CrossFit CE
New Year Partner Nutrition Challenge
1/6/2019 – 2/2/2019
Real Food. Not Too Much. Mindful Habits.
For 30 days this winter we will attempt to reset our bodies, create healthy habits, and increase performance. From January 6th until February 3rd we will partake in our annual Nutrition Challenge. This year our goal is to keep it simple, because thats what food should be! We will be following similar guidelines to the Whole 30 – using daily and weekly points to keep track of our progress.
This year will be slightly different though. How?!
- This challenge is a partner challenge! The goal with this is to have an accountability partner. Along with Coach Dana – having someone else to support and encourage you can be incredibly helpful. Especially if any of this is new to you!
- There will also be an extra month of support included in the cost of the challenge. This is for AFTER the initial 4 weeks is up, you totally crush it, and now what do you do? Many times after challenges I see people go back to old habits and undo all of the work they just put in the previous 4 weeks. You and your partner will receive a month of nutrition coaching with Coach Dana to keep you headed in the right direction.
- You will be tracking your food. No need to worry about calories/macros/etc. I just want you to get in the habit of tracking what you eat. We’ll build upon this after the initial 4 weeks.
The points will be as follows:
Points
Points will be earned on a daily or weekly basis depending on the goal – with an opportunity of 20 points a week.
1 point daily
Eat Real Food
Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.
1 point daily
Not Too Much
Not Too Much means 3-4 meals a day, no seconds, no snacking. Portion control containers and meal prepping are great options to stay mindful of how much you are consuming.
1 point daily
Food Tracking
Food Tracking is the first step to being mindful and honest about exactly just how much and what you are eating. It is not as time consuming as you think (you’re already on your phone how much a day?!) and can really get you thinking about serving sizes and food choices.
1 point daily
Sleeping 6+ hours
Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.
1 point daily
Drinking enough water
Water is important to stay hydrated, aide digestion, and help with a feeling go being full. The amount of water you consumer should be 1/2 oz for every lb that you weigh. ie: 150 lbs = 75 ox of water
5 points weekly
Working out 3 or more times
Working out is something you already do, so let’s keep at it! While we know nutrition is a key part in health and fitness – we also know the importance of a good work out. We want to see you in the box 3 or more times a week. This should be easy points!
$200 buy-in per team
1st- 75% | 2nd- 25% | 3rd- Money Back
Challenge
Starts Monday January 6th
Ends Sunday February 2nd
Support Month
Start Monday February 3rd
End Monday March 2nd
** $200 price breakdown = $40 a team for Challenge and $160 a team for Support Month. Challenge winners will take percentage of the $40 per team/however many teams participate. Winnings will go towards next month of membership.
Food List
Protein
The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.
Carbs
We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.
Vegetables
To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.
Fats
A serving size of fat is the size of your thumb. There are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.
FAQ
“What About” Foods
These are foods that people commonly ask about. “What about this food?”
- If it’s a vegetable eat it, if it’s meat eat it.
- No cold cuts or cured meats
- No almond or coconut flour
- No canola or vegetable oil
- No honey, agave, maple syrup or sweeteners of any kind
- No oatmeal
- No Rx bars, Quest bars, or any bars
- Nut butters must have no added ingredients other than salt
- Up to one cup of unsweetened almond milk per day
- Up to two tablespoons of grass-fed heavy cream per day
- Up to two pieces of gum a day
- Clean bacon is a fat
How Do We Keep Track of Points?
After you have signed up with Coach Dana and paid the buy in you will be sent a link to a Google spreadsheet to keep track of points. For the competitors out there – points are based on the honor system. Remember – you’re only cheating yourself out of progress by adding points that weren’t truly completed.
Should I Weigh In or take “Before and Afters”?
Yes, the winner of this challenge will be the person with the most points at the end. The goal of this challenge is more based off of creating healthy habits and being mindful of what you eat. However, one of the benefits of the challenge for many of you will be losing some weight. So we want to keep track of weight for you so you can see what changing nutrition can really do! Before and After pictures are great as well to show you changes that you might not necessarily see on the scale!
