Welcome to

DAY 41

Workbook

Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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

exercise.

how to best recover from a run

So each day for the last two weeks you've been doing some form or another of cardiovascular exercise. You just finished nice walk or run - now what? Stretch. Rest. Hydrate. Eat. To avoid tightness in your muscles, top to bottom, be sure to stretch immediately after your workout - this will help with lactic acid build up and loosen your fascia to speed up recovery. It is important to stay hydrated throughout the day, especially post-workout so grab your water bottle and get another 8 ounces into you. And eat! Your metabolism will be boosted and remain elevated after your workout so this is a perfect time to get your electrolytes and energy back up!

Your Exercises For Today

nutrition.

dramatic relief

Remember on day 33 we talked about dramatic relief and our emotions in regard to leading a healthier lifestyle? Today we want you to focus on a day or a week of this program so far that you felt great. That feeling that you were just absolutely killing it - you were following your calorie needs, crushing your daily workout, logging your sleep, taking your multivitamin, and inspired by your happiness exercise. Take a moment to reflect on that and sit with those feelings. Now realize just how amazing you are. Realize just how competent you are and your ability to push yourself. There are great benefits of pursuing your health goals; there are also great benefits recognizing your strength and progress in pursuit of those goals. Keep. It. Up. Almost half way through our program!!!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“You must love and care for

yourself, because that’s when the

best comes out.”

— Tina Turner

CHOOSE AN ACTIVITY:

WALKING

RUNNING

SWIMMING

BIKING

ROWING

CHOOSE A DURATION:

*Try to do more than your last workout

15 min

25 min

30 min

45 min

1 hour

OR

CHOOSE A DURATION:

*Try to do more than your last workout

1/4 mile

1/2 mile

1 mile

2 miles

3 miles