December Gymnastics Seminar

December Gymnastics Seminar
When: Sunday, December 3rd 9am-11:30am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: Beginner and intermediate athletes (for those looking to get their first pull-up, become more efficient stringing multiple pull-ups/toes to bar, and for those that want to improve their overall gymnastic movements)
Cost: $30/person

Want to learn the basics of gymnastics and how to appropriately scale a workout to get the same stimulus as it was designed while not feeling “left out” and still seeing progress in your gymnastics movements?

Come out to CrossFit TILT II in Sudbury to learn basic gymnastics from Coach Eamon Coyne-member of the CrossFit Gymnastics seminar staff, affiliate owner, and the 38th fittest 35-39 Masters Male in the world in 2017. Topics covered will be body shapes and mechanics, pull mechanics and scaling and stimulus, push mechanics and scaling for stimulus, toes to bar development, proper prep and cool down, and shoulder health and development. We will talk about programming and accessory work to build gymnastics.

This seminar will be on Sunday, December 3rd and will last 2.5 hours. The cost for the seminar is $30 per person. (your account will be charged through TRIIB) Space is limited to 15 participants from TILT Waltham and 15 participants from TILT II. Registration will open on Monday, November 20th at 8:30am. The first 15 people from TILT II to email Brian at brian@crossfittilt.com on Monday at or after 8:30am will be accepted for the seminar.

 

CrossFit TILT Referral Program

**NEW CrossFit TILT Referral Program**
Refer a friend, get $50 off your next monthly membership! This offer goes until the end of the year!

Here’s how it works:
1. Bring a friend to a FREE class any Thursday to show them why you love CrossFit TILT!
2. If your friend signs up for a monthly membership, (CrossFit or BootCamp) you will receive a $50 credit towards your membership dues!*
3. Repeat!
-There is no limit to how many people you can refer! Remember, the more you refer, the more you can earn!

*The $50 referral credit will be applied to the month following your friends’ first FULL month of membership payment. Example: if a friend signs up on 11/14/17, and continues in December, the $50 credit will be applied to your 1/1/18 membership.

Have your friend check out our Getting Started Process on the TILT Website!


Injury Prevention Seminar 11/5/17

Dr. Sean Rockett

Injury Prevention Seminar
When: Sunday, November 5th at 10:00am-11:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
Cost: $20 suggested donation (procedes to be donated to the Family Nuturing Center – cash only please)
Who: Anyone! Open to the public!

CrossFit TILT II is proud to host Dr. Sean Rockett to speak about CrossFit safety, ways to prevent injuries, and how to rehab existing injuries.

Dr. Sean Rockett will be at CrossFit TILT II to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and is Orthopedic adviser to Crossfit, Inc.

There is a $20 suggested fee for this seminar. Proceeds will be donated to the Family Nurturing Center (FNC). Funds raised will benefit nurturing parenting and family support programs, which strengthens families and prevents child abuse and neglect. Your contribution will help FNC provide free programs – home visiting, parent-child playgroups, and parenting education – in Boston neighborhoods.

*If you plan on attending, please email Brian at brian@crossfittilt.com.

TILT II Fall Nutrition Challenge

All the veggies!

TILT II Fall Nutrition Challenge

When: Monday, October 16th – Sunday, November 19th (35 Days)

Initial Measurement and Weigh-in:
Saturday, October 14th 6:45am-9:00am
Sunday, October 15th 8:45am-12pm
*You cannot get measured/weigh in after working out and ask that you do not eat or drink for at least 3 hours prior to weighing in

Nutrition Challenge Talks:
Sunday, October 8th @ 9am
Sunday, October 29th @ 9am (check-up and all members will receive containers for following week)

Baseline WOD: Monday, October 16th (all classes will be doing the baseline workout!)

Baseline Retest: TBD

Cost: $25

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight, body fat, and visible changes
-Performance gains- Baseline workout vs retest

The Prizes: Prize Pack for 1st place and 2nd place

Track Points
Click HERE to track your daily points. (point system described below)

Super excited to have Nicole Demichele running our Fall Nutrition Challenge! Any questions about the challenge, please reach out to Nicole at n.demichele1@gmail.com or call/text 774-452-6059.


