The 21-Day Challenge

a Holistic, step-by-step program designed to reset your health.

At some point in the health coaching process, every Health Talk client will participate in a 21-Day Challenge. This is my signature program that helps clients set practical goals, target specific problem areas, reduce overwhelm, and gain confidence in the health and healing process.

The challenge is very action-oriented, teaching you how to eat, exercise and live intuitively.  It will jumpstart your health, empower your mind, and strengthen your body without making you feel deprived, anxious, or overwhelmed.

This holistic program is based on a Mediterranean-Paleo food pyramid and an Ancestral lifestyle, which focuses on wholesome real foods and daily practices that realign your body and refresh your mind, and which also promotes optimal gene expression, minimizes inflammation, and reduces chronic stress.

In short, The 21-Day Challenge (and nutritional coaching in general) is about eating REAL FOOD, moving sensibly and incorporating a lifestyle that will increase your vitality rather than deplete your energy.

 

What To Expect During This Challenge

 
 

THE FRAMEWORK

We will refer to two texts in preparation for and during the actual 21-Day Challenge. Mark Sisson’s 21-Day Total Body Transformation and Aviva Romm’s The Adrenal Thyroid Revolution both help set the tone for the entire challenge.

Examples of concepts covered during the Challenge include: 

  • How to achieve optimal gene expression.

  • Why your diet determines 80% of your body composition.

  • Why saturated fat and cholesterol are NOT the enemy.

  • Why exercise is NOT an efficient weight management tool.

  • The 5 Root Causes of Chronic Overwhelm & Stress

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We will also work through various action steps to help kick off the 21-Day Challenge & prepare your for a lifetime of health. These include:

  • The Pantry Purge - Eliminating SAD Foods

  • Kitchen Restock - Learning to Shop, Cook & Dine

  • Move, Lift & Sprint - Implementing Regular Exercise

  • Reboot, Reframe & Repair - Restore self-healing, calm your mind, heal your gut, boost immunity, support natural detoxification, and balance your hormones.

  • Recharge & Replenish - Nourish your body and slow life down!


The Actual challenge

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After we have introduced the Framework and Discussed the above Concepts & Actions Steps, we will launch into the Challenge.

Each day you will be challenged to implement a set of practices categorized as Diet, Exercise, or Lifestyle Challenges. Challenges will include the following:

  • Eating nourishing foods and eliminating food triggers.

  • Moving frequently.

  • Getting 8 hours of sleep every night.

  • Finding time to relax, disconnect, unwind and have fun!

The Daily journal

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Journaling your progress will be a key practice in your road to healing. A Daily Journal is in your Transformation guidebook, and this is a wonderful way to review the day's challenges and how they affected your health, mindset, and life in general.  

This a GREAT tool to evaluate your daily, as well as your overall experience!  And we will walk through these together, as part of your 1:1 coaching.

It allows you to quickly evaluate the hardest and best parts of each challenge, make notes for improvements, highlights, and rate your satisfaction, hunger and daily energy levels.  

 

Weekly Coaching Support

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As a part of any 21-Day Challenge coaching package, you will have direct access to me for addressing concerns, questions, and obstacles you may come across.  

Depending on your package, you will receive a combination of the following:

  • Weekly QuickChats

  • Spot Coaching sessions (via Voxer)

  • Live or Recorded Pantry Purge session*

  • Live or Recorded Kitchen Restock session*

  • The 21-Day Total Body Transformation book

  • Access to Resources on the online Client Portal

  • Health Talk Recipe Pack

  • Shopping & Snack Lists

  • A 10% discount on supplements from the Health Talk Dispensary

* LIVE sessions take place in person via a Zoom conference call

Benefits of the challenge

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Many who have followed the 21-Day Challenge have reported the following benefits:

  • Elimination of sugar cravings & blood sugar stabilization

  • Recalibration of hormonal processes

  • Help with managing stress

  • Reversing mental & physical burnout

  • Elevated immune function

  • Higher energy levels

  • Better sleep practices

  • Weight loss

  • Increased muscle strength & tone

  • Reduction in prescription & OTC medications

  • Reduced inflammation

 

Ready to Get Started?

 

Just book your FREE 30-minute Discovery Call below to learn more about me, Nutritional Health Coaching, the 21-Day Challenge, and more.

After you've completed the Discovery Call and decide to move forward with the coaching process, you can choose your desired level of coaching support.