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DAY 91

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Muscular Endurance Training

NUTRITION:

Calorie Maintenance

BE HAPPY:

Recap

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

BE HAPPY.

RECAP

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

When you sit down to eat, just eat. The experience is so much more vivid, so much better. Enjoy the bite you’re eating, focus on it, and finish it before you take the next. You enjoy it so much more, and you have much greater control of portion sizes.

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Muscular Endurance Training

Everything we have done so far has been to prepare us for this stage of the program. These workouts will be all about boosting our metabolism, losing fat, and fortifying our muscles. High reps, lower weight, less rest and A LOT of body control. That’s the name of the game. Your workouts going forward will be the most challenging yet, forcing you to breath and sweat more so stay hydrated! With the new circuit and interval training you are about to begin, it is important that you pay attention to good form throughout. You will experience quicker fatigue with these exercises, which will influence you to compromise on your form. Do not allow yourself to do so. Getting our heart rate elevated and a good sweat going is very important, but as always the most important thing to focus on is avoiding injury. Keep good form and your core engaged (and pick a great playlist)!

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

ADVANCED

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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

How to Perform the Tabata Circuit:

This is a high intensity interval training routine that we will be using for this week of muscular endurance. Start by performing the activity for 45 seconds, followed by a 10 second rest period, and immediately jump
back to 45 seconds of exercise. Do all eight rounds of the exercise
before moving onto the next. Do one full Tabata exercise before
moving onto the next.

EXERCISE

ACTIVE

REST

ROUNDS

Lunges
Donkey Kicks
Bicycle Crunches
.
Ball Slams
Alternating Knee-to-Chest
Fire Hydrants

45 SEC
45 SEC
45 SEC
.
45 SEC
45 SEC
45 SEC

10 SEC
10 SEC
10 SEC
.
10 SEC
10 SEC
10 SEC

8
8
8
.
8
8
8

WORKOUT VIDEO.

Muscular Endurance Training

THIS WEEK'S FEATURED MEAL

Creamy Garlic Dijon Chicken

Click the link below for the recipe and instructions.

CALORIES:

624 kcal

PROTEIN:

39 g

CARBS:

25 g

FAT:

41 g

©2019 by SoulFit LLC