2018 Nutrition Challenge

CrossFit Aptos is beginning to offer Nutrition Coaching!

Coach Logan is not just a great CrossFit coach, she is also a Registered Dietitian and will be available mid-May for one-on-one nutrition coaching! Looking to improve your athletic performance? Manage a chronic disease? Get shredded? Get yoked? Improve your overall health? Improving your nutrition can accomplish all of these things. More details on that later …

In the meantime, to kick off the initiation of Aptos Nutrition, Coach Logan and Zac are challenging you to improve the quality of the foods you eat, become accountable for WHAT you eat, make sure you are well hydrated AND stay active for our 5-Week Spring Nutrition Challenge. Here is how this works:

Starting Sunday, May 6,  we want you to eat, ONLY WHOLE, REAL, UNPROCESSED foods. We will be following CrossFit’s prescription for nutrition from Greg Glassman’s article, “What Is Fitness,” detailed in the “World Class Fitness in 100 Words” section:

    “Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.”

When you register for the challenge, we will send you a handout titled “CrossFit Aptos Nutrition Challenge.” This handout includes a comprehensive list of foods that fit each of these categories and are encouraged during the challenge!

Eat as much of the foods listed in the “meat (seafood & eggs),” “vegetables,” “nuts & seeds/fats & oils,” “(some) fruits” and “(little) starch” sections. NO foods in the SUGAR category. These are not allowed during the challenge. All of the terms listed in the “(no) sugar” section are all words for sugar and sugar alcohols used in processed foods that you might find on ingredient lists. Any food with one of these versions of sugar used is not allowed during the challenge.

Some foods you might notice are not on the handout (and thus not allowed during the challenge) are: milk, dairy products, alcohol, juice, bread, pasta, crackers … basically, if it comes in a package (box, bag, can, carton), try and avoid it for the next 5 weeks.

Secondly, we are challenging you to increase your awareness around the types and quantities of foods you are eating. To do this, we are going to teach you how to log your food. You will have the option to use the smart phone app/ website MyFitnessPal or a journal. We challenge you to record EVERYTHING you eat for the next 5 weeks. We want you to record, what you eat, how much you eat (estimate, or better yet, use a measuring cup or food scale to measure out the exact portion), how it is cooked, and for what meal or snack you ate that food in. The first step to identifying what kind of nutrition improvements you can make is to determine what you are actually currently eating!

Next, we challenge you to stay well hydrated. With WATER. Adequate fluid is necessary for all health improvements including helping you improve athletic performance! We challenge you to drink AT LEAST 100 oz. of WATER daily for the next 5 weeks. Get a big, refillable water bottle, fill it up, drink it down, lather, rinse, repeat until 100 oz. have been consumed. Juice, soda, diet soda, coffee and tea do not count toward this total.

Lastly, we want you to stay active; for life, but especially during the next 5 weeks. We challenge you to participate in some type of physical activity EVERY DAY for the next 5 weeks. CrossFit counts, but it is not the only type of activity we encourage. Get outside, go on a hike, play catch with your kids, go surfing, play SpikeBall, join a game of  beach volleyball. We live in the mecca of outdoor activities, so try one out!

If you’re still paying attention at this point, you may have realized we just challenged you to be consistent within four areas of your health for the next 5 weeks:

  1. Eat real, whole, quality foods (Food Quality)

  2. Log EVERYTHING you eat (Food Logging)

  3. >100 ox H2O Daily (water)

  4. Stay Active (Fitness)

Each day that you are compliant with the challenge specifications, for each category, you will give yourself a point for that category. Four possible points per day, seven days a week, for five weeks, totals 140 possible points to accumulate for the challenge duration. The participant with the most points at the end of the challenge wins!


On day six, I am out-and-about and didn’t pack any real food snacks and am STARVING. I end up eating a sandwich from Subway with a large Sprite. That day, I LOG that sandwich in MyFitnessPal, as well as all the other food I ate that day, drank 110 oz of water, AND went on a hike. So, I would end that day with 3 points! One point for Food Logging, one point for Water and one point for Fitness. I because I ate the sandwich (with bread) and the soda (with TONS of sugar), I would not get a point that day for food quality. Get it?

You will be keeping track of your compliance with the challenge structure via the a calendar we will send to you once you register for the challenge. Each day on the calendar has a color-coded section for each category of the challenge. Mark each box for each day with a point if you are compliant within that category!

The winner of the challenge will get celebrated with praise for all of their consistent work AND have the option to choose from one free month’s gym membership OR a free month of nutrition coaching with Logan!!!!

Participants will receive weekly recipes to assist with complying with “Food Quality” and tips and tricks for staying consistent with the program.

During the duration of the challenge, participants will also have the option to utilize three, 15-minute, one-on-one sessions with Logan.  During your first session, you will have baseline biometric measurements taken, including height, weight, body fat percentage, and body circumference measurements. You will have the opportunity to take “BEFORE” pictures, receive Logan’s assistance with setting up your MyFitnessPal app, and use her assistance with setting health goals.

The second session (~2 weeks into the challenge) will allow you to troubleshoot with Logan, discuss where you are experiencing difficulty, discuss progress and ask questions. No measurements will be taken at the second one-on-one session.

During your third 15-minute session, you will retest biometrics and take “AFTER” pictures.

This is NOT A WEIGHT LOSS CHALLENGE! But, body changes often accompany nutrition improvements and we want to give you the opportunity to log and observe  these changes via photos and measurements.

Participation in the one-on-one sessions is COMPLETELY optional.

The cost to participate in the challenge is $45. You may sign up & pay for the challenge via the following link in MindBody. If you do not already have a log-in, you must create one before being able to register.


You may sign up for your first 15-minute, one-on-one session with Logan via the following link:


Initial 15-minute, one-on-one sessions are avilable:

  • Wednesday 5/2: 5:00-7:00

  • Thursday 5/3: 1:00 PM – 7:00 PM

  • Friday 5/44:30-6:30

  • Sunday 5/69:00 AM- 1:00 PM

Challenge begins Sunday, May 6, and ends Saturday, June 9.

Any questions, please email Logan directly at nutrition@crossfitaptos.com. She will try to respond to all inquiries within 24-hours of receipt.