LEVEL UP? Foundation Nutrition & Lifestyle Challenge Rules


The Level Up Nutrition & Lifestyle Challenge is a habit based program to help you achieve your body composition and performance goals. The challenge begins Monday, Sept 9 and runs through Sunday, Oct 20. All nutrition challenge rules are below.

Do you want to lose body fat, gain muscle, perform your best at the gym or gain more energy for life?

Then this challenge is for you!

Nutrition is the cornerstone for optimal mental and physical performance.

No matter your goal, the 6-week Level Up Nutrition & Lifestyle Challenge will introduce nutrition and lifestyle changes in an incremental way resulting in the ability to lose body fat, build muscle, and, most importantly, learn how to maintain these results moving forward.

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

Heading up the program is Coach Angela Salveo: CF-L2 Coach, Precision Nutrition Coach, 7-year CrossFit Athlete and International Masters Weightlifter.


Decide- Make a decision that your health is worth it. Kick off fall and attack your goals stronger than ever!

Commit- Tell a friend and sign up for the challenge together for the ultimate level of accountability.

Dominate- Everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!


Sign up today: levelupfall2019.wodifyrise.com 



…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 produce 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 (50% off) throughout the challenge. Take advantage of this incredible value by contacting  foundationnutrition@crossfitsalus.com 




Rules: Eat only whole (unprocessed), nutrient-dense foods from the food list. This will be entered in the “food journal” section.

  • LEVEL 1: Made one positive change today. (1 point)
  • LEVEL 2: Stuck to the food list for at least two meals and two snacks. (3 points)
  • LEVEL 3: Stuck to the food list for all meals and snacks. (5 points)



Rules: Follow portion guidelines and hydration guidelines.

Eat 3 scheduled meals and 2-3 planned mini meals/snacks (**no mindless picking when you’re bored)

Eat only to satisfied, never stuffed.

  • LEVEL 1: Made one positive change today (1 point)
  • LEVEL 2: Stuck to the portion guidelines for at least two meals and one mini meal. Made hydration goal by at least 80%. (3 points)
  • LEVEL 3: Stuck to the portion/hydration guidelines all day. (5 points)


What if I’m following macros?

For those of you who are already weighing/measuring your food and following prescribed macros under the guidance of a nutrition coach, you are encouraged to continue doing that during the nutrition challenge. If this is the case, your scoring will look like this:

  • LEVEL 1: You are more than + or – 15 grams away from your planned target ranges (0 points)
  • LEVEL 2: You stay within + or – 15 grams of protein & carb macronutrient target. And within + or – 10 grams of fat macros (3 points)
  • LEVEL 3: You stay within + or – 10 grams of protein & carb macronutrient target. And within + or – 5 grams of fat macros (5 points)



Rules: Follow sleep guidelines for your age range.

Note: this will be scored for the NIGHT BEFORE.

See sleeping tips and bedtime routine tips on our blog.

  • LEVEL 1: Slept within 1 hour of recommendations. AND made one positive change to establish a bedtime routine. (1 point)
  • LEVEL 2: Slept within 30 minutes of recommendations. AND turned off electronics 15 minutes before bedtime. (3 points)
  • LEVEL 3: Slept according to the recommendations AND turned off electronics 30 minutes before bedtime. AND followed a 10 minute bedtime routine (such as stretching, meditation, reading, etc). (5 points)



Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our lifestyle challenge. Working out at home? Check out free workout apps like NikeTrainingClub for some fun, free workouts.

Dedicate time in your schedule each week to make exercise a priority. And remember to tell a friend when you’re going to help you stay accountable.

  • LEVEL 1:  Made one positive change today (like taking the stairs, standing on a conference call or parking further from the door). (1 point)
  • LEVEL 2: Completed at least 20 minutes of physical activity. (3 points)
  • LEVEL 3: Completed at least 45 minutes of physical activity (if it is your recovery day, this means adding in a low intensity workout, like a walk). (5 points)



Mobility (stretching, myofascial release, etc.) can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance.

  • LEVEL 1: Stretch and/or roll for at least 5 minutes. (1 point)
  • LEVEL 2: Stretch and/or roll for at least 10 minutes. (3 points)
  • LEVEL 3: Stretch and/or roll for a minimum of 15 minutes. (5 points)



Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walk, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you. 

Note: Screen-time for the purpose of this challenge is referring time spent on devices such as a smartphone/tablet doing recreational activities such as gaming, getting sucked down the social media rabbit hole, etc.

  • LEVEL 1: Destress for at least 5 minutes. (1 point)
  • LEVEL 2: Destress for at least 10 minutes. (3 points)
  • LEVEL 3: Destress for a minimum of 10 minutes AND limit recreational screen-time to less than 1 hour each day. (5 points)



21-Day “FALL BACK” Foundation Nutrition & Lifestyle Challenge

What is the 21-Day “FALL BACK” Foundation Nutrition & Lifestyle Challenge all about?

This 21-Day “FALL BACK” Foundation Nutrition & Lifestyle Challenge is all about helping you become the best version of yourself with accountability like never before.

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

Our goal is to help you better understand the impact of your daily choices, so you can achieve sustainable results.

And, this time, you’ll not only be committing to yourself that you’re going to achieve these goals, you’ll have individual check-ins with Coach Angela and be committing to a partner who will help you stay accountable, too!

Who Can I Partner With?

