Introducing our new Nutrition Challenge!
We like to think of this as more of a reset than a short-term quick fix because, essentially, we want to help you achieve long-term results.
We have run challenges before and have gotten outstanding results.
Still, after a year of lockdowns and upset, we have recognised a gym-wide consensus that we all could do with a bit of a reset.
To freshen things up if you like.
We have always maintained that we are trying to help change lives, which doesn't just happen in the hour you spend with us. We want to coach you to reach your potential for the other 23 hours so you can achieve health outside your physical fitness.
So, for 30-days, we want you to challenge yourself to push back against those old habits that might have crept in and regain control of what a healthful lifestyle looks like for you.
The challenge is not a restrictive diet approach. The 80/20 Method is about finding balance with your nutrition.
We know we have got some great results by removing certain food groups such as grains/dairy/sugar. But we want you to continue with a realistic diet for everyday life and not just 30-days.
We like to think of this as more of a reset than a short-term quick fix because, essentially, we want to help you achieve long-term results.
We have run challenges before and have gotten outstanding results.
Still, after a year of lockdowns and upset, we have recognised a gym-wide consensus that we all could do with a bit of a reset.
To freshen things up if you like.
We have always maintained that we are trying to help change lives, which doesn't just happen in the hour you spend with us. We want to coach you to reach your potential for the other 23 hours so you can achieve health outside your physical fitness.
So, for 30-days, we want you to challenge yourself to push back against those old habits that might have crept in and regain control of what a healthful lifestyle looks like for you.
The challenge is not a restrictive diet approach. The 80/20 Method is about finding balance with your nutrition.
We know we have got some great results by removing certain food groups such as grains/dairy/sugar. But we want you to continue with a realistic diet for everyday life and not just 30-days.
Nutrition is Key for Optimal Health
At Ampersand, our programming gets results. We have seen hundreds, maybe even thousands of PBs and
first-time achievements from our members, and we are proud of that.
We have helped members from all backgrounds improve their physical and mental fitness.
We have never taken an all-or-nothing approach in our methods; we don't believe that training every day is
necessary to truly see improvement.
The same goes for nutrition; you don't need to have an all-or-nothing approach to food to see results.
The best diet is the one you can stick to, enjoy, and will become a part of your lifestyle.
For many of us, the difference between feeling good and feeling great is our ability to eat, hydrate and recover
well.
The more we take care of ourselves, the more our health and fitness will improve.
We encourage our members to eat mostly high-quality proteins, fruit and vegetables, whole grains, and
dietary fats.
We don't like the word restriction either, so avoid suggesting cutting out your favourite foods.
However, we emphasise limiting them to fuel your body with the nourishment required to function at its best!
We aim for progress, not perfection. Consistency is when the magic happens.
At Ampersand, our programming gets results. We have seen hundreds, maybe even thousands of PBs and
first-time achievements from our members, and we are proud of that.
We have helped members from all backgrounds improve their physical and mental fitness.
We have never taken an all-or-nothing approach in our methods; we don't believe that training every day is
necessary to truly see improvement.
The same goes for nutrition; you don't need to have an all-or-nothing approach to food to see results.
The best diet is the one you can stick to, enjoy, and will become a part of your lifestyle.
For many of us, the difference between feeling good and feeling great is our ability to eat, hydrate and recover
well.
The more we take care of ourselves, the more our health and fitness will improve.
We encourage our members to eat mostly high-quality proteins, fruit and vegetables, whole grains, and
dietary fats.
We don't like the word restriction either, so avoid suggesting cutting out your favourite foods.
However, we emphasise limiting them to fuel your body with the nourishment required to function at its best!
We aim for progress, not perfection. Consistency is when the magic happens.
Why 30 Days?
We think this is a good amount of days to challenge yourself in pushing against those old habits that have crept in over a year of lockdowns. After several conversations, we recognise that our members understand what they need to do but require a gentle nudge in getting on track with their nutrition.
Like we've said, this reset is just that—a reset. For you to revisit some of the behaviours that you've found success with in the past and perhaps find new ones so you can carry on improving your health with us.
For 30 days, you will benefit from a hybrid of group coaching and 1-1 support from your coach. This hybrid approach has proven to offer the best of both worlds, from having social support within your group and personal check-ins.
What is included?
InBody Scan (before/after)
We're with you every step of the way. Our InBody scanner will determine your biometrics, help us track your progress, and support you in identifying the areas you want to improve. Supplied to the NHS, the Inbody is highly regarded and incredibly beneficial in measuring your health!
Nutrition targets
We set your individual nutrition targets based on you and your goals. We keep things simple and adaptable when it comes to nutrition, so you can find out what works for you.
