©2019 by SoulFit LLC

Welcome to

DAY 17


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


Fat loss & functional training

Though our overall goal is holistic and functional health, we recognize that a major goal of yours is sustainable fat/weight loss. You may have been spending time each morning weighing in on the scale; and maybe you haven't noticed much change. We also recognize this can be a frustrating event for you but please do not worry yet. We are working up to that. A doctor must go to college before medical school and residency before their fellowship, and fellowship before they're out in the world helping others and making money. At each stage of their training, they are learning and better preparing themselves for the next step and the final outcome. That's what we're doing here: preparing you. We have progressed through our proprioception training, which was necessary for our functional training. Our functional training will prepare use for our strength training (which will boost and build a more efficient metabolism) and our strength training will prepare us for our muscular endurance training (and fat loss). This whole thing is a process, so next time instead of stepping on the scale to assess your progress, checkin with your happiness and functionality (general physical preparedness) and see how you're doing - that will be the real judgement of how far you've come and how far you're going. 

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



“It does not matter

how slowly you go,

as long as you do not stop.”

— Confucius