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?