Welcome to our 6-week Healthy Habit Partner Challenge presented and sponsored by our nutrition partner ful.

See this as an opportunity to create healthy habits and kickstart any goals you have for the first few weeks of this new year.

Whether it’s better eating habits, weight loss, muscle gain, workout consistency, and/or performance in and out of the gym, we’re here to support your goals! 

This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things.

On this page, you’ll find:

• The details for the challenge
• The points system
• Frequently asked questions
• Nutrition appendix

The Details

This will be a six-week-long, two-part challenge. The first two weeks will focus on the quality of food. Like Coach Glassman’s first sentence of Fitness in 100 words, we will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

During the last four weeks, we will dial it in with the same quality food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will follow the plate method and ask you to take pictures and keep a daily journal.

Here’s a recommendation (this pocket journal) to track your daily points. The plate method will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals.

We will be renting an InBody Measurement scanner between January 13 to 17 to help you with body measurements and others. We’ll be testing after the challenge is over as well, so you can see your progress!

There will be bi-weekly Facebook live chats for members to attend for feedback, help as well as Q&A. This will be great for everyone to share ideas, struggles, etc.!

The first nutrition Facebook Live meeting will take place on Monday, January 20th at 7:30 pm. This will be a chat to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge.

Phase 1: Quality (14 days)

Most people are nutrient deficient in more ways than one. By choosing nutrient-dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list.

This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Phase 2: Quality & Quantity (28 days)

To keep it simple, we will be utilizing the plate method to help you measure out your meals for the day.

The vegetables will fill half your plate, and the protein and will each fill a quarter of the plate. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list.

The idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Let’s keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double-check with us and we will make sure we have you on the right plan.

MALE	# OF MEALS	FEMALE	# OF MEALS
Small	3 (Full)	Small	3
Medium	4	Medium	3 (Full)
Large	5	Large	4
X-Large/Extremely Active	5 (Full)	X-Large/Extremely Active	4 (Full)

Point system for phase 1 (Day 1-14)

• 4 Points: Perfect day of eating. Example: No cheats.
• 3 Points: One minor slip.
  Example: Milk in the coffee, condiments (salad dressing, mayo, BBQ sauce, ketchup, etc.), one tortilla chip, one Cheerio, one bite or sip of anything that is not allowed.
• 2 Points: Significant slip, but not an entire meal.
  Example: One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.
• 1 Points: Major slip, a full meal went bad.
  Example: You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.
• 0 Points: More than one meal went bad throughout the day. Example: You went off the rails at dinner and then went out for drinks.
• Bonus points:
  1 Point: You worked out that day

Point system for phase 2 (Day 15-42)

• 4 Points: Perfect day of eating. Example: No cheats.
• 3 Points: One minor slip.
  Example: Milk in the coffee, condiments (salad dressing, mayo, BBQ sauce, ketchup, etc.), one tortilla chip, one Cheerio, one bite or a sip of anything that is not allowed.
• 2 Points: Significant slip, but not an entire meal.
  Example: One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.
• 1 Points: Major slip, a full meal went bad.
• Example: You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.
• 0 Points: More than one meal went bad throughout the day. Example: You went off the rails at dinner and then went out for drinks.
• Bonus points:
• 2 Points: You have the correct amount of meals in a day
• 1 Point: You are within 1⁄2 a meal of your daily goal
• 1 Point You worked out that day
• 0 points: You are more than 1⁄2 a meal over or under your daily goal.

The final winners of the challenge will be determined by total points, as well as changes in body composition, measurements, and body fat.