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DAY 23

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Body Basics & Functional Training

NUTRITION:

Calorie Deficit

BE HAPPY:

Consciousness Raising

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

CONSCIOUSNESS RAISING

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

Make your table monochromatic: If your plates and bowls match and are the same colors as your tablecloth or placemats, you’ll naturally eat about 5% less compared to a table set with contrasting colors.

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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

KETTLEBELL OR DUMBBELLS | PULL UP BAR | TOWEL

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

15
10
15
10
12
AMAP
15
12

4
4
3
4
3
3
3
3

Bear Crawl
Bent Over Row
Push-Up
Bent Over Row
Overhead Press
Pull Up
Break Dancer Push Up
Towel Row

WORKOUT VIDEO.

Body Basics & Functional Training

THIS WEEK'S FEATURED MEAL

Honey Lime Shrimp

Click the link below for the recipe and instructions.

CALORIES:

287 kcal

PROTEIN:

25 g

CARBS:

27 g

FAT:

9 g

©2019 by SoulFit LLC