Customized Group Nutrition Challenge


Create Your Own Customized Group Nutrition Challenge!

Host a customized group nutrition challenge for your staff or with a group of friends/family! Foundation Nutrition offers a simple and effective way to arm your group with nutrition knowledge, build camaraderie, provide accountability and boost motivation at NO COST to you, as the organizer.

Who Can Benefit from a Customized Group Nutrition Challenge?customized group nutrition challenge

Do you have a group of friends or family who want to fit together?

Your success is dependent on the support team you have surrounding you. Whether you want to get fit for Spring Break or embark on a lifestyle change, there’s no better way than doing it with a group of friends by your side! Rally up your crew and customize your own nutrition challenge for a fun, cost-effective way to stay on track!

Are you looking for a new team building activity for your staff?

Keep employees healthy, motivated and productive with a customized nutrition challenge for your business.

How Does it Work?

  • This challenge is 100% online. No matter where your team is located, anyone…anywhere can participate.
  • As your customized group nutrition challenge guide, we’ll collaborate on the nutrition and lifestyle goals you wish to track (nutrition quality, food quantity, sleep, exercise, etc).
  • You get to choose the timeline (start date) and duration for your group nutrition challenge. See seasonal launch ideas below.
  • Come up with a fun, creative name for your challenge.
  • Participants will track their goals right on an app from their smartphone.
  • View real-time results through a fun leaderboard.
  • Throughout the challenge, we will help participants stay on track with motivational and educational content.
  • When the challenge is over, participants will have the option to continue their healthy lifestyle with individualized nutrition coaching.
  • You have the option to create a private Facebook Page where people can ask questions, share successes, recipes, etc.
  • Schedule a time to talk through your ideas and questions.

Consider a seasonal launch such as:

  • “Healthy through the Holidays”
  • “New Year, New You”
  • “Spring Ahead”
  • “Summer Shred”

How much does a customized group nutrition challenge cost?

Since this service is completely customized, the overall cost will depend on a a couple of things such as:

  • Base rate to create your customized challenge
  • The number of individuals you have participating in the challenge.
  • Whether you wish to receive coaching guidance throughout the challenge.
  • Challenge duration.

Contact Coach Angela at foundationnutrition@crossfitsalus.com to find out how the base rate and participant rate for your challenge can be easily wrapped in to the individual’s registration fee, making it no cost to you, as the organizer.

Interested in learning more? Let’s talk!

RISE UP Nutrition Challenge Coming Soon


What is the 21-Day “RISE UP” Foundation Nutrition Challenge all about?

Kick off summer with our RISE UP Foundation Nutrition Challenge!

Rise up to the challenge and get your goals back on track.

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

When Does it Start and End?

June 1-June 21 (first day of summer)
Registration opens next week
Get on the pre-sale list so you’ll be the first to know when sign-ups officially open!

Scroll down to learn more…

Who Should Do the RISE UP Nutrition Challenge?

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

How Much Does It Cost?

CrossFit Salus Members: $30 for early registration
Nonmembers: $40  for early registration

Are There Prizes?

1st place male and female winners will each receive a $100 cash prize.

What Are the RISE UP Nutrition Challenge Details?

Using what we learned from the Rise & Rest Nutrition Challenge earlier this year, we’ve made a few tweaks to the new challenge.

Improve your health & wellness in 21 days by focusing on 7 habits every day:

  • NUTRITION — Eat only whole (unprocessed), nutrient-dense foods from the food list and follow set portion guidelines, eating only to “satisfied” instead of “stuffed”
  • EXERCISE — Make time to exercise 5 times a week for a minimum of 30 minutes each day. On recovery days, fit in a 10 minute low-intensity workout, such as a walk or yoga.
  • MOBILITY — Stretch, roll and/or meditate for a minimum of 10 minutes each day.
  • SLEEP — Sleep for at least 7 hours every night.
  • HYDRATE — Drink mL of water equal to your bodyweight in kilograms (1kg=2.2lbs) x 35.
  • PERSONAL IMPROVEMENT — Establish goals outside of work or the box to keep you growing as an individual. This can have a positive impact on stress and social relationships and can encompass anything from meditation and spirituality to charitable work and expanding your knowledge.
  • MOTIVATE — Every day, share your experience about the RISE UP challenge with someone in your life to help you stay motivated, motivate those around you and rack up more points.

Next Steps

Make the choice that you and your health goals are worth some extra effort.

