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PRECONCEPTION

WEEK 6

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WEEKLY OVERVIEW

Day 1: 

Day 2:

Day 3:

Active Recovery (OFF)

Day 4:

Day 5:

Day 6:

Day 7:

Active Recovery (OFF)

A Note on Safety

Exercising before, during and after pregnancy can be a safe and effective way to manage your health. However, it is important to get medical clearance from your doctor prior to engaging in physical activity. First and foremost, listen to your body at all times - if you feel light-headed at any time, stop the activity and rest.

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THIS WEEK'S

SoulFit Scoop

NUTRITION THIS WEEK

Hydrate

Prenatal Vitamin

Optimal Sleep

01

30 min.

02

Strength Workout

30 min.

03

Today is an active rest day. No, that doesn't mean staying on the couch all day. But don't plan on a full workout. Try to get outside and enjoy nature, take the dog for a walk, complete that chore around the house. As they say, "a body in motion stays in motion." Today is also a good time to sit and stretch for 15 minutes, maybe do a little yoga. But pick something fun!

Active Recovery

04

Strength Workout

30 min.

05

Strength Workout

30 min.

06

Strength Workout

30 min.

07

Today is an active rest day. No, that doesn't mean staying on the couch all day. But don't plan on a full workout. Try to get outside and enjoy nature, take the dog for a walk, complete that chore around the house. As they say, "a body in motion stays in motion." Today is also a good time to sit and stretch for 15 minutes, maybe do a little yoga. But pick something fun!

Active Recovery

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LEARN 

& BE

HAPPY

A PERSONAL LETTER FROM YOUR COACH & WELCOME

Hello and welcome to SoulFit, the last place you’ll ever have to look for sustainable weight loss results, general health tips, and extensive guides towards lasting happiness. We are so incredibly excited that you have joined our community and on a personal note, we are touched that you have taken this first step of self-love to change your health and your life for the better.

We all know that weight loss can be a confusing, daunting and down-right scary journey. We invite you to take a pause right now and remove those negative thoughts from your mind. Clear your head and your heart and make space for excitement, joy, adventure, love and smiles. We have designed this program just for you, and we promise that if you continue to exercise the same courage you have today every day, you will be the healthiest and happiest version of yourself in just 3 months. 

This program is designed for you to regain control of your health and wellness. When we say our program is a journey, we mean that in the most literal way possible. You are about to embark on a 3-month trek through your mind and body, learning how to develop healthy habits and keep them alive long after your 91 days are up. You will progress through various stages of exercise, practicing stability and balance before moving into body basics and functional training, strength and conditioning, muscular endurance and fat loss training. You will have several active recovery (rest) days sprinkled throughout – take advantage of these but do so in a fun, active manner. This journey will take you through the peaks and valleys of energy (calorie) consumption as you bio-hack your biology and develop your healthy relationship with food. But the most valuable part of your journey will be how you embrace behavior change. We have developed a cutting-edge, psychology-backed behavior modification program that will help you identify healthy habits, install them in your life, and learn how to sustain them for a lifetime. Here are the 7 pillars of your journey:


1.    Understanding what a healthy YOU feels & looks like
2.   Recognizing your unique metabolic needs
3.   Drawing attention to your current health (and unhealthy) habits
4.   Learning the healthy nutrition spectrum
5.   Developing skills for maintaining healthy habits
6.   Aligning healthy habits with your unique lifestyle
7.   Practicing patience, self-compassion, forgiveness & resilience

In addition to all of the fun we’ve already covered, you are going to learn what makes you happy. We have implemented something of a paradigm shift with our company – rather than embracing the belief that being healthy makes you happy, we believe that being happy makes you healthy…and keeps you healthy. Research shows that happiness leads to better health and is key to sustainable weight loss. In this program, you will find daily inspiration and positive psychology infused exercises that will help you become happier, craft your purpose, strengthen your mindset and relationships, and cultivate traits like optimism, gratitude, and resilience. In the coming days you will have your first reflection prompt, but today we’ll simply start by expressing gratitude for this moment.

Instructions: Take a pause and a few deep, slow breaths. As your mind settles, take a moment to express gratitude for all of the events - both large and small - that led you to this exact moment. Take another deep breath and channel that gratitude inward, to yourself - your courage, perseverance, and commitment to living a life of "wholeness" in body and mind that allowed you to be in this exact moment.

As you begin this journey with us, one helpful reminder: You are exactly where you are supposed to be. And you are not alone - your Soulfit community is here with you every step of the way as we achieve this goal together. Now is the time. We are committed not only to your success but also to your enjoyment throughout the duration of this program. If you have any questions, concerns, comments or simply in the need of some additional motivation, do not hesitate to reach out and our health coach or happiness coach will get back to you as soon as possible. You are so worthy of a life of health and happiness, so let’s get livin’. Good luck and we love you!

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WOW. YOU'RE KILLIN' IT!