NUTRITION CHALLENGE
Join our 2017 Nutrition Challenge
Challenge Begins: January 9, 2017
6 week, 10 pound challenge.
Be leaner, fitter, and faster by March.
This fun and easy weight loss challenge is a great way to kick-start your 2017!
New Plan - New Meals - New Vegetarian Option
The challenge will officially kick off January 9, 2017
Deadline for Registration: December 31, 2016
The challenge will officially kick off January 9, 2017
Deadline for Registration: December 31, 2016
What will you receive by joining the challenge?
As a registered challenge participant you receive EXCLUSIVE access to all the following items!
As a registered challenge participant you receive EXCLUSIVE access to all the following items!
- A LIVE nutrition webinar with PCG Nutritionist Namrita Kumar, Ph.D.
- A modular 6-week Get Lean Nutrition Plan (various options available)
- Online interactive support group on our Nutrition Challenge Google Group
- Nutrition questions and discussion by Namrita on our Google group
- Weekly weigh-ins and fun prizes
“Down 3.6 lbs in the first 2 weeks. My body fat % is finally starting to come down also. I feel like I'm already established some great habits! Woohoo!"
And a word from our nutritionist Namrita Kumar:
Thanks for your interest in joining the six-week ten-pound challenge! Here are a notes before we get started in January. If you have other questions, I'd be happy to answer them too.
1) Schedule
The webinar will be held at 8:00 p.m. EST on Thursday January 5. Don’t worry if you can't attend at this time; the webinar will be recorded so you can view it later. The actual challenge will begin on January 9th to give you several days to grocery shop, clean out your pantry/refrigerator, and get prepared for the six weeks. You'll receive the six-week meal plan on January 5.
Challenge Timeline - link to challenge timeline page
2) Google Group
You will also receive a request to join our PRIVATE Google Nutrition Challenge Support and Discussion Group. This will be an open forum for all participants of the Challenge to ask questions and share results or issues. Again, this will be a private group and only be viewed by registered challenge participants. Google Group questions answered by Nutritionist Namrita Kumar, Ph. D.
Each Monday we will post a thread in the Challenge Google Group.
All other weigh in(s): Please comment with your net weight gain/loss to the group thread.
3) The Plan
You'll get all six weeks at once, but there will be a specific plan that changes week to week. The plan is modular, so you can choose which food items you want for breakfast, lunch, dinner, and two snacks per day. If you want to eat the same thing every day, you can. If you want to try something new every day, you can. Everything is relatively easy to prepare, and some items are very easy, for those of you who are time crunched.
Each item on the menu will come with nutritional information per serving (calories, carbs, fat, and protein), as well as recipes or directions when appropriate. Since you can choose your own foods each day, the plan is designed to provide you anywhere between roughly 1100 and 1700 calories per day. You have vegetarian options, dairy-free options, gluten-free options, and more. If you have specific questions during the challenge, don't forget there is community support, and I will be answering questions every Wednesday via the private Google email group.
Some of the same foods appear in multiple weeks' plans, but there are some new foods every week, so you can have as little or as much variety as your tastebuds and life schedule dictate. The foods should be easy to find; no crazy food items will appear on the plan!
4) Calorie Levels
Again, because the plan is modular, you have the ability to eat anywhere from roughly 1100 to 1700 calories per day. In order to lose weight (body fat), you need to be in a negative energy balance; this means you need to eat fewer calories than you expend. Over the course of a one-week period, you’ll need to be in a negative energy balance of 3500-5800 calories for the week in order to lose 1-1.7 pounds per week, or 6-10 pounds over the six-week challenge.
To determine how many calories, you should be eating on a daily basis:
Multiply your body weight in pounds by 10. If you weigh 150 pounds, you will need 1500 calories per day as a base to maintain your current weight. If you’re lightly active, you can multiply this number by 1.2 to get a more accurate number, and if you’re very active, multiply by 1.5. Again, if you weigh 150 pounds and want to simply maintain your current weight, your daily calorie needs would be 1800 if you’re lightly active or 2250 calories per day if you’re very active.
To lose weight, you would subtract between 500-800 calories from your base number calculated above to be in a negative energy balance. This of course only takes into account your diet. You can also increase your level of physical activity (exercise/training and non-exercise physical activity) to increase your energy expenditure, which will help create a larger negative energy balance to increase weight loss.
The plan does not take into account nutrition for training; that will be up to you to decide. However, for lower intensity endurance training, you may be able to cut back to 0-120 calories per hour. If you need more guidance from this perspective, you may want to consider custom nutrition coaching with me. I would love to help!
