Welcome to 

 day 07 

 Exercise Focus: Introduction to Stretching

 Nutrition Focus: Calorie Maintenance


 Happiness Focus: Inspire

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


the importance of flexibility

Can you touch your toes? You probably wouldn't be too surprised of how many of us cannot. Our flexibility speaks to our ability to move our muscles and limbs through their full range of motion. As we incorporate more and more exercise and movement in our day-to-day lives, the increased lean muscle mass and fatigue will lead to tight muscles and fascia (ps. do not worry, increased lean muscle mass does not mean bulky!). Learning some stretching routines and gradually working on opening up our musculature and body will do wonders for us down the road. Today we are not doing any formal workout but instead will learn how to do some basic stretches that can be incorporated as post-exercise routines these coming months. As you move through these stretches, pay close attention to some of your tighter areas - they may need additional attention. As a side note, stretching should be uncomfortable but not painful. As we stretch our myofibrils (muscle cells) you will immediately get a feedback that feels uncomfortable and this it totally normal. But beware of any pain you may experience - we do not want pain. If you are experiencing pain, you may not be performing your stretch properly or may be pushing beyond your current range of motion. 

Key takeaway:

  • Proprioception is essentially a fancy way of saying how we move

  • The big focus today and for the next two weeks is balance & stability

  • Take it slow, engage your core, feel your stabilizers fire up

nutrition & general health.

nutrient density

As we continue to turn our focus towards being mindful of our maintenance calories, we'd like to start thinking more about the quality of our food. As you have seen in previous days, we have mentioned nutrient dense foods. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean proteins and healthy fats - essentially the healthy foods we want in our life. They're also the foods with the most bang-for-your-buck when we're talking about calorie control. These types of foods include fruits and vegetables, seeds, nuts, whole grains, lean proteins, fish, eggs, and low-fat or fat-free dairy products. As we know with change, it does not happen overnight so please don't be overwhelmed with the notion that you must make the transition to these foods and only these foods today. If you're sitting down enjoying a piece of pizza while you read this, keep on eating. It's still our first week and right now we are focused on awareness and educating ourselves. What we will challenge you to do is further pay attention to what you are currently eating each day - do those foods and meals fit the nutrient-dense category listed above? If they do not, try to incorporate one or two nutrient-dense options into your meal today or tomorrow. Good luck and Bon Appétit!

Key takeaway:

  • Each day you will see your Key Takeaways - little bits of helpful info

  • Today, just pat yourself on the back for deciding to make this change

  • Try recording your food emotions, you may surprise yourself

Today's Challenge

Drink 8, 8 oz of water

 fill out your food log

 Take your multivitamin

 log your sleep hours

workout videos.





“Happiness is the product of our


— Chris Peterson