Welcome to

DAY 80

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Relationship Micro-Moments Reflection

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

exercise.

holding yourself accountable

Look at how far you have come. Soak it up, you have achieved so much in these last few months. When your program ends, you will need to find a way to keep yourself accountable – to continue your health and happiness journey. It is helpful to track any and all metrics possible. Try using a pedometer or activity monitor like an apple watch or Fitbit. Continue to track the food you eat and create reliable schedules for eating, sleeping and exercise. 

Your Exercises For Today

nutrition.

a note on detoxing

Detoxification (detox) diets are popular, but there is little evidence that they eliminate toxins from your body. Specific detox diets vary — but typically a period of fasting is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines. Some people report feeling more focused and energetic during and after detox diets. However, there's little evidence that detox diets actually remove toxins from the body. Indeed, the kidneys and liver are generally quite effective at filtering and eliminating most ingested toxins. So why do so many people claim to feel better after detoxification? It may be due in part to the fact that a detox diet eliminates highly processed foods that have solid fats and added sugar. Simply avoiding these high-calorie low-nutrition foods for a few days may be part of why people feel better.

Key Takeaway: you don't need a 'detox', changing your health behaviors will help your body do what it needs to.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

relationship micro-moments reflection

Reflection: Earlier, you learned about micro-moments and even tried your hand at creating one! In today’s reflection, write about the micro-moment that you created OR a micro-moment that you experienced in the past. How did you feel before and after that interaction? Were there any differences in your mood as a result of the micro-moment?