Day 21

Yes, I can! You really can! Day 21! It’s been a long journey with ups and downs, one part at a time, one day at a time, but you have accomplished the goal you set yourself! Amazing!

“The only limit to the height of your achievements is the reach of your dreams and your willingness to work for them”

Lifestyle – 10 Primal Changes

Compile a list of things you do today that represent a distinct transition from your pre- Primal lifestyle behaviours. For example, awakening early and getting some sunlight, eating a low insulin-producing breakfast, taking a break for movement or play, standing up while working, disciplining your use of email, moderating heart rate during an aerobic workout, dimming the lights and donning yellow lenses a\er dark, and so on.

Can you get the list up to 10? How about 15? 20? Enjoy the challenge and see if you can appreciate the accumulating benefits of transforming to a Primal lifestyle.

Exercise – Full-Length PEM Workout

Complete a full-length Primal Essential Movements workout consisting of a 5-minute warm up period of easy cardiovascular exercise, and 2-3 sets of maximum repetitions of pushups, squats, pull ups, and planks.

Lifestyle – After Photo

If you are inclined, snap a progress photo to compare to the one you may have taken at the outset of the 21-Day Challenge. If you have been diligent in completing the challenges and aligned with Primal eating, you should notice some improvements in body composition.

Hopefully you will feel that the practices learned here are sustainable over the coming months and years, and have confidence that you can continue to progress at a reasonable rate with body composition goals until you attain your ideal. Take a photo every 60 days to record your progress.

Lifestyle – Reflection

Take some Ume to comment in detail about your third week of Primal challenges, and your entire 21-day journey.

Health Coach Overview