Nutrition Challenge 2018: Getting Started
It's GO time!
This year's challenge is simple (but NOT easy).
No weighing, measuring, counting calories or macros.
Just 3 basic principles:
1. EAT REAL FOOD
Real food was once alive and doesn’t come from a box or container. If it has a long shelf life, if it is a man-made, edible, food-like substance – it is NOT food.
2. NOT TOO MUCH
3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.
If you weigh <165#: eat 3 trays/day
If you weigh >165#: eat 3-4 trays/day*
no seconds, no snacks
3. MOSTLY PLANTS
Every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.
You'll also get challenge points for:
Sleeping at least 7 hours each night
Mindset: --list 3 (different) things you are thankful for each day --spend time each day doing something mindful: meditation, prayer, inspirational reading, ROM WOD, journaling, etc.
Up to 5 points/week for each CrossFit WOD you complete
Can I / should I still have my post-workout protein shake?
Supplements OK for:
Women with body fat < 22%
Men with body fat <15%
Pre and post workout supplements are focused on performance. If you are not where you want to be composition-wise, then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements.
Can I count my yoga, zumba, power walk, dog walk, bike ride, spin class, gardening toward CrossFit WOD points?
While we encourage other activities, we believe the greatest changes in body composition and increases in overall fitness are achieved by doing constantly varied, functional movement performed at a high intensity (aka, CrossFit). That's why we do what we do. If you can't make it to class, check out our travel WOD's you can do at home or on the road.
What about fat?
Protein sources contain fat and you can also add approximately one thumb-sized portion of fat to your meal. Healthy fats include: nuts, nut butters, seeds, coconut/olive/avocado oil, olives, avocado. Avoid vegetable oils.
If you weren't able to make it the Friday Night Kick-off. You can watch the video HERE (on Mike Dorssom's Facebook Page)
You'll need to stop by the gym and grab your 3 food trays. If you want to order more trays for meal prep or freezing, click HERE.
THIS DOCUMENT provides simple instructions for the challenge.
You can keep track of your points electronically with this excel sheet. If you're more of the pen and paper type and don't mind adding up totals manually; you can print the excel sheet or pick one up at the gym.
Be sure to take time to watch this for more inspiration and motivation from CFNE's Ben Bergeron.
STRONGLY RECOMMENDED TO MAXIMIZE RESULTS:
use daily tracking sheet
find a nutrition challenge buddy or group to check in with often
CrossFit WOD at least 4x/week
no bread, pasta, cereal, oatmeal….
no energy/protein bars
no sugar or sugar substitutes
Don't expect perfection!
Don't forget to visit our online store where everything is 40% off through Monday 10/01/18! Use code "40off"
UW Kinesiology Department
CrossFit New England
All Terrain Sports
High Country Physical Therapy
Brown and Gold
Azteca Designs Boutique
*If you or a business you are affiliated with would like to be a 2018 Nutrition Challenge Sponsor, contact us firstname.lastname@example.org