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DAY 11

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

Mid-Week Check

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

MID-WEEK CHECK

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

Drink a cup of coffee right before a 20-minute power nap. Studies show it takes about that amount of time for the caffeine to kick in, so you'll wake feeling ready to go.

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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

DUMBBELL OR POWER BANDS

DIFFICULTY

MODERATE

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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
1 MIN
1 MIN

10
30 SEC
10
10
10
10
12
10

3
5
3
4
4
4
3
4

Lateral Lunge to Balance
Standing Tree Pose
Sumo Squat with Outer Thigh Pulse
Triceps Extension
Rolling Forearm Side Plank
Standing Crunch with Under-the-Leg Clap
Dead Bug
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

©2019 by SoulFit LLC