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DAY 17

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Body Basics & Functional Training

NUTRITION:

Calorie Deficit

BE HAPPY:

What Does Your Body Say

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

WHAT DOES YOUR BODY SAY

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

DEFICIT

Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

A speedier cook time doesn’t mean less wholesome. Instant and quick cooking oats—both rolled and steel cut—are as nutritious, tasty, and fully whole grain as their longer-cooking counterparts.

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Body Basics & Functional Training

In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner.

MUSCLE FOCUS

EQUIPMENT NEEDED

NONE

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

12
8
12
10

3
5
4
4

Hip and Thoracic Openers
Deadlift
Bridge Pulse
Hip Extensions

WORKOUT VIDEO.

Body Basics & Functional Training

THIS WEEK'S FEATURED MEAL

One-Pan Roasted Chicken and Sweet Potatoes

Click the link below for the recipe and instructions.

CALORIES:

181 kcal

PROTEIN:

30 g

CARBS:

13 g

FAT:

14 g

©2019 by SoulFit LLC