Welcome to

DAY 20


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Identifying Your Why

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


Starting with a squat

The Squat is a lower body exercise. You can do the bodyweight version, without added resistance (also called Bodyweight Squat or Air Squat), or with weights such as a barbell (Front Squat and Back Squat are variations of the Barbell Squat). The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise. If you experience difficulties performing a proper squat – take your time to work on mobility and practice, practice… it will pay off. It may seem boring to focus on your weakness, but remember – weakness is where your biggest potential lies! This exercise and movement will be invaluable in your future workouts and in your general life, so dedicate as much time to perfecting it as you can.

Your Exercises For Today


Food Corner

Today's topic: Vitamin B3 (Niacin)

General Takeaway: Drives the production of energy from food. 

RDA: 14 - 16 mg

Food Sources:

  • Meat

  • Salmon

  • Leafy greens

  • Beans

Niacin is the essential dietary precursor for endogenous formation of nicotinamide adenine dinucleotide (NAD). Ultimately, NAD functions as either a cofactor in hundreds of oxidation-reduction (redox) reactions or as a substrate in enzyme-catalyzed reactions controlling DNA repair, transcriptional regulation, and other global genomic regulatory functions. NAD is involved in more reactions that any other known vitamin-derived molecule. Wow, was that a mouthful - but doesn't that last statement say something? Just as we said yesterday, we cannot underestimate the importance of our micronutrients. So as always, be sure to get your recommended daily allowance of Niacin. 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


identifying your why

All too often, we can live our lives charging full steam ahead without really knowing where we’re heading or why. Although we've begun to craft our goal for this SoulFit journey, the purpose of today’s exercise is to engage your curiosity and turn it inward, pausing and reflecting on the WHY you’re finding yourself here. Right now. In this very moment.

Today’s Question for Reflection: Why do you want to be happier and healthier?

Surely, there are several influential factors that led you to wanting to be happier and healthier. Who doesn’t want to live their life with the wholeness that we know is possible? Today’s exercise is to respect each of our “whys” and to identify the few that deeply resonate with our core selves. These will be the little reminders you pull out of your rainy-day fund when you’re feeling less than your best self to keep that spark strong in the days ahead both during your SoulFit journey and beyond.

We’ve provided common “whys” below – feel free to circle any that resonate and jot down any others that come to mind. Remember – this activity is for you to identify what motivates you most, free of any judgement. There is no right nor wrong answer, go with your gut!

  • To feel good in my own skin

  • To be able to play with my children

  • To live a long and fulfilling life

  • To prove to myself that I can achieve what I put my mind to

  • To live my best possible life

  • To be the best person I can be for myself and those around me