©2019 by SoulFit LLC

Welcome to

DAY 82


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Antidote for a Bad Day

*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


antidote for a bad day

Sometimes, days simply feel rotten, like nothing can go your way. While you’ve now learned about some resilience tactics to deploy to combat an emotional downward spiral, there is another way that research shows can positively flip our moods IMMEDIATELY.

Research has shown that the most effective and efficient way to be instantly happier is to perform a Random Act of Kindness. Kindness has gotten a bad rep because some equate it with weakness or being a pushover. But expressing kindness consistently takes a much stronger person and the benefits that spread from kindness reach far beyond you – they make the world around you a better place. The positive benefits of acting with kindness accumulate to make you more resilient – think of it like investing in a positive piggy bank. The more kindness you practice, the larger your fund will be on a rainy day!

Today, we challenge you with exactly that – go create some magic in the world by performing a random act of kindness! Just in case you need some inspiration, we’ve provided some examples below.

  • Pay for the person’s coffee in line behind you

  • Write a LinkedIn recommendation for a coworker

  • Leave a “You are Awesome!” note in a public space for someone to find it

  • Smile at five people that you walk past on the street

  • Send a “Thinking of you” note to a friend you haven’t spoken to in a while

  • Write your partner a list of things that you love about them

  • Find opportunities to give compliments

  • Offer to babysit a friend’s children for free