“RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge

What is the 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020?

RESET your habits this New Year and get your goals back on track with the whole family (or a group of friends)!

Where do you want to be in 2020?

Huge changes can be made in a small amount of time. So, go ahead…partner up with your family, workout buddies, long-distance friends, neighbor… and let’s do this!

Our mission is to help you scale things back. Get back to the basics of what it takes to “be healthy” together as a family.

So what does “healthy” look like?

While the specifics will look different for everyone, we will all follow the same theme (kids included):

  • Eat & drink the right amounts
  • Eat good, clean foods
  • Sleep enough
  • Move your body often
  • Recover
  • 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.

ENTER: The 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020

During the entire challenge, you and your family will be committing to each other that you will finally achieve your goals this year and hold each other accountable along the way.

Using nutrition as our foundation, we will also focus on sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your energy, mood, performance, recovery, body composition and more!

Huge changes can be made in a small amount of time.

“RESET” is so much more than a short-term fix.

The simplicity with these goals will set you on the right path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with your family or a group of friends and RESET for the New Year!

ALL CHALLENGE RULES ARE POSTED HERE

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Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week RESET Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too! This challenge is designed for kids and teens to participate with their parents.

You do not have to be a member at CrossFit Salus to join this challenge.

Join with your siblings.
Join with your children.
Join with your friends that you call family.
It’s up to you!

When? January 13-February 23

The 6-week nutrition and lifestyle challenge begins Monday, Jan. 13 and runs through Sunday, Feb. 23.

Weigh-ins begin Wednesday, Jan. 8 and end Sunday, Jan 12, 2020.

Cost

The cost of the 6-week challenge is $48 per person. (That’s only $8/week!)

  • Groups of 3, save 10% per person*. Use discount code: RESET10
  • Groups of 4, save 15% per person*. Use discount code: RESET15
  • Groups of 5 or more, save 20% per person*. Use discount code: RESET20

*Group captain must contact foundationnutrition@crossfitsalus.com with the list of names on your team to qualify for the the discount code.

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*Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela or Coach Camilla for 6 weeks of individual nutrition coaching at the same time as the challenge.

Because, what’s right for “them” may not be right for YOU.

Individual coaching includes:

  • 2x (Pre & Post) Biometric Testing including weigh-in, circumference, body fat testing, pictures (value: $50).
  • One-on-One Consultations (value: >$260)
    • In-person, one-on-one consultations to review goals & address individualized questions/concerns.
    • Regular accountability and check up calls to review goals and overcome sticking points.
    • Frequent text or email check-ins for questions, guidance and unlimited support.
  • Personalized recommendations based on your goals (value: $99)
    • Resources for food and habit tracking and goal setting.
    • All the education and motivation you need to confidently achieve your goals.

Get the 6-week challenge PLUS individual coaching for only $148 (save over 50%)

This incredible value is available only though the challenge.

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Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6 weeks by adding a new habit every week.

  1. NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the outlined food list.
  2. NUTRITION QUANTITY—Follow the outlined portion guidelines for food and water.
  3. SLEEP— Sleep the defined amount of hours every night.
  4. MOVEMENT— Exercise the defined amount of time each day.
  5. STRESS MANAGEMENT— Implement stress-relieving techniques to take better care of your mind, body and spirit.
  6. SELF CARE— Stretch and/or roll for the defined amount every day. And learn how to RESET your mindset.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

  • First Place Team will receive:
    • First-pick on prizes listed below
    • PLUS 1 Month of Individual Foundation Nutrition Coaching  *valued at $175
  • Second Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 2 CrossFit Salus Tandem (2-3 people) Coaching Sessions (or remote programming if outside Monmouth county). *valued at $140 each
  • Third Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 1 CrossFit Salus Tandem Coaching Sessions (or remote programming if outside Monmouth county). *valued at $70 each
  • Choose from the following prizes!

Note:

  • *Coaching prizes are not eligible to be redeemed for cash.
  • *CrossFit Salus coaches who choose to participate in the challenge are not eligible for prizes.

