Welcome to

DAY 86

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Measure Your Progress

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

exercise.

targeting your weaknesses

As we approach the end of our program and look to the future, we should consider what we may focus on next. In order to make any sort of progress in our life’s endeavors, we must strengthen our weaknesses. If you fall short on mobility, installing a stretching and flexibility regimen into your routine can be helpful. The same goes for your strength or cardiovascular endurance. It is not always the most fun challenge but overcoming these weaknesses and obstacles will allow us to reach new levels of physical fitness. 

Your Exercises For Today

nutrition.

eat the rainbow

Fresh, filling and heart-healthy, fruits and vegetables are an important part of your overall healthy eating plan. They are high in vitamins, minerals and fiber and low in fat and calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure. Each color in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats. And each color indicates an abundance of specific nutrients.

 

  • Red fruits and vegetables help fight cancer, reduce the risk of diabetes and heart disease, improve skin quality, and more.

  • Orange and yellow fruits and vegetables improve immune function, reduce the risk of heart disease, promote eye health, and more.

  • Green fruits and vegetables boost the immune system, help detoxify the body, restore energy and vitality, and more.

  • Blue and purple fruits and vegetables fight cancer and unwanted inflammation and help keep you young.

  • White and brown fruits and vegetables protect against certain cancers, keep bones strong, and are a heart-healthy choice.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

measure your progress

At the beginning of the program, you took a Happiness Assessment to establish a baseline score of your well-being. Today, you’re going to retake that assessment to measure changes in your positive emotions, negative emotions and overall well-being score!

Instructions: Think about what you have been doing and experiencing during the past four weeks. Then, report how much you experienced each of the following feelings, using the scale below. For each item, select a number from 1 to 5, and indicate that number on your response sheet.

1 – Very Rarely or Never, 2 – Rarely, 3 – Sometimes, 4 – Often, 5 – Very Often or Always

Mark where your scores fell in the first assessment with a O, and mark where your new scores fall with a star.

What changes did you notice between your original and new Happiness Assessments? Are you surprised with the results?

Permission to use provided by: Diener, E., Wirtz, D., Tov, W., Kim-Prieto, C., Choi. D., Oishi, S., & Biswas-Diener, R. (2009).

New measures of well-being: Flourishing and positive and negative feelings. Social Indicators Research, 39, 247-266.

Column A

Positive

Good

Pleasant

Happy

Joyful

Contented

Sum of Column A

Positive Emotion Score

Column B

Negative

Bad

Unhappy

Sad

Afraid

Angry

Sum of Column B

Negative Emotion Score

Sum of Column A - Sum of Column B

Positive Emotion Score - Negative Emotion Score

Low Positive Emotion

High Positive Emotion

Positive Emotion Score

6

10

15

20

25

30

Low Negative Emotion

High Negative Emotion

Negative Emotion Score

6

10

15

20

25

30

High Negative Emotion

High Positive Emotion

Positive-to-Negative

Emotion Score

-24

-16

-8

0

8

16

24