Welcome to

DAY 42

Workbook

Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Using Strengths in New Ways, Every Day

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

exercise.

cardio success is not just on the scale

It's true, what most of us really want out of exercise is to lose weight, and though cardiorespiratory training can aid in weight loss, that is not the only benefit. Cardio aids in reducing all-cause mortality, reduces the risk of stroke, atherosclerosis, and heart disease, helps better manage blood glucose levels and increase lung capacity. Cardio also boosts our VO2 max and improves our lactate threshold. In addition, our bone health is well regulated with regular cardiorespiratory fitness. Interestingly enough, studies also show that cardio can increase cognitive function and reduce depression, leading to higher levels of well-being. So next time you are on a run and you begin to hit that wall, keep in mind that you are doing so much more than shedding a few extra pounds.

Your Exercises For Today

nutrition.

Environmental reeval

Have you been considering others while you pursue this change in your life? Attaching our purpose to the benefits of others is powerful. Recognizing that your health, habits and happiness can directly and indirectly affect those around you can be invaluable in designing your success story. If you need to remind yourself, head back to day 34 and reread our section on environmental reevaluation. Today, we challenge you to try involving a friend or family member in your path to health and happiness in some capacity. Cook a healthy meal together, do a workout together or simply share with them your SoulFit story so far or give them some tips and tricks that you have learned. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

using strengths in a new way, every day

By using your top strengths across the realms of your life (at home, at work, etc.) you can boost your resilience, improve relationships, and overall health and well-being. Research has shown that if you use your top strengths in a new way, every day you can become happier – with a lasting effect of up to 6 months!

Instructions: Today, brainstorm some ways that you can use your top strengths in a novel way in your workbook and how you plan to incorporate them in your daily life!

CHOOSE AN ACTIVITY:

WALKING

RUNNING

SWIMMING

BIKING

ROWING

CHOOSE A DURATION:

*Try to do more than your last workout

15 min

25 min

30 min

45 min

1 hour

OR

CHOOSE A DURATION:

*Try to do more than your last workout

1/4 mile

1/2 mile

1 mile

2 miles

3 miles