21-Day Jumpstart

Day 1 Replay - Welcome

• Welcome
• Housekeeping
• Overview
• What is the Brain-Based Body Blueprint?

Action Step:

Journal your top 3 frustrations with previous wellness attempts. 

Be sure to share your action steps with me at [email protected] or share in the training chat.

Day 2 Replay - Your Blueprint

• Recap Day 1
• Blueprint Quiz

Action Step:

Take the quiz and tally up if you have mostly A's, B's, C's, or D's.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 3 Replay - The Power of Tiny Changes

• Recap Day 2
• Blueprint Quiz Results
• Finding your true "Why" - getting to the root of the feeling you want to align with.

Action Step:

The 5 Why's Exercise

Be sure to share your results with me at [email protected] or share in the training chat.

Day 4 Replay - Your Nervous System

• Recap Day 3
• The role of the nervous system in habit change
• Nervous System Quiz

Action Step:

Identify what state your nervous system is usually in (fight, flight, freeze).

Be sure to share your results with me at [email protected] or share in the training chat.

Day 5 Replay - Your Energy States

• Recap Day 4
• Calming vs Energizing Techniques for Different States

Action Step:

Choose 1 calming tool to practice over the weekend. 

Be sure to share your results with me at [email protected] or share in the training chat.

Day 6 Replay -Understanding your Unique Neural Blueprint

• Recap Day 5
• How neurodivergence, hormones, and chronic illness influence change

Action Step:

Choose 1 Energizing tool to practice over the weekend + Brain Dump how any of these areas impact your daily life and habit change. 

Be sure to share your results with me at [email protected] or share in the training chat.

Day 7 - Week 1 Recap + Brain Dump

• Review the training videos from week 1. 

Action Step:

Reflect on wins, challenges, and insights from the week.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 8 - Making Change Effortless with Habit Stacking

• Recap Week 1
• Intro to habit stacking and its neuroscience.

Action Step:

Create one new habit based on your blueprint, and tie it to an existing routine. Practice daily.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 9 - The Role of Joy in Habit Change

• Recap Day 8
• Why joy is essential for making healthy changes.

Action Step:

Choose joy! Brainstorm one exercise you find joyful and one non-exercise thing that brings you joy. Choose something to practice incorporating into your day from your list of non-exercise activities.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 10 -Designing a Flexible Routine

• Recap Day 9
• Balancing structure with the flexibility your brain needs. 

Action Step:

Start tracking what you eat in a day and note anything that comes up for you.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 11 -The Sleep-Habit Connection

• Recap Day 10
• How sleep impacts everything.

Action Step:

Practice getting morning sunlight and choose one sleep habit to improve tonight.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 12 -Food + Mood

• Recap Day 11
• The impact of food on mood, energy, and the brain.

Action Step:

Track for one day how your food choices make you "feel."

Be sure to share your results with me at [email protected] or share in the training chat.

Day 13 - Movement that Feels Good

• Recap Day 12
• Ditching "all-or-nothing" exercise and finding what works for you.

Action Step:

Try one movement that feels good, even if it's just a walk.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 14 - Week 2 Recap + Blueprint Check-In

• Review the training videos from week 2. 

Action Step:

Reflect on wins, challenges, and insights from the week.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 15 - Tackling Setbacks with Grace

• Recap Day Week 2
• Why setbacks happen and how to rewire your response.

Action Step:

Create a "setback plan" for when things don't go as planned.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 16 - The Role of the Subconscious in Habit Change

• Recap Day 15
• Aligning conscious goals with subconscious beliefs.

Action Step:

Write an affirmation based on your goals.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 17 - Monitoring + Adjusting for Long-Term Success

• Recap Day 16
• Track progress without obsession or overwhelm.

Action Step:

Decide a simple method of tracking your progress moving forward.

Be sure to share your results with me at [email protected] or share in the training chat.

Day 18 - Building your Personal Wellness Toolbox

• Recap Day 17

Action Step:

Start assembling your wellness toolbox with your insights from the jumpstart. 

Be sure to share your results with me at [email protected] or share in the training chat.

Day 19 -Rewriting Your Wellness Story

Action Step:

Refer to your day 19 email and follow the prompts. 

Be sure to share your results with me at [email protected] or share in the training chat.

Day 20 -Celebrating Wins + Future Visioning

Action Step:

Refer to your day 20 email and follow the prompts. 

Be sure to share your results with me at [email protected] or share in the training chat.

Day 21 - You Did It! 

Action Step:

Please review your Day 21 email to wrap up and reflect on your wins, challenges, and insights from the month.

Be sure to share your results with me at [email protected] or share in the training chat.