©2019 by SoulFit LLC

Welcome to

DAY 18


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Deficit

Happiness Focus: Drafting Your High Quality Goals

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


applying proprioception to function

So today is an active recovery day so be sure to continue moving your body as we have in the past. On a quick side note, you can technically continue training on your active recovery days, though we do not entirely recommend it. If you feel comfortable with designing an additional training day today, you may do so but try to cater your focus towards the muscle groups that were not adequately hit the last few days (and days to come). Now onto today's discussion - applying your proprioception training to your functional training. We spent the first two weeks learning how to balance and stabilize our bodies while they move through space. Recall what it felt like for every small muscle and ligament/tendon to fire up while balancing on one leg? While you perform the next two weeks of workouts, actively think about every individual small muscle in your body, not just he large ones. In addition, your balance training has taught you how to fully engage your core while performing an exercise - do not forget it!

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


Drafting your high quality goals

Now that we've learned the characteristics of a high-quality goal, we'll take the first step to drafting one to guide your SoulFit journey.

Your goal should answer the following question: What do I most desire to have achieved at the end of my SoulFit program?

Spend some time reflecting upon this question - if your mind feels overwhelmed, one suggestion is to reread the letter you wrote to yourself in the early days of this program to see what resonates most from your vision about the future. Try to summarize your goal in 1-3 sentences and don't forget to 1) make it meaningful, 2) adhere to the SMART criteria, and 3) be Positive!

A gentle reminder as you craft your goal: Your personal goal should represent what's most important to you. It is not subject to judgement from others, and it does not need to adhere to any sort of external standard. You have complete control over how you'd like to steer your ship!

Gut Check: A good way to get a gut-check on the quality of your goals is to answer the below questions - if the answers to the below are "yes", you have a high-quality goal!

  1. When you think your goal, does it make you feel uplifted? How about motivated? Would you still want to pursue this goal if no one would ever find out what you achieved?

  2. Does your goal say exactly what you wish to achieve and how you plan to track your progress (either quantitatively or qualitatively)?

  3. Is your goal something you can truly achieve within the span of 3 months?

  4. Is your goal focused on a positive outcome, rather than something you want to lose or avoid?

If you've answered 'no' to any of the above, return and review the characteristics of a high-quality goal related to that question.

  • If you answered 'no' to Question 1, review Trait #1 (that your goal is meaningful), Trait #2 (that your goal is positive, rather than negative), and the SMART criteria for making Relevant goals.

  • If you answered 'no' to Question 2, review the SMART criteria on making goals Specific and Measurable.

  • If you answered 'no' to Question 3, review the SMART criteria for how to make goals Attainable.

  • If you answered 'no' to Question 4, review Trait #2 to explore how to make your goal positive, rather than negative. With a some reframing, you’ll create a high-quality goal that can serve as a guiding light for your actions over the next three months.