Fresh 4 Fall 2021!!
IT’S CHALLENGE TIME!
Just in time for the holiday season, it’s the third annual Fresh 4 Fall Nutrition & Lifestyle Challenge! This challenge will be bringing it old school to the simplest food tracking system we have ever used … Bento Boxes. We will be combining features from the 800g challenge and Lazy Macros with a Prime twist.
HOW IT WORKS
Like previous challenges, this challenge is going to first and foremost be a “reset” to allow everyone to get on track. Nutrition is a critical component to achieving many fitness and health goals - no matter how hard you work, you cannot out-run, out-train, or out-work a poor diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, as well as a host of other biomarkers that result in better health.
This will be a six-week long, two part challenge. The first part is work on our nutritional habits. The first two weeks will focus on the quality of food we are consuming. We will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. During the last four weeks, we will dial it in with the same quality of food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will use the 3 compartment “bento” containers.
The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by your size and goals.
In addition to the nutrition aspect, we will also focus on daily workouts and a weekly lifestyle challenge (that will change from week to week).
There will be a private Facebook group for participants for feedback, help, as well as Q&A. This will be great for everyone to communicate, swap ideas, struggles, etc! In addition, each coach (Anthony, Caitlin & Sam) will take a cohort of members for hand holding and soft whispers as needed.
Like our last few challenges, we will be tracking daily points through the Wodify Rise app: a handy tool to help track your progress, record meals, workouts and so much more! If tracking points stresses you out, don’t worry! You can still participate and be part of the fun while consciously focusing on incorporating healthy habits in an extremely supportive environment!
Speaking of points, here are some of the categories where you will be logging points:
Following the food chart we provide and not having anything extra
Following your serving sizes for your goals
Daily water intake
Sleep
Skipping alcohol
Completing Prime workouts
InBody/progress photos (these get loaded into Wodify Rise)
Mindset homework
We will have some fun prizes and incentives throughout the challenge. The biggest one being the compliments you will receive from friends and family this fall / winter!
CHALLENGE DETAILS:
Phase 1 | Quality of Food (14 days)
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to "normal." Different from previous challenges with a list of what not to do, on this plan you will be given a list of what to eat. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories. We are looking for nutrient dense foods that meet our caloric needs.
Food List
Protein
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (is possible) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs = 1 portion
Ground Turkey Breast (90/10 if possible)
Turkey Tenderloin
Turkey Breast
*NO DELI MEATS
Starchy Carbs
Rice
Potatoes (All)
Oatmeal
Beans
Beets
Butternut Squash
Acorn Squash
Plantains
Fruits & Veggies
All Fruits
Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts
Fats
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings (2 tbsp)
Olives
Raw Almonds
Raw Pecans
Raw Walnuts
Raw Macadamia Nuts
Raw Nut Butter (No other ingredients and must be made with one of the above nuts)
PHASE 2 | Quality & Quantity (28 days)
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. Fruits & vegetables will fill the largest section, protein will fill one small section with carbohydrates and fats occupying the final small compartment. Please note, this is different from challenges in the past where the large section was limited to only vegetables. Now fruits are allowed to join in on the fun!
We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to be getting a starting point or a baseline on how much we are taking in without over-complicating it.
How many meals per day? Let’s keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.
Male
Shirt Size | # of Meals
Small | 3 Full*
Medium | 4
Large | 5
XL / Extremely Active | 5 Full*
Female
Shirt Size | # of Meals
Small | 3
Medium | 3 Full
Large | 4
XL / Extremely Active | 4 Full*
*Full container refers to a container stuffed as full as possible while still being able to close the lid.
A normal container is one that is not packed full but you still fill each compartment.*
Challenge Dates: September 20 - October 31 (6 weeks total)
Registration: Monday, September 13th - Sunday, September 19th at 11:45pm EST - there will be no registrations allowed after this date. Get it done on time or risk FOMO!
Registration Cost: $42.00
What’s Needed: Bento Boxes, food scale, measuring cups and spoons, and a positive attitude, ready to learn, create and dominate the next six weeks!
Once you register for the challenge, you will also be asked to come in and complete an InBody Body Composition Analysis prior to finalization.
Frequently Asked Questions
+ Things to know.
- The $42 registration fee is for all participants.
- This challenge goes a LITTLE more hardcore on the eating than the others do. Why? It's only 6 weeks, and the goal is to see as much body composition change as possible in that time.
- We are still aiming to develop LIFESTYLE habits during the challenge. We are not looking for you guys to do some crazy low "cut" for 6 weeks, only to fall off afterward.
- The Fresh 4 Fall Challenge will focus on Prime workouts.
- You MUST be a Prime Member to participate in the challenge actively and be eligible to win a prize. We know how helpful that support can be at home, so make sure you take advantage of the spouse/partner rate and add them to your membership! (Email info@primemvmnt.com for more info).
- The last day to get a non Prime signed up with a Prime membership in time for the challenge is Sunday, September 19th. Thank you in advance for your understanding and adherence to these timelines!
+ How does it all work?
You will register for the challenge through Wodify Rise, using the same login as you do for Wodify. You will get receive an email on the day you register for the challenge. The email is not automatically sent, so please be patient! Also ... please take note that this is a 2-step process!
+ What do I get when I sign up?
- Support from our amazing staff to help with goal setting/mindset
- Weekly educational material
- Wodify Rise app to track points, progress, etc.
- Access to our awesome coaches on the private Facebook page for nutritional questions and support
- Support from your Prime community
- Chance to win sweet prizes
+ Is this challenge for me?
We know how intimidating or complex nutrition can feel like, which is why we strongly encourage you to participate in the challenge. Weighing and measuring can seem confusing or time consuming at first, but with help and the bento boxes, it's a breeze!
Our goal is to try and simplify tracking your food and provide you with an easy cheat sheet with what foods to eat and how much you should eat, regardless of the eating style you select. We will give you the needed guidance on how to do it all, and you will have the incredible Prime community right alongside you to help answer questions, provide support, tips, etc. If ever there was a time to try something like this, it is now!
+ What will my food options be?
We want you to focus on whole, minimally processed, nutrient dense foods. Here are examples of foods you will find on the food list which accompanies the Nutrition Templates:
- Protein: Chicken, turkey breast, fish, egg whites, and other 90% or greater lean meats
- Veggies: Broccoli, spinach, asparagus, brussels sprouts, green beans, zucchini, cauliflower and more!
- Carbs: Potatoes, oatmeal, rice, fruit, etc.
- Fats: Some cooking oils, raw nut butter, avocados, raw nuts etc.
- Vegetarian/Vegan: Tofu, tempeh, soy meats, beans, lentils etc.
- We will also be including some easy travel items!
- We will be incorporating some whey protein for post workout only.
- We do recommend minimizing dairy for the most part.
+ What will I need for the challenge?
- Food scale, measuring cups and spoons
- Bento Boxes for meal prepping
- A positive attitude that is ready to learn, create and dominate the next 6 weeks!
+ What if I have a friend who wants to sign up but is not a member of Prime?
We would love for you to have your family and friends join you! The best way to participate is to have them sign up! Once they have done that, they can register for the nutrition challenge and actively participate. If they just want to support you, no registration is necessary!
We know how helpful that support can be at home, so make sure you take advantage of the spouse/partner rate and add them to your membership! (Email info@primemvmnt.com for more info). The last day to get a non Prime member signed up in time for the challenge is Sunday, September 19th.