nutrition and fitness
HEALTHY STEPS PROJECT
next start: September 2020
This on-demand 6-week Nutrition Challenge is for everyone looking to see positive changes in their well-being, body composition, performance, and energy levels. This is not another way of dieting. We are here to challenge you to commit to a program that prioritizes health and focuses on eating whole foods to nourish your body, feel your best and kick-start a lifestyle change you have been thinking about.
IT WILL GO LIKE THIS
This challenge is a 6-week online program designed to help you build healthy and lasting habits with professional support and supervision. We are going to challenge your current habits, give you our best tips and tricks, and keep you accountable through this journey.
You will be focusing on and tracking your water intake, your sleep, your activity, food quality, portions, and proportions, starting with the basics; water, sleep and activity on week 1. Moving on we will add a new healthy habit, or as we like to call it a target goal each week up until the end of week 4.
Adding new target goals weekly to make sure we build habits that last. Weekly briefing videos, food lists, recipes, and portion guides will help you succeed. The last two weeks are there to ensure that all the habit practices before are here to stay. After week 4 there is no new target goal added, just optimizing your routine and troubleshooting potential challenges. The last two weeks is also the ideal period for us to have a 1:1 video call.
Keep scrolling for more info or leave us your contact details, so we can send you the details and guide you through the sign-up process!
Is this for you?
What do participants eat?
Check out these gorgeous client meals
This challenge is for everyone looking to see positive changes in their well-being, body composition, performance and energy levels by focusing on building healthy habits step by step. This is not another way of dieting.
We are here to challenge you to commit to a program that prioritizes health and healthy habits that last. Without following any particular trendy diet, you will be eating whole foods to nourish your body, feel your best and kick-start a lifestyle change you have been thinking about.
Our goal is that by the end of the challenge you will have implemented a bunch of healthy habits into your routine that you can rely on in your daily routine.
This challenge is suitable for carnivores, vegetarians, vegans and anyone who avoids milk products and gluten and processed foods overall.
You are provided with an extensive list of whole foods and a recommended portion guide. Target goals include eating only the foods included on the list and following the portion guide. This challenge is dairy and gluten-free and provides delicious recipe ideas for you to focus on all the foods you are encouraged to eat.
By keeping it very simple and focusing on building healthy habits step by step and prioritizing whole foods for 6 weeks is our way of setting foundational habits for a lifetime and providing you with a blueprint you can always go back to when feeling a little overwhelmed or sidetracked in the future.
You get short, briefing videos weekly explaining your weekly target goals and materials to support you in hitting these target goals, however, the ultimate goal is consistency over perfection. As long as you do your best every day you cannot mess this up. Any effort is better than no effort and looking back on each week you will be able to see what areas you will want to work a bit more on.
Additionally, any time during the 6-weeks you will be able to book a 1 hour 1:1 video call with Dana to talk about your goals and tackle potential obstacles.
Our timeline is going to look like this:
Week #1: focusing on increasing daily activity (not necessarily workouts), drinking enough water and getting enough and quality sleep.
Week #2: with the help of an extensive food list prepared for you, we are focusing on food quality and eating mostly whole foods. You will have a lot of recipes to get inspired!
Week #3: Food quality is great, but we cannot forget about quantity. With a super simple portion guide, you will practice the optimal macronutrient portioning and understand your food like never before.
For information on further specifications and restrictions, please get in touch with us. The challenge is also family-friendly, recommended foods and sample recipes are suitable for the entire family, no age restrictions!
Message us through our website to sign up and soon we will get in touch.
WANT TO KNOW MORE?
We believe that setting goals and having someone keeping you accountable makes a big difference in your health and fitness journey and your progress. You will receive weekly briefing videos with new healthy habits to track, recipe ideas, food lists and online support from our nutritionist in case you feel stuck. You will also have one 60-minute online consultation you can schedule during your challenge. After completing the challenge you will be invited to a closed Facebook group with all the other Balance clients, where you are encouraged to share your motivation, questions, experiences, meals, recipes, doubts and all your small and big wins! Do you have any questions? Schedule an intro call and we are happy to answer them!
TO SUM IT
6 weeks 80 EUR / person
Online, suitable for remote participants as well
New habit focused target goals added weekly
Weekly briefing videos
Facebook Alumni Group
Sample meal plan
Access to a Pinterest Recipe Board
Purchase your participation directly through our organizing partner; Reebok CrossFit Duna's webshop.