Guest blog with Arielle Zieja! …and FREE stuff!

LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



It’s just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com