21-DAY RESET NUTRITION & LIFESTYLE CHALLENGE

Are you ready for a RESET?

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It has been quite the year. So, we think it’s time for a RESET!

RESET your habits for 21 days and get your goals back on track.

Our mission is to help you make life-long changes.

So, let’s get back to the basics of what it takes to “be healthy” together.

What does “healthy” look like?

While the specifics will look different for everyone, we will all follow the same 6 rules:

1. Eat & drink the right amounts

2. Eat good, clean foods

3. Sleep enough

4. Move your body often

5. Stretch and recover

6. Make time to de-stress

Pretty simple, right?

But, too often, nutrition is the most overwhelming, confusing, and time-consuming thing on that list.

We understand. If you’re not sure what, how much or when to eat, not sure what’s considered healthy or how to cook a balanced meal, it’s easy to get overwhelmed and not even start. For just $2 a day, you will get the education, motivation, and accountability to help you reach your goals.

ENTER: The 21-Day “RESET” Salus Nutrition & Lifestyle Challenge

$ 42

RESET Challenge

21 Days

Starts October 10

Ends October 30

Just in time to celebrate with a piece of Halloween Candy if your heart so desires 😂

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$ 185

RESET Challenge + 1 Month Private Coaching

21-Days + 1 Month

Private coaching may used simultaneously with the 21-day challenge or immediately after the challenge is over.

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Ready to make some lasting changes?

We want you to succeed! All challengers are expected to:
  • Commit to the entire 21 day challenge
  • Follow our nutrition, sleep, fitness, recovery, and stress management guidelines. This takes discipline but it’s proven to work!
  • Track all tasks daily.
  • Stay motivated on our private Facebook page.

CHALLENGE GUIDELINES

CrossFit

Sign Up for the 21-Day RESET Challenge

LET'S DO THIS!

THANK YOU

to the sponsors of the RESET Challenge prizes:
I lost about 10 pounds in those first 5 months. And I never felt like I was depriving myself.
Kellis success story
kelli
The patience and dedication to form sold me!
Sharons success story
sharon
Signing up with you was the best decision for our fitness and nutrition journey. 
Jess & Stephens success story
jess & stephen
I NEEDED this type of coaching to start me on my journey to get healthier.
Dans success story
dan
I lost 6 lbs, but more importantly I have triple the amount of energy I used to have.
Melissas success story
melissa

FAQ

What is the 21-day "RESET" Challenge?

The “RESET” Salus Nutrition & Lifestyle Challenge is a habit based program to help you achieve your energy, body composition and performance goals. The challenge begins Saturday October 10 and runs through Friday, October 30.

Improve your health & wellness in 3 weeks tracking 6 important habits every day.

1. Eat & drink the right amounts

2. Eat good, clean foods

3. Sleep enough

4. Move your body often

5. Stretch and recover

6. Make time to de-stress

What this challenge is NOT...

WHAT THIS CHALLENGE IS NOT

…A quick fix. You are starting a nutrition and lifestyle make-over. It requires a long-term investment. 6 weeks is just the beginning to guide you in the right direction so you can make long-term results!

…A meal plan. Specific meal plans are simply not sustainable. You will, however, receive guidance about what kinds of foods to eat and how much to eat to ensure you’re getting enough macro- & micro-nutrients. 

…A deep dive into unique needs. This challenge is designed to introduce better eating & lifestyle habits. For more specific individual coaching needs (emotional eating, counting macros, nutrient timing, eating to perform, weight-cuts, etc.), we are offering the option of individual nutrition coaching at a discounted rate for challenge participants.

Take advantage of this incredible value with Coach Angela or Coach Camilla by contacting info@salusnj.com.

Who is the "RESET" Challenge for?

Do you want more energy, perform your best at the gym, sports or school, lose body fat or gain muscle? 

Then this challenge is for you!

Nutrition is the cornerstone for optimal mental and physical performance.

No matter your goal, the 21-day “RESET” Salus Nutrition & Lifestyle Challenge will introduce nutrition and lifestyle changes in an achievable way resulting in the ability to make big changes and maintain these results moving forward. 

Each participant must have their own log-in or device to track points.

You will gain the tools and knowledge necessary to achieve your goals in an approachable, sustainable way.

Carbs. What's approved (and not approved)?

Aim to get your carbohydrates from whole sources as much as possible. 

