,

ICYMI: survey!

The nutrition challenge has been over for two weeks and Thanksgiving has come and gone already! Hopefully everyone has been able to still maintain the good habits they practiced during the challenge. I definitely didn’t eat as much as I would have if I hadn’t participated in the challenge as I noticed I didn’t crave much carbs and didn’t eat a ton of sweets (which is huge for me since I have a sweet tooth). I probably also benefitted from getting over being sick, so that is a plus too. Let’s hope that I can practice the same will power (without the cold) for Christmas time.

Sarah and I are excited to keep the eating healthy momentum going and we’re already planning our challenge for 2018.  Get ready for a different approach and to put in some w o r k !

From the feedback that I have received so far, everyone had met their goals from the beginning of the challenge and almost everybody had learned something new.

  • Better understanding of balance in macros!
  • Some lost 5, 8, 10lbs!
  • Eating more veggies!
  • No more hangry mode!
  • Giving up booze for 5 weeks!
  • Trying new recipes!
  • Eliminating certain things from diet and not having an urge to reintroduce!
  • Logging meals!
  • Fully participating in the 5 weeks with no slip ups!
  • Loving the gifs Sheena entered in each follow up email!

via GIPHY

Again, great work to you all! If you participated in this last challenge, did you miss our nutrition challenge wrap up e-mail? We have a survey we’d like you to fill out in case you missed it. Please fill it out HERE!

 

 

,

Friday Eve

via GIPHY

Happy Friday Eve!

We’re finishing up our five-week nutrition challenge this week. You guys have put in a lot of hard work, dedication, and time into these last five weeks so you should be PROUD! Your will power, strength, and changes you’ve seen are the best reward after participating in a challenge like this and it should be enough. Try not to reward yourself with ALL of the things (“treats”) you omitted during the challenge.

Here are some tips and advice on how to ease back into non-challenge life, from our staff:

  • If you eliminated items and are feeling amazing, be deliberate with the reintroduction of those items (one item per 3rd day is recommended) to see how the body reacts to those items. Now is not the time to binge on “cravings” – Jessie
  • Think about all the things you can eat that make you feel great! Feel free to have the things you deliberately skipped during the challenge, but keep it to a single day of the week, see how it feels, then honestly figure out if it’s good for you. You may feel like sh!t with those not-so-clean choices. – Andrew
  • Don’t completely quit! You’ve set up new habits for prepping meals. You’ve probably saved some money not eating out. Continue the habit. Maybe instead of prepping for 5 days in the week, prep for three and be open to other options the other two. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue. – Sheena
  • Our Nutrition Challenge is an effort to change the way people think about food, so the best way to “end” the challenge is to continue to live it and not treat it as a defined timeframe. – Tony
  • Pick one or two changes to adopt long term. I found that after each whole30/nutrition challenge, adhering to all the rules was too big of an expectation. But continuing on with a few nutrition modifications (ie lettuce shells instead of corn/flour tortillas for tacos) is much more realistic and manageable. – Sarah

Robyn is fired up for the 2017 American Masters weightlifting competition in Savannah, GA!

She will be lifting 8am PT (11am EST) tomorrow, Friday 11/10 — watch the livestream HERE.

Good luck Robyn!!

 

,

Hump Day

We’re in the last week of our nutrition challenge! If you’ve been participating, has the time flown by or has it felt really slow? Either way, we’re rooting for you to finish strong this last week.

Some tips on finishing out strong:
-Don’t count down the days until it’s over!
-Finish out your meals and continue to meal prep.
-Come up with a plan for what is to happen when it is over. (More tips on this later this week)
-Remember that nutrition is fuel for your body to perform well, to sleep well, and to recover well.

Leah, Andrea, Jon on Halloween – if you eat a donut after 5 weeks of no sugar or carbs, you might feel like Leah — a zombie!

Get ready to retest some workouts you did at the beginning of the challenge!


