Welcome to

DAY 32


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Fortify Your Home

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


Adaptations to Endurance training

Aerobic endurance training results in reduced body fat, increased maximal oxygen uptake, increased respiratory capacity, lower blood lactate concentrations, increased mitochondrial and capillary densities and improved enzymatic activity. Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles and a decrease in diastolic blood pressure. Yes, that was a mouthful and a lot of big scientific terms that you will not be tested on - so don't sweat just yet! But what does all of that mean exactly? The whole purpose of exercise is to influence a metabolic response. Aerobic training, like running, walking or biking, are meant to increase our oxygen requirement, and in doing so, increase our oxygen uptake. As opposed to strength conditioning, aerobic training focuses on increasing our heart and lung health while boosting the amount of mitochondria (energy makers) and capillaries (blood exchangers). All of this contributes to better systemic health, a foundation upon which we can build a healthier body.

Your Exercises For Today


No official workout for today, but as you know, a body in motion stays in motion. So try your best not to look at this day as an opportunity to spend an extra hour on the couch. Rather, find something fun to do, get outside or get a deep tissue massage. Maybe get some friends together at the park or extend your play time with the dog today.


Your body requires time to repair itself following a bout of exercise. Not only is rest an award, it’s a requirement for peak performance and progress.


Strength and cardiovascular training stresses your muscles, which will tighten and make subsequent exercise more difficult if they are stretched out. Take 20 minutes today to stretch out your muscles.


Today is not meant to be spent on the couch or in bed –a fully

sedentary day would be counter-productive. Take time today to connect with your body and recognize the progress it’s made. Treat your body with love and care and it will care and love you back.


Consciousness raising

Let's briefly talk about some of the good stuff today. You're here to lose weight and be healthier and happier right?! Here's a friendly reminder of what that means. By losing weight you will reduce your blood pressure, improve your cholesterol levels, reduce your risk of type 2 diabetes, improve lung function, reduce osteoarthritis-related disability, and improve blood sugar control. From a more subjective perspective, you will have more energy, fit into different clothes, be able to do more with family and friends, feel better, feel healthier, sleep better and improve your mobility. Weight loss is an obstacle, yes, but the other side is nothing short of beautiful opportunity. When your weight loss journey starts getting difficult some days, and it will, remind yourself not only why you are doing it, but also of all the possibilities your new bill of health offers you and your loved ones. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


fortify your home

Pick a phrase, a picture, or anything from either your own reflections or an unexpected source of inspiration that you have found motivating along this journey thus far. Once you have it, post it somewhere you’re likely to run across it (on a bathroom mirror, a phone background, etc.) to provide an additional reminder as you go throughout your day. When you do see it, don’t forget to pause and spend a few seconds allowing yourself to savor that feeling of being refueled!

Earmark this page - Feel free to use the open space in your workbook to keep a running tally of motivational quotes or paste inspirational pictures – whenever you’re feeling low on motivation, you can use this space as a positive portfolio to refuel your spirit.