Overview:
Like challenges we’ve done in the past, this is going to serve as a ‘reset’ to allow everyone the opportunity to get back on track. Nutrition is a critical part of results, and we’ve all heard it before- you cannot out-train a bad diet! This challenge is not just another weight loss challenge, it’s for anyone looking to see positive changes in their performance, energy, body fat percentage, and biomarkers amongst other things. And who wouldn’t want that! Check out the details below.

This is going to be a 5-week, three phase challenge. During phase one, week 1, all alcohol and sugar will be eliminated. This week will serve as an initial reset for our bodies before entering into phase 2 and 3.

During phase 2, Weeks 2 and 3, we will focus on quality food. Like Coach Greg Glassman said ‘eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.’ Most people are nutrient deficient in more than one way but don’t know it. By focusing on quality nutrient dense foods, we can eliminate those deficiencies and fuel our bodies for proper performance.

During phase three, weeks 4 and 5, we will focus on the same quality foods but dial in the quantity as well. To do this, we will be using the same containers from our last challenge. These will control the amount of protein, vegetables, and starch at each meal. The number of meals you consume will be determined by your size and goals. Dialing in both quality and quantity for the last two weeks will help us to see how much food we should be consuming to optimize performance and fuel our bodies both in and outside of the gym.


Point System
Each week, there will be a different point scale with different bonus point opportunities. Make sure to review all the point scales for the challenge’s three separate part.

Part 1: Detox (Days 1-7) (Oct. 16th-22nd)
2 points for a perfect day:
1 point for no cheats (no alcohol, no sugar)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point: For writing a Facebook review on the CrossFit TILT Facebook page AND writing a Google review for CrossFit TILT II. To get the 1 extra bonus point, must do both! (Add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 2: Quality (Days 8-21) (Oct. 23rd-Nov.5th)
2 points for a perfect day:
1 point for eating clean (listed food only – no cheats)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 3: Quantity/Quality (Days 22-35) (Nov. 6th-Nov. 19th)
4 points for a perfect day:
1 point for eating clean (listed foods only – no cheats)
1 point for proportions (using the container)
1 point for hitting your number of meals
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Details

Phase 1- Detox:
Phase one will serve as a 1-week detox period. During this week we will focus on eliminating ALL processed sugar and alcohol from our diets. We’re going cold turkey here, that means absolutely NO sugar or alcohol during these 7 days. Both contain empty calories, are harmful to our health, and are not essential to our functioning. Excess sugar drives your insulin levels up, can trigger more hunger, and is a leading cause of weight gain among many other diseases. In addition to eliminating all sugar, all alcohol will be eliminated during this week. Although moderate alcohol consumption is not harmful for most people, staying away from it can be a good break for your system. Alcohol taxes your liver and kidneys, can be addictive, and tends to accompany other negative lifestyle factors. Let’s take a break from sugar and alcohol and train our bodies to rely more on whole foods to help us achieve optimal health.

Phase 2- Quality:
During phase 2, weeks 2 and 3, will focus on the quality of food consumed. By focusing on nutrient dense foods, we can eliminate any nutrient deficiencies we may be facing and help bring our bodies back to homeostasis. When our bodies are being fueled by the proper foods, we will experience an increase in energy, promote muscle growth, and experience faster recovery times thus increasing our performance. Starting in week 2, you will be choosing your foods off of the list below. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories. By sticking to this list, it will ensure we are eating the right types of foods for sustained health and longevity.

Phase 3- Quantity:
During weeks 4 and 5, we will focus on the same quality foods in addition to dialing in the quantity. To keep it simple, we will be utilizing the same 3 compartment food containers from the last challenge to help you measure your meals for the day. The vegetables will fill the largest compartment, and protein and carbohydrates will each fit into one of the smaller compartments. We will be using a tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to get a baseline of how much we are consuming without making it too complicated!  The number of meals per day will be determined by your shirt size and goals.

If you aren’t sure where you fall, double check so we can be sure you are on the right plan!


*A full container refers to a container stuffed as full as possible while still being able to close the lid. A normal container is one that is not packed full but you still fill each compartment.

As with any nutrition plan, this serves as a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. We will adjust your portions based on your hunger, fullness, and other important goals.


