Eat Clean! Train Hard! Recover!

Get ready for the “Hard Work Pays Off Challenge!”

When: Monday, May 3rd – Monday, May 31st

Cost: Free!

Where: TILT II (In-person and Virtual)

Why: To get fit, to shred, and look good!

*There will be NO point system for this challenge and all are welcome to do it!

Challenge Guidelines:
During this challenge, we will be focusing on three different aspects…
1. Eating Clean
2. Weekly Challenges
3. Monthly Gym Challenge

Eating Clean
Our “eating clean” portion of the challenge will involve around fruits and vegetables.
The goal will be to eat 2/3 of your plate in fruits and/or vegetables a day
We will strive to include fruits and vegetables into all of our meals throughout the month.

Balanced Meals
Focus on eating 3-4 balanced meals a day.
Each meal should contain a real food protein, fat and carbohydrate source (+ unlimited veggies!)
Example: Steak (protein), apple (carbohydrate), avocado (fat), Broccoli + carrots (vegetable)
*See diagram above. Protein in red, carbs/veggies in green, fat in orange*

As with any plan, this serves as a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. Portions can be adjusted based on your hunger, fullness, and other important goals. Feel free to reach out a coach to chat more!

Week 1 Challenge
No Added Sugar!
In week 1, we will attempt to remove all added sugars from our diet.
Take a look below at some of the common foods that have sugar in them along with some ingredients to watch out for!

10 of the most common 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
Restaurants, 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:

Week 2 Challenge
Hydrate!
In this week we will be focusing on our water consumption.
The goal with be to drink 1/2 of your bodyweight in ounces of water.
Example: 150 pounds = 75 ounces per day

Week 3 Challenge
Sleep!

In week 3, the goal will be to get a minimum of 7 hours of sleep per night.

Week 4 Challenge
Stretch!
In week 4, we will be focusing on stretching for a minimum of 5 minutes per day.
Looking for more guidance with stretching? Check out our 15 Minute Vimeo Mobility classes HERE.

Monthly Gym Challenge
1 Million Meters!
Our monthly community goal will be to accumulate 1,000,000 Meters as a group!
Meters can be accumulated by running, rowing, biking, or using the ski erg.
Track your meters. There will be a running tally on the gym wipe board to keep track as we go along!
Meter accumulated inside of class workouts will not count towards the total. Feel free to put a few meters in before or after class for a warm-up or cool down.

Time to Get to Work!
A challenge is meant to change you. It is also meant to be challenging. But with a one day at a time mentality you can accomplish great things! This challenge is meant to bring about change and help you kickstart your fitness goals and health. We have embedded nutrition, training hard, and recovering into this challenge to kickstart fitness journey in May! I hope you can all join along on this challenge and take it head on. Let’s get fit and let’s put in some work!

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