Day 1 

Here is a checklist of things to get done within the first week:

  1. Order Supplements from the 360Vitamin Shop
  2. Take picture of every meal you eat including snacks everyday
  3. Take a Before selfie Picture ( you can keep this to yourself or share) 
  4. Get Baseline Measurements ( Instructions) 
  5. Join Facebook group 360PT 30 Day Challenge
  6. Check in with 360PT 30 Day Challenge FB Group
  7. Workout of the Day " WOD" will be executed 5 days per week  you can choose our CrossFit or Body weight Routines.
    360PT CrossFit ( some equipment required)
    360 PT Body Weight Routines ( very little or no equipment needed)  
  8. 2 Days of Active Recuperation per week.

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Intermittent Fast: Today we will be an Intermittent fasting day we want to go 12-14 hours  before eating again count down from when you finished  your last meal from the night before. For example if you finished eating at 8:00pm the night before you will wait until 10:00 am ( 14 hrs) to eat your next meal. But still drink water, Hot Tea or Coffee is fine .
I'm not a huge fan of Diet Sodas but .... if that is your thing go ahead and indulge I know I certainly would have a problem in the morning if your tried to take my morning Joe from me.....
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Workout of the Day " WOD" : It's up to you when you want to get your WOD in just be sure to get it in ! You can either Choose our 360PT CrossFit WOD or if you want to workout at home or you are on the Road you can choose one of our Bodyweight workouts routines .

Breakfast: Intermittent Fast 12-14 hrs

  • Coffee or Tea
  • 2 Cups or more of water

Note: if your used to eating breakfast and you must eat something pick something from the Fat category ( Avocado or handful of nuts) . I know its sounds crazy but Fat does not give you the same Insulin Spike ( Fat storing hormone) that Carbs do or even protein from GNG. 

*Gluconeogenesis (abbreviated GNG) is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

Take picture of whatever you drink or eat.

Supplements: Do not take any supplements on an empty stomach while Intermittent fasting.

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds This
              should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk and        
               10 being complete exhaustion . You can check out the exercise link here for suggestions.

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Snack around 10:00 am ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 1 portion/ Vegetables optional)
Suggested Snack : Whey Protein Shake Flavor of choice

  • 1-2 Scoops Whey Protein
  • Cup of water
  • cup of Ice
  • 1/2 Banana or ( not and )Frozen Blue berries
  • Handful of Nuts

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immedialty after eating "Do not take your digestive enzymes on an empty stomach"

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds This
              should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk and        
               10 being complete exhaustion . You can check out the exercise link here for suggestions.
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Lunch: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 1 portion/Vegetables 1-2 portions)

  •             1-2 Beef patties ( if you are eating at a fast food joint just order a dbl burger and take
  •              off bread.
  •              handful of Rice or Potato
  •              Salad
  •              Dressing about a thumbs worth.


Take picture of whatever you eat or drink.

Supplements: take your Digestive Enzymes  during or immedialty after eating "Do not take your digestive enzymes on an empty stomach"  

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds.This should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk and        
  10 being complete exhaustion . You can check out the exercise link here for suggestions.
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Dinner: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 3 portions/Vegetables 1-2 portions)

  •     1-2 Pieces of fish
  •     Rice 1 cup
  •     Broccoli as much as you like
  •     Salad
  •     Salad Dressing
  •     Glass of wine or other Drink  (or substitute for a pice of fruit)  

Take picture of whatever you drink.

Supplements: take during or immediately after eating

  •                        Multivitamin
  •                        EPA/DHA ( fish oil)
  •                        Digestive Enzymes

 Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds .This
                 should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk                 and 10 being complete exhaustion . You can check out the exercise link here for suggestions.

OK congratulations you made it ! click here to go to day 2