Welcome to

DAY 56


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Sensory Mindfulness - A Tasty Twist

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


building power

Power is a product of force and velocity. Simply put, to build power, we must increase strength and speed. Now building more power may not be a goal of yours and that’s absolutely fine. Power is commonly a focus for athletes and professionals that benefit from gaining that extra step in fitness. A fundamental rule to building more power is moving as fast as possible but with control. These types of exercises are meant to be explosive in nature. As of right now, we are not focused on building power, but if it is something you would like to learn, feel free to shoot us an email when you complete your program.

Your Exercises For Today


Food Corner

When you signed up for our program, did you read about our weight loss concepts concerting adaptive thermogenesis? Have you ever attempted to lose weight in the past and not been successful? Or maybe you were successful for a time before reaching the dreaded weight loss plateau? If that was the case we do hope you didn't blame yourself - because in fact, we should be blaming biology! See, our body is programmed to fight against weight loss; it's a survival mechanism that allowed our great ancestors to survive during extended periods of little to no food. When we reduce the amount of calories we consume, after about two weeks of this, our body begins to reduce our metabolism - this is what we call adaptive thermogenesis. This presents us with an interesting opportunity to trick our body and successfully lose weight. Firstly, to lose weight there is absolutely one truth - we must consume less energy than we burn (or in other words, burn more calories than we eat). Now that we know what your general metabolic rate is, we can adjust our caloric intake accordingly - and that is precisely what these next two weeks are about. But don't worry, in two weeks time, you will be back to consuming your normal amount of calories. For now, we encourage you to try focusing on consuming the amount of calories designated in your welcome packet (calorie reduction number). You may reduce your intake by more than that number if you feel comfortable doing so. Throughout the next 14 days we will teach you and provide you with resources to better manage your appetite while you reduce the amount of food you eat.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


Sensory mindfulness - a tasty twist

Today, we'll apply our practice of mindfulness to something new - food! In the spirit of slowing down and renewing our relationship with ourselves and elevating our lives, a key aspect of a healthful lifestyle is our relationship with food. Today's exercise will guide you through a new way to interact with your food and hopefully help you slow down and savor your next meal a bit more.

Instructions: For this exercise, you'll need a small piece of chocolate (you can also substitute a raisin or another small food if needed). Between each of the guiding prompts, take a small pause of 30-60 seconds. Now, we'll begin:

  • First, find a comfortable seated position and center yourself by taking a few deliberate, slow breaths.

  • As you begin to check in with your body, take gentle note of the physical sensation of sitting and how your feet feel against the floor.

  • Turn your attention to your physical needs. Are you feeling hungry, or thirsty? Are you feeling sleepy or energetic?

  • Now, pick up your chocolate between your thumb and index finger and examine it closely with an open-mind, as if this is the first time you're seeing chocolate. What do you notice?

  • Give the chocolate your full attention and engage your curiosity - how is the chocolate reacting to the heat of your body? Does the chocolate have any grooves or textures? Is the chocolate shiny or dull? Light or dark?

  • As you engage with the chocolate, note any associations or thoughts you have with chocolate - Does chocolate evoke any memories? Does it evoke any feelings, such as dislike or liking?

  • Bring the chocolate to your nose and inhale naturally. What does the chocolate smell like? Guide your awareness to your body - is the scent causing your body to react, such as making your mouth water or making your stomach grumble?

  • Bring your attention to your hand as you place the chocolate into your mouth without chewing or swallowing it. Roll the chocolate around on your tongue and notice how the chocolate melts in your mouth and the way that your body is responding in kind. Continue to breathe as you explore this sensation.

  • Take a bite of the chocolate and notice the explosion of taste in your mouth. Draw your attention to the change in texture and feel the response of your body to the chocolate.

  • As you continue to chew, focus on the movement of your jaw, the feeling of the chocolate between your teeth, and the feeling of the chocolate moving further into your body as you swallow.

  • Check in again with your body - are there any thoughts floating through your mind? Is there any taste lingering in your mouth? Are there any sensations coming from your stomach or from your breath?

  • Last, pick up another food item and eat it as you typically would. Do you notice any differences in your experience when you ate mindfully versus how you typically eat? Are there any similarities?

Once complete, feel free to use the space in your workbook to jot down any thoughts / emotions / adjectives about this practice at you’d like to remember.