©2019 by SoulFit LLC

Welcome to

DAY 78


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Relationship Micro-Moments

*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


relationship micro-moments

Over the past few days, you’ve reflected upon your happiest memories and expressed gratitude to those who played a significant role in your life. When we think about our most influential relationships, it’s natural to think of our close family and friends. But for the majority of us, the daily interactions we have with others aren’t with our “nearest and dearest.” They’re with our neighbors, coworkers, even our local baristas. So, how is it possible that a 10-second interaction with our barista could make us happier?

As humans, we’re wired for connection and conversation. Whether that connection comes from a friendship cultivated over decades or a shared laugh with a barista, connection not only feels good – it makes us (and those we interacted with!) healthier. Researchers call those brief, positive moments of connection micro-moments. Micro-moments are short but powerful connections that leave both individuals with a positive feeling. These moments are created in all types of ways – doing something kind for another, laughing at the same joke, or even sharing a smile as you wait in a queue. In that moment, we lose our sense of self and instead feel the same shared

emotion and experience with the other person. It breaks down the barrier we have when we first see others and fosters the ability to see the other as a whole person. It fosters a sense of connection and community.

Today’s objective is a simple one – now that you’ve learned about micro-moments, see if you can create one today!