Welcome to

DAY 47


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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

Your Exercises For Today


compound vs isolation exercises

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, hamstrings, calves, glutes, lower back, and core. Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. These exercises are often performed with the commercial weight machines found in health clubs. Though there can be a lot of benefit to isolation exercises, we focus primarily on compound exercises. Think of isolation exercises as advanced level – we say this because you should be able to perform a squat before you can do a bicep curl. Seems odd, we know, considering the bicep curl is seemingly simple, lifting your arm and bringing it back down compared to a multi-joint, multiple-muscle group exercise like the squat. But our goal is not sculpting large biceps; rather, our goal is building functional fitness. Learning and mastering the core movement patterns should take priority and that is what we are doing here. 

Your Exercises For Today



Back to behavior change theory. As we said yesterday, self-reevaluation is the reappraisal of the extent to which a behavior change is part of one’s identity. This is a wildly introspective process, so find a peaceful space to sit and think about this. Who do you wish to become? What does the healthy version of yourself look like, inside and out? We challenge you to illustrate the characteristics of this person you intend to become. As you well know, there is not one singular action or habit you may install in your life, but many, that will bring this change. Today, think about the kind of food, the food quality, that person eats. Do they eat for function and purpose or for enjoyment? Do they eat nutrient-dense, healthy food or do they splurge in high-fat, high-carbohydrate processed foods? Now think of who you are and the identity of who you wish to become – what changes must be made in regard to your food quantity to become that person?

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Difficult and meaningful will

always bring more satisfaction

than easy and meaningless.”

— Maxime Lagacé