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The BioFit Blueprint Series · Book 4
Thanks for reading! Here's the printable kit I mention in the book, made to stick on the fridge or inside your locker door.
What's included
- The one-page plan: the four daily boxes, the A → B → C training queue, night shift eating, your caffeine cut-offs and the home-from-nights routine on one sheet.
- 28-day tracker: tick protein, caffeine, move and sleep each day, plus a weekly check for waist, sessions, energy and push-ups.
- Shift shopping list: everything for two bulk cooks before a block of shifts.
Get it free
Pop your email in for my science-first tips for shift workers and busy people, then open the kit below. No spam; unsubscribe any time.
Print it, or use your browser's Print → Save as PDF to keep a copy on your phone.
Want the plan built around your roster?
The book gives you the general version. Your roster, injuries, equipment and work load change what works best. Start with the free 7-day BioFit Starter: a week of training planned around your shifts in the BioFit app, no card needed.
Ready for more? The BioType Nutrition Blueprint sets your protein and meal timing for every shift type, and BioFit Coaching adds your program in the app plus, on request, your own workout as a follow-along video: press play, cast it to the TV, and the timer does the counting. Your first consultation is free.
Book a free plan-building chat
General information only, not medical advice. Check with your GP before starting a new training or eating plan, especially if you have a medical condition or take regular medication.