©2019 by SoulFit LLC

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

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


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.