Win the Winter Nutrition Challenge Q&A

General Challenge Questions

How do I sign-up?
- Sign-up HERE: https://forms.gle/ZoG7iw199Qt9KGGYA
What’s the deadline to sign-up?
- Sign-ups are due Friday, January 23rd.
What exactly is the Win the Winter Nutrition Challenge?
- A lifestyle & nutrition challenge to help bring clarity and sustainability to nutrition. With so much information around it can be difficult to decipher what to eat, when to eat, how much to eat, what not to eat, etc. We will teach you our three principles of nutrition that will clear up all of this nutrition confusion! You will walk away with practical knowledge and sustainable practices to help you meet your health & fitness goals.
- In addition to teaching you about nutrition, we will help hold you accountable as you implement these new practices with daily points logged in SugarWOD. You will get a point for:
  - Eating 600 grams in weight of fruits/vegetables
  - Hitting your protein goal
  - Getting a workout in
  - No Junk Food
  - No Alcohol
Who is this challenge for? Beginners? Experienced athletes?
- This challenge is for both! Our Rx Athletes’ goal will be to hit their protein target each day, our Firebreather athletes will hit all of their macro goals each day to earn their point. Both beginners and experienced athletes will benefit from this challenge!
Do I have to be a Fireside member to participate?
- No, you don’t! Although we highly recommend it 🙂
When does the challenge start and end?
- The challenge lasts 8 weeks and starts on Monday, January 26th and ends on Sunday, March 22.
How much does it cost and what’s included in the $120?
- The cost is $120 for 8 weeks of nutrition knowledge, recipes & accountability! The challenge includes a before & after InBody Scan, an Online Nutrition Seminar, daily points logged in SugarWOD, weekly recipes & tips sent via e-mail, and a weekly leaderboard. You will also be placed in teams of 4 for an extra level of accountability and camaraderie.
When is the Online Nutrition Seminar?
- The Online Nutrition Seminar will be a pre-recorded seminar that you can watch anytime before or during the challenge. We will send out the seminar on Saturday, January 24th.

