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DAY 05

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

Writing A Letter To Your Today’s Self

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

BE HAPPY.

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 

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

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.

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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

EQUIPMENT NEEDED

MINI BANDS | POWER BANDS

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

Banded Triplanar Toe Taps
Plank with Flying Plane Arms
Reverse Lunge
Single Leg Deadlift to Balance
Standing Crunch with Under-the-Leg Clap
T-Stand with Hinge and Side Bend
Tabletop/Bird Dog
Laterally Loaded Single-Leg RDL

3
3
3
3
3
3
3
3

10
8
10
8
10
12
10
8

1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN

WORKOUT VIDEO.

Proprioception

THIS WEEK'S FEATURED MEAL

Lemon Chicken and Asparagus Stir-Fry

Click the link below for the full recipe and instructions.

CALORIES:

454 kcal

PROTEIN:

66 g

CARBS:

5 g

FAT:

9 g

©2019 by SoulFit LLC