Participant Favorite Recipes:
Camree: Kalua Pork – Michelle Tam, Nom Nom Paleo
Sarah: Cashew Beef – Mark Sisson, The Keto Reset Diet
Robyn: Night time smoothie// Casen chocolate protein powder, raspberries, banana, and 1 tablespoon of peanut butter.
Amy: homemade bone broth// roast beef bones, oxtail, celery, carrot, garlic, leeks, lemongrass, onions -> big pot of water with salt, fish sauce, turmeric, and pepper – simmer till bones fall off!
Nasreen: stir fry because it’s easy!
Layne: Spicy Beef Stew – Ali Slagle
Lindsay: I’m loving all of the varieties of fall squash options right now. Toss with salt, pepper, and olive oil and bake at 400 degrees for 15-25 minutes or until fork-tender.
Alan: roasted veggies w/red onion
Anna: Whole30 buffalo chicken meatballs. It’s super easy and they cook pretty quickly. Perfect for football game cravings!
Andrew:


ARTICLES

+ 5 Things You Need to Know Before Your First Competition – Steel S&C
+ FCF Winter Weightlifting Mock Meet – Foundation Barbell

CrossFit WOD for Thursday 11/9

for time:
100 double unders
40 deadlifts, 61/43kg
75 double unders
30 hang power cleans, 61/43kg
50 double unders
20 power snatches, 61/43kg

Post time to whiteboard!

HIIT WOD (Long Interval) – 12pm

Carries
– Yolk
– Stone
– 1 arm kb overhead
– Kb suitcase
– Farmers

5 Intervals. 3min on / 1min off:
Start with 15 cal row or 10 cal AB
– then –
Accumulate 100 Sandbag Thrusters
– then –
Accumulate 50 T2B

 

Dirty D’s Yoga

HIIT WOD (Long Interval) – 5:30pm

 

,

Prep! (5/5)

Missed any of our previous four posts?

Part 1 – Nutrition is the Foundation
Part 2 – Eat Real Food. Not Too Much. Mostly Plants.
Part 3 – Quality First
Part 4 – Resources

Read about our 2017 Nutrition Challenge and register here.


Here we go y’all! Let’s get ready to clean it up, feel and perform better!

Isernio’s breakfast sausage, zuch/pepper/onion frittata

To start off, prepping your food for the week on Sundays is great however, something that we’ve learned over the years is that you don’t need to prep for the whole week ALL on Sunday. You end up spending literally all day prepping: create your list, go grocery shopping, cutting, cooking, washing dishes, cooking more, waiting for dishes to complete before starting new ones. If you’re new to this, time management will be something you’ll play around with the first couple of weeks. So, to shorten up your Sunday food prep time, just prep it for the first three days. This allows you to 1) not spend your whole Sunday in the kitchen 2) not eat the same dish for 5 days straight (though some people would do just fine doing that) 3) have a plan for your next prep/cooking day. You can prepare for Wednesday or Thursday to be another cooking prep/day so you don’t feel like you’re in the kitchen for SO long. Boom!

We’re going to share our shopping lists with you every weekend so you can a.) bite and just do the same, or b.) see the general flow of things. We’ll keep you updated with all the things we complete and the things we don’t end up using too.

Things we ALWAYS have in stock our kitchen

stock (chicken, beef, vegetable, your choice)
Kerrygold butter (salted, unsalted if Sheena decides she’s making bulletproof coffee)
coconut oil
olive oil
sesame oil
salt
pepper
thyme
oregano
chili powder
garlic powder
finishing salt (this 3lbs bucket is all you’ll ever need)
Himalayan Pink salt (specifically for this recipe which we make at least once every three weeks)
Red Ape cinnamon (AB’s favorite brand)
Tabasco or Cholula
Red Boat fish sauce (AB’s favorite brand)
Coconut Secrets coconut aminos (AB’s favorite brand Whole30-approved soy sauce substitute, and here’s another brand we will try when we need to reup)
apple cider vinegar

Things that’ll be eaten THIS week. This will seem like a lot, but we’re using the excitement of the challenge to get in the kitchen more, knowing it’ll calm down later into the challenge. Also doing a lot of prep for the next week.

Sheena & Andrew’s shopping list:
2 lbs sweet potatoes
2 lbs purple yam (really any other color tuber. You can look in the International district for Hawaiian Purple Yam or “Khoai Lang Tim”) OR a spaghetti squash OR butternut squat OR 2-3 eggplants
1 lbs broccoli OR green beans (fresh or frozen)
large container mixed salad greens
a medium contain/bag of spinach OR kale OR chard
3-6 bell peppers (various colors)
4-6 cucumbers
5-7 bulk celery stalks
bag of carrots
clamshell of cherry tomatoes OR small heirloom tomatos
2 onions (or 2 bags of frozen chopped onions)
2-3 apples (Swet Tango is my newest addiction)
bananas
Dorot crushed garlic (thank me later!)
walnuts
white rice (Jasmine or Calrose)
cage-free eggs

approximately 3-5 lbs of various cuts of meat (4-6oz/meal for 3 meals/day for 2.5 people)
beef: ground, steaks
chicken: thigh, breasts
pork: Isernio sausages OR thick-cut bacon, loin
ground beef/bison/turkey/etc. (always keep 2 lbs in the fridge in case of emergency)

Other things we grab

Smith Bros (or Grace Harbor) whole milk OR almond milk (if paleo/Whole30)
Brew Dr. Superberry (or Happiness) Kombucha
Ellenos yogurt (plain or Latte or Chai or Pumpkin Pie)

We’re allocating three occasions to eat out as a family, otherwise leftovers for breakfast/lunch.


