6 Week, Food Challenge!

Date Created: Jan 15th 2014 | Categories: CrossFit |

6 Week Challenge

2015 Look, Feel and Perform Better Challenge

Challenge Overview

It’s just past that time of year again… Resolution time! While we think that it’s best to act in accordance with your goals and values all (or at least, most) of the time, we also recognize that many of us use markers like the beginning of the year to try and kick start positive changes. Some of you have done this in years past, some of you are new to it so here’s the overview:

Who?
The entire CrossFit Acclaim community, family and friends.

What?
A 6 week challenge meant as a collective kick start into healthier nutrition and recovery habits.

Where?
Right where you are! We’ll be hosting a potluck in the gym approximately 3 weeks into the challenge (2/7/15). We will have an online forum set up next week to serve as a support tool for all members on our website.

When?
We’ll have a kick off meeting and Q&A on Saturday January 10th at 9am, that outlines the challenge which will run from January 12, 2015 through February 23, 2015. We’ll wrap up with another potluck and awards ceremony on Saturday, February 28th.

Why?
To look, feel, and perform better! And, for the opportunity to win some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and a women’s category is to be determined. It’s our inaugural year, so the goodies could be quite plentiful. Let’s set the bar high!


Now, here are the guidelines of the challenge and how to participate.

  • Comment on this post! This will enter you into the challenge. Once you complete the following steps we’ll check them off. Please complete all steps by January 15th in order to be eligible for prizes.
  • Buy-in of $10. This must be cash and can be given to Mike or Kris. Why? This will bolster the funds for prizes. Sweeten the pot!
  • Answer a few brief questions and get your “before” photo taken by Melissa. Body composition testing is also available for a nominal charge. The images and data are private and will not be published or seen by anyone without your consent.

The idea behind this challenge is simple. While extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash.” Our end goal is sustainability. We’d rather you change a few manageable things for the long term than many things for six weeks and then get lost in a haze of pizza, donuts, and self-loathing.

That being said, choose which label/statement below that best describes you and then try to follow those guidelines for the entire challenge!


So, What Type of Eater are You?


Level 1 Eater

“I’m kind of a mess, I have no real idea what to eat or what recovery even means. This is the first time I’m going to follow any real guidance on what to eat – You’ll work to develop a baseline of quality food choices, good sleep, and recovery.

Goal – To improve food quality, balance training and recovery, and start to make choices that support your goals.

  • Eat meals that are made up of lean protein and vegetables or some fruit and enough healthy fat to feel full. Each meal should include something from each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, or fish if you eat it.
  • Avoid grains and gluten products. This means bread, pasta, tortillas (sniff), beer (sniff, sniff), pastries, cookies, etc… Check labels for wheat/gluten containing items. Better yet don’t eat packaged foods.
  • Avoid refined sugars. This means fruit juice, honey, fructose, coconut sugar, agave, etc…
  • Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of body weight.

Consider altogether eliminating the following throughout the challenge. Allow small amounts only if you need it to maintain sanity.

  • SOME dairy – cream in coffee and full-fat, fermented, unsweetened dairy like Greek yogurt. Many people are sensitive to dairy and most of it will help with gaining weight so consider this depending on your goals.
  • SOME alcohol in the form of wine or liquor. Beer contains gluten, except for a few. The refining process of liquors leaves the gluten out, plus tequila is kinda paleo? Alcohol can also impair sleep. *If your goals include losing bodyfat then minimize booze or cut it out completely. It’s empty calories, and the truth is the only reason to drink alcohol is to get a buzz. If you do include it limit yourself to fewer than 7 alcoholic beverages in a week.
  • SOME coffee. Yeah, I don’t want to know what you act like without your morning cup either but consider cutting down and having it early in the day only, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.

Your Food Points are earned as follows:

  • 3 Points = Full Clean All Day – Ate clean all day! Had lean protein + veggies/fruits + healthy fats with each meal, avoided grains and gluten products, avoided refined sugars.
  • 2 Points = 1 Item Off List – Had croutons on my salad, my eggs in a wrap, a candy bar snack, etc.
  • 0 Points = Off Plan – Sandwich on bread with soda, pizza and beer, bagel with cream cheese, etc.

Your bonus points are as follows:

1 Point each for:

  • Fish Oil and other supplementation (protein, green food, etc.) – For example, you took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.
  • WOD – at CrossFit Acclaim or any other physical activity performed outside of the gym.

*There is a 5 pt. daily maximum!


Level 2 Eater -

“I know what I should eat, I understand what macronutrients are, and I generally choose quality foods. I’ve done the Paleo Challenge before with some initial success but then struggle and seem to fall off the rails. I often sleep like crap, feel beat up, and eat too many cheat meals.” – You’ll work on a plan to eat the right food in the right quantities, adding the important aspect of portion control to a healthy diet.

Goal – To eat optimally sized meals with good macronutrient balance, added to an already solid base of food quality.  By taking stock of weighed and measured portions, you’ll develop an internal food scale that you can keep with you for a lifetime. As you’ve maybe discovered it’s in fact easy to overeat paleo foods and to succumb to cravings if the overall diet and lifestyle isn’t balanced.

Unbalanced food intake can lead to poor sleep, which can lead to carb cravings and/or over-reliance on caffeine, which can result in poor sleep…you see where this cycle goes. Particularly problematic can be “paleo” desserts, snacks, and treats.

Eat Zone balanced meals that are made up of lean protein, carbohydrates like  vegetables or some fruit or starchy vegetables and healthy fat. Each meal should include each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, and beans, or fish if you eat it.

Calculate your current body fat, and figure out your Zone block prescription.

Weigh and measure your meals throughout the challenge and eat 3-5 meals that are Zone balanced and add up to the right amount of blocks each day. You won’t (and shouldn’t) always need to do this but it can be extremely helpful to develop an awareness of what a balanced meal looks like, and how much or little food you need to feel satisfied and recovered.

Remember, you’re developing your internal scale.

Prepare or purchase meals ahead of time so you don’t find yourself guessing. If you wind up eating on the fly then use your best eyeball judgement to stick to Zone quantities. Be realistic.

Minimize grains if you decