Nutrition

Welcome to the summer nutrition challenge!

The focus of this challenge is to not only clean up your nutrition but also to reduce your daily stress and increase your sleep at night.  There are many reasons why you are not feeling your best, not just that "you're too old" or "your hormones are a mess" or "this isn't for you."  The three most important factors in your life to make you feel better are food, lower stress, and more sleep!

Entry: No cost.  This is for educational purposes and for your health.  Your health is not a competition and should not end when the challenge is over.  

Starts: Wednesday May 30th with measurements and a workout.  You can weigh yourself but do so first thing in the morning.
Ends:  Wednesday August 22nd with remeasuring and retesting.
Length: Twelve weeks.  Most people start something and quit before ever giving it a chance.  Your body needs time to adjust, adapt, and change.

Rules:  The first 4 weeks are strict.  No cheating and no alcohol.  After the 4 week mark, it is highly encouraged to stay as strict as possible.  Before having a cheat meal or drinking ask yourself "am I where I want to be?  Am I seeing the results in the gym and in my body?  Do I feel good?"  If you do have a cheat or a drink, jump back into your strictness as soon as possible.  

Each tray has three compartments.  In the largest compartment you will put your veggies and it needs to be over flowing.  In one of the smaller compartments you will put your protein and it needs to be level with the top of the tray.  In the other small compartment you will put your starchy carbs and they need to also be level with the top of the tray.  

You will need a partner.  This is a team challenge.  This person does not have to be a member at the gym.  You can have a friend or family member join your journey.  

You will also need to purchase some Bento boxes (see picture below).  Women will get 3 a day and men will get 4 a day (if needed).  There are no snacks however, during and after working out, a recovery protein and carb are encouraged (may be either food or whey protein with powdered carb).  Before bed, you may have a casein protein mixed in water.  We have posted the food list on FB and IG.  If you have any questions, do not hesitate to ask a coach.