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DAY 1

HAPPY BRAIN - HEALTHY BODY

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.

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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

QUANDRICEPS | LATTISIMUS DORSI | CALVES | BICEPS | HAMSTRINGS | TRICEPS

EQUIPMENT NEEDED

QUANDRICEPS | LATTISIMUS DORSI | CALVES | BICEPS | HAMSTRINGS | TRICEPS

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 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

©2019 by SoulFit LLC