Welcome to

DAY 82

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Deficit

Happiness Focus: Antidote for a Bad Day

*Download your exercise list, nutrition log, & happiness workbook for today above.

exercise.

don't compare your journey to others

Comparing ourselves to others is horrible, pointless and often painful. Every single person on this planet is unique. We are all made up different, look different and have different qualities, which makes us who we are. Throughout this program, you might lose 15 pounds, while someone else has lost 30. But rather than focusing on their result, think about your own. Your achievement is unique to you and it is worth celebrating. Use this result to spur you on to have another great week, rather than thinking about what someone else lost and wishing yours was more. You’ll get there. It might be at a different rate but this is all part of your unique journey. Don’t ever compare yourself to others because that’s when you start to lose confidence in yourself! It is something we are all guilty of and it’s a habit that needs to be broken. If you cannot get on your own side, it will be a road you travel down which has no end. You are unique; you are YOU! If you compare yourself to somebody else, you are doing yourself an injustice. We have all thought: “I want to be like her” or  “He is so much better at sports than me” and “Why have they lost more weight than me?”. Your talents and successes and contributions are entirely unique to you and your purpose in this world. They can never be properly compared to anyone else.

Your Exercises For Today

ACTIVE RECOVERY

No official workout for today, but as you know, a body in motion stays in motion. So try your best not to look at this day as an opportunity to spend an extra hour on the couch. Rather, find something fun to do, get outside or get a deep tissue massage. Maybe get some friends together at the park or extend your play time with the dog today.

Rest.

Your body requires time to repair itself following a bout of exercise. Not only is rest an award, it’s a requirement for peak performance and progress.

Stretch.

Strength and cardiovascular training stresses your muscles, which will tighten and make subsequent exercise more difficult if they are stretched out. Take 20 minutes today to stretch out your muscles.

Recover.

Today is not meant to be spent on the couch or in bed –a fully

sedentary day would be counter-productive. Take time today to connect with your body and recognize the progress it’s made. Treat your body with love and care and it will care and love you back.

nutrition.

Ah, the microbiome

The microbiome, sometimes referred to as our second brain, is the collection of living bacteria, fungi, protozoa and viruses in our incredibly and deceivingly long gut. This is the next frontier of health and medicine – it’s like the oceans or space, the vastness has yet to be fully discovered and understood. What we do know is that the microbiome plays a significant role in controlling digestion and regulating our immune system. Furthermore, it is known that an imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders. That’s right, we have both good and bad microbes within us – yay but also ew! There are ways to better control the health of our microbiome, most notably, pre- and probiotics. Probiotics are live microorganisms isolated from humans and then cultured in a lab to be used as a supplement. When we ingest them (whether in food or supplement form), they survive in the gut and provide benefits to us like the good bacteria we naturally have. Prebiotics are a food source for the good bacteria in our gut. Our digestive system is unable to break down prebiotics, but these healthy microbes can, using them to grow and thrive. So start taking a probiotic supplement or eat more yogurt, kombucha, tempeh or sauerkraut. You will get plenty of prebiotics from fiber-rich foods such as vegetables and fruit!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

antidote for a bad day

Sometimes, days simply feel rotten, like nothing can go your way. While you’ve now learned about some resilience tactics to deploy to combat an emotional downward spiral, there is another way that research shows can positively flip our moods IMMEDIATELY.

Research has shown that the most effective and efficient way to be instantly happier is to perform a Random Act of Kindness. Kindness has gotten a bad rep because some equate it with weakness or being a pushover. But expressing kindness consistently takes a much stronger person and the benefits that spread from kindness reach far beyond you – they make the world around you a better place. The positive benefits of acting with kindness accumulate to make you more resilient – think of it like investing in a positive piggy bank. The more kindness you practice, the larger your fund will be on a rainy day!

Today, we challenge you with exactly that – go create some magic in the world by performing a random act of kindness! Just in case you need some inspiration, we’ve provided some examples below.

  • Pay for the person’s coffee in line behind you

  • Write a LinkedIn recommendation for a coworker

  • Leave a “You are Awesome!” note in a public space for someone to find it

  • Smile at five people that you walk past on the street

  • Send a “Thinking of you” note to a friend you haven’t spoken to in a while

  • Write your partner a list of things that you love about them

  • Find opportunities to give compliments

  • Offer to babysit a friend’s children for free