FAQ:

Should I supplement pre or post workout? This will be different based on your own personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen levels. However, if weight loss is your goal- we recommend sticking to whole foods and consuming a meal within 1-2 hours of your workout.
Recommendations:
-Weight loss? Skip it unless you haven’t eaten for awhile
-Maintain weight/ lose body fat? Listen to your body. If you are having a hard time getting in a meal within two hours after your workout, grab a protein shake and some starchy carbs to replenish after your workout.  

What about Kill Cliff? Kill Cliff will not be allowed during the detox phase because it contains sugar alternatives. During phases 2 and 3, Kill Cliff can be consumed within 30 minutes’ post workout.

Fuel for Fire? Fuel for Fire can be consumed within 30 minutes’ post workout in replace of a post workout shake.

Amino Acids/Electrolytes? Pre/intra/post workout only. Be sure you check the ingredients, as many contain added sugars.

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check the label for added sugars), spices, seasonings (check the ingredients!), and herbs are ok.

Sweeteners? The only source of sweetener can come from whole foods. AKA fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, or other artificial sweeteners. When in doubt, steer clear.

Dressings? As long as the ingredients on the label are seen on the food list dressing is ok. There can NOT be any added sugars or other oils. Remember, during phase 3 all fats need to be measured with a tablespoon.

Coffee/Tea? These are ok, but need to be unsweetened without any dairy. Almond milk is ok to add but it must not have any additives or sweeteners.

Seltzer/sparkling water? These are ok, but be sure they don’t have any added sugars. Le’ Croix and Polar are both good brands that don’t contain added sugar! Only one per day will be allowed during this challenge as your main source of hydration should come from water.

Almond milk? You will be allotted one cup of almond milk per day, but check the label as some contain ‘unapproved’ substances.

What about eating out? We understand that certain cases do come up. During this challenge, we are asking that you prepare all of your meals at home. If you do eat out, do your best to portion the food using the guidelines during phase 3. Unless you were next to the chef in the kitchen and know exactly what is in the food prepared, you cannot get points for this. It is called a challenge for a reason! Although this is not sustainable for long term, we are looking to maximize our results in this 5-week time span.

What if I’m still really hungry? Communication is key here, so please let me know how you are feeling along the way! But remember, when we are eating at a calorie deficit for weight loss, it is normal to feel hungry. Make sure you stay hydrated! You should never be ‘starving’. Work on timing your meals strategically to keep yourself from going too long without eating which often results in eating off plan. You can also save some of your ‘meal’ for a snack. Remember, you can consume unlimited raw veggies during these 5 weeks. If you’re that hungry, grab some cucumbers! 🙂

Travel WODs
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12
2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

 

2017 Internal Team Throwdown Information

Final Internal Team Throwdown, Beer Mile, Potluck Information

Schedule for Saturday, Sept. 23rd Internal Team Throwdown:
8:00am to 9:00am – Gym opens (workout briefing at 8:45am)
9:00am to 12:00pm – Internal Team Throwdown
*Beer Mile and Potluck to follow

Teams
Click HERE to view your teams. Each team will come up with a team costume or theme! If you need contact information for your teammates, please ask Brian.

Workouts:
Event 1 –
12 Minutes for all 3 teammates to etablish a heavy complex: 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

Event 2 –
Relay Style
*One athlete will complete first couplet. After finishing, next athlete will complete second couplet, and so on..

12-9-6
Deadlift 75/55#
Lateral Burpee over Bar

12-9-6
Hang Power Clean 75/55#
Lateral Burpee over Bar

12-9-6
Thruster 75/55#
Lateral Burpee over Bar

Event 3 –
15 Minute Partner Relay
*Partner 1 works from 0-5:00, partner 2 works from 5:00-10:00, partner 3 works from 10:00-15:00
*score is total combined reps on medball

Partner 1
0-5:00
200 Meter Row
400 Meter Run
Max Medball Squats (20/14#)

Partner 2
5:00-10:00
200 Meter Row
400 Meter Run
Max Medball Thrusters (20/14#)

Partner 3
10:00-15:00
200 Meter Row
400 Meter Run
Max Wall Balls (20/14#)

Each workout will have 2 heats. There will not be heat times. Once a workout ends, the next will start promptly afterwards.

