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


No official workout for today, but as you know, a body in motion stays in motion. So try your best not to look at this day as an opportunity to spend an extra hour on the couch. Rather, find something fun to do, get outside or get a deep tissue massage. Maybe get some friends together at the park or extend your play time with the dog today.


Your body requires time to repair itself following a bout of exercise. Not only is rest an award, it’s a requirement for peak performance and progress.


Strength and cardiovascular training stresses your muscles, which will tighten and make subsequent exercise more difficult if they are stretched out. Take 20 minutes today to stretch out your muscles.


Today is not meant to be spent on the couch or in bed –a fully

sedentary day would be counter-productive. Take time today to connect with your body and recognize the progress it’s made. Treat your body with love and care and it will care and love you back.


Food Corner

Today's topic: Vitamin B1 (Thiamin)

General Takeaway: Helps convert nutrients into energy.

RDA: 1.1 - 1.2 mg

Food Sources:

  • Whole grains

  • Meats

  • Fish

Although it is essential for all known forms of life for energy production and DNA synthesis, only bacteria, plants, and fungi are capable of synthesizing thiamin. Thiamin is required for the synthesis of all nucleotides and is therefore required for production of ATP, ribose, and NAD, as well as DNA; which again, is pretty much just a fancy way of saying it is required for making the energy we use every day. 

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.