This past Saturday marked the conclusion of our Fall Fitness Challenge: Strength and Mindset Mastery. Congratulations to all participants for their commitment and dedication! Over six weeks, challengers developed new habits designed to create lasting improvements in their health, fitness, and mindset.

What Did Challengers Actually Do?

Participants were tasked with:

• Hitting personalized protein targets to fuel their bodies effectively.🍗

• Consuming 25 grams of fiber daily for optimal digestion and overall health.🥑

• Completing a weekly nature challenge to recharge and reset.🌲

• Engaging in a weekly mindset practice to strengthen mental resilience.🧠

• Waking up at the same time each morning and avoiding the snooze button to improve sleep quality.🛌

These practices weren’t just about building better habits, they were about creating a sustainable lifestyle. Together, these components helped challengers navigate daily life with greater ease, optimize their nutrition for improve energy, and feel prepared for the upcoming holiday season.

Pic: Viper in the gym, celebrating her 59th Birthday, holding 59 lbs, on the last day of the Challenge!🎈

What happened to them?

For those who opted for final InBody scans, their measurable results were impressive:

• Weight Loss: Between 2 to 7 pounds shed.

• Body Fat Loss: Between 1% to 5% reduced.

• Muscle Mass Gained: Between 1 to 3 pounds added.

  

But numbers only tell a small part of the story. Participants shared, in the following ways, how these six weeks brought meaningful, positive changes to their lives:

• Feeling lighter and more energetic.

• Building a healthier relationship with food and better management of cravings.

• Making meal planning a routine

• Hitting consistent workouts.

• Enjoying the benefits of alcohol- and soda-free living. Knowing life can be enjoyed without!

• Changing negative thoughts into a more upbeat, energetic mindset.

• Understanding that small changes can equal big results.

• Dropping the restrictive, all or nothing framework around dietary choices.

Progress over Perfection

All participants were entered into a draw for a fantastic prize pack of BioEdge Sciences Protein Powders and Greens. Extra entries were earned by completing tasks throughout the challenge, and lucky winner, Valiente, took home the prize!

Strong Start to 2025

Our next challenge, Reset Your Ways in 28 Days, kicks off on January 27 and is designed to help you build healthy habits to last! This program will kickstart your 2025 health and fitness goals, and, if you choose, also help you prepare for the 2025 CrossFit Open.🌟

Thank you to all the Challengers who participated in Strength and Mindset Mastery! It was a privilege and a blast to work with you all. Here’s to carrying these lessons into the future and setting an even higher bar for what’s possible in 2025!

Wednesday Whip It

December posts will focus on drink choices i.e., health boosting alternatives to Starbucks holiday coffees, egg nogs and other concoctions.

The Gingerbread Smoothie

• 1 cup unsweetened almond milk 

• 1/2 frozen banana 

• One scoop of vanilla BioEdge protein powder 

• 1/2 tsp ground ginger 

• 1/2 tsp ground cinnamon 

• 1/4 tsp ground nutmeg 

• 1/4 tsp ground cloves 

• 1/2 tsp vanilla extract 

• 1/2 cup crushed ice ❄️

• Stevia to taste (optional)

Put all ingredients in a blender and hit high; blend till smooth!🎅

• Calories: 200

• Protein: 28g

• Carbs: 16.8g

• Fat: 1.5

Wednesday WOD

Warm up
Plank soccer
Med ball passes

Tech
Wod movements

Wod:

15 min Amrap
75/100 cal row (A)
30 box jumps (B)
30 jumping pull ups
30 KBS 26/35# (C)
30 lunges
30 K2E (D)
30 push press
30 hip extension (E)
30 wall balls 14/20#
30 Burpees (F)
30 DU

Cool down