What 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!
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!
CrossFit Salus Members: $30
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:
- NUTRITION — Eat only whole, nutrient-dense foods from your food list and eat to “satisfied” instead of “stuffed” following portion guidelines below.
- 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.
- MOBILITY — Stretch and/or roll for 10 minutes every day.
- SLEEP — Sleep for at least 7 hours a night.
- HYDRATE — Drink mL of water equal to your bodyweight in kilograms (1kg=2.2lbs) x 35.
- MOTIVATE — Every day, share your challenge experience with someone in your life to stay motivated and motivate those around you.
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.
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.
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:
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 email@example.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
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.
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!
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!
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/.