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 you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Blueberry Macadamia Smoothie
Lunch: Leftovers: Steak With Chimichurri + Bacon Roasted Broccoli + Yucca Fries
Dinner: Caesar Salad with Chicken + Baked Sweet Potato
Exercise Plan
Download the exercise schedules here (beginner and intermediate). View demo videos for any of these exercises on the Tools page. Make sure to schedule the time for exercise into your calendar so you don’t forget or get too busy.
Beginner:
Rest
Intermediate:
Rest
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice. Keep track of your practice by using the Stress Management Activity Log.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Many people can drink a cup of coffee or two a day without any adverse effects on their sleep. But if you’re having trouble sleeping, I recommend that you stop all caffeine intake for at least thirty days. If you’ve been consuming large amounts of caffeine for many years, you may need to cut back slowly instead of stopping all at once to reduce the potential for withdrawal symptoms. And if your sleep doesn’t improve while you’re off it and doesn’t worsen when you start again, it’s probably safe to assume that caffeine isn’t an issue for you.
Support & Community
Answer these questions in your journal: How are you feeling going into the second week? What do you want to celebrate from the first week? What didn’t go as well as you hoped, and how can you improve that this week?
Check in with the 14Four Facebook group and let them know you’re starting week 2 of the program.
Day 9
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Fried Eggs Over Spinach + Banana
Lunch: Leftovers: Caesar Salad with Chicken + Baked Sweet Potato
Dinner: Hazelnut Crusted Halibut + Butternut Squash with Herbs
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Wall Pushes or Knee Pushups
- 5 Pull Ups or 5 reps of Creeping
- 10 Chair Squats
- 10 Walking Lunges (5 each leg)
- 30 second Hand/Knee or Hand/Feet Plank
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Knee Pushups or Full Pushups
- 5 Pull Ups or 10 reps of Creeping
- 10 Squats
- 20 Walking Lunges (10 each leg)
- 30 second Hand/Feet or Forearm/Feet Plank
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Many people run around all day like chickens with their heads cut off and then wonder why they can’t fall right to sleep as soon as their heads hit the pillows. If your nervous system has been in overdrive for sixteen hours, it’s unrealistic to assume that it can switch into low gear in a matter of minutes simply because you want it to. Use our guide to stress management to implement a nightly practice that helps you calm yourself down before going to bed. Even just 5 minutes a night can make a big difference to your overall quality of sleep.
Support & Community
Consider getting a massage or visiting a sauna this week. You’ve earned it!
Or, schedule some time to take a walk in the woods, on the beach, or in one of your favorite outdoor places.
Day 10
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Pineapple Avocado Smoothie
Lunch: Leftovers: Hazelnut Crusted Halibut + Butternut Squash with Herbs
Dinner: Pesto Chicken Salad Sandwich
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 30 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + three to six 30-second intervals ranging from 70–100% max effort, with 2 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Intermediate:
- 45 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + six to eight 30-second intervals ranging from 70–100% max effort, with 1 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Use your bed (and preferably bedroom) for only sleep and sex. Avoid working and using electronic media in the bedroom, especially near bedtime. Do not bring your phone or laptop into the bedroom. (Be aware that if you read in bed, sometimes a good book with a gripping plot line can hook you — and prevent you from sleeping — as easily as more high-tech forms of entertainment!)
Support & Community
Answer this question in your journal: With only four days remaining in your 14-day reboot, how will you make the most of them?
Consider doing one of the stress management techniques that you haven’t tried yet.
Day 11
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Scrambled Eggs with Onions, Peppers and Tomatoes
Lunch: Leftovers: Pesto Chicken Salad Sandwich
Dinner: Sweet Potato, Broccoli and Ground Beef Hash
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 30 seconds Bear Crawl
- 10 Hip Raises
- 5 Full Squats
- 30 seconds of Mountain Climbers or Flutter Kicks
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 10 Squat Thrusts or Burpees
- 5 Frog Push-ups
- 10 Hip Raises
- 10 Standing Lunges (each leg)
- 30 seconds of Grasshoppers or Scissors
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Create a pleasant and relaxing environment in your bedroom. Make your bed as comfortable as possible; control the temperature (most people sleep better in a slightly cool room); and create an ambiance that is conducive to sleep and rest.
Support & Community
Check in with your accountability buddy to see how they’re doing.
Day 12
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Green Smoothie
Lunch: Leftovers: Sweet Potato, Broccoli and Ground Beef Hash
Dinner: Curry with Chicken, Sweet Potato, Peppers and Onions
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
Rest
Intermediate:
Rest
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Avoid emotionally upsetting conversations or activities. Just before bed is not the time to get into a heated discussion with your partner or a family member, and it’s not a good idea to review your stock portfolio after a bad day in the markets. Create an emotional buffer between the rest of your day and the thirty to forty-five minutes prior to bedtime.
Support & Community
This is the final stretch. If you notice that you’re starting to slip with any part of the program, revisit your Commitment Worksheet to remind yourself of why you’re doing this—and why it’s important to stick with it.
Day 13
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Smoked Salmon with Scrambled Eggs and Asparagus
Lunch: Leftovers: Curry with Chicken, Sweet Potato, Peppers and Onions
Dinner: Hamburger with Mushrooms Provençale Style
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Wall Pushes or Knee Pushups
- 5 Pull Ups or 5 reps of Creeping
- 10 Chair Squats
- 10 Walking Lunges (5 each leg)
- 30 second Hand/Knee or Hand/Feet Plank
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Knee Pushups or Full Pushups
- 5 Pull Ups or 10 reps of Creeping
- 10 Squats
- 20 Walking Lunges (10 each leg)
- 30 second Hand/Feet or Forearm/Feet Plank
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Reduce the noise level in and around your bedroom. If there’s a lot of noise outside your bedroom, use earplugs and/or a white-noise machine to block it out. This is especially important for those living in cities, where the environmental sounds can be jarring and can often occur at any time during the night.
Support & Community
Answer this question in your journal: How would your life be different if you lived it as you have been over the past 13 days?
Day 14
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Plantain and Sausage Hash
Lunch: Leftovers: Hamburger with Mushrooms Provençale Style
Dinner: Roast Chicken + Carrots and Garlic
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 30 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + three to six 30-second intervals ranging from 70–100% max effort, with 2 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Intermediate:
- 45 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + six to eight 30-second intervals ranging from 70–100% max effort, with 1 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
If you’re still struggling with sleep after all of the changes we’ve discussed over the past two weeks, you may need some additional support. Continue to implement the stress management techniques we’ve taught you during the 14Four program. You can also try a natural sleep supplement called GABA-ease which contains GABA, relaxing herbs (hops, skullcap, passionflower), B6, and theanine. The recommended dose is 2 capsules before bed. Please check with your doctor before taking GABA-ease if you are currently on antidepressant or anti-anxiety medication.
Support & Community
Congratulations! This is your final day. Check in to the 14Four Facebook group and share your success!
