"Lose One, Gain One" Fall Nutrition Challenge
As much as we want you to work hard in the gym to improve your fitness, a poor diet cannot be out exercised. Whether your personal goal is to feel better, get stronger or lose body fat, nutrition cannot be ignored. From experience we know that group accountability and support works so we will be kicking off a 30 day "Lose One, Gain One" challenge that will begin on Sunday 10/15 and run through 11/12. Pick one thing you would like to add to your diet and one thing you will remove from your diet over the next 30 days, then add your name to the list on the gym whiteboard. You don't have to disclose what you are losing/gaining, but by writing down your name, you are holding yourself accountable. The goal is sustainable change, so hopefully what you lose/gain will become a new lifestyle.
Our friends at Dexafit, will be coming in on Sunday 10/15 from 10-12 to conduct a Fit3D baseline body composition analysis for anyone who is interested. They will also return to the gym at the conclusion of the challenge for a follow-up comparison. Knowledge is power, and the only way you will know if the changes you have made are working, is to have a measurable comparison. Joining the challenge is free, and the testing is $75 (We'll need a minimum of 10 people to make this happen and there will be a sign up sheet at the gym). We will conclude with a family friendly WOD and potluck starting at 10:30am on Saturday, 11/18. Bring your family (even if they are not members) and a dish to share so we can try some different recipes and celebrate our successes!
Check out the Nutrition 101 tab on our website for answers to common questions about nutrition and look for a new recipe each day throughout the challenge on our blog. Want a more personalized plan? Talk to any of our coaches to schedule a personal training/nutrition session. Not sure what to gain or lose? Here are some ideas to get you started:
- Write down everything you eat. Being aware of what you put in your body is a great start. Make note of how you sleep and feel. Eliminate sugary drinks (soda, juice, energy drinks, mochas) and diet drinks. Drink water, sparking water with lemon/lime, black coffee, unsweetened ice tea with lemon, hot tea, etc.
- Eliminate fast food and sugary snacks.
- Avoid alcohol – Our bodies burn alcohol before food, so it becomes unnecessary sugar, increases appetite and suppresses sleep.
- Try a new vegetable (there are so many to choose from)!
- Although fruit is a real/natural food, most contain lots of sugar. Try to reduce the amount of fruit you eat, and opt for low glycemic options (apples, berries, grapefruit, apricots, cantaloupe) when you do have some.
- Start each meal with a good source of protein (chicken, turkey, eggs, pork, salmon, game meats).
- Low-fat does not = healthy! Most low fat items have additional sugar to enhance flavor. Try/switch to a full fat/unsweetened option (creamers, yogurt, cottage cheese).
- Attempt to have protein, vegetables and good fat every time you eat.
- Take 2-3g of Omega-3 daily