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 in Phoenix - WildFire CrossFit

It’s now that weird week between Christmas and New Year’s when we all start to look at the year ahead and create new goals. It’s also the time when we may regret how much food, cookies, alcohol, and over indulgences in general we have been having over the last 3 weeks, 2 months or more….

You’re starting to feel sluggish, workouts are harder, clothes are fitting a bit tighter and the cycle of weight gain and feeling unhealthy has either begun or just gotten worse.

New Year’s resolutions get a bad rap. People are inclined to set new goals and generally feel the need to make each year better than the last.  The problem with most resolutions is the lack of follow through, hence the bad rap. Some people set too many goals and can’t stay focused to make progress. Some people make unrealistic goals….the “I’m never drinking alcohol again! Or “I am never eating _________ (fill in the blank) again….those usually don’t last long. Short term, yes, but for a lifestyle maybe not.

Overall there isn’t anything wrong with setting goals or wanting to make changes come the new year. The biggest pieces are making sure you can stay focused, have support and are being realistic or SMART with your goals/resolutions (S.M.A.R.T goals are Specific, Measurable, Achievable, Relevant, Time-bound). If you want more on this or help working through it, let myself or one of our amazing coaches know and we’d be happy to sit down with you and get your goals laid out with a plan for 2019.

We are going to attack a BIG ONE together!!  NUTRITION

In the form of the WildFire Way Nutrition Challenge.  30 days of focus, support and accountability.

 

WHY you ask?

 

It’s been awhile since we have done a challenge at WildFire and mostly because we wanted to encourage more of a lifestyle versus a challenge or dare I say “diet”. Trust me this is ALWAYS our focus. The foundation of your fitness is NUTRITION. What you put in your body directly relates to how you look, how you feel, and how you perform in the gym and in life!  It is by far the number 1 difference maker AND the number 1 “hardest” part for most people.

So, why do a challenge again?  First off, a challenge is a great way to get things started. For most people thinking about changing their lifestyle FOREVER seems too much to handle.  30 days on the other hand is doable and exactly why it is called, a “challenge”.  We can all do something for 30 days right?!?!

Second, with a challenge you are not alone, as you make adjustments to your food and lifestyle for (at least 30 days) you are doing it along side of fellow members, friends and family that you can commiserate with, share ideas, share successes and ultimately know that you are not alone in this journey.

Third, even if all you do is the 30 days, you will learn something about yourself, in fact I would bet that you will learn a ton!  You will gain awareness of how your body functions on certain food types, amounts, timing and more. These lessons, while you may not keep the whole plan after 30 days, will give you massive tools for how to fuel your body for optimal health from day 31 on.   You will learn that you are in fact in control of what you put in your body, yes YOU! Helping this become a habit is one of the most important parts of this challenge. If you can choose to show up to the gym you, can choose foods that you feel good about. Yes, sometimes that may be your Mom’s homemade lasagna or cookies, but SOMETIMES is not all the time. It is a CHOICE for a reason. YOU knowing what that reason is and making that CHOICE for yourself will be the ultimate success that may stem from this challenge.

So what is the challenge???

This challenge is YOUR challenge.

We know everyone is going to be doing some sort of re-set and we wanted to make sure you have the support, structure, tools and accountability you need to be successful on the type of challenge you feel is right for you.

Here are your options for the challenge:

RX+:  EAT Clean (Paleo, Whole 30, etc) AND hit your Macro # daily.

This is for that person that is already eating pretty clean and needs to step up their game with the amount of food they are eating to continue to optimize body composition. Or the person that is already counting macros and needs to focus on better food quality.  If you want to jump in to focusing on both your food quality and dialing in your quantity to a very specific level than this is the choice for you. (note all options have a quantity component this is just super specific)

 

RX: Choose your 30 day Adventure…ummm...I mean Challenge😊

Options:              
Paleo- Focus is on food quality and eating real whole food including vegetables, fruits, grass-fed meats, seafood, nuts & seeds and healthy fats.  Things that are eliminated on the Paleo menu are grains, processed foods & sugars, legumes, dairy and alcohol.

 

                       The Whole 30- Basically Paleo with a few more restrictions on sugars, ingredients (since all your foods should be whole foods, the goal is no or very few foods that even have ingredient labels.

 

                       Keto - A ketogenic diet (or “keto” for short) is one that causes the body to use ketones for your body’s regular energy source. It’s a completely efficient and powerful way to lose visceral fat (further under the skin, wrapped around major organs) and subcutaneous fat (the fat under your skin that you can see).  Food is Paleo/Whole 30 with dairy allowed for the protein and fat content without the carbs. Food focus is above ground veggies, fat, nuts, meat.

