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XS 12-Week Nutrition & Lifestyle Challenge
Transform your habits, boost your energy, and see real results! Join a 12-week program designed for long-term success with accountability, tracking, and a simple, sustainable food system.
What You Get
- 12 Weeks of Guidance: Weeks 1–6: Daily logging of meals, workouts, hydration, sleep, and mobility. Weeks 7–12: Apply your new habits independently with confidence.
- 3-Person Accountability Team: Your team keeps you motivated, accountable, and consistent. We’ll give you teammates if you don’t have them already.
- Simple Food System: Follow the Green / Yellow / Red food list for flexibility and nutrition made easy.
-
Habit Tracking & Daily Tasks:
Meals - Breakfast
- Snack #1
- Lunch
- Snack #2
- Dinner
- Snack #3
Daily Tasks - Sleep – Hours last night
- Workout – Completed
- Extra Mobility – 10+ minutes?
- Water Intake – 64oz+
- Progress Measurements: InBody scans at Week 0, Week 6, and Week 12 to track body fat loss and muscle gain.
Why This Works
- Build sustainable habits
- Stay accountable with your 3-person team
- Track real results with body composition
- Gain confidence to maintain your lifestyle long-term
Pricing & Sign-Up
🎉 Early Bird: $35 until December 25
đź’° Regular Price: $45 after December 25
Ready to Take the Challenge?
Join others on the path to a healthier, stronger you. Gain the guidance, tools, and accountability you need to finally reach your goals — all in just 12 weeks.
Make sure to select the tab on top to narrow down what you’re looking for.
Challenge
Food
What is the Nutrition Challenge?
The XS Nutrition Challenge combines nutrition, fitness, and accountability in a competitive community driven environment. You’ll log how well you eat, sleep, workout, and take on other tasks to live a healthy lifestyle for 6 weeks.
When can I do my body fat tests?
Click on the “Schedule” button to see when each one of the three body fat tests start and end. You can do your body fat test anytime XS is open between those dates. Email Alex@xscrossfit.com if you have questions.
Where do I do my body fat test at?
XS CrossFit
6522 Ponderosa Dr
Parker, CO 80138
6522 Ponderosa Dr
Parker, CO 80138
What to do to get accurate results on body fat test?
Here are rules you must follow for the challenge.
1. Do not eat for 4 hours before testing.
2. Do not exercise for 12 hours before testing.
3. Do not drink caffeine 4 hours before testing.
4. Do not shower or sauna immediately 2 hours before testing.
5. Wipe your hands and feet with a Clorox wipe before testing.
These are extra guidelines to follow to help with your testing.
1. Avoid putting lotion on hands and feet before testing.
2. Ensure access to both feet with removable footwear and socks.
be well hydrated.
3. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
4. Try to do all your InBody tests at the same time of day 4. For women, avoid testing if you are pregnant or menstruating.
1. Do not eat for 4 hours before testing.
2. Do not exercise for 12 hours before testing.
3. Do not drink caffeine 4 hours before testing.
4. Do not shower or sauna immediately 2 hours before testing.
5. Wipe your hands and feet with a Clorox wipe before testing.
These are extra guidelines to follow to help with your testing.
1. Avoid putting lotion on hands and feet before testing.
2. Ensure access to both feet with removable footwear and socks.
be well hydrated.
3. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
4. Try to do all your InBody tests at the same time of day 4. For women, avoid testing if you are pregnant or menstruating.
How do I enter my daily form?
Click on what day you’re on “Monday Day #1” When the form comes up fill everything out. When you’re done filling it all out click on the “Completed” box at the bottom and then click the “Submit” button at the bottom. There’s no going back after you submit a form so make sure everything is correct. Wait until the end of the week to submit your “Weekly bonus” form.
Do I have to workout everyday to get max points?
No.
First we encourage you to take two rest days a week with no penalty. When you enter a daily form a Rest Day = 5 points and Workout = 5 points. After you log 2 rest days in a week from Monday to Sunday the next time you click “Rest Day” it will only be 1 point.
Do I have to go to CrossFit to log that I did a workout?
No. This is part of the honor system. Any workout counts as you did a workout for that day. You have to make the call if it was truly a workout.
What if something is not on the food list?
Email alex@xscrossfit.com and he will get back to you with an answer.
Is it still Rx or Rx+ with these meal plans if I don’t add the onions? I don’t like onions.
Yes it is still Rx or Rx+ if you do not eat something on the meal plan. The meals are just guidelines. Feel free to change them up to fit you.
Can the artichoke hearts be canned? Can the sun dried tomatoes be jarred?
