30 Strong Challenge

30 Strong is a strict immersive 30 day mind body challenge designed to:

• Restore Your Nutrition (Rebalance hormones. Improve Gut Health.)
• Reboot Your Fitness
• Reset Your Mind

Benefits include: Reduced Body Fat. Rebalance Hormones. Better Gut Health and Digestion. Improved strength and endurance. Increased Energy and Mental Focus. Improved Immunity. Healthier Hair Skin And Nails. 

Nutrition Rules

Don’t: 

• No Alcohol
• No Beverages Other Than Water, Unsweetened Teas, Unsweetened Organic Coffee (Milks can be used in meals)
• No White Flour Products (whole grains are fine)
• No Refined Sugar (if sugar is lingering in a product it’s ok, but no cakes, cookies, candy, ice cream etc.)
• No Processed Salty Snacks (Air Popped Popcorn, Organic Blue Corn Chips and Organic seeded crackers in moderation are ok)
• No Grazing or Snacking Throughout The Day (there is one scheduled snack)

Do :

• Drink 60oz of water a day
• Create a minimum 12 hour overnight fast
• Strongly Consider Following One of The Following Fitness App Meal Plans:
  • Omnivore
  • 30 Day Keto Reset
  • 6 Keys
  • Vegetarian
  • Paleo / Gluten Free
  • Pescatarian
  • All these plans will work perfectly.  All adhere to the core principles of the 30 Strong Program. The differences in each simply accommodate the individuals personal food preferences.
• Count Calories – The Fitness App Meal Plans will establish this for you automatically based on whether you set your goal to Weight Loss, Weight Maintenance, or Muscle Gain Muscle.
• Eat 4 Meals A Day – Eat Every 3 to 4 hours – (Breakfast, Snack, Lunch, Dinner)
• Eat Clean Quality Protein, Fats, And Carbs in each meal
  • Protein: Chicken Breast, Grass Fed Beef, Wild Caught Fish, Shrimp, Eggs, Organic Yogurt
  • Complex Carbs (Beans, Legumes, Non-Starchy Vegetables, Fruit, Whole Grains)
  • Healthy Polyunsaturated and Monounsaturated Fats (nuts, seeds, cold water fish, avocado, olive oil)
• Eat Unlimited Non-Starchy Green Vegetables
• Incorporate Fermented Foods Often (Kefir, Plain Organic Yogurt, Miso, Kimchi)
• Consider Supplementation – (Organic Green Superfood Powder, Human Resident Strain Synbiotic, Krill Oil)

Fitness Rules

Don’t:

• Train Every Day
• Train Over 6 Hours Intensely a Week
• Train the Same Muscle Group More Than Twice a Week
• Skip Warm Up and/or Cool Down

Do:

• Follow the 30 Strong Fitness Program in App (4 Strength & Mobility Days, 1 HIIT Day, 2 Rest Days)
• Foam Roll After Every Strength Workout (Use Foam Roll Program in The Fitness App Workout Generator)
• Feel Free to Add Light Recovery Activity (walking, casual biking, swimming, hiking)

Lifestyle Rules

Don’t

• Smoke
• Do Drugs Of Any Kind Unless Prescribed By A Doctor

Do:

• Prioritize Sleep and get 7 to 8 Hours a night
• Follow The Fitness App 30 Strong Breathing Exercise / Meditation Program Daily
• Follow The Wim Hof Cold Shower Regimen:
  • Week 1 -  :30 Second Cold Shower Daily
  • Week 2 -  1:00 Minute Cold Shower Daily
  • Week 3 -  1:30 Cold Shower Daily
  • Week 4 -  2:00 Cold Shower Daily