Welcome to

DAY 30


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Three Good Things Exercise

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


Measuring your heart rate & why we do it

Your heart rate is a good overall indicator of your general health during exercise. In addition, science has provided us with target zones that are specific to different metabolic adaptations (e.g. fat loss zone), making it an optional variable to assess during exercise. Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java! For most of us, between 60 and 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. By measuring our heart rate throughout the day, specifically before, during and after a workout, we can get a pretty good idea about our physical fitness. 

Your maximum heart rate is approximately 220 minus your age. The higher your heart rate, the more intensity you are working at (moderate to vigorous). It is a good idea to start on the lower end (50% of your maximum heart rate) and work your way up from there. So today, let's start by finding our maximum heart rate and dividing it by two to find our 50%. Start getting into the habit of monitoring and recording your heart rate before, during and after exercise. 

Your Exercises For Today


Eat no more, no less

Let's talk about your calories again today. Now we know the one undeniable law of weight loss: we must consume less energy than we expend. That has been our primary goal each week we are in a calorie deficit. In order to effectively maintain our weight each week, it is equally important to not go above or below our maintenance calories. The reasons being:

  1. If we eat above that calorie number, we will begin to gain weight, which we don't want. 

  2. If we eat slightly below that calorie number, our metabolism will continue to slow, resulting in less efficient weight loss, which we also don't want. 

We recognize that you may be eager to lose weight as fast as possible by continuing to eat low calorie meals each week. But unfortunately, that is what the general problem is in most diets, resulting in the dreaded weight loss plateau. So, when you are in calorie deficit, eat as little as you'd like. When you are in calorie maintenance, be sure to eat that amount, no more, no less. Keep up the good work!!!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


three good things exercise

Today, we’re back to challenging our negativity bias by exercising our positivity muscle with the Three Good Things exercise. Just as before, write 3 good things that happened today and why they happened, in as much detail as possible.








*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