CHALLENGE OVERVIEW...

 

DURING THE MOXIE 2023 FALL INTO FITNESS CHALLENGE, YOU’LL LEARN HOW TO:​

• Practice utilizing your Moxie Custom Nutrition Template (required for this Challenge) so you can start planning your meals and daily intake with your own personalized calories, macros and portions.

• Make better food choices and prioritize whole, unprocessed foods without giving up the foods you love.

• Eat the right amount of food at each meal.

• Easily judge the portion sizes that are right for your body and goals.

• Choose foods based on your eating preferences (i.e., “eat anything”, vegetarian, full plant-based, etc.)

• Track your food intake and stay consistent.

• Build your daily menu using the sample meal ideas.

• Adjust for continual results.

• Build sustainable fitness, nutrition, and lifestyle habits that can be your foundation for taking control of your fitness year-round.

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NO FOODS ARE OFF LIMITS! (YES, YOU READ THAT RIGHT!)

It’s common for people to want to categorize foods as “good” or “bad.” This type of approach can make the “right” choices seem clearer. Unfortunately, it also leads to feelings of deprivation, frequently followed by guilt (once you “cheat”). Because who can be perfect all the time?

 

There’s both a more effective and more enjoyable way. Instead of “good” and “bad,” think of foods on a continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows for sustainable long-term change and progress.

 

So, for this challenge, no foods are off limits — you read that right!  I want you to have the freedom to choose what you want to eat. The purpose of the "food spectrums" is to help you prioritize choosing whole, unprocessed foods for most of your meals, NOT to force you to give up everything you love. You will establish a criterion for "better". YOU decide what defines your spectrum of better proteins, carbs, fats, and beverages. The challenge is a great time to learn more about incorporating different foods, move forward on your spectrum to “better”, and to eliminate the all-or-nothing mindset around your nutrition by utilizing our resources.

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MOWING THE LAWN WHILE THE HOUSE IS ON FIRE

Most people do not need (and cannot do) complexity. Attempting advanced strategies (i.e.,"keto", intermittent fasting, etc.) before mastering the basics (i.e., consistently getting protein and veggies with most meals, prioritizing whole, unprocessed foods, moving and exercising consistently, limiting alcohol, prioritizing sleep, etc.) is like "mowing the lawn while the house is on fire."

 

Most people need help with the absolute basics of a healthy, sustainable lifestyle. They need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, at Moxie Fitness & Nutrition, we do not believe in creating a bunch of strict rules. We are going to build a solid foundation by focusing on fundamentals.

 

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

 

The Moxie 2023 Fall Into Fitness Challenge goes far beyond the food. The practice of good nutrition has a lot more to do with action than it has to do with knowledge. You can know exactly what, how much, and when to eat to drop body fat, build muscle, and lower your cholesterol or control your blood sugars, but you will still fall short of your goals if you don't do / eat those things consistently.

 

Until you realize that inactivity and inconsistency are your biggest hurdles to change you cannot move on. One of the main lessons is this: Eating better isn't about what you know. And it's not about what you do occasionally. Real results come when you find strategies for making great eating decisions consistently and reliably.

 

Each of us needs to find something that works for us, but that thing needs to be sustainable for a lifetime. The Moxie Fall Into Fitness Challenge focuses on building sustainable fitness, nutrition, and lifestyle habits that can be your foundation for taking control of your fitness year-round. I will give you the tools and resources to confidently make nutrition work for your lifestyle and goals.

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HIGH-IMPACT FUNDAMENTALS...

 

The Moxie 2023 Fall Into Fitness Challenge is a 4-week challenge that focuses on what we like to call “High-Impact Fundamentals”. These are everyday skills that, if learned and practiced consistently, will make a significant difference to nearly all clients’ results.

 

No matter what your Outcome Goals are (what you want to accomplish), think about it in terms of:

• What skills you need to learn, maintain, or improve to move towards that goal,

• What practices will build that skill, and

• What kind of small, repeated actions / behaviors support the practice(s).

