Welcome to

DAY 17


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


Fat loss & functional training

Though our overall goal is holistic and functional health, we recognize that a major goal of yours is sustainable fat/weight loss. You may have been spending time each morning weighing in on the scale; and maybe you haven't noticed much change. We also recognize this can be a frustrating event for you but please do not worry yet. We are working up to that. A doctor must go to college before medical school and residency before their fellowship, and fellowship before they're out in the world helping others and making money. At each stage of their training, they are learning and better preparing themselves for the next step and the final outcome. That's what we're doing here: preparing you. We have progressed through our proprioception training, which was necessary for our functional training. Our functional training will prepare use for our strength training (which will boost and build a more efficient metabolism) and our strength training will prepare us for our muscular endurance training (and fat loss). This whole thing is a process, so next time instead of stepping on the scale to assess your progress, checkin with your happiness and functionality (general physical preparedness) and see how you're doing - that will be the real judgement of how far you've come and how far you're going. 

Your Exercises For Today


Food Corner

How are we doing today? We recognize that counting your calories can be a difficult undertaking so do not sweat if you haven't gotten it all figured out just yet. No technically speaking, calories are the unit of energy we should be monitoring precisely to ensure the success of sustainable weight loss. However, in the real world when we need to count our calories and are not provided the exact food portions to eat, we can over- and underestimate this number quite often. Though we recommend you continue to monitor your calorie intake, we are going to provide you with an additional tool to make things a little easier. Ever heard of a serving size before? Today we are going to discuss how to best estimate and manage them. In particular, we will discuss the most important components of your diet: protein, vegetables, carbohydrates and fat (healthy fat that is). 


  • Your palm = protein portions

  • Your fist = vegetable portions

  • Your cupped hand = carb portions

  • Your thumb = fat portions

Protein (Meat, fish, eggs, dairy, or beans)

  • Men: 2 palms with each meal

  • Women: 1 palm with each meal

Vegetables (Broccoli, spinach, salad, carrots, etc)

  • Men: 2 fists with each meal

  • Women: 1 fist with each meal

Carbohydrates (Grains, starches, or fruits)

  • Men: 2 cupped-hand with each meal

  • Women: 1 cupped-hand with each meal

Fat (Oils, butters, nut butters, nuts/seeds)

  • Men: 2 thumb-sized portions with most meals

  • Women: 1 thumb-sized portion with most meals

How's that sound? When applying these practices, notice that each portion should be similar in thickness and diameter as the body part you are using (e.g. thumb or fist). This program is meant to educate you & help raise awareness of strategies and techniques to make you more capable of sustainable healthy habits. Give this one a try and while you're at it, compare the calories you've been eating to the amount in your serving size practice. One final note: continue to focus on whole-foods that are nutrient dense. *Keep in mind, we still must keep our calories low in order to lose weight, but we will get better and better at this over time. Good luck!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“It does not matter

how slowly you go,

as long as you do not stop.”

— Confucius