Exercise Focus: Muscular Endurance Training
Nutrition Focus: Calorie Deficit
Happiness Focus: Savor & Celebrate Your Progress
*Download your exercise list, nutrition log, & happiness workbook for today above.
one week left, now what?
The first, second and third thing you should do upon completion of this program is give yourself a massive hug. Show yourself some love like you have never seen before. As a gift from the SoulFit family, you will ALWAYS have access to this program online so you can always look back and reference anything you may need. But most importantly, you must apply what you have learned and done to your everyday life. Continue your journey each and every day. Do not allow yourself to become complacent. You have established some incredible new health habits and you should continue to practice them each and every day.
Your Exercises For Today
the keto diet
The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:
It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day (keep in mind that a medium-sized banana has about 27 grams of carbs).
It typically takes a few days to reach a state of ketosis.
Eating too much protein can interfere with ketosis.
Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs. Some healthy unsaturated fats are allowed on the keto diet — like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts. Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon. What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
Drink 8, 8 oz of water
fill out your food log
Take your multivitamin
log your sleep hours
savor & celebrate your progress
You have come a LONG way since the first few days of the program! You’ve identified goals and worked hard towards them, cultivated positive attributes like resilience, gratitude, a growth mindset, stronger relationships – that’s no minor feat! Today, we’re going to focus on savoring your progress. Often, when we strive towards our goals, we are so focused on the end goal that we forget to sit in the moment and savor our progress and accomplishments.
Reflection: Today, we’ll start by reflecting on your 91-day SoulFit journey. Spend some time thinking about your life when you first signed up for SoulFit. Step back in time and reread your initial journal entries, like your very first entry and Letter to your Future Self on Day 10. What did you wish for your future self that you have accomplished? What challenges did you face that you were able to overcome – and how did you overcome them? What are you most proud of gaining through your SoulFit journey?