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DAY 42

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Cardiorespiratory Training

NUTRITION:

Calorie Maintenance

BE HAPPY:

Recap

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

BE HAPPY.

RECAP

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

Read the label on breakfast cereals and follow this advice: Less than 10 grams of sugar, 1 serving of whole grains (16g), more than 3 of grams fiber, and less than 200 calories per serving.

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Cardiorespiratory Training

Aerobic endurance training results in reduced body fat, increased maximal oxygen uptake, increased respiratory capacity, lower blood lactate concentrations, increased mitochondrial and capillary densities and improved enzymatic activity. Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles and a decrease in diastolic blood pressure. Yes, that was a mouthful and a lot of big scientific terms that you will not be tested on - so don't sweat just yet! But what does all of that mean exactly? The whole purpose of exercise is to influence a metabolic response. Aerobic training, like running, walking or biking, are meant to increase our oxygen requirement, and in doing so, increase our oxygen uptake. As opposed to strength conditioning, aerobic training focuses on increasing our heart and lung health while boosting the amount of mitochondria (energy makers) and capillaries (blood exchangers). All of this contributes to better systemic health, a foundation upon which we can build a healthier body.

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

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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

DO 25-30 MINUTES OF YOUR CHOICE OF CARDIO TODAY

WORKOUT VIDEO.

Cardiorespiratory Training

THIS WEEK'S FEATURED MEAL

Zucchini “Ravioli”

Click the link below for the recipe and instructions.

CALORIES:

410 kcal

PROTEIN:

20 g

CARBS:

16 g

FAT:

31 g

©2019 by SoulFit LLC