The short story

CrossFit is a lifestyle characterized by safe effective fitness and sound nutrition. The BRIO Lifestyle emphasizes good habits that support your long term physical and mental wellbeing. Avoid processed food, cool it with your drinking, stay hydrated, give your guts a rest, get outside, and stay active in your daily life.

 

Just like a workout, to RX your lifestyle requires that you complete all components as prescribed:

• no flour, sugar, or seed oils (aka vegetable oil) - ie no processed food

• no alcohol

• drink 16oz of water in the morning before anything else goes in your face

• all food consumed in a <12 hour window

• 20 min outside

• physical activity two separate times in the day

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Stack as many good days together as you can each month. You'll earn 10 reps for every RX day you log and 100 bonus reps for making the Lifestyle Committed Club with 20 RX days.

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Interested in leveling up your habits even further? Complete The Grit Grind 75 day challenge for a 1000 rep bonus!

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The Details

What counts as flour? Grains like wheat, corn, rice, or oats that have been processed and pulverized within an inch of their life. Read food labels and avoid anything with the word "flour".

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What do you mean by sugar? No added, refined sugar. Read food labels and look for sugar in its many forms such as glucose-fructose, high fructose corn syrup, cane sugar, cane syrup, etc. There are up to 50 different names for sugar on food labels!

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What's a seed oil? They're called "vegetable" oils, but there's actually no vegetables involved at all: Canola, Corn, Cottonseed, Sunflower, Safflower, Soybean, Grapeseed, and Ricebran oils. Know them, memorize them, and avoid them at all costs. Why is this stuff the worst? Watch how its made here and get an intro to how its destroying our health here. *note: Avocado, olive, and coconut oils are fruit fats and are not a problem.

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No alcohol?? Just not every day. Rein it in!

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Drink water?? Yes. Drink 2 cups of water in the morning. Earn your coffee and or breakfast by making sure you've started off your day with hydrating first.

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Eating/Fasting window: Your digestive system needs time to rest and it is not natural, normal, or healthy to be eating every minute you are awake. At a minimum there should be 12 hours between your last bite of food at night and your first bite of food the next day. Even better is to extend this fasting window to 16 or even 20 hours. For a great night's sleep, stop eating at least 2 hours before bed time but ideally closer to 4 hours.

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20 min outside: Yes, even if it's cold AF. Fresh air, time in nature, and natural light are essential parts of being a high functioning human. For a good night's sleep, get your sunlight (no sunglasses) as early as possible in the day to properly anchor your circadian sleep/wake cycle. Go for a walk, bike ride, paddle, snow shoe, etc and this counts as one of your two physical activities of the day.

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2x Physical Activity: You cannot undo full days of sitting with a CrossFit workout 3-5 times per week. General daily movement is an essential part of your routine. Find ways to incorporate more activity in your life - bike to work, go for a walk at lunch, stretch while watching a show, etc. 

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