Exercise Focus: Body Basics & Functional Training
Nutrition Focus: Calorie Deficit
Happiness Focus: Inspire
*Download your exercise list, nutrition log, & happiness workbook for today above.
Where are your feet?
Interesting topic to be focusing on today - our feet. No, we are not giving you a whole day of exercises that will build the muscles in your feet. Lol, imagine if we built muscles in our feet with way Popeye built his forearms? Just a funny image. But seriously, your feet are incredibly important when it comes to any exercise, especially when we are standing and working on our lower body. We have discussed the squat and the lunge in previous modules and discussed how far apart we should be positioning our feet. With our feet being our first point of contact with the ground and being the support scaffold for the rest of our body, it is important to recognize where our weight is positioned. For some of us, we shift our weight to our toes when we squat down; for others, the weight is shifted towards our heels. Unfortunately, both of these are incorrect. Anytime we are performing one of these exercises from a standing position, we want our weight centered about our foot, with an equal distribution on our heel and toes. Gripping our feet to the ground; actually think about your foot grasping the floor - this is our most stable footing. With this stable foundation, we don't have to compromise the symmetry of the movement and can keep our whole body in alignment. For instance, when we squat and shift our weight to our toes, our whole body will rock forward, forcing our back to compensate for the imbalance. This can be damaging to your back and over time, you will reinforce the wrong movement pattern. A lot of this can be fixed with ankle mobility exercises, which you can find in our video section. Tomorrow, we will talk more about some critical lower body mobility practices.
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
“We can do anything we want to
do if we stick to it long enough.”
— Helen Keller