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Exercise Focus: Proprioception

Nutrition Focus: Calorie Maintenance

Happiness Focus: Reflection on Your Happiness Assessment

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


Starting to connect our mind to our body

One week down, only 12 more to go!! How are you feeling so far? Good, great and excited are all acceptable answers. As we said before, proprioception is the sense of self-movement and body position - in fact, it's referred to as the sixth sense. So far, while you have been performing your exercises, what were you focusing your mind on? Was it you breath? Or maybe it was the stresses of today or that beach vacation in a couple of weeks. What you may not know is the impact our thoughts have on our body during exercise. It may seem like an abstract concept, but by thinking about muscle or muscles we are stressing while we move them can influence the benefit of each movement. Each of our muscles is connected to our nervous system by a neuromuscular junction, a chemical synapse that is responsible for muscle movement and feedback. In addition, when we think about the muscle involved in an exercise or movement, we can better isolate the muscle we mean to focus on. So this week, we challenge you to focus your mind on each muscle you are moving while exercising.

Your Exercises For Today


Food Corner

As we continue to turn our focus towards being mindful of our maintenance calories, we'd like to start thinking more about the quality of our food. As you have seen in previous days, we have mentioned nutrient dense foods. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean proteins and healthy fats - essentially the healthy foods we want in our life. They're also the foods with the most bang-for-your-buck when we're talking about calorie control. These types of foods include fruits and vegetables, seeds, nuts, whole grains, lean proteins, fish, eggs, and low-fat or fat-free dairy products. As we know with change, it does not happen overnight so please don't be overwhelmed with the notion that you must make the transition to these foods and only these foods today. If you're sitting down enjoying a piece of pizza while you read this, keep on eating. It's still our first week and right now we are focused on awareness and educating ourselves. What we will challenge you to do is further pay attention to what you are currently eating each day - do those foods and meals fit the nutrient-dense category listed above? If they do not, try to incorporate one or two nutrient-dense options into your meal today or tomorrow. Good luck and Bon Appétit!

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


reflection on your happiness assessment

Self-awareness is key to thriving both physically and mentally. As you embark on your SoulFit journey, we’ll use a variety of prompts for reflection and journaling to check in. This allows you to tap into your truest self and practice listening in to yourself with the curiosity and compassion necessary for living the best life possible. Today, we’ll reflect on the Happiness Assessment – your Positive Emotion Score, Negative Emotion Score, and Overall Positive-to-Negative Emotion Score.

Mark where you fell on the below 3 Scales based on your scores:

  • What is your initial reaction to each of the three scores? Do they align with what you would have expected or were you surprised?

  • Think about the positive and negative emotions that were measured in the survey and the events that led to those feelings. What were you doing when you experienced positive emotions like happiness, or joy? What events occurred that caused you to experience negative emotions, like sadness or anger? Is there anything you can do to boost your ratio of positive to negative?

  • At the end of our Happy Brain, Healthy Body program, we’ll retake this assessment so that you can objectively measure shifts in your well-being. What wishes do you have for future self based on your current scores?

Low Positive Emotion

High Positive Emotion

Positive Emotion Score







Low Negative Emotion

High Negative Emotion

Negative Emotion Score







High Negative Emotion

High Positive Emotion


Emotion Score