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21-Day Group Foundations Program
Welcome!
Introduction and Prep
Entry Survey
Community Support Group
Optional Prep Tasks
Day 1
Kitchen Cleanout
Increase Daily Movement
Sleep Hygiene
Day 2
Restock your Kitchen!
Moderate Duration Aerobic Workout
Get Adequate Sunlight
Sleep Hygiene
Day 3
Snack Time!
Plan your Celebratory Meal!
Strength Workout
Sleep Hygiene
Day 4
Honor Hunger
Active Rest and Recovery
Sleep Hygiene
Day 5
Modern Foraging
Extended Duration Aerobic Workout
Get Grounded!
Sleep Hygiene
Day 6
No Labels Challenge
Short and Sweet Strength Session
Media Fast
Sleep Hygiene
Day 7
Mindful Eating
Active Rest and Recovery
Sleep Hygiene
Reflection
Morning Routine
Day 8
Sprint Workout
Celebration Dinner
Active Listening
Morning Routine
Day 9
Macronutrients
Go Barefoot!
Moderate Aerobic Workout
Morning Routine
Day 10
Eating Environment
Strength Workout
Peak Productivity
Morning Routine
Day 11
Macro Ratios
Active Rest and Recovery
Play!
Morning Routine
Day 12
The 80/20 Rule
Extended Aerobic Workout
Email Fast
Morning Routine
Day 13
Top of the Spectrum
Body Weight W.O.W. (Workout of the Week)
Nurture Intimate Social Connection
Intermittent Fast Alert!
Morning Routine: Coffee
Day 14
IF #1
Active Rest and Recovery
Morning Routine: Cold Shower
Reflection
Day 15
Comfort Food
Sprint Workout
Unplug to Unwind
Journaling: Intentions and Affirmations
Day 16
Go Local
Moderate Duration Aerobic Workout
Use your Brain!
Journaling: Compassion
Day 17
Modern Foraging
Full-Length Strength Workout
Spread the Love
Journaling: Acceptance
Day 18
Kitchen Cleanout, Revisited
Active Rest and Recovery
Variable Workstation
Journaling: Meaning and Purpose
Day 19
Mindful Eating
IF Alert!
Extended Duration Aerobic Workout
Midday Meditation
Journaling: Forgiveness
Day 20
IF #2
Body Weight WOW
5 Healthy Changes
Journaling: Celebration
Day 21
Sensible Indulgences
Moderate Aerobic Workout
Acute Stress Management
Final Reflection
Thank you
Exit Survey
What's next?
Teach online with
Full-Length Strength Workout
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