Welcome to

DAY 19


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


the turkish get up

The Turkish get-up is one of the most functional exercises you can do. The move takes you from lying on the floor to standing upright, all while holding a kettlebell (or any other light-weighted object) above your head. The full-body exercise is great for improving coordination and shoulder stability so that you can lift heavy things and avoid injuring the vulnerable shoulder joint. It also trains the simple (but necessary) skill of getting off the floor. A Turkish get-up is a compound movement that’s made up of multiple smaller movements, so it can seem like an advanced move at first glance. And it kind of is, in terms of remembering the steps and nailing the muscle memory and coordination. You will not master this exercise the first time you do it, and that's okay! If you need to, try performing parts of the exercise in isolation before putting it all together. Because of the complexity of this exercise, we do not officially prescribe it throughout our program. However, we do include a video demonstration of how to do it and we highly recommend you try it, over and over, and attempt to include it as an active recovery exercise whenever you feel the need to move your body and engage in a whole body strength exercise.

Your Exercises For Today


Food Corner

Today's topic: Vitamin B2 (Riboflavin)

General Takeaway: Necessary for energy production, cell function & fat metabolism.

RDA: 1.1 - 1.3 mg

Food Sources:

  • Organ meats

  • Eggs

  • Milk

Riboflavin is required for fatty acid oxidation and mitochondrial electron transfer for ATP production, among a multitude of other functions. We recognize that this is not an academic course so we will not get into the biochemical details of most of these vitamins. However, it is important to recognize the great importance of these micronutrients that are typically overlooked in our diets. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Never give up on something that

you can’t go a day without

thinking about.”

— Winston Churchill