 

THE FUNDAMENTAL SKILLS YOU WILL BE LEARNING AND PRACTICING:

1. EAT ENOUGH NUTRIENTS - Daily Habits and Practices that focus on the QUANTITY of what you are eating and drinking

   • Build strength, lose fat, and stay full longer.

   • Get the micronutrient variety you need.

   • Get steady and sustained energy.

   • Keep cells communicating in harmony.

   • Stay hydrated, clear, and energized.

2. CHOOSE BETTER FOODS - Daily Habits and Practices that focus on the QUALITY of what you are eating

   1. Establishing a criterion for "better". What defines YOUR spectrum of better proteins, carbs, fats, and beverages?

   2. Moving forward on your spectrum to “better”

3. MOVE OFTEN - Daily and Weekly Habits and Practices that focus on more external regulation factors of maintaining a consistent movement routine: i.e., systems, scheduling, and structure.

   • Respecting your movement minimums.

   • Providing yourself with what you need for a consistent movement routine.

   • Making moving happen often, anywhere.

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HOW IT WORKS...

 

During the 4 weeks of the Challenge, your mission will be to follow the suggested Daily and Weekly Habits and Practices to help you to build consistent and sustainable nutrition, fitness and lifestyle habits. These habits build the essential skills that all clients need to sustain good health, a lean and strong body, and athletic performance for life. 

 

THE BEST PART IS… LITERALLY ANYONE CAN DO IT!!

I CHOOSE THE DAILY AND WEEKLY HABITS AND PRACTICES... YOU CHOOSE YOUR TARGETS!

 

This can best be explained by sharing an idea. When I’m working with a 1-on-1 Nutrition Coaching client, instead of making someone change their entire way of eating and (maybe even living) from one day to the next, it helps smooth things out a little bit for them by starting small and / or slow. For example:

 

Let's say Mrs. Jones doesn't eat vegetables at all. Well, maybe I’ll have her start with just two servings a day. After all, two is better than none. And then I’ll go through all the habits and tasks using a similar approach. This allows me to take this person from old habits to new ones without scaring them off. In my experience, unless I’ve got a very committed person, this is way is easier and much more sustainable. 

 

If your diet is far from optimal right now, if you are not exercising as often as you’d like, if you are slightly overwhelmed by all of this, or if you're the type of person who does better with small, slow change, you would be well served to take the advice above.

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Whenever you set out to improve your skills, change your behavior, or better your life, beginning in small, manageable steps gives you a greater chance of long-term success. A tiny change adhered to consistently will be just as effective, if not more so, than a large one only practiced half-heartedly.

 

Doing too much too fast not only overwhelms you, but it can also doom the effort to failure – thereby reinforcing the belief that it’s difficult, if not impossible, to succeed. When you start with small, achievable steps you can easily master, it reinforces your belief that you can easily improve.

 

A few tips to keep in mind:

• You don’t have to do or “fix” everything at once (Nor should you try.) But every action you choose to do should somehow “advance the game”. ​

• Look for tasks that have lower effort but higher impact. Start by asking yourself, “What’s the easiest, simplest way I can progress toward my goals?” and let that be the guide for where you begin making changes. 

• Start smaller than you think and anticipate obstacles. Choose targets that you aren't currently consistent with but that you are confident you can do if you really made the commitment.

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WHO CAN PARTICIPATE? 

 

REGISTRATION IS OPEN TO ANYONE WHO WISHES TO PARTICIPATE!

YOU DO NOT HAVE TO BE A PERSONAL TRAINING CLIENT TO PARTICIPATE IN THE CHALLENGE!

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THE MOXIE 2023 FALL INTO FITNESS CHALLENGE IS FOR YOU IF:

You have a "beginner's mind". Having a beginner's mind means that no matter what you already know or how much experience you have, you "show up" with an open mind, pretending that you don't know anything.

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This means that you:

• stay receptive and open, treating each idea as fresh

• review familiar ideas as if it were the first time you'd seen them

• let yourself struggle and make mistakes as you experiment and learn

• notice where your brain is taking shortcuts, skimming, and / or dismissing ideas with "I already know all of this"

 

THE MOXIE 2023 FALL INTO FITNESS CHALLENGE IS NOT FOR YOU IF YOU:

• want to be told exactly what to eat and when.

