Welcome to

DAY 77


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


the science of decision making

Building off of yesterday’s topic, we are going to talk about the science of decision making. Decision making involves identifying available options and comparing the costs and benefits of each, in addition to identifying the resources required to obtain those options. Working memory influences how cognitive functions and motivational drives interact to predict decision making and behavior. Dual-systems models outlining two opposing systems in the brain include both a reflective or slow thinking system and an impulsive or fast thinking system. The reflective system is served by motivational drives.  Theoretical models incorporate these systems using dual-system models to predict decision making and behavior. The relative activation of these two systems is related to the behavioral output, with a greater activation of the impulsive system producing behaviors that focus on motivational drives, and greater reflective activation producing outcomes associated with long-term goals and rational decision-making. This leads to two alternative sources of failure; first, low activation of the reflective system, perhaps due to inadequate executive resources, and secondly, high activation of the impulsive system, potentially due to a high reinforcing value of the tempting activity or reinforcer. 

Your Exercises For Today


take a breath & relax

Dang, we are 77 days into our program and we have packed A LOT into a relatively short amount of time. How about we take a short break and enjoy ourselves today, especially if it is the weekend. Go buy your favorite treat or treat yourself to a pizza night, you’ve earned it!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“A friend is one that knows you

as you are, understands where

you have been, accepts what you

have become, and still, gently

allows you to grow.”

— William Shakespeare