Exercise Focus: Muscular Endurance Training
Nutrition Focus: Calorie Maintenance
Happiness Focus: Savor & Share Your Progress
*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
savor & share your progress
Today, we’re going to take our savoring to another level – by sharing the progress made during your SoulFit journey with someone that we trust. While it can feel risky asking others to celebrate with us in our proudest moments, sharing our “wins” and good news with others strengthens our relationships and amplifies our good feelings. That’s because in these moments, we’re showing up in the world as our authentic, vulnerable selves. Remember: you are worthy and deserving of celebrating these wins – you’ve come a long way and it was certainly not without a lot of hard work!
Today, choose a trusted friend to share your progress with. Meet with them in person, if you are able. You can even share with them why you’d like to meet and ask them to share something that they’re proud of too! The goal of this time is to indulge and savor with the other person – be transparent about your challenges and what made you most proud throughout the SoulFit journey and ask them to celebrate with you.