Foreword
Congratulations on starting the GTS Total Health Challenge!
The aim of these next 6 weeks is to build consistent habits around training, nutrition, and recovery. For each category, you will earn points for meeting daily goals; these goals will serve as your main focus for the challenge. You can also earn additional points each week by completing bonus challenges! Your primary goal is to achieve as many points as possible each week.
By signing up for the GTS Total Health Challenge, you are displaying an interest in and commitment to your long-term health. The point system is designed to motivate you to establish good habits, but we fully understand that making lasting changes can be difficult. If you don’t get everything perfect from the start, that’s okay! Part of the process is learning what works for you and brainstorming to solve problems that may pop up. The coaching staff is here to help you along the way!
The following page will serve as your guide to navigating the challenge, including a detailed rules breakdown, explanations for each of the rules, as well as tips and frequently asked questions.
Quick Links
Printable - High Level Rules and Scoring Sheet
(Detailed rules and scoring below)
Rules and Weekly Scoring
Rule Details
I. Nutrition:
Your nutrition goal for each day is simple: have balanced meals consisting of lean protein, vegetables, or both!
For every day you successfully stick to your meal template, you will earn one point.
1 pts x 7 days = 7 points total for nutrition
You can also earn up to 3 potential bonus points per week for a total of 10 points (see bonus points)
"Lean (and Green)"
The goal is to have a lean protein source at every meal. Vegetables are highly encouraged. Think “lean and green!”
In each meal, you can have up to 50 calories of seasoning/flavoring (see below for details).
Flexible Calories
For one meal each day, you are allowed to have a certain amount of flexible calories with your protein.
The amount of flexible calories you can have is determined based on your weight as follows, or can be adjusted for your individual needs if you talk with your coaching staff:
< 130lbs = 250 calories
130 – 160lbs = 300 calories
160 – 190lbs = 400 calories
190+ lbs = 500 calories
What Should I Eat? How Often?
The goal is to have a lean protein source at every meal. Vegetables are highly encouraged. Think “lean and green!”
You can have as many meals as you like in a day, but they all must contain a lean protein source, vegetable, or both.
Lean protein examples:
Chicken (breast/thighs)
Turkey (lean)
Beef (lean fat/trimmed)
Fish (tilapia, salmon, shrimp, halibut, tuna, etc.)
Eggs
Egg whites
Lean deli meat
Unflavored 0-2% Greek Yogurt.
Vegetable examples:
Brussels sprouts
Broccoli
Green beans
Asparagus
Spinach
Cucumber
Bell Peppers
Cauliflower
Lettuce and other leafy greens (kale, chard, bok choy, etc.)
Onions
Mushrooms
What Can I Have for Seasoning/Flavoring?
Feel free to get creative with your flavors! “Lean and green” can also be “fresh and exciting” if you rotate sauces and seasonings.
Seasoning/Flavoring examples:
Cooking Spray
Meat/vegetable stock
Soup
Salsa
Hummus
Barbecue sauce
Hot sauce
Soy sauce
Olive oil
Vinegar
Salad dressing
Various seasonings (salt, pepper, herbs, spice blends, etc.)
Spice it up!
What Are Flexible Calories?
The purpose of having flexible calories is to demonstrate that you can still incorporate the foods you like while reaching your goals.
Oats, potatoes, cereal, ice cream, chocolate, fruit, etc. are all allowed, but only up to the calories you’ve been prescribed. There are no “bad” foods, only inappropriate amounts.
Pay attention to what different foods do for your satisfaction with your overall diet and your performance in the gym.
For example, having 300 calories of ice cream is definitely okay, but having 300 calories of oats instead might leave you feeling more full and having more energy for your workouts
Experiment with what works for you!
II. Training:
Your training goal for each week is to train at least 4 times per week.
For each training day you complete, you will earn two points, up to 4 days.
2 pts x 4 days = 8 points total for training
You can also earn up to 2 potential bonus points per week for a total of 10 points (see bonus points)
What Counts as a Training Day?
Training can consist of any GTS day, as well as either 20+ minutes of high-intensity conditioning or 30+ minutes of low-intensity conditioning.
Your coaches can give you ideas on conditioning workouts, as well as bodyweight workouts for days you don’t have access to the gym.
III. Sleep/Recovery
Your main recovery goal for each week is to sleep 7+ total hours each day… preferably overnight, but if needed can be broken up with a nap.
For every day that you meet your sleep goal, you will earn one point.
1 pt x 7 days = 7 points total for sleep.
You can also earn up to 3 potential bonus points per week for a total of 10 points (see bonus points)
What Else Can I Do for My Recovery?
While sleep is the most influential factor in recovering from your training sessions, your overall mindset and approach to each day play an important role too. We'll plan to address a few of these items in your weekly bonus points...
Things that you can do to improve your mindset and lifestyle include:
Keeping a daily gratitude journal
Meditating
Turning off screens at least an hour before bedtime
Socializing with friends/family
I’m the Parent of a Newborn! What Can I Do for Sleep?
We understand that getting consistent sleep can be a challenge for parents of newborns. Do your best get as much sleep as possible and your coaches will work with you to earn points towards a different recovery goal!
IV. Calculating Weekly Points and Bonus Points:
Here's a scoring summary for the challenge. Feel free to print out a copy to have on hand!
Link to printable Weekly Scoring sheet
Max points by category…
Nutrition
Up to 7 potential points for daily object (1 point per day up to 7 days)
+ 3 potential bonus points (we'll announce each week)
= 10 potential nutrition points
Training
Up to 8 potential points for daily object (2 point per day up to 4 days)
+ 2 potential bonus points (we'll announce each week)
= 10 potential training points
Sleep/Recovery
Up to 7 potential points for daily object (1 point per day up to 7 days)
+ 3 potential bonus points (we'll announce each week)
= 10 potential Sleep/Recovery points
Bonus Points
You can earn bonus points in each category to boost your points total up each week!
Bonus points can help you work towards the maximum of 30 points per week.
Our personal goal for all of you is to do your best to average a 20+ point score over the 6 weeks.
Specific bonuses will be announced each week of the challenge, but here are some examples in each category:
Nutrition (3 points possible)
Hitting a given protein goal (e.g. 150 grams)
Using flexible calories on high-fiber carbohydrates, fruit, or more veggies
Drinking only water/coffee/tea with meals (not drinking calories)
Opting out of flexible calories
Having only main meals (no snacking)
Avoiding alcohol
Training (2 points possible)
5+ days/week of training
Bonus bodyweight exercises
4 training days AND 1-2 conditioning days
One hour of outdoor activity (hiking, biking, walking, etc.)
Recovery (3 points possible)
8+ hours of sleep
Daily gratitude journal
Daily meditation
Send someone you know a funny/joyful/appreciative message (text/email/letter)
Reading for 20+ minutes
V. Final Logistics
You must submit your weekly score online by noon every Monday.
If you have any questions, feel free to contact your coaches! Good luck!
NEXT UP
Read through the GTS Total Health Challenge Preparation Guide to get started!