Nutritional Challenge Coming to DHCF Oct 1st!!! – Diamond Hill CrossFit
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Nutritional Challenge Coming to DHCF Oct 1st!!!


Nutritional Challenge Coming to DHCF Oct 1st!!!

It’s time to reset from the summer, fill those nutrition gaps and get serious for the next 30 day Nutrition Challenge!

Here are some of the details:

When: Oct 1 – 30 (30 Days)

What: A nutrition challenge following the principles of The Whole30


  • 30 Days of focus and self commitment
  •  Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever affects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects (stomach issues, skin problems like eczema or acne, sleeping issues, stress issues, etc)  of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.”
  • These 30 days can CHANGE YOUR LIFE!
  • For the first week of the challenge you’ll track your quality of food. You can do so in two ways, with paper and pen or with your smart phone or device. After the  first week you can choose to continue tracking or stop.
  • Number of points earned, percentage of weight lost and body fat will determine the winner. The prize for top male and female will be one month free membership.

If you’ve done a nutrition challenge before, this is a great opportunity to take what you have  learned and make 1 or 2 additional tweaks to jumpstart your engine again. If you haven’t done a nutrition challenge before, this is for you, 30 days of active healthy nutrition is going to give you a HUGE positive and life changing result. Sleep better, be less stressed, feel and look great. This is your life, take charge of it! On Saturday September 21st at 10:00am we’ll hold the Summer Nutrition Challenge Info session. During the Info Session, we’ll talk about why we’re recommending the foods we’re recommending, talk about healthy nutrition and answer any questions you have. The Info Session will last for about 1 hour. There will also be info about the Challenge Rules and Scoring.  But get your recipe books out and your commitment caps on! Make these 30 days a life changer! You may take your BEFORE pics, measurements and weight anytime before Oct 1st. Please remember that if you are taking them before a class that you come in EARLY to get them done.

This nutrition challenge lasts for 30 days.
There’s some basic rules to the challenge.

  • For the first week, you’ll be responsible for writing down everything you eat. You can do this in two ways: with paper and pen or app on smart phone
  • You’ll send those lists to DHCF at the end of the first week (Sunday).
  • If any member fails to send their full weeks list to DHCF the member will be penalized
  • Each day for the entire 30 days, depending on what you eat, you’ll receive or take away points. The Point System can be found HERE.
  • You’ll track those points by marking them down on the Nutrition Points board at DHCF.

Finally to the food!

Here’s what to EAT: “REAL FOOD! Meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.”

For some specifics, here’s a shopping list that you can print out and bring with you to the grocery store. On there you’ll find foods to buy, and foods not to buy. Everything that is on the buy side falls under the ”What to Eat” list. The stuff that’s at the bottom, stuff to “not regularly have” is stuff that you can stay away from for 30 Days! It’s not a life time, or forever, it’s 30 days. Don’t panic.

Some other important notes:

  • Read food labels if they have them.
  • Any added sugar, real or artificial.
  • Alcohol.
  • Grains (including but not limited to: wheat, rye, barley, oats, corn (not technically a grain but were putting it in here anyway), rice, millet, bulgur, orghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa.)
  • Legumes (beans of all kinds black, red, pinto, navy, white, kidney, lima, fava, chickpeas, lentils, includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and anything that says “soy” including lecithin).
  • Dairy (Includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream) Only exception is whey protein taken 30 minutes after workout.

The only way that this really works is if you’re true for 30 days. The “it’s Friday!” after work cocktail can wait. There will be plenty of other co-workers birthdays to have cake at. Just not during these 30 days. You’re stronger then your temptations and more committed to yourself.If this is a dramatic step away from your typical nutrition, you can expect that the first 2 weeks will be a big challenge. You might feel tired, hungry all the time, maybe even moody. That’s your body fighting to break its old addictions.

It WILL get better and you’ll see great progress after those potential initial feelings. Stick it out. It’s worth it and it’s only 30 days.


The Whole30′s program write up says the and it is amazing how true it is:“It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.

Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.

You never, ever, ever HAVE to eat anything you don’t want to eat.”

And YOU CAN DO THIS. You’ve come this far. You want and are ready to do this. It’s a challenge, but nothing good ever came without one.


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