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Welcome to day 4 ! 


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

  1. Order Supplements
  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
  5. Join Facebook group 360PT 30 Day Challenge
  6. Check in with FB Group

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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 Body weight workouts routines .

Breakfast : ( Protein 1-2 portions / Carbs- 0 / Fat 1-2 portions/ Vegetable 1-2 portions

Breakfast suggested Recipe : Low Carb Egg & Avocado Bowl Recipe
 

Water : 2 Cups or more upon waking

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)
Suggested Snack : Peach Pie Protein Shake :

  • Peach Pie Shake
  • Handful of Nuts

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immediatly 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)

Suggested Lunch: Chicken Breast and Sweet Potatoes Recipe


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: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 3 portions/Vegetables 1-2 portions)

  •     1-2 Portions of Roast Beef Recipe (Protein)
  •     Carrots &  Potatoes (Carb)
  •     Black eyed peas ( or sub with other type of bean) (Carb)
  •     Salad (Vegetable)
  •     Salad Dressing ( Fat)
  •     Glass of wine or other Drink  (or substitute for a piece of fruit) (Carb)

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.

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Congratulations you made it ! click here to go to day 5