Welcome to

DAY 29


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Running Mechanics

Welcome to week 5 and cardiorespiratory endurance training. We started the program with some balance and stability training and slowly moved into body basics and functional training. We have touched upon just about all seven of the functional movement patterns except for gait - in this case, running. The idea seems simple enough right, strap on your shoes and tie your laces and just started moving in one direction. Well, just like in life, every exercise should be done with purpose and precision. Now we can't assess and fix your running mechanics through the computer or the phone, but we can give you some tips to focus on while you run.

Feet: the general idea is to land on the ball of your foot each time you step while running. Many of us first land on our heels, while others completely on our toes. As stated above, you want to aim for the balls of your feet. However, what you really want to be focusing on is landing in a manner that allows you to generate force upon your next departure from the ground, rather than simply lifting your foot with your leg. 

Knees: it is important to recognize where your knee is in reference to your foot and ankle while running. While you run, try to keep your knee as close to perpendicular with the ground when your foot makes contact with the pavement. If your knee is too far in front of your foot or too far back, you will cause an imbalance and start to experience pain in your knee and shin. 

Torso: surprisingly, this is where a lot of your power and force is coming from while running. Keep your torso upright and your core engaged. Leaning back while you run will throw off your posture and leaning too far forward will throw off your balance and make it more difficult to breathe. 

Head & Shoulders: many of us can be caught looking at the ground while we run, mainly to see where we are placing our feet (definitely look for a clean flat surface to run on). Try keeping your head up, looking straight ahead, with your shoulders relaxed and pulled back to keep your posture upright. 

Arms: keep your arms at 90 degrees and your elbows close to your body. This will help you generate power while you run while keeping your balance and reducing the overall drag on your body. 

Many of these same principles apply to walking as well. For the next two weeks we will be focusing on our cardiorespiratory endurance, so take it slow, focus on your form first, breath second, and then we will try to increase our duration and intensity of the exercise. For now, let's focus on making small progress and get our heart, lungs and blood pumping!

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.


Intermittent fasting

It's all the rage these days, though it's been around since the day humans first stood upright. Initially, intermittent fasting was an unavoidable nature of living - we were forced to do so; there simply was not enough food around to eat as much and as frequently as we can and do today. As civilization developed, religions adopted types of intermittent fasting during periods of worship, some of which are still practiced today. And today - today there are many health enthusiasts that swear by it for weight loss and management. 

But what the hell is it really? Well there are a few different types. There's alternate day fasting, in which case an individual may eat for a day followed by a day of no eating whatsoever (fasting). There's periodic fasting, which takes many forms, from eating for a day followed by 3 days of no eating, and so on and so on. And there's daily time-restricted feeding, which focuses on only eating during specified hours of the day (e.g. only eating from 1 pm - 7 pm). 

Okay, but why the hell would I do it? Honestly, for some people, they have no freaking idea why they do it, they're just looking for an easy fix to a complex problem (you are NOT one of those people). The idea of intermittent fasting is hormonal in nature, most notably, the hormone insulin. Insulin, released by the pancreas in response to food intake, is responsible for shuttling glucose (or energy) from our blood into our tissues. As we eat, insulin levels go up, and because of it, blood glucose levels go down (because the glucose goes from the blood to our muscles and cells where it can be used). There is one small yet important caveat here: if we are consuming more calories or energy than we need, insulin will continue to pump glucose into our cells. This can be problematic because any superfluous glucose that isn't being used for energy will be stored...as fat. Now, following a meal our insulin levels will begin to drop again, which is a good thing. Unfortunately, if we snack and eat all day, our insulin levels never return to their baseline and energy storage (fat storage) will continue until eating halts. Enter stage left: intermittent fasting. By only eating for specified hours of the day or only certain days of the week, our insulin levels become more controlled, leading to less stored energy (fat). Not to mention, if we are fasting and have no new energy coming into our body, we are forced to mobilize the stored energy (fat) in our body to carry out normal bodily function.

That's intermittent fasting in a nutshell. Our approach is slightly different. Every two weeks (intermittently) we are changing the amount of calories we are eating. In a sense, we are 'fasting' because we are consuming less calories than we need to carry out normal function, so we are actively recruiting and mobilizing that stored energy (fat) during our 2-week calorie deficit periods. But there's a twist, YOU STILL GET TO EAT! Now technically speaking, you could consume far less calories than we prescribe you during those two week periods and have great results. But we aren't here for the quick fix. We are here for the healthy, sustainable and habitual change that leads to lasting results. 

Just a final note: most people are not successful at managing or losing weight with intermittent fasting because they choose not to eat for a day and over-compensate with a 5,000 calorie day right after. That will result in poor results indeed. So, stay the course and keep on winning!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Our greatest glory lies not in

never failing but in rising every

time we fail.”

— Confucius