2021 Winter Nutrition Challenge


2021 Winter Nutrition Challenge

Winter 2021 CrossFit Conshohocken Nutrition Challenge

This seasons nutrition challenge is set to kickoff, and we are excited to get you involved!  Using a completely different approach than in previous years, we aim to deliver results and create sustainable habits for you over the next 30 days.  As a thank you for staying with us throughout the restrictions and uncertain times that we faced in 2020, this challenge is offered to you, FREE of charge. 


This is a limited participation challenge and open to just 40 members.  The reason for this is that we want to over deliver on one on one touch points and really help folks that WANT our help.  While this is a FREE challenge, it does require you to buy in to participate. 

All participants must complete the CFC Winter Nutrition Challenge Intake Form.  In addition, you must schedule and complete an Inbody Scan at the gym.  Upon completion of the overall challenge including each weekly challenge, you will be eligible for a re-scan to gauge your overall results.

Challenge Details

30- Day No Added Sugar Challenge

We all have different goals.  For some of us its weight-loss, for others, its be stronger, or faster, or simply to sleep or feel better.  One way that we can all chase down those goals is to limit or eliminate sugar from our diets.  Try it with us for 30 days, and see how you look, feel and perform!

Did you know that Americans currently consume between 12 to 20 teaspoons of added sugar per day? According to the American Heart Association, the recommended amount of added sugar is between 6 to 9 teaspoons. Research has demonstrated that sugar is physiologically and psychologically addictive, and cutting down on sugar is the single best thing you can do for your body and your brain.  Over the next 30 days, you will be challenged to eliminate all added sugars from your diet. This includes processed sugars including white, brown and coconut sugar. This also includes natural sweeteners such as agave, maple syrup, honey and sugar substitutes. Naturally occurring sugars in fruits, vegetables, and other whole foods are acceptable and recommended.


Foods that have added sugar of any kind are not allowed. You might be surprised to learn that sugar has many names and is often disguised in the ingredient list. You may have noticed many foods now advertise as having No High Fructose Corn Syrup. What manufactures don’t promote is that in place of the corn syrup is likely another form of sugar.

Additional sweeteners to avoid include: honey, molasses, stevia, agave nectar, coconut palm sugar, xylitol, maple syrup, etc. This is important in order to start to enjoy the real taste of foods.

Avoid artificial sweeteners (Truvia, Splenda, Nutrasweet, etc.)

Basically, if it has added sugar or sweeteners, of any kind, do not eat it.  Again, when we say no sugar, we mean no added sugar. There will be naturally occurring sugars in milk, plain yogurt, fresh vegetables and fruit, that’s okay. The idea is to give up ADDED sugars that are in most all processed foods. So when you read a nutrition label, look at the actual list of ingredients, NOT the percentage of sugar per serving (unless you must do so for medical reasons).

While limiting sugar will be the main theme of this challenge, there will be other weekly goals aimed at creating better habits for you over the long term.  Topics include:  what to eat for breakfast, pre and post workout nutrition and preparation and accountability.

What do I do?

From January 4th to January 13th we will be accepting intake forms and doing initial Inbody scans.  The challenge officially starts on January 13th and will conclude on February 12th.   After you complete the intake form, you will hear from your Coach about coming in for your Inbody scan.  All you need to do to sign-up is complete and submit the intake form.  Forms will be attached to the January Newsletter email, as well as posted to the Facebook group and available in the lobby.

Note* Please submit a form only if you plan on taking the challenge seriously.  Don’t take a spot from someone else just because you want an Inbody scan.  If that’s the case, just get a scan for $25 anytime you want it.