Those are both perfectly fine and in the Rx+ category.
Are tomatoes okay for Rx+? and is tomato juice considered a fruit juice?
Yes they are Rx+ and for the challenge it’s considered a vegetable and tomato juice is ok. But since it has higher sugar content than other vegetables use it in moderation, especially with juice.
Nutrition Categories
– These foods are good to go.
– With these items, more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels.
– These items are not permitted in any amount for that level.
– With these items, more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels.
– These items are not permitted in any amount for that level.
Advanced Food Search
Meat
| Meat | Scaled | Rx | Rx+ |
|---|---|---|---|
| Beef | |||
| Ground Beef | |||
| Fish | |||
| Shellfish | |||
| Pork | |||
| Poultry | |||
| Bacon – No Sugar |
Dairy
| Dairy | Scaled | Rx | Rx+ |
|---|---|---|---|
| Almond Milk | |||
| Coconut Milk | |||
| Ghee | |||
| Soy Milk | |||
| Butter | |||
| Milk | |||
| Unsweetened Yogurt | |||
| Greek Yogurt | |||
| Cheese |
Fruits & Vegetables
| Fruits & Vegetables | Scaled | Rx | Rx+ |
|---|---|---|---|
| All Vegetables | |||
| Fresh Fruit |
Legumes
| Legumes | Scaled | Rx | Rx+ |
|---|---|---|---|
| Green Beans/Snap Peas | |||
| Soy/Soy Beans | |||
| Beans |
Nuts, Fats & Seeds
| Nuts, Fats & Seeds | Scaled | Rx | Rx+ |
|---|---|---|---|
| Coconut | |||
| Nuts & Nut Butters | |||
| Olive Oil | |||
| Avocado | |||
| Peanuts | |||
| Cocoa Butter | |||
| Corn/Vegetable/Canola Oils | |||
| Chia, Flax, Pumpkin, Sesame Seeds | |||
| Sunflower Seeds |
Grains & Starches
| Grains & Starches | Scaled | Rx | Rx+ |
|---|---|---|---|
| Almond Flour | |||
| Coconut Flour | |||
| Root Vegetables | |||
| Sweet Potatoes | |||
| Brown Rice | |||
| Quinoa | |||
| Granola | |||
| White Potatoes | |||
| Oats/Oatmeal | |||
| Corn & Popcorn | |||
| Wheat | |||
| Pastas | |||
| Sprouted Grains |
Beverages
| Beverages | Scaled | Rx | Rx+ |
|---|---|---|---|
| Coffee | |||
| Kombucha | |||
| Unsweetened Coconut Water | |||
| Lemon/Lime Juice | |||
| Fruit Juice | |||
| La Croix | |||
| Soda |
Alcohol
| Alcohol | Scaled | Rx | Rx+ |
|---|---|---|---|
| Red/White Wine | |||
| Beer | |||
| Spirits/Hard Stuff |
Sweeteners
| Sweeteners | Scaled | Rx | Rx+ |
|---|---|---|---|
| Honey | |||
| Raw Dark Chocolate | |||
| Agave Nectar/Syrup | |||
| Pure Maple Syrup | |||
| Erythritol | |||
| Stevia | |||
| Coconut Crystals | |||
| Cocoa Powder/Nibs | |||
| Sugar | |||
| Cane or Brown Sugar | |||
| Corn Syrup | |||
| High Fructose Corn Syrup | |||
| Sucrose/Sucralose | |||
| Artificial Sweeteners | |||
| Brown Rice Syrup | |||
| Zero-Calorie Sweeteners |
Supplements
| Supplements | Scaled | Rx | Rx+ |
|---|---|---|---|
| Fish Oil | |||
| BCAA’s | |||
| MCT Oil | |||
| Multivitamin | |||
| Energy Drinks | |||
| Whey Protein | 30min before/after WOD | ||
| Caffeine as ingredient |
Other / Ingredients
| Other / Ingredients | Scaled | Rx | Rx+ |
|---|---|---|---|
| Spices | |||
| Natural Caffeine | |||
| Vinegar | |||
| Active Yeast | |||
| Arrowroot Powder | |||
| Ascorbic Acid | |||
| Baking Powder | |||
| Baking Soda | |||
| Calcium Chloride | |||
| Carrageenan | |||
| Chicken Broth | |||
| Citric Acid | |||
| Food Coloring | |||
| Guar Gum | |||
| Maltodextrin | |||
| Natural Flavors | |||
| Nitrates & Nitrites | |||
| Nutritional Yeast | |||
| Perfect Bars | |||
| Potassium Sorbate | |||
| Salt | |||
