With lockdown keeping us out of the gym we want to focus on the areas of our health we can control & improve. So we’re inviting you to join in our Nutrition Kickstart Challenge.

Sign up here on Wodify Rise!

What’s Involved?

🔹 Daily Water Intake Goal.🚰
50% of your BW in ounces (Eg. 85kg BW = 42.5) / 42.5 ounces = 1.25L.

⁉️Why? Water is essential for all your body’s processes. Water carries nutrients to all cells in our body and oxygen to our brain. Water flushes out toxins and waste.

🔹 Daily Protein Goal. 🥩
1g of Protein per 1lb of BW / (Eg. 70kg BW / 70kg x 2.2 = 154g of Protien)

⁉️Why? Consuming enough protein increases muscle mass & strength to help you burn fat. It boosts your metabolism (helps to burn more calories) & it reduces appetite/reduces cravings.
 
🔹 Daily Fruit/Veg Goal. 🍎🥦

Let’s face it, we all know we need to eat veg, but generally fall short. Each day we’re aiming for;
▪️Breakfast : 1 to 2 pieces/handfuls of fruit (Eg. 10 raspberries, a banana or apple)
▪️Lunch : 2 different vegetables (handful/fist size of both)
▪️Dinner : 2 different vegetables (handful/fist size of both)

⁉️Why? Fruits and vegetables contain important vitamins, minerals and contain fibre. A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.

Simple steps really compound to serious long term results. We’re not asking you to starve yourself or give up your favourite food forever, just be more conscious of your choices with some specific guidelines to try hit. Let’s kickstart by building sustainable habits that will improve your overall health!

If your training membership is on hold during lockdown you’re welcome to get involved with this challenge! Sign up here - 

💬 We'll also create a WhatsApp group for shared accountability and support!

🔥Bonus! All the points you win during the Nutrition Kickstart will translate over to The Panda Cup in March! If you don’t know what this is, we’ll explain later. 😉