Welcome to

DAY 14


Exercise Focus: Proprioception

Nutrition Focus: Calorie Maintenance

Happiness Focus: Positive Pulse Check

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


Take a moment to love it

You are truly amazing - stunning and incredible. Most days we want to educate you and help guide you along this path to learning more about your body. One incredibly underrated organ is our brain. Its unique ability to process information and emotions and dictate how we respond and feel. Well today we would like to take a moment to give you a not-so-gentle reminder of how incredible you are for taking this step to change your life for the better. It is easy to fall prey to our complacency, laziness or fear and say "no, not ready to make a change or take charge today". And truth be told, that is totally normal and okay! But you are here, making those changes and taking a stance for your own health. And that deserves a pat on the back and a self hug and virtual high five from the SoulFit team! We want you to sit in this moment and think about how far you've come already. You have now logged 14 days of exercise and mindful eating and you are well on your way to living your dream life with health intention. We love you, so you should love it!

Your Exercises For Today


Food Corner

And last but certainly not least, fat - dietary fat that is. Fat is the third and final macronutrient we will be covering. Have you heard about the ketogenic (or keto) diet? It's all about shifting your intake to fat-heavy and avoiding carbohydrates. Fats are an essential part of our diet and they are necessary for energy, to absorb nutrients and vitamins (fat-soluble vitamins), and to protect our heart and brain. Not all fats are the same, however. Saturated fats and trans fats are known to be detrimental to our health and we advise you do your best to avoid them. Monounsaturated and polyunsaturated fats are what we call healthy fats and they are responsible for those mechanisms we listed above. You can find them in avocados, nuts, seeds, fish, olives, and tofu to name a few. As with the other two macronutrients we previously discussed, we will get into more detail on fats at a later date. As we wrap up week 2 we hope you managed to try out your calorie maintenance. If our general goal is weight loss, we will inevitably have to cut back on our dietary intake at some point to see some weight changes. In fact, the next two weeks are going to be our first test phase of calorie reduction. But do not worry, we are going to take this one step at a time and we will teach you some tips and tricks and stay motivated and on track while managing your intake. Now is a good time to look back at your reduced calorie number and start comparing it to your current caloric intake.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


Positive pulse check

Phew! Welcome to your first Positive Pulse Check. These Positive Pulse Checks provide opportunities for introspection throughout your SoulFit journey. We’ll have Positive Pulse Checks every few days so that you can reflect upon what you’ve learned before moving on to new topics and skillsets. This week, you exercised self-awareness through reflection and assessment and self-compassion through granting yourself permission to be human.

We’ll continue to practice this skillset as we move forward in our SoulFit journey, leveraging it in the upcoming days as we identify our motivational “why” and draft your health goals. These activities will provide a strong foundation as we forge ahead over the upcoming months. We’ll focus on crafting your personal SoulFit purpose statement, create effective Plan Bs to enact when you encounter an obstacle, and start to infuse your environment with some SoulFit motivational magic.

We’ll have Positive Pulse Checks every few days to reflect on where we’ve been and to simply check in with yourself. The space below should be treated as a blank canvas – you’re welcome to write or doodle, anything you feel will help capture the essence of these first couple of days. We’ve included an optional prompt below, but feel free to use the space however you wish.

Optional Prompt: You have officially finished your first few days of SoulFit! How are you feeling? What thoughts are floating through your mind? Are there any surprises you’ve had as you reflected upon your “why” or that appeared when writing the letter to your future self?