Known to cool inflammation, omega-3 fatty acids are essential for a healthy heart and may protect against cancer, diabetes, and Alzheimer's disease. For optimal omega-3 intake, eat at least three weekly servings of oily fish (such as salmon, mackerel, herring, and sardines). 

Adding ground flaxseed to salads, smoothies, and yogurt can also up your omega-3 intake by delivering eicosapentaenoic acid (an omega-3 shown to enhance heart health as well as defend against depression).

Take a few moments to hold the image in your mind of you, doing work you love. You can't make it happen if you don't picture it first.

Find ways to bring new flavors to each meal: Experiment with herbs and spices you've never used before. Our recipes for Weeks 3 and 4 make it easy.

Today's Recipe
Enjoy spiced chickpeas -- roasted and seasoned with cumin, coriander, and hot paprika -- as a crunchy, high-protein snack.

Give your upper body a rest today and focus on Lower Body and Cardio Moves -- three or four of each. In addition, walk for 5 minutes and then run for 10. Repeat for a total of two run/walk intervals.