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Fit Nation 2017 Fall Challenge 

Welcome to Fit Nation! This has become our fall tradition: twenty-one days of training and nutrition. Each year we put a slightly different spin on this as we continue to tinker with what we see as the most effective ways to optimize health and performance. This year we have partnered with DEXA Fit. DEXA is the industry leader in measuring body composition. What I like about a DEXA scan is that it is not only the gold standard for measuring body fat in the way that we know it, namely subcutaneous body fat, that's the body fat that we see around the waist or thighs, but it also gives an integral view of visceral fat, the fat that surrounds organs like your liver, heart, and kidneys. The DEXA scan will also show bone density and details on areas of the body that may be lacking density. In an effort to provide some efficacy in your N=1 experiment, I think it’s important to know what is working and what is not working. Detailed scans like this can measure where you are today and what has happened over the course of the 21 days. Nutrition will be the key in seeing the dial move here and a pre- and post-challenge scan will give you all the detail you need to see if what you are doing is working.

OK, so everyone wants to know the details on what we will be doing for training and nutrition over the course of 21 days.

Tracking: No points this time around. That’s right, no points! I feel like the Dexa pre- and post-challenge scans will be enough to hold you accountable. If you want to keep points on your own, go for it! Here are the details on what we have going on with DEXA Fit


Complete your pre-challenge DXA and FIT3D scans by September 18th. After the 21 days, complete your post-challenge DXA and FIT3D scans. Each set of scans will be a ten minute appointment at their location in Bloomington. We have teamed up with DEXA Fit to offer this package of body composition and 3D scans for the low, low price of $99. All joking aside, this is $400 worth of testing that will give you an amazing look at where you are and how effective your training and nutrition changes are.

To schedule your scans, call DEXA Fit at 612-564-0332 and let them know you are participating in the Fit Nation Challenge at Fit Studios.

Click HERE to visit the Dexa Fit website.


Training: The training itself will follow what we call a high/low program. It’s basically the inseason approach for most pro sports teams. We use a number system as opposed to days of the week to schedule sessions around game days. Days 1 and 2 are prep days for day 3, which is a game. Day 4 is an active recovery day. The cycle starts again after day 4 with 2 prep days and a game day following. Basically, your prep days are designed to increase fitness as well as prepare for a big game, in your case, a challenging workout! The active recovery day is used as recovery but still has a bit of a stimulus to it.

Nutrition: The nutrition is simple and the most potent weight loss tool that we have: carbohydrate restriction. The average American consumes 350 grams of carbs daily. We start weight maintenance at 150 grams daily and the sweet spot for weight loss for most of us is going to be between 50 and 100 grams daily. Over the course of 3 weeks, we will start at 100 grams of carbs daily and each week drop total daily intake of carbs. We drop to 75 grams for week 2 and to 50 grams for week 3. We have made this simple for you by partnering with Origins Meals. They will deliver Fit Nation Challenge specific meals that will meet our daily limits for carb intake and each week the meals will decrease in carbs to match our goals. 

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The Cost: $275 for Non-Members / Free for Unlimited Members

Bring someone new! As a thank you from us, current Fit'ers will receive 20% off your next month of Fit Unlimited (a $65 value) for members or 20% off your next 10-class pass (a $55 value)! Rest assured, for those that are new to Fit, we will offer a gradual and safe start to your Challenge. We have additional trainers on the floor who will work with you directly to cater the workout to your abilities. 

We start Monday, September 18 and go to Sunday, October 8th.

Orientation kick off is Sunday, September 10th at 9am. Mark your calendar! You don't want to miss this. We've scheduled orientation a week before the challenge begins so you can get the most out of your 21 days. We will have a Q & A with Aaron on nutrition, weigh loss, and performance. We will have DEXA Fit on hand to answer questions and schedule scan appointments. You can also order your Fit Nation Challenge specific meals from Origin Meals while you're there. 

If you are not able to attend the Orientation, no problem, we will be posting a Q and A on this page.

Are you ready?