Welcome to

DAY 21

Workbook

Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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

exercise.

from the ground up: the deadlift

The deadlift - the name alone sounds intimidating but you are going to conquer it all the same. Another compound exercise, like the squat, that requires multiple muscle groups and has your body moving in multiple planes. This too will be difficult to master but we will be doing a lot of them and they are incredibly beneficial in every day life - it is essentially a demonstration of how we ought to pick up objects off the ground. There are three phases: the starting position, the upward movement and downward movement. To start, stand with your feet flat and placed between hip- and shoulder-width apart with toes pointing slightly outward. Squat down with the hips lower than the shoulders and grasp your weight, with it positioned about an inch in front of your shins.

Position the body with:

  • back flat or slightly arched

  • chest held up and out

  • heels in contact with the floor

  • shoulders over or slightly in front of the weight

  • eyes focused straight ahead

Upward Movement Phase:

  • Lift the weight off the floor by extending the hips and knees simultaneously

  • Keep the torso-to-floor angle constant; do not let the hips rise before the shoulders

  • Maintain a flat back position

  • Keep elbows fully extended

  • Keep the weight as close to the shins as possible

  • As the bar rises just above the knees, move the hips forward to move the thighs against and the knees under the weight

  • Continue to extend the hips and knees until the body reaches a fully erect torso position

Downward Movement Phase:

  • Allow the hips and knees to flex to slowly lower the weight to the floor

  • Maintain the flat back body position; do not flex the torso forward

  • Continue until you reach the starting position

Your Exercises For Today

nutrition.

Food Corner

Alright we'd like to take a short break and interrupt your vitamin broadcast for a quick deficit checkin. Today marks the last day of our third week and halfway through our first calorie deficit part of the program. First of all, give yourself a big round of applause for completing three weeks of our program - that is three weeks into your lifelong journey of a happier and healthier you (how awesome)!! As you know, with this being one of our 2-week deficits, you should be consuming no more than the amount of calories outlined in the deficit portion of your program. If you feel up to it, you may certainly consume less than that number but by now we really should not be going over it. We know firsthand how difficult it can be to reduce our caloric intake. But as the proverbial saying goes, the juice is worth the squeeze. If you have found that you are struggling to stay at that number, here are a few tips:

  • Try drinking a glass or two of water before your meals (this will help you feel more full prior to eating)

  • Take a look at the food you are eating, is it nutrient-dense or calorie-dense? (aim for foods that are nutrient-dense like leafy salads or plant-based proteins)

  • Space out your meals throughout the day or add an extra cup of coffee in the morning or afternoon

In order for this program to be effective, at least in regard to weight loss, you must successfully reduce your calories during these 2-week periods. This can certainly be harder for some more than others but here's the cool part - you won't have to do it forever. By completing this program we are resetting our set point (stay tuned to learn more about that in the days to come). 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“Accept responsibility for your

life. Know that it is you who will

get you where you want to go, no

one else.”

— Les Brown