©2019 by SoulFit LLC

Welcome to

DAY 38


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Character Strengths Survey

*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


character strengths survey

We all have strengths that are innate within us that what make you, YOU! 


Researchers at the VIA Institution have identified 24 strengths that influence the way each of us thinks, feels, and behaves. These strengths are valued world-wide across cultures and include traits like creativity, bravery, curiosity, and zest. Long before today, you were likely already using your strengths in the various realms of your life and today, you'll learn which strengths come to you most naturally as well as those that may require a little more effort to cultivate!

Today, you will take the VIA Character Strengths Assessment (go to: http://www.viacharacter.org) and complete the free assessment - it takes approximately 10 minutes. Once you complete the survey, write the first, second, and third strengths from your VIA Character Survey in the bubbles below. These are your top strengths! Top strengths are like superpowers - they're inherent to us and using them feels natural and energizing. Using our strengths can boost well-being and by creatively identifying ways to play to your strengths in pursuit of your goals, you're more likely to cross the finish line.

Reflection: Although we will discuss your character strengths in the days to come, were you surprised that the top strengths above are ranked as your top 3 strengths? How do you feel when you're able to use these strengths?