Welcome to the 14Four! Watch the introductory video below to get acquainted with the program. Then you can use the sections below to access the content as you move through the various stages of the program. Good luck!
Week 1: Prep
Your Secret Weapon: Preparation
Welcome to your first week! As you work through the program, you’ll see pages just like this for each week. Go through each step and complete the actions. In this first week, we'll begin the preparations you need to make in order to get the most out of the 14Four program. Step 1 Watch this…
Week 2: Prep
Critical Success Strategies
This week you will finish your preparations for the 14-day program, which will begin next week. STEP 1 Watch this week’s video from Chris. STEP 2 Watch this week’s videos from your nutritionists, Kelsey and Laura STEP 3 Finish reading 9 Steps to Perfect Health, overview of 2nd half. Note that Kelsey and Laura did an…
Week 3: Reboot
One Day at a Time
This is the first week of your 14-day program. I'm so excited for you! Begin the week by watching this week's video from Chris: Day 1 Meal Plan Download the full PDF meal plan here or view the recipe directly online using the links below. Remember to prepare double the amount you and/or your family…
Week 4: Reboot
Getting in the Groove
Congratulations! You're half-way there. This is the second week of your 14-day program. Keep up the good work! Begin the week by watching this week's video from Chris: Day 8 Meal Plan Download the full PDF meal plan here or view the recipe directly online using the links below. Remember to prepare double the amount…
Week 5: Transition
Transforming Your Life
Give yourself a huge high-five for finishing the program. That's no small accomplishment. Now it's time to talk about how to integrate the changes you've made over the past two weeks into your day-to-day life. That's what we're going to focus on this week. STEP 1 Watch this week’s video from Chris. STEP 2 Take “After”…
Recipes
Remember that the meal plans are made for one person (each dinner recipe makes enough for two servings, which leaves leftovers available for lunch the next day.) If you are cooking for more than yourself, make sure to adjust the ingredients so that each dinner you prepare is enough not only for everyone eating that…
Stress Management
In this section you’ll find the stress management videos and audios that make up the 14Four program. Audio Programs 3-6 Breathing: This simple breathing technique is a great choice for those that are completely new to meditation and stress management, as well as for those situations where you feel extremely anxious, tense, or activated. Guided…
Exercise Demos
In this section you'll find the exercise demo videos that make up the 14Four program.
Next Steps
Congratulations on completing the 14Four program! The 14Four Team knows what a difficult process this can be, and we’re incredibly proud of your accomplishment. You should be too. A few things you should do after finishing the 14Four: Fill in your Measurements worksheet to see how your body has changed. Complete the Exit Quiz view…