  • Beets
  • Yams
  • Sweet & white Potato
  • Winter Squash (butternut, acorn, pumpkin)
  • Carrots
  • Plantains
  • All the fruits
  • All the veggies
  • Brown, Wild Rice
  • Oats/oatmeal
  • Quinoa
  • Amaranth
  • Buckwheat
  • Sprouted Grain Bread

STAY AWAY FROM

  • Any packaged foods with sugar or sweetener (except stevia & coconut sugars) as an ingredient (look for hidden names of sugar).
  • Chips made with any non compliant oils
  • Dried fruit with added sugars
  • White rice, bread, bagels, pasta etc
  • Flour tortillas
  • Couscous
  • Cereal
  • Candy
  • Restaurant french fries (white or sweet potato)

Get the printable food list here.

Protein. What's approved (and not approved)?

When possible, choose grass-fed, pastured, organic and wild sources of skinless protein such as: 

  • Beef
  • Pork
  • Chicken
  • Turkey
  • Duck, Fowl
  • Fish: fresh and canned in water (tuna, salmon, sardines)
  • Seafood
  • Shellfish
  • Eggs
  • Deli meats containing ONLY meat, water, seasoning, or salt
  • Bacon (w/o sugar or nitrates)
  • Beans & other legumes (lentils and chickpeas)

STAY AWAY FROM

  • Nitrates/nitrites (often found in deli meat)
  • Soy (edamame, tofu, miso etc)
  • Highly processed protein bars 
  • Protein powder with added sugars

Get the printable food list here.

Fats. What's approved (and not approved)?

Opt for healthy fat options. Be smart. Read the label.

  • Grass Fed Butter & cheese
  • Yogurts without added sugars
  • Olive Oil
  • Coconut Oil
  • Avocado
  • Avocado oil
  • Macadamia oil
  • Homemade dressings
  • Olives
  • Raw Nuts and Seeds
  • Raw nut butter without sugar

STAY AWAY FROM

  • Hydrogenated oil    
  • Industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils
  • Processed cheese, sour cream, cream

Get the printable food list here.

What about alcohol?

Wine & spirits will be allowed during the challenge on two days/week only.

Wine  – Limit 5 oz per day 

Spirits – Limit 1.5 oz per day

(not to be saved up for one occasion)

Where can I find approved recipes?

Looking for “approved” recipe ideas? Here are a few great sites to check out:

 

Do you have any favorite recipes? Share them!

What are some healthy swaps?

The key is to read the ingredients list. You’ll be surprised, you might find some healthy alternatives/swaps out there that are “compliant.” Here are some ideas:

 

  • Instead of a seemingly healthy Nature Valley Granola Bars (ingredients: Whole Grain Oats, Sugar, Canola Oil, Rice Flour, Honey, Salt, Brown Sugar Syrup, Baking Soda, Soy Lecithin, Natural Flavor), opt for a Larabar (Dates. Almonds. Walnuts. Cocoa Powder. Sea Salt.) or an RX bar (egg whites, nuts, date).
  • Instead of regular pasta (ingredient semolina flour- a refined white flour with minimal nutrients) opt for brown rice pasta (brown rice, water).
  • Instead of microwave popcorn with hydrogenated oils, pop your own on the stovetop with coconut oil and sea salt.
  • Instead of Aunt Jemima pancake mix (ingredients: enriched bleached flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, leavening (sodium bicarbonate, sodium aluminum phosphate, monocalcium phosphate), salt, calcium carbonate), opt for Birch Benders Paleo pancake mix (cassava flour, organic coconut flour, almond flour, eggs, leavening, salt, monk fruit, spice.)
  • Instead of sugar filled breakfast cereals, serve up oatmeal with mashed banana inside! 
  • Instead of a sandwich for lunch, consider packing a small thermos with last night’s “approved” leftovers.
  • Instead of restaurant french fries (will most likely be fried in yuck oils), make your own “fried” potatoes or sweet potatoes with coconut or olive oil and bake!
  • Check out more great swaps: https://greatist.com/eat/whole30-approved-kitchen-staples 
What about liquid?

Only water, coconut water, coffee, Vitargo or approved pre/post workout supplements are allowed. Wine & spirits are allowed twice a week (one serving per day).

Beer, gatorade, soda (diet or regular), etc. are considered non-compliant.

What happens when I go out to eat?

While we understand events, parties and celebrations will come up. For 6-weeks, we are asking you to plan ahead. If you do eat out, do your best to eat within the portion and food choice guidelines. Unless you know exactly how your meal was prepared, you cannot receive full points for it. This is called a challenge for a reason and we want to maximize your results in this 6-week time span.

What about sweeteners?

The only source of sweetener should come from whole foods (aka: fruit), stevia, monkfruit or coconut sugar, honey & real maple syrup is also allowed in moderation (no more than 1tbsp twice a week). Table sugar, high fructose corn syrup and all other artificial sweeteners are not compliant. READ LABELS!

What condiments are allowed?

Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices and seasonings are okay (read the ingredients list!), garlic cloves, herbs.

Questions? We'd Love to hear from you!

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