The doors open on Saturday at 8:00am. I recommend getting to the gym early. We will go over standards for the workouts at 8:45am and get things rolling promptly at 9:00am.

There will be a warmup area and athletes will be responsible for warming themselves up (no group warmups).

Official Rules for the CrossFit TILT Beer Mile:
At the call of 3, 2, 1, GO athletes will drink their first beer (Miller Lite). There is no shotgunning or funneling allowed. You must drink the beer from the can. Once you finish your beer, you must dump finished beer over your head and run 400m. If there is beer present you will be penalized 15 seconds. If an athlete throws up or urinates during the beer mile that athlete is out. Athletes will complete this couplet of 1 beer + 400m run x 4.

***Although the beer mile will be an amazing time and display of the utmost athletic prowess, please understand that we expect all participants to behave responsibly. We are all adults and you will be expected to act like it.  We all know it’s very illegal and very dangerous to drink and drive.  Please plan accordingly. You will absolutely not be able to drive immediately after doing this fun challenge. Get a ride. Uber. Ask a friend. Hang out for the awesome potluck for a few hours. But no driving. No exceptions. Let’s be smart and have some fun, but let’s do it safely.  If at any time, you want to stop, STOP.  Who will take down CFNE’s 2017 Female Beer Mile Champion, Coach Erin?!?!

After the Beer Mile, we will start the potluck…We would love it if people would bring a dish (doesn’t have to paleo) and/or something to drink.

See you all then!!

2017 Team Throwdown Teams

Below are the teams for the Internal Team Throwdown. Each team will come up with a team costume or theme for the throwdown! If you need contact information for one of your teammates, please ask Brian.

Each workout will have two heats. Teams 1-9 will be heat one. Teams 10-18 will be heat two. There will not be heat times. Once a workout ends, the next will start promptly afterwards.

Team 1
Jamie Denn
Jono Lapat
Eliza Duddy

Team 2
Liliana Lopez
Erin Kiely
Marsha Gomez

Team 3
Charlene Nassa
Vicky Dennis
Bob Haarde

Team 4
Alex Babitsky
Marcelo Cavalcanti
Meritza Kluge

Team 5
LJ Dicarlo
Chris Fox
Noelle Sagan

Team 6
Brady Schlosser
Jenny Bryne
Matt Bell

Team 7
Robbie Smith
Lior Sharon
Tracey Parker

Team 8
Larry Hoagland
Emily May
Brian Knopf

Team 9
Daphna Cox
Ben Parker
Calum Dudgeon

Team 10
Kelsee Howes
Elise Kumar
Berkeley O’Keefe

Team 11
Jo Agne
Jorge Roa
Kerri Helliwell

Team 12
Mike Ward
Sarah Toomey
Tommy Carmichael

Team 13
Anne Yazdani
Aaron Farbo
Eddy Denn

Team 14
Lori Cash
Shonda Morris
Alex Jones

Team 15
Johnny Basbas
Carie Facemire
Ana Salort

Team 16
Pamela Jubinville
Terri Dicarlo
Scott Kluge

Team 17
Lianne Castelli
Paul Duddy
Jen Dudgeon

Team 18
Brian Sieber
Fran Cote
Christie Cavalcanti
Phil Muscatello

September Save the Dates!


**Save the Dates!**
Friday, August 25th – Ladies Night @ TILT Waltham (7pm)
Friday, September 8th – Rowling Tournament @ TILT Sudbury (7pm w/ TILT Waltham)
Saturday, September 9th – Kettlebells 4 Kids Fundraiser WOD (7am-10am)
Saturday, September 23rd – TILT II Internal Team Throwdown (more details to come!)

July Goals

Charlene

July Goals

Time to start some goal setting!

Post your July goals here! Make sure they’re S.M.A.R.T.

Specific
Measurable
Attainable
Relevant
Time Bound

Examples:
1. Attend 20 classes in the month of July (Committed Club)
2. Perform first strict pull-up
3. Do Crossover Symmetry Activation Protocol 3x/week

Did you set June Goals? Click HERE to check them out and grade yourself! How’d you do last month?

June 2017 Goals

Makayla

June 2017 Goals!

