DAY 20: Feeling Better? Challenge No challenges today you re feeling great!

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1 DAY 20: Feeling Better? Challenge No challenges today you re feeling great! Solution After nearly 3 weeks on the program, you are feeling fantastic! Clothes fit better, your brain thinks faster, and you are sleeping like a baby. Take today to appreciate all the progress you ve made! Make sure to get plenty of rest today, and as always, drink lots of water. Follow our meal plan (soon you ll be able to make your own at the pace you re going!) Finally, make sure you refer to the exercise guide to nail your workout for the day. Journal Skip the journal entry today, and treat yourself to something fun or relaxing! Take a bubble bath, a nap, watch a funny movie, read a good book, or simply have dinner with a friend. Stop and smell the roses as they say! Stress This should be a stress-free day! Revel in it! But don t get fired you still have to go to work! Sleep Make sure to load up on sleep tonight. Don t stay out too late having fun you will regret it tomorrow! Try This Go bowling, go-kart racing, or simply take a walk in a nearby park. Take your eyes off digital screens, and put them on some nature, instead. If you decide to watch a movie, make sure it s something that will make you laugh! 170

2 Did You Know? Despite the popularity of psychiatry and neuro-acting medication over recent years, average levels of happiness and well-being have failed to improve substantially in the general population. Some argue that this discrepancy is due to psychiatry s focus on mental disorders, promoting feelings of stigmas and negativity - exactly the opposite of what s intended! As a result, there has been an increasing shift to holistic methods to enhance positive emotions, character development, life satisfaction, and spirituality. Further Reading: The Perfect Morning Routine The real secret to the good life is taking responsibility for making your life good. The perfect morning routine, therefore, is not about having the best of everything, but making the best of everything. That means we all have the ability to design a truly charmed life, so long as we are willing to take responsibility. Thought For The Day There are no facts, only interpretations. -Friedrich Nietzsche 171

3 DAY 20: FOOD BREAKFAST Easy Egg Muffins Ingredients (serves 4) 1 dozen eggs 2 cups spinach 2 slices bacon ½ cup tomatoes, chopped 2 tbsp cilantro, chopped Pepper to taste 8 sweet potatoes Directions 1. Preheat oven to 350 degrees. Cook bacon in a skillet on stovetop; set aside. Poke holes in the potatoes and cook for 10 minutes in the microwave, rotating once halfway through. 2. Whisk eggs together in a bowl. Add spinach, crumbled bacon pieces, tomatoes, and cilantro, and stir. 3. Spray muffin tin with nonstick spray; evenly distribute egg batter in tin; sprinkle with pepper. 4. Place tin in oven and cook for 30 minutes, then serve with the sweet potatoes! 172

4 DAY 20: FOOD LUNCH Poached Chicken Hemp Radish Salad Ingredients (serves 2) 2 small chicken breasts 1/2 lemon cut in half 1 tsp peppercorns 2 bay leaves 2 tbsp flaxseed oil 1 tbsp apple cider vinegar 2 large handfuls romaine lettuce, chopped 4 tbsp hemp seeds and/or hemp hearts 8 small radishes, quartered 2 cups blackberries Directions 1. Place a pot on medium-high heat filled half way with water. Bring the water to a simmer, then add the lemon, peppercorns, bay leaves and chicken breasts. Cover. 2. Poach for 8-10 minutes (or until the chicken is cooked). Remove from the pan, and allow to cool. When the chicken is cool enough to touch, slice into pieces. 3. Place the flaxseed oil and apple cider vinegar in a salad bowl. Add the romaine lettuce, hemp seeds and radishes, and toss to coat in the dressing. 4. Place the salad on a plate, and top with the slices of poached chicken. Serve with the blackberries! 173

5 DAY 20: FOOD DINNER Grilled Swordfish Ingredients (serves 2) 2 swordfish steaks 1 fresh lemon, cut into wedges (for garnish) 1/4 cup chicken broth 1 clove of garlic, crushed 1/8 cup freshly squeezed lemon juice 2 tbsp olive oil 1/4 tsp each (sea salt, black pepper, rosemary, marjoram, ground sage) 2 potatoes Directions 1. Add all the ingredients except the swordfish, potatoes, and lemon wedges to a Ziploc bag. Seal it up and shake it/squish it, to mix it all together. 2. Add the swordfish to the bag and put it in the fridge. Let it sit for between one and three hours, turning periodically. 3. Preheat your grill to high and grill for five minutes each side. Poke holes in the potatoes and cook in the microwave for 8 minutes. Rotate once, halfway through. 4. Serve the swordfish with a wedge of lemon, the potatoes, and your favorite salad! Note: Be sure to pay attention to portion sizes and serving recommendations. Some recipes included in this program make multiple servings. There s also no need to finish a full serving if you re no longer hungry. If your body is telling you it s full - listen to it! 174

6 DAY 20: EXERCISE Strength Training Skill Level: Beginner No, that s not a typo back to the basics for this one. Your body is likely exhausted by this point, and a low-intensity day is just what the doctor ordered. You can perform this wherever you are comfortable. If it s warm and sunny, I highly recommend getting outside. Remember, you will get the benefits of the sunshine and vitamin D. The difficulty here should be minimal. Always remember to stretch before ANY type of activity, and pace yourself. Workout 1. Stretch for 5 minutes (arms, legs, neck, and shoulders). 2. Perform 2 chin-ups, 5 push-ups, and 10 air squats. Rest for 1 minute. Then perform the exercises again. Stop after 5 rounds. 3. Cool down by walking for 5 minutes. Skill Level: Intermediate Perform the beginner s workout, but up your repetitions to 5 chin-ups, 15 push-ups, and 30 air squats, per round. Skill Level: Advanced Perform the beginner s workout, but up your repetitions to 7 chin-ups, 25 push-ups, and 50 air squats, per round. 175