Welcome to

DAY 31


Exercise Focus: Cardiorespiratory Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


Heart rate zones for purpose

Yesterday we talked, generally, about your heart rate and using it as a proxy for identifying your fitness level. Today, we are going to share with you what different heart rate zones mean while you are exercising and how to use them to your advantage. 


  • 90-100% MHR​​

    • For fit athletes in very brief durations, develop fast-twitch muscle fibers to boost sprint speed.​


  • 80-90% MHR

    • Increase anaerobic threshold and max capacity for shorter efforts.​


  • 70-80% MHR

    • Improve aerobic fitness and strength training.​


  • 60-70% MHR

    • Build basic endurance, fat burning, sustainable for long periods of exercise.​

Very Light

  • 50-60% MHR

    • Warm up, cool down & active recovery.​


  • <50% MHR

    • No meaningful strain on the body.​

For your purposes, we will be focusing mostly on the moderate and below target heart rate zones. As you see above, the moderate heart rate zone is what we are aiming for when we focus on strength and conditioning exercise. The light heart rate zone is technically the zone in which we burn fat most efficiently however, it is worth noting that when we do circuit training and high intensity interval training, our heart rate should be higher than the moderate zone, though we burn a high amount of overall calories and fat when performing these exercises. Pay attention to your maximum heart rate and where you fall on the spectrum above while performing your workouts. 

Your Exercises For Today


The severity of obesity

Body mass index, or BMI, is a common tool for assessing an individuals health. It is defined as a person's weight in kilograms divided by the square of height in meters and can be an indictor of high body fatness. Here are the weight classifications based on BMI:

  • Underweight (<18.5)

  • Normal weight (18.5-25)

  • Overweight (25-30)

  • Obese (>30)

Here at SoulFit part of our goal is to instill lasting and meaningful behavior change that help you lead a happier and healthier lifestyle. We are not trying to use scare tactics to influence your behavior change but it is very important to recognize some of the very real risks involved with being overweight or obese. Unfortunately, carrying too much fat and weight can lead to increased risk of: high blood pressure, high LDL, low HDL cholesterol, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and low quality of life. Fortunately for you, by starting this program and taking charge of your health, your progress will help reduce the risks listed above. So, don't be afraid but it is important to make yourself aware of what is possible if you don't commit to changing your lifestyle right now. Head up and heart strong, keep up the brilliantly beautiful hard work!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Life is short, live it. Love is rare,

grab it. Anger is bad, dump it.

Fear is awful, face it. Memories

are sweet. Cherish them…”

— Unknown








*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