Welcome to

DAY 39

Workbook

Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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

exercise.

Keeping your hamstrings happy

The hamstrings are a collection of muscles and tendons on the backside of the upper leg and are responsible for the flexion of the knee (pulling the heel towards the buttocks) and works as an antagonist to the quadriceps in the front of the upper leg. Hamstrings can become very tight very quickly, especially when we are constantly engaging in physical activity. Furthermore, our hamstrings originate in the sitting bones, making them even mores susceptible to being tight with prolonged sitting. Like any muscle in our body, tightness can lead to performance issues and discomfort. So let's be sure to show our hamstrings some extra love today, and the days to follow, by incorporating additional stretches post-workout and before bed that focus on our hamstrings. As always, you can find a collection of stretches on your stretch page!

Your Exercises For Today

nutrition.

Vitamin k

Today's topic: Vitamin K

General Takeaway: Required for blood clotting and proper bone development

RDA: 90 - 120 mg

Food Sources:

  • Leafy greens

  • Soybeans

  • Pumpkin

Anytime you have had a minor cut, it's thanks to Vitamin K for the clotting that occurs. Vitamin K is responsible for the manufacturing of prothrombin, a protein that allows for blood clotting to occur. This is especially important because without clotting, our bodies would continue to bleed in the event of an injury. This process is also necessary for proper bone creation and metabolism. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“You are the only you that ever

was and ever will be. Don’t let the

world miss out on the greatness

that is YOU.”

— SoulFit Team

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