Welcome to

DAY 10

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Your Future Self

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

exercise.

Embracing your active recovery

This is your second active recovery day of your program so far - did you take advantage of it last week? Last week we discussed more of what active recovery is and why it's important - today, let's talk about the how. It is important to keep your body in motion on our rest days but there are some movements that can be better than others. So far we have focused mostly on full body workouts, with little specific attention on one muscle group. However, you may be feeling more fatigue and soreness in one area of your body than another. For example, if your legs feel sore and tight, your active recovery could be best spent stretching and walking, being sure to keep your legs warm and to relax your fascia. If you have a baseball or lacrosse ball, try using it do dig deeper into your muscles by laying on it and pressing your weight upon it slightly. Our fascia can become quite tight after extreme exercise; this technique can really loosen up your muscles. 

Your Exercises For Today

ACTIVE RECOVERY

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.

Rest.

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.

Stretch.

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.

Recover.

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.

nutrition.

Food Corner

We have covered a few topics so far but the fun is just getting started! Before we jump into today's topic, check in with yourself - how is your eating going? Have you managed to transition to your calorie maintenance yet? If so, great job! If not, that's okay, let's give it a try today. Have you ever head of macronutrients? Maybe you've heard of people counting their macros to better manage their intake. Macronutrients are comprised of proteins, fats and carbohydrates - they make up the majority of food stuff in our meals. But there's time to talk about each one of those in more detail in the days to come. What you may not be familiar with are micronutrients and vitamins. Often overlooked, these are critical parts of everyones diet. Think of macronutrients as our fuel source and micronutrients as the workforce. There are numerous biological mechanisms that require these vitamins and micronutrients to function properly. We will touch on each one of them in more detail in the days, weeks and months to come but for now let's just say this - find a multivitamin and take it! (Almost half of our required vitamins are fat-soluble as opposed to water-soluble, which means they require fat to be digested. So before you take your multivitamin, be sure to have a little dietary fat in your belly!)

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

Your Future Self

Today, you will look beyond Day 1 and envision yourself at the finish line of your SoulFit program. This exercise will help you identify your most meaningful aspirations and begin your practice of thinking positively and optimistically about them.

Take ten minutes to imagine what your life will be like in 90 days, imagining that every day has gone as well as it possibly could. Think of this as the realization of your dreams.

Then, ask yourself the following questions and jot down your responses in your workbook:

1) How do I feel physically and mentally, having accomplished my weight loss goals?

2) What am I most proud of having accomplished in this weight loss journey, and

3) What are the best parts about having succeeded losing weight?