Tiebreaker:

If there is a tie at the end of the challenge, we will refer to nutrition categories for our tiebreaker. Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your family’s health goals are worth some extra effort this year. Tell your family about it to help hold you accountable and motivate them to join you!
  2. Email foundationnutrition@crossfitsalus.com with your list of teammates to verify the group discount code.
  3. Download the Wodify Rise app (Googlehttps://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise or Apple: https://apps.apple.com/us/app/wodify-rise/id1327914572 )

REGISTER NOW

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So if you’re ready to dedicate six short weeks to your health and your longevity, join us for the RESET Friends & Family Foundation Nutrition & Lifestyle Challenge 2020! We’re so excited to share this program again and to help you create your best self!!

 

Follow us @foundation_nutrition_coaching #foundationnutrition #reset2020)

Join the conversation on our Private Facebook Challenge Page

Life After the Nutrition Challenge

life after the nutrition challengeLife After the Nutrition Challenge

You made it! After weeks of clean eating, being mindful of your portions, staying hydrated, exercising, mobilizing, sleeping like a baby, working toward your goals and motivating everyone around you! But, now what? What happens after the nutrition challenge?

Preparing for life after a nutrition challenge is not a huge topic many nutrition challenges address (resulting in a lot of those notorious ups and downs). But, since we’re all about making changes for LIFE (not just during the challenge), here are a few things to keep in mind.

Dealing with All the Occasions

Vacations, holidays, celebrations, unexpected dinners out, etc. These are important moments – they’re happening now, they’ll be facing you next month, next holiday…each and every year. And you should be able to enjoy them without stressing out. “How will I deal with those occasions,” you ask?

By practicing your new set of skills.

Hopefully you feel armed and ready to attack the real world with all the knowledge, new habits and shift in your mindset. As you’ve learned, being mindful with what, when and how you eat is a skill that must be practiced regularly.

Whether it’s a celebratory beer at the beach on the fourth of July, a taste of your nephew’s birthday cake or those famous nachos you’ve been dreaming about, it doesn’t have to be all or nothing.

“Learning is discovering that something is possible.” ~Fritz Perls

Once you are comfortable with your normal, day-to-day quality and quantity choices, it is okay to enjoy a splurge “treat” once and a while. But remember, this is not an excuse to go off the rails and eat everything in sight. Take this time to practice the skills you have learned throughout our journey – rely on your hand for portion sizes, stay in tune with your body’s fullness signals (think 80%), stay away from those things you know are going to make you feel like crap the next day (refined sugars, etc), plan ahead (be mindful) and hey, don’t stress about it. Turn your focus more on who you are with, your surroundings and how the food tastes.

But, I get it. It may not only be dinners out or fancy celebrations that pop up. Sometimes, we just feel physically or mentally exhausted… and all we want to do is veg with our meal in front of the TV. And that’s OK. It’s impossible to be perfect 100% of the time…I’m sure as heck am not. And no one expects us to be.

The biggest challenge we’ll ever face is that of our mind. When we don’t do what we believe or feel deep down in our gut to be “right,” we won’t feel good. And our bodies will show it. But, if we live according to our values (and often, healthy choices), life “flows” much more effortlessly. You must be willing to face your own doubts and fears. You know you’re going to face difficult situations in the future. You can’t control the future. But you can control the choices you make, your reactions and your mindset.

“Man’s mind, once stretched by a new idea, never regains its original dimensions.” ~Oliver Wendell Holmes

No matter where you are, practice what you learned over the challenge and keep your mindset…and portions, in check.

Identify Your Goals for After the Nutrition Challenge

After the nutrition challenge is over, it’s important to clearly identify your goals going forward.  Figure out your long term and short term goals. This will help you stay motivated and find a clear (and safe) path to take.

If you love how you felt over the past few weeks and have decided this is now how you’d like to continue living life. Keep doing what you’re doing! Find an alternate way to stay on top of clean eating meal prep and check-in with your goals regularly – whether that’s with a buddy, a coach, an app. There’s not necessarily one right answer for that, different things motivate different people.