One last thing: I highly suggest tracking everything you eat and drink for a few days on myfitnesspal.com – it’s free and will give you a good idea of what your current daily calorie intake is. Once you know that number, you can subtract between 500-800 calories per day from it in order to lose 1-1.7 pounds per week during the challenge.
If you have any other questions, please let us know.
Thanks again and I’m really looking forward to working with you! Happy holidays!
Namrita Kumar, Ph.D., RD
Sports Nutritionist
namrita@peakscoachinggroup.com
Thanks for your interest in joining the six-week ten-pound challenge! Here are a notes before we get started in January. If you have other questions, I'd be happy to answer them too.
1) Schedule
The webinar will be held at 8:00 p.m. EST on Thursday January 5. Don’t worry if you can't attend at this time; the webinar will be recorded so you can view it later. The actual challenge will begin on January 9th to give you several days to grocery shop, clean out your pantry/refrigerator, and get prepared for the six weeks. You'll receive the six-week meal plan on January 5.
Challenge Timeline - link to challenge timeline page
2) Google Group
You will also receive a request to join our PRIVATE Google Nutrition Challenge Support and Discussion Group. This will be an open forum for all participants of the Challenge to ask questions and share results or issues. Again, this will be a private group and only be viewed by registered challenge participants. Google Group questions answered by Nutritionist Namrita Kumar, Ph. D.
Each Monday we will post a thread in the Challenge Google Group.
Weigh in #1: Please comment with your starting weight/net weight (gain/loss) to the group thread.
Example: starting weight: (160 lbs.) or (-2 lbs.)
All other weigh in(s): Please comment with your net weight gain/loss to the group thread.
Example: starting weight: 160 lbs., current weight 159 lbs. you would post (-1 lbs.)
3) The Plan
You'll get all six weeks at once, but there will be a specific plan that changes week to week. The plan is modular, so you can choose which food items you want for breakfast, lunch, dinner, and two snacks per day. If you want to eat the same thing every day, you can. If you want to try something new every day, you can. Everything is relatively easy to prepare, and some items are very easy, for those of you who are time crunched.
Each item on the menu will come with nutritional information per serving (calories, carbs, fat, and protein), as well as recipes or directions when appropriate. Since you can choose your own foods each day, the plan is designed to provide you anywhere between roughly 1100 and 1700 calories per day. You have vegetarian options, dairy-free options, gluten-free options, and more. If you have specific questions during the challenge, don't forget there is community support, and I will be answering questions every Wednesday via the private Google email group.
Some of the same foods appear in multiple weeks' plans, but there are some new foods every week, so you can have as little or as much variety as your tastebuds and life schedule dictate. The foods should be easy to find; no crazy food items will appear on the plan!
4) Calorie Levels
Again, because the plan is modular, you have the ability to eat anywhere from roughly 1100 to 1700 calories per day. In order to lose weight (body fat), you need to be in a negative energy balance; this means you need to eat fewer calories than you expend. Over the course of a one-week period, you’ll need to be in a negative energy balance of 3500-5800 calories for the week in order to lose 1-1.7 pounds per week, or 6-10 pounds over the six-week challenge.
To determine how many calories, you should be eating on a daily basis:
Multiply your body weight in pounds by 10. If you weigh 150 pounds, you will need 1500 calories per day as a base to maintain your current weight. If you’re lightly active, you can multiply this number by 1.2 to get a more accurate number, and if you’re very active, multiply by 1.5. Again, if you weigh 150 pounds and want to simply maintain your current weight, your daily calorie needs would be 1800 if you’re lightly active or 2250 calories per day if you’re very active.
To lose weight, you would subtract between 500-800 calories from your base number calculated above to be in a negative energy balance. This of course only takes into account your diet. You can also increase your level of physical activity (exercise/training and non-exercise physical activity) to increase your energy expenditure, which will help create a larger negative energy balance to increase weight loss.
The plan does not take into account nutrition for training; that will be up to you to decide. However, for lower intensity endurance training, you may be able to cut back to 0-120 calories per hour. If you need more guidance from this perspective, you may want to consider custom nutrition coaching with me. I would love to help!
One last thing: I highly suggest tracking everything you eat and drink for a few days on myfitnesspal.com – it’s free and will give you a good idea of what your current daily calorie intake is. Once you know that number, you can subtract between 500-800 calories per day from it in order to lose 1-1.7 pounds per week during the challenge.
If you have any other questions, please let us know.
Thanks again and I’m really looking forward to working with you! Happy holidays!
Namrita Kumar, Ph.D., RD
Sports Nutritionist
namrita@peakscoachinggroup.com
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