| Sodium Lactate | |||
| Soy Lecithin | |||
| Sunflower Lecithin | |||
| Tapioca Starch | |||
| Xanthan Gum |
Challenge Schedule
| Body Fat Tests start | XS CrossFit | Mon, January 5th |
| Challenge Seminar 1 hour | XS CrossFit | Sat, Jan 10th @ 1pm |
| Week #1 | Mon 1/12 to Sun 1/18 | |
| Body Fat Tests End | XS CrossFit | Sun, Jan 18th |
| Week #2 | Mon 1/19 to Sun 1/25 | |
| Week #3 | Mon 1/26 to Sun 2/1 | |
| Week #4 | Mon 2/2 to Sun 2/8 | |
| Week #5 | Mon 2/9 to Sun 2/15 | |
| Week #6 | Mon 2/16 to Sun 2/22 | |
| 6 Week Body Fat Test Start | XS CrossFit | Mon, Feb 16th |
| Week #7 | Mon 2/23 to Sun 3/1 | |
| 6 Week Body Fat Tests End | XS CrossFit | Sun, Mar 1st |
| Week #6 Bonus Points Deadline | XS Website | Sun, Mar 1st |
| Week #8 | Mon 3/2 to Sun 3/8 | |
| Week #9 | Mon 3/9 to Sun 3/15 | |
| Week #10 | Mon 3/16 to Sun 3/22 | |
| Ending Body Fat Tests Start | XS CrossFit | Mon, Mar 23rd |
| Week #11 | Mon 3/23 to Sun 3/29 | |
| Week #12 | Mon 3/30 to Fri 4/5 | |
| Ending Body Fat Tests End | XS CrossFit | Sun, Apr 5th |
| Ending Bonus Points Deadline | XS Website | Sun, Apr 5th |
| Awards BBQ | XS CrossFit | Sat, Apr 11th |
You have points
Individual Leaderboard
Team Leaderboard
Leaderboard is NOT in rank order
Put in rank order by clicking on the column header “Team Points”. First click will show least to most and second click will show most points to least points.To change/add a team name the first person listed needs to change the team name by clicking “Challenge Profile” tab then click “Edit” under the Your Team section.
Champs from 2025 | Brian Warley - 2802 Jesse Milne - 2044 | |
Brit Olds - 2023 Jacob Gernert - 2794 | ||
Shanon Sprague - 3052 Kirk S. - 2357 | ||
Ali Johns - 2234 Kerstin Allison - 1782 | ||
ScottyMace - 2736 Jasmine M - 1978 | ||
Julia Yoder - 2633 Jordan Sullivan - 2676 | ||
Jeremy W - 2308 Brooks Daniel - 2045 | ||
Adam Saupe - 2924 ThatCoffeeLady - 1589 | ||
Cassandra Havens - 2193 Alex Etzen - 2273 | ||
Jenny T - 2194 Annette Brook - 2712 | ||
Joe Lyons - 2500 Becca - 2146 | ||
Sarah Nolan - 2637 Marlena - 2499 | ||
Warren Hiner - 2652 Frank - 2449 | ||
Brooke - 2360 Monika Zajac - 2095 | ||
Robyn Buckland - 2408 Daniel Yoder - 2544 | ||
drewhealt - 1377 debbie - 1037 | ||
Hannah Wright - 2714 JoshWright92 - 2925 | ||
morellski - 2343 Katarina Etzen - 1333 | ||
Eloy Ramos - 2573 Madison Woeltje - 2258 | ||
Chris Cebula - 1303 varshabalusa22 - 1344 | ||
Kristina Pacheco - 1698 Janell - 1605 | ||
Shmoo - 2125 Alex Dunn - 2058 |
Challenge Profile
Profile Setup
Profile Setup –
Points:
Week #1 (1/12 - 1/18)
Week 1: What To Expect (Click Here)
Fill out the Starting Body Fat % by completing your “Week #1 Bonus” form (above). You will not be able to edit your body fat so please double check it before submitting the form.
Body Fat
Your Body Fat (%):
Skeletal Muscle Mass (lb):
Only use the Edit button in the bottom right to edit something you’ve already submitted.
Segmental Lean Weights
Right Arm (lb):
Left Arm (lb):
Trunk (lb):
Right Leg (lb):
Left Leg (lb):
Segmental Lean Total (lb):
Get ready!
Use that built up excitement to jump all in on the Challenge. Use the Sunday before the challenge starts to meal prep for the week or at least setup a plan to stay on track.
Points
Make sure to review the food list and log everything into the Challenge site. The bonus points this week are for getting your Body Fat Test done and logging the results under the bonus section.
