Welcome to

DAY 28


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Planning for Plan B

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


Hips, knees & ankles

We have spent time over the last two weeks performing the squat and deadlift, including a few other lower body exercises. How have you felt doing them? When performing your squat, are you able to get your legs parallel to the ground? If not, then it's time to discuss some mobility - particularly that of your hips, knees and ankles. First of all, let us stress this to you, knee flexibility is not something we want. Your knee should be healthy and mobile but not flexible. The squat includes a simultaneous bend of your hips and knees with movement involved in your ankles. Any stiffness in these three joints will result in poor form. In addition, good mobility in one joint but stiffness in another will result in poor form and long term pain. For example, while performing the squat with poor ankle mobility, stiff knees and good hip mobility, you may find yourself bending more at the hip, dropping your chest to the floor while bending very little at the knee and ankle. This will result in unwanted stress on the lower back. So in addition to the exercises you have today, we ask that you watch the additional video on joint mobility - it will be valuable for future fitness. 

Your Exercises For Today


Food Corner

We are going to get to Vitamin C (delicious) in a moment but first - Congratulations! You have officially completed your first four weeks of your program, and your first 2 weeks of reduced calories. How are you feeling? We sure hope you're feeling proud because we sure are of you! Starting tomorrow you will be returning to your maintenance calories, so strap in and finish this week with a calorie deficit bang!

Today's topic: Vitamin C (ascorbic acid)

General Takeaway: Required for the creation of neurotransmitters and collagen, the main protein in your skin.

RDA: 75 - 90 mg

Food Sources:

  • Citrus fruits

  • Bell peppers

  • Brussels sprouts

Scurvy! And yes were kind of talking pirate lingo over here. Not only is it a common saying in pirate movies, it's actually a condition related to vitamin C deficiency - something that was common among sailors in the 18th century. Vitamin C does a whole heck of a lot more than you'd expect. It's involved in several enzymatic reactions in the biosynthesis of collagen, carnitine, and norepinephrine (the neurotransmitter), as well as various non enzymatic reactions that may protect cells against damaging free radicals and reactive oxygen species - that's why so many of us run to vitamin C packets and oranges when we get sick. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


Planning for plan b

Ever hear the saying “hope for the best, plan for the worst”? No journey is without its twists and turns, ups and downs. Yet while we often brace ourselves in anticipation of the worst, we rarely create a plan to deal with life’s curveballs. After all, how can we possibly plan for something that hasn’t happened?

While we’ll learn about mindset shifting later in the program, today you’re going to do exactly what we’ve just deemed impossible by delving into your own treasure trove of past experiences.

Take a few moments to think about the diet and exercise regimens you’ve done in the past, from formal programs led by professionals to self-prescribed New Year’s Resolutions. Are there any common obstacles that have inhibited your progress or success? Perhaps you couldn’t find time, or the workout was boring. Maybe the diet was too restrictive, and you were always hungry. In the table below, list out the obstacles that come to mind during your reflection. Then, in the column to the right, identify an action plan detailing what you will do to overcome each obstacle.


*For now, leave the third column “Strength to Deploy” blank (we’ll be coming back to it after a future exercise!)