©2019 by SoulFit LLC

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

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

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.