Exercise Focus: Body Basics & Functional Training
Nutrition Focus: Calorie Deficit
Happiness Focus: Planning for Plan B
*Download your exercise list, nutrition log, & happiness workbook for today above.
Hips, knees & ankles
We have spent time over the last two weeks performing the squat and deadlift, including a few other lower body exercises. How have you felt doing them? When performing your squat, are you able to get your legs parallel to the ground? If not, then it's time to discuss some mobility - particularly that of your hips, knees and ankles. First of all, let us stress this to you, knee flexibility is not something we want. Your knee should be healthy and mobile but not flexible. The squat includes a simultaneous bend of your hips and knees with movement involved in your ankles. Any stiffness in these three joints will result in poor form. In addition, good mobility in one joint but stiffness in another will result in poor form and long term pain. For example, while performing the squat with poor ankle mobility, stiff knees and good hip mobility, you may find yourself bending more at the hip, dropping your chest to the floor while bending very little at the knee and ankle. This will result in unwanted stress on the lower back. So in addition to the exercises you have today, we ask that you watch the additional video on joint mobility - it will be valuable for future fitness.
Your Exercises For Today
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
Planning for plan b
Ever hear the saying “hope for the best, plan for the worst”? No journey is without its twists and turns, ups and downs. Yet while we often brace ourselves in anticipation of the worst, we rarely create a plan to deal with life’s curveballs. After all, how can we possibly plan for something that hasn’t happened?
While we’ll learn about mindset shifting later in the program, today you’re going to do exactly what we’ve just deemed impossible by delving into your own treasure trove of past experiences.
Take a few moments to think about the diet and exercise regimens you’ve done in the past, from formal programs led by professionals to self-prescribed New Year’s Resolutions. Are there any common obstacles that have inhibited your progress or success? Perhaps you couldn’t find time, or the workout was boring. Maybe the diet was too restrictive, and you were always hungry. In the table below, list out the obstacles that come to mind during your reflection. Then, in the column to the right, identify an action plan detailing what you will do to overcome each obstacle.
*For now, leave the third column “Strength to Deploy” blank (we’ll be coming back to it after a future exercise!)