Welcome to

DAY 26

Workbook

Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Crafting Your SoulFit Purpose Statement

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

exercise.

The Pull Up

Learning this move is a challenge worth undertaking, no matter your fitness goals. It's one of the fundamental building block exercises in the gym. This is an exercise you can do anywhere, from your gym's pullup bar to city construction scaffolding, to the sturdy tree branch in your backyard. It's also a move that focuses in on a part of your body that you want to train aggressively: Your back. Strong back muscles help protect your shoulders from injury, and they help position your body to get more out of other exercises (everything from bench presses to biceps curls), too. Thing is, pullups aren't easy to learn, for a variety of reasons. First, there's shoulder mobility, an area that's a struggle for many people. Second? You're lifting a large percentage of your bodyweight, and that's simply not easy. We recognize that you most likely are not able to perform this exercise just yet, and that's okay! Believe it or not, most of us cannot, and for many that can, they aren't doing them properly. We have introduced the exercise so that you may look to your future by focusing on the fundamentals of the movement now. If you can perform the pull up right now, please do so! If not, we ask that you start by focusing on the following exercises in place of it: dumbbell holds, timed hangs (with active shoulder engagement), scapula ups - we currently do not have any videos of these movements but they will be coming shortly (google them and give them a try).

Your Exercises For Today

nutrition.

Food Corner

Today's topic: Vitamin B9 (Folate)

General Takeaway: Important for paper cell division.

RDA: 400 mg

Food Sources:

  • Beef

  • Liver

  • Black-eyed peas

  • Spinach

  • Asparagus

Now we KNOW you have heard of this one - folate, or the synthetic form, folic acid. Many of us are aware that folic acid is a prenatal vitamin required prior to and during the first trimester of pregnancy to reduce the risk of neural tube defects in neonates. That is why so many foods have been fortified with folic acid for expecting mothers. In addition to its aid in healthy gestational growth, folate plays an incredible important role as a one carbon donor. Again, we won't get into all of the molecular details surrounding folate but it is worth noting that it primarily is responsible for nucleotide synthesis, the building blocks of DNA. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

crafting your soulfit purpose statement

A SoulFit Purpose Statement summarizes your vision and your motivators for embarking on this journey as well as capturing your how - how you'll achieve your goals. Purpose statements are most often used in organizational contexts to provide insight around what the company stands for. It provides meaning to the employees of the company and inspires the future direction of their work. We're adapting this concept to you to give you a foundation that can serve as a reminder of what you stand for, where you derive your meaning, and what most inspires you.

Think of the SoulFit Purpose Statement as a bold affirmation for your journey.

Today, we'll begin to stitch together the first pieces of your SoulFit Purpose Statement that will help to guide and propel you throughout the next few months, your vision and motivators. Over the next few days, you'll continue to build it out to incorporate your strength statement and vow for compassion.

Instructions: Fill in the spaces in your workbook with your goal statement and most resonating 'whys' from the previous days. Then, spend some time simply holding this goal close. Imagine yourself on Day 92 after this program ends and you’ve achieved your goal – how do you feel?

Example Goal-Statement: In 91 Days, I will be happier and healthier in my body and will have proudly adhered to my fitness regimen.

Example Why Statement: I seek this goal to be the best person I can be for myself and those around me.