FOCUS: Environment and Support (Who do you surround yourself by?)

NUTRITION: Track yourself and record your food and water intake on MyFitnessPal

MOVEMENT: Breathwork (Start noticing how you breathe and bring in regular breathwork exercises)

FOCUS: Intention and Distraction (Are you setting your intention daily? What do you distract yourself with on the regular?)

NUTRITION: Remove alcohol and drugs

MOVEMENT: Cardio (Start bringing in regular cardio workouts)

FOCUS: Imagination (Are you using your imagination for yourself or against yourself?)

NUTRITION: Remove ultra-processed foods including seed oils

MOVEMENT: Somatic warm up of scrubbing, tapping and massaging (Do it daily!)

FOCUS: Stress and your nervous system (What have you normalized that is really stressing you out?)

NUTRITION: Remove refined sugar (Replace with honey and maple syrup)

MOVEMENT: Resistance work and weight lifting (Stick to the plan of incorporating regular resistance training)

FOCUS: Tracking and awareness (Pay attention to why you do what you do. Witness yourself and those around you and ASK BETTER QUESTIONS!)

NUTRITION: Remove gluten (Avoid replacing with ‘gluten-free products)

MOVEMENT: HIIT Training (Make it to Exercise Church :)

FOCUS: Presence and senses (Notice when you are pulled to the past or the future. Bring yourself back through your senses)

NUTRITION: Remove dairy (Avoid replacing with non dairy products)

MOVEMENT: Primal movements (Get low in your squat, crawl around, walk barefoot, climb a tree!)

FOCUS: Rest and stillness (Listen to your body and practice short naps. Sit outside in stillness and just be!)

NUTRITION: Remove corn and soy (Pay attention to corn and soy byproducts!)

MOVEMENT: Endurance and zone training (Lean into longer endurance training)‍ ‍

FOCUS: Pain and your edge (Are you someone who blasts past your edge and has normalized pain or do you avoid it at all costs?)

NUTRITION: Remove nightshades and beans (Pay attention to any changes in bloating and inflammation)

MOVEMENT: Pilates/Barre/Yoga (See how it feels to practice alignment based movement modalities on the regular)

FOCUS: Control and flow (Are you someone who needs to control the external in order to feel safe? Can you allow for flow? Is it to the extent that you become the passenger of your life?)

NUTRITION: Remove eggs (You can bring back raw organic dairy to check for sensitivity)

MOVEMENT: Spherical movement (Bring in all the movements of the spine)

FOCUS: Sacredness and appearance (Do you treat your body as a sacred vessel of life? How much are you comparing yourself to others or looking at your body or appearance with criticism?)

NUTRITION: Remove all grains

MOVEMENT: Dance (Shift your relationship to dance by playing music and moving your body!)

FOCUS: Pleasure

NUTRITION: Remove caffeine (You can have some smaller amounts through guayusa and green tea)

MOVEMENT: Sex (Allow quality time of intimacy with yourself and your partner) Shake and bounce

FOCUS: Vision and purpose (Do you have a vision you are connected to? Why are you here? If you have breath, you have purpose!)

NUTRITION: Remove all industrial farmed meat and animal products (Wild game only!)

MOVEMENT: Cross training (Practice moving in different ways!)

FOCUS: Celebration (Can you fully celebrate yourself and your accomplishments?!)

NUTRITION: Remove all animal products only if you want to detox this final week

MOVEMENT: Play (Play with your kids or others in movement)

Complete 24 miles in 24 hours on bike, run, swim, hike …. a combination of any with friends!

Share your Eulogy at our final class together over Zoom!