Nutrition + Expectations

Is this a diet or meal plan?
- No. We will teach your our three nutrition principles that can be added into your daily life. Our focus is on sustainability. We don’t like to think of this as a diet because we hope these principles will carry on for the rest of your life! This also isn’t a meal plan. Instead we help you tweak your current meals, recipes & habits to make them more fitness friendly! You won’t be weighing and measuring everything you eat (unless you choose the Firebreather level). We also won’t be providing you with what to eat at every meal. Instead you will apply the nutrition principles to what you already love to eat! This can include going through the Drive-Thru and enjoying date night!
Will I have to cut out carbs / sugar / alcohol completely?
- Not completely! There is a point that you earn for not eating junk food/sweets and another point you earn for not drinking alcohol. During this challenge we don’t promote perfection, instead we ask you to really ask yourself “do I really need that break room donut?” You can still enjoy a date night out or a friends birthday party, you just won’t earn your daily junk point or daily alcohol point.
What counts as a “workout”?
- Any movement that elevates your heart rate for 30 minutes or more. For best results, come to a CrossFit class!
What counts as “junk food”?
- Our favorite way to answer this question is: if you are asking if it is junk food, it probably is. Another term we like to use is “indulgence food”. We consider indulgence foods as follows: highly processed, easy to overeat, low in nutrients, primarily eaten for pleasure, and not used as fuel. Examples include chips, fried potatoes, fried restaurant food, brownies, cookies, candy, milkshakes, ice cream, etc. This doesn’t mean these foods are “bad” or off-limits forever. During the challenge, we’re simply asking you to be intentional. Enjoy them when you choose to — just know that on days you include indulgence foods, you won’t earn the “no junk food” point. If you ever feel unsure, use this rule of thumb: Would this food help or hurt my performance, recovery, or long-term health goals? If the answer leans toward “hurt,” it’s probably an indulgence food.
What if I have dietary restrictions or food allergies?
- Our nutrition principles can fit into any dietary restrictions.
Is this focused on weight loss, performance, or both?
- Both! In previous challenges we have seen incredible results in increased fitness, increased muscle mass, decreased body fat and decreased body weight! The winner of our last challenge lost 10.7 pounds and 2.7% body fat! Our three nutrition principles will help you lose weight, feel better in the gym, and gain muscle!
What were the results of previous participants?
- Here are the results from our 2025 Fuel Lifestyle Challenge!
  - Pounds Lost:
    - Ben M. -10.7 lbs
    - Donny Ordes -4.2 lbs
    - Melissa Ordes -3.9 lbs
    - Ryan K. -3.9 lbs
    - Kendra L. -3.6 lbs
  - Muscle Gained:
    - Kirsten Olson 4.4 lbs
    - Annie H. 3.1 lbs
    - Colbie Thompson 2.2 lbs
    - Adrienne R. 1.8 lbs
  - Body Fat Percentage Change:
    - Annie H. -3%
    - Ben M. -2.7%
    - Kirsten Olson -2.2%
    - Melissa Ordes -2.1%
    - Donny Ordes -1.7%
What have previous participants said about the challenge?
- “This challenge has allowed me to stay focused through the chaos of life. Because I missed the first check in I felt like I started with a failure. I had to fight the urge to feel like a failure reporting scores of 3. But I wanted to share that I am so thankful for the simple approach this challenge took. Though I haven’t stepped on the scale at the gym, my home scale shows an 8-10 lb loss since starting. All things considered, my normal habits would have led me in the other direction. Heavy sugar consumption and emotional eating. This format allowed me to take a breath and say no to food that didn’t serve my body and yes to the food that did. I could say it was at the worst time. Instead, I say it was at the perfect time. There is no good time to start making changes in our lives that lead us to outcomes we desire. It is always hard. Just wanted to say thanks.” -Sarah H.
- “I joined the last nutrition challenge and couldn’t be happier with the results. The short term led to a loss of body fat and increase in muscle mass but it was the long term results that impressed us the most. We learned even more about healthy eating and were able to incorporate new ways of eating into our daily life. This ended up not being a diet but a lifestyle change that has helped us immensely. Our overall goal during this was not just to get into better shape but transform our eating habits to align with a happy and active lifestyle and I would say we absolutely achieved that.” -David B.
- “I completed the nutrition challenge focused on understanding how nutrition really works, and it was a game-changer. Rather than just being told what to eat, I actually learned why certain foods fuel my body better than others and how different nutrients affect energy, mood and overall health. I’ve never been in better shape physically and mentally. More energy, better sleep, improved workout and the physical change were just a bonus. My strategy during the challenge was making changes that felt sustainable instead of extreme. Even now, after the challenge is over, I still use what I learned every single day. Whether it’s planning meals, grocery shopping, or just making better choice overall. Highly recommend it to anyone who’s tired of quick fixes and wants real, lasting results.” -Marina B.
What happens if I miss a day or mess up?
- No worries! We hope that you log points every day so that you have data to back up your results! If you miss a day though, it’s not a big deal. We encourage you to pick up the next day and do your best! Progress in fitness and nutrition is about being 1% better every day, not perfection!

Points + Competition

How do daily points work?
- You will log 5 daily points each day in SugarWOD. Each week we will tally up your weekly score for your weekly leaderboard! If you don’t hit your protein target for the day or decide to have a drink you will simply deduct that point from your 5 point total.
What actions earn points each day?
- You earn 1 point each for:
  - Eating 600 grams in weight of fruits/vegetables
  - Hitting your protein goal
  - Getting a workout in
  - No Junk Food
  - No Alcohol
Do I need to track macros or calories?
- If you are choosing the Firebreather level you will track all of your macros & calories. If you are choosing the Rx level you will track your protein, fruits, and veggies. This doesn’t require a scale and exact measurements (although we do highly recommend that at some point). Instead we can measure by what we call the “palm method”. This method is similar to tracking macros, but instead of using a scale, you use your hand. Your hand is always with you and is relative to your size–a perfect measuring tool. One palm is the amount of protein you should eat every meal and one fist size is the amount of veggies/fruit you should consume every meal. This is a great starting point for those that haven’t tracked macros before.
How are points submitted?
- You will log daily points in SugarWOD.
Is this more about consistency or being “perfect”?
- This is all about consistency! We think you will find this challenge very doable and easy to flex with your lifestyle when you need to!

Teams + Leaderboard

How do teams of 4 work?
- You can get with your classmates to form your teams or we will place you on a team! Your team will be your tool for support and accountability. Your team can decide what this will look like: Weekly check-ins, daily check-ins, sharing recipes, holding each other accountable to come to the gym, etc. We think this will add a great level of support and a super fun community element to the challenge!
Can I pick my own team?
- You sure can!
What if I don’t have a team?
- Just tell us what class time you call “home” and we will place you on a team!
How does the weekly leaderboard work?
- We will add up all of your points for the week and send out the Top Ten Point Leaders each week via email.