• are not ready to deal with your reasons, excuses, obstacles or whatever is standing in the way or stopping you from getting what you want.

• struggle with slowing down and focusing on building consistency. If your diet isn't extreme, it doesn't feel like it's enough.

• You want complexity - as opposed to enjoying the sustainable, lifelong simplicity and balance of being a fit and healthy "regular person"

 

 WHAT'S INCLUDED?​

 

THE COST TO REGISTER IS $25 PLUS THE COST OF A CUSTOM NUTRITION TEMPLATE ($50 - ADDITIONAL PURCHASE REQUIRED). If you are a current Personal Training client, you will receive an updated Custom Nutrition Template. However, the cost of a Custom Nutrition Template is included with your Personal Training package, so you would only pay the $25 registration fee.

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INCLUDES:

• A PERSONALIZED CALORIE, MACRO, AND PORTIONS GUIDE (CUSTOM NUTRITION TEMPLATE) 

• CHALLENGE SUPPORT – Coach Tracey will a live kickoff meeting on Sunday October 22 (via zoom) where you can ask questions, interact, and gain insight from valuable tips and resources. 

• EXCLUSIVE ACCESS TO THE MOXIE 2023 FALL INTO FITNESS MEMBERS ONLY PAGE where you’ll find all the details and downloadable resources designed exclusively for this Challenge! (This page is password protected for registered participants only).

  • Skills, Practices & Daily Actions - This document breaks down the Skills, Practices, and Actions, lists your Target Options for each Habit / Action, offers tips on choosing your Targets, AND includes additional curated (optional) resources (links) specific to each Habit / Action.​

  • 28-Day Consistency Checklist - An optional resource to track your CONSISTENCY with the Daily and Weekly Actions during the Challenge.

  • Daily Portion Tracking Sheet - An optional (but strongly recommended) resource to track your daily (hand-sized portions) during the Challenge. Using a simple Hand Portion Tracker Sheet will help you track your food intake and stay consistent. No weighing your food. No counting calories or macros (unless you choose to do so!) You’ll simply check off each portion box as you eat the portion. 

  • 28-Day Food Log - An optional  resource to track your DAILY FOOD INTAKE during the Challenge. By keeping a food log, you'll see the big picture of how often you've done daily practices successfully. With a view of the bigger picture, you're able to see patterns and the longer-term cause and effect of behaviors more clearly. Without tracked data over days, it would be nearly impossible to understand detailed patterns and consistency. 

  • Moxie Custom Template Calculator (Digital) - An optional resource (but strongly recommended if you are following the CUSTOM NUTRITION TEMPLATE – MACROS METHOD). This Template Calculator will help you with building meals and determining how much of a food to consume based on your Template meals’ suggested macro servings (grams per meal) of protein, carb, fat, and veggies (without having to use pen / paper or do math!).

  • Suggested Workout Schedules - For best results, my recommendation is to complete 4-5 TOTAL Moxie workouts per week (16-20 per month) as a good balance of workout and rest days. 

• EXCLUSIVE, UNLIMITED ACCESS TO OUR ENTIRE MOXIE MEMBERS ONLY SITE (Moxie Fitness Online - Regularly $25/mo.) where you’ll find:

  • ​Access to our online programming ("DIY" Home Workouts)​​​

  • Exclusive access to content on

    • ​Nutrition

    • Movement

    • Sleep / Recovery

    • Stress

    • Mindset / Change.

  • Tips on

    • Meal Planning & Prep 

    • Portion Control

    • Healthy Eating on a Budget

    • Eating Well On-the-Go

    • Shopping Lists

    • ...and MORE!!

• COMMUNITY & CAMARADERIE - I encourage you to join the private Fall Into Fitness 2023 Facebook Group, a private group dedicated to creating an inclusive community for all registered participants. We use the page to share information, for our community to interact, ask and answer questions, provide feedback, and to encourage and support one another.