– InBody (Body Fat) Test = 100 points
– If you did the challenge last year you’ll get + or – points depending on your ending bodyfat and muscle mass from last year to your starting numbers this year (for each 1% bodyfat added it is -25 points) (for each 1 pound of muscle mass lost it is -10 points)
Feeling
As you start to get to the end of the week you might start to struggle with fatigue, cravings, and possible moodiness. Don’t worry. It’s all part of the process of changing to a healthy lifestyle. It wont last long. Talk to your teammates for a little extra motivation. You’re all in it together!
Use that built up excitement to jump all in on the Challenge. Use the Sunday before the challenge starts to meal prep for the week or at least setup a plan to stay on track.
Points
Make sure to review the food list and log everything into the Challenge site. The bonus points this week are for getting your Body Fat Test done and logging the results under the bonus section.
– InBody (Body Fat) Test = 100 points
– If you did the challenge last year you’ll get + or – points depending on your ending bodyfat and muscle mass from last year to your starting numbers this year (for each 1% bodyfat added it is -25 points) (for each 1 pound of muscle mass lost it is -10 points)
Feeling
As you start to get to the end of the week you might start to struggle with fatigue, cravings, and possible moodiness. Don’t worry. It’s all part of the process of changing to a healthy lifestyle. It wont last long. Talk to your teammates for a little extra motivation. You’re all in it together!
Monday, Day #1
Tuesday, Day #2
Wednesday, Day #3
Thursday, Day #4
Friday, Day #5
Saturday, Day #6
Sunday, Day #7
Week #1
Skeletal Muscle Mass (lb):
Locked
Email Alex@XSCrossFit.com to change
Email Alex@XSCrossFit.com to change
Left Arm (lb):
Trunk (lb):
Right Leg (lb):
Left Leg (lb):
Segmental Lean Total (lb):
Week #2 (1/19 - 1/25)
Week 2: What To Expect
To fill out part of your goals early click the “Edit” button in the bottom right of each goal. At the end of the week DON’T FORGET to click the “Week #2 Bonus” (text above) and fill out that form to get your bonus points. All the information you put in this goal section below will auto fill in the Week #2 Bonus form.
Goal #1
Will you setup a goal?
Your first goal:
– Broken down:
– Measurable:
– Motivation:
Goal #2
Will you setup a second goal?
Your second goal:
– Broken down:
– Measurable:
– Motivation:
Goal #3
Will you setup a third goal?
Your third goal:
– Broken down:
– Measurable:
– Motivation:
Week #2
Make sure you always have good (Rx or Rx+) snacks around. When you get hungry it’s very easy to say “forget this” and eat something that will punish your team.
Points
Keep logging everything daily into the Challenge site. Try not to get behind. The bonus points this week are for coming up with 3 goals for yourself, breaking them down, and logging them under the bonus section. These goals don’t need to be about this challenge. These answers will be sent to Alex and if they’re not well thought out your points will be removed. You’ll need this information for each of the 3 goals.
– Coming up with a goal. = 3 points
– Identifying what your goal is. = 3 points
– Breaking down how you’ll meet your goal. = 3 points
– How & When will you measure your goal. = 3 points
– What you will use as motivation to stay on track. = 3 points
Feeling
“Why did I sign up for this?” This question might have come up by now. This is very normal. Your body is adjusting to not getting its regular sugar, processed foods, and carbohydrates. It’s very normal to feel demotivated, emotional, or temperamental. Just remember what your body is telling you is a lie. Your body is not suffering, it’s healing! This will pass. Stay focused on your goals. Get enough calories from good foods. Stay hydrated and make it into the gym.
Make sure you always have good (Rx or Rx+) snacks around. When you get hungry it’s very easy to say “forget this” and eat something that will punish your team.
Points
Keep logging everything daily into the Challenge site. Try not to get behind. The bonus points this week are for coming up with 3 goals for yourself, breaking them down, and logging them under the bonus section. These goals don’t need to be about this challenge. These answers will be sent to Alex and if they’re not well thought out your points will be removed. You’ll need this information for each of the 3 goals.
– Coming up with a goal. = 3 points
– Identifying what your goal is. = 3 points
– Breaking down how you’ll meet your goal. = 3 points
– How & When will you measure your goal. = 3 points
– What you will use as motivation to stay on track. = 3 points
Feeling
“Why did I sign up for this?” This question might have come up by now. This is very normal. Your body is adjusting to not getting its regular sugar, processed foods, and carbohydrates. It’s very normal to feel demotivated, emotional, or temperamental. Just remember what your body is telling you is a lie. Your body is not suffering, it’s healing! This will pass. Stay focused on your goals. Get enough calories from good foods. Stay hydrated and make it into the gym.
