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DAY 03

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Active Recovery

NUTRITION:

Calorie Maintenance

BE HAPPY:

Fear Can Be A Motivator

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

BE HAPPY.

FEAR CAN BE A MOTIVATOR

Body mass index, or BMI, is a common tool for assessing an individual’s health. It is defined as a person's weight in kilograms divided by the square of height in meters and can be an indicator of high body fatness. Here are the weight classifications based on BMI:
Underweight (<18.5)
Normal weight (18.5-25)
Overweight (25-30)
Obese (>30)

Here at SoulFit part of our goal is to instill lasting and meaningful behavior change that help you lead a happier and healthier lifestyle. We are not trying to use scare tactics to influence your behavior change but it is very important to recognize some of the very real risks involved with being overweight or obese. Unfortunately, carrying too much fat and weight can lead to increased risk of high blood pressure, high LDL, low HDL cholesterol, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and low quality of life. Fortunately for you, by starting this program and taking charge of your health, your progress will help reduce the risks listed above. So, don't be afraid but it is important to make yourself aware of what is possible if you don't commit to changing your lifestyle right now. Head up and heart strong, keep up the brilliantly beautiful hard work!

Instructions: Yes, it’s true, fear can be a motivator. But at SoulFit, we prefer to view things a little differently and always in as positive a light as possible. Think about your current health status; does it scare or frighten you? Take a few moments and allow yourself to sit in a safe space and reflect on those fears. Now write these words down five times: I am in control of my health; I have the power of happiness and there is nothing I cannot do. Now refer back to what you first wrote about your fears related to your weight and/or health status – put a line thru every single sentence you wrote. Draw some attention to some of the greatest joys you have in your life (your spouse, your kids, your friends, etc.) and picture a long, healthy life spent with all of them. Remind yourself of the power you have every single day and recognize that your health and the ability to transform your wellbeing is entirely, absolutely, unapologetically in your hands.

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

Team up with mother nature and get outside. Did you know that being outside can physically boost your happiness?

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ACTIVE RECOVERY

Today you are off the hook! No scheduled workout for today. So why does it say 'Active Recovery' instead of 'Rest Day'. Well, technically there are no days off when it comes to chasing our dreams - in this case, our health and happiness. So though we haven't provided you with a structured workout today, we are not inviting you to spend an extra hour on the couch this evening. Rest and recovery are just as important as the workout themselves but the best way to optimize our weight loss success is by keeping our body loose and moving. Before you reach for the remote today, take 30 minutes and go for a walk with the dog or put on some Mozart and enjoy 30 minutes of gentle yoga or static and dynamic stretches. Now is also a great time to treat your body to some ice and heat therapy if you so choose. Be ready for tomorrow, we will be getting back to our workout routine.

REST | RECOVER | RECHARGE

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