Welcome to

DAY 37


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Runners Knee as a quick case study

Patellofemoral pain syndrome, also known as runner's knee, is a painful sensation around the knee as a result of increased load on the knee while in the flexed position. This is not only found in runners, nor is it always an occurrence in runners, it's just called runner's knee because it is often seen in runners. This is typically a mechanics problem rather than a ligament or muscle issue. Weak hips and inner quads or tight hamstrings can be the culprit here. So as a quick note, if you are experiencing some pain and discomfort around your knees as a result of last week and this weeks physical activity, try stretching out your legs and plan on adding some additional exercises to strengthen your inner quads and hips. But SoulFit if not a physical therapy program and runner's knee is not really what we want to touch on today. Pain and discomfort. Learning how to listen to your body will be a powerful tool in your arsenal going forward. Discomfort is common during exercise and expected when we make progress - that goes for all kinds of exercise. Pain is different and is an undesirable outcome while exercising. IF you are experiencing any kind of pain during or after an exercise, please stop. We are trying to stress the body, not break it, to impose a physiological change. Much like runner's knee, when you experience some form or another of pain it is important to stop the activity, rest and recover and if need be, contact your health professional. Always listen to your body, no your limits and respect them. 

Your Exercises For Today


Vitamin D

Today's topic: Vitamin D 

General Takeaway: Promotes proper immune function and assists in calcium absorption and bone growth. 

RDA: 600 - 800 IU 

Food Sources:

  • Sunlight

  • Fish Oil

  • Milk

Remember when you were younger and your folks would say, "drink your milk, you need strong bones"? Well they weren't wrong! Vitamin D is essential for regulating bone turnover, allowing for calcium to be absorbed by the body and influence bone growth and health. Luckily for us, we don't have to always eat our Vitamin D, we just need to step outside in the sun for a while!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“With the new day comes new

strength and new thoughts.”

— Eleanor Roosevelt








*Try to do more than your last workout

15 min

25 min

30 min

45 min

1 hour



*Try to do more than your last workout

1/4 mile

1/2 mile

1 mile

2 miles

3 miles