Exercise Focus: Strength & Hypertrophy Training
Nutrition Focus: Calorie Deficit
Happiness Focus: Deliberate Breathing
*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
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
Today, we’re going to simply sit with ourselves, check in, and breathe. Sounds strange, doesn’t it? Among the wonderful chaos in the world around us, we’re often oriented to what’s going on around us, ignoring our own wants and needs. While it feels natural to give time to others, giving time to ourselves can often feel foreign, selfish or simply intimidating. Yet, a regular practice of simply checking in has been shown to lead to less stress, and boosts focus, memory, self-awareness, and our relationships with others.
Today, we’re going to take 5 minutes to simply check in and be within our internal world, rather than what’s going on outside our body. Over the next few days, we’ll try a few variations – feel free to sample them all to see what resonates best with you to incorporate into regular practice.
And remember: the objective is to intentionally direct your focus to this very moment, to be present. For the majority of us, we’re not so great at holding this attention! So when your mind wanders away, gently redirect your focus without blaming or judging yourself.
Today’s Exercise: Breathing
Find a seated position in a quiet, no distraction area – you may sit on the ground or on a chair, the priority is for you to feel comfortable. Set a timer for 5 minutes (if using a phone, make sure it’s silent & vibration free to ensure no distractions!). You are welcome to keep your eyes open or closed, whatever feels best for you in this moment
During this exercise, you will put your index finger on the inside of your opposite palm. Inhale slowly through your nose and as you do, guide your index finger from your palm to your pinky. Then, exhale slowly through your nose and as you do, guide your index finger slowly down your pinky and return it to the center of your palm. On the next inhale, slide your index finger from the center of your palm to the top of your ring finger. Then, exhale slowly and as you do, guide your index finger slowly down your ring finger and return it to the center of your palm.
Repeat for the remaining fingers, then start over until the five minutes are over.
Once complete, feel free to use the space in your workbook to jot down any thoughts / emotions / adjectives about this practice at you’d like to remember.