                       Macros:  You get to choose the foods you eat within the structure of amounts of total calories, protein, carbs and fat.  A coach will set you up on specific macros for you and your goals. You will need to hit your numbers within +/-5 grams a day.

 

Scaled:  For those who want a challenge, but not ready for a full 30 days of any of the above options.

Pick 3 things you are committed to changing in your diet for 30 days. Make it a challenge, make it mean something to you. Some recommendations might be: no alcohol, 3 servings of veggies a day, no bread, no desserts that aren’t fruit, no eating out, etc. If you want help with this see a coach.

Okay so here is how the challenge works:

 

Step 1: Buy in. You are more committed when you have some skin in the game.  Your buy in includes coaching to help you stay on track, InBody scans for before and after (and
in-between if needed), and meal plans for the 30 days to keep you on track and set you up for success.

Link is here to sign up:

Step 2: Let us know what “Division” you are in for the challenge and if you are in the Scaled division, what are your 3 things you are 100% committed to doing for 30 days. You can do this in an email to me tiffany@wildfirecrossfit.com Make the subject line WFWNC Division____ (fill in the blank with your division). In the body of the email, tell me WHY you are doing the challenge and what your main goal for the 30 days is.

Step 3: We will get you access to our private group for the challenge and the google sheet that you will be keeping score on.

Step 4: Keep Score & be interactive. The more we know what you are doing, the more we can help.

Scoring:

We have a 10 point scale. Winners get a prize.

·         5 points for food. Food is all or nothing. You get 5 points for adhering to your plan perfectly. 0 points for food if you deviate at all. This goes for whatever division you signed up for. No switching back and forth.

·         1 point for exercise. Every day. It doesn’t have to be a class or anything super intense.  A good recommendation for frequency of classes through the challenge would be 4 days a week. On other days, a walk, hike, yoga, something that gets your heart rate up, and has you use and stretch your muscles.

 

·         1 point for hydration. 1/3 – 1/2 in ounces of your bodyweight in water every day. If you really hate water plain, add some lemon, lime, cucumber, or the BCAA’s, Spark, Re-hydrate (these work with Paleo, Keto, and Maco plans, not Whole30.) I have also found that loving my water bottle helps, and for some reason, a fun water bottle tricks me into drinking. I know that if I drink 3, 25-oz bottles a day, I’m on track, and it’s small enough to carry around with me. Do whatever works for you.

 

 

·         1 point for mobility.  ROMWOD is a great way to do this. Here is alink to get you started. 10 minutes a day of rolling, stretching. It matters. We are always chasing a balance of strength and mobility. If you have too much of one, not balanced out by the other, you’re at greater risk for injury.

 

·         1 point for sleep.  Sleep is super important for both your brain and you body. It’s when your body releases growth hormone to heal and (build) your muscles. It’s when your brain sorts things out. 7 hours a night, minimum. We know this is hard for some people, especially those with kids, or who work night shifts, and by prioritizing it, you will see big changes.

 

 

·         1 point for reporting to the group. This is actually super important, because this is where community and accountability work their magic. You will fill out your score on the Google doc (it’s 6 yes or no questions, takes 30 seconds) AND write a post in the secret page about what you ate, and how you felt. This is where the magic happens. The more you contribute the better everyone does.

 

There are 10 points a day and the winners will be determined from total points at the end of the challenge.  The results won’t lie, either which is how you really win this challenge.

 

Okay the details:

 

Important Dates:

January 1st 10:30-12pm- WildFire Way Nutrition Clinic. We will be going over the basics of all of these options, nutrition in general and doing InBody Scans to get you started.  This is an info session and Q & A format. Attendance is recommended before the challenge but not required. Schedule your InBody Scan here.

 

January 1st – 5th Challenge participants need to schedule their InBody Scan. If you are not attending the session on Jan 1st, be sure to schedule your scan before noon on the 5th of January. You will want that information prior to starting the challenge. There is no additional charge for the scans. Challenge participants must be registered for the challenge by January 5th. Register here

 

January 7th – Challenge Start Date. Make sure you are prepped and ready to eat on plan starting Monday January 7th. If you want help with meals Scratch Culinary is now delivering to WildFire and has plans for paleo, keto, whole30 and macros. Here is the link to order:

 

Feb 5th- Challenge ends.

 

Feb 5th-9th Final InBody Scans need to be scheduled. Set this up ahead of time so you are prepared for it.



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