Sweet friends,
What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!
Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!
So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!
As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!
For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!
Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!
If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!
Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!
The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!
5-Day Challenge Steps to Success
1. Clean out.
Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation.
2. Plan.
It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?
3. Prepare.
We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!
Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!
4. Keep moving.
Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps.
5. Stay hydrated.
Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch.
Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!
We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!
If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at transfitathens@gmail.com. We can’t wait to be #StrongerTogether!
Blessings,
Team TransFit
