to May 31

May Challenge 19'




A history of our 2K19 challenges, emoji edition:

🕝January: Fasting Challenge

💧February : Water Challenge

🍏March: 2 Servings of Fruit & Veggie Challenge

🥦April: 800 Grams of Fruit & Veggie Challenge

🚫May: No Sugar Challenge

As you can see, we're nice ;) But really, we are smart. We haven't taken anything AWAY, for FOUR months, until now. We've eased you in to incorporating a healthier, happier lifestyle into your routine without major restrictions, and if you've semi kept up, then you're ready for this next step.

No sugar means no ADDED sugars. No white table sugar. No "organic" sugar either. Natural occurring sugar in real food such as fruit and vegetables is OKAY, but ADDED sugars are NOT. Reach out if you need more guidance! Let's do this! 💪🏼

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to Mar 31

March Challenge '19


EAT 2 cups of fruit & 2 cups of vegetables EVERYDAY.

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to Mar 3

February Challenge '19

The February Challenge is. . . 

Going to build on the January challenge. What does that mean?
Well, it means you're going to add on to what you're already doing. We know many of you have had some awesome results with the January fasting challenge, and we want to continue carrying that momentum!

If you're fasting 12/12 now, we are going to challenge you to step it up a bit. Try 14/10. Maybe even 16/8 if you're feeling froggy. If you're fasting 14+ hours already, sweet! Keep it up this month, along with. . .


Drinking half your bodyweight in oz of H20 every day.

Yep, that's the February challenge! What, you thought we were going to tell you to cut every carb out of your life? Not so fast ;)

That means, for example, if you weigh 150lbs, you will need to drink 75 ounces of water every day. That's 6.25 Polar Seltzers/La Croix, 4.4 16.9oz bottles of water, or 9.3 cups of water. You. Can. Do. This!

We need you to make sure you keep up with the oz you drink. Do not just think, "Oh, I've drank a lot of water today, I'm good!" First of all: you are good, but your water intake might not really be. Many of you will surprise yourselves at how much water you have thought you were drinking without keeping track, but weren't. Second of all: refer to first of all.

The water CAN. NOT. CONTAIN. CALORIES! We want clean, natural, organic (wait, is organic water a thing?), pure (you get the picture) water only. No added sweeteners allowed except stevia. That means Zevia is OK.


Benefits of this amount of water, emoji version.

🏋🏽‍♀️Helps maximize physical performance
🔋Major effects on energy levels
🧠And Brain function
💆‍♂️Prevents headaches & cramps
💩Keeps you regular
📈Helps with weight loss
🦠Flushes out toxins
🧬Boosts immune system
⌛️Less holding of water
💪🏼Is needed for your body to function properly

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to Feb 3

January Challenge '19

Want to feel the healthiest you’ve ever felt in your own skin by summer?

We've got you. We are beginning a series of challenges that build on one another- Not a quick fix, but an easily adaptable life style change. Think: learning to swim in the shallow end and slowly moving in to the deep end over time. 

But we're not talking about a boring, super strict, eat-chicken-and-broccoli-every-three-hours-to-look-better-for-30-days challenge.

What we're offering is every dieters dream: eat what you like while still improving your health and achieving a better physique.

Join us as we kick off the series Sunday, Jan. 6th, for a 30 Day Intermittent Fasting challenge!


What is Intermittent Fasting?

Intermittent fasting (IMF) is not a diet, but rather a dieting pattern. Intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time. The effects are similar to the ketogenic diet, in which you deprive your body of carbohydrates and force it to use up stored fat for energy, except you don't give up the beloved carbs during your feeding window. It's almost too good to be true. (Except it's not!)


What's Cool is that you make your own schedule.

The most popular fasting protocol is the 16/8, where you fast (don't eat any calories) for 16 hours, and eat for 8 hours. An example looks like skipping breakfast and eating from 12PM-8PM. You don't have to skip breakfast, though,you could choose a different route like skipping dinner. As long as you fast for 16 hours, you can feed for 8 hours whenever suits you best. The IMF 16/8 has tons of research to back up its amazing benefits. You may even find it's easier to live your life day to day like this once you start.

