Welcome to

DAY 58

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Establishing a Mindful Routine

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

exercise.

moving on to muscular endurance

This week we are beginning our muscular endurance/resistance training, which includes fat loss training – this is the good stuff! Everything we have done so far has been to prepare us for this stage of the program. These workouts will be all about boosting our metabolism, losing fat, and fortifying our muscles. High reps, lower weight, less rest and A LOT of body control. That’s the name of the game. Your workouts going forward will be the most challenging yet, forcing you to breath and sweat more so stay hydrated! With the new circuit and interval training you are about to begin, it is important that you pay attention to good form throughout. You will experience quicker fatigue with these exercises, which will influence you to compromise on your form. Do not allow yourself to do so. Getting our heart rate elevated and a good sweat going is very important, but as always the most important thing to focus on is avoiding injury. Keep good form and your core engaged (and pick a great playlist)! 

Your Exercises For Today

ACTIVE RECOVERY

No official workout for today, but as you know, a body in motion stays in motion. So try your best not to look at this day as an opportunity to spend an extra hour on the couch. Rather, find something fun to do, get outside or get a deep tissue massage. Maybe get some friends together at the park or extend your play time with the dog today.

Rest.

Your body requires time to repair itself following a bout of exercise. Not only is rest an award, it’s a requirement for peak performance and progress.

Stretch.

Strength and cardiovascular training stresses your muscles, which will tighten and make subsequent exercise more difficult if they are stretched out. Take 20 minutes today to stretch out your muscles.

Recover.

Today is not meant to be spent on the couch or in bed –a fully

sedentary day would be counter-productive. Take time today to connect with your body and recognize the progress it’s made. Treat your body with love and care and it will care and love you back.

nutrition.

macrominerals

Today's topic: Sulfur

General Takeaway: Part of every living tissue and contained in the amino acids methionine and cysteine.

RDA: None established

Food Sources:

  • Garlic

  • Onions

  • Brussels sprouts

  • Eggs

  • Mineral water

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

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)