Course curriculum
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1
Getting Ready
- Welcome!
- Program Guidelines
- Optional & Private: Before Photo
- Daily To-Do's
- Carb Curve
- What to Eat
- How to Choose
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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
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3
Day 2: Here We Go
- Food 2: Shopping Spree
- Exercise 2: Moderate Intensity Workout
- Try Journaling
- Lifestyle 1: Sleep Better
- Sustainable 1: Reduce
- How's it going?
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4
Day 3: Now We're In This
- Food 3: Fast Food Fast NEEDS REVAMPED
- 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?
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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?
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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?
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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
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8
Day 7: Play
- Food 7: What Does Intuitive Eating Even Mean?!
- Exercise + Lifestyle 7: It's Time to Play
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9
Day 8: Ditch the Branding
- Food 8: No Labels
- Exercise 8: Sprint
- Sprint Ideas
- Sustainable + Lifestyle 8: Try Barefoot
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10
Day 9: Still Going
- Food 9: Try Tracking
- Lifestyle 9: Digital Detox
- Exercise 9: Get Up and Move!
- Sustainable 9: Make it Repeatable
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11
Day 10: Create Some [Mental] Space
- Food 10: Eating Environment
- Lifestyle 10: Ignore the Email
- Exercise 10: Chipping Away
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12
Day 11: Get Creative
- Food 11: Create a Recipe
- Lifestyle 11: Work at Your Peak
- Exercise 11:
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13
Day 12: Focus
- Food 12: Focused Food
- Lifestyle 12: Nurture
- Exercise 12:
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14
Day 13: Get Outside
- Lifestyle 3: Get Some Sun
- Exercise 13:
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15
Day 14: What Works?
- Food 14: Find Your Sweet Spot
- Lifestyle 14: Reflect
- Exercise 14:
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16
Day 15: You Time
- Food 15: Try a Short Fast
- Lifestyle 15: You Time
- Exercise 15: Primal Workout
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17
Day 16: Stay Local
- Food 16: Feed Local
- Lifestyle 16: Just Chill
- Exercise 16:
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18
Day 17: Move Outward
- Food 17: Put Your Skills to Practice
- Lifestyle 17: Reach Out
- Exercise 17: Baseline Workout +
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19
Day 18: Learn
- Food 18: Purge, Again
- Lifestyle 18: Use Your Brain
- Exercise 18:
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20
Day 19: Good [Local] Fun
- Food 19: Eat Local
- Lifestyle 19: Play! Often
- Exercise 19: Sprint
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21
Day 20: Almost There!
- Food 20: Final Fast
- Lifestyle 20: Change List Challenge
- Exercise 20: The Marathon
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22
Day 21: Time to Celebrate!
- Food 21: Indulge
- Lifestyle 21: Reflect
- Exercise 21: Baseline Retest
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23
Moving Forward
- I Feel Great! What's Next?