Post your June goals here! Make sure they’re S.M.A.R.T.

Specific
Measurable
Attainable
Relevant
Time Bound

Did you set May Goals? Click HERE to check them out and grade yourself! How’d you do this month?

Feeling lost setting goals for yourself? Schedule time with your coaches (Brian, Robbie, or Erin) and make a plan!

2017 Nutrition Challenge – 21 Day Summer Shred

*TILT II 21 Day Summer Shred*
Nutrition Challenge
Here we go! It is time to kick off another nutrition challenge! 21 days to reset the body and lean out for summer!

When: Saturday June 10th – Friday, June 30th

Nutrition Challenge Meeting – Sunday, June 4th @ 9am

Initial Weigh-Ins:
Saturday, June 10th 6:45am-9am (come before class!)
Sunday, June 11th 9am-12:00pm (anytime during open gym!)
*Can’t make these times? Email Brian at brian@crossfittilt.com to set up another time to weigh in.
*You cannot get weighed in after working out and we ask that you do not eat or drink 3 hours prior to weighing in.

Baseline Workout: Monday, June 12th
Baseline Workout Retest: Friday, June 30th

Cost: $25
*All participants receive 2 Portion Control Containers to be used throughout the challenge

Prizes:
There will be one winner who will receive a cash prize.

The Winner:
At the end of the challenge, the top performer will be selected based on :
-Scoring: Points from daily nutrition log
-Measurement Improvements: weight, waist and body fat
-Performance gains: baseline workout to be determined

Points:
4 points for a perfect day:
1 point for hitting your number of meals
1 point for eating clean (listed foods only)
1 point for proportions (using the container)
1 point for taking class at TILT or approved travel wod
Click HERE to track your points.

*Maximum number of points for TILT workouts is 17, however, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Details:
This is a quick 21 day challenge to reset the system and get everyone ready for the summer. The plan is very simple, yet requires true commitment to be successful. As with most of our challenges we are going to be looking at the two different aspects of nutrition that are needed to help build a healthy diet- quality and quantity.

Quality:
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Food List:
Protein:
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs* = 1 portion
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*Avoiding deli meats
*All meats must be skinless

Carbohydrate:
All Fruits
Sweet Potato
Beets
Yam
Butternut Squash
Carrots
Acorn Squash
Plantains

Veggies/Leafy Greens:
Spinach
Kale
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts

Fats:
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings
Olives
Raw Almonds, Pecans, Walnuts, Macadamia Nuts
Raw Nut Butter ** (No other ingredients and must be made with one of the above nuts)

Quantity:
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day?
Lets keep it simple and look at your t-shirt size!
If you aren’t sure where you fall, you can double check with me and I will make sure we have you on the right plan!

Portion
In a pinch and moving forward, your hand can be a great measuring tool, too! You can start practice eyeballing your meals by using your hand. Please note though that this method will not score you the point. This is just one more tool to have in your back pocket to keep you on track!
Here’s how it works:
-Protein – palm size
-Carbohydrate – fist size
-Fat – size of thumb
-Veggies – unlimited!

Pre and Post Workout:
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, i would recommend trying to stick to whole foods.

Here are some recommendations:
* Weight Loss? Skip it unless you haven’t eaten for a while. Then opt for a fuel for fire.
* Maintain weight/lose body fat? Go by how you feel. If you have a hard time getting in a meal within the two hours after your workout, I would definitely get in a protein shake with some starchy carbohydrates.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance.  So stay flexible and  we will adjust your portions based on your hunger, fullness, and other important goals.

FAQ
What about Kill Cliff? Post workout only
Amino Acids/Electrolytes? Pre/intra/Post Workout Only
Creatine? Go for it!
Protein Shakes? Post workout (within 45 min)
Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out? I understand that these cases do come up. For 21 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines, however there will be no points for that meal. You might say, “well i guess i am going to go to town then!” Just remember, that the results are going to come from the work you put into it. Yes, one day can set you back. One meal can set you back. Think of this like a detox. In essence, you would really need to start your 21 days all over again. AIN’T NOBODY GOT TIME FOR THAT!

What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Tessemae’s dressings? As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. (We will allow one cup of unsweetened almond milk or coconut milk per day- check the ingredients!)

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