6 Week Nutrition Challenge


June 1-July 14
The initial meeting will be held June 1 at Canal Fulton CrossFit at 10am. At that time we will go over the details, weigh-in, and take measurements for the challenge starting June 2.

*Please email info@canalfultoncrossfit.com by 5/31/2019 to sign up for this challenge.*

Members - $35
Non-Members - $120 (this includes 6 weeks unlimited CrossFit & BURN classes)

This will be a six-week challenge where we focus on both quality and quantity of our food intake. Like Coach Glassman’s first sentence of Fitness in 100 words, Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. To do this in the simplest, most user-friendly way, we will use food containers to help us control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s weight.

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help eliminate those deficiencies and bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. For a meal to count as whole foods and to obtain your points all ingredients must come from the provided list given at the meeting.

To keep it simple, we will be utilizing a 3-compartment food container to help you measure out your meals for the day. You are not required to use the containers to store your food. Instead, use it as a measuring cup to determine portions. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Idea here is to create a baseline of our intake without overcomplicating it.

Protein – At least half of smaller compartment. CANNOT overflow.
Carbohydrates – At least half of smaller compartment. CANNOT overflow.
Vegetables – Unlimited! At least fill the veggie compartment. If you’re hungry, eat more!
Fats –  2 Thumb (Tbs) sized portions
How many meals per day? Keep it simple! If you weigh 165lbs or less, you get 3 meals a day. If you weigh more than 165lbs, you get 4 meals a day.

NO adding SNACKS!!! We are going for 3-4 full meals a day. You can save some of your meal for a snack.

1 Point: 8+ cups of water daily (64oz)
1 Point: Whole foods meal (from food list)
1 Point: NO added sugar - this includes artificial sweeteners (due to insulin response)
1 Point: 7+ Hours of sleep
1 Point: Workout

Facebook Group/Coach Expectations:
One of our main lines of communication throughout the challenge will be in our private Facebook group. Feel free to share your advice and words of encouragement throughout the challenge. You can expect the following from our coaches throughout the 6 weeks to keep you on track:

Weekly check-ins
Weekly articles/recipes to our Facebook group
Constant access to your coaches email for any questions

Further details and information (handouts, spreadsheet for tracking points & container) will be provided at the June 1 meeting!!

*Please email info@canalfultoncrossfit.com by 5/31/2019 to sign up for this challenge.*
2381 Locust St S Unit 3
Canal Fulton, OH 44614 (view larger map)