We are so excited about our Fall Nutrition Challenge beginning November 26th! Scroll all the way down to read all the details for this challenge, including FAQs. Sign ups begin Monday, November 8th at the gym.
Details on the “Add 3” list:
Journal and/or read a book for 10 min. a day
The journaling can be anything you want it to be, just 10 minutes of sitting down, writing. If you decide to read it does need to be an actual book, magazine, etc. in print, not on a screen.
Workout at the Gym on 5th 3x/week
Attend 3 classes at the Gym on 5th between Monday-Saturday. You do have to workout at the Gym on 5th in order to earn your points.
Meditate or sit in silence for 3 min. a day
Most of us lead lives that are go, go, go and we never take a moment to just breathe and sit with ourselves. Your challenge here is to find a moment (3 minutes to be exact) where you can sit with no distractions and just focus on your breath. There are many apps you can use if you prefer to go that route (Headspace is a great tool, there are many 3 minute videos on YouTube as well), but one suggestions we have is to find a comfortable place to sit or lie down, set a 3 minute timer on your phone, and practice breathing in through your nose for 3 seconds, and exhaling for 5 seconds.
Details on the “Remove 3” list:
Remember, this list is called the REMOVE 3 list. If you already do not consume alcohol or you already do not eat dairy, then choose a different option. This should be a challenge and should be different than the diet you have been consuming.
Dairy
This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt
Alcohol
Self-explanatory. Beverages with trace amounts of alcohol like kombucha and Athletic Brewing are okay.
Caffeine
This includes coffee, tea, energy drinks, and pre-workout mixes
Added sugars
Maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc.
Grains
Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, amaranth, and buckwheat
Unhealthy oils
Corn, canola, cottonseed, soy, safflower, sunflower, grapeseed, and rice bran oils
Bars and pre-packaged foods
Frozen food, protein bars, bags of chips, crackers, etc. This one can be a slippery slope in terms of what counts as pre-packaged and what doesn’t. If you think it might qualify as pre-packaged, it probable does.
Meat
Meat, fish, poultry
Details on scoring
Each day you successfully do not consume your 3 and also spend 10 min. reading or writing and 3 min. meditating, you earn 10 points
Slip up and eat something you shouldn’t have or skip the reading/writing? 0 points for the day
Workout 3x/week = 30 points for the week
Total possible points for one week = 100
There will be weekly bonus challenges at the gym!
The individual with the most points at the end of the challenge wins half of the money paid to sign up for this challenge, the other half will be donated to a local non-profit of the winner’s choosing
FAQ
Do I have to be a member of the Gym on 5th to participate/win?
You do not! If you do not live in Moab or just wish to do your own workouts but still would like to participate in the nutrition aspect of the challenge, you are still encouraged to sign up. It will be unlikely that you can win since you won’t be able to earn the 30 points per week for working out at the Gym, but if you just would like a support system for 4 weeks while you try out a new diet, we’d love to have you participate.
What if I screw up and eat candy for 6 days in a row even after I chose sugar as one of my “Remove 3”?
Stay in it. Each day is another opportunity to try again. Many of us consume some if not all of these items on a daily basis, so completely cutting them out is and should be a challenge. We are trying to create new habits here. Don’t give up on yourself just because you’re human and fell back to your old pattern. Keep trying!
How do I sign up?
Drop by the Gym on 5th, pay the $20 entry fee, and you are good to go! We will hand out score sheets and calendars the week before the challenge begins. If you’re not in town we will email it to you.
