©2019 by SoulFit LLC

Welcome to

DAY 70

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Spotting the Sunshine

*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.

spotting the sunshine

Some days, it seems like nothing can go right. Perhaps you slept through your alarm and before you know it, your boss has given you some critical feedback, you're late to pick up your kids, and - whoops - you forgot to defrost the chicken that was supposed to be tonight's dinner. When bad things happen to us, our negativity bias rears its ugly head, meaning that we're quicker to notice the bad - rather than good - in the world around us. This is why it seems like one bad thing always leads to another - when we step into a negative mindset, we pay more attention to events around us that feed our negative mindset. The reality is that it all comes down to perspective.

By challenging ourselves and our negativity bias, we're able to stop the downward spiral into negativity. We can do this by using a technique called "Spot the Sunshine".

How It Works: When you feel like things simply aren't going your way or that you're spiraling downward into negativity, challenge yourself to spot the sunshine - find the silver lining. Sometimes, reminding yourself that not all hope is lost and that unexpected good can emerge from "bad" situations is enough to stop the spiral, inspire hope, and reset your day.