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DAY 07

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

Recap

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

BE HAPPY.

RECAP

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

Cut your current high-sugar cereal with a low sugar, high-fiber brand. Gradually reduce the amount of sugary cereal in your bowl until you are eating only the high-fiber brand.

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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

NONE

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

STRETCH

SETS

HOLD

REST

Butterfly
Knee to Chest
Lunging Hip Flexor
Lying Pectoral
Sphynx Pose
Extended Puppy Pose
Side Bend
Lying Quad

3
3
3
2
4
2
4
3

1 MIN
30 SEC
30 SEC
30 SEC
30 SEC
1 MIN
20 SEC
20 SEC

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