Course curriculum

  • 1
    Getting Ready
    • Welcome!
    • Program Guidelines
    • Optional & Private: Before Photo
    • Daily To-Do's
    • Carb Curve
    • What to Eat
    • How to Choose
  • 2
    Day 1: Prepare
    • This Isn't About Perfect
    • Challenge 1: Clean out the Cupboards
    • Exercise 1: Increase Daily Movement
    • Lifestyle 1: The Essentials
    • Sustainability 1: Reuse
    • First Day Victories Survey
  • 3
    Day 2: Here We Go
    • Food 2: Shopping Spree
    • Exercise 2: Moderate Intensity Workout
    • Try Journaling
    • Lifestyle 1: Relax
    • Sustainable 1: Reduce
    • How's it going?
  • 4
    Day 3: Now We're In This
    • Food 3: Fast Food Fast
    • A Note on Exercise
    • Exercise 3: Where Are You?
    • Essential Movements
    • Lifestyle 3: Play
    • For Fun: Let's Party!
    • Sustainable 3: Stack Your Life
    • How was your day?
  • 5
    Day 4: Are You Hungry?
    • Food 4: Honor Your Hunger
    • But I Just Want a Cookie Now...
    • Lifestyle 4: Stand Up
    • Exercise 4: Try Something New
    • Sustainable 4: Do What You Like
    • How are you doing?
  • 6
    Day 5: Get Off The Couch
    • Food 5: Get Out!
    • Lifestyle 5: Don't be a Potato
    • Exercise 5: The Essentials Circuit
    • Sustainable 5: Move Yourself
    • How's it going?
  • 7
    Day 6: Celebrate!
    • Food 6: It's Time for Dinner
    • Lifestyle 6: Listen
    • Exercise 6: Long & Slow
    • Sustainable 6: Re-Use - Mismatched Dinner Party
  • 8
    Day 7: Play
    • Food 7: What Does Intuitive Eating Even Mean?!
    • Exercise + Lifestyle 7: It's Time to Play
  • 9
    Day 8: Ditch the Branding
    • Food 8: No Labels
    • Exercise 8: Sprint
    • Sprint Ideas
    • Sustainable + Lifestyle 8: Try Barefoot
  • 10
    Day 9: Still Going
    • Food 9: Try Tracking
    • Lifestyle 9: Digital Detox
    • Exercise 9: Get Up and Move!
    • Sustainable 9: Make it Repeatable
  • 11
    Day 10: Create Some [Mental] Space
    • Food 10: Eating Environment
    • Lifestyle 10: Ignore the Email
    • Exercise 10: Chipping Away
  • 12
    Day 11: Get Creative
    • Food 11: Create a Recipe
    • Lifestyle 11: Work at Your Peak
    • Exercise 11:
  • 13
    Day 12: Focus
    • Food 12: Focused Food
    • Lifestyle 12: Nurture
    • Exercise 12:
  • 14
    Day 13: Get Outside
    • Lifestyle 3: Get Some Sun
    • Exercise 13:
  • 15
    Day 14: What Works?
    • Food 14: Find Your Sweet Spot
    • Lifestyle 14: Reflect
    • Exercise 14:
  • 16
    Day 15: You Time
    • Food 15: Try a Short Fast
    • Lifestyle 15: You Time
    • Exercise 15: Primal Workout
  • 17
    Day 16: Stay Local
    • Food 16: Feed Local
    • Lifestyle 16: Just Chill
    • Exercise 16:
  • 18
    Day 17: Move Outward
    • Food 17: Put Your Skills to Practice
    • Lifestyle 17: Reach Out
    • Exercise 17: Baseline Workout +
  • 19
    Day 18: Learn
    • Food 18: Purge, Again
    • Lifestyle 18: Use Your Brain
    • Exercise 18:
  • 20
    Day 19: Good [Local] Fun
    • Food 19: Eat Local
    • Lifestyle 19: Play! Often
    • Exercise 19: Sprint
  • 21
    Day 20: Almost There!
    • Food 20: Final Fast
    • Lifestyle 20: Change List Challenge
    • Exercise 20: The Marathon
  • 22
    Day 21: Time to Celebrate!
    • Food 21: Indulge
    • Lifestyle 21: Reflect
    • Exercise 21: Baseline Retest
  • 23
    Moving Forward
    • I Feel Great! What's Next?