Cleanse + Rebuild: A 21-Day Reset

Bottega Yoga Studio · Wakefield, RI Led by:  Kristi Brock and guest appearance by Bottega Owner, Aubrey Rodman (if you cant make all)

Program Overview

• Three in-person sessions · Sundays, 6:00–7:30 PM

• Dates: October 26, November 2, November 9, 2025

• Location: Bottega Yoga Studio (Wakefield, RI)

This 21-day small-group reset helps participants reduce inflammation, calm cravings, and rebuild steady energy by pairing simple nutrition with yoga, breathwork, and doable routines. The focus is practical, supportive, and sustainable.

You’ll Learn & Practice

• A clean, earth-based meal framework (removing dairy, gluten, alcohol, added sugar, and man-made chemicals)

• Gentle yoga sequences that support lymphatic drainage and organ function (twists, compress & release, legs-up variations)

• Breathwork for nitric oxide and better circulation (simple nasal-breathing drills you’ll actually use)

• Overnight fasting (aim for 12 hours; minimum 8) and how to extend gently when appropriate

• Hydration strategy, minerals, and easy daily movement

• Re-introduction and maintenance so results stick

What to Expect by Week 3

• Less bloating and puffiness

• Clearer skin and brighter eyes

• More stable energy and mood

• Fewer cravings and a calmer gut

• Better sleep and morning clarity

Results vary; consistency matters.

The Schedule (In Person)

Session 1 – Sun, Oct 26 (6:00–7:30 PM): Reset Foundations From-the-earth food plan, pantry clean-up, hydration + minerals, 12-hour overnight fast, baseline yoga + breath routine.

Session 2 – Sun, Nov 2 (6:00–7:30 PM): Deep Detox Eliminating dairy, gluten, sugar, alcohol, and other common inflammatory foods. Strengthening daily fasting, lymph-flow yoga, nitric-oxide breath, troubleshooting cravings.

Session 3 – Sun, Nov 9 (6:00–7:30 PM): Rebuild & Sustain Smart re-introductions, strength + yoga rhythm (2–3×/week each), sleep upgrades, personal 30-day carry-forward plan.

What’s Included

• 21-Day Playbook (printable): meal framework, recipe starters, shopping list, weekly checklists

• Yoga + Breath mini-flows for home practice (5–12 minutes)

• Accountability & support: simple track-your-wins sheet and weekly prompts

• Rebuild plan for the next 30 days

Who This is For

Anyone ready to reduce inflammation, refresh daily habits, and feel lighter—without white-knuckle dieting or complicated rules. Beginners welcome.

FAQs

Is it a strict cleanse? Structured but sane: eat from the earth, avoid dairy, gluten, alcohol, added sugar, and man-made chemicals, and anchor a 12-hour overnight fast (min 8). Meals are satisfying and repeatable.

Will I be starving? Some early hunger is normal—your body is re-learning to use stored energy. We use volume foods, protein, fiber, and hydration to stay stable, not deprived.

Why yoga + breathwork? Twists, compress-and-release poses, and light inversions help move lymph and support digestion; nasal breathing boosts nitric oxide for circulation and recovery.

Do I need experience? No. All movement is beginner-friendly with options.

What should I bring? Yoga mat, water, light sweater/socks, and a notebook.

Medical note This program is educational and not medical care. If pregnant, nursing, or managing a condition, participants should consult their provider first.