©2019 by SoulFit LLC

Welcome to

DAY 66

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Labeling Your Mindset

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

exercise.

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

nutrition.

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

happiness.

Labeling your mindset

We've said it before and we'll say it again: Self-awareness is KEY to happiness and health! Today, we're going to explore some of the hallmark thoughts that define fixed and growth mindsets. The purpose of this reflection is to see which thoughts resonate with you and then to examine when you have those thoughts. Because you can have a growth mindset in some areas of your life (e.g., at work), but a fixed mindset in others (e.g., fitness capabilities), this exercise will help you know which domains to target as you learn how to adopt a growth mindset. In the upcoming days, we'll teach you how to foster a growth mindset in ALL areas of your life.

Fixed Mindset:

"If I make a mistake, they will think I'm incompetent"

"Either I'm good at it or I'm not"

"I'll never be as good as that guy"

"I received feedback because they think I'm bad at that"

"I like my work best when I can do it well without too many challenges"

Growth Mindset:

"Challenges help me grow and learn"

"I love trying new things"

"If I continue to put in the time and effort, I'll get better"

"I appreciate the feedback I've received because it'll help me better guide my efforts"

"I like work that I can learn from even if I make a lot of mistakes"

While reviewing the thoughts and traits above, which growth mindset thoughts resonate with you? When do you find yourself having these thoughts?

Which fixed mindset thoughts resonate with you? When do you find yourself having these thoughts?

Which areas of your life do you have a fixed or growth mindset? Do you notice a difference in how you approach challenges in these different domains? Do you notice a difference in how you feel regarding your capabilities in these areas?