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DAY 68

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Active Recovery

NUTRITION:

Calorie Maintenance

BE HAPPY:

Food Quantity Management: Tracking Macros

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

BE HAPPY.

FOOD QUANTITY MANAGEMENT: TRACKING MACROS

USE YOUR JOURNAL TO REFLECT 

"The difference between stumbling blocks and stepping stones is how you use them“
— Unknown

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

Get excited about seafood by making your own yummy spice rub. Paprika + garlic powder + chili powder + cumin + salt and pepper is a good blend to start with.

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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

Cilantro Lime Chicken & Veggies

Click the link below for the recipe and instructions.

CALORIES:

417 kcal

PROTEIN:

44 g

CARBS:

35 g

FAT:

12 g

©2019 by SoulFit LLC