The 21-Day Challenge

a practical & step-by-step program to help reset your health and lifestyle.

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 and teaches you how to eat, exercise and live "primally".  It will jumpstart your health, empower your mind, and strengthen your body without making you feel deprived, anxious, or overwhelmed.

WHY PRIMAL NUTRITION?  Given that your genes are extremely sensitive to environmental influences, this holistic program, based on Paleo/Primal principles, focuses on daily practices that realign your body to promote optimal gene expression.  

WHY 21 DAYS?  According to Mark Sisson, "Twenty-one days represents a benchmark in the gene reprograming process, and, not coincidentally, is also believed by many experts to be the length of time required to eliminate old habits and replace them with new ones." 

 

What To Expect During This Challenge

 
 

THE PRIMAL FRAMEWORK

Prior to starting the 21-Day Challenge, we cover the 8 Key Concepts discussed in the 21-Day Total Body Transformation, which sets the tone and the framework for the entire challenge as well as the Primal lifestyle.

These Key Concepts represent the important day-to-day elements of Primal Living, which include topics such as: 

  • Achieving optimal gene expression

  • Training your body to burn fat over carbohydrates

  • Your diet determines 80% of your body composition

  • Saturated fat and cholesterol are NOT your enemy

  • Exercise is an inefficient weight management tool

turning talk into action

We will also discuss and work through the 5 Action Steps that you will implement to kick off the 21-Day Challenge and jumpstart your health.  

Your five Action Items tackle nutrition, exercise, and lifestyle.  Together we will cover and implement the following:

  • Eliminate SAD Foods (Standard American Diet)

  • Learn to Shop, Cook & Dine Primally

  • Discuss the Healthiest Choices Across the Spectrum of Foods

  • Implement Regular Exercise - Move, Lift & Sprint

  • Learn to Slow Life Down! (WATCH THE VIDEO BELOW)

WATCH THIS EXCERPT FROM THE 21-DAY CHALLENGE VIDEO SERIES, WHICH TALKS ABOUT SLOWING LIFE DOWN (blooper included!)


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.  These will center around the principles of the Primal Lifestyle.

  • Eat real food (avoid sugar, grains, unhealthy fats, beans/legumes).

  • Align your carb intake with your weight goals and activity levels.

  • Move frequently: 2-5 hrs/wk of moderate aerobic exercise.

  • Lift heavy things: 1-3 brief, intense sessions of full-body functional movements.

  • Sprint: Go “all out” once every 7-10 days.

  • Get 8 hours of sleep every night.

  • Get 15 minutes of direct sun exposure each day.

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

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, I will support you along the way, addressing any concerns, questions, and obstacles you may come across.  Depending on your package, you will also receive the following:

  • Weekly QuickChats

  • Spot Coaching sessions

  • Live Pantry Purge session*

  • Live Kitchen Restock session*

  • Recipe/Cooking video demo*

  • The 21-Day Total Body Transformation book

  • Access to online Client Resource Page

  • Health Talk Recipe Pack

  • Primal Shopping List

* Sessions will take place in person (based on location) or via Zoom

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

* Click here to read some Primal Blueprint Success Stories!

 

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, you will have the option to move forward with the coaching process and will start by choosing from three 21-Day Challenge packages, which also include your Breakout session.  These will be presented to you during your Discovery Call.