Monday, Day #8
Tuesday, Day #9
Wednesday, Day #10
Thursday, Day #11
Friday, Day #12
Saturday, Day #13
Sunday, Day #14
Week #2 Bonus
Your first goal:
– Broken down:
– Measurable:
– Motivation:
Your second goal:
– Broken down:
– Measurable:
– Motivation:
Your third goal:
– Broken down:
– Measurable:
– Motivation:
Week #3 (1/26 - 2/1)
Week 3: What To Expect
To fill out your Extra Cardio early click the “Edit” button in the bottom right. At the end of the week DON’T FORGET to click the “Week #3 Bonus” (text above) and fill out that form to get your bonus points. All the information you put in this Extra Cardio section below will auto fill in the Week #3 Bonus form.
Extra Cardio
Number of extra AAB Calories this week:
AAB Description:
Number of extra Rowing Calories this week:
Rowing Description:
Distance of extra Running this week:
Running Description:
Week #3
You’re on your way to creating new healthy habits! Now that you’re getting more comfortable knowing what to eat, gear up for a great week! Don’t let yourself get worried about the number on the scale. Just because the weight might not be dropping yet doesn’t mean the body fat isn’t. Try not to weigh yourself at all this week. Trust the process. You’ll be happy you did.
Points
The bonus points this week are for completing 3 cardio challenges, and logging them under the bonus section. To get the most out of these challenges try to keep a pace that feels like work and do them right after the workout to keep your heart rate up and sweat going. You don’t have to complete the full challenge in one go. Feel free to break them up however you feel. Anything done as part of a workout doesn’t count towards this EXTRA cardio.
Extra AAB (Air Assault Bike) Cardio
– 50 calories = 4 points
– 100 calories = 8 points
– 150 calories = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Extra Rowing Cardio
– 50 calories = 4 points
– 100 calories = 8 points
– 150 calories = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Extra Running Cardio
– 800 meters = 4 points
– 1600 meters = 8 points
– 2400 meters = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Feeling
Now you’re breaking past that detox stage of not getting the sugar, processed foods, and carbohydrates you’re used to. Your energy level will comeback and probably pass where it was before the challenge started. Should be a little easier to say “NO” to sugar cravings and “YES” to veggies. The veggies probably start tasting really good this week.
You’re on your way to creating new healthy habits! Now that you’re getting more comfortable knowing what to eat, gear up for a great week! Don’t let yourself get worried about the number on the scale. Just because the weight might not be dropping yet doesn’t mean the body fat isn’t. Try not to weigh yourself at all this week. Trust the process. You’ll be happy you did.
Points
The bonus points this week are for completing 3 cardio challenges, and logging them under the bonus section. To get the most out of these challenges try to keep a pace that feels like work and do them right after the workout to keep your heart rate up and sweat going. You don’t have to complete the full challenge in one go. Feel free to break them up however you feel. Anything done as part of a workout doesn’t count towards this EXTRA cardio.
Extra AAB (Air Assault Bike) Cardio
– 50 calories = 4 points
– 100 calories = 8 points
– 150 calories = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Extra Rowing Cardio
– 50 calories = 4 points
– 100 calories = 8 points
– 150 calories = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Extra Running Cardio
– 800 meters = 4 points
– 1600 meters = 8 points
– 2400 meters = 12 points
– Logging how you completed the task. (ex: After class Monday, Wednesday, & Friday) = 3 points
Feeling
Now you’re breaking past that detox stage of not getting the sugar, processed foods, and carbohydrates you’re used to. Your energy level will comeback and probably pass where it was before the challenge started. Should be a little easier to say “NO” to sugar cravings and “YES” to veggies. The veggies probably start tasting really good this week.
Monday, Day #15
Tuesday, Day #16
Wednesday, Day #17
Thursday, Day #18
Friday, Day #19
Saturday, Day #20
Sunday, Day #21
Week #3 Bonus
AAB Description:
Number of extra Rowing Calories this week:
Rowing Description:
Distance of extra Running this week:
Running Description:
Week #4 (2/2 - 2/8)
Week 4: What To Expect
To fill out your recipes early click the “Edit” button in the bottom right of each Recipe. At the end of the week DON’T FORGET to click the “Week #4 Bonus” (text above) and fill out that form to get your bonus points.
Recipe #1
New Recipe this week?
– Recipe Name or Description:
– Recipe Rating:
– Posted recipe to Facebook:
Recipe #2
Second New Recipe this week?
