Welcome to day 21 !

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     Doc Parsleys Sleep Remedy 10% discount while supplies last !

     Doc Parsleys Sleep Remedy
10% discount while supplies last !

Here is a checklist of things to get done in Week 3 some of these you hopefully did within the 1st week but...........if you haven't its never too late !

  1. Take picture of every meal you eat including snacks everyday
  2. Join Facebook group 360PT 30 Day Challenge
  3. Check in with FB Group
  4. Keep Carbs around 75 grams per day = 3 to 4 portions per day
  5. Protein keeping around 3-4 portions  per day ( if you weigh 135 lbs or less) to 4-5 portions per  of protein if you weigh over 135 lbs
  6. Intermittent fast 3 day's this week Day 15,17,19
  7. Drink 8-10 cups of water per day.
  8. 60-90 Seconds of workout before or after every meal.
  9. Strength Training x 5 week
  10. Active recuperation x 2 week 
  11. Take Supplements everyday and the digestive enzymes during or after every meal.
  12. work on Sleep hygiene " Better night sleep" Click here for more info
  13. Morning Ritual: Lets start our days off right ! Click here to get more details and how you might want to start your day off
Please remember ! the Carbs are coming down to only 75 grams per day this week or 3 portions per day . So if you overdue it and have 3 potions all in one meal that ok BUT ...... then that means that's all you get today !!! 
What I do is try to save the carbs for the time I crave them most for me that my evening meal, so I'll be extra careful Breakfast , Snack and Lunch , But ........ if for you its Lunch time when you carve them most go for it whatever works best YOU .

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Workout of the Day " WOD" : It's up to you when you want to get your WOD (Workout of the Day)  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 Body weight workouts routines .

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Drink Water upon waking: 2 Cups or more

Breakfast macro Nutrient Ratio: ( Protein 1-2 portions / Carbs- 2 / Fat - 2-3 portions/ Vegetable 1-2  portions) 

Breakfast suggestion:

Photo by: Andy Jones 360PT 30 Day Challenge member

Photo by: Andy Jones 360PT 30 Day Challenge member

Take picture of whatever you drink or eat.

Supplements: 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.

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Snack around 10:00 am ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 1 portion/ Vegetables optional)
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal below.

Suggested Snack : 

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immediately 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 macro nutrient ratio : ( Protein 1 to 2 portions/ Fat 1 to 2 portions / Carbs 1 portion/Vegetables 1 to 2 portions at least but if you want more knock yourself out)
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal below.
Suggested Lunch: 

California Roll up : Photo by Andy Jones 360PT 30 Day Challenge member

California Roll up : Photo by Andy Jones 360PT 30 Day Challenge member

Take picture of whatever you eat or drink.

Supplements: take your Digestive Enzymes  during or immediately 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: 
Note: If you prefer not to eat the suggested meal below no problem just go to the 360PT approved Food and choose a Protein 1 to 2 portions / Carb 1 portions / Vegetable 1 to 2 portions/ Fat 1 to 2 portions.

Suggested Dinner: 

Photo by ; amazingpaleo.com

Photo by ; amazingpaleo.com

  • Crock pot Chili click here for recipe
  • 1 Glass of wine or 1 portion of Gluten free nacho chips ( read label try to only have about 25 grams of carbs thats usually about 10-15 chips)

Take picture of whatever you drink or eat.

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.

Congratulations you made it ! click here to see day 22