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DAY 14

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

Build your pasta meal not with pasta alone. The ideal dish should have ½ cup cooked pasta, 1 cup veggies, and 3 ounces of lean 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

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

Curtsy Lunge with Oblique Crunch
Lateral Lunge to Balance
Banded Triplanar Toe Taps
Reverse Lunge
Laterally Loaded Single-Leg RDL
Side Plank with Leg Lift
Single Leg Deadlift to Balance
Wide Arm Elevated Push-Up

3
4
3
3
4
4
4
4

10
12
15
15
10
12
10
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