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Exercise Focus: Proprioception

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Performing the perfect plank

So far we have mostly spoken about concepts and thrown in some education. As you will find throughout this program, we will try to educate you as best we can to best prepare you for your future lifelong journey of health. As it is said, give a man a fish and he will eat for a day; teach a man to fish and he will eat for a lifetime. That is our overall goal with this program, to teach you! But today we wanted to take a moment to discuss this proper form for a plank as it will be frequently exercised and demonstrates that core engagement we spoke of a few days ago. To perform the plank we will start by laying on the floor with our belly down. Come up onto your toes and forearms with your elbows bent and your hand spread wide in contact with the floor. Keeping your head up, looking straight ahead, engage your core, pulling your belly button towards your spine and most importantly, keeping your back flat. This can be challenging for beginners so if this is too difficult, try coming up into a full push-up position (top plank) or by dropping your knees to the ground. For now, while you perform the plank try paying more attention to your engaged core. 

Your Exercises For Today


Food Corner

Let's take a minute and change gears - yes, this is the nutrition corner but we want to touch on something incredibly important before getting any further into our program. How much sleep did you get last night? Sleep is one of, if not the most important resource you have. Adequate sleep recharges our brains and our bodies, facilitating better performance, recovery and overall well-being. Sleep deprivation can lead to impaired cognition, higher levels of anxiety, increased stroke risk and risk of diabetes, increased symptoms of depression, heart disease and weight gain. Now in our opinion, those are all things we are trying our best to avoid with this program. If those health risks are scary enough, consider all of the hard work you have done and will do in the coming weeks and months. Exercise is incredibly important for your physical and mental health but proper recovery is essential for translating that exercise into success. So turn off the TV, try meditating for 10 minutes and get some decent sleep. Sweet dreams!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Being happy doesn’t mean that

everything is perfect. it means

that you’ve decided to look

beyond the imperfections.”

— Unknown