OCTOBER 2018 NUTRITION CHALLENGE

When: Tuesday, October 9th – Friday, November 2nd
Who: TILT Waltham and Sudbury Members!
Cost: $25
*sign-up sheet at front desk* 

Weigh-ins/Weigh-outs:
Sudbury:
Weigh-ins: Friday, October 5th + Saturday, October 6th
Weigh-outs: Wednesday, October 31st + Thursday, November 1st

Waltham:
Weigh-ins: Sunday, October 7th + Monday, October 8th
Weigh-outs: Friday, November 2nd + Saturday, November 3rd

Baseline WOD: Tuesday, October 9th (all classes)

The Winner:
The top performer will be selected based on:
-Measurement improvements- weight and body fat percentage
-Performance gains- Baseline workout vs retest
*There will be NO point scale*

Guidelines:
Eat Real Foods – Not too Much – Mostly Plants
You have two options of eating clean! See below for more details.

No Alcohol/No Sugar

Workout
Workout at TILT to increase your health and reach your fitness goals.
Can’t make it to the gym one day? No worries! Check out our travel workouts below.

Sleep
Sleep 7+ hours! Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.


Choose Your Own Adventure!

800 GRAM CHALLENGE – OR – CONTAINERS

In this challenge, you have the choice of what you want to do!


800 Gram Challenge

Eat 800 grams of fruits and/or vegetables a day!

Additional details regarding the 800 gram challenge track can be found below..

The 800g Challenge- Click HERE.
Meal Planning Tips – Click HERE.
Food Scale – Click HERE


Containers

For this specific track, we will be relying on portion controlled containers to measure our food. Additional details regarding the Container track can be found below..

Eat Real food – Real food was once alive and doesn’t come from a box or container. If it has a long shelf life and is a man-made, edible, food-like substance; not food. You must eat from the approved food lists below.

Don’t eat too much – This means 3-5 meals a day, no seconds and no snacking. We will rely on the portion controlled containers to measure our food for this specific track. You must eat the correct amount of meals every day. (see chart below for how many meals you should be eating. Or.. talk to your coach!)

Food List:

Protein
Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are the best.

Carbs
Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Vegetables
Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. Diversify what vegetables are on your plate from meal to meal to ensure you are getting all the nutrients your body needs.

Fats
A serving of fat is the size of your thumb, about one tablespoon. Here are the healthy options like avocado, olive and avocado oil, and nuts.


FAQ

How many trays?

*A 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.
*Veggies go in the large compartment, protein in one of the small compartments, and carbs in the other small compartment. You are allowed a thumb size of fat, 1 tbsp of fat, or 1 small handful of nuts as your fat. We will be providing everyone with 2 containers each.
*As with any nutrition plan, this is a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. We will adjust your portions based on your hunger, fullness, and other important goals.

We will be providing two trays for everyone that goes this route. If you want more trays, you can buy more HERE.

Pre/Post Workout?
This is based on your personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important you are getting adequate fuel throughout the day to speed recovery and restore glycogen levels. However, if weight loss is your goal- we recommend sticking to whole foods and consuming a meal within 1-2 hours of your workout. Recommendations:
Weight loss: Skip the shake unless you haven’t eaten in a while.
Maintain/Increase performance: listen to your body. If you are having a hard time eating a meal within 2 hours after your workout, grab a shake and some starchy carbs to replenish after your workout.

“What about” Foods
These are foods that people commonly ask about. “What about this food?” is the question we get all the time.
-No cold cuts or cured meats
-No almond or coconut milk
-Up to one cup of Unsweetened almond milk per day is allowed
-No dried fruit
-No honey, agave, maple syrup, stevia, or sweeteners of any kind
-Nut butters must have no added ingredients other than salt
-Condiments such as balsamic, red wine, and apple cider vinegar, mustard, hot sauce, spices, seasonings, and herbs are ok. Be sure to check the ingredients for sugar.
-Dressings can be used as long as the ingredients on the label are seen on the food list. No added sugars or other oils.
-Coffee and tea are allowed without any dairy or sweeteners
-Snacking on raw veggies in between meals is allowed


Travel Workouts

*If you want other travel workouts, just ask a coach!*
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12 – 2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

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