The easiest intermittent fast, that I have been committed for months now, is the 12/12 fast. This works well for MY schedule, since I wake up pretty early and hit the ground running. I IMF roughly from 5PM-5AM, and feed from 5AM-5PM Monday-Friday. (On the weekends it looks more like the 16/8). It feels great to go to bed without feeling anything slosh around in my stomach, and it also is a big deal for me to eat something before I Coach. I like to have as much energy as possible, and I think we can all agree it's working, right?! This is a simple, effective way to intermittent fast.

There are several other fasting protocols out there, but these are the two we will be choosing from! Simple, easy, and effective.


Did we mention it's chock full of benefits?!

One of the major intermittent fasting benefits is its ability to rev up fat burningand help achieve a healthy weight. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require you to meticulously measure your foods and track the calories and grams consumed.

Here's the Highlights:

  • Promotes Body Fat Loss

    One of the major intermittent fasting benefits is its ability to rev up fat burning and help the pounds slide off. IMF results in increased fat burning and weight loss by forcing your body to use up fat stores as fuel. A study focused on the 16/8 method of intermittent fasting showed that it significantly reduced fat mass while retaining both muscle mass and strength.

  • Improves Blood Sugar

    Intermittent fasting benefits your blood sugar levels by keeping them well-regulated and preventing spikes and crashes, along with normalizing insulin sensitivity. Why does insulin matter? Well, hyper-insulin levels plays a lead role in chronic disease. High insulin levels lead to weight gain, hormone imbalances, and a number of chronic diseases, like diabetes and leaky gut. Intermittent fasting helps keep your insulin levels in a straight line like they're suppose to be, rather than chronic levels of going up and down like a heart rate monitor.

  • Keeps Your Heart Healthy

    One of the most impressive intermittent fasting benefits is its favorable effect on heart health. Studies show that intermittent fasting improves your heart health by lowering certain heart disease risk factors & lowering triglycerides. Score!


  • Reduces Inflammation

    This is HUGE. Chronic inflammation can lead straight to chronic disease, which is the largest killer in the United States. Think: heart disease, diabetes, obesity, leaky gut, and cancer. IMF will help distance you from those guys.

  • Protects Your Brain

    IMF improves cognitive function and helps slow the progression of neurodegenerative diseases like Alzheimers. Less brain fog, more brain function.

  • Decreases Hunger 

    Unlike most popular "diets," IMF regulates leptin (the satiety hormone). Those who are overweight or obese tend to have higher amounts of leptin circulating in the body. However, too much leptin floating around can cause leptin resistance, which makes it harder for it to effectively turn off hunger cues. Lower leptin levels=less leptin resistance, less unnecessary hunger and potentially even more fat loss. You'll also stop mindlessly consuming calories by not snacking after your feeding window has ended. (You know, that silly post-dinner "snack"). 

  • Detoxification 

    One of my favorite benefits. The fasting window gives your body more time to reset to normal levels. It also aids in digestion, giving your gut time to break everything down properly without getting backed up. Just like you need a rest day or two, your body also needs to take a break to recover properly.

    Other positives include: promotion of HGH (think: younger feeling, more vibrant, more energy) especially when combined with heavy weight training like CrossFit, anti-aging benefits, and improving your performance in the gym.


The Guidelines:

  • You must stick to the IMF protocol you choose for the full 30 days. 

    We are human. If you accidentally mess up or cannot make it happen, commit to yourself to do better the next day! Don't quit. You have wiggle room with this program! That's the beauty of it. The challenge runs from Jan. 06- Feb 03.

  • You must workout with us at least 3 days a week. 

    We want you to get the full benefit of what it is like to mix IMF with consistent training, and we know you will LOVE the results. Again, we're human, and if you only make it in 2 days one week, don't throw in the towel. Just give it your best shot! If you’re a non-member, this means you will sign up for a one-month membership with us. Membership+challenge included, along with a bunch of new encouraging friends. Winning!

  • You can take a before and after picture, but they aren't required. 

     You will FEEL these results whether you choose to or not. If you're a visual person, then feel free to take them.

  • It is encouraged to be mindful with eating, and not to mindlessly indulge just because your feeding window is about to end.

    You will find you are completely satisfied while doing IMF without having to do so, just give it an honest shot! Learn your body in this process.


At the end of the 30 days of the intermittent fasting challenge, we will throw a party, and maybe even have a prize or two for those who succeeded in intermittent fasting the full 30 days! Details to come, but trust us, you don’t wanna miss out.


Interested in our challenge?

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