©2019 by SoulFit LLC

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

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


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