Sign-up --> COMPLETE HABITS SIGN-UP HERE
This 40 DAY CHALLENGE/COURSE is meant to jumpstart body composition goals and build lasting nutrition and lifestyle habits through knowledge, accountability, interaction, and implementation.
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We will focus on nailing the habits that are PROVEN to provide the highest return and lead to lasting results.
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This CHALLENGE/COURSE is meant to build lasting nutrition and lifestyle habits through knowledge, accountability, interaction, and implementation. Led by Whitney Zuspann and COMPLETE Nutrition Staff
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We will focus on nailing the the habits that are PROVEN to provide the highest return and lead to lasting results.
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It includes 2 In-Body Assessments ($100 value). This is PHASE 2 of 3 for 2022! Don't miss out!
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COMPLETE Habits Winners will take home BIG PRIZES based on consistency of habits AND body composition progress.
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Our focus in on what we call the COMPLETE 8 - Our Foundational Habits!
Our primary goal is the ADDITION of positive Habits, NOT the RESTRICTION of poor ones. When practiced slowly and steadily these positive practices will naturally push the negative habits out.
GUIDING PRINCIPLE - RESPECT THE CIRCLE
We KNOW that nutrition, sleep, exercise, social interaction, and mental/emotional state are interconnected and have powerful effects on one another. Therefore, we respect the circle and depend on positive habits to naturally influence other areas of our life
GUIDING PRINCIPLE - DO NOT LET THIS BE OVERWHELMING, START SLOWLY
If you currently NONE of these, do not try to master all right from the start. Pick 2-3 you feel you can be successful with and TRUST in yourself. Once you have a few going well, add 1-2 more!
The Habits - The POWER 8
Each day you will be responsible to do your best to maintain the HABITS below and use the provided HABIT TRACKER or other method of your choice to track.
PURPOSEFUL MOVEMENT OUTSIDE OF TRAINING - 10 MINUTES DAILY
Movement is a natural energizer, stress reliever, and can curb overeating
Walking, yoga, stretching, bike riding, etc
Have a plan. Routine in the key. Same “appointment” everyday
GYM TRAINING SESSIONS - 3X WEEKLY
Exercise with a designed goal and structure. Show up, work hard.
muscle , metabolism, and community
FRUITS/VEGGIES - 3 SERVINGS PER DAY
Naturally nutrient dense
Prevents overeating naturally, can be consumed in high volume
Make it CONVENIENT. Easy and abundant access
PROTEIN - 100G FOR MALES/ 75+G FOR FEMALES PER DAY
The MASTER macro
Carbs or fat can range based on preference/goals if protein is steady
Goal to split over 3-4 servings
Tough! Meal prep or planning is key!
WATER - CONSUME 60+ OZ PER DAY
Hydration matters for EVERYTHING (digestion, energy, performance, appetite, etc)
Thirsty, not hungry
No excess calories
Big water bottle
SLEEP - 7 OR MORE HOURS EACH NIGHT
Sleep matters for EVERYTHING (digestion, energy, performance, appetite, etc)
The will to stay on track - sleep is the key to will power
Start a wind down routine
LIMIT FAST FOOD, JUNK FOOD, AND ALCOHOL - NO MORE THAN 1 SERVING PER DAY
We are not about HEAVILY restricting, but we understand these things in excess hinder our progress
Progress will ALWAYS require discipline and self control
Make it INCONVENIENT. Limited and painful access
EAT 1 WELL BALANCED MEAL WHILE SITTING DOWN
Naturally creates awareness while eating
Helps curb mindless overeating and provides substance and satisfaction
Have a plan. Routine in the key. Same “appointment” everyday