– Second recipe Name or Description:
– Recipe Rating:
– Posted second recipe to Facebook:
Recipe #3
Third New Recipe this week?
– Third recipe Name or Description:
– Recipe Rating:
– Posted third recipe to Facebook:
Week #4
You’re almost there and should be seeing how this can become a new lifestyle! Take some extra time this week to try some new recipes. Take a chance and be adventurous with recipes. Try your best not to get caught relying on the same foods day-after-day. This leads well into the bonus points this week.
Points
The bonus points this week are for trying 3 new recipes, posting them to Facebook on the XS Members page or on your own page, and logging them under the bonus section. You’ll need to keep track of these things to log each of the 3 recipes in the bonus section.
– Trying a new recipe. = 4 points
– Recipe Name or Description. = 4 points
– How did you like the recipe? = 4 points
– Posting the recipe to Facebook. = 3 points
Feeling
You’re eating well and finding a new level of energy you might not have thought you had. By now you should be feeling like you’re getting a deeper better sleep at night. This will also transition into better workouts. Do your best to recognize how you feel in the gym and throughout the day. Enjoy the results you’re seeing because this is where the big changes are taking place. Keep it up!
You’re almost there and should be seeing how this can become a new lifestyle! Take some extra time this week to try some new recipes. Take a chance and be adventurous with recipes. Try your best not to get caught relying on the same foods day-after-day. This leads well into the bonus points this week.
Points
The bonus points this week are for trying 3 new recipes, posting them to Facebook on the XS Members page or on your own page, and logging them under the bonus section. You’ll need to keep track of these things to log each of the 3 recipes in the bonus section.
– Trying a new recipe. = 4 points
– Recipe Name or Description. = 4 points
– How did you like the recipe? = 4 points
– Posting the recipe to Facebook. = 3 points
Feeling
You’re eating well and finding a new level of energy you might not have thought you had. By now you should be feeling like you’re getting a deeper better sleep at night. This will also transition into better workouts. Do your best to recognize how you feel in the gym and throughout the day. Enjoy the results you’re seeing because this is where the big changes are taking place. Keep it up!
Monday, Day #22
Tuesday, Day #23
Wednesday, Day #24
Thursday, Day #25
Friday, Day #26
Saturday, Day #27
Sunday, Day #28
Week #4 Bonus
– Recipe Name or Description:
– Recipe Rating:
– Posted recipe to Facebook:
– Second recipe Name or Description:
– Recipe Rating:
– Posted second recipe to Facebook:
– Third recipe Name or Description:
– Recipe Rating:
– Posted third recipe to Facebook:
Week #5 (2/9 - 2/15)
Week 5: What To Expect
To fill out your Reflection Questions early click the “Edit” button in the bottom right. At the end of the week DON’T FORGET to click the “Week #5 Bonus” (text above) and fill out that form to get your bonus points. All the information you put in this Reflection section below will auto fill in the Week #5 Bonus form.
Reflection On Your Challenge
Question #1
What is one thing you’ll continue doing after the challenge ends that you didn’t do before?
Question #2
What are the biggest obstacles to improving your overall health and how will you overcome them in the future?
Question #3
What surprised you most during this challenge?
Question #4
What would you do differently next time?
Question #5
Explain why you are or are not proud of how you’re doing in the challenge.
Week #5
You’re so close to completing this 6 week nutrition/lifestyle challenge. Don’t let anything stand in your way of a strong finish! This refers to your workouts also. The most results from your workout come from the last few reps. Don’t let yourself coast to the finish line. Do a little reflecting on what you’ve learned and how you’ve grown, and enjoy the results! This leads well into the bonus points this week.
Points
The bonus points this week are for completing 5 Reflection question.
– What is one thing you’ll continue doing after the challenge ends that you didn’t do before? = 8 points
– What are the biggest obstacles to improving your overall health and how will you overcome them in the future? = 8 points
– What surprised you most during this challenge? = 8 points
– What would you do differently next time? = 8 points
– Explain why you are or are not proud of how you’re doing in the challenge. = 8 points
Feeling
You might be thinking about what you’re going to eat when this is all over. That’s perfectly fine to reward yourself with a nice cheat meal when this is over. Do some thinking about how you’ll reward yourself by keeping your new lifestyle going after the challenge. Is it going to be a cheat meal on Friday nights or one cheat meal a month? Enjoy the results you’re seeing because by now you can notice the difference in the mirror. Keep it up!
You’re so close to completing this 6 week nutrition/lifestyle challenge. Don’t let anything stand in your way of a strong finish! This refers to your workouts also. The most results from your workout come from the last few reps. Don’t let yourself coast to the finish line. Do a little reflecting on what you’ve learned and how you’ve grown, and enjoy the results! This leads well into the bonus points this week.