If you love how you felt over the past few weeks, but you’ve decided to add back in some of the foods you were avoiding (gluten, dairy, soy, processed foods, sugars, etc), it’s important to carefully re-introduce them slowly to avoid feeling ill. If you had an “off-day” any time over the challenge, you know exactly what I mean.

life after nutrition challengeHere’s what you need to know about reintroducing foods back into your life after the nutrition challenge.

Implementing an Elimination Reintroduction Plan After Your Nutrition Challenge

Think of this lifestyle nutrition challenge as a bit of a science experiment in the sense that I want you to realize that food isn’t just fuel…it’s information. Every bite we eat sends messages to our body and our body responds. Sometimes louder than others.

Think about this: the GI tract doesn’t just have the job of digesting and absorbing food…. It also has its own working nervous system (the enteric nervous system). That means our gastrointestinal tract is abundant in neurotransmitters, chemical messengers, bacteria, enzymes and hormones. That’s pretty awesome, right?

But now consider this: given the amount of devoted resources our body needs for a properly functioning GI tract, when things go wrong in our gut, all hell breaks loose. From microbial imbalances and detoxification abnormalities to motility issues and inflammation, food intolerances or sensitivities can directly contribute to gut problems like gas pains and bloating, AND it can also harm other body systems at the same time.

GI disturbances have been linked to unwanted symptoms such as arthritis, skin conditions, autoimmune disorders, asthma, addiction, migraines, mood disorders, kidney problems and a whole slew of other conditions.

after nutrition challenge
After you’ve eliminated potential food sensitivities and you’re ready to reintroduce them back into your diet, you must proceed with caution.

Proceed with Caution

So, all that being said, after you’ve eliminated potential food sensitivities throughout this challenge and you’re ready to reintroduce some of these foods back into your diet, you must proceed with caution.

1. Grab a pen and paper or use a handy app like myfitnesspal where you can record what you eat and jot down notes about how you felt after and monitor yourself for symptoms.
2. Slowly reintroduce only a SINGLE food group that you previously eliminated for one day only. Then monitor yourself for two days. (example: if you decide to reintroduce dairy on Monday, that day you might try milk in the morning, some cheese at lunch and maybe even a little cottage cheese at night). The key word being: slowly.
3. Monitor yourself for any abnormal reactions through Wednesday. Negative reactions to watch out for include: insomnia, fatigue, joint pain, skin breakouts, headaches, bowel changes, brain fog, bloating and even respiratory issues.
4. If you don’t notice any negative symptoms, it’s time to reintroduce a different food (example: sugar) on Thursday. Proceed with the same timeline as above.
5. Continue this process for a few weeks, reintroducing one new food only every few days, no sooner.

Depending on how much you eliminated, this process could take up to 6 weeks, but at the end of the experiment, you’ll know a whole heck of a lot about your body and how it responds to different foods…which as you saw above, can give you more than just gas and bloating.

The bottom line: Don’t waste all your effort over the last few weeks. Take the time to learn even more about your body and how it responds to your every day choices.

Reflections on Your Lifestyle and Nutrition Challenge

I wanted to take a moment to reflect on this lifestyle and nutrition challenge. As your Foundation Nutrition Coach, it is my goal to educate and inspire you to develop healthy eating habits that last a lifetime. I has been a pleasure guiding you through and I hope I’ve helped you:

  • Have the desire to eat more fresh, minimally-processed foods.
  • Discover how to balance lean protein, veggies, nutrient-dense carbohydrates and healthy fats.
  • Learn to adjust portions that directly meet health, performance and body composition goals.
  • Become aware that many other areas, in addition to nutrition, affect our physical and mental state. Sleep, environment, hydration, exercise…they all play a role, too.

Please Share

I genuinely appreciate any and all feedback on your experience, so please take a moment to drop a review on Google or Facebook.
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Create Healthy Nutrition Habits for Life

And, after the challenge, if you’re interested in learning more about a customized plan that really dials in to your individual health and nutrition needs, or you have any other nutrition-related questions, reach out to foundationnutrition@crossfitsalus.com to set up a free 15-minute consultation.

Check out our series of posts from previous nutrition challenges: