Welcome to

DAY 33


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


heart health

Your heart is responsible for pumping blood throughout your entire beautiful body. And that blood carries with it oxygen, fuel, hormones, and a whole host of other essential compounds and cells. One could say the heart is fairly important to your overall health and wellbeing. 

Your Exercises For Today


Dramatic relief

Let's think about our feelings today. Yes, this is your daily nutrition corner but technically, this section is focused on helping you develop healthy eating behaviors, something that emotion is very much so interwoven with. How do you feel when you eat a piece of chocolate cake or a pile of cheese fries? How about when you eat a bowl full of salad and cooked shrimp or drink a glass of vegetable juice? Our assumption is that your emotional reaction is quite different between the two. Okay same thing, how do you feel about carrying extra weight and having difficulties fitting into your clothes or performing normal daily activities? How about feeling comfortable in your own skin, happy about the way you look and feel, and being more functional than ever when performing those same activities? Again, we're sure your feelings differ between both accounts. One of the important constructs of behavior change is dramatic relief, or recognizing our emotions in regard to a behavior. Do you notice the pattern that develops, the unhappy or uncomfortable emotion related to unhealthy behaviors and the opposite with healthy ones? Here is a simple tool for you going forward: whenever you find yourself struggling with continuing down this difficult path towards a healthier, happier you, remind yourself of these emotions, both good and bad. Allow the bad to push you and the good to pull you while you make these meaningful changes in your life. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Keep your eyes on the stars and

your feet on the ground.”

— Theodore Roosevelt








*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