Welcome to

DAY 35


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Spot reduction fat loss

Some of us carry additional weight or fat in different areas, maybe the belly, the hips, legs or arms. There's a common misconception about fat loss and that is - spot reduction. Unfortunately, there is no way to lose fat in one area of our body. Fat loss requires the same thing weight loss does, less energy intake than energy expenditure. The original idea was that by building up the muscle in one area would allow a more local metabolic profile to aid in fat loss in that same area. Our metabolism is universal throughout our body, meaning that in order to lose fat in one area, we may have to lose fat in another (if possible) first. But do not worry, we are already well on our way to success. Each step we take in this program is fortifying our body, increasing our lean muscle mass and boosting our overall metabolism. This, in time, will result in weight and fat loss. So in short, don't believe those articles on the internet that say 100 bicep curls will help you lose the fat on the back of your arm. Stay the course. 

Your Exercises For Today


A few notes on change

What is our overall goal with this program? Weight loss and happiness. These two are in fact behaviors, or made up of behavioral components. So in truth, our overall goal here is changing our behavior. There is a process to changing a bad behavior (bad eating habits, sedentary lifestyle) into good ones. We use the Transtheoretical Model of Change as an architect for our program. It describes the various stages we move through when changing a behavior. The stages include: precontemplation, contemplation, preparation, action and maintenance. Each one of us sits somewhere in one of these stages at any given time. Precontemplation, contemplation and preparation are all necessary stages for change but occur prior to making a change - you have already begun that journey a number of weeks ago. So now we sit in the action phase, the time in which we are actively changing our behavior by installing new daily habits and relationships with our health. The maintenance phase is when we have installed a new behavior and managed to continue it for an extended period of time. And that is the coveted destination here. Try to think of each and every aspect of this program as a seed. That seed will one day be a Redwood with strong roots. Sustainability - the Holy Grail or the Fountain of Youth. We are not here for a quick fix but rather a long lasting new software to operate with. You are doing incredibly well so far. Continue the hard work!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Only I can change my life. No

one can do it for me.”

— Carol Burnett








*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