This Wednesday (3/18) we’re kicking off our FU Covid-19 Social-Distancing (FUCS) Nutrition & Fitness Challenge! Our spring nutrition challenge was originally planned for mid-April, but given current events we’ve moved it up to keep you engaged and motivated during the next few weeks. Read on for details!
Overview – What Does the Challenge Entail?
Timing – The challenge kicks off Wednesday March 18, and goes for 6 weeks, until Wednesday April 29.
Prizes – At the end of 6 weeks we will pick 2 challenge winners who will receive a free month of unlimited membership! The winners will be selected based on body composition changes and performance test results.
Components – There are 2 components to the challenge: Nutrition & Fitness. More details on these below!
Inbody Scans – Everyone who signs up for the challenge will get a FREE Inbody body composition scan on Monday or Tuesday of this week. The link to sign up is below, under Rules & Registration. If you don’t know what the Inbody is all about, check out our “Other Services“ page for details.
- If you complete all requirements of the challenge, you will get a 2nd free Inbody scan at the end!
- If you want to participate in the FUCS challenge but do not want an Inbody scan, that is okay too, but you won’t be in the running for a prize.
Rules & Registration – To participate in the challenge you will need to
- Sign up on this spreadsheet. Page 1 is the challenge sign up and Page 2 is to reserve a timeslot for your Inbody scan. Note that you should be fasted for your scan, which is why all the times are in the morning. If you need a different time please let us know. For full inbody guidelines, click here.
- Complete the Performance Test, which will be the Daily WOD on March 18 & April 29. Self-report your results on Page 1 of the spreadsheet.
- Keep a log of your eating and workouts for all 6 weeks. You can do this electronically or using an old-fashioned notebook. We will use the logs to help us select a winner.
- During the period of our gym shut down, you are also required post your WOD results to the blog each day! This is as much about accountability as it is about camaraderie and helping each other get through the Covid-19 gym shut down.
FUCS Challenge Kick off – YouTube Live Stream
Join us for our first-ever *live* YouTube broadcast this Tuesday at 1:00pm! (Link HERE.) During the live stream we’ll go over the details of the challenge, help you decipher your InBody results sheet, and answer any questions you may have. If you can’t join us live, watch the video after the fact on our YouTube channel.
Nutrition Component
We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.
To the left is our very own food pyramid that provides an overview of our nutritional philosphy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy.
When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For the nutrition component of this challenge, you’ll choose what step you are ready for, and you’ll follow it for all 6 weeks.
- Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible.
- Food Quantity – Phase 1: The Plate Method. This involves controlling the overall quantity of food you are eating (i.e., size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with GF starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and committment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.
Fitness Component
For the fitness component, you are required to complete at least four ICA Daily WODs each week. Track your workouts in an electronic or hardcopy log. As noted above, during the period of our gym shut down, you are required post your WOD results to the blog each day!
We’ll have a FUCS Challenge Performance Test on Wednesday March 18 that you’ll complete at home. We’ll repeat the WOD on April 29 to see how much you improved!
Questions & Answers
If you have questions, we have answers! You can post questions to comments or email us if they are more personal. Also, please join us for our first ever YouTube live stream on Tuesday and ask questions then too! (More details to come…)
We are so grateful that you are part of our ICA family, and we look forward to a successful FUCS Challenge with you all!
