Welcome to

DAY 85

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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

exercise.

designing your own workout program

Focus on your goals and design them with purpose and care. Recall Day 18 when we discussed how to draft high quality goals. With your goal and purpose in mind, first decide what kind of conditioning best suits your goal (e.g. strength conditioning, cardiorespiratory fitness, muscular endurance, fat loss, etc.). Choose a training frequency (e.g. 3 days/week, 5 days/week, every other day, etc.). You have learned a great deal of exercises and their focuses throughout the duration of this program. Use them, perfect them and adapt them. Focus on core and compound exercises as the foundation of your exercise program with more specific isolation exercises as supplementary. 

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.

going plant-based

There are many types of plant-based diets, but they all emphasize certain foods associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil. The diets that have been most studied for their impact on heart health include the Mediterranean diet, the DASH diet, and the MIND diet. These diets are rich in fiber, vitamins, and minerals that help lower blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes, and help maintain a healthy weight, all of which can lower your risk of heart disease. Yet, the types of plant foods and their sources are also important. For example, white rice and white bread are plant-based foods, so you would think they're good to eat. But they are highly processed, and so are depleted of many heart-healthy nutrients and have a high glycemic index, which means they can make blood sugar levels spike and increase hunger, leading to overeating. There are both pros and cons to eliminating more meat from your diet, certainly more pros. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“The healthiest response to

life is joy.”

— Deepak Chopra