Welcome to

DAY 13


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Granting Yourself Permission

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


Wrapping up proprioception

Second to last day of our proprioception training, or so you think. Technically speaking, we will be doing proprioception training just about every day of this program without you really realizing it much. However, our main focus each week will shift more towards strength and muscular endurance training - essentially the fun stuff! But for now, take a moment and go back to day one and remind yourself of what we're really trying to accomplish here. Yes, weight loss may be one of our most important goals, but our health journey shouldn't stop there. Learning how our body moves, each and every day and paying attention to its inputs and outputs and adjusting accordingly is what this is all about. We are trying to prepare you for the life you want, one in which you are in charge of. We focused on building our foundation, now we will shift gears and introduce functional training. Yes, it is now time to learn how our body mechanics translate to moving functionally in life. So enjoy your active recovery day and start getting excited for what's in store for next week. 

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

We're just about to wrap up our second week and with that, we will be moving onto some more challenging materials in this course. To best prepare you, we are going to build upon our lesson from yesterday and shift to our second macronutrient: carbohydrates. Carbohydrates are sugars, starches and fibers found in a variety of food sources including: fruits, vegetables, grains and milk products. They are the main fuel source for our central nervous system and muscles. We are sure you have heard about carbohydrates, or carbs, before so we won't spend too much time getting into the nitty gritty detail of them right now. What we will say, and more importantly what we would suggest you focus on for now, is that carbs are not all bad for you (so don't buy into that)!! Complex carbs like whole grains, fruits, vegetables, beans and lentils are incredibly beneficial for you so don't be afraid to eat them. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“We are all born so beautiful. The

greatest tragedy is being

convinced we are not.”

— Rupi Kaur