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DAY 09

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Proprioception

NUTRITION:

Calorie Maintenance

BE HAPPY:

How Things Work: Weight Loss

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

BE HAPPY.

HOW THINGS WORK: WEIGHT LOSS

Your body is a complex, intricate system that is constantly changing. We are not going to take you through an hour-long seminar on anatomy; however, let’s talk about how weight loss actually works. It’s easy to get confused these days with so much inaccurate and misleading information on the internet.

Let’s start with something easy: what the hell is a calorie. A calorie is a unit of energy, it’s how we quantify the energy in our food and the energy with burn in our body (that is to say our metabolism). When you consume calories, your body uses them as fuel – whatever is left over, your body will store as fat (stored energy) for future use.

Your BMR, also known as your Basal Metabolic Rate, is the number of calories your body burns in a single day performing only the most basic functions like breathing and pumping blood throughout the body. Think of it as the number of calories you would burn if you were to wake up and stay in bed all day.

Now consider a simple equation of balance of calories in and calories out. Consume more calories than you burn (e.g. sit in bed all day and eat a pie of pizza), you will gain weight. Burn more calories than you consume (e.g. eat an apple and run a marathon), you will lose weight. When you create a calorie deficit, your body will turn to its fat stores for energy to compensate for the basic functions we mentioned earlier.

This program will teach you how to create an effective calorie deficit, while avoiding some unwanted side effects (you will learn more about this tomorrow). Moving on from how weight loss works, what did you think about your happiness assessment yesterday? Self-awareness is key to thriving both physically and mentally. As you embark on your SoulFit journey, we’ll use a variety of prompts for reflection and journaling to check in. This allows you to tap into your truest self and practice listening in to yourself with the curiosity and compassion necessary for living the best life possible.

Instructions: Today, we’ll reflect on the Happiness Assessment – your
Positive Emotion Score, Negative Emotion Score, and Overall Positive-to-Negative Emotion Score. Refer to your welcome packet for your score assessment.

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

Add chia seeds to your water bottle, morning OJ, afternoon iced tea, or sprinkle them on salads, yogurt, and cereal. One ounce delivers an impressive 10 grams of fiber and 5 grams of protein.

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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

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 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

Forearm Plank to Extension
Dead Bug
Forearm Plank to Extension
Dead Bug
One Leg Shoulder Press
Tabletop/Bird Dog
One Leg Shoulder Press
Tabletop/Bird Dog

4
4
4
4
4
4
4
4

10
10
12
12
10
10
12
12

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

WORKOUT VIDEO.

Proprioception

THIS WEEK'S FEATURED MEAL

One-Pot Chickpea Curry

Click the link below for the full recipe and instructions.

CALORIES:

335 kcal

PROTEIN:

16 g

CARBS:

51 g

FAT:

10 g

©2019 by SoulFit LLC