Course curriculum

  • 1

    Welcome to your 21 Day Total Body Reset!

    • Before you get started...
    • Accompanying Course Materials
  • 2

    Day 1

    • First things first!
    • Diet - Restock Preparation
    • Exercise: Increase Daily Movement
    • Lifestyle: Primal Essentials
    • The Before Photo
  • 3

    Day 2

    • Diet: Primal Shopping Spree
    • Exercise - Moderate Duration Aerobic Workout
    • Lifestyle - Calm, Relaxing Evening; and a Good Quality Sleep
    • Beware the Pursuit of Perfection
  • 4

    Day 3

    • Diet - Primal Celebration Dinner Planning
    • Diet - Boycott Industrialized Food
    • Exercise – Full-Length PEM Workout
    • Lifestyle - Play
    • Toughing It Out
  • 5

    Day 4

    • Diet - Honor Hunger
    • Exercise - Aerobic Adventure
    • Lifestyle - Standup Work Station
    • Locally Grown, Organic, Conventional - Making the Best Choices
  • 6

    Day 5

    • Diet - Modern Foraging
    • Exercise - Abbreviated PEM Workout
    • Lifestyle – Active Couch Potato Rebellion
    • The Benefit of Keeping a Journal
  • 7

    Day 6

    • Diet - Primal Celebration Dinner
    • Exercise – Extended Duration Aerobic Workout
    • Lifestyle – Listening Challenge
  • 8

    Day 7

    • Diet – Intuitive Meals
    • Exercise + Lifestyle - Grand Play Outing
    • No Pressure
  • 9

    Day 8

    • Diet – No Labels Challenge
    • Exercise - Sprint Workout
    • Lifestyle - Tiptoe Into the Barefoot World
    • Snack and Distract your Way out of Trouble
  • 10

    Day 9

    • Diet - Track Macronutrient Intake
    • Exercise – Increase Daily Movement, Part 2
    • Lifestyle – Media Fast
    • Food Diary and Macronutrient Calculations
  • 11

    Day 10

    • Diet – Eating Environment
    • Exercise – Primal WOW
    • Lifestyle – Email Fast
    • Sprint... Once in a While?
  • 12

    Day 11

    • Diet – Create a Primal Recipe
    • Exercise – Moderate Duration Aerobic Workout
    • Lifestyle - Work Peak Performance
    • Celebrate Food; Reject Negativity
  • 13

    Day 12

    • Diet – Go Coco-nuts
    • Exercise - PEM Workout
    • Lifestyle - Nurture Your Intimate and Social Circles
  • 14

    Day 13

    • Diet – Top of Spectrum
    • Exercise – Moderate Duration Aerobic Workout
    • Lifestyle – Get Adequate Sunlight
    • Injury Prevention Tips for Workouts
  • 15

    Day 14

    • Diet – Sweet Spot
    • Diet – Intermittent Fast Alert
    • Exercise – Rest Day
    • Lifestyle - Reflection
    • Everything in Moderation... Including Moderation!
  • 16

    Day 15

    • Diet – Intermittent Fast #1
    • Exercise – A Primal Workout
    • Lifestyle – Cave Time
    • Making Smart Workout Decisions
  • 17

    Day 16

    • Diet – Go Local
    • Exercise – Moderate Duration Aerobic Workout
    • Lifestyle - Calm, Relaxing Evening #2
    • Low-Carb Eating Does Not Have to Waste Muscle Tissue
  • 18

    Day 17

    • Diet – Modern Foraging #2
    • Exercise – Full-Length PEM Workout
    • Lifestyle – Reach Out
    • The Scale
  • 19

    Day 18

    • Diet – Kitchen/Pantry Purge #2
    • Exercise – Moderate Duration Aerobic Workout
    • Lifestyle – Use Your Brain
    • Natural Appetite and Food Appreciation
  • 20

    Day 19

    • Diet - Go Local #2 and I.F. Alert
    • Exercise – Sprint Workout
    • Lifestyle – Mini Play Breaks
    • Total Insulin Load vs Nutrient Balanced Meals
  • 21

    Day 20

    • Diet – Intermittent Fast #2
    • Exercise – Extended Duration Aerobic Workout
    • Lifestyle – 10 Primal Changes
    • The Mirror
  • 22

    Day 21

    • Diet – Sensible Indulgences
    • Diet – Sensible Indulgences
    • Exercise – Full-Length PEM Workout
    • Lifestyle – After Photo
    • Lifestyle – Reflection
  • 23

    Congratulations!

    • You completed your Total Body Reset! What next?