A Personal Letter From Your Coach
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
A PERSONAL LETTER FROM YOUR COACH
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!
USE YOUR JOURNAL TO REFLECT
Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.
DRINK 8, 8 OZ OF WATER TODAY
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Eating even one meal that contains capsaicin—the compound that gives hot sauce and chile peppers their heat—not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone.
By definition, it is the perception or awareness of the position and movement of our body. It conceptually describes how our nervous system and muscles work in sync to manage motion. These exercises will begin with stability and balance focuses, that will promote neuromuscular communication and will stress your stabilizers, muscles, ligaments and tendons. This allows us to build a foundation for the types of training we will encounter in the weeks and months to come.
QUADS | HAMSTRINGS | CALVES | ABS | OBLIQUES | SHOULDERS
5 MIN WARM-UP
PICK 5 DIFFERENT EXERCISES
5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS
HIGH KNEE MARCH
ARM & HIP ROTATIONS
UP & OUTS
Today is a traditional workout. Perform one exercise at a time and complete all sets before moving onto the next exercise. Be sure to get adequate rest between sets. Pace yourself and take additional time if you need it. Prioritize good form over completing all reps and sets.
Single Leg Stance
Side Plank with Leg Lift
THIS WEEK'S FEATURED MEAL
Lemon Chicken and Asparagus Stir-Fry
Click the link below for the recipe and instructions.