Tell a friend, family or co-worker about it to help hold you accountable. Maybe you’ll motivate them to join you!

Sign up on May 22 and get ready to kick off summer healthier than ever.

Rise Up Nutrition ChallengeRISE UP TO THE CHALLENGE!

Sign me up >>

Want More?

Interested in something more individualized and in-depth? Sign up for our 3-month Nutrition Coaching Program.

Find out more at https://www.crossfitsalus.com/foundation-nutrition-coaching/.

Rise & Reset Nutrition Challenge Results! Congratulations!


Results of the 21-Day Rise & Reset Nutrition Challenge Are In!

“Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge.” —Greg Glassman, CrossFit Inc. Founder and CEO.

rise reset foundation nutrition challengeWe are so proud of everyone’s efforts and endless support for each other. All 28 individuals from the Rise & Reset Nutrition Challenge were so dialed in to the quality and quantity of their nutrition and they also made some serious lifestyle changes including hydration, exercise, mobility, sleep and motivation.

It is our sincere hope that everyone will continue to make small, manageable modifications to their health and nutrition habits for the long-term.

We have crunched the numbers, triple checked all the data in the back end with Wodify and finally found our official winners! The scores were super close.

Congratulations to all the athletes who competed, but a special congratulations to our Rise & Reset 21-Day Nutrition Challenge winners below. First place female and male winners will each receive $100!

Female Nutrition Challenge Winners:

1. Camilla Gluckstein

2. Sue Mulvaney

3. Erin Winters

4. Veronica Carvalho

5. Yvonne Lambros

As a side note, due to the initial glitches we experienced with the app, the leaderboard on the app was a little off, so we had to dig into the numbers in the back end. Looks like while Camilla & Sue were neck and neck – with close-to-identical scores…. Camilla took the lead! Congratulations, both of you for being such an amazing inspiration to EVERYONE at the box!

Male Nutrition Challenge Winners:

1. “Shlomo” Scott Brownfeld

2. Shawn WInters

3. Vincent Landri

4. Steven Gluckstein

5. Matt Reynolds

What they’re saying about the nutrition challenge…

It taught me to balance my meals and so keeping my energy balanced and avoiding that late afternoon slump. It showed me how little water I was drinking. I loved the sense of community.

The community kept me going.

Having the group to ask questions to and post motivational things was fun.

My favorite part was the amazing spirit of lifting each other in the community!

Want more?

If you’re interested in learning more about a customized nutrition plan that really dials in to your own health and dietary needs, or you have any other nutrition-related questions, reach out to foundationnutrition@crossfitsalus.com.

Please help us grow for next time by taking a moment to answer this quick 5 question survey or dropping us a review on Facebook.

RISE & RESET 21-Day Foundation Nutrition Challenge


rise reset foundation nutrition challengeWhat is the 21-Day “RISE & RESET” Foundation Nutrition Challenge all about?

Start your New Year off on the right foot with our RISE & RESET challenge! “Reset” and get your goals back on track. With nutrition as the foundation, we’ll also look at hydration, exercise, mobility, sleep and motivation. When you have all the pieces working together, you’ll notice positive changes with performance, recovery, energy, body composition and more!

Sign me up, I want a reset >>

When

January 8-28
Registration is open now >>

Who Should Do the Nutrition Challenge?

The 21-Day “RISE & RESET” Foundation Nutrition Challenge is for anyone who wants to see positive changes in their performance, recovery, energy levels, body fat percentages, and motivation. Beginner, intermediate or advanced individuals will benefit!

Cost

CrossFit Salus Members: $30
Nonmembers: $40

Sign me up, I want a reset >>

Prizes

1st place male and female winner will receive a $100 cash prize.

Nutrition Challenge Details

Improve your health & happiness in 21 days by focusing on 6 habits every day:

  1. NUTRITION — Eat only whole, nutrient-dense foods from your food list and eat to “satisfied” instead of “stuffed” following portion guidelines below.
  2. EXERCISE — Make time to exercise 5 times a week for 30+min. On recovery days, fit in a 10 minute low-intensity workout, such as a walk.
  3. MOBILITY — Stretch and/or roll for 10 minutes every day.
  4. SLEEP — Sleep for at least 7 hours a night.
  5. HYDRATE — Drink mL of water equal to your bodyweight in kilograms (1kg=2.2lbs) x 35.
  6. MOTIVATE — Every day, share your challenge experience with someone in your life to stay motivated and motivate those around you.