Points
The bonus points this week are for completing 5 Reflection question.
– What is one thing you’ll continue doing after the challenge ends that you didn’t do before? = 8 points
– What are the biggest obstacles to improving your overall health and how will you overcome them in the future? = 8 points
– What surprised you most during this challenge? = 8 points
– What would you do differently next time? = 8 points
– Explain why you are or are not proud of how you’re doing in the challenge. = 8 points
Feeling
You might be thinking about what you’re going to eat when this is all over. That’s perfectly fine to reward yourself with a nice cheat meal when this is over. Do some thinking about how you’ll reward yourself by keeping your new lifestyle going after the challenge. Is it going to be a cheat meal on Friday nights or one cheat meal a month? Enjoy the results you’re seeing because by now you can notice the difference in the mirror. Keep it up!
Monday, Day #29
Tuesday, Day #30
Wednesday, Day #31
Thursday, Day #32
Friday, Day #33
Saturday, Day #34
Sunday, Day #35
Week #5 Bonus
Question #1
What is one thing you’ll continue doing after the challenge ends that you didn’t do before?
Question #2
What are the biggest obstacles to improving your overall health and how will you overcome them in the future?
Question #3
What surprised you most during this challenge?
Question #4
What would you do differently next time?
Question #5
Explain why you are or are not proud of how you’re doing in the challenge.
Week #6 (2/16 - 2/22)
Week 6: What To Expect
You can NOT fill out the 6 Week Body Fat % early. That can only be done when you complete your “Week #6 Bonus” form.
Body Fat
Your Starting Body Fat % was:
Your 6th Week Body Fat % is:
Difference in Body Fat is:
Points from Body Fat: 0
Skeletal Muscle Mass
Your Starting Skeletal Muscle Mass (lb) was:
Your 6th Week Skeletal Muscle Mass (lb) is:
Difference in Skeletal Muscle Mass (lb) is: 0
Points from Skeletal Muscle Mass: 0
Only use the Edit button in the bottom right to edit something you’ve already submitted.
Segmental Lean Weights
Right Arm:
– Starting:
– 6th Week:
– Difference: 0
Left Arm:
– Starting:
– 6th Week:
– Difference: 0
Trunk:
– Starting:
– 6th Week:
– Difference: 0
Right Leg:
– Starting:
– 6th Week:
– Difference: 0
Left Leg:
– Starting:
– 6th Week:
– Difference: 0
Total:
– Starting:
– 6th Week:
– Difference: 0
Week #6
Congratulations! You’ve accomplished what you committed yourself to do. YOU’VE COMPLETED THE CHALLENGE! Now you start living out habits you’ve created these past 6 weeks.
Points
The bonus points this week are for your InBody (body fat) test, difference from starting to 6 week body fat, and difference from starting to 6 week Skeletal Muscle Mass. Get this done by 3/2.
– Doing an InBody (body fat) test at Nutrishop = 40 points
– The difference from starting body fat to 6 week body fat multiplied by 75 = ??? points.
– The difference from starting Skeletal Muscle Mass to 6 week Skeletal Muscle Mass multiplied by 25 = ??? points.
Feeling
If you’ve followed the program and fully engaged mentally, physically and emotionally you’ll never be the same.
Congratulations! You’ve accomplished what you committed yourself to do. YOU’VE COMPLETED THE CHALLENGE! Now you start living out habits you’ve created these past 6 weeks.
Points
The bonus points this week are for your InBody (body fat) test, difference from starting to 6 week body fat, and difference from starting to 6 week Skeletal Muscle Mass. Get this done by 3/2.
– Doing an InBody (body fat) test at Nutrishop = 40 points
– The difference from starting body fat to 6 week body fat multiplied by 75 = ??? points.
– The difference from starting Skeletal Muscle Mass to 6 week Skeletal Muscle Mass multiplied by 25 = ??? points.
Feeling
If you’ve followed the program and fully engaged mentally, physically and emotionally you’ll never be the same.
