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Welcome to

DAY 54


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Mindful Movement

*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


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


mindful movement

A few days ago, we explored deliberate breathing, an exercise to check in with ourselves. Today, we're going to continue exercising our ability to tune in to the present moment. In doing these activities, we're dipping a toe into a practice called mindfulness. You may have heard of mindfulness in relation to meditation, which is one of the most common ways people practice being focused and nonjudgmental

in the present moment. Although mediation has many benefits, there are other ways to practice mindfulness in which we can reap similar benefits. Because we've now tried a stationary exercise, we'll now explore a Mindful Moving exercise.

Guidelines of Mindful Moving:

Choose a quiet place with few distractions - it can be outdoor or indoor, your choice. Take a few deliberate breaths to center yourself, then guide your full attention to your feet. Walk slowly and deliberately in a small circle. Move as if you were a snail - this should be a tenth of your normal walking pace. Slow down the swing of your leg, and the pace at which your foot touches the flat earth below it. Focus wholly on the sensation of your foot moving through the air as you step and any sensations that arise as your foot slowly meets the ground. As you pace, keep gently guiding your attention back to your feet as you walk if it happens (and it nearly always happens) to

wander away.

Try this exercise for 10 minutes.

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: