*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
WRITING A LETTER TO YOUR TODAY’S SELF
Are you feeling more empowered since yesterday’s activity? Reflection and journaling can be such powerful tools for us to investigate our deep feelings, but also to reveal our desires and perhaps most importantly, our path forward.
Today, we invite you to begin the process of connecting the line between who you are and who you will become. Here is a quick and friendly reminder: you can redesign your entire life, your health and your happiness at any moment – that is your gift. But like any great project in life begins with the simplest thing: an idea. What is your idea of a healthier happier you? Are you jumping on this journey train in search of more functionality in your life; maybe you’re hoping to fit into some old clothes or have always wanted to get into marathon running? Your WHY can be as unique as you want it to be and we will spend more dedicated time unveiling that in the days to come. But before the WHY, let’s focus on the WHAT. What does the future YOU look like, feel like, smile like and do? We invite you to take a moment to envision yourself at the finish line of your SoulFit program to help you identify your most meaningful aspirations and begin your practice of thinking positively and optimistically about them.
Like any great, simple line drawn in the sand on some beautiful, picturesque beach in the Pacific, there is a starting point and an ending point. Who are you today? In as much detail as possible, think about who that person is, what they feel like, how they move, how they smile, what they eat. Now look to the future.
Instructions: Take ten minutes to imagine what your life will be like in 90 days, 1 year, five years, imagining that every day has gone as well as it possibly could. Think of this as the realization of your dreams. Then ask yourself the following questions and jot down your responses:
1. How do I feel physically and mentally, having accomplished my weight loss goals?
2. What am I most proud of having accomplished in this weight loss journey?
3. What are the best parts about having succeeded losing weight and being happier?
USE YOUR JOURNAL TO REFLECT
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.
DRINK 8, 8 OZ OF WATER TODAY
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Squeezing in 3 square meals a day may not suite your lifestyle. At the end of the day, it’s how many total calories you’ve taken in. If you like to “graze,” eat smaller meals and a few snacks throughout the day.
Today you are off the hook! No scheduled workout for today. So why does it say 'Active Recovery' instead of 'Rest Day'. Well, technically there are no days off when it comes to chasing our dreams - in this case, our health and happiness. So though we haven't provided you with a structured workout today, we are not inviting you to spend an extra hour on the couch this evening. Rest and recovery are just as important as the workout themselves but the best way to optimize our weight loss success is by keeping our body loose and moving. Before you reach for the remote today, take 30 minutes and go for a walk with the dog or put on some Mozart and enjoy 30 minutes of gentle yoga or static and dynamic stretches. Now is also a great time to treat your body to some ice and heat therapy if you so choose. Be ready for tomorrow, we will be getting back to our workout routine.
REST | RECOVER | RECHARGE
THIS WEEK'S FEATURED MEAL
Lemon Chicken and Asparagus Stir-Fry
Click the link below for the recipe and instructions.