Frequently Asked Questions

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Rule 1 is to consume a large glass of water first thing in the morning before anything else. Think of this as a shower for your insides, used to wake up your digestion and start the day with some much needed hydration. Adding in a squeeze of lemon or a slice of cucumber is great, so is adding a pinch of salt or other natural electrolytes. However no man made water enhancers are to be used. If you prefer to use those in your water, great, but your first drink of the day must be natural.

Head out for a dedicated minimum 20 minute walk. Walk the dog, walk the kids to school, or go for a walk around the neighborhood. Anything that keeps you walking for 20 minutes counts. What doesn’t? 20 minutes in Costco does not count, nor does a round of golf. This should be a dedicated walk where going for a walk is the main purpose.

Rule 3 is definitely the “meat and potatoes” of the challenge. It is about starting each meal with a great base and then building your meal from there. 3 meals a day need to contain 30 grams of protein as well as 2 cups of produce. All fruit and vegetables count, however nuts, seeds and grains do not. These foods can still be eaten but they do not count toward your 2 cups of produce at each meal. Fresh, frozen or canned (with exceptions) can count. The goal is to eat fruit and veggies as close to their natural state as possible. Therefore frozen or canned vegetables can be a good option. Canned fruit that is loaded with added sugar does not count. Nor do juices that remove all the fiber, and dried fruit as they are also very high in sugars.

Yes! Smoothies that contain 30 grams of protein as well as 2 cups of fruit and veggies are a great way to build out a meal.

Yes! However you must start over. Only people who perfectly complete all 6 weeks without breaking any rule will be official members of club 168. This is a challenge and is meant to test you. All the rules are healthy and can be performed for the rest of your life, so instead of worrying about having to start over, think of it as an opportunity to make good choices for a longer period of time.

Leafy greens are great to add to your meals, however use a 4:1 ratio. So 4 cups of leafy greens equal one cup veggies for the challenge.

Pat yourself on the back! Congratulations on completing the challenge! Please send us an email at braiden@motusfitness.ca and we will send you a small congratulations present! Now keep going with as many of the rules as you can! This isn’t meant to be one and done. Keep going and challenge more friends to try it. Maybe start a challenge with your work friends! Let’s see how many people we can have complete the challenge and join the club.