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21 Day Reset



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4 Weeks

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Plan Description

This is a gradual progressive hormonal/ adrenal reset that takes training fuel into consideration.
It’s meant to reset, (and ultimately detox) by avoiding certain foods for 72 hours. Every few days it will target the following systems :
Estrogen, insulin, leptin, cortisol, thyroid, growth hormone and testosterone.
There’s also some carb timing for adrenal fatigue and some carb/ protein/fat and fiber timing and percentages for pre training, training and post training windows .
I will also address the amounts of carbs, protein, fat and fiber grams to aim for daily and ways to judge / measure without looking at labels, counting calories or weighing food!
This is gradual. It’s completely doable!
I can not take credit for the information shared. This is merely a summary of all of my favorite nutrition books.
Please see the credits & book list included in the plan


Average Weekly Breakdown

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Workouts Per Week Weekly Average Longest Workout
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Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl

Sample Day 1


Welcome to the 21 Day Reset!!
Please use this as a guide but don't despair if you fall off the wagon a little along the way. Just get back on it!
This is meant to help you reset, find some culprits in your daily habits & nutrition strategies.

Sample Day 1

Day 1

Days 1-3: Goal to reset Estrogen

1. avoid red meat & pork
2. avoid alcohol
3. increase your fiber to 20 grams minimum

favorite fiber (very little sugar):
Whole Foods or Amazon

Sample Day 1

Training Tip 1

Core Foods to keep in stock from now on:
1. Fish:
2. Lean Meats
3. Fruits: Berries, raspberries, prunes, strawberries, bananas, pineapple, mangoes, dried figs & majool dates
(don't go out and buy all of these fruits....we will be cutting them out for a brief period during this reset)
4. Vegetables: broccoli, asparagus, spinach, sweet potatoes, butternut squash, purple and green cabbage...
5. Nuts: Walnuts (high in Omega 3's), Brazil Nuts, Macadamia nuts
6.Seeds: eaten raw - chia, pumpkin, flax, sesame & sunflower
6. Legumes: Peas, beans, lentils

Sample Day 2

Training Tip 2

-avoid coffee during your normal training unless it's within 1 hour of a key workout
-try and keep caffeine intake below 200 mg/day
-you want your body sensitive to caffeine so that you'll feel a boost on race day

Sample Day 2

Day 2

1. Keep avoiding red meat/ pork & alcohol
2. Increase fiber to 30 grams
3. Eat 1lb of veggies a day (7 cups)

Sample Day 3

Training Tip 3

You MUST continue to fuel this way even though you are doing the 21 Day Reset!!
If you are doing aerobic/ cardio training for longer than an hour please fuel the following way for the 21 day reset. This is not intended for Build or Peak phase training!

Fueling Windows for Training lasting more than 1 hour:

15 min prior to a workout: easily digestible carbs low in fat & fiber (2 majool dates or 1 banana, or 1.5 cups of apple sauce

performance fuels that are easily digestible and low in fat & fiber: Sports Drinks (EFS Pro, Gels, Sports Beans, Chews) 1 bottle of sports drink per hour of training

For the purpose of the 21 day Reset we will be avoiding your RECOVERY DRINK & your Post Workout Meal! For both of these please eat the whole foods recommended in the 21 Day Reset

Sample Day 3

Day 3

1. Keep avoiding red meat/pork/alcohol
2. 35 grams fiber a day
3. 1 lb veggies a day
4. eat good fats: 1 golf ball size at breakfast, lunch & dinner

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