©2019 by SoulFit LLC

Welcome to

DAY 68


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Creating a "Can-Do-It" Mindset

*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


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


creating a "can-do-it" mindset

One of the reasons why mindfulness is importance is because it helps us to pause our mind chatter and actively listen to our thoughts and then (with practice) deliberately choose how we want to respond. What we often don't realize is that our thoughts are carriers of information - by listening to them and receiving them with curiosity and an open-mind, we learn about the internal biases and perspective that we've created about the world around us and our role in it.

Although underappreciated, science has shown us that mindsets are POWERFUL. Our belief systems can either uplift us (and those around us!) or cut us off at the knees. Without careful cultivation, our minds default to a fixed mindset. Our survival-seeking brains want us to stay in our comfort zone and to live with as little risk as possible. And while turning your nose up at a challenge once in a while certainly isn't a bad thing, choosing the safe route repeatedly adds up to a mindset that's fueled by fear, risk-adverse, and inhibits us from achieving our potential.

BUT. Here's the good news: by recognizing the areas of our lives where we have a fixed mindset and then using the tips below, you'll be able to flip your mindset over time. Remember, it's all about continued practice, self-awareness, and compassion - but you'll get there!

Steps for challenging a fixed mindset and fostering a growth mindset:

Step One: Think about a domain in which you have a fixed mindset.

Step Two: Think about individual people in your life that embody growth and fixed mindsets. Then, ask yourself;

  • How do they approach challenges and setbacks in the domain you identified in Step One?

  • What qualities or belief systems do they have that fuel their approach?

  • Do their differing approaches change the most likely outcome when they’re faced with the challenge?

Step Three: Envision that you're about to tackle a new challenge. Then, put yourself in the shoes of someone with a fixed mindset and then a growth mindset.


  • What is it like to adopt a fixed mindset, then flip it to a growth mindset?

  • Do you notice any differences in your physical or emotional state when you flip between a growth and fixed mindset?

  • What tactics could you deploy to flip your fixed mindset to adopt a growth mindset?

The purpose of this exercise is to explore the traits that give rise to growth and fixed mindset AND examine what it's like to try on a growth mindset. Although it may feel forced or inauthentic at first, self-awareness and practice is key here to instill the "can-do-it" attitude that enables us to accomplish our goals.