Welcome to

DAY 46


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Refining Your Why

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


purposeful function

Our strength and endurance are what allow us to perform our everyday activities. For the most part, the exercises you will be performing in the strength section of this program should feel normal to you. We have designed the program to reflect functional movement patterns that reflect how your body is meant to move and how your body applies strength for daily activities. Building upon our core strength will allow us to feel more confident in our movement and move more efficiently. Always, always, always listen to your body – we cannot stress this enough. The goal here is function and our bodies are engineered to move as such. 


Your Exercises For Today



Back to behavior change theory. Self-reevaluation is the reappraisal of the extent to which a behavior change is part of one’s identity. This is a wildly introspective process, so find a peaceful space to sit and think about this. Who do you wish to become? What does the healthy version of yourself look like, inside and out? We challenge you to illustrate the characteristics of this person you intend to become. As you well know, there is not one singular action or habit you may install in your life, but many, that will bring this change. Today, think about how much food, the quantity, that person eats. Do they eat for function and purpose or for enjoyment? Do they eat more than they need, or do they meticulously control the amount needed for functional health? Now think of who you are and the identity of who you wish to become – what changes must be made in regard to your food quantity to become that person?

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


refining your why

In the beginning of your SoulFit journey, we asked you to reflect on your WHY – why is it that you are on this journey to become happier and healthier? Today, with nearly 1/3 of the program complete, we’re going to revisit and refine the motivators that are unique to you.

To start, take a few deliberate, slow breaths to settle in. First, let’s reflect on the past ~20 days since you began the program. Are there any new or unexpected “whys” that have kept you committed or gave you that extra little fuel to exercise when you really didn’t feel like it? Are there any “whys” that came to mind whenever you pushed yourself into that next squat? If so, jot those down below.