Daily Exercise, Activity & Actionable Targets
We want you to get the most out of your training here, so setting a training goal and being consistent will help you improve your performance. But, we don't just want to improve your athletic capacity - we want to improve your health. So, we will set daily activity/behaviour targets – to support optimal health. i.e. daily walks, methods of stress management.
Weekly Self-evaluation
The ability to reflect, plan and recharge is vital to remaining focused and satisfied with your efforts. Each week, we will send you a self-evaluation check-in. Taking 5-10mins each week will encourage you to appreciate your efforts, identify bright spots, and think of ways to continue moving forward.
Bi-weekly Check-in Feedback
1-1 check-in feedback email to review progress & make any changes needed to continue progressing in the right direction.
Accountability
You will be part of an online private (Facebook) group where you will have support, motivation, and accountability. The group is a chance to share your journey, get immediate feedback on questions & support each other.
FAQs
Is this Whole 30/Zone/Gluten, Dairy or Sugar-Free? No
This 80/20 challenge will focus on balanced eating, making as many healthy choices as possible and logging your food. There are no restricted food groups; however, we will focus on balance and more nutritious options.
Is this challenge just about losing weight? No
Whether your goal is to lose weight, improve performance, gain muscle or just be conscious of your nutrition and food volume, this challenge is for you!
Do I have to do CrossFit or work out at Ampersand Fitness? No
Exercise is a required element and accounts for your Exercise Energy Expenditure. (EEE)
However, we will also be encouraging activity outside your scheduled training. Moving your body as often as possible to support stress relief, recovery, sleep quality, functional movement, health. (NEAT)
Are there off-limits foods? No
We want you to focus primarily on nutrient-dense foods (80%+ of your intake) whilst still being able to enjoy a glass of wine or ice cream if you wish. As long as you are tracking your food & drink intake, either using MyFitnessPal, Beyond the Whiteboard, or food logging and meeting your individual targets, that is ok.
The focus here is to be more conscientious of what we are eating and how much.
Do I have to track my food in MyFitnessPal? No
No, you don't have to track. Still, for 30-days, we encourage using a method that will help you focus on your food intake. We want you to learn about your food choices, the nutrient content of the calories you consume and what that looks like in terms of portions so you can sustain positive changes long-term. Ideally, if you can track for 30-days and become aware of food quantity and quality, tracking doesn't have to be long-term. Nor do we want it to be.
Few additional notes:
The 30-day 80:20 Nutrition Reset Challenge 'before' scans take place on Thursday 3rd June until Saturday 5th June.
Please complete your entry form using the link to register your spot:
https://q2u0mtsmbie.typeform.com/to/ebynnN4E
Once we receive your 2-part sign-up (registration form and payment), we will send you an email to confirm your spot and arrange your Inbody scan appointment.
Day 1 of the Challenge is Tuesday 8th June and runs until 8th July.
Access to the private Facebook group will go live on Friday, 4th June.
There will be an online seminar available from Friday 4th June to watch before Day 1 commences. This will run over any final details and information to get you started.
Get registered asap so you can get your InBody scan between 3rd – 5th June!
IF YOU HAVE ANY FURTHER QUERIES, PLEASE CONTACT CAOIMHE@CROSSFITANTRIM.COM
We think this is a good amount of days to challenge yourself in pushing against those old habits that have crept in over a year of lockdowns. After several conversations, we recognise that our members understand what they need to do but require a gentle nudge in getting on track with their nutrition.
Like we've said, this reset is just that—a reset. For you to revisit some of the behaviours that you've found success with in the past and perhaps find new ones so you can carry on improving your health with us.
For 30 days, you will benefit from a hybrid of group coaching and 1-1 support from your coach. This hybrid approach has proven to offer the best of both worlds, from having social support within your group and personal check-ins.
What is included?
InBody Scan (before/after)
We're with you every step of the way. Our InBody scanner will determine your biometrics, help us track your progress, and support you in identifying the areas you want to improve. Supplied to the NHS, the Inbody is highly regarded and incredibly beneficial in measuring your health!
Nutrition targets
We set your individual nutrition targets based on you and your goals. We keep things simple and adaptable when it comes to nutrition, so you can find out what works for you.
Daily Exercise, Activity & Actionable Targets
We want you to get the most out of your training here, so setting a training goal and being consistent will help you improve your performance. But, we don't just want to improve your athletic capacity - we want to improve your health. So, we will set daily activity/behaviour targets – to support optimal health. i.e. daily walks, methods of stress management.
