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DAY 16

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Body Basics & Functional Training

NUTRITION:

Calorie Deficit

BE HAPPY:

What Are Your Numbers – What Do They Mean

*Refer to your Exercise Log & Nutrition Log from your welcome packets.

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

WHAT ARE YOUR NUMBERS – WHAT DO THEY MEAN

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

DEFICIT

Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

Have a sweet tooth? Maybe a craving for a chocolate bar? Drink a glass of water or have a piece of fruit first. Check back five minutes later and see if you're still craving it. But sometimes, ya just need the damn sweet (so eat it! and don't feel bad).

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ACTIVE RECOVERY

Today you are off the hook! No scheduled workout for today. So why does it say 'Active Recovery' instead of 'Rest Day'. Well, technically there are no days off when it comes to chasing our dreams - in this case, our health and happiness. So though we haven't provided you with a structured workout today, we are not inviting you to spend an extra hour on the couch this evening. Rest and recovery are just as important as the workout themselves but the best way to optimize our weight loss success is by keeping our body loose and moving. Before you reach for the remote today, take 30 minutes and go for a walk with the dog or put on some Mozart and enjoy 30 minutes of gentle yoga or static and dynamic stretches. Now is also a great time to treat your body to some ice and heat therapy if you so choose. Be ready for tomorrow, we will be getting back to our workout routine.

REST | RECOVER | RECHARGE

THIS WEEK'S FEATURED MEAL

One-Pan Roasted Chicken and Sweet Potatoes

Click the link below for the recipe and instructions.

CALORIES:

181 kcal

PROTEIN:

30 g

CARBS:

13 g

FAT:

14 g

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