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 overview of this in the videos you just watched, but for extra information make sure to check out the eBook!
STEP 4
Complete your commitment worksheet. Consider posting your commitment to the 14Four Facebook group. While this is entirely optional, it helps to create a community of people sharing common goals and it helps to keep you accountable.
STEP 5
Clean out your pantry and go shopping. This is the fun part! Make sure you check out the videos on this topic below as well as the cheatsheet to make this easy. Don’t forget, the shopping list for next week’s meals, Week 3 Shopping List, can be found in Week 1 of the program.
STEP 6
Take your before measurements and pictures. To track your progress effectively, it’s important that you take some measurements and pictures before you start your challenge. You’ll be amazed at the difference between your before and after pictures, so trust me – this is worth doing. Once you’ve done this, save the pictures and info in a safe place on your computer. You’ll want them to compare to your “after” measurements and pictures, which you’ll take at the end of the program.
STEP 7
Prepare your 14Four Journal. During the 14-day reboot, we’ll periodically ask you to answer some questions in your journal. This doesn’t need to be fancy—a simple composition book, or Moleskine, or if you are paperless, a software-based journal application or word processor is fine.
STEP 8
Listen to the “Intro to Meditation” recording.
STEP 9
Check out the Stress Management Audio/Video Recordings and additional resources. Start to think about which of these you would like to try during your 14 day challenge by listening/watching to the options available through the 14Four program.
STEP 10
Find an accountability partner. Having someone to support you along your health journey is incredibly important. Find an accountability partner either in person (your spouse, friend, sister, etc) or online in our Facebook group.
STEP 11
Check out the cheatsheets for this week.
STEP 12
Print or save your handy cheatsheets. We designed these handouts to make your challenge as easy as possible. Print them out and hang them on your fridge or save them to your computer for easy access.
Tasks
- Commitment Worksheet
- Take “Before” Photos
- Find an Accountability Partner in Facebook Group
Videos
Week 2: The Power of Commitment
Review: 9 Steps to Perfect Health (Part 2)
Kitchen Clean Out
Shopping Guide
Introduction to Meditation
Downloads
- Cheatsheet: Kitchen Clean Out (pdf)
- Cheatsheet: Stress Management Log (pdf)
- Worksheet: Measure Your Progress (pdf)
- Worksheet: Commitment Worksheet (mp3)
- Week 4 Meal Listing (pdf)
- Week 4 Shopping List (pdf)
