Week 1: Checklist & Reminders

Today is day 1 of the challenge! Woo hoo!

You should have received the email below with the following information from vccrossfitnutrition@gmail.com. If you didn’t receive the email, let us know ASAP so we can add you to the list.

EMAIL SENT 1/22:

Attached is your master Excel document to track your measurements, weight, goals and nutrition breakdown by day. You aren’t required to fill out everything, but use it as a tool to help you be more successful. Use as much or little of the tabs at the bottom as you would like.

Here are the things you should have already completed by today: 

-MACROS CALCULATED BY MARIA BASED ON BODY COMP TEST RESULTS

-SAVE AND/OR TAKE A PICTURE OF YOUR BODY COMP TEST RESULTS TO REFERNECE LATER

-MEASURMENTS: HIP, WAIST, BICEP, THIGH

-PICTURES: FRONT, SIDE, BACK (I know you don’t want to do this, but you will be really happy to look back at your pictures in 3 weeks when you already have visual progress!) 

-SET GOALS: GYM/PERFORMANCE, BODY, OVERALL WELLNESS, ETC

-SET UP MyFitnessPal: DOWNLOAD, SET MACROS, ADD MARIAPICONE & EVSTERNECK, ADJUST PRIVACY SETTINGS

**Your activity level is already configured in your macro goals. Do not add any steps or workouts to your MyFitness Pal because it will adjust your calorie/macro goals.

 If you have already done everything above, you’re ready to start TODAY! 🙂 If you have missing items from above, email with any questions!

 

What to do each day:

1. TRACK EVERYTHING YOU EAT AND DRINK

THE GOAL IS TO GET AS CLOSE AS POSSIBLE TO YOUR PROTEIN, CARB AND FAT GRAM GOALS – we don’t care what the calories are! 

2. At the end of each day TAKE A SCREEN SHOT OF YOUR NUTRIENTS NUTRITION PAGE IN MFP AND EMAIL TO VCCROSSFITNUTRITION@GMAIL.COM

You might get responses and feedback some days on ideas or direction to make your goals.

THIS is what it should look like:

-THE GOAL IS CONSISTENCY, NOT PERFECTION – if you aren’t perfect everyday, thats okay. Move on to the next meal.

-SEND ANY QUESTIONS/CONCERNS THROUGHOUT THE CHALLENGE TO VCCROSSFITNUTRITION@GMAIL.COM

OTHER: 

-CHECK OUT THE BLOG: VCNUTRITION.WORDPRESS.COM 

-STELLA’S KITCHEN: PROMO CODE VCCF VALID THROUGHOUT THE CHALLENGE; MEALS W/ MACRO INFORMATION DELIVERED TO THE GYM EVERY MONDAY

Okay! Happy tracking!! You can do it!! 🙂

Evan & Maria

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