Monday, September 12
Our nutrition template - Fueling Activity - is now on sale! You can see a full breakdown of the program below that hopefully answers a lot of questions you may have. We do want to say that we know a lot of you have had success with Christian's 21-day nutrition plans and we could not be happier. We support Christian's plan 100% and if that is working for you please stick with it. And we have discussed our plan with him and he has given us his support as well. We've had more than a few of you come to us for individualized plans and/or more information on nutrition so we figured it was time to offer this up to everyone. Also, this is not a challenge, this is a chance for you to change your habits and get on track with a healthy sustainable diet for the long term.
Registration for Fueling Activity starts Monday, September 12 and ends Friday, September 16 at 5 pm. Please read everything below for answers to the most common questions.
Nutrition Template Outline: Our Nutrition Template or Meal Plan has been titled “Fueling Activity” based on the fact that the baseline template is for people participating in higher intensity activities such as CrossFit, running, cycling, recreational and higher level sports, weightlifting, weight training, etc. These types of activities done at high intensity produce the best results for weight loss, muscle building and maintenance, cardiovascular health, and so on. Let’s just say, they produce the best results across the board. The premise of Fueling Activity is this: If you’re going to put in the time, the sweat, and the 110% effort towards your workouts you MUST apply the same effort towards fueling your body for workouts and to recover from workouts. While supplements may have a time and a place in nutrition for an active person, Fueling Activity is a whole food program (real foods, less processed, and no you don’t have to shop at Whole Foods to get them). We use foods from the grocery store that you prepare to fuel your entire day including your workout. You prepare food for the week, then using the template you plug those foods into meals that will be consumed throughout your day at the specified times. There is an element of variety and options to keep you from getting bored, but the concept is simple. You will meal prep, ideally on the weekend, and you’ll have quality foods ready to go to set you up for success.
Hopefully, this Q & A will answer some immediate questions. If not, let us know and we’ll get it taken care of!
Q: Who is Fueling Activity for? A: Everyone can follow Fueling Activity. The baseline structure of the template is for those who are exercising regularly. The template can be easily adjusted for those who are less active, more active, or seeking specific results. As the majority of people are looking to eat healthy and have a leaner build, the baseline of the template is geared toward the loss of body fat while keeping muscle tissue and peak performance.
Q: How much meal prep is required? A: If preparing for 1 or 2 people, you’ll have 2-3 hours at the most of meal prepping one day per week. Slow cookers and Crock Pots are amazing tools for meal prep as well. You’ll prep your carbohydrates, your proteins (meats), and your fats (oils, avocados, etc.). You can either divide them up for the week in separate containers for each meal, or just put them in big containers to be divided into meals each day during the week. It’s up to you, but you’ll typically prepare a couple different items from each of your carbohydrates, proteins, and fats.
Q: What if I feel like I’m not eating enough or not getting the results I want? A: Part of signing up for Fueling Activity is receiving that one-on-one attention when needing to tweak things on an individual basis. We can easily make small adjustments to what you’re eating each day to make sure you’re feeling good and have adequate energy. There is a Private Facebook group for those signed up each month along with a separate E-mail address for you to use for questions. The Facebook group is for questions, discussion of recipes, accountability, and motivation.
Q: Is Fueling Activity Paleo? A: No. Fueling Activity is not what you’d call strict Paleo. There are some elements of carbohydrates and other things that do not follow Paleo. Fueling Activity is however an anti-inflammatory way of eating that avoids foods with gluten, higher levels of lactose, and other foods that may cause inflammation.
Q: How much does Fueling Activity cost and what’s included? A: Fueling Activity costs $50 per month. For that cost you receive the base template for the program with different foods for each week. This includes a specific plan to follow if you work out in the morning, noon hour, or afternoon/evening. You’ll receive a recommended shopping list each week. You’ll also receive recipe suggestions for each week as well. Additionally, you have the open line of communication for help with meal prepping and adjusting the plan to fit your individual needs.
Q: How long should I plan on following Fueling Activity? A: Our goal in creating Fueling Activity is for you to build healthy habits by learning what foods to eat and when to eat them based on your schedule and exercise. We hope to educate you enough within a month or two of following the template so that you can continue the new habits on your own. Learning to meal prep, portion meals appropriately, and time your meals are all pieces that you can learn and use after following Fueling Activity for a couple months. If you continue on your own after a month or two and get off track or need to make some adjustments based on goals you can simply sign back up for another month and get the support needed to be successful again.
As always, please let us know if you have any questions.
Workout for Monday, September 12
Tabata - Rotate Movement Each 30 sec
Front Squats (95/65)
Rest 4 min:
100m easy, 100m ME