CFSC Nutrition Challenge
When it comes to seeing long-lasting results, dieting is not sustainable. We are all built entirely different, our genetics, limiting factors, physiology, cravings, and environment affect our health. Here at CrossFit South City we believe in bio-individuality. We don’t want to promote 8-12-week weight cuts, we want to support healthy habits and teach you how to make lifestyle changes.
In some cases, certain diet protocols have to take place for health reasons such as digestive issues, auto-immune issues, and/or diagnosed diseases. But as a whole, we don’t want you to feel deprived or starved. You can eat a lot of nutrient-dense foods and see amazing results. We believe in the 80/20 rule meaning eat 80% clean, and 20% have that cupcake or that glass of wine. Our goal is to give you the information, and you pick what works best for you.
For this particular challenge, we are asking you to take out two items that have been proven to increase inflammation in the body. You will eliminate these items for 6 weeks before reintroducing them back in:
Toxic to your liver, can raise insulin levels and turns into fat when processed throughout your body.
- Refined Grains
Stay away from ingredient labels that read: blanched, bleached or enriched. That is the same as white bread, but it has been fortified to add some vitamins back in. Refined grains are highly processed, and our body cannot process it and use it for energy. Try switching to a sprouted bread or a fermented bread like sourdough.
Did you know that 90% of Americans are lactose intolerant? We just don’t notice the signs. If you do enjoy dairy from time to time, try switching to full-fat dairy. Studies do show that for some people full-fat dairy does decrease inflammation and it has good probiotics in it as well. But how do you know if your body does well with dairy? It must be removed from your diet for at least 30 days and then slowly reintroduced.
- Refined Sugar
Limit ingredients such as high-fructose corn syrup, corn syrup, sucrose, sucralose, aspartame, saccharin. Try switching to other healthy alternatives such as honey or stevia.
- Transfat and vegetable oils.
Limit ingredients such as hydrogenated, partially hydrogenated oils, corn oil, canola oil, soybean oil, peanut oil, and rapeseed oil. These oils are banned everywhere except for the United States. Our bodies are meant to have ZERO trans-fat, it is very poisonous (avoid any fried foods). Try switching to other healthy alternatives such as avocado oil, olive oil, and coconut oil.
Again, this is 100% getting in tune with what works best for your body and your lifestyle. Now we want you to pick two healthy habits to include in your diet:
- Drink half your body weight in ounces of water (If you are overweight, drink half your lean muscle mass in ounces). Water is the only thing that purifies your body and helps keep your digestive tract on the correct path.
- Consume .8-1.0g of protein per pound of body weight (If you are overweight, use your lean muscle mass as a starting number). Protein helps muscle synthesis, and it has the greatest metabolic effect compared to protein and fat.
- Consume 4-6 cups of vegetables daily.
- Consume 1-2 servings of fruit daily (Example 1 cup of berries, 1 apple).
- Stay off all electronics one hour before sleep and one hour upon waking.
You will choose two items to eliminate from your diet and two items to add in for six weeks. These 4 items will be your main focus. Again, pick what items work best for you, you make your own rules!
The challenge is as follows:
6-Week Challenge-Most bodyfat % lost
Challenge Start date: January 6th
Beginning Scan (Fee is $50 includes beginning and end scan): Weight, lean muscle mass, fat mass, full-body measurements
Friday, January 3rd- 4:30-6:30, 15 min increments.
Sunday, January 5th, 9:30-11 am, 15min increments.
Sign-up on Triib for a time slot that works best for you.
End scan: Feb 15th 9-11 15 min increments and Feb 16th, 10-12 pm.
1st: 100% off membership
3rd: 35% off
If you have not joined our CFSC Nutrition page on Facebook, please let us know, and we will add you. There we will be doing LIVE nutritional videos, share recipes and much more! If you have any questions please em