Welcome to

DAY 83


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


accelerometers, pedometers & smart devices

These days fitness trackers have more functions than a swiss army knife, usually including a heart rate monitor, exercise programs, distance trackers, calorie trackers and many more, all with the intention of improving your health. More often than not, they’ll use connectivity to your smart phone, meaning you can access data and analysis on your exercise sessions. If you don’t have one already, here are some reasons to consider getting one:

  • They are helpful in keeping track of various health metrics

  • They have readymade programs for exercise and moving

  • They allow you to set goals

  • They help with getting into a routine and establishing habits

  • They can be motivational

Your Exercises For Today


being mediterranean

Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe. Subsequent studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

The main components of Mediterranean diet include:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats

  • Weekly intake of fish, poultry, beans and eggs

  • Moderate portions of dairy products

  • Limited intake of red meat

Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“The point is not to pay back

kindness but to pass it on.”

— Julia Alvarez