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DAY 06

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

The Science Of Happiness

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

BE HAPPY.

THE SCIENCE OF HAPPINESS

What is our overall goal with this program? Weight loss and happiness. These two are in fact behaviors or made up of behavioral components. So, in truth, our overall goal here is changing our behavior. There is a process to changing a bad behavior (bad eating habits, sedentary lifestyle) into good ones. We use the Transtheoretical Model of Change as an architect for our program. It describes the various stages we move through when changing a behavior. The stages include: precontemplation, contemplation, preparation, action and maintenance. Each one of us sits somewhere in one of these stages at any given time. Precontemplation, contemplation and preparation are all necessary stages for change but occur prior to making a change - you have already begun that journey the day you found us and signed up for a program; you actively stepped beyond the preparation phase and into action. So now we sit in the action phase, the time in which we are actively changing our behavior by installing new daily habits and relationships with our health. The maintenance phase is when we have installed a new behavior and managed to continue it for an extended period of time. And that is the coveted destination here. Try to think of each and every aspect of this program as a seed. That seed will one day be a Redwood with strong roots. Sustainability - the Holy Grail or the Fountain of Youth. We are not here for a quick fix but rather a long-lasting, new software to operate with.

Many of our clients join SoulFit because they want to flourish both mentally and
physically. It's likely not surprising that happiness is something that we simply want
for its own sake - everyone wants to be happy. Being happy not only feels good, it
can make us more creative, better problem solvers and learners. It boosts our social
ties, makes us resilient against adversity, and even boosts our immune system so
we're less likely to get sick. Research has shown that happy people live an
average of 8 to 12 years LONGER than their unhappy counterparts! As if we need
more reasons to want to be happier, happiness is considered a key ingredient to
sustainable weight loss. While mainstream fitness programs often relegate
happiness as a byproduct of weight loss, ample research shows that when we foster
well-being, we're much more likely to eat healthily and continually engage in
physical activity for the long-term.

Although we are used to exercising our bodies to enhance our health, it's a novel
concept to view happiness as something you can grow, but science has shown us
that we can rewire our brains for happiness. Due to a process called neuroplasticity, our brain creates neural pathways that automate our responses to stimuli. Think of it like this: if every time you're in traffic you say, "Ugh! This is awful!" you're actually training your brain to respond negatively to all future instances where you may find yourself in the slightest bit of congestion. However, if you actively and consistently challenge those negative responses and replace them with positive thoughts (i.e., "This traffic sucks, but at least now I get to listen to more of my audiobook!") you can retrain your brain and alleviate yourself of the negative kneejerk reactions. Kind of cool, right?

Psychologists suggest that our genetics and life circumstances make up 60 percent
of our baseline level of happiness, meaning that a whopping 40 PERCENT of our happiness is determined by our own personal outlook. Now, that is where our SoulFit exercises come in. Throughout your 91-Day SoulFit program, you'll complete exercises and journal reflections that have been created specifically to help you
foster major components of well-being. You'll examine and refine your health goals,
learn how to bolster positive emotions like gratitude, exercise mindfulness, and
strengthen relationships with yourself and those around you. During these next 3
months, you'll build a toolbox of skills that you'll be able to tap into, making you
resilient against obstacles on your health journey as well.

Instructions: Take a deep breath, that was a lot! Today is pretty simple – we ask that you find a way to celebrate yourself tonight. We typically wait until the big occasions (e.g. promotion, wedding, graduation, kid’s first solo-poop) to pop the bubbles. We have plenty of reasons to celebrate today – most notably, your active decision in chasing a healthier, happier life.

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

Nix the noodles and try spaghetti squash. Squash noodles transform lasagna into a delightful dinner for less than 400 calories.

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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

KETTLEBELL OR DUMBBELL

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

Wide Arm Elevated Push-Up
Forearm Plank to Extension
Wide Arm Elevated Push-Up
Forearm Plank to Extension
One Leg Shoulder Press
Side Plank with Leg Lift
One Leg Shoulder Press
Side Plank with Leg Lift

3
3
3
3
4
3
4
3

10
10
8
8
12
12
10
10

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