No Booze. No problem!

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Happy 2019, RCB fam! Today is the first full day of our No Booze Challenge! If you haven’t signed up yet, get your name on the white board ASAP. It’s the beginning of the year, and for most people motivation is HIGH. Let’s take advantage of it.

Our challenge runs until February 14th. The rules are simple - no alcohol! We’re working on the honor system, so be sure to hold yourself *and* your gym friends accountable. If you slip up, take your penalty (hint - burpees will be involved), write your time up on the board, and then get back on it. With The Open quickly approaching, this is a great time to make sure our health is dialed in.

Socializing & drinking are pretty synonymous in this town of 1,000,000 breweries. Want some tips for going out and not drinking? Here’s what I would do:

🔹 keep something in your hand. Think sparkling water, kombucha, or club soda. Or ask for a cocktail without the alcohol.

🔹 ask the bartender to make it look like a cocktail - put it in a cocktail glass, throw in a lime, etc.

🔹 be confident in your decision. Peer pressure is a real thing, but if you’re confident in your “why”, it makes it easier to fend off the offers for free drinks or sips of friends’ drinks.

🔹 offer to be designated driver! You’ll save your friends from dishing out $$$ on Lyft rides and keep yourself accountable. Win-win.

If you know going out will be too tempting, skip it completely. Invite friends over for a (sober) game night, go for a hike, have a movie date, find ways to stay out of the breweries and bars. You can do this, and I promise you will feel so much better. Not to mention, your bank account will be much happier too.


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To booze or not to booze…that is the question 🍸🍷🍻🥃 Along with all the time we spend with loved ones, this season may also be filled with all the delicious sweets, treats, *and* cocktails.

Alcohol has long been a part of celebrating and socializing in our society. We’re not saying that you can’t enjoy a drink or two - especially on special occasions and holidays 🎄🎉 but it’s important to know *how* those drinks will affect your body so we can enjoy responsibly.

When we drink, our body prioritizes metabolizing the alcohol before anything else. It is a toxin after all. All of our normal body processes slow down as our body tries to take care of that booze. Research has shown that fat breakdown slows and fat storage increases when we drink. Alcohol also has the potential to reduce your gainzzz by suppressing muscle protein synthesis (aka your ability to build muscle mass). 

If you know you’re going to drink, here’s how to be smart about it:

🏋🏽‍♂️sneak a morning workout in

🥦 eat really well throughout the day - think protein-rich meals and all the veggies

🚰 drink h2o like it’s your job

🍻give yourself a limit - 2 drinks max is plenty!

🍸when choosing what to drink, skip the sugar-loaded mixed drinks and splurge on the high quality stuff

🍕 if you get a case of the munchies, try your best to choose snacks that are nutrient-dense (that’s a nice way of saying to skip the 2am pizza run)

And if you have goals (especially body composition goals), don’t be afraid to stick to your guns and skip the alcohol completely. Sip on that Zevia, kombucha, or sparkling water with lime with pride. Your body, your mind, and your gains will thank you for it! 👀 PS - be on the lookout for a no-booze challenge coming up in 2019 - just in time for The Open!