Sign me up, I want a reset >>

Scoring

You start each day with 15 points. Each habit is worth different points. See below:

  • A solid Nutrition day is worth 5 points. Get 3 points for eating within the food guidelines. Deduct 2 points for non-compliant food/drink. Also, get 2 points for a day of eating until satisfied (think: 80% full), not stuffed, following portion guidelines below. Deduct 2 points for going over your portion guideline, feeling “stuffed” or skipping a meal.
  • A solid Exercise day is worth 2 points. Get 2 points for a CrossFit class or other high-intensity 30 min workout. 1 point for a low intensity workout. 0 points for no workout.
  • A solid Mobility day is worth 2 points. Get 2 points for stretching and/or rolling 10 minutes. 0 points for missing the chance to be a supple leopard.
  • A solid Sleep day is worth 2 points. Get 2 points for sleeping 7 hours a night. 1 point for 6 hours. 0 points for anything less…zzzz
  • A solid Hydrate day is worth 2 points. Get 2 points for drinking your specific amount of water: (mL of water equal to your bodyweight in kilograms (1kg=2.2lbs) x 35). 1 point for drinking up to 80% of that. 0 points for anything less.
  • A solid Motivate day is worth 2 points.  Earn 1 point for sharing your challenge experience on social: use hashtags #foundationnutrition #RiseReset #RiseToTheChallenge. Earn 1 point for talking with someone in person about your and their experience. 0 points for keeping all the fun to yourself.

Bonus

1 Ring the bell! You got a PR!
1 Progress pictures
1 Weekly weigh-in
1 Weekly circumference measurement

*This challenge is based on the honor system. Please remember that you are only cheating yourself by not being honest.

Nutrient-Dense Foods

For the next 21 days, focus on eating nutrient-dense carbohydrates such as sweet potatoes, oatmeal, brown rice, fruit, squash, quinoa, beans, lentils and peas. instead of non-nutritive, processed carbohydrates such as white bread, pasta, pastries, baked goods, pasta, potato chips, or other packaged goods. Nutrient-dense foods have more fiber, protein and vitamins than processed carbohydrates. They will also keep you full for longer and help with digestion.

Focus on eating heart-healthy fats like olive oil, nuts and nut oils, seeds, coconut oil, avocados, and omega-3 fatty acids such as flax, salmon rather than trans fats. Also, avoid industrially processed, artificially created foods with high levels of added fats.

The National Academy of Sciences 2002 dietary reference intakes concluded that there is no safe level of trans fat consumption.

Use this list as a guide to help you make better choices every day by opting for nutrient-dense foods such as:

rise reset foundation nutrition challenge Food List

My goal is to have this challenge inspire you to implement changes you can take with you for life not just something temporary for the 21 days. So your choices need to be as clean, yet realistic, as possible.

What about condiments?

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

What about sweeteners?

Only source of sweetener can come from whole foods (aka: fruit), stevia, monkfruit or coconut sugar. No honey, molasses, maple syrup, agave, table sugar, or other artificial sweeteners. *LIMIT SUGAR to 10% of your intake (which would be approx 50 grams/day).

What about eating out?

While we understand events will come up. For 21 days, we are asking you to prepare all of your meals at home. If you do eat out, do your best to eat within the guidelines. Unless you know exactly how your meal was prepared, you cannot get full points for it. This is called a challenge for a reason and we want to maximize your results in this 21-day time span.

What about liquid?

Only water, coconut water, coffee or pre/post workout supplements. Any alcohol including wine, beer, soda – diet or regular are considered non-compliant for the duration of the challenge.

What about deli meat?

Whenever possible, always opt for as least processed foods as possible. Deli meat is considered processed and not the best option. I’d rather steer you away from it completely, but it is a better choice than a lot of alternatives.  So, if you rely on deli meat to get your protein source in, choose those without nitrates or any other added ingredients.  #justthemeat ?

What if I’m a vegetarian or following a different diet for specific reasons?

If you have dietary restrictions and/or are following a different diet, such as a vegetarian, you can still participate in the challenge. Reach out to foundationnutrition@crossfitsalus.com to discuss your dietary specifics.

What about protein powder and supplements?

You can have 1 serving/day of your choice of Protein Powder and workout supplementation if it is consumed as your pre/post workout supplement source.

What if I’m already tracking my macros?

