2019 Summer Shred Nutrition Challenge
When: Monday, June 3rd – Friday, June 28th
Sign-up at the front desk!
InBody Scale Dates
Weigh-ins: Tuesday May 28th + Wednesday May 29th – SunLife
Thursday May 30th + Friday May 31 – Sudbury
Saturday June 1 to Monday June 3 – Waltham
Weigh-outs: Tuesday June 25th + Wednesday, June 26th – SunLife
Thursday June 27th + Friday June 28th – Sudbury
Saturday June 29 to Monday July 1 – Waltham
Baseline Workout: Monday, June 3rd during all classes
The Winners: Top Male + Female From Each Gym
– Body fat percentage / weight loss
– Benchmark workout
*There will be NO point system for this challenge
No Alcohol/No Sugar
This challenge will serve as a sugar and alcohol detox. In order to kick-start our metabolism and shred that extra body fat, we need to support our metabolism organ- our liver! Post challenge we will celebrate and enjoy some tasty adult beverages, but during the challenge let’s focus on giving our liver another job- create energy to burn fat!
Eat ⅔ of your plate in fruits and/or vegetables a day
As so many more fruits and vegetables are coming into season let’s take advantage of the local harvest! These nutrient-packed foods will help keep us full and support our bodies ability to create lean muscle mass and burn that fat! While you can choose which fruits and vegetables to have, we recommend sticking with ⅔ vegetables and ⅓ fruits over the course of the day if fat loss is your ultimate goal.
Weight Loss Emphasis – Recommend ⅔ Vegetables and ⅓ Fruit Ratio
Massing/ Muscle Gain Emphasis – Recommend ½ Fruit and ½ Vegetable Ratio
Recommended 3 plates per day for most moderately active individuals.
Option to add a 4th plate per day for extremely active* or larger individuals.
*extremely active = Strenuous exercise over 2 hours per day, or an individual who works a physically intensive job, on feet and lifting heavy objects for 6+ hours per day.
Here are 10 of the most common “healthy” foods that actually have lots of sugar hiding in them:
Cereals, including hot cereals like flavored oatmeal
Packaged breads, including “whole grain” kinds
Snack or granola bars
“Lower calorie” drinks, including coffee drinks, energy drinks, blended juices and teas
Protein bars and meal replacements
Sweetened yogurts and other dairy products (like flavored kefir, frozen yogurt, etc.)
Frozen waffles or pancakes
Bottled sauces, dressings, condiments and marinades (like tomato sauce, ketchup, relish or teriyaki, for example)
Dried fruit and other fruit snacks
Restaurant foods, where sugar is used in sauces, various desserts and dressings for extra flavor
Sugar ingredients and names to watch out for when reading labels include:
Note on the InBody Machine: Please be sure to weigh in during your scheduled gym date. If you cannot make it to the gym on those dates, you may visit one of the other locations during their weigh in dates. If you are not partaking in the challenge but would still like to use the InBody, it is a $25 usage fee.