THE 2019 LOOK, FEEL, PERFORM BETTER CHALLENGE
It’s that time of year again: New Year’s resolution time. While we believe you should always be working towards your goals, we recognize that many of us use markers like the beginning of the year to kickstart positive changes.
WHO? - This Challenge is meant as a collective kickstart toward healthier nutrition and recovery habits for the entire CrossFit Seize The Day community.
WHEN?– The dates of the challenge are from Monday January 28th to Monday March 25th(which is the last day of the CF Games). There will be Q+A Sessionswhere we’ll answer any questions you have on Thursday January 24th@ 730pm and Saturday January 26th@ 8am.
WHY?- To look, feel, and perform better! And, for some sweet prizes!DID YOU SAY PRIZES? - Yes! The grand prize for both the men’s and women’s category is a one month FREE membership. There are also 2nd and 3rd place prizes for the men’s and women’s categories of $100 and $50 credit towards CFSD swag.
This LFBC Challenge has some similarities to previous Challenges, but this time there will be 3 different Levelsavailable for you to choose from. Each level will have a slightly different focus and level of accountability.
Level 1- Self Guided Nutrition Program(free) - You’ll focus primarily on food quality and eating from a large spectrum of whole foods (eat meats and vegetables, nuts & seeds, some fruit, little starch and no sugar). We will provide a habit score sheet to help you keep track of how you’re doing so you start building some new habits for long term success. Whether your goal is to lose weight, gain weight, get stronger or just be healthier, Level 1 will provide a great start to building a healthy lifestyle or ‘re-learning’ what that means for you.
Level 2- Personalized Calorie and Nutritional Plan($59). - Provides all the Level 1 benefits plus Coach Kathy will take pre/post Challenge photos/measurements and design specifically for you an 8-week nutritional template with specific targets for types and quantities of foods.
Level 3- Personalized Calorie and Nutritional Plan – Plus Private Health Coaching($149) – Provides all the benefits of Levels 1 & 2, plus...Private bi-weekly Health Coaching Sessions with Coach Kathy to evaluate progress and discuss strategies to stay on target.
Which levels should you choose? During this Challenge we’d rather you change a few manageable things over a longer period than change many things at once only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. You can get great results with any of the levels, but eating precisely by weighing and measuring foods works great, IFyou’re the type of personality that doesn’t obsess over food choices. If you’re not sure which way to go, choose Level 1 for now and work on developing good habits.
HOW TO PARTICIPATE- Sign up at front desk or by emailing firstname.lastname@example.org.You must complete the allfollowing steps by Sunday, Jan 27th in order to be eligible for prizes:
- Level 1 participants must submit via email pre-Challenge photos (front, back and one side), plus a recorded weight on the scale at the gym; Level 2/3 will be done by Coach Kathy. All photos/info are private and will not be published or seen by anyone other than us without your consent.
- Perform the Benchmark Test WOD.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines. Track nutritional info (Level 2/3) via myfitnesspal.com.
Winners:. 2019 LFPB Challenge winners will be selected based on the following criteria:
- Positive body comp changes visible through Before and After photo’s and/or measurements
- Total points tracked (on the LFPB Tracker) and adherence to your habits in the LFPB Challenge
- Results on the Benchmark Test WOD’s
The Plan: To improve the quality and quantity of food you eat and balance it with proper training and recovery in a way that supports your goals.
- Eat meals that are made up of whole foods: lean animal protein, lots of vegetables, nuts and seeds and a small amount of starch, grains or fruit. This means in a meal, divide your plate in half - one half should be vegetables, the other half mostly protein and then a little starch.
- Avoid refined sugars and fake sugars: this includes fruit juice, fructose, honey, coconut sugar, agave, maple syrup, Equal, Splenda, etc.
- Avoid baked goods: this includes “paleo” or “healthy” desserts which are usually high in sugar, fats, and over-processed grain products.
- A good rule of thumb: is to shop the perimeter of the grocery store and eat foods that look basically the same on your plate as they started out in nature.
- Hydrate properly: Aim for roughly ½ oz of water, herbal tea, or another non-calorie beverage per pound of bodyweight(so half your bodyweight per day).
- Get Your Sleep: 7+ solid, continuous hours on a regular schedule. Going to bed and waking up at consistent times is best.
You can include the following in modest amounts but may want to consider eliminating: as the Challenge progresses you should consider limiting/eliminating the following for optimal benefits: (meaning only allow small amounts, if and only if, needed to maintain your sanity.)
- Gluten/Grains: Breads, Pastas, etc. Consider limiting/minimizing them as they are usually over processed and often cause inflammatory issues and joint pain.
- Dairy: cream in coffee, unsweetened dairy like Greek yogurt, and cheese used as flavoring, etc. One serving a day isn’t necessarily going to break you, but avoid relying on cheese/dairy as a main protein source. Many people are sensitive to dairy, and it can cause weight gain and inflammatory/digestive issues. Consider limiting/eliminating it depending on your goals.
- Coffee/tea/etc. No one wants to be around you when you haven’t had your morning cup, but consider cutting down and having caffeine early in the day only, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.
- Alcohol: Alcohol is empty calories, has absolutely zero health benefit, can impair sleep and slow your metabolism. If you do choose to include it, limit yourself to 1 drink. Spirits such as tequila & vodka (no sugary mixers!) and dry wines are the best choices.
Scoring: Each day is worth 10pts. Aim for getting as many points as possible each day, but the goal is of this Challenge is progress, not perfection, so if you aren’t perfect, all is not lost. This is about making better choices more often. Consistency over time yields results.
Nutrition(5pts): Give yourself points as follows:
- (1pt) for not consuming any added sugar/fake sugar that day
- (1pt) for not consuming a processed carbohydrate (Bread, pasta, dessert, etc. – this includes “Paleo” versions)
- (1pt) for not consuming any alcohol
- (2pts) (Level 1 participants) - for eating according to the 100 Words of Fitness (eat meats & vegetables, nuts & seeds, some fruit, little starch and no sugar) trying to eat a balance of healthy protein, carbohydrates and fats -or- (Level 2/3 participants) for being within 10% over/under your assigned nutritional goals(calories/macros)
Give yourself additional points for:
- (1pt) for sleeping 7+ solid, continuous hours on a regular schedule. Going to bed and waking up at consistent times is best.
- (1pt) for working out at high-intensity for at least 30min. This can be a CFSD class, extra-credit or a workout on your own.
- (1pt) for active recoveryof 15+ minutes. Examples include mobility and myofascial work (stretching, foam roller, lacrosse ball, massage, etc.) and any purposeful light movement like walking, rowing, yoga, etc.
- (1pt) for proper hydration:Drinking about ½ oz of water per lb. of bodyweight (so ½ your bodyweight). Herbal tea and infused waters are okay too.
- (1pt) for Meditation/Mindfulness Practice: Stress and anxiety can cause a cascade of negative hormonal reactions in the body, so take a few moments here and there (aslittle as 3-5 minutes) to take a step back from your life and take a deep breath.
What’s more important– food quality or counting calories? Tracking calories/macros can be an effective, but...There are the same amount calories/macros in a Snickers and a Protein shake as in a meal of chicken, sweet potato and veggies. It should be obvious which meal will fuel your body to look, feel and perform better. The point here is learning how to consistently fuel your body with healthy foods should be your first goal and then, regulating your caloric intake can further optimize your results. Want accountability? You can track your food intake on MyFitnessPal