The real secret: cook a protein in a fat, serve with fresh or lightly cooked veggies and you’re set.

Recipes we’re using this week

Eggs & coffee. Start your day right! This is the true breakfast of champs. I prefer to make them with Kerrygold butter Gordon Ramsey-style (almost) and it ends up eaten with some quickly-sauteed spinach. Maybe half an avocado if there’s one nearby.

BCS: Named after one of our former coaches/athletes, she came up with this simple dish: Bell peppers + Cherry Tomatoes + Sausage cooked in olive oil. Easy. Also cool because those letters were also her initials.

We’re pairing this with a more-dense salad: Cucumber + Tomatos + Fresh Basil. Cut them up into small chunks, drizzle olive oil, add salt & pepper to taste, and BAM. Easy peasy. Plus if you make a bunch it can keep fresh for a couple of days. Prep = done.

Steak, potatoes, and green beans. Simple. Make extra veggies for lunch.

Chicken soup (stock, miripoix, spices, chicken) + rice. Go heavy on the miripoix- buy the ingredients in bulk and cut them into big pieces. I go a little overboard because it cooks down. Because I’m just watching my macros I’ll also make sure to workout a little harder today so I can have rice with my soup. Might add another green to it. I can make “breakfast soup” by storing some in a mason jar for the next morning or two.

Teddy’s Chicken + salad greens. Check out this video from a couple of years ago. Megan and Margot hosted us at their building so Teddy could show us basic knife skills. Then he made this delicious chicken recipe. We simply put it on a bed of salad greens (with a simple emulsion of freshly-squeezed lemon juice into olive oil) and tada! Protein, carbs, and a fat.

Porkchops + garlic mashed cauliflower OR potato. By week’s end we’re tired or busy or both. Another easy one to make that can yield plenty of left overs which means LUNCH.

Bam. Hope you enjoy your first week!


Alright. HERE WE GO!

 

Important Resources (4/5)

Missed Part 1? What about Part 2? and Part 3?

Read about our 2017 Nutrition Challenge and register here.


Here are important resources I use myself for controlling my nutrition:


Google. Because of course.


Uwajimaya. The International District. Seattle area QFCs. Trader Joes. Seattle Farmers Markets. Rain Shadow Meats. These are the groceries we regularly purchase and gather our food from.


TAIKO DRUMMING WHILE SHOPPING AT UWAJI IS AWESOME! AND INTENSE!


It Starts With Food by Melissa Hartwig

A life changer. Seriously, this can change your life if you let it. A great primer on the basics of nutrition, as well as a way to see how we’ve developed our emotional relationship with food. Definitely provides a better understanding of the whys behind the creation behind the Whole30 too.


Coleena and Lillian. “Gym mamas” who helped us develop a lot of recipes during past challenges, with tips/tricks/recipes that we use today!

Lillian
Coleena

 


Nom Nom Paleo: Food For Humans by Michelle Nam

This book helped us change the way we looked at Paleo cooking. Michelle made it fun and fresh. Many recipes reminded us of many asian dishes we thought we’d never have. A nice emphasis on umami too!


Paleo Nick’s videos on CrossFit HQ’s YouTube Channel. Spoiler alert: going to make the following multiple times during this challenge!

Up until Nick popped up a lot of performance cooking video and picture looked super bland (Sorry MDA of yesteryear). His videos made me a bit more confident in my growing cooking skills.


NW Fit Meals. “Northwest Fit Meals is a Seattle-based Paleo/clean meal delivery service geared towards fueling Paleo athletes and non athletes living the Paleo lifestyle.  We believe in clean eating to bring balance, performance, and energy to your days and workouts as well as improving your quality of life. Athletes fueled by Northwest Fit Meals, no longer have to meal prep on their days off: They can save time from taking trips to multiple stores, don’t have to prep/cook/clean, aren’t tempted to cheat on their diet, and get their Sunday’s back!  We bring you only the freshest ingredients and we utilize sustainable, locally sourced and organic ingredients whenever possible.”

