30 Strong is a rigorous, 30-day wellness program designed to transform your body, mind, and spirit. This challenging plan is suitable for individuals of all fitness levels and focuses on restoring nutrition, rebooting fitness, and resetting mindfulness. With a variety of fitness plans, nutritional rules, and lifestyle guidelines, 30 Strong provides everything you need to achieve your health objectives in just 30 days.
overview
30 Strong is divided into two versions: Beginner and Advanced, each with its own set of challenges. This option allows participants to choose the difficulty that best suits their current fitness level, whether you're just starting out or an experienced athlete. The program consists of 10 different fitness challenges, including body measurements, group sessions, and access to the 30 STRONG class. Additionally, you'll receive a InBody body measurement scan and access to large group sessions.
fitness plans
30 Strong offers two comprehensive fitness plans: the Omnivore Plan, suitable for those who prefer a balanced diet, and the Keto Reset Plan, which focuses on ketosis for weight loss. Both plans include three meal plans and one snack per day, along with clean quality proteins, fats, and complex carbohydrates.
nutritional rules
To achieve optimal results, 30 Strong adheres to strict nutritional rules:
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Absolutely no alcohol, beverages other than water with no added sugars, white flour products, or processed salty snacks.
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drink 60 oz of water daily
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establish a minimum 12-hour overnight fast
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follow one of the fitness app meal plans
workout routine
In addition to the nutritional guidelines, participants must follow the 30 Strong Fitness Program in app, which includes four strength and mobility days, one HIIT day, and two rest days.
lifestyle rules
The 30 Strong program promotes healthy habits outside of workouts:
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prioritize sleep and aim for 7-8 hours per night
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practice breathing exercises/meditation daily
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incorporate fermented foods, such as kefir, plain organic yogurt, miso, and kimchi, regularly
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avoid training every day, exceeding 6 hours of intense training per week, ortraining the same muscle group more than twice in a week
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always warm up and cool down before and after workouts
mental health
Incorporating mindfulness practices, such as the 30 Strong Breathing Exercise/Meditation Program, and the Wimp Hof Cold Shower regimen, helps to improve mental focus and overall well-being during the challenge.
introduction
30 Strong is not just a fitness program; it's a holistic health and wellness challenge designed to help you feel your best in all aspects of your life. From improving posture and strength to reducing stress and anxiety, this challenge has something for everyone. With the support of a community and the guidance of certified professionals, you can achieve your goals and continue your journey towards a healthier, happier you.
results
The effectiveness of the 30 Strong challenge varies from person to person, depending on their dedication, dietary restrictions, and fitness level. However, many participants experience increased energy levels, improved mood, and substantial reductions in body fat and inflammation. With continued commitment and adherence to the program's guidelines, it's possible to see and feel significant improvements in overall health and well-being.
30 Strong is an advanced 30-day health and fitness challenge that provides everything needed to achieve and maintain optimal health. Whether you're a beginner or an experienced athlete, this program is tailored to meet your specific needs and goals. By following the detailed nutritional rules, fitness plans, lifestyle guidelines, and taking part in the community, you can experience a profound transformation in your body, mind, and spirit. So why wait? Join the 30 Strong community today and start your journey towards a brighter, healthier future.
** FAQs**
Q: Can I customize my workout plan?
A: While 30 Strong offers pre-designed meal plans and fitness routines, you are welcome to modify these as needed to accommodate your dietary preferences, fitness levels, and other health considerations. The program encourages you to listen to your body and adjust your plan accordingly.
Q: Do I need any equipment to participate in the challenge?
A: The 30 Strong challenge can be done without any special equipment, although most retrofits offer cardio machines and free weights for your use during class. It's advisable to bring your own water bottle, yoga mat, or resistance bands to class.
