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DAY 13

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Active Recovery

NUTRITION:

Calorie Maintenance

BE HAPPY:

Understanding Your Set Point

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

BE HAPPY.

UNDERSTANDING YOUR SET POINT

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

If you’re starving when you get home from work, prepare your salad, eat it, and then cook the rest of your meal.

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Active Recovery

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

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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

WORKOUT VIDEO.

Active Recovery

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