WELCOME TO
PLAN THREE
Plan Three
B.Y.O.P.
Build Your Own Plan!
Must include #1 and #2 then you pick the rest!
1. Drink water daily
2. Drink ketones daily
3. Skip one meal a day
4. Food choices - keto, low carb or you choose!
5. Exercise
6. Personal Development
7. Cut out sugary drinks and alcohol
Build Your Own Plan
Drink
Water
First calculate
how much water you should be drinking daily.
Track Water Daily
Top free apps to track water.
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Daily water tracker
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Hydro Coach
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WaterMinder
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Water Drink Reminder
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iHydrate
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Aqualert
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Water Tracker
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Plant Nanny
5 BEST TIMES TO DRINK WATER
1. After you wake up
Helps you remove toxins, clean urinary tract and activate your internal organs.
2. Before a meal
Thirty minutes before a meal drink a glass of water for better digestion
3. Before movement
Drink water before any movement to help reduce dehydration
4. 1 hour before bed
Helps your organs rest and lowers risk of health problems that could happen at night.
5. When you feel thirsty
When ever you are thirsty grab water!
WHY DRINK WATER
1. Helps you shred fat
2. Gives you healthy skin
3. Helps fight infections
4. Gets rid of body toxins
5. Helps with a healthy heart
6. Prevents or helps with joint pains
7. Boosts energy
8. Prevents constipation
9. Reduces risk of cancer
10. Improves productivty
#1
Drink Ketones
CHARGED in the AM
CAFFEINE FREE in the PM
1. Pick your flavor
2. Fill shaker up with desired water. Ice is optional to enhance the flavor.
3. Put in pack of ketones
4. Shake them up and sip over 30 minutes.
5. Shake up CHARGED in AM and CAFFEINE FREE in the PM about 7-8 hours apart
First two days please only drink half packs at a time. After the first two day switch to full packs
#2
Skip One Meal Daily
Choose either first meal of the day or last meal of the day.
First Pick Your Meals
Are you going to skip breakfast or diner?
Track Your Fasting
Please join our fasting app group!
First why would you skip dinner or breakfast?!? Skipping one meal a day AKA intermittent fasting is simply a pattern of eating. It’s not a diet plan, it’s just a conscious decision to skip meals, like breakfast, on purpose.
When you set your app up make sure to set up a 16 hour fasting window.
You will eat within 8 hours of the day and not eat for 16 hours of the day. Ketones can be taken ANYTIME of the day. Seriously these are why I can actually do these fasting windows.
If you decide to skip the first meal of the day then I would suggest eating your first meal around 11am and eating what your body needs until 7pm. At 7pm set your app for a 16 hour fast and start over tomorrow!
If you decide to skip the last meal of the day then I would suggest eating your first meal around 9am and eating what your body needs until 4pm. At 4pm set your app for a 16 hour fast and start over tomorrow!
You can always adjust your hours. Just use the app and click start when you are ready. The important part is to have a minimum of 12 hours fasted daily if you choose this plan.
5 IMPORTANT
POINTS OF
SKIPPING A MEAL
aka INTERMITTENT
FASTING aka IF.
1. One of the primary benefits of intermittent fasting is that it puts you in a fat burning state. In other words, fasting makes it more likely that you'll burn fat and not muscle.
2. Listen to your body as to what you should be putting into it in those 8 hours of eating. Do you feel tired or drained after eating certain foods? I would suggest staying away from those.
3. Make your life simple by picking the best times for you. IF makes life so SIMPLE! Only two meals a day! Freeing up some time to have the energy to focus on other things.
4. Pairing skipping a meal with high intensity interval training 2-3 times a week will lead to faster fat loss and muscle gain.
5. Try not to eat the same food everyday! Have fun and spice things up.
and lastly.... perfection isn't what we are trying to achieve. We are just trying to change one day at a time for a better you.If you don't get this PERFECT the first time. It is okay! We have twenty one days together!
#3
Eating
Lifestyle
keto
or
low carb
CHOOSE YOUR PATH
1. Count everything going into your mouth. This means counting carbs, sugars, fats, protein. The app I would suggest is Carb Manager. There is a fee with the app.
