Welcome to

DAY 24


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Positive Pulse Check

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


Muscle workout programming

In case you have not noticed yet, there is a method to the madness when it comes to prescribing an exercise program. That is to say, we have a specific goal and focus for each day of our program, as do many strength trainers. For instance, today we are focused primarily on our lower body, performing variations of lunges and squats for the purpose of building strength in our legs and core. Yesterday we did variations of push and pull exercises, simultaneously activating our agonist and antagonist muscle groups. Our body requires a certain level of stress to illicit a response and to build strength. Pay attention to these models and patterns; each day is focused on learning and enforcing our fundamental movements while building strength and endurance. 

Your Exercises For Today


Food Corner

Today's topic: Vitamin B7 (Biotin)

General Takeaway: Plays a role in metabolism of fatty acids, amino acids and glucose.

RDA: 30 mcg

Food Sources:

  • Eggs

  • Almonds

  • Spinach

  • Sweet Potatoes

Biotin serves as an essential cofactor for five enzymes that transfer carbon dioxide to substrates that are crucial to intermediary metabolism. Do you currently take a biotin supplement for your hair? Maybe you shouldn't, or don't need to. There are several studies on biotin deficiency with patients illustrating hair loss however, there is insufficient data to suggest that biotin supplementation has any effect on hair growth and health when we are not biotin deficient (so for now, maybe just save your money). 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


positive pulse check

Phew! Welcome to your second Positive Pulse Check.

Over the past few days, you learned about crafting a high-quality goal to guide your SoulFit journey and delved into your “whys” that led you to being here, in this very moment. The purpose of these activities is to establish a clearer path forward that you find inspiring and true to who you are as a person. They also benefit you because they’re continually exercising your self-awareness muscle – the more safe space you create for yourself to actively listen to your wants and needs, the more successful you are going to be in health AND life.

You also explored a new strategy to cultivate gratitude in your life using the Three Good Things exercise – we’ll continue to practice this exercise frequently over the next three weeks to help you build an attitude of gratitude!

The future seems bright, doesn’t it? Over the next few days, we’ll continue this goal-setting path so that you have a strong springboard as we forge ahead. We’ll focus on crafting your SoulFit purpose statement, what happens when you encounter an obstacle on this journey and start to infuse your environment with a little bit of SoulFit magic.

As with all Positive Pulse Checks, the space in your workbook is for you to use as you wish. Feel free to digest and reflect the on goings of the past few days, or simply use the space to note what’s going on within you in this very moment.