Welcome to NutriFit Endurance!
NutriFit Endurance is a program designed to help you get stronger, faster, and fitter (is that a word?) by achieving your best body through daily workouts, fun team challenges, and team accountability.
In a nutshell...or a long blog post...here's how the program will work:
You have received (or will receive) an interactive Excel spreadsheet where you can enter your point totals and it will total them for you. You may also print a sheet each week if you would like something to take with you, put on the fridge, etc. and then enter in your values at the end of the week. I highly recommend recording everything on this document and saving it as you go just in case you lose the paper trail. You will also track your measurements, weight, and FIT Test results on this sheet.
If you do not have Excel, you can download a free 60-day trial of it
here.
You will see at the bottom of the screen, there is a new spreadsheet for each week of this program. So each Sunday, click over or print out the new week's sheet.
Let's now start at the top and go through how and what you track:
- Eating every 3 to 4 hours. This allows you to eat smaller portions and keeps hunger away. It also allows your blood sugar to remain stable which prevents fat storage. If you keep your meals and snacks 3 to 4 hours apart the entire day, then you may award yourself 5 points for the day. If you find you are not hungry 4 hours later, that likely means you ate too much at the previous meal. If you are hungry before 3 hours, feel free to eat. Honor your hunger, but also listen to your body and stop when you are satisfied...not when you are "full."
- Eat AT LEAST 5 fruits and veggies each day. This doesn't mean 5 fruits AND 5 veggies, although that would be awesome. It's the combined total of the two, then you earn another 5 points. So, what counts as a serving? So happy you asked. You can see here for an entire list.
- 1 small piece of fruit the size of a baseball or tennis ball
- 1/2 banana unless it is very small, then it can count as 1 serving
- 1 cup of melon or berries
- 1/2 cup of most other fruit
- 1/4 cup of dried fruit
- 3/4 cup fruit juice (although it's always better to eat your calories than drink them)
- 1 cup raw leafy veggies
- 1/2 cup other raw or cooked veggies
- 6 oz. V8 (preferably low sodium)
- Drink your water. You need to drink half your body weight in ounces unless you weigh more than 160 lbs, then you need to drink at least 80 ounces, but you are welcome to drink more. For example: If you weigh 120 lbs, you divide that by 2 = 60 ounces of water. Make it convenient. Carry a water bottle with you, keep one in the car, on your desk, etc. If it's readily available, you will drink. If you drink half your weight or at least 80 ounces of water each day, that's another 5 points.
- Stop eating by 9 pm. It's not that your liver decides that everything turns to fat at 9 pm, rather, this is the time when your guard comes down and bad choices can easily be rationalized. Most people are not cooking up a plate of steamed broccoli at 10:30pm...it's usually higher calorie, higher sugar, higher fat items that are the worst thing you could eat right before you go to bed. It's better for you to go to bed feeling like you could eat something, but instead, burn fat while you sleep, wake up ready for a good breakfast. If you stop eating by 9pm, then you get another 5 points for that day. **There are a handful of you that are already at a very lean body fat percentage and your goal is to gain muscle more than anything. If this is you, you may eat past 9pm; however, if you want to earn your daily points, you are only allowed a protein shake at night. Try to give your body just enough to fuel your muscles for the night, but not too much that it will want to store it as fat.
- Control the amount of sweets/treats you eat. A sweet is a treat which includes brownies, cakes, cookies,
candy, donuts, ice cream, regular soda, or anything sweet that you would consider a treat. A sweet serving will vary so let common sense be your guide as you
portion out your sweets. Basically, if
you are asking yourself if the portion you've chosen is 1 serving then you
probably already know the answer. A small brownie and 1 scoop of ice cream vs. half the pan of brownies and a huge bowl of ice cream. 12 oz. of regular soda vs. 64 oz. bladder buster cup from the gas station. Remember, justifying your portions will do
you NO favors in the end. Here is the point breakdown for sweets:
- If you have less than 3 each week, you get 10 points for the week.
- If you have 3 treats, you get 5 points for the week.
- If you have 4 treats, you get 2 points for the week.
- If you have more than 4 treats, you get 0 points for the week.
- You will just put your final points under "Saturday" on the spreadsheet.
- Contact your each of your team members each day. You can do this by talking to them at CrossFit, calling on the phone, or sending an email or text. Keep everyone accountable and use your team if you need help, motivation, or to be talked out of eating that candy bar. :) Each day you do this, you get 5 points.
- Exercise. It's important to exercise, and it's important to rest. Please make sure you have balance with both. You have 5 workout days and 2 rest days. Here's the breakdown for points and exercise, with the maximum points you can receive each day is 10 with a maximum of 50 possible for the week.
- Daily WOD = 10 points
- 60 minutes of other cardio = 10 points
- 45 minutes of other cardio = 7 points
- 30 minutes of other cardio = 5 points
- Anything less than 30 minutes = 0 points, but props for squeezing something in.
Now, on to the weekly goals:
- ENDURANCE WOD: You will receive an extra 10 points for attending an Endurance WOD. There are 2 options: Tuesday/Thursday at 5:30 pm. Going to the Endurance WOD will count as your daily exercise points AND the "Endurance WOD" points.
- I know with such limited options for this endurance wod that not everyone will be able to attend. So, if you cannot attend the endurance wod, you may still earn your weekly "Endurance WOD" points by doing one of the following at any time during the week:
- Running a 5K
- Rowing 6000m
- Biking 10 miles
- Swim 800m
-
QUESTION OF THE WEEK: Each Wednesday there will be "Question of the Week" here on this blog. I would like you to please post a comment. This will earn you another 5 points.
- To comment on this blog, simply click on the word "comment" on the bottom of the post. If you don't have an account with google or other form listed, just click on "Anonymous" and include your name in your comment. If you haven't ever commented before, please feel free to practice on this post.
- TEAM/INDIVIDUAL CHALLENGE: Each week there will be an additional Team and Individual Challenge. These will be posted on Sunday night and must be completed by Saturday night in order to count. You will earn another 25 points for each challenge you complete.
At the end of the week, you will have a grand total of all the points you have earned for that week.
You will need to report that number to your team captain by Saturday night and then the team captain will need to email me each team member's name and weekly total no later than Sunday by noon.
I will report the top individual scores and top teams each Sunday evening when the weekly challenges are presented.
I'd wish you good luck, but luck isn't going to cut it in this challenge...just a lot of HARD WORK, but I know your results will be well worth it!
