21 Day Kick Start Healthy Living Challenge

Looking for a last minute push to get that body in shape for the summer months or just looking for some accountability in your nutrition? Join our 21 Day Kick Start Healthy Living Challenge! For just 21 days, you will be required to eat clean, get sleep, train dirty, drink water, and feel AMAZING. This is an ACCOUNTABILITY Challenge. The prize at the end is your BEST you!

The Deets

Dates: Check In- June 3rd, Check Out- June 24th

*Check in and Out will include- InBody Scan, Picture (before and after), and measurements

Cost: $20/person

What we will be focusing on:

1) Eat Well- The food requirements for this challenge will be the following:

Protein- Beef, Chicken, turkey, duck, other fowl, Eggs, Bacon (NOTE: nitrate and sugar free ONLY), deli meats (containing ONLY meat, water, seasoning, or salt), Fish (fresh and canned (tuna, salmon, sardines), Pork, Seafood, Shellfish

Vegetables & Legumes- Most vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussel sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sun chokes, turnips), White potatoes, Sweet potatoes, Yams, Winter squash (butternut, acorn, pumpkin), Beans & other legumes (e.g. lentils and chickpeas) Fermented (tempeh, miso), Yuca

Fruit- All fruits. Dried fruit (e.g. dates, raisins, mangoes) Lemon and lime juice

Fats & Oils- Olive oil, Coconut oil, Butter, Avocado oil, Duck fat, Flaxseed oil, Grapeseed oil, Lard (pork fat), Nut oils, Tallow (beef fat), Avocadoes, Coconut, Olives

Grains- Rice (white, brown, wild), Corn tortillas, Oats and oatmeal,Quinoa, Amaranth, Buckwheat

Alcohol & Beverages- Coconut water, Tea, Coffee, Vegetable juice, Kombucha, Water, Beet juice, Carrot juice

Dairy- Keri Gold Butter ONLY, Plain Greek Yogurt, Whey protein- Abby approved only!, Cottage cheese

Sugar & Sweeteners- ORGANIC HONEY ONLY

Snack foods & artificial ingredients Sweet potato “fries,” BAKED or FRIED, *White potato “fries,” BAKED-Baked chips (sweet potato, white potato, vegetable), Hummus, Arrowroot powder, Guar gum, Tapioca starch, Xanthan gum, Natural and artificial flavors and colors


- Deli & processed meats containing ingredients BESIDES meat, water, seasoning, or salt

-Soybeans (edamame, tofu) and Taro

-Dried fruit with added sugar

-Industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils, Hydrogenated oils

-Bread, bagels, muffins,Flour tortillas, Pasta or noodles of any kind (bean, rice, quinoa) Couscous, Cereal, Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour), Potato starch

- Beer, Fruit juice, Soda - diet or regular

- Cow and goat milk, Butter milk, Cheese, Sour cream, Cream

-All other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet

-White potato “fries,” FRIED (french fries) Fried chips of any kind, including vegetable Popcorn, Benzoates, Hydrogenated oil, MSG, Nitrates and nitrites

2) Exercise- Exercise 4-5 times per week at CrossFit HideOut

3) Sleep More- Sleep 8 hours per night

4) Hydrate- Drink H20! 8×8 rule: 8 oz of water, 8 times a day

Seminar Included- Wednesday June 5th @ 7:30pm

There will be a Nutrition Seminar Included in the challenge with the following topics:

-What to eat and how much? This will go over exactly what foods are going to be allowed and how much you should eat throughout the day.

-What Diet is right for you? This will go over all the diets (Macros, Paleo, Keto, Clean eating, etc.) and which one is right for you!

-Meal Prep- The in's and out's- This will go over how to meal prep efficiently and effectively!

Weekly Check in Meetings- Monday June 10th and 17th @ 7:30pm we will have a check in meeting to go over progress, set backs, and strategies to stay successful!

If you are interested in participating, e-mail abby@crossfithideout.com.


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