Welcome to

DAY 60


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Three Good Things Exercise

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


Considerations of Functional training

In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner. So, welcome to week 3, when we begin our functional training. We will be learning the purpose of compound movements and the proper form and application of the,. 

Your Exercises For Today


trace minerals

Today's topic: Manganese

General Takeaway: Assists in carbohydrate, amino acid and cholesterol metabolism

RDA: 1.8 - 2.3 mg

Food Sources:

  • Pineapple

  • Pecans

  • Peanuts

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


Three good things exercise

Today, we’re back to challenging our negativity bias by exercising our positivity muscle with the Three Good Things exercise. Just as before, write 3 good things that happened today and why they happened, in as much detail as possible.


For Extra Credit: Share these three moments with a loved one and ask them to share 3 Good Things of their own (and note how you both feel afterwards!)