Welcome to the 21 Day Indoor Bootcamp!

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we are thrilled you're on this journey to transform your body, habits & outlook with us!

No. Equipment. Required.

Everything you'll need is right here. No gym memberships, dues, cumbersome equipment or fad diets. Just 21 workouts, and 21 days of reinforcing 3 life-changing, doable habits you'll keep for a lifetime. You'll want to track your workout in a calendar or journal, keeping notes on how you feel after each session, and keeping track of your progress with weekly habits. This journaling is a powerful habit to keep you inspired and focused during your 21 day program. It will also help you identify obstacles and inspirations that can help propel you forward making building healthy routines for life more reasonable.

As always, if something comes up or you have a question drop us a line!

 
 

The 21 Day Bootcamp

 
 
 

Tips for getting started:

  • Mark the days on your calendar, so you know what day you're on

  • Keep track of your progress with a journal: How did each workout feel? Did you get through all of it? How did your habit go today?

  • If you really want to track you weight, make note of it on day one, and at the end of the 21 days — but don't — we repeat — do not fixate!

  • Start whenever you want, ideally after a night of decent rest when you're ready to give yourself a fresh start

  • In week 2 you will also maintain Week 1's "new habit", in week 3 you will maintain week 1 and week 2's habit. They are cumulative, and your results will be too!

  • Connect with the Private 21 Day Bootcamp Group on Facebook — stay inspired & inspire others!

 
 

Week 1: Veggies

Each week you will have just 1 new habit to focus on. Habit building require focus, simplicity & repetition, that's why we really want you to dedicate each week to just one effective, healthy change. Week one is simple: eat your veggies.

 
 

Day 1

Week 1 Nutrition:

Eat a big serving of vegetables with each meal today this whole week.

Cruciferous vegetables are some of the most nutrient dense food that you can find. Eat lots of these! (kale, swiss chard, brussels sprouts, broccoli, cauliflower, etc)

 

Day 2

Week 1 Nutrition:

Vegetables have insoluble fiber that helps satiate you (fill you up) so keep at at this week!

 

Day 3

Week 1 Nutrition:

The fiber in vegetables help to remove harmful byproducts from food, therefore naturally detoxifying the body. Stay strong & prep those veggies!

 

Day 4

Week 1 Nutrition:

Vegetables have fiber that is critical to maintaining proper bowel movement, therefor helping you to lose weight.

 

Day 5

Week 1 Nutrition:

If vegetables make you gassy, try having at least 50% of the vegetables that you consume cooked. You can do this.

 

Day 6

Week 1 Nutrition:

Each color that a vegetable is has different nutrients. Aim to have a good mix of colors. Taste the rainbow!

 

Day 7

Week 1 Nutrition:

Nutritional professionals argue constantly about the merits of high protein vs high carb vs high fat, etc. The one thing that all professionals agree on is that everyone should have a diet that revolves around a high vegetable diet. Get yours in EVERY meal.

 

How'd week 1 go? How are you feeling? Have any questions?

 
 

Week 2: Sleep

Now that you've gotten into the habit of adding vegetables (more) to each and every meal, it's time to add another habit to start building. For week two, you'll be focusing on a very important, very formidable challenge: Getting Enough Sleep.

 
 

Sleep More to Radically Transform Your Body

Set an alarm clock for your bedtime, and add an hour of sleep to your normal night. Over time, build up to 8 or more hours of sleep each night. You can do this!

 

Day 8

Week 2 Sleep:

When you sleep, your body repairs its tissues (mainly from 9PM/10PM - 1AM/2AM) To heal from workout and chronic aches or pains, make sure to have a good sleep schedule.

 

Day 9

Week 2 Nutrition:

Between the hours of 1AM/2AM - 5AM/6AM your body is doing hormonal rebalancing. Waking up at 2am is common and can potentially indicate a spike in cortisol (stress hormone) at that time.

 

Day 10

Week 2 Nutrition:

Many research studies have found a correlation between people that do not sleep well, and excessive weight gain. This could be from increased eating or hormonal imbalance.

 

Day 11

Week 2 Nutrition:

To help calm the body down, try turning off electronics an hour before bed. If you can, remove an electronic or two from the room.

* Still eating those veggies?

 

Day 12

Week 2 Nutrition:

To help increase restful sleep, do not eat 2 hours before bed time. Set another alarm if you have too, or brush your teeth 2 hours before bed.

 

Day 13

Week 2 Nutrition:

If you feel stressed or wound up before bed, try performing breathing exercises to calm the body and mind down. 5 count inhale through the nose. 7 count exhale through the mouth.

 

Day 14

Week 2 Nutrition:

You can not make up for an unhealthy sleep pattern in one or two nights. You must keep up with it on a daily basis. It is so worth it, the results are cumulative.

 

Have questions after week 2?

 
 

Week 3: Managing Your Stress

Stress takes the life out of you. It effects everything. Begin to at least acknowledge its affects, and take baby steps to reduce the powerful grip stress can have.

 
 

Day 15

Week 3 Stress Management:

When stressed, your body goes into a fight or flight response in the nervous system. Mental, emotional and physical stress are all the same mechanisms in the body.

 

Day 16

Week 3 Stress Management:

Cortisol (your stress hormone) can cause unwanted fat storage on the hips and midsection.

* Eating those veggies still?

 

Day 17

Week 3 Stress Management:

Cortisol is also a catabolic hormone that breaks down muscle tissue, therefore lowering your metabolism. (Go to bed.)

 

Day 18

Week 3 Stress Management:

When stressed, your body is in fight or flight mode and is "speeding up". When this is happening, your body is shutting down digestive enzyme production making it harder to digest foods, even good foods! So stress-eating is not helpful for body transformation.

 

Day 19

Week 3 Stress Management:

When the body is in fight or flight mode and chronically stressed you're not producing melatonin adequately. It's not a time to sleep. So, taking sleep supplements may not help if stress is the root cause. (How are those veggies going?)

 

Day 20

Week 3 Stress Management:

Experiencing stress can cause you to crave and ultimately choose foods that are pleasurable. These foods tend to breakdown quickly, like sugar and refined carbohydrates. Be conscious of your decisions when stressed. Have smarter slow-digesting snacks within arms reach.

 

Day 21

Week 3 Stress Management:

The same breathing exercises before bed will help reduce stress in the body and calm down the nervous system. 5 count inhale through the nose. 7 count exhale through the mouth.

 
 

 Congratulations!!

You did it! Trained daily and got really good a sneaking in more veggies, more zzz's & a few deep breaths. Habits, like plants, need to be watered, so keep your new habits steady and well fed. Which reminds us, drink plenty of water!

Ready to take it to the next level? Let's talk!