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DAY 03

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

Fear Can Be A Motivator

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

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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Proprioception

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.

MUSCLE FOCUS

EQUIPMENT NEEDED

KETTLEBELL OR DUMBBELL

DIFFICULTY

EASY

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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

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.

EXERCISE

SETS

REPS

REST

1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN

10
10
10
10
10
10

3
3
3
3
3
3

Curtsy Lunge with Oblique Crunch
Reverse Lunge
Curtsy Lunge with Oblique Crunch
Reverse Lunge
One Leg Shoulder Press
Tabletop/Bird Dog

WORKOUT VIDEO.

Proprioception

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