InBody Scans

What is an InBody scan?
- We have an InBody scanner at the gym! The InBody scan will print out a summary sheet that includes your muscle mass, body fat percentage, body weight and more! It takes less than 2 minutes and is super easy to do! This scan uses Bioelectrical Impedance Analysis (BIA), a method of measuring impedance by applying alternating electrical currents to a user to measure their volume of water through impedance values. This non-invasive method involves the placement of electrodes on a person’s feet, hands, or both. A low-level electrical current is sent through the body, and the flow of the current is affected by the amount of water in the body. BIA devices measure how this signal is impeded through different types of tissue (muscle has high conductivity but fat slows the signal down). As BIA determines the resistance to flow of the current as it passes through the body, it provides estimates of body water from which body fat is calculated using selected equations.
When are the scans done?
- We will do a scan the week before the challenge starts and the week after to compile your results!
Do I have to do both scans?
- Yes! Trust us, you will want the data. In addition we recommend taking body measurements and before & after pictures.
Who sees my scan results?
- Only Coach Kendra!
What if my weight doesn’t change but I feel better?
- This is such a huge accomplishment! This challenge isn’t just about body composition results but about mood increase, better energy levels, feeling good in your skin, having energy during your workouts, and improving your health markers!
What should I do to prepare for my scan?
- For the most accurate and consistent results, we recommend:
  - Coming to the gym fasted from all food (water is okay)
  - Scanning before your workout, not after
  - Staying normally hydrated (don’t over-hydrate or under-hydrate)
  - Avoiding alcohol the night before if possible
  - Wearing similar clothing for both scans
- If a fasted, pre-workout scan isn’t possible, that’s okay. The most important thing is consistency. Do your best to recreate the conditions of your first scan for your second scan — same time of day, similar hydration, similar food intake, and similar activity level beforehand. Remember, the scan is just one data point. We’re looking for trends over time, not perfection. Combined with how you feel, perform, and show up day to day, this data helps us paint the full picture of your progress

Communication + Support

What’s included in the weekly emails?
- Included in the weekly emails are recipes, the weekly leaderboard, links to articles, and tips & tricks for achieving your goals. These emails will help extend your learning from the Online Nutrition Seminar.
Will there be education or just accountability?
- Yes! Each email will include continued education!
Who do I reach out to if I have questions during the challenge?
- Coach Kendra or your teammates!
Will coaches be involved throughout the 8 weeks?
- Absolutely! All of our coaches will be participating along with you!

Life Happens Questions (Very Real 😅)

What if I travel during the challenge?
- Traveling can be a huge barrier to achieving your goals. In our resources in the beginning of the challenge we will include tips for traveling and how to eat well on the go! You might be surprised how many fast food chains can actually be a great resource for hitting your fitness goals!
What if I get sick or miss workouts?
- No big deal. You will log the points that you can and do better tomorrow 🙂
Is this doable with a busy work or family schedule?
- Yes! It is designed to be sustainable throughout the chaos of life. Of course it will push you and at times be very challenging–but that’s what it is all about!

Winning + Outcomes

How do you “win” the challenge?
- Final winners will be determined using a combination of total points logged and positive body composition change. One individual winner and one TEAM winner will be determined.
Are there prizes?
- TBD 🙂
Is success only based on body composition changes?
- No! While body composition changes and improved performance in the gym are core goals, we also hope you experience better sleep, more energy, increased mood, and reduced stress! We hope this challenge will help you cut out the nutrition noise and focus on the nutrition principles that really matter and that can truly change your life!
What results can I realistically expect in 8 weeks?
- We have seen some pretty incredible results! The results posted above are from our most recent nutrition challenge. Here are some more results from our Spring 2024 Challenge!
- Most Weight Lost:
  - Zach M. -12.1 lbs.
  - Brittany O. -10.5 lbs
  - Tom D. -8.3 lbs
  - Joe L. -8.2 lbs
  - Holly D. -6.6 lbs
- Most Muscle Gained:
  - Joe B. 5.5 lbs
  - Mekel H. 4.4 lbs
  - Leann Y. 3.7 lbs
  - David B. 3.5 lbs
  - Katie M. 3.3 lbs
- Most Body Fat Percent Lost:
  - Zach M. -5.3%
  - Leann Y. -4.6%
  - David B. -3.8%
  - Marina B. -3.6%
  - Mekel H. -3.3%
How do I sign-up?
- Sign-up HERE: https://forms.gle/ZoG7iw199Qt9KGGYA