©2019 by SoulFit LLC

Welcome to

DAY 48

Workbook

Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Refining Your Purpose Statement

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

exercise.

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,. 

Your Exercises For Today

nutrition.

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.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

refining your purpose statement

In the beginning of your SoulFit journey, we asked you to reflect on your VISION & WHY and then incorporate it into your purpose statement. Today, with nearly 1/2 of the program complete, you likely have learned a little more about yourself and so we’re creating an opportunity to refine your statement to ensure that it still has the POW-factor needed to empower you on your weight loss journey.

Instructions: Copy your Goal and Why from a few days ago in the space below, then fill in your Top 3 strengths from the VIA Assessment. Then give the entire statement a gut check using the below prompts. Although we've offered a sample Strength Statement

and Hope Statement to complete your vision, feel free to tweak or refine as you need. The overall purpose of this statement is to lay out your vision and motivators while highlighting your strengths and belief in your own efficacy to propel yourself forward.

Goal Statement:

Your Why:

Strength Statement:

(Example) I embody [Strength], [Strength], and [Strength] and when I face barriers in realizing my goal, I will use my strengths to conquer them.

Hope Statement:

(Example) In this journey and beyond, I will give myself permission to be human and trust in my ability to achieve all of my goals.

Gut Checks for your SoulFit Purpose Statement:

  • Does each component purpose statement above ring true?

  • Are there any lessons learned that you’d like to incorporate into your Goal or Why statement?

  • Do the Strength and Hope Statement resonate with me - if not, how can I edit them to better suit my needs?

Once this exercise is complete, combine the sections to create a single, flowing

statement. Then, post your SoulFit Purpose Statement in a place where you'll see it

often and be reminded of your mission.