Gena and Jesse are really good people and their cooking, to me, is amazing. Their turkey chili is to die for. Gena figured out how to make a performance paleo Korean BBQ plate. NW Fit Meals pops up at local events as caterers, but getting their meal service is so exciting. If you’re interested contact them, say you’re FOUNDATION, and that Andrew sent you. They deliver directly to the gym. Then you can run to the office and ask if there’s a stack of reusable containers full of delicious meals with your name on it. EXCITING!

Post-CrossFit competition. These were all mine.


This video because this is the only technique I use when I make myself scrambled eggs:


Whole30 Cookbook by Melissa and Dallas Hartwig

The companion cookbook to the Whole30. Wish I had this way back when, but it’s cool to see the evolution of the program.


The Food Lab by Kenji Lopez-Alt

Even though it’s lower on this list (only because it’s not a diet-based book), it’s one of my top 3 cookbooks. Kenji is humorous but the big thing is discussing and disecting the science behind cooking techniques and how that affects outcome like appearance, flavor, and texture. I must’ve gifted this book at least 10 times the year it came out. Fantastic.


The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan

A insightful look into how corn fcked us up, why we eat the way we eat, how culture dictates cuisine, and why we have so many options for food and “food” now. This isn’t a cookbook, but a nonfiction book on the topic of eating. You can also check out one of his other books In Defense of Food: An Eaters Manifesto, were we pulled the “Eat Real Food. Not Too Much. Mostly Plants.” from!


The Frugal Paleo Cookbook by Ciarra Hannah

I had the opportunity to listen to the author speak at an event and it was interesting how her approach to feeding her family eventually just led to writing this book. Great philosophy and proof that eating clean doesn’t have to cost you an arm and a leg as long as you’re creative and have some sort of plan in your head when you cook.


ChefStep’s YouTube channel

For other fun cooking tips and tricks. They’re Seattle-based! Pike place.


Ready or Not! by Michelle Nam

The latest by Michelle, and something I picked up just last week, this book is made specifically for those who live busy lives and want to respect their bodies through nutrition. Short on time? Great- look at the RED section of the book. Kinda have time? Look at the YELLOW section. Want to make some fancy meals and have set a side of ton of time for prep? Try the GREEN section of the book. I’ve only thumbed through it so far, but it looks very promising. There’s “150+ make-ahead, make-over, and make-now recipes”!


Next Thursday I’ll have my 2017 HOW TO EAT OUT WHEN TRYING TO EAT CLEAN guide.

(Note: these Amazon links are affiliate links- they don’t add to the price of the product, but I do receive some kickback if you purchase through the links.)

,

Quality First, Quantity Second (3/5)

Missed Part 1 and Part 2?

Read about our 2017 Nutrition Challenge and register here.


“Eat meat & veggies, seeds & nuts, some fruit, little starch.” will continue to be one of the philosophies we follow in nutrition.

There are multiple reasons we focus first on quality.


Hormonal Balance

First off, we have to think of nutrition as a way to control our blood chemistry and hormonal balance? If this is out of whack we get moody or sleepy, experience head and body aches, promote or control inflammation, and more. Quality allows us to get the right things human bodies need. Quantity can unfortunately skip some important steps we require for good health. You might be able to perform well on quantity alone, but it’s not sustainable for a long period of time. (I’m look at you IIFYM people!)

As an example if we take a regular-sized Snickers bar, no doubt thinking about one of their commercials, and put their claim of “Snickers satisfies” to the test we’ll find that one 52.7g bar yields us

33g carbohydrate
4g protein
12g fat

For a real food equivalent of this, it would take

less than a full bite of a lean chicken breast
a large banana
approximately 7 to 8 raw almonds

Since we should all know that all carbohydrates are not created equal:

click to embiggen!

and all proteins are not created equal:

click to embiggen!

and all fats are not created equal:

click to embiggen!

The Snickers bar is definitely more practical since it’s wrapped up, easily available/portable, and obviously tasty as hell, but your blood sugar levels will be much, much higher than the chicken/banana/almonds “meal”. The hormonal response: your fat-burning systems will put on hold because blood sugars rose too high too quick and the pancreas created a large surge of insulin.

The sad lack of protein in the Snickers bar sets up no amino acids to start your regular bodily functions, and in turn the body will start pulling from it’s amino acid stores.

