The Six Week is an intensive lifestyle change program with commitments focused on MINDFULNESS, EXERCISE, NUTRITION, SLEEP, GRATITUDE, and KINDNESS.

 
 

Participant commitments 

Exercise

Participants will engage in an exercise regimen of a minimum of 30 minutes each day, at least five times per week.  You should choose a level of physical activity that will be the optimal balance between pushing yourself, leaning into your edge, and maintaining a healthy physical self.

Nutrition

Participants will maintain a "clean" nutrition plan throughout the program.  You should choose a plan that is most effective for your body and lifestyle.  At minimum, every participant will commit to removing all foods with added sugar, eliminating processed foods 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) throughout the program.  

Meditation

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. 

Gratitude

Participants will develop a gratitude practice with their Buddy 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.  

Sleep

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 unexpectantly kind for others.  

All participants receive the following as part of the Six Week experience:

The Six Week Starter Kit

  • This will be emailed before the program begins to give you tools and resources on all six commitments so you are prepped for success!

  • The Six Week Intake Questionnaire will be included in this kit to help you set your goals/intentions for the program.

    Private Six Week Facebook Group

  • The Six Week has a closed Facebook group and this is where you can read/post with your community members to stay motivated and accountable to your commitments.

  • This is also where your Coach will post group messages and weekly resources to keep you supported and informed throughout the program.

    Buddy Gratitude System

  • Each Six Week Participant will be assigned a Buddy to communicate gratitudes with at the end of each day.  You can create more between buddies if you’d like, that part is up to the two of you.

  • We encourage you to get a group together and have multiple buddies. This is a wonderful way to stay accountable with co-workers, family members or just a group of close friends! 

    Group Calls via Zoom

    There will be THREE group calls during this program:

  • Kickoff Call: Wednesday, January 2nd, 2019 @ 6pm PT

  • Mid-Point Call: Wednesday, January 23rd, 2019 @ 6pm PT

  • Wrap-Up Call: Wednesday, February 13th, 2019 @ 6pm PT


For more information on the commitments, please refer to the FAQ page or submit a Contact Us request.

Change your Practices

Change your Brain

Change your Life

 
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