Weekly Self-evaluation
The ability to reflect, plan and recharge is vital to remaining focused and satisfied with your efforts. Each week, we will send you a self-evaluation check-in. Taking 5-10mins each week will encourage you to appreciate your efforts, identify bright spots, and think of ways to continue moving forward.
Bi-weekly Check-in Feedback
1-1 check-in feedback email to review progress & make any changes needed to continue progressing in the right direction.
Accountability
You will be part of an online private (Facebook) group where you will have support, motivation, and accountability. The group is a chance to share your journey, get immediate feedback on questions & support each other.
FAQs
Is this Whole 30/Zone/Gluten, Dairy or Sugar-Free? No
This 80/20 challenge will focus on balanced eating, making as many healthy choices as possible and logging your food. There are no restricted food groups; however, we will focus on balance and more nutritious options.
Is this challenge just about losing weight? No
Whether your goal is to lose weight, improve performance, gain muscle or just be conscious of your nutrition and food volume, this challenge is for you!
Do I have to do CrossFit or work out at Ampersand Fitness? No
Exercise is a required element and accounts for your Exercise Energy Expenditure. (EEE)
However, we will also be encouraging activity outside your scheduled training. Moving your body as often as possible to support stress relief, recovery, sleep quality, functional movement, health. (NEAT)
Are there off-limits foods? No
We want you to focus primarily on nutrient-dense foods (80%+ of your intake) whilst still being able to enjoy a glass of wine or ice cream if you wish. As long as you are tracking your food & drink intake, either using MyFitnessPal, Beyond the Whiteboard, or food logging and meeting your individual targets, that is ok.
The focus here is to be more conscientious of what we are eating and how much.
Do I have to track my food in MyFitnessPal? No
No, you don't have to track. Still, for 30-days, we encourage using a method that will help you focus on your food intake. We want you to learn about your food choices, the nutrient content of the calories you consume and what that looks like in terms of portions so you can sustain positive changes long-term. Ideally, if you can track for 30-days and become aware of food quantity and quality, tracking doesn't have to be long-term. Nor do we want it to be.
Few additional notes:
The 30-day 80:20 Nutrition Reset Challenge 'before' scans take place on Thursday 3rd June until Saturday 5th June.
Please complete your entry form using the link to register your spot:
https://q2u0mtsmbie.typeform.com/to/ebynnN4E
Once we receive your 2-part sign-up (registration form and payment), we will send you an email to confirm your spot and arrange your Inbody scan appointment.
Day 1 of the Challenge is Tuesday 8th June and runs until 8th July.
Access to the private Facebook group will go live on Friday, 4th June.
There will be an online seminar available from Friday 4th June to watch before Day 1 commences. This will run over any final details and information to get you started.
Get registered asap so you can get your InBody scan between 3rd – 5th June!
IF YOU HAVE ANY FURTHER QUERIES, PLEASE CONTACT CAOIMHE@CROSSFITANTRIM.COM
Is this Whole 30/Zone/Gluten, Dairy or Sugar-Free?
No. This 80/20 challenge will focus on balanced eating, making as many healthy choices as possible and logging your food. There are no restricted food groups; however, we will focus on balance and more nutritious options.
Is this challenge just about losing weight?
No. Whether your goal is to lose weight, improve performance, gain muscle or just be conscious of your nutrition and food volume, this challenge is for you!
Do I have to do CrossFit or work out at Ampersand Fitness?
No. Exercise is a required element and accounts for your Exercise Energy Expenditure. (EEE)
However, we will also be encouraging activity outside your scheduled training. Moving your body as often as possible to support stress relief, recovery, sleep quality, functional movement, health. (NEAT)
However, we will also be encouraging activity outside your scheduled training. Moving your body as often as possible to support stress relief, recovery, sleep quality, functional movement, health. (NEAT)
ARE THERE OFF-LIMITS FOODS?
No. We want you to focus primarily on nutrient-dense foods (80%+ of your intake) whilst still being able to enjoy a glass of wine or ice cream if you wish. As long as you are tracking your food & drink intake, either using MyFitnessPal, Beyond the Whiteboard, or food logging and meeting your individual targets, that is ok.
The focus here is to be more conscientious of what we are eating and how much.
The focus here is to be more conscientious of what we are eating and how much.
DO I HAVE TO TRACK MY FOOD IN MYFITNESSPAL?
No, you don't have to track. Still, for 30-days, we encourage using a method that will help you focus on your food intake. We want you to learn about your food choices, the nutrient content of the calories you consume and what that looks like in terms of portions so you can sustain positive changes long-term. Ideally, if you can track for 30-days and become aware of food quantity and quality, tracking doesn't have to be long-term. Nor do we want it to be.