Many of you participated in the introductory seminars and kick-off meetings for the Healthy Habits program.  Congratulations, you’ve taken a big first step in committing to transforming your body and conquering your performance goals!  We’re excited to launch and to see your progress over the next 90 days.

For those of you that missed the intro and kick-off meetings, you have through Saturday 6/6 to register.  To get a better sense for the program, we are making the presentation slides freely available to you.  If you have questions, please reach out to Matt directly at coach@coachmattbrown.com).

The Foundry Chicago CrossFit Nutrition Program

** Make-up measurement taking is available on the following schedule **

  • Monday 6/1, 5-6pm at Printers Row
  • Monday 6/1, 6:15-7:15pm at Union Station
  • Saturday 6/6, 10-11am at Printers Row

As this is a habit based program, we’d like to share the first two habits that were introduced this week to demonstrate how this program will be different from others you may have encountered in the past.  As outlined in the presentation, there are two tracks available:

  • #Shredz (fat loss)
  • #Gainz (muscle gain)

For weeks 1&2, participants will be adopting the following habits:

Fat Loss:

  • Habit #1 – track food/drink intake in a food journal (available in Wodify).
  • Habit #2 – consume 20g of protein within one hour of waking.

Muscle Gain:

  • Habit #1 – track food/drink intake in a food journal (available in Wodify).
  • Habit #2 – consume the equivalent of 35% of your body weight in kilograms or 20g of protein within one hour of waking (whichever is greater). How do I convert lbs. to kg?

EXAMPLE: Coach Matt’s body weight is 163lbs., which translates to 73.94 kg.  Rounding up to 75kg, Matt’s morning consumption would be 26 – 28g.

Many people asked for advice on how to get 20g of protein in the morning.  To address this, here are some potential options:

  • 3-5 Eggs (hard boiled, scrambled, fried, etc.) – 6g per egg
  • Protein powder (whey, hemp, rice, etc.) – most protein powder supplements have a minimum of 20g per serving.  The Foundry sells SFH, which is a solid brand and very reasonably priced for grass-fed, whey protein.  The ingredients are also very clean compared to many supplements.
  • Leftovers! – Make one extra serving and eat it for breakfast.  In other words “cook once, eat twice”.
  • Plant based options – Beans or Lentils.  Easily one of the most protein rich plant based options available.

For the portion guide referenced during the presentation go here: http://www.precisionnutrition.com/calorie-control-guide

To see this year’s “Dirty Dozen” and “Clean Fifteen”, go here:


Teams of 2-4 are forming this week to provide support, accountability, and fun during this challenge!

What You Need to Know: The Quick Facts

  • 90 Day Challenge for optimum health through nutrition and lifestyle
  • Two tracks available: fat loss & mass gain.
  • Bi-Weekly Meetings to stay on track
  • Teams of 2-4 for accountability and fun
  • Private message board for discussion and ideas
  • Weekly Q&A Call
  • Prizes for the top individual and team!

Participants can expect great results from this program and we encourage you to grab a buddy and jump on board while there are still spots available!  If you have any questions or concerns, contact Coach Matt and he’ll be happy to talk through anything you’re unsure about.  Find him at coach@coachmattbrown.com.


Register for Healthy Habits