Welcome to

DAY 38


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Character Strengths Survey

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


iliotibial Band (IT) & IT Band Syndrome

Have you heard of this one before? The Iliotibial Band or IT Band is a long stretch of fascia (elastic connective tissue) that stretches from just above your hip to just below your knee on the outside of your leg. This bit of connective tissue is an evolutionary development that aids in human walking and running mechanics. It does this by storing elastic energy during movement, leading to more efficient walking and running. Unfortunately, like many other parts of our body, the IT Band is susceptible to injury, especially for frequent runners and sedentary individuals. When the knee is overused in the flexed position, like when we are sitting or from constant flexion and extension in running, the IT Band may become fatigued and tight. This can result in a dull or shape pain on the outside of the knee that is troublesome for most. Luckily for many of us, this is not a chronic condition and can be treated with anti-inflammatory medication, rest, ice and stretching. Stretching in general will aid in preventing IT Band syndrome, as does strengthening of the leg and hip muscles. So if you start feeling some discomfort around the outside of your knee, please pay attention to what your body is telling you and be sure to give it the care it needs. 

Your Exercises For Today


Vitamin e

Today's topic: Vitamin E

General Takeaway: Assists immune function and acts as an antioxidant that protects cells from damage.

RDA: 15 mg

Food Sources:

  • Sunflower Seeds

  • Wheat Germ

  • Almonds

Free radicals are single form oxygen atoms with unpaired electrons. Okay, oops, too much science. Unwanted damage can occur in the body, resulting in the release of dangerous products (free radicals). Vitamin E acts as an antioxidant (protector) and renders these dangerous products ineffective. So take your Vitamin E, it'll keep you healthy!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


character strengths survey

We all have strengths that are innate within us that what make you, YOU! 


Researchers at the VIA Institution have identified 24 strengths that influence the way each of us thinks, feels, and behaves. These strengths are valued world-wide across cultures and include traits like creativity, bravery, curiosity, and zest. Long before today, you were likely already using your strengths in the various realms of your life and today, you'll learn which strengths come to you most naturally as well as those that may require a little more effort to cultivate!

Today, you will take the VIA Character Strengths Assessment (go to: http://www.viacharacter.org) and complete the free assessment - it takes approximately 10 minutes. Once you complete the survey, write the first, second, and third strengths from your VIA Character Survey in the bubbles below. These are your top strengths! Top strengths are like superpowers - they're inherent to us and using them feels natural and energizing. Using our strengths can boost well-being and by creatively identifying ways to play to your strengths in pursuit of your goals, you're more likely to cross the finish line.

Reflection: Although we will discuss your character strengths in the days to come, were you surprised that the top strengths above are ranked as your top 3 strengths? How do you feel when you're able to use these strengths?








*Try to do more than your last workout

15 min

25 min

30 min

45 min

1 hour



*Try to do more than your last workout

1/4 mile

1/2 mile

1 mile

2 miles

3 miles