Welcome to

DAY 27


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


Where are your feet?

Interesting topic to be focusing on today - our feet. No, we are not giving you a whole day of exercises that will build the muscles in your feet. Lol, imagine if we built muscles in our feet with way Popeye built his forearms? Just a funny image. But seriously, your feet are incredibly important when it comes to any exercise, especially when we are standing and working on our lower body. We have discussed the squat and the lunge in previous modules and discussed how far apart we should be positioning our feet. With our feet being our first point of contact with the ground and being the support scaffold for the rest of our body, it is important to recognize where our weight is positioned. For some of us, we shift our weight to our toes when we squat down; for others, the weight is shifted towards our heels. Unfortunately, both of these are incorrect. Anytime we are performing one of these exercises from a standing position, we want our weight centered about our foot, with an equal distribution on our heel and toes. Gripping our feet to the ground; actually think about your foot grasping the floor - this is our most stable footing. With this stable foundation, we don't have to compromise the symmetry of the movement and can keep our whole body in alignment. For instance, when we squat and shift our weight to our toes, our whole body will rock forward, forcing our back to compensate for the imbalance. This can be damaging to your back and over time, you will reinforce the wrong movement pattern. A lot of this can be fixed with ankle mobility exercises, which you can find in our video section. Tomorrow, we will talk more about some critical lower body mobility practices. 

Your Exercises For Today


Food Corner

Today's topic: Vitamin B12 (Cobalamin)

General Takeaway: Necessary for red blood cell formation and proper nervous system and brain function.

RDA: 2.4 mcg

Food Sources:

  • Clams

  • Fish

  • Meat

Cobalamin is an especially important vitamin for maintaining healthy nerve cells and it helps in the production of DNA and RNA, the body's genetic material. Vitamin B12 also works closely with folate to help make red blood cells and to help iron work better in the body. Deficiencies in cobalamin (and folate) can lead to nerve damage and anemia, most notably pernicious anemia. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“We can do anything we want to

do if we stick to it long enough.”

— Helen Keller