EXERCISE:
Proprioception
NUTRITION:
Calorie Maintenance
BE HAPPY:
Perceived Benefits
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
BE HAPPY.
PERCEIVED BENEFITS
What do you stand to gain from our program? More importantly, what do you stand to gain by being healthier? It’s easy to get wrapped up in the negative, scary side of change. When you go to the doctor’s office for a check-up, the first thing the nurse does it check your height and weight. You’re in the back room having a discussion with your doctor and after looking over your chart she says, “if you don’t lose some weight, you have a risk of developing type II diabetes, have an increased risk of metabolic syndrome and may experience sleep apnea.” Who the hell wants to hear that? Does fear really motivate you?
What if the doc said this: “I see you have some additional weight these days, if you manage to lose a few pounds you’ll be able to play catch with your kids, sit comfortably on the airplane next time you jet off to Disney World, you’ll sleep better, have better sex, live longer and be more functional in your body”.
The benefits of getting healthier (and happier) are literally endless. We could write them all down for you here, but the website would most likely crash. Taking time to discover what benefits you will gain from a healthier lifestyle is important. Reminding yourself of those benefits every day, to the point you say them out loud every morning you wake up and every night you go to bed is paramount – it’s how you program your WHY.
Instructions: Write down as many benefits as you can think of for developing a healthier, happier you. Circle your top five and write them on a few post-it notes and put them up all over the house (i.e. on the bathroom mirror, on your nightstand, in the fridge, on the fridge, next to the TV, on the toilet seat). If you’re up for it, make it a family activity!
Now that you’ve learned a little bit about the Science of Happiness, referring to yesterday, you’re going to measure your current level of happiness now, and again at the end of the program. Although happiness may seem like a nebulous concept, scientists have created validated assessments to help us measure our well-being. The Scale of Positive and Negative Experience (SPANE) assessment seen in your welcome packet measures the presence of negative and positive feelings you've experienced over the past four weeks. We'll take this assessment at the beginning and end of your SoulFit journey so that you can not only feel but measure the shifts in your well-being during the program. It’s entirely up to you if you wish to complete this or opt out - the survey takes only about 5 minutes. If you do complete it, remember that there is no right nor wrong, good or bad score. Everyone’s baseline happiness level is different and various factors can play a role in your score. We want to equip you with the tools if interested, because we have an inkling, you’ll like what you see!
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
Mise en place is a French word meaning “putting in place.” Preparation is one of the biggest time savers when cooking a healthy meal. Lay out all ingredients, equipment, and utensils you need before you begin cooking.
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
NONE
DIFFICULTY
EASY
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
1 MIN
1 MIN
12
10
10
12
10
10
12
10
3
4
4
3
3
4
3
4
Skaters
Reverse Lunge
Skaters
Reverse Lunge
Curtsy Lunge with Oblique Crunch
Reverse Lunge
Curtsy Lunge with Oblique Crunch
Reverse Lunge
WORKOUT VIDEO.
Proprioception
THIS WEEK'S FEATURED MEAL
One-Pot Chickpea Curry
Click the link below for the recipe and instructions.
CALORIES:
335 kcal
PROTEIN:
16 g
CARBS:
51 g
FAT:
10 g