Welcome to

DAY 22


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Deficit

Happiness Focus: Cultivating an Attitude of Gratitude

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


A few notes on active recovery

We want to touch on active recovery as much as possible, and the reason being is that for the years to come, we may not always have time for a complete and dedicated workout. As we mentioned before, an active recovery workout involves performing low-intensity exercise following a strenuous workout. Examples include walking, yoga, and swimming. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting. It can keep blood flowing and help muscles recover and rebuild from intense physical activity. Active recovery workouts are beneficial for your body. They may help you recover faster after a difficult workout. Some benefits include: reducing lactic acid buildup in muscles, eliminating toxins, keeping muscles flexible, reducing soreness, increasing blood flow, and helping you maintain your exercise routine. If you haven't tried an active recovery workout yet, give one of these a try today: swimming, Tai Chi, yoga, walking, jogging, cycling, or myofascial release with a foam roller (we will talk more about this in the weeks to come). 

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.


Food Corner

Today's topic: Vitamin B5 (Pantothenic Acid)

General Takeaway: Necessary for fatty acid synthesis

RDA: 5 mg

Food Sources:

  • Organ meats

  • Mushrooms

  • Tuna

  • Avocado

Pantothenic acid is another water-soluble B vitamin and is a precursor for coenzyme A (CoA). Amazingly, about 4% of all cellular enzymes use Coenzyme A or its derivatives. Are we starting to get the picture?! 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


cultivating an attitude of gratitude

As humans, our brains are hardwired to seek out the negative rather than positive. This “negativity bias” was key to our survival as a species - it’s the instinct that told us to run from the saber-toothed tigers rather than try to cuddle them. Even today, though we no longer face major threats to our survival, our brains often default to seeking out the negative, rather than positive. This tendency can squash our creativity, inhibit well-being, and simply make us grumps to be around! However, we can counter this tendency by practicing positivity using an exercise dubbed “Three Good Things.” In the field of positive psychology, this exercise is considered a big kahuna - 92% of participants in a study felt happier within 15 days of doing this exercise and incredibly, these positive effects lasted 6 months and, in some cases,, even longer.

The simple directions are as follows: At the end of the day, write about 3 good things that happened today and why they happened, in as much detail as possible. These events can be big milestones or small, unexpected moments. Don't skimp out on the 'why' of your three good things, either - as you spend time reflecting on each of the good things that happened, open your mind to the various influences that allowed that

moment to occur.

Example: Today, I shared a morning cup of coffee with my partner and as a result felt happier, more connected, and refreshed when I left for work. This moment happened because we set our alarm earlier to be available for us before a hectic day, rather than our usual hurried routine. We sat together and chatted and laughed without any distractions, and it boosted my mood and made me feel as relaxed as if it was

Sunday morning. This will become one of our regular exercises during the next 3 months - it'll help to cement this as a tool you can use to boost your wellbeing,

positivity, and gratitude. Now, it's your turn!

Instructions: List out 3 good things that happened today and why they happened in the space below.