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Nutrition and Lifestyle Improvement Challenge 2016

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 Announcing the 2016 New Year’s Nutrition and Lifestyle Improvement Challenge at Boulder Mountain CrossFit!

Jan 15 – Feb 13


Spend 30 days improving your overall health through diet and exercise.
Create sustainable eating and exercise habits that will benefit you for a lifetime.


  • Follow the “Whole30” program (SEE RULES HERE)
  • Keep a journal of exercise / nutrition for the duration of the challenge.
  • Take part in pre/post challenge measurements and (optional) photos


The cost to participate in the challenge at BMCF is $75, which includes:

  • 30-day supply of PurePharma 3 vitamins
  • Nutrition Workshops
  • Pre/Post challenge measurements and photos
  • Feedback and help from BMCF Coaches throughout challenge


Challenge Workshops (attendance is mandatory to take part in challenge)

  • Monday, January 4th at 6:30pm
    Workshop: How to choose the right foods in the right quantities on a daily basis.
    $15  (can be applied to Nutrition Challenge registration cost)
  •  Monday, January 11th 6:30pm
    Nutrition/Lifestyle Improvement Challenge Kickoff Meeting
    Rules of the challenge, pre-challenge measurements
  • Monday, January 18th 6:30pm
    Challenge Week 1  – workshop and discussion
  • Monday, January 25th 6:30pm
    Challenge Week 2 – Potluck and Recipe Share – includes a brief workshop and discussion



It Starts With Food – purchase the book!
Whole 30 Rules
Whole 30 Shopping List
The Official Whole30 “Can I Have” Guide
What About Potatoes?


Days 1-7
The first week will be tough as your body adjusts to a new way of eating and as you are no longer giving your brain sweet tastes and sugar-driven energy spikes. Carvings will be intense, but do not give in! Since you’ve removed many of the dense carbs from your diet (like sugars, grains, and legumes), your will likely experience some “withdrawal” symptoms like headaches, lethargy, and crankiness. Back down on your intensity this week; don’t expect to set any PR’s in the gym. Give your body time and space to adjust to the changes.

Days 8-14
Better sleep, more consistent energy levels. Body starts to become more efficient at using fat (dietary and body fat) as fuel. Some digestive stress is common and may take a while to completely resolve. It is not uncommon to experience constipation or diarrhea, cramps, bloating, gas, and general discomfort – this is a normal part of the process. Your digestive tract is in a healing phase, and it gets better quickly – hang in there.

Days 15-30
Most of what happens in the second half of the challenge depends on your health history and habits. You will likely start to feel a lot better, have more energy, and improve greatly in your training. Don’t get lazy and let your guard down, stay the course and fight to the finish. Don’t get frustrated if you don’t achieve all the results you hoped to by the end, stick with it!