Why is that an issue? YOUR BODY WILL BREAK DOWN YOUR HARD-EARNED MUSCLE TISSUES. This is why there are so many soft bodies that don’t improve beyond a certain point. This is also one of the main causes behind the “Hard Gainer” archetype.

TL:DR: not all macros are the same, quality-wise. By only focusing on numbers (rather than well-sourced foods) you may inadvertently be putting in chemicals and preservatives into your body that sabotage your goals.


Energy Levels = Your Mood, Fatigue, and Soreness

Piggybacking on the last part, good hormonal balance = good energy levels. You know what it’s like to show up to a Saturday morning workout after a non-eventful Friday. Sometimes you come in early, ready to bang one out so that you feel accomplished and ready to go for the rest of the day. Now contrast that with a Saturday morning workout where you went out the night before and partied, had one too many drinks, and stayed up later than you normally do. How do you feel and perform then?

We set ourselves up for success or we don’t. That example is on a small level, but it also happens over the course of a couple of weeks. Months. Years. Look at the nutrition plan of some CrossFit Games athletes. Their social media posts will show how disciplined they are with how they fuel their bodies.

If you’ve never heard us talk about MFS when it comes to journaling, I pulled it from Rudy of The Outlaw Way. From the FAQ:

What does MFS mean?

This is a scale that we use to judge our athletes excercisers level of overtraining…

M = Mood – F = Fatigue – S = Soreness

The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:

1-1-1: Would be ideal.
10-10-10: Would be REALLY bad.
6-6-6: Would be fucking awesome. OZZY!

Defining each quality further

Mood = your psychological state, consisting of your emotions and feelings. It’s either on a positive or negative side. Bringing anything negative to the gym generally leaves you in bad spots: missing lifts, getting sloppy on technique- potentially leading to injury, not to mention the fact that the time you spend in the gym should be FOR YOU AND FOR YOU ALONE. This is your personal time to develop yourself and while leaving your negative emotions is hard to do, it’s necessary to have successful gym days. If you cannot leave it at the door, just know you can’t expect too much of yourself. Be honest with yourself and use wherever you’re at the best way you can.

Fatigue = “a subjective feeling of tiredness which is distinct from weakness, and has a gradual onset. Unlike weakness, fatigue can be alleviated by periods of rest. Fatigue can have physical or mental causes. Physical fatigue is the transient inability of a muscle to maintain optimal physical performance, and is made more severe by intense physical exercise. Mental fatigue is a transient decrease in maximal cognitive performance resulting from prolonged periods of cognitive activity.” But it’s not only that- we can be more specific and call it Muscle Fatigue: “the decline in ability of a muscle to generate force. It can be a result of vigorous exercise … There are two main causes of muscle fatigue: the limitations of a nerve’s ability to generate a sustained signal (neural fatigue) and the reduced ability of the muscle fiber to contract (metabolic fatigue).” I’m sure you’ve felt all versions of this through heavy weightlifting, intense metcons, and long, repeated efforts. Be mindful of what exercises or exercise combinations really kick your ass so you can better prepare next time.

Soreness: specifically DOMS, Delayed Onset Muscle Soreness, which are “the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.” This is the life of a fitness enthusiast. You will live sore, but for all the right reasons. Now, there’s a certain level we’d like you to feel, but it requires practice, time, and experience to realize what makes you sore and long it usually lasts. It’s not a bad thing. We just have to make sure you know how to take care of it. Endurance efforts are great ways to keep working on your fitness while getting some nutrient-rich blood back in the areas that need it the most.

Recording your workout results and variables are important. These particular variables (MFS) can help inform you of why your performance went the way it did, and allow you to better game plan what happens next.


Nutrient Timing

For a lot of people just focusing on quantity of food (counting calories, macros, blocks, etc), they miss the boat on nutrient timing by not spreading the effects of hormonal synthesis. I’ve heard conversations from people of the IIFYM ilk say things like “I guess I’ll put down 50g of protein with my dinner since I missed my last planned protein window an hour ago”.

Remember that hormonal balance and energy levels are dictated by what and how much food you’re eating. Trying to catch up and combine meals doesn’t work for many performance-end goals.


 

Read more:

+ Insulin Regulation of Blood Glucose – EndocrineWeb
+ IIFYM: The Good, The Bad, The Ugly – T-Nation
+ Is Nutrient Timing Dead? – Precision Nutrition

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“Eat Real Food. Not Too Much. Mostly Plants.” (2/5)

Missed Part 1?

Read about our 2017 Nutrition Challenge and register here.


What do we really mean by this?

