What:
The 2024 New Year Challenge – “The Molt,” is an eight week challenge designed to help you build better nutrition habits that will carry throughout the year and help you feel better.
When:
January 1st – February 25th
To start:
- Choose a tier:
- $50 entry – gets you into the winner’s pot + 2x Inbody Scans
(beginning and end)
- $25 entry – gets you into the winner’s pot – all money goes towards the winner!
- Free – play along, but not going for the winners pot or InBody Scans
- Pick a Track:
- Lose weight
- Gain Muscle
- Maintain Weight
- Pick a goal:
something you can achieve in an eight week period (ideas below)
- Send us an email
confirming your participation
and your three answers from above (tier, track, and goal).
- Get your macros:
Mandy can run a Precision Nutrition report for you to get macros that match your track. We strongly recommend this for accurate macros – indicate you’d like this report in your email!
- Make a copy of the spreadsheet
for your records:
It’ll be up to you to record you weekly weigh in and challenge completion. You will share this spreadsheet with us at the end of the challenge so we can tally up the points!
- Weigh in:
We have a scale at the gym or you can use one at home. We recommend the same day/time of the week for consistency.
- Complete the InBody (if doing the InBody option) – this will provide a weight. Get this done within the first few days of the challenge. We have a sign up sheet shared via email to confirm your spot. Please pay attention to the test prep
to ensure you are getting the most accurate results.
Each week you will:
- Weight in
– you can complete this either at the gym or at home and record your number in your own spreadsheet. We recommend using the same scale throughout the challenge for the sake of consistency.
- Complete a challenge
– you’ll receive the challenge the week before; you will have the week to complete the challenge for bonus points, or the remainder of the challenge for credit.
- Focus on building good habits
week by week – one small thing at a time!
- Record your completion
in your own spreadsheet
(make a copy to keep for yourself)
Ideas for achievable goals in an eight week period:
- Make the Committed Club List (if you don’t make this consistently)
- Lose five pounds (we recommend no more than 1x pound per week for healthy and sustainable weight loss)
- Get to the gym 3x per week during the challenge.
- Consistently track my food intake throughout the challenge (daily entries)
- Maintain my weight throughout the challenge
- Average seven hours of sleep throughout the challenge
- Practice a weakness 2x per week throughout the challenge
Why do we do this?
We want to help you kick off the new year by building better nutrition habits that will carry throughout the year. They are designed to help you feel better, perform better at the gym, and get healthier.
Prizes:
1st:
$50 BCCF Store Credit + Prize Pack
2nd:
$25 BCCF Store Credit
3rd:
Goodies