The Six Week is an intensive lifestyle change program with commitments focused around exercise, nutrition, sleep, mindfulness, compassion and relationships.
the six week participant commitments
Participants will engage in an exercise regimen of 50 minutes (or more) each day, at least five times per week. You will work with your leader to determine what level of physical activity will be the optimal balance between pushing yourself and maintaining a healthy physical self.
Participants will maintain a "clean" nutrition plan throughout the program. You will collaborate with your leader to determine the most effective plan for your body and lifestyle. At minimum, every participant will commit to removing all foods with added sugar, eliminating junk and maintaining a diet of "whole foods" throughout the six weeks.
Participants agree to limit their alcohol intake to one drink per day (preferably none).
*Daily nutrition logs will be required for those who select the Supreme Package. Your Leader and Nutritionist will be reviewing these each week and making personalized suggestions on what to keep/avoid based on your selected clean meal plan.
Participants will commit to a daily meditative practice of at least 10 minutes per day. This practice can be completed in one session or broken up into multiple sessions throughout the day.
*If you are new to meditation (and many are) have no fear! Your leader will be on hand with resources to help you kick-start and maintain your practice.
Participants will develop a gratitude practice with their Leader by reflecting on and sharing three things they are grateful for each day. We recommend that you share this at the end of the day so you can really feel and experience this practice.
Participants will commit to 7-8 hours of restful sleep per night. This is an essential commitment as research continues to show the overwhelming benefits of sleep on the mind and body, including improved cognitive function, stress reduction and weight loss.
Random Acts of Kindness (RAK)
Participants will engage in a daily RAK practice. Resources will be provided on examples/guidelines of RAKs, but the simple goal is to take time out of your day to do something kind for others.
*Participants with the Supreme Package are required to tackle at least one procrastinated project during The Six Week. Unfinished projects can take up space in the mind, so this is a beneficial way to rid some unnecessary mental and physical clutter from your life.