September 4, 2017

FALL NUTRITION CHALLENGE!

FALL NUTRITION CHALLENGE

Summer has come and gone and fall is quickly approaching. With many of us coming off of summertime barbecues and vacations, which tend to heavily be focused on eating and drinking, we are excited to announce our next installment of nutrition challenges!Similar to the past there will be food rules, but this is not a ‘diet’ or program that is highly restrictive. These six weeks are aid in building a ‘new you’. There will be some do’s and don’ts, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better.Or goal is to coach you to adopt the mindset that will make this outlook your new lifestyle, setting you up for future success.Thus far we have had over 70 participants between 2 challenges with great results. In the first challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. On top of that fat loss, muscle was gained and PRs were crushed! If you have not signed up for one, what are you waiting for?Here are a few things your fellow Covies have said about the past challenges:“It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given up drinking for a healthier lifestyle.”

“I learned how to eat well balanced meals that fueled my body and allowed it to burn fat. I’ve always thought that I ate healthy, but when I started the nutrition challenge, I realized that I wasn’t eating enough carbs and I wasn’t eating enough, period. Letting go of my “paleo” mentality and eating more complex carbs (such as oatmeal, rice, or beans) was the hardest part, but once I decided to trust the process and upped my carb and calorie intake, my body fat just started melting away. The nutritional challenge not only teaches you how to find success, but gives you a template on how to continue when you’re done”

“I have participated in all of these challenges. Each time I sign up, I add a new good habit or eliminate/severely curb a bad habit. The small groups really helps to hold you accountable and makes it a lot of fun. I also began to track and measure my food and this was an big eye opener to how much I should be eating.”

Four months post-challenge I am still following the healthy habits that I learned during the challenge. It gave me a good jumpstart to cut out ‘bad foods’ I previously craved. I also got a much better idea about portion sizes. Tracking and measuring my food has totally changes how I eat, feel, look and perform at the gym. I never feel hungry. And it is totally sustainable!”

This Challenge will be led by coach Brittany and will last SIX WEEKS. This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following:Kick Off Meeting Wednesday September 20th at 7:00PM.The Challenge officially begins September 25th and ends on Sunday, November 5th. Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rdPost Body Scans: Friday November 4^th, Saturday November 5^thWe will set up a Private Facebook page to post recipes, challenges, successes etc.InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone! SIGN UP FOR THE CHALLENGE HERE

SKILL WOD

Single Leg RDL with DB 10/10/10/10 Bird Dog 10/10/10/10 **Alternate between the two movements for 4 Rounds

WOD

20 Pull Ups 25 Sit Ups 30 Cal Row 3 Rounds Fitness: Pull Ups Performance: Chest to Bar Open: Chest to Bar 20 min CAP Coach’s Tip: Aim for the workout to take 14-18 minutes, so given the stimulus we want to create we have put 20 minute cap on this baby. If you are slower on the row, feel free to modify the calories (or volume on any movement for that matter!)

Teresa Fox kicked off Labor Day “Abbate” with a beautiful rendition of the the National Anthem… incredible.