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DAY 04

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Active Recovery

NUTRITION:

Calorie Maintenance

BE HAPPY:

Mid-Week Check

*Refer to your Exercise Log & Nutrition Log from your welcome packets.

BE HAPPY.

MID-WEEK CHECK

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

MAINTENANCE

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.

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

A recent study showed that if you eat with your nondominant hand you can reduce what you eat by 30% because it breaks up that automatic hand-to-mouth flow. If you have trouble slowing down, put your utensil in your other hand.

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Active Recovery

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

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5 MIN WARM-UP

PICK 5 DIFFERENT EXERCISES

5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS

PUSH PULLS

HIGH KNEE MARCH

ARM CIRCLES

DEEP SQUAT

ARM & HIP ROTATIONS

FLUID WARRIOR

TORSO ROTATIONS

UP & OUTS

BOXER SHUFFLE

JUMPING JACKS

TODAYS WORKOUT

WORKOUT VIDEO.

Active Recovery

THIS WEEK'S FEATURED MEAL

Lemon Chicken and Asparagus Stir-Fry

Click the link below for the recipe and instructions.

CALORIES:

454 kcal

PROTEIN:

66 g

CARBS:

5 g

FAT:

9 g

©2019 by SoulFit LLC