21-Day Foundations Program

Potential Benefits

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  • Increased fat-burning, weight loss, and energy.
  • Improved sleep and lower stress.
  • Improved strength and mobility.
  • Increased focus and productivity.
  • Greater sense of well-being.

No more crash diets. No supplements. No crazy workouts. Just real food, sensible movement, sleep, and stress management.

What's included?

Individual [$30]

  • Daily emails covering nutrition, movement, sleep, stress management and more!
  • Additional support via email.
  • Program starts at your convenience (the day after you sign up).

Group [$60]

  • Daily emails cover nutrition, movement, sleep, stress management and more!
  • Troubleshoot struggles and celebrate successes via private Facebook group.
  • Live video Q&A.
  • Community support.

Next program starts September 7th!


Nutritionally, we will focus on:

  • Eating real, whole, nutrient-dense foods.
  • Food quality spectrum.
  • Simple meals that are delicious and nourishing.
  • Eating well on a budget.
  • Intermittent fasting and meal timing.



Our approach to fitness will be relatively simple; your movement/exercise routine should enhance your physical and mental health as well as overall sense of well-being. This is accomplished via:

  • Appropriate movements for your current fitness level and long-term goals.
  • An emphasis on low-level aerobic activity.
  • Avoidance of excessive high-intensity exercise and the cardio "black hole."
  • Short, sensible strength workouts.
  • Occasional, brief "all-out efforts."



Prioritizing self-care makes everything easier. This includes:

  • Sleep hygiene: building an evening routing that promotes quality sleep.
  • Stress management: perhaps the most important yet oft-forgotten aspect of modern health.
  • Community: cultivating strong social connections is a key component of health and happiness.
  • Nature, sunlight, morning routines, and more!

"The best time to plant a tree was 20 years ago; the second-best time is now..."
- Unknown