The Fall Health Challenge Begins Oct. 5th
We know how hard it’s been been tough to stay on track this year, but we’re here for you with another great challenge. Beginning Oct. 5th, this challenge will be simple, fun and sustainable, focusing on sleep, exercise and a big ol’ salad.
About the challenge:
Anyone can join. We want people to be successful, and we know that having a friend, gym buddy or family member do it with you can keep you accountable and motivated. So invite your people to join in the fun!
Keep a daily food log. We will all log scores to create a greater system of accountability that will help you develop long-lasting habits after the challenge. Logging what you eat each day will help you develop better habits simply because by writing it down, you’re more accountable to yourself.
The goal is consistency and sustainability. This challenge is all about forming or reforming habits that will make each day better than the last. Do you stop exercising because you skipped a day? No, and the same is true for any habit you’re trying to build — working up to eating healthy or being active again takes time, and you won’t lose ground because you had a bad day.
Be active every day. We challenge you to be active every day, even if it’s just a 30min walk. Getting outside and getting sunlight each day has been shown to greatly improve immune system function and overall mood. Committing to a time you can take for yourself to join us for a workout or do it at home will help develop accountability and get you back in the swing of things.
Let’s get the entire community in on this fun challenge, along with the members of your individual communities that could benefit from jumping in and doing it alongside you!
How to score the Fall Health Challenge
Exercise: Total of 6 Possible Points in a Day
3 Points | CrossFit Sanitas Workout
This can be any of our offerings, including at home workouts.
2 Points | Steady State Cardio of 30min+
This can be easy running, biking, hiking, etc.
1 Point | 30min Walk
Walking every day is very beneficial; it improves blood flow, gets you outside and enhances recovery from exercise. Take that doggo out for a longer walk!
Sleep: Total of 8 Possible Points in a Day
5 Points | 8+ Hours in Bed
Look, many of us struggle to sleep, but one thing is for sure: You aren’t going to get close to 8 hours of sleep if you aren’t even in bed. We’re prioritizing a wind down period, whether you’re asleep or not.
3 Points | At least 7 Hours of Sleep
How you track your sleep isn’t important, as long as you’re getting at least 7 hours. Less than that can severely impact your health, stress, and performance in the gym (and at work!). If you struggle with sleep, check out this video by Dr. Matthew Walker for tips on how to improve it.
Food Log
5 Points | Logging Food
All you need to do is log your food intake in whatever medium you choose: notebook, Google Sheet or Post-Its. You don’t have to follow any specific guidelines. But, by writing down what you eat we guarantee you will make better choices.
Big Ol’ Salad
5 Points | Eating 1 Big Ol’ Salad a Day.
To be considered a big salad, at least 80% of the volume must come from leafy green vegetables. The other 20% comes from healthy lean protein and healthy fats like almonds, olive oil, and avocado.
Water
1 Point | Each Liter of Water You Drink/Day
We suggest that everyone shoot for 3-5 liters per day.
Sunlight or Vitamin D Supplements
1 Point | 15 Minutes of Direct Sun or Supplement Appropriately with Vitamin D (bonus!)
Upon waking in the morning spend 10-15min outside. This can be as simple as enjoying your morning cup of coffee out on your porch or as rigorous as going for a sunrise hike up Sanitas (with this option, you get a little 2-for-1 by getting in the early morning sunlight as well as the points for the hike).
If you can’t get your sun in for the day, supplement with Vitamin D. For more about Vitamin D and how to dose, check out this video clip with Dr. Rhonda Patrick.
Alcohol
-5 Points | Drinking Alcohol
Alcohol consumption overall has been up during quarantine, and we’re right there with you. This is a great opportunity to curb our alcohol consumption to get the most out of this challenge. You’ll still have great effects from sunlight and exercise even if you end the day with a nightcap, but if you do, you’ll just take 5 points off your total for the day. Simple as that.
Looking to get more in depth for this challenge?
If you’re looking to take your challenge a step further, reach out to us if you’re interested in 1:1 nutrition coaching! We can work in specific macros, calorie counts and a meal plan to greater help you during the Fall Health Challenge.