GRCF Nutrition Challenge

GRCF Nutrition Challenge



WHEN: Wednesday, November 5th - Tuesday, December 16th, 2014

21 Day Elimination Phase (ends Nov. 25th) - 21 Day /Reintroduction & Habit-Building Phase



The first 3 weeks of the challenge will involve strict elimination of certain food groups, some of which we recommend avoiding in general (i.e. sugar, artificial flavors/colors, etc.) and some of which can be problematic for some people but not for others. Sometimes people do not know they have any issues with certain foods until they eliminate them for a period of time and then reintroduce them one at a time to see how they feel. We are not suggesting people cut out these food groups entirely after the initial 3 week phase unless they discover they have allergies, intolerances, or generally feel ill upon eating these foods.


The second 3 weeks of the challenge is where you can slowly try introducing foods that were eliminated as a personal test to see how your body handles each food. We will work on building good habits when it comes to food selection, and eating “treat” foods in moderation. This will be great preparation for the holidays in learning to enjoy foods in moderation that may not be the healthiest for us (rather than binging for a period of time and then trying to be 100% strict for a period of time). This phase is one we hope you will carry on after the challenge ends.



1st Three Weeks:

No alcohol

No sugar or artificial sweeteners (this includes no honey, maple syrup, etc.)

No grains (wheat, rice, corn, quinoa, oats, etc.)

No dairy (milk, yogurt, cheese, etc.)

No legumes (fermented soy products will be allowed)

No artificial flavors, colors, preservatives (sodium benzoate, BHT, BHA, sodium nitrate, etc.)


We will go over the rules for the reintroduction/habit-building phase as we get closer to the halfway point. We encourage absolutely NO cheating during phase one. It is only 3 weeks, and the only way to get accurate feedback about how your body handles particular foods is to be strict. You’ll have a lot more flexibility during phase 2.


COST: $40



Each participant will be assigned a support team and coach to guide them through the challenge. Everyone is encouraged to join the facebook group GRCF Nutrition Challenge to share recipes, ask questions, etc. Each member will turn in weekly points at the gym to their coach’s envelope. Midway through the challenge we will have a potluck and meeting to discuss phase 2, answer questions, and share food. At the end of the challenge, we will have another meeting/award ceremony and potluck to celebrate our successes!



We hope everyone has a great experience and learns from each phase of the challenge and sees their positive results as a victory. Prize winners will be determined by a pre/post workout, points throughout the challenge, and before/after pictures. The 2 individuals who make the most progress will win a free month’s membership at the gym. The winning team (based on points) will earn a small prize bag for each member.



If you are already on the email list because you expressed interest in the challenge, please respond to the email sent out by confirming "I'm IN" so we can put together groups by Wednesday. If you are not on the list yet, please contact us at to be added to the email list for the challenge. We would like to confirm participation by Monday evening. 

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 2036 Blake St.
 Berkeley, CA 94704

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