Challenge by: Coach Trish, Nourish Nutrition
Consistency is King

Super Simple Consistency Challenge. Need support and accountability to stay on track? Who better but your gym community to nudge you in the right direction with these 4 simple habits

- Eat at least 600 grams of fruit and veg a day

- Eat between .7-1 g of protein for every pound of body fat.

- Sleep between 7-9 hours a night.

- Exercise

That’s it! Let’s see what you can do focusing on these healthy behaviors over time.

How? Sign up via wodify.

When? Sign up before the second of each month, monthly winners and a yearly winner announced in January of 2022!

Cost? 15/month.

Who? You, your gym buddies, your friends and family. You do not need to be a member of CF Trenches to participate. 

#WodifyRise #RiseToTheChallenge #cftrenches #crossfittrenches #precisionnutrition #nourishnutritionpab

How do I measure my fruit or vegetables? The first month I recommend a food scale, but if that isn't available or impractical- your fist is a good estimation of 100 g. An exception would be greens- 3 fists for that.

Do french fries count? No, nothing fried or dried. Nothing with sugar added. 

How do I measure my protein? Protein requirement each day is ( .7 X bodyweight). For example, if you weigh 200 lbs, you should eat/drink 140 grams of protein a day. If you have a food scale, you can weigh the protein source and check in an on line calculator how much protein it contains. That impractical for you? Use your palm, if the food is about the size of your palm (chick breast, thigh, turkey burger, hamburger, cod); you can safely assume it contains 20-25 g of protein. Remember, this is about consistency and progress, not perfection. 

What does a workout mean? It can be a day at the gym, it can be a run, it can be a nice long hike, rock climbing, bike ride. Move consistently, get outside and use your fitness. Play catch (playing catch is actually a great activity as we grow older). 

I can't get that much sleep. Recovery is one of the most undervalued component of our health and fitness. Life is crazy and busy, it is a challenge for many of us to get 7 hours. Do your best, and remember we are working towards progress, not perfection.  

Tue, June 1, 2021 - Fri, December 31, 2021 Central Standard Time
Coach Trish, Nourish Nutrition
A Super Simple consistency challenge! A monthly leaderboard that consists of Protein Intake,  Fruit and Vegetable intake, Exercise and Sleep between 7-9 hours a night.  Cost is $15/month  or you can sign up for the entire year.

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