The 21-Day Challenge

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

As part of the health coaching process, every Health Talk client will conduct a 21-Day Challenge after completing their initial Breakout Session.  

This program is 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.

WHY PALEO? Given that your genes are extremely sensitive to environmental influences, this holistic program is based on Paleo & Ancestral principles, which focus on daily practices that realign your body to promote optimal gene expression, as seen in our ancestors.

In short, it’s about eating REAL FOOD, moving sensibly and incorporating a lifestyle that will increase your vitality, rather than deplete your energy.

** I do not subscribe 100% to Mark Sisson’s Primal Philosophy, but I do believe in his overall tone & approach of adjusting diet, exercise & lifestyle habits to help create sustainable change.

 

What To Expect During This Challenge

 
 

THE FRAMEWORK

Prior to starting the 21-Day Challenge, we’ll talk about the 8 Key Concepts discussed in the 21-Day Total Body Transformation, which sets the tone for the entire challenge.

The Key Concepts represent important day-to-day elements such as: 

  • Achieving optimal gene expression

  • Diet determines 80% of your body composition

  • Saturated fat and cholesterol are NOT the enemy

  • Why exercise is NOT an efficient weight management tool

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We will also work through 5 Action Steps to help kick off the 21-Day Challenge.  

These Action Items tackle nutrition, exercise, and lifestyle habits, such as:

  • Eliminating SAD Foods - Pantry Purge!

  • Learning to Shop, Cook & Dine - Kitchen Restock

  • Learning the Healthiest Choices Across the Spectrum of Foods

  • Implementing Regular Exercise - Move, Lift & Sprint

  • Learning to Slow Life Down!


The Actual challenge

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After we have covered the 8 Key Concepts and 5 Action Items together, you will embark on The 21-Day 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 REAL FOOD (avoid sugar, vegetable oils, & ultra-processed foods).

  • MOVING frequently.

  • Getting 8 hours of sleep every night.

  • Getting 15 minutes of direct sun exposure each day.

  • Play! Find time to let go, disconnect, unwind and have fun!

The Daily journal

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Additionally, the Daily Journal included in your guidebook is a wonderful way to review the day's challenges and how they affected your health, mindset, and life in general.  

Quickly evaluate the hardest and best parts of each challenge, make notes for improvements, highlights, and rate your satisfaction, hunger and daily energy levels.  

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.

At the end of each week, there is a Reflection Section to assess your overall progress and satisfaction. These are also discussed in our weekly QuickChat sessions.

 

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 or Email)

  • 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?

 

To get started, just book your FREE Discovery Call today to learn more about Health Coaching with me, The 21-Day Challenge, and to determine if this is the right step for you!  

After you've completed the Discovery Call and decide to move forward with the coaching process, you can choose your desired level of support from three 21-Day Challenge packages, which include your Breakout session and multiple other resources.  These will be presented to you during your Discovery Call.