Welcome to 

 day 03 

 Exercise Focus: Proprioception

 Nutrition Focus: Calorie Maintenance


 Happiness Focus: Inspire

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


an introduction to body basics

There are 7 functional movement patterns we as humans perform. Those are: push, pull, squat, lunge, hinge, rotate, and gait. We will get into more detail about each one of these at the beginning of week 3 but for now let's go over each one briefly. Push, also sometimes a press, focuses on our extension muscles, so our triceps, pectorals, and quads. Pull focuses typically on the opposing muscles that we just listed or the antagonist muscle, so the biceps, muscles of the back, and hamstrings. To ensure symmetry and avoid muscle imbalance, we typically stress both muscles, the agonist (triceps) and antagonist (biceps) in similar fashion. Squat is a compound movement, meaning it recruits multiple muscle groups, from the back and shoulders, to the core and leg muscles. Lunge, another compound movement, stresses the leg muscles with a particular focus on the glutes (butt muscles). Hinge, or bending at the waist, much like when we bend over to pick something off of the ground, focuses on our core and lower body mobility and strength. Rotation about the core forces core engagement and stresses our obliques, the muscles that flank our abs and are responsible for rotation. And gait, or the way in which we walk which requires efficient mechanics. These are our movement patterns - that is to say every way we move our body each day falls under at least one of these categories. Ensuring that our body is prepared for these movements through stability and balance training will translate to effective strength training for these movement patterns. 

Key takeaway:

  • Proprioception is essentially a fancy way of saying how we move

  • The big focus today and for the next two weeks is balance & stability

  • Take it slow, engage your core, feel your stabilizers fire up

nutrition & general health.

reflecting on day 1

Here we are, three days in - how are you feeling? By now you should be starting to recognize some of your eating patterns and habits, be it healthy or unhealthy. Here's something you may or may not have been paying as much attention to - your hydration levels. To the right you see 8 water bottles; that is because we recommend (as does science) that you attempt to consume at least 8, 8oz of water each and every day. We cannot stress to you enough the importance of proper hydration. Our body is predominantly made up of water, so what better way to fuel yourself? Not only is water a great means to manage your appetite, it plays a critical role in everyday function and muscle performance and recovery. So in addition to further paying attention to your eating over the next few days, we would like you to start paying attention to your fluid intake (try to substitute some of your other drink options with water throughout the day). Cheers!

Key takeaway:

  • Each day you will see your Key Takeaways - little bits of helpful info

  • Today, just pat yourself on the back for deciding to make this change

  • Try recording your food emotions, you may surprise yourself

Today's Challenge

Drink 8, 8 oz of water

 fill out your food log

 Take your multivitamin

 log your sleep hours




Think less about losing weight

and more about gaining health.

More strength More options. Less

stress. The way in which we

perceive our goals can flip an

attitude from, “I don’t want to” to

“I can’t wait to start”.

— SoulFit Team

workout videos.