Welcome to

DAY 88

Workbook

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.

exercise.

how to continue a health habit

Behavior change can be difficult to initiate and even harder to maintain. Often people have great intentions to make a healthy change in their lives such as quitting smoking or beginning a workout routine. These plans can often become derailed or lack commitment over time leading to a return to former unhealthy habits. What is the secret to creating healthy habits and staying healthy long-term? There is no magic solution, but here are some tricks to continue your healthy habits:
 

  • Set several small achievable goals

  • Understand your motivation and plan for rewards

  • Make a public commitment

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.

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.