©2019 by SoulFit LLC

Welcome to

DAY 86


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Measure Your Progress

*Download your exercise list, nutrition log, & happiness workbook for today above.


How to activate your core

Have you ever tried a group fitness class or maybe one of those DVD exercise programs? If you have, more than likely you heard an instructor say "now let's make sure to engage our core throughout this exercise". But what does that really mean, engage my core? As strength coaches and personal trainers, we typically start by saying "try pulling your belly button towards your spine". Unfortunately for some (or many), this means suck in my belly. That is not what we mean lol. Firstly, it is important to note that the core is way more than just our abdomen. It refers to the collection of your lower back muscles, abs, deep abdominal wall, hips, glutes and pelvic floor. Of course at first, it is difficult to grasp the concept of engaging all of that while we move our body - it can be very hard to wrap your head around so don't worry. What we are really going for is the sensation of engaging our abs and glutes at first - the rest will most likely engage without you knowing it. This engagement is what allows our body to remain stable in an unstable environment. It is also what provides the scaffolding and structure for us to build strength upon. 

Your Exercises For Today


Food Corner

Did you try to eat your maintenance calories yesterday? If you did, bravo (how did it go)!? If you didn't, no worries at all, we can give it a try today. If you had difficulty counting how many calories were in each of your meals, I promise you're not alone. There are many great apps on the market that streamline the process and help you track and manage your calorie intake. If you did eat your management calories yesterday, what did you think? Did you feel hungry by the end of the day? Were you amazed at how much or little that amount of calories was? In addition to developing our emotions with our food, one of the first steps towards sustainable health is recognizing how much we should be eating. The goal at the end of this program is not for you to starve yourself - so if that is your current notion of sustainable health, just throw that idea in a box and bury it in your in-laws backyard. By understanding how much we should be eating (in terms of calories) we can begin our journey of discovering what foods and meals are nutrient-dense, delicious, and affordable that fit our lifestyle. So for today and the remainder of this week, keep that calorie maintenance number in mind and continue your discovery of what foods and meals fit in your health. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


measure your progress

At the beginning of the program, you took a Happiness Assessment to establish a baseline score of your well-being. Today, you’re going to retake that assessment to measure changes in your positive emotions, negative emotions and overall well-being score!

Instructions: Think about what you have been doing and experiencing during the past four weeks. Then, report how much you experienced each of the following feelings, using the scale below. For each item, select a number from 1 to 5, and indicate that number on your response sheet.

1 – Very Rarely or Never, 2 – Rarely, 3 – Sometimes, 4 – Often, 5 – Very Often or Always

Mark where your scores fell in the first assessment with a O, and mark where your new scores fall with a star.

What changes did you notice between your original and new Happiness Assessments? Are you surprised with the results?

Permission to use provided by: Diener, E., Wirtz, D., Tov, W., Kim-Prieto, C., Choi. D., Oishi, S., & Biswas-Diener, R. (2009).

New measures of well-being: Flourishing and positive and negative feelings. Social Indicators Research, 39, 247-266.

Column A







Sum of Column A

Positive Emotion Score

Column B







Sum of Column B

Negative Emotion Score

Sum of Column A - Sum of Column B

Positive Emotion Score - Negative Emotion Score

Low Positive Emotion

High Positive Emotion

Positive Emotion Score







Low Negative Emotion

High Negative Emotion

Negative Emotion Score







High Negative Emotion

High Positive Emotion


Emotion Score