Partner Nutrition Challenge

This 30-day nutrition challenge is designed to kick-start your nutrition journey and your New Year!

CHALLENGE DATES: January 5th – February 15th
COST: $25 per person ($50/team). You can’t put a price on being healthy, and we want a
sweet jackpot for the winners!
THE PRIZE: Cash! All proceeds from the challenge will go directly to the winning team.
WHAT AM I GETTING MYSELF INTO?
We encourage healthy eating and viewing food as fuel. If you follow these suggestions,
you’ll not only be looking and feeling better, but you’ll also be well on your way to a
healthier lifestyle.

1. Eat whole foods as much as possible: Whole foods are foods that are minimally
   processed. They are typically natural and unrefined, and are close to their original form
   as they are found in nature. Examples of whole foods include:

• Fruits and Vegetables
• Grains (such as whole wheat, oats, quinoa, and brown rice)
• Legumes (such as beans, lentils, and peanuts)
• Nuts and seeds
• Lean meats (such as chicken, turkey, and fish)
• Dairy products (such as milk, cheese, and yogurt)
  In contrast, processed foods are typically heavily altered and may have added
  ingredients, such as sweeteners, preservatives, and artificial flavors, and they are
  usually much less nutritionally dense than whole foods. That being said, we encourage
  post-workout protein shakes. Yes, they are processed. But, as athletes, we feel that
  the recovery benefits are important and that a whole food option isn’t always feasible
  post-workout.
• Don’t forget you can get your post-workout shake at the gym immediately following your workout!

1. Sleep: Sleep is a major part of a healthy lifestyle! We recommend that you get at least
   7 hours of sleep per night. If you’re normally far from that amount, then try to gradually
   increase your current sleep as much as you can. Any improvement will help!
2. Water: Plan on drinking water and A LOT of it! Your goal is to drink a minimum of half
   your body weight (in pounds) in ounces of water per day. For example, if you weigh
   200 pounds, your goal is a minimum of 100 ounces of water per day.
   
   NUTRITION CHALLENGE DETAILS
   HOW DOES A TEAM WIN?
   The team with the highest combined percentage change in body weight wins! But wait,
   There’s more…
   You can earn extra credit by getting a DEXA Scan pre- and post-challenge! If both you and your partner each do it you’ll earn an additional 0.5% weight loss added to your final team total.
   NOW WHAT?
3. Find a gym partner who will help hold you accountable for your nutrition choices.
   Teams may be same-sex or coed.
4. Write both names on the sign-up sheet at the gym by 1/2/25 date. If you do not have a
   partner but would like to participate, let us know, and we will help get you matched up.
5. Get your starting body weight taken from a coach any time between (12/22 – 1/2).
6. All numbers will be kept private. Each partner’s entry fee money is due at the
   weigh-in. Cash only, please, since it will be the prize money. Also, please don’t wear
   shoes or excessive clothes (like a coat) during weigh-ins.
   FINAL MEASUREMENTS: final weight measurements can be taken any time between
   (2/16/26 – 2/18/26) Dexa Scans can be done (2/16/26-2/20/26). Winners will be announced on 2/25/26.
   Stop overthinking it. If you’ve made it this far in the explanation, just commit. We’ll help
   you figure out the rest. Go for it, you won’t regret it!

5 Nutrition Tips to Kickstart Your Challenge

1. Eat a Balanced Diet

A balanced diet includes carbohydrates, protein, and healthy fats . All three play a key role in performance, recovery, and overall health.

• Carbohydrates fuel your workouts
  Whole-grain bread, rice, quinoa, oats, sweet potatoes, fruits, vegetables
• Protein repairs and builds muscle
  Chicken, fish, turkey, lean beef, eggs, Greek yogurt, tofu, tempeh, beans
• Healthy fats support hormones and long-term health
  Avocados, nuts, nut butters, seeds, olive oil, coconut oil, fatty fish like salmon

Aim to eat a variety of fruits and vegetables daily—they provide essential vitamins and minerals your body needs to function and recover.

2. Fuel Around Your Workouts

What you eat before and after training matters .

• Before workouts: Eat carbs and protein 1–2 hours prior to fuel performance
• After workouts: Protein + carbs help jumpstart recovery and muscle repair

Many athletes choose a post-workout protein or recovery shake. If you’re unsure what to use, talk to a coach—we’re happy to help .

3. Stay Hydrated

Hydration is critical for performance and recovery.

• Minimum daily goal: Half your bodyweight (in pounds) in ounces of water
  • Example: 200 lb athlete → 100 oz/day
• Add 15 extra ounces per hour of exercise

If you’re training hard and sweating, hydration is non-negotiable.

4. Eat Enough Protein

Protein is essential for building and maintaining muscle.

• A good starting point: 0.8–1 gram of protein per pound of bodyweight per day
• If you’re far below this, increase gradually over a few weeks

Consistency matters more than perfection.

5. If Your Goal Is Weight Loss

Weight loss starts with a healthy relationship with food .

• Ditch the “good vs. bad” food mindset
• Practice moderation, not restriction

Processed foods (cereal, chips, crackers, fast food, soda, sweets, etc.) can still fit into a healthy diet—just not in excess. These foods are often high in added sugars, unhealthy fats, and sodium, so portion control is key .

Find a Plan You Can Sustain

The goal isn’t short-term restriction—it’s long-term success.

• Start with the 80/20 Rule :
  • 80% whole, nutrient-dense foods
  • 20% flexibility for cravings and enjoyment
• Once consistent, you may choose to:
  • Track calories
  • Track macros (carbs, protein, fats)

Talk to our coaches if you need some help!

Bottom line: Weight loss happens in a calorie deficit—burn more than you eat—but don’t starve yourself. Sustainable progress takes time.

Final Reminder

One off day won’t ruin your progress. Don’t quit because of a setback— just get back on track the next day .