Welcome to

DAY 16


Exercise Focus: Body Basics & Functional Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Setting Goals

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


Considerations of Functional training

In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner. So, welcome to week 3, when we begin our functional training. We will be learning the purpose of compound movements and the proper form and application of the,. 

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


Setting Goals

“What’s in a Goal?”

It likely comes as no surprise that when we intentionally set goals that motivate us, we are more likely to act in accordance with those goals and are even more likely to achieve them. BUT, not all goals are created equal! Did you know even the way a goal is phrased can influence your likelihood to achieve it? A high-quality goal is one that aligns with our values and motivators and inspires us even when the going gets tough. Over the next few days, you will embark upon a journey of self-compassion and reflection to help you weave together a "Soulfit Purpose Statement" that will serve as your guiding truth as you continue this journey, and today's overview on high-quality goals serves as the first step!

Key Ingredients of a High-Quality Goal:

The goal is MEANINGFUL - it aligns with your values and is inspiring and motivating to you. The key emphasis here is that a goal should be about what YOU want - not what your mother/neighbor/friend/etc. wants. This one is often very tricky as it's hard to shut out other's opinions and wants in order to distill down to our truth. Practicing self-compassion and reflection are helpful to gain insight into our own hearts and minds. 

The goal is POSITIVE, rather than negative

Often, when it comes to our health, we often focus on behaviors we want to stop or avoid (e.g., eating late-night snacks or junk food). While it seems like a disciplinary-style goal would be more motivational, research shows that not only are we more motivated by a goal that we find uplifting, but also that it can benefit our overall well-being, sense of autonomy, self-esteem, and life satisfaction. Challenge yourself to reframe any avoidance goals in your health journey - perhaps instead of aiming to "stop eating junk food", you prioritize "eating my favorite fruits and vegetables."

The goal is SMART - it is Specific, Measurable, Attainable, Relevant, and Timely.

We all have those lofty, "hopin'-and-wishin' "goals" that we put out to the universe that never really come to fruition - likely because they break one of the SMART criteria! That dream of early retirement with ample funds to put towards your extravagant hobby of choice? While hope is a great initial motivator, your actions need guidelines in order to progress towards a goal - that's where the SMART criteria comes in.

  • S(pecific): The more specific a goal, the better - you want to have clear insight into exactly what you're aiming for.

  • M(easurable): Can you track progress and identify when you have achieved your goal? Although we often measure weight loss progress in "pounds lost", I challenge you to also consider tracking progress as number of active minutes each week, adherence to workouts, and even your subjective well-being.

  • A(ttainable): Is your goal realistic? Research shows that it's best to identify a goal that is challenging, but not impossible to achieve. Especially when it comes to health-related goals, keep in mind that we're looking to shape a lifestyle with the habits created during SoulFit.

  • R(elevant): Does your goal align your goal with the direction you want your health & life to take?

  • T(imely): Have a clear finish line (the 91st day of this program can suffice as your first timeline!).

Now that we've reviewed some key characteristics of high-quality goals, we'll revisit this in the upcoming days as we begin to craft your own goal, customized to you!