Welcome to

DAY 50


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Positive Pulse Check

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


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



Today's topic: Chloride

General Takeaway: Often found in combination with sodium; helps maintain fluid balance and is used to make digestive juices.

RDA: 1800 - 2300 mg

Food Sources:

  • Seaweed

  • Salt

  • Celery

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


Positive Pulse Check

Why hello there, welcome back! The past few days were a bit of a whirlwind as you learned about yourself. Hopefully, the exercises showed you a different dimension of yourself, a new way to view your own top strengths as superpowers that are innate to you and only you! You also polished up your SoulFit Purpose statement, weaving together your high-quality goal and WHY with your strengths and hope statement! You have put in a lot of hard work!

In the upcoming week, we’ll continue to look inward, focusing on presence and simply being with ourselves. You have established your guiding path, so now it’s about building up YOU – learning more ways to become happier and tools to foster self-love, mindfulness, resilience, and positive relationships.

Given that this isn’t your first rodeo, feel free to take a breath, and let loose in the space in your workbook however you need today.