©2019 by SoulFit LLC

Welcome to

DAY 58


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Establishing a Mindful Routine

*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


establishing a mindful routine

During our time together thus far, we’ve practiced a few mindfulness exercises, from deliberate breathing to mindful movement and other sensory experiences. Whether this is your first time exercising mindfulness or you have a regular practice, it is important to emphasize that the greatest benefits are reaped from the practices that resonate with you. 


That’s why we’ve sampled various mindfulness exercises – so that you can find what feels best and most comfortable. Mindfulness is like a muscle, it requires regular exercise to cultivate, so having a practice that you actually look forward to is key to ensuring continuity during SoulFit and beyond, Feel free to use the exercises we’ve tried as a baseline – you can even expand on these initial practices using variations that work for you.


Some variations you may play around with are:

  • Increasing the duration of your practice

  • Adding a mantra to your inhales during the breathing exercise

  • Focusing your attention on another sensation, such as the sound around you

  • Trying a guided meditation (these can be found on many meditation apps or websites)