Nutrition Challenge

The CrossFit Inguz 28 Day Nutrition Challenge

 

Announcing the CrossFit Inguz 28 Day Nutrition Challenge!!

Dates: Sunday, February 10th to Saturday, March 9th (28 days)
Nutrition Kick-off Seminar: Saturday, February 9th from 12:00-1:00pm
Measurements: Baseline body weight and body composition measurements (InBody Scans) will be done before and after the challenge. See Kate, Renee, or Andrew to get your initial measurements done prior to Saturday, February 9th.
Cost: $99
Prizes: There will be prizes for the winner(s)!!!

 

Register for the Challenge Here

 

Join us for the 2019 CrossFit Inguz Nutrition Challenge!!

This year we are pairing with Registered Dietitian Nicole Aucoin and Healthy Steps Nutrition. The challenge will be unlike any other we have had before!!

All participants will get:

  • 4 Weeks of Meal Plans
  • 2 InBody Composition Scans
  • Group Nutrition Kick-off Seminar
  • Weekly Nutrition Tips/Videos
  • Access to the Healthy Steps Nutrition App
  • Healthy Recipe Ideas
  • Ongoing Support From Our Nutrition Coaches

The challenge kicks off on Sunday, February 10th but we will be holding a Kickoff Meeting on Saturday, February 9th for all interested participants. This challenge is open to the public, so feel free to get all of your friends and family involved!

As before, the moto for this challenge will be: Eat Real Food, Not Too Much, Mostly Plants.

What does this all mean…

 

Eat Real Food (Quality)

Real food is anything that was once alive. We will be avoiding anything processed. The general guidelines for this will be the same as before…eat meats and vegetables, nuts and seeds, some fruit, little starch (from vegetables) and NO SUGAR. This means we will be avoiding the following foods:

  • All Grains (wheat, bread, pasta, corn, see exceptions below)
  • Dairy (cheese, milk, most yogurt, see exceptions below)
  • All Sugar & Sweeteners (artificial, natural or otherwise)
  • Alcohol
  • Peanuts
  • Refined vegetable oils (canola oil, sunflower oil, margarine, etc.)
  • Anything with the ‘Paleo’ qualifier (i.e. Paleo muffins, pancakes, cookies, etc.)

Our allowable foods will be broken down into 4 categories…protein, carbohydrates, vegetables, and fats…as shown in the table below. This isn’t an exhaustive list but should cover the vast majority. If you have a question about a specific food please let us know.

NutritionChallenge2

The Exceptions: For each of the following limit to one serving per day.

  • Oatmeal, Rice, Quinoa, or White Potatoes (Carbohydrates)
  • Plain Unsweetened Greek Yogurt or Cottage Cheese (Protein/Fat)
  • Legumes (Black Beans, Chick Peas, Kidney Beans, etc.) (Carbohydrate/Fat)

 

Not Too Much (Quantity)

During this challenge we will be encouraging participants to track their food on MyFitnessPal. This will allow us to really dial in our quantities for each individual. As part of the challenge we will be giving each participant personalized calorie and macro-nutrient targets to hit each day. You won’t get points for hitting your targets, but rather every day you log your food you will receive a point. Everyone will eat 3 balanced meals per day, and will be allowed 1-2 snacks throughout the day. Specific quantities will be different for each individual based on your total calorie targets. As a general rule of thumb we will be utilizing the plate or 3-compartment container method.

 

What if I’m still really hungry?

Communication is key, so please let us know how you are feeling along the way. It is normal to feel hungry initially…particularly if this is a major change from how you typically eat. Make sure you are staying hydrated, and work on timing out meals strategically to help keep you from going too long without eating (no more than 3-4 hours). Also that you are choosing nutrient dense foods which will keep you fuller, longer.

 

Mostly Plants

Every meal, regardless of time of day, should be made up of mostly vegetables. A diet rich in fruits and vegetables fills you up more and guards your health in the long run.

 

Point System

There are 6 total points available each day…

1 Point: For logging your food in MyFitnessPal
1 Point: For eating clean (no sugar, processed foods, alcohol, or other restrictions)
1 Point: For eating 3 balanced meals per day (each containing protein, carbs, and fat)
1 Point: For drinking 80/60 ounces of water (men/women)
1 Point: For working out at Inguz, dropping in at another affiliate, or doing a travel WOD
1 Point: For getting at least 7 hours of sleep

You can only get a perfect daily score 6 days out of the week. You must take 1 rest day. On your rest day, a perfect score is 6 points. There will be a poster board at the gym to track your daily points.

 

Frequently Asked Questions

Should I supplement protein post workout? Yes, but you must log in MFP! Make sure you are choosing a whey protein that does not contain added sugar. We be talking about this in more detail at the nutrition kick-off seminar.

What about Kill Cliff or Fuel for Fire? Pre/Post Workout (must log in MFP)

Amino Acids/Electrolytes? Pre/Intra/Post Workout (must log in MFP)

Creatine? 
Sure, but likely not needed unless your primary goal is to increase muscle mass.

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

Sweeteners? 
No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, or other artificial or ‘natural’ sweeteners.

What about eating out? If you eat out, do your best to portion the meal out using the plate method. Unless you know exactly how that meal was prepared you cannot get full points for it.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond/coconut milk is allowed if it is unsweetened.

“What About” Foods
These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
  • No almond or coconut flour
  • No canola or vegetable oil
  • Cold cuts must be sugar free
  • Nut butters must have no added ingredients other than salt (No peanut butter)

 

Travel WODs

Bodyweight

  1. 35 Burpees, 50 Sit-Ups, 35 Burpees
  2. 20min AMRAP: 5 Hand Release Push-ups, 10 Sit-ups, 15 Air Squats
  3. 4 Rounds: 400m Treadmill Run, 50 Air Squats
  4. Tabata: Pushup, Air Squat, Sit-Ups, Burpees (20sec Work : 10sec Rest x 8 Rounds each)
  5. 15min AMRAP: 5 Strict Pull-ups, 10 Jumping Lunges, 15 Sit-Ups

Dumbbells

  1. 3 Rounds: 800m Treadmill Run, 20 DB Thrusters (30#/20#)
  2. 10min AMRAP: 7 DB Hang Clean and Jerks (40#/30#), 12 Burpees
  3. 20min AMRAP: 6 Strict Pull-ups, 12 DB Snatches (alternating), 18 Air Squats
  4. “Dumbbell DT” – 5 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (45#/35#)
  5. 4 Rounds: 400m Treadmill Run, 20 Sit-ups, 15 DB Hang Squat Cleans (35#/25#)