Calculate your Macros just so you have a good idea of where you should be at!
2. Choose to do LAZY keto or low carb. This means that you do not keep track of anything! (Food Freedom) You do not need any additional tools.
First Pick Your Food
Keto or Low Carb?
Fasting Meal Plan
Kid Approved Keto
Meal Plan Under $100
Vegan Shopping Guide
Keto Guide
Hidden Sugar List
Low Carb Snack List
Simply Keto
#4
Exercise
The goal.. not to kill yourself. The goal is to work harder everyday to be better. Not work for one day at an insane level and never try to workout again. Pace yourself.
#5
CHOOSE YOUR PATH
Pick your workout days. Make sure to have a day off or a casual day of movement.
1. Cardio Only
2. Weight Lifting Only
3. HIIT Only (High Intensity Interval Training)
4. HIIT with weights
5. Cardio with weights
6. Purchase a fitness program
----- HIGHLY Recommended -----
Workout programs
Strong & Confident Workout Program
Discount Code: JUMP14
Discount gets jumpers their first month for $14
This is an app-based workout program that you can take with you anywhere - designed to cater to ALL fitness levels and can be done at home or in gym! This program only requires access to a pair of dumbbells.
Free Workout Programs
22 Minute Cardio
Do Each Exercise for 1 Minute
Jump Rope
Mountain Climbers
Jump Rope
Mountain Climbers
30 second rest
Jump Rope
High Knees
Jump Rope
High Knees
30 second rest
Jump Rope
20 Squat Jumps
Jump Rope
20 Squat Jumps
30 second rest
Jump Rope
Push Ups
Jump Rope
Push Ups
30 second rest
Jump Rope
High Knees
Jump Rope
High Knees
Cardio with Weights
-dumbell-
Warm up first!
Day One
Day Two
Day Three
Day Four
Day Five
Hiit
Day One
Day Two
Day Three
Day Four
Day Five
Hiit with Weights
Day One
Day Two
Day Three
Day Four
Day Five
Weights only
Day One
Day Two
Day Three
Day Four
Day Five
Full Body
Personal
Development
Personal development enables you to have a personal vision of the future, which gives you a clear idea as to what or where you will be in the next few months or years. Knowing your target and destination in life makes it easy to draw up a plan on how you will achieve your goals.
Ways you can personally develop!
1. Read about what you want to improve.
2. Reflect at the end of each day.
3. Create a strong schedule
4. Stay honest with yourself.
5. Listen to a podcast.
6. Measure your progress.
7. Consistency is the key with daily practice.
8. Pick a hobby, spend time with that hobby.
9. Unplug from television.
10. Learn something new.
11. Wake up earlier.
12. Write a letter to your future self.
13. Journal.
14. Meditate.
15. Let go of the past or negativity.
#6
Remove Sugary Drinks and Alcohol
"Americans consume on average more than 200 calories each day from sugary drinks. Research shows that sugary drinks are one of the major determinants of obesity and diabetes, and emerging evidence indicates that high consumption of sugary drinks increases the risk for heart disease, the number one killer of men and women in the U.S."- The Nutrition Source
Health Benefits
"If you can learn how to stop drinking soda, you'll enjoy a number of benefits. Research suggests that overconsumption of sugary drinks is associated with weight gain, insulin resistance, and diabetes. Health experts recommend that we cut back on sweetened soda (and other sugary drinks) to improve our health. Not only do we reduce total sugar intake, but we may enjoy other health benefits as well, like
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Better sleep
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Better dental health
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Improved energy (especially if you replace your soda with water)
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Reduced risk of type 2 diabetes
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Improved heart health and/or blood pressure
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Decreased risk of osteoporosis
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Decreased anxiety or nervousness
And of course one of the greatest benefits of quitting the soda habit is weight loss."
Cut Out Alcohol
"1. Liver relief
2. Decrease risk of cardiovascular disease
3. Reduce risk of cancer
4. Weight loss
5. Boost brain power"
-Heathline