EXERCISE:
Cardiorespiratory Endurance
NUTRITION:
Calorie Maintenance
BE HAPPY:
Getting Started
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
BE HAPPY.
A PERSONAL LETTER FROM YOUR COACH
Hello and welcome to SoulFit, the last place you’ll ever have to look for sustainable weight loss results, general health tips, and extensive guides towards lasting happiness. We are so incredibly excited that you have joined our community and on a personal note, we are touched that you have taken this first step of self-love to change your health and your life for the better.
USE YOUR JOURNAL TO REFLECT
Think less about losing weight and more about gaining health. More strength More options. Less stress. The way in which we perceive our goals can flip an attitude from, “I don’t want to” to “I can’t wait to start”.
— SoulFit Team
NUTRITION.
CALORIES:
MAINTENANCE
Refer to your welcome packet numbers for how many calories you should aim for today. As a reminder, be sure to consume ALL of your maintenance calories - this is imperative in order for this program to work. During your deficit weeks you can always consume less than recommended.
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Just 30 minutes outside today can boost your vitamin D levels by 300%!! That's more effective than having 4 glasses of whole milk (though having a few Oreo's does sound like a wonderful afternoon snack.
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
QUANDRICEPS | LATTISIMUS DORSI | CALVES | BICEPS | HAMSTRINGS | TRICEPS
EQUIPMENT NEEDED
QUANDRICEPS | LATTISIMUS DORSI | CALVES | BICEPS | HAMSTRINGS | TRICEPS
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 each exercise in order as listed below. Pay close attention to the repetition count. For example, if you are performing a reverse lunge, one lunge is only half a rep; both legs is one full rep. So if you are performing 10 reps, that is 10 reps for each leg.
EXERCISE
ACTIVE
ROUNDS
ROUNDS
Single Leg Stance
Reverse Lunge
Skaters
Dead Bug
Tabletop/Bird Dog
Side Plank with Leg Lift
Extra
Extra
2
2
2
2
2
2
2
2
10
10
10
10
10
10
10
10
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
DO 25-30 MINUTES OF YOUR CHOICE OF CARDIO TODAY
WORKOUT VIDEO.
PROPRIOCEPTION
THIS WEEK'S FEATURED MEAL
Coming Soon!
Click the link below for the recipe and instructions.
CALORIES:
2000
PROTEIN:
2000
CARBS:
2000
FAT:
2000
Check Out Your Meal