Anyone. Anywhere. Nationwide.
Go ahead…partner up with a workout buddy, long-distance friend, neighbor, spouse… and let’s do this!

When Does It Start?

The 21-day nutrition and lifestyle challenge begins Monday, September 17 and runs through October 7.

Who Should Do the Nutrition & Lifestyle Challenge?

The 21-Day “FALL BACK” Foundation Nutrition & Lifestyle Challenge is for any adult (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too!

Based on feedback from the last challenge, we will also run a separate teens and kids challenge as well.

How Much Does It Cost?

The cost of the challenge is $45 through Sept. 15.
After Sept. 15, the cost of the challenge is $48.

If you are a CrossFit Salus member or member of the TripleX Weightlifting Club, don’t forget to use your special discount code posted in our community page.

What Does the Cost Include?

New this time around! Before the challenge even begins, you’ll connect with Coach Angela to establish and outline your individual goals for the challenge. These customized goals will be the foundation for your own unique point system.

Once the challenge begins, you’ll receive the following:

  • Accountability from your partner.
  • Access to our FALL BACK Challenge online goal tracker (download the free app: Rise)
  • Support through our private FALL BACK Challenge Facebook support group.
  • All the education and motivation you need to confidently achieve your goals (posted on our Foundation Nutrition blog).
  • Weekly email check-ins with Coach Angela to review goals, address individualized questions and overcome sticking points.

Are There Prizes?

You bet!

We have prizes from Kettlebell Kitchen, MobilityWOD, RockTape, LifeAid, Trace Minerals, KT Tape, Birch Benders, CrossFit Salus private coaching and Foundation Nutrition coaching….AND MORE!

See for yourself!

21-Day “FALL BACK” Foundation Nutrition & Lifestyle Challenge

Nutrition Challenge Details

Improve your health & wellness in 21 days by focusing on 7 habits every day. Every goal on the list below will be customized to fit your lifestyle. Connect with Coach Angela before Sept. 15 to establish your own personal goals for the challenge.

  1. NUTRITION — Eat only whole (unprocessed), nutrient-dense foods from your food list and follow portion guidelines, eating only to “satisfied” instead of “stuffed”
  2. EXERCISE — Exercise for your set goal amount of time each day.
  3. MOBILITY — Stretch and/or roll for your set goal amount of time each day.
  4. SLEEP — Sleep your set goal of hours every night.
  5. HYDRATE — Drink your set goal amount of water daily.
  6. PERSONAL IMPROVEMENT — Establish a goal outside of work or exercise to keep you growing as an individual. Take the time to work on this goal for your set amount of time each day. (These goals can encompass anything from spirituality to charitable work to expanding your knowledge)
  7. MOTIVATE — Every day, share your experience about the FALL BACK challenge with your partner to help you both stay motivated.


Start each day with 22 points.
A complete Nutrition day is worth 10 points is is comprised of two parts.

Simply Eat Clean, Nutrient-Dense Foods- For the duration of this challenge, we encourage you to clean up your diet and eliminate processed foods while embracing nutrient-dense foods such as vegetables, fruits, good fats and high-quality proteins. Connect with Coach Angela to discuss your specific guidelines.

  • Get 5 points for eating within your food guidelines.
  • Get 2 points for making one positive change in your diet.

Portions– See portion guidelines for all the details.

  • Get 5 points for following portion guidelines.
  • Get 2 points for missing a meal or eating until you feel uncomfortable or “stuffed.”

A complete Exercise day is worth 2 points.

  • Get 2 points for making your exercise goal.
  • Get 1 point for doing “a little something.”
  • 0 points for skipping your workout.

A complete Mobility day is worth 2 points.

  • Get 2 points for making your mobility (stretching and/or rolling) goal.
  • 0 points for missing the chance to be a supple leopard.

A complete Sleep day is worth 2 points.

  • Get 2 points for making your sleep goal.
  • 1 point for being within an hour of that goal.
  • 0 points for anything less…zzzz

A complete Hydrate day is worth 2 points.

  • Get 2 points for drinking your specific amount of water
  • 1 point for drinking up to 80% of that.
  • 0 points for anything less.

A complete Personal Improvement day is worth 2 points.

  • Get 2 points for making an effort to work toward your personal improvement goal.
  • 0 points for missing a day to become a better you.

A complete Motivate day is worth 2 points.

  • Get 2 points for taking the time to reach out to your partner EVERY day of this challenge to help each other stay accountable and motivated for all 21 days. Some suggestions include: Swap Recipe ideas, arrange to swap pre-cooked meals, daily phone/text/email/tweet share success, struggles, tips, tricks, recipes, etc. or set-up a weekly phone call or in-person meet-up to talk about your progress

1 point: submitting your weekly weigh-in
1 point: submitting progress pictures on your app (these will not be shared)
1 point: submitting your weekly circumference
1 point: Bonus TBD


If there is a tie at the end of the challenge, we will refer to tiebreakers.
Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories. And if there is still a tie, we’ll come up with a fitness-based tie-breaker challenge to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your health goals are worth some extra effort.
  2. Tell your friends and family about it to help hold you accountable. Maybe you’ll motivate them to join you!
  3. Email foundationnutrition@crossfitsalus.com to set up your individualized goals.
  4. Register now and get ready to Fall Back healthier than ever before.


Sign me up >>

Interested in something more in-depth?

Sign up for our 3-month Nutrition Coaching Program. Find out more at https://www.crossfitsalus.com/foundation-nutrition-coaching/.