Welcome to

DAY 74


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Deficit

Happiness Focus: Positive Pulse Check

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


why we returned to strength training

This program is only a 3-month chapter of your life-long fitness journey. In the future, it will be important to alternate your training methods to ensure progress. The last two weeks, we focused on building muscular endurance and fat loss. By spending a short period of time focused on strength training, we can ensure no loss of lean muscle tissue (remember, our metabolic tissue) and make new strength progress. This allows us to maintain the metabolic profile we want to continue our weight loss goals. In the future, you should strive to alternate between muscle/strength gaining workouts and muscular endurance/fat loss workouts. 

Your Exercises For Today


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.


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.


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.


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.


do some meal prep

Meal prep is more than a food trend: It’s a handy approach you can use to make delicious, homemade food you’ll want to eat every day — without the wait. And while the end results look impressive, meal prep doesn’t require complicated planning or tools. All you really need is time and elbow grease.


Simply put, meal prep means prepping for meals. And while single-serve meals are the most common approach to meal prep, there are other types to choose from depending on your schedule, tastes and dietary needs.

Types of meal prep include:

  • Full make-ahead meals: You cook an entire meal and store it in your fridge or freezer.

  • Batch cooking or freezing: Make multiple meals, then portion and store them. This approach is useful for recipes you can easily cook in large amounts (like big pots of soup, rice or mashed sweet potatoes).

  • Meals for one: Prepare food and portion it in single-serving containers. (Usually enough to last a few days.)

  • Ingredient prep: For people who like to cook and serve food all at once, just prep parts of recipes. Chop veggies, mix spices or marinade meat in advance to save time when you’re ready to cook.



  1. Get high-quality food storage containers

  2. Choose recipes and build your menu

  3. Schedule time for meal prep

  4. Change it up



  • Keep meal prep simple

  • Prep balanced meals

  • Cook recipes you’ll actually eat

  • Make enough food

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


positive pulse check

Why hello there, welcome back! Over the past few days, you explored the power of MINDSET and its ability to influence our perception and actions. You also tried your hand at Spotting the Sunshine – a brilliant technique for becoming more optimistic. One of the founding fathers of the field of Positive Psychology thoughtfully stated that the science of happiness could be summed up in one statement: “Other People Matter.” In your reflection on your happiest moments, we’d hedge our bets that your best memory involved others.

In the upcoming days, we’ll focus on positive relationships. Relationships have always been essential to our survival as a species and they are absolutely necessary for happiness. The experiences of being loved, cared for, understood – these ingredients elevate our lives and have positive impact not only on our happiness but our physical health as well.

For today, however, feel free to take some deep, deliberate breaths and settle in for your reflection on the past few days.