Introducing the Whole 30 (and 60) Day Challenges

31 Jan

There has been some chatter in the gym recently about a new version of the Whole30, and the cryptic post on our facebook page last week.  I am here to tell you that it is indeed upon us!  WE WILL BE STARTING MONDAY FEBRUARY 4TH.  This challenge will be more involved, as well as more life-changing than the last couple challenges that we have run.  Additionally, this one will be a true challenge, with winners awarded prizes at the 4 and 8 week marks!

As you can tell from the title, it will not only consist of a 30 day challenge, but also a 60 day challenge (4 weeks and 8 weeks).  Why are we adding a second 4 weeks you ask?  At FIT we preach not only healthy eating and lifestyle changes, but also making those changes sustainable and long-term.  This is your chance to take our encouragement and put it into practice.

While the general template for the eating strategy will follow the Whole30 of challenges past, this time around the goal is to see not just who can make the most improvements to their health, but also who can get the most aesthetic and physique change.  We are challenging all of you to commit to 2 months of clean eating, smart exercise, and healthy lifestyle changes and see who comes out on the other side looking better.

And now for the rules:

Eliminate the following foods:

Grains and grain like foods (including quinoa, couscous, etc)

Legumes (including soy and peanuts – shell beans like snap peas and green beans are ok)

Sugar and artificial sweeteners (Fruit juice is an acceptable sweetener, but nothing else)

Dairy (milk, yogurt, cheese, butter [ghee is ok])



What we are asking from all of you:

Pre, 4-week, and post-challenge progress photos.

These pictures should be taken in as LITTLE CLOTHING AS YOU FEEL COMFORTABLE.  This is important.  How else will you tell if you have made progress?

This is what I’m talking about

Take the picture without your head, so that we can judge them impartially

The pictures should be submitted to “”.  The pictures will stay private and be used to judge the winners.

Contribute weekly to the FIT facebook page and/or blog at:

This can be in the form of pictures, recipes, reflections about how the challenge is going for you, or just simply questions.  Tracey and I will do our best to answer all questions the day they are asked.

You can also email your contributions to your trainer, and he or she can get it up on the blog for you.

The goal here is to get as much interaction between all of YOU so that you all get the most out of the challenge.

While you have to enter a name and email address to comment on the blog, the email address will not be public, and the name can simply be a first name (or middle name?) if you are concerned about posting anonymously.

Attend in-person meetings/meals throughout the challenge

We will be hosting events in and out of the gym with sample food throughout the 8 weeks.  This will be an opportunity for all of you to share – in person – recipes, trials and successes, as well as ask us questions directly and see how WE eat with recipes to try.

These meetings will be occurring every OTHER week, sometime during the weeks of:

2/11, 2/25, 3/11, and 3/25

We will be announcing the exact date, location, and format, at least a week in advance so people have time to add it into their schedules.

Submit $30 to the front desk at FIT

This small fee will be used to reward the winners.  We have set up a line item so we can bill you directly for it, or you can bring in cash or check for us.  Prizes will be announced once we know how many challengers we have.


OK I think I hit all of the major bullets.  Again, we are starting this coming Monday, February 4th, so get all of your off-limits foods out of the way while rooting for the 49ers.  We are excited to have you join us for this exciting new nutrition challenge.  As always, if you have any questions, comments, or concerns, please do not hesitate to ask – either here on the blog, or directly to me at “”


Good luck to all of you!  I’m looking forward to hearing about all of your great progress!

10 Responses to “Introducing the Whole 30 (and 60) Day Challenges”

  1. aurora dreyer February 2, 2013 at 11:30 pm #

    Question… Where does almond butter and potatoes fit in?

    Thanks! Aurora

    Sent from my iPhone

    • matt4fit February 4, 2013 at 9:08 am #

      Good questions Aurora.
      Almond butter is ok, as almonds are nuts, and not legumes (like peanuts). Be sure that you are not using it as a crutch though and snacking on it regularly. Seek out better snack options, such as hard-boiled eggs, pre-cooked proteins (chicken strips work well), and fresh veggies.
      Because we are seeking out nutrient density, potatoes aren’t the best options. If you are looking for good starch alternatives (for after workouts) how about roasted yams or butternut squash?

  2. sws February 6, 2013 at 1:19 pm #

    Why no artificial sugars? Horrors, how will I give up diet coke?! 🙂

    • matt4fit February 6, 2013 at 4:47 pm #

      @SWS I’m confident you can make it! Diet coke has many “checks” against it. If you need something refreshing and bubbly, try carbonated water flavored with citrus, or even berries. If you are using it for the caffeine, make sure that you only take in 1-2 caffeinated beverages daily, and have them before noon. Good luck!

  3. Marisa February 6, 2013 at 2:32 pm #

    Whole Challenge:
    Veggie Spaghetti with Meat Marinara Sauce – YUM!!
    1.5-2lbs ground beef, chicken or turkey
    2 containers 26 oz each crushed tomatoes
    2 cups chopped mushrooms
    1 each green and red bell pepper diced
    … 1 sweet onion diced
    1 Spaghetti squash (or lots of spinach)
    fresh basil, oregano & thyme
    4-6 Tbsp extra virgin olive oil
    preheat oven to 400 degrees. Cut sqash in half length-wise & remove seeds. Place cut side down in baking dish with 1/2 C + of water. Roast 30-40 minutes until just tender.

    Brown ground meat in skillet while squash cooks. In a stock pot, add tomatoes and all veggies & herbs. Simmer on medium heat until veggies are tender.

    Add ground meat to sauce and heat on low to combine flavors.

    Scrape squash on plates and drizzle with olive oil. Add healthy heap of marinara sauce on top. Add salt and pepper to taste.

    Alternatively use fresh spinach if spaghetti squash is too much work or time.

    • matt4fit February 6, 2013 at 4:49 pm #

      Sounds great, Marisa! Thanks for sharing.

  4. Marisa February 6, 2013 at 2:36 pm #

    One question I had was if / how to incorporate sausage? On the Whole30 website & in the book there are confilicting messages. How should we think about using it?

    • tracey4fit February 6, 2013 at 4:26 pm #

      Sausage is a processed meat which is not the optimal choice but is okay. In terms of how to incorporate it, sparingly is probably the best answer. Word of caution – read ingredient list closely as MSG is a common additive which is not Whole30 compliant. Hope that helps.

  5. Debbie February 6, 2013 at 6:06 pm #

    Question…charting my nutritional facts on the daily plate and even without any added sugar, I have sugar included from fruits and vegetables. Any idea what the acceptable amount of sugar on a daily basis is? Like how it is recommended that a person consume no more than 2000mg of sodium a day. Any clue?

    • matt4fit February 6, 2013 at 6:41 pm #

      @Debbie: While the amount of sugar that you are consuming from fruits and vegetables will add up, you are not taking in any exogenous (added) sugars, and that is the point. Shoot for at or below 100g of carbohydrates, what Mark Sisson calls the “Weight Loss Sweet Spot“. Some of it will come from sugar, but it will also come from vegetable starch and fiber.

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