JJ’s 3-Day Water Fast
Read more about JJ's 3-day water fast and check out his 10-minute vlog highlighting his experience!
We strongly believe that your health journey includes more than just what you eat. We strongly believe in these 5 pillars of health when it comes to maximizing your success.
You’ve all heard it before, “You can’t outrun a poor diet.” This is absolutely true, and will ALWAYS be #1 in our book! There are far too many people busting their buns in the gym, day in and day out, that never see real results when it comes to their physique and overall health and wellness. If you really want to transform, it all starts with the food you eat. The foods we eat literally begin to make up our DNA. That means, WE ARE WHAT WE EAT! That can either be an extremely frightening thought or an empowering one. Your body needs a well balanced diet of carbs, protein and fats in order to function optimally. We are in this for the long haul. We aren’t interested in a short term “fix” or a crash diet. You can do this for the rest of your life and feel great about it! Like Hippocrates said, “Let food be thy medicine and medicine be thy food.” Trust the meal plan. The closer you can stick to the plan, the better your results will be!
Exercise is an important component when it comes to overall transformation. It’s not nearly as important as proper nutrition but it’s still important. Exercise raises your TDEE and boosts your metabolism. It also helps with immunity, regulating hormones, body composition, self-confidence, sleep patterns and overall feelings of wellness. For optimal results we recommend a combination of resistance (weight or bodyweight) training coupled with HIIT (High Intensity Interval Training) weekly. Try to fit 2-3 sessions of resistance training and 2-3 sessions of HIIT style training in each week. These can be done on the same day. If you have a routine you love then make sure you incorporate the above into your week. For an idea as to how the week might look refer to the WODS (Workouts Of The Day) in the back of the meal plan.
Sleep is all too often undervalued. If you aren’t getting enough sleep (7-9 hours) and/or your sleep quality is poor then you’re missing a huge part of the transformation process. We live in a fast-paced world with loads of stress beating us down everywhere we go. Physical stress, work stress, family stress, environmental stress… the list goes on! If you aren’t managing the stress in your life properly, the cortisol levels running through you can lead to transformative roadblocks. Cortisol, in excess, can lead to muscle wasting and fat storing. We don’t like either of those options so let’s pay attention to our stress levels. One of the most powerful ways we can manage stress is by making sure we are getting enough quality sleep. When we are sleeping, we are repairing, rebuilding and rebooting. Getting enough quality sleep can help regulate hormone levels, allow the muscles to recover and sleep definitely helps to keep your mind sharp and your head in the game.
This is a factor that often gets overlooked. Stay with us on this one and really let the principle sink in for a minute! Read this one through 3 times. Going into a CSE Challenge (or anything in life, really!) with the right mindset can make all the difference in the world. You’ve got to create the transformation that you want in your mind FIRST. Visualize where you see yourself in 6 weeks, or 12 weeks or even a year from now. How will you look? How will you feel? How will you act? How will you feel about the person you’ve become? Your life will begin to take shape out of what you are creating in your head! Focus on positive thoughts and positive affirmations. Focus on what you DO WANT and not what you don’t. You become what you think about all day long. If you are thinking about what you don’t want… that’s what you’re going to get. Your thoughts are super powerful and are an important part of crushing your goals during this CSE Challenge! Keep them hopeful and positive. Use your thoughts to sculpt the life you really want!
We’ve said this a million times to anyone that is willing to listen… Consistency over time will always yield results. ALWAYS. One of the greatest things about CSE is the fact that you can do this for the rest of your life and feel GREAT about it! Yes, the transformations that can occur during a 6-week challenge are incredible, but we aren’t interested in a short term fix. We have created the CSE program so that you can see phenomenal results and keep them forever with a little consistency. Too often, our downfall are those pesky days at the end of the week - Friday, Saturday, Sunday, where we tend to let our guard down a bit. We aren’t saying be perfect, cause, well… nobody is, but consistency does not mean you’re on plan 4 out of 7 days and you wonder why the results aren’t there. Hold yourself to THIS plan and THIS challenge! Your consistent effort over time will gradually build into hard-to-break healthy habits that will keep you in the driver’s seat when it comes to your health.
Each season we host a free 7-week, community-based health and fitness challenge. We work hard, get our sweat on, and work together to motivate each other to reach our goals.