- Nicole Bleak
2022 Nutrition Challenge
Updated: Jan 1, 2022
In the wake of a global pandemic where general health and wellness has proven to be lifesaving for many, we feel a focus on improving nutrition is more important than ever. This nutrition challenge will be our longest, most comprehensive challenge yet to hopefully promote positive, sustainable change for everyone who participates. We all know by now that improving our health and fitness is not the result of ONE thing, rather the aggregation of many behaviors that produce positive change.
During the first month we will focus on cleaning up our eating and revisiting some basic principles. Every 2 weeks, we'll challenge you to remove or reduce some potentially damaging things in your diet while adding in beneficial ones. In February, you'll learn to reintroduce those treats back in (if you wish) by fine tuning your daily intake as you calculate macronutrient breakdown.
There is no cost to enter this challenge, so there is no reason not to participate! Don't worry, we'll walk you through all of this every step of the way! January 1-3 Ring in the New Year eating and drinking however you want over the weekend, but be ready to make some changes on Monday!
Weigh, measure, photograph yourself: Record your current weight. Take a photo of yourself with minimal clothing (front, side, and back view)
Measure in inches: waist (smallest part and/or at belly button), hips (widest part), thigh (8 inches above top of knee cap, chest (nipple line).
Choose a nutrition challenge "buddy" (or two) to hold you accountable throughout the challenge. Email us if you need us to contact a member for you or if you can't find a buddy and we'll connect you with one.
Be sure to sign-up HERE to ensure you are officially part of the 2022 Nutrition Challenge!
January 3rd - 17th REMOVE/REDUCE*: SUGAR / ALCOHOL / SODA DETOX ADD: HEALTHY HYDRATION That's right: we're taking a break from candy, cookies, desserts, cocktails, soda (not even diet soda). This isn't intended to take sugar out of your life forever, that isn't realistic (or enjoyable!). It's just that we find a need to detox our bodies from too much of it during the holidays.
While some may need to ease into this, for many it's best to just say NO to it all. Don't give up if you aren't successful right away or everyday. Expect to feel some withdrawals for awhile-- this will go away eventually, we promise! Read more about the dangers of sugar HERE
*Remove/reduce will be based on each individual. Remember, this IS a challenge, so it's not suppose to be easy; but we don't want you avoid participating (or quit 3 days in) because it feels impossible or because you eat birthday cake. Some may cut out sweets for all but one meal/week, others may do better restricting all foods with added sugar. Expect it to be uncomfortable, but don't expect perfection.
It's easy to neglect hydration in the winter months when we aren't as hot and thirsty. Staying hydrated can greatly impact our recovery, energy level, mental clarity, and workout performance.
As a general guideline, we'll encourage everyone to drink 1/2 your bodyweight in ounces daily + another 8 ounces for every WOD. (If you are more than 20 pounds overweight and that amount seems impossible, use your ideal bodyweight as a reference).
Read more details about hydration HERE January 17th - 31st REMOVE/REDUCE*: PROCESSED CARBOHYDRATES ADD: PROTEIN While reducing sugar intake makes a big impact, we have to be careful not to replace the sweet stuff with crackers, chips, cereal and bread. These products, like sugar, also cause the body to release high levels of insulin. Again, we aren't suggesting eliminating all processed carbohydrates forever is realistic or necessary; but we do want to bring awareness to the amounts of processed foods we are eating as well as recognize some changes that may occur when we eat less of them.
While it won't be easy, during these two weeks, your carbohydrate intake should consist of primarily fruits and vegetables. Adding in healthy fats (nuts, seeds, avocado, healthy oils) will help you feel less deprived.
Increasing protein consumption will also help improve satiety. We encourage you to eat 0.8 (less active) - 1.0 (more active) grams of protein per pound of bodyweight. (If you are more than 20 pounds overweight use your ideal bodyweight as a reference,). Click HERE for more detailed information about protein.
More to come in February!