Welcome to

week 7

Workbook

Exercise Focus: Moderate Intensity Cardiorespiratory Training

Nutrition Focus: Auditing Your Eating Habits

Happiness Focus: Pure Celebration Time

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

Overview for the week.

Starting your journey

Welcome to the first week of your SoulFit Precon journey! We would like to firstly say, congratulations on thinking about starting a family, how exciting! For now, you should pat yourself on the back and applaud yourself for taking this first step in getting healthy for the future health of you and your family. You are about to embark on 13 weeks of exercise, clean eating and a happiness journey like none other. Above, you can see that we have laid out some of your focuses for the week in addition to a downloadable PDF file for your follow-along workbook. You will find this same template for each week so that you may get an idea of what all 7 days of the week look like. Below, you will find some informative content that focuses on exercise, nutrition, wellness and vitality. Be sure to read everything - there is a lot of invaluable information below. 

exercise & Fitness.

Considerations of Functional training

In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner. So, welcome to week 3, when we begin our functional training. We will be learning the purpose of compound movements and the proper form and application of the,. 

Key takeaway:

  • Your body is meant to move with function - always consider that while you move.

  • Test

  • Test

Your Exercises For the week

nutrition & general health.

Food Corner

When you signed up for our program, did you read about our weight loss concepts concerting adaptive thermogenesis? Have you ever attempted to lose weight in the past and not been successful? Or maybe you were successful for a time before reaching the dreaded weight loss plateau? If that was the case we do hope you didn't blame yourself - because in fact, we should be blaming biology! See, our body is programmed to fight against weight loss; it's a survival mechanism that allowed our great ancestors to survive during extended periods of little to no food. When we reduce the amount of calories we consume, after about two weeks of this, our body begins to reduce our metabolism - this is what we call adaptive thermogenesis. This presents us with an interesting opportunity to trick our body and successfully lose weight. Firstly, to lose weight there is absolutely one truth - we must consume less energy than we burn (or in other words, burn more calories than we eat). Now that we know what your general metabolic rate is, we can adjust our caloric intake accordingly - and that is precisely what these next two weeks are about. But don't worry, in two weeks time, you will be back to consuming your normal amount of calories. For now, we encourage you to try focusing on consuming the amount of calories designated in your welcome packet (calorie reduction number). You may reduce your intake by more than that number if you feel comfortable doing so. Throughout the next 14 days we will teach you and provide you with resources to better manage your appetite while you reduce the amount of food you eat.

everyday challenge

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

Key takeaway:

  • Your body is meant to move with function - always consider that while you move.

  • Test

  • Test

happiness.

inspire

“If you can’t fly then run,

if you can’t run then walk,

if you can’t walk then crawl,

but whatever you do you have to

keep moving forward.”

— Martin Luther King Jr.

©2019 by SoulFit LLC