Pre-Arrival Prep
4 Weeks Until Your Arrival
28–22 day pre-arrival prep
This week, our goal is to expand your awareness. As the weeks progress, we recommend you incorporate these simple daily practices into your regular routine. If you already maintain a fitness regiment, this should not be a substitute for it, but rather an addition to your daily accomplishments. Remember the goal of this experience is to get you on track towards a healthier, more balanced you.
"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." — S.A. Friedman
Exercise
- Begin tracking your daily exercise.
- If you're not already walking with someone, think about including your children, spouse, or friends.
- If you haven't begun breaking in your shoes and socks, now is the time. It will help ensure that you are blister free during your week at The Ranch.
- Do 10 pushups and 10 crunches at least 2 times this week.
- Stretch each day for at least 3 minutes, first thing in the morning and before going to bed.
Food
- Our goal in this area is to lower the quantity of sugar, alcohol, meat, and processed foods you may ingest.
- Note when you eat your biggest meal of the day.
- Observe what you routinely eat and have the intention of improving upon that.
- Read the labels on the foods you have in your home. Observe how many contain artificial sweeteners such as aspartame, saccharin, or Splenda. Reduce anything that contains the words "hydrogenated" or "partially hydrogenated."
- Observe how much water you drink in ounces each day. Only count water -- not juice, sports drinks, coffee, or tea.
Sleep
- Think about going to bed 15 minutes earlier than usual each night.
Awareness & Meditation
- Concentrate on 5 deep breaths each day, filling your lungs so your abdomen expands and contracts.
- If you haven't had a physical in the last year, consider making an appointment with your doctor. Request a cholesterol test, fasting blood glucose test, and blood pressure check.
3 Weeks Until Your Arrival
21–15 day pre-arrival prep
This week, we are expanding action and intent into your daily practices.
"Act as if what you do makes a difference. It does." — William James
Exercise
- Walk 2–3 days this week, for 1–2 hours.
- Do 2 sets of 10 pushups and 10 crunches at least 2 days.
- Stretch each day for 3 minutes first thing in the morning, and 3 minutes before going to bed.
- Attend one yoga class this week.
Food
- Note how you feel after you eat your biggest meal of the day.
- If you like sweets, have them during the day instead of at night.
- Reduce by half the amount of artificial sweeteners you consume. Consider using organic maple syrup, honey, agave nectar, raw sugar, or processed stevia.
- If you chew sugarless gum, make sure it does not contain artificial sweeteners.
- Intend to eat dinner earlier in the day.
- Actively reduce the portions of your regular meals.
- Increase the amount of water you drink by 12 ounces each day.
- Reduce by half the amount of coffee or tea you consume each day.
- Observe how much juice or soft drinks you consume each day.
- Have several vegetarian only meals this week.
- Skip alcohol or wine at least twice this week.
Sleep
- Go to bed 15 minutes earlier than usual each night.
Awareness & Meditation
- Pay attention to your posture several times in the day. Feel the crown of your head reaching upward, creating a long spine, shoulders sliding toward the floor, and the front of your chest opening.
- Concentrate on 10 deep breaths each day, filling your lungs so your abdomen expands and contracts.
2 Weeks Until Your Arrival
14–8 day pre-arrival prep
This week, we continue our daily practice, preparing for the challenge of our body's rebellion and resistance to change.
"Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world." — Johann Wolfgang von Goethe
Exercise
- Increase your walking time outdoors to 2–2.5 hours, 2–3 times this week. Make sure half your time is spent at an incline. If you only have flat surfaces, spend 20 minutes walking up and down stairs. On off days, walk a minimum of an hour.
- Increase your pushups and crunches to 3 sets of 10 at least twice this week. These sets do not have to be done all together.
- Stretch each day for 5 minutes first thing in the morning, and 5 minutes before going to bed.
Food
- Notice how your new awareness about food is affecting conversations with others.
- Notice any cravings you may be having.
- If you like sweets, have them only 1 day this week, and not in the evening.
- Eliminate all consumption of artificial sweeteners.
- Continue to reduce the portions of your regular meals.
- Increase the amount of water you drink by 24 ounces each day.
- Reduce by half the juice or soft drinks you consume each day.
- Try to increase the number of vegetarian only meals this week.
- Skip alcohol or wine 4 times this week.
Sleep
- Go to bed 30 minutes earlier than usual each night.
Awareness & Meditation
- Continue to notice your posture several times in the day.
- Concentrate on 10 deep breaths before each meal, at least 3 times each day.
1 Week Until Your Arrival
7–0 day pre-arrival prep
You're just 1 week away from your arrival. Your focus is to prepare your body's chemistry from the withdrawal of sugar. Eliminate all added sugars and alcohol at least 4 days prior to arrival. Cut back your toenails this week by getting a Sport Short Pedicure. Make sure the toes are trimmed so they don't interfere with your daily hiking and don't buff out your calluses.
"Habit, if not resisted, soon becomes necessity." — St. Augustine
Exercise
- Push yourself this week. At The Ranch, you will be hiking approximately 2–4 hours daily.
- Walk 2–3 hours, 3 times this week, with an incline or stairs when possible. Make sure you're wearing the shoes and socks you'll be hiking in.
- Increase your pushups and crunches to 4 sets of 10, dispersed throughout the day on Tuesday and Thursday.
- Continue to stretch each day for 5 minutes first thing in the morning and 5 minutes before going to bed.
Food
- Continue to notice any cravings you may be having.
- Eliminate all sweets, desserts, and added sugar.
- Eliminate all soft drinks and alcoholic beverages.
- Continue to reduce the portions of your regular meals.
- Drink at least 12 ounces of room temperature water before each meal, at least 3 times each day.
- Continue to increase the number of vegetarian only meals this week.
Sleep
- Go to bed 1 hour earlier than usual each night.
Awareness & Meditation
- Continue to notice your posture several times in the day.
- Concentrate on 10 deep breaths before each meal, at least 3 times each day.
- Sit quietly, in silence, by yourself, in a place where you will not be disturbed or fall asleep, for 5 minutes, 3 days this week.