Monday, Day #36
Tuesday, Day #37
Wednesday, Day #38
Thursday, Day #39
Friday, Day #40
Saturday, Day #41
Sunday, Day #42
Week #6 Bonus
Your 6th Week Body Fat % is:
Difference in Body Fat is:
Points from Body Fat: 0
Locked
Email Alex@XSCrossFit.com to change
Email Alex@XSCrossFit.com to change
Your 6th Week Skeletal Muscle Mass (lb) is:
Difference in Skeletal Muscle Mass (lb) is: 0
Points from Skeletal Muscle Mass: 0
Locked
Email Alex@XSCrossFit.com to change
Email Alex@XSCrossFit.com to change
– Starting:
– 6th Week:
– Difference: 0
Left Arm:
– Starting:
– 6th Week:
– Difference: 0
Trunk:
– Starting:
– 6th Week:
– Difference: 0
Right Leg:
– Starting:
– 6th Week:
– Difference: 0
Left Leg:
– Starting:
– 6th Week:
– Difference: 0
Total:
– Starting:
– 6th Week:
– Difference: 0
Week #12 (3/30 - 4/5)
Week 12: What To Expect
You can NOT fill out the Ending Body Fat % early. That can only be done when you complete your “Week #12 Bonus” form.
Body Fat
Your Starting Body Fat %:
Your 6th Week Body Fat % :
Your Ending Body Fat %:
Difference in Starting to 6 Weeks Body Fat:
Difference in Starting to Ending Body Fat:
Points from Ending Body Fat: 0
Skeletal Muscle Mass
Your Starting Skeletal Muscle Mass (lb):
Your 6th Week Skeletal Muscle Mass:
Your Ending Skeletal Muscle Mass:
Difference in Starting to 6 Weeks Skeletal Muscle Mass (lb): 0
Difference in Starting to Ending Skeletal Muscle Mass (lb): 0
Points from Ending Skeletal Muscle Mass: 0
Only use the Edit button in the bottom right to edit something you’ve already submitted.
Segmental Lean Weights
Right Arm:
– Starting:
– 6th Week:
– Ending:
Left Arm:
– Starting:
– 6th Week:
– Ending:
Trunk:
– Starting:
– 6th Week:
– Ending:
Right Leg:
– Starting:
– 6th Week:
– Ending:
Left Leg:
– Starting:
– 6th Week:
– Ending:
Total:
– Starting:
– 6th Week:
– Ending:
– Difference From Starting To 6 Weeks: 0
– Difference From Starting To Ending: 0
Week #12
Congratulations! You’ve accomplished what you committed yourself to do. YOU’VE COMPLETED THE CHALLENGE! Now you start living out habits you’ve created these past 12 weeks.
Points
The bonus points this week are for your body fat test, difference from starting to ending body fat, and difference from starting to ending Skeletal Muscle Mass. Get this done by 4/5.
– Doing a body fat test = 40 points
– The difference from starting body fat to ending body fat multiplied by 100 = ??? points.
– The difference from starting Skeletal Muscle Mass to ending Skeletal Muscle Mass multiplied by 40 = ??? points.
Feeling
If you’ve followed the program and fully engaged mentally, physically and emotionally you’ll never be the same.
Congratulations! You’ve accomplished what you committed yourself to do. YOU’VE COMPLETED THE CHALLENGE! Now you start living out habits you’ve created these past 12 weeks.
Points
The bonus points this week are for your body fat test, difference from starting to ending body fat, and difference from starting to ending Skeletal Muscle Mass. Get this done by 4/5.
– Doing a body fat test = 40 points
– The difference from starting body fat to ending body fat multiplied by 100 = ??? points.
– The difference from starting Skeletal Muscle Mass to ending Skeletal Muscle Mass multiplied by 40 = ??? points.
Feeling
If you’ve followed the program and fully engaged mentally, physically and emotionally you’ll never be the same.
Week #12 Bonus
Your 6th Week Body Fat % :
Your Ending Body Fat %:
Difference in Starting to 6 Weeks Body Fat:
Difference in Starting to Ending Body Fat:
Points from Ending Body Fat: 0
Locked
Email Alex@XSCrossFit.com to change
Email Alex@XSCrossFit.com to change
Your 6th Week Skeletal Muscle Mass:
Your Ending Skeletal Muscle Mass:
Difference in Starting to 6 Weeks Skeletal Muscle Mass (lb): 0
Difference in Starting to Ending Skeletal Muscle Mass (lb): 0
Points from Ending Skeletal Muscle Mass: 0
Locked
Email Alex@XSCrossFit.com to change
Email Alex@XSCrossFit.com to change
– Starting:
– 6th Week:
– Ending:
Left Arm:
– Starting:
– 6th Week:
– Ending:
Trunk:
– Starting:
– 6th Week:
– Ending:
Right Leg:
– Starting:
– 6th Week:
– Ending:
Left Leg:
– Starting:
– 6th Week:
– Ending:
Total:
– Starting:
– 6th Week:
– Ending:
– Difference From Starting To 6 Weeks: 0
– Difference From Starting To Ending: 0