For those of you who are already weighing/measuring and following macros on your own, you are encouraged to continue doing that during the challenge. If this is the case, your scoring will look like this:
5 Points: You are within 5 grams of each macronutrient target
3 Point: You are within 10 grams of each macronutrient target
0 Points: You more than 10 grams away from your targets

Portions

Males: each meal would get you approximately:
? ~ 40-60g of protein
? ~ 40-60g of carbs
? ~ 15-25g of fats
? Eating like this for 3-4 meals a day would get you around 2300-3000 calories each day.
?? Active men respond best with 6-8 servings of each food group per day (~2,300-3,000 kcal).

Females: each meal would get you approximately:
? ~ 20-30g of protein
? ~ 20-30g of carbs
? ~ 7-12g of fats
? Eating like this for 3-4 meals a day put you around 1200-1500 calories each day.
??‍♀️ Active women do best with 4-6 servings of each food group per day (~1500-2100 kcal).

⚙️ Now, customize:
⏲ From there, adjust the number of portions to meet your personal needs and goals.
? If you need MORE food because you…
• Are larger in stature
• Are feeling light headed after meals
• Eat less frequently throughout the day
• Are very active
• Are trying to gain muscle
• Aren’t getting muscle-gain results

? Then start by ADDING
Men: 1 cupped handful of carbs and/or 1 thumb of fat to a few meals each day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat to a few meals each day.

? If you need LESS food because you…
• Are smaller in stature
• Feel too full at meals
• Eat more frequently throughout the day
• Are not very active
• Are trying to lose weight
• Aren’t getting weight-loss results

? Then start by REMOVING
Men: 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat from a few meals each day.

?? Pay attention to how you feel and adjust as needed.

Tiebreaker

If there is a tie at the end of the challenge, we will refer to the following tiebreakers:
Since this is a nutrition challenge, first, we’ll look at 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 male and female emerge victorious!

Next Steps

Make the choice that you and your health are worth some extra effort this year.
Tell a friend about it to help hold you accountable. Maybe you’ll motivate them to join you!
Sign up now and get ready to kick off the New Year stronger and rise to the challenge!

RISE TO THE CHALLENGE!

Sign me up, I want a reset >>

Interested in something more individualized and in-depth? Find out more about our 3-month Foundation Nutrition Coaching Program at https://www.crossfitsalus.com/foundation-nutrition-coaching/.

Rise and Reset Nutrition Challenge Coming Soon


rise reset foundation nutrition challengeWhat is the 21-Day “RISE & RESET” Foundation Nutrition Challenge all about?

Start your New Year off on the right foot with our RISE & RESET challenge!

“Reset” your body and your mind to get your goals back on track.

With nutrition as the foundation, we’ll also look at hydration, exercise, mobility, sleep and motivation. Because, when you have all the pieces working together, you’ll notice positive changes with performance, recovery, energy, body composition and more!

When Does it All Start?

January 8-28
Registration opens the week of December 26

Who Should Do this Nutrition Challenge?

The 21-Day “RISE & RESET” Foundation Nutrition Challenge is for anyone who wants to see positive changes in their performance, recovery, energy levels, body fat percentages, and motivation.

It’s open to CrossFit Salus members and nonmembers, so grab a friend or a family member and get ready to get back on track.

Beginner, intermediate or advanced individuals will benefit!

What Does the Challenge Cost?

CrossFit Salus Members: $30
Nonmembers: $40

Are There Prizes?

1st place male and female winner will receive a $100 cash prize.

What Are the Nutrition Challenge Details?

Improve your health & happiness in 21 days by focusing on 6 habits every day:

  • NUTRITION
  • EXERCISE
  • MOBILITY
  • SLEEP
  • HYDRATION
  • MOTIVATION

You’ll start each day with a set number of points. Each habit is worth a different point value. Your daily score will be dependent on how you eat, exercise, mobilize, sleep, hydrate and motivate.

Next Steps

  1. Make the choice that you and your health are worth some extra effort this year.
  2. Tell a friend about it to help hold you accountable. Maybe you’ll motivate them to join you!
  3. Sign up the week of December 26 and get ready to kick off 2018 stronger than ever!

RISE & RESET: RISE TO THE CHALLENGE!

If you’re interested in Rise & Reset Nutrition Challenge, we strongly recommend you join the presale list below to be among the first to know when registration opens up. We’ll email you more info about the challenge and give you the chance to register 24 hours before everyone else.