Nutrition Challenge

Iota Fitness Nutrition Challenge
#iotafitnesschallenge

The purpose of this challenge is to create better accountability and awareness of the foods we use to fuel ourselves. No calorie counting or macro prescribing. In order to develop healthy eating habits a basic foundation needs to be built. The foundation is based off quality foods or whole foods, foods that themselves are ingredients. Eating quality meals, healthy lifestyle habits, as well as managing unhealthy habits are the basis for this challenge.

Starts October 1st

Ends November 19th

Cost: $35 includes long sleeve tee

Sign up here.

There will be recommended food lists, if you are curious as to why a certain food may have been excluded feel free to reach out. These lists are not all inclusive so there may be other options available.

Point system

Total points per week: 140
Total points per day: 20
Points earned are as follows:

  • +2 for each meal* (breakfast, lunch, and dinner)
  • +1 for each meal you prepare/cook yourself
  • +1 per snack up to two Snacks a day containing C, F, & P from recommended lists or just a C & P (this can be your post wod on workout days)
  • +1 for Stress reduction activity, at least 30 minutes of some type of stress reduction, reading a book, learning something new, yoga, art, taking a bath, etc.
  • +2 for Completing a workout, allowed 2 active recovery days a week
  • +2 for Water intake at least half bodyweight(lbs) in fl. oz
  • +1, +2, or +4 for Sleep Duration, less than 6 hours = 0pts, 6 hours= 1pt, 7 hours = 2pts, 8.5 hours = 4pts
  • -2 for Skipping breakfast
  • -2 for Caffeine after 2 p.m.
  • -2, -4, or -6 for alchohol consumption, one beverage = -2, two beverages = -4, three or more beverages = -6
Bonus points on Sunday
  • +1 for progress pictures front and side view
  • +1 for weight check in
  • +1 posting weekly goal to Facebook group/reflection of previous week
Weekly bonus points

Social media

  • +1 (Up to 3 points a week) Posting on social media and tagging @iotafitness_ and #iotafitnesschallenge
    • Post about a workout, something new you’ve learned at the gym, your meal that you’ve prepped, reflections on a goal you set, etc.
  • +5 points Bring a friend for free trial
  • +3 points if friend writes a positive review about free trial
Food options

Meals* must have a Carb, Fat, and Protein from recommended lists below, breakfast is exception where you may just do a Fat and Protein, and snacks which can just be a carb and protein

Protein: Equal to or greater than 90% Lean

Options include but aren’t limited to:

  • Beef:
    • Flank steak
    • Top sirloin steak
    • Lean hamburger 9% fat or less
    • Any other lean cuts
  • Pork:
    • Pork loin
    • Pork chops
    • Any other lean cut
  • Poultry:
    • Skinless chicken breast,
    • Skinless chicken thighs
    • Skinless turkey breast
    • Skinless turkey thighs
    • >90% lean ground turkey or chicken
  • Rabbit, goat, game meats, fish (choose wild over farmed), shellfish, egg whites, any other animal proteins
  • Fish options include but aren’t limited to:
    • Cod
    • Halibut
    • Mackerel
    • Salmon
    • Tilapia
    • Tuna
    • Trout
    • Turbot
    • Flatfish
    • Herring
    • Rep Snapper
  • Shellfish options include but aren’t limited to:
    • Shrimp
    • Crab
    • Scallops
    • Oysters
    • Lobster
    • Mussels
    • Abalone
    • Clams
    • Crayfish
  • Powdered proteins options include but aren’t limited to:
    • Whey protein
    • Egg white protein powder
    • Beef protein powder
    • Collagen protein
Protein/fat combo: less than 90% lean
  • Meat:
    • Sausages (beef, pork, chicken, etc.)
    • Bacon
    • Beef ribs
    • Skin on chicken/Turkey breasts, legs, thighs
    • Untrimmed beef roasts
    • Fatty cuts of beef
    • Ground Turkey, chicken, beef, pork less than 90% lean
    • Pork roasts
    • Lamb chops
    • Lamb roasts
    • Pork ribs
  • Dairy:
    • Full fat Greek yogurt
  • Eggs
Vegetarian options for protein

Options include but aren’t limited to:

  • Mozzarella cheese
  • Ricotta cheese
  • Egg whites
  • Greek yogurt
  • Cottage cheese
  • Pea protein powder
  • Sunflower protein
  • Hemp protein
Carbs

Options include but aren’t limited to:

  • Vegetables: no limit
  • Fruits 1 meal a day where its sole carb source, we dont want to overdo the sugar intake with fruit
Starchy carbs (best consumed after exercise)

Options include but aren’t limited to:

  • Potatoes
  • Sweet potatoes
  • Yams
  • Brown rice/white rice/wild rice
  • Quinoa
  • Oats
  • Starchy tubers
  • Cassava root
Fats

Options include but aren’t limited to:

  • Nuts and seeds
  • Almonds
  • Cashews
  • Peanuts
  • Brazil nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Butter
  • Heavy cream
  • Oils
    • Olive
    • Avocado
    • Walnut
    • Flaxseed
    • Coconut

Dark chocolate 85% cacao or higher no more than 3.5 oz a week

Foods to avoid

Meals which include these will not gain points

  • Dairy foods
  • grains/wheat containing foods
  • legumes
  • sugar

These foods have negative effects due to excess sugar consumption, and gastrointestinal sensitivities. Some people may be familiar with how their body feels after consuming these types of foods. For the purpose of this challenge try to avoid them.

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