Welcome to

DAY 11


Exercise Focus: Proprioception

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Joint health

Our joints are the hardware that allow our bodies to move in the manner that they do. Much like our stability and balance training, paying close attention to our joint health is paramount for building a foundation that way may strengthen and condition. The body is supposed to move and our joints allow the movement. In fact, movement eases joint stiffness, reduces joint pain, strengthens the muscles which surround the joints, and helps up maintain a healthy weight. In order to ensure out joint strength we must focus on two things: establish proper movement mechanics (form) and build appropriate strength around each joint. The strength will come with time and we are already focusing on some of that with out stability and balance training. But establishing good form and fixing poor form during our movements should be our primary objective right now. Some of the exercises listed each day can be somewhat complicated, so be sure to watch the videos a few times and pay attention to how they are being performed. 

Your Exercises For Today


Food Corner

We have a few different kinds of fat in our body. One most of us are familiar with is subcutaneous fat, the type of adipose tissue found right beneath our skin - it's typically what accounts for our overweight. We have visceral fat, which is a dangerous type of fat that collects in our body cavity, surrounding organs. This type of fat can often lends itself to our larger bellies when it accumulates. Another type of fat that you may been unfamiliar with is brown adipose tissue, which collects in very small amounts throughout our body but make no mistake, it can be very useful. This brown adipose tissue is in much higher amounts at infancy and aids in thermoregulation and serves as a protective heat aid for babies. As we age, this brown adipose tissue (BAT) subsides quite a bit, however most of us keep some, especially around our neck and collar bone. Interestingly enough, this BAT can stimulate our metabolism which may promote fat loss! To activate this brown adipose tissue, and possibly stimulate its growth, we must expose ourselves to cold environments. So here is your challenge for today - try taking a cold shower in the morning and/or evening and be sure to let that ice cold water spray along your neck line and upper chest. Burr!!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“The only person you are

destined to become is the person

you decide to be.”

— Ralph Waldo Emerson