©2019 by SoulFit LLC

Welcome to

DAY 19

Workbook

Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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

exercise.

the turkish get up

The Turkish get-up is one of the most functional exercises you can do. The move takes you from lying on the floor to standing upright, all while holding a kettlebell (or any other light-weighted object) above your head. The full-body exercise is great for improving coordination and shoulder stability so that you can lift heavy things and avoid injuring the vulnerable shoulder joint. It also trains the simple (but necessary) skill of getting off the floor. A Turkish get-up is a compound movement that’s made up of multiple smaller movements, so it can seem like an advanced move at first glance. And it kind of is, in terms of remembering the steps and nailing the muscle memory and coordination. You will not master this exercise the first time you do it, and that's okay! If you need to, try performing parts of the exercise in isolation before putting it all together.

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.

inspire

“Never give up on something that

you can’t go a day without

thinking about.”

— Winston Churchill