Suday Funday. New Challenge. Office Hour Info.

water bottle

Hey Kids!

How did we fare thru the Halloween weekend? STEP AWAY FROM THE CANDY. You all should be fairly settled into your new plan. Protein, lots of vegetables, good fats, earning those “starchier” carbs in the meals after your workouts. People have been coming up with a lot of great meal ideas and recipes and I encourage you all to share them in the comments section of this page!

This week’s challenge: DRINK UP!

Yeah, you wish it was that way! BUT, water and proper hydration is really important. Water help transport your nutrients, flush out toxins, keep your skin and hair hydrated and well, about a zillion other things. TRULY, the essence of life! SO, this week’s challenge is to get more of it. NOW, don’t be crazy and extreme. I don’t want anyone giving themselves hyponatremia because they want to win a prize. However, most of us don’t even come close to the 1 oz/half your body weight per day recommendation. So your average 150 lb human should be ingesting around 75 ounces of water per day without considering losses from exercise.

Here is a great article on why exactly water is IMPORTANT!

Here is a list of what I will consider valid toward  your daily ounce total:




WATER w. a slice of Lemon, Lime, Grapefruit, Orange or Cucumber

Here is a list of what I will not consider valid toward your daily ounce total:



SODA-both regular and Diet

ENERGY DRINKS-both regular and diet.


Tuesday 5:30-7:45 PM

Thursday 5:30-7:45 PM

Friday 6:45-7:40 AM

Sunday 5:00-7:00 PM

Also, I have been in conversation with Lari Goode (co-owner) of the Pullman. I would like to try and have a Food Challenge community dinner on Tuesday, November 11th. This would be a great opportunity to learn how to comfortably order out and off a menu, meet other food challengers, swap food ideas and tips and have a social event that you are not dreading having to navigate! I would like to be able to field the amount of interest there is in this before committing a number to the restaurant. I will put a sign-up in the front of the gym or you can email me at <>. Family and friends are more than welcome to attend. Let me know! I think this could be a really fun event!

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