It’s sounds really easy to follow, but is it? In today’s GO! GO! GO! society it’s hard to slow down and pay attention to what we’re really doing.

In yesterday’s post I put up a brUTE Strength podcast discussing 10 things people can do to be consistent. Look that up for tips about staying consistent with the following.


Green bell peppers, cherry tomatoes, and sausage

EAT REAL FOOD

Nutrient-rich food should be perishable: fresh vegetables, fresh fruits, fresh meats, nuts, seeds, and healthy fats like olive oil, coconut oil, grass-fed butter, etc.

If you shop around the perimeter of the grocery store you’ll find most of these foods. The aisles contain food-like products (created by science!) that are usually processed and filled full of preservatives and fillers.

Broccoli, sweet potato “pasta”, and grilled chicken

NOT TOO MUCH

Americans tend to overeat. For some, the “eat until you’re stuffed” concept still exists long after high school athletics. You are now an adult who spends the majority of your day stressed out and sitting.

Our guidelines are simple. We use an eyeball method: look at the size of your hand. When building a meal, the protein source should be the size and thickness of your palm. Starches like potatoes, rice, or pasta should also be the size and thickness of your palm. Fill the rest of your plate with vegetables. Cook or dress your food with a healthy fat.

If your t-shirt size is a medium or small then eat 3 plates a day. If large or larger then eat 4 plates a day.

No snacks. Do not “get stuffed.” Do not go for seconds.

“Primalaya” contains many vegetables of many colors. EAT THE RAINBOW!

MOSTLY PLANTS

Most adults do not get enough greens in their systems. These carbs also contain the micronutrients (vitamins & minerals) that are necessary to support healthy body systems. When veggies aren’t a staple of someone’s diet we can see why all these vitamin & mineral supplements are constantly being advertised and sold by the boatload. It’s “easier” to fill in the blanks and take pills for some rather than take the time to show the body some respect and eat cleanly.

Fresh produce is best, but frozen works in a pinch. Buy locally and eat what’s in season.


As we progress through the next couple of weeks we will go in depth with each of these philosophies.

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The Foundation is Nutrition (1/5)

Starting next week we will start our Fall Nutrition Challenge where #1 goal is consistency. Can you be accountable to us and track each meal using a good ol’ journal pen + paper, electronic, or otherwise, social media, pictures, etc. Can you have integrity with yourself and treat your body to a new level of respect?

Our plan is simple and it follows the simple guideline written out by author Michael Pollan:

 

Tired of not making progress in your times and lifts? Are you dependent on your morning coffee because of grogginess, lack of sleep (recovery!), and lack of clarity? You’ve already become a more-enlightened mover by taking the time to learn and perform CrossFit. Now we apply it to eating!

Clean nutrition is as simple as something like this:

We want a focus on quality first, quantity second, and then the rest of the rulesets of many popular nutrition plans can come into play. If this is new to you, or your relationship with food is complicated, then let’s keep it simple.

Read more

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Nutrition Challenge

October is just around the corner and there has been some buzz around the gym about our upcoming nutrition challenge. So here it is.. you’re invited!

WHO: YOU!
WHAT: NUTRITION CHALLENGE: “Eat real food. Not too much. Mostly plants.”
WHEN: OCTOBER 1-8 education week, OCTOBER 9 – NOVEMBER 13.
KICK OFF: Saturday, OCTOBER 7th at 11am
Andrew will have a presentation followed by Q&A and discussion together over snacks!

THE DETAILS:
You have two ways to approach the challenge.
Keep It Simple: just honestly follow along the entire time.
Performance: record your work/progress by submitting in a daily self-scoring sheet. Sheena will keep track of these sheets! You will note your: nutrition (what/when/how much), sleep hours, and exercise (intensity).

I WANNA DO IT! What do I do?
-Declare what you will be doing. Our mantra this year, “Eat real food. Not too much. Mostly plants.” Or is it Paleo? Whole30? RP? Not sure? During the first week of October, we will explain what our mantra is as well as other viable options.
-Commit to 5 weeks of it.
-Decide which path to take on: Keep It Simple or Performance
-OPTIONAL: Take before/after photos for your personal reference.

We plan to make this interactive as much as possible, to stay motivated and inspired. We’ll start by having sign-ups on Tuesdays for meal-exchange every Thursday where we’ll meet-up for quick check-ins and some fun!

We’re excited to gather everyone together over food and healthier choices to supplement the hard work you put into the gym. Questions? Ask a coach, leave a comment, or send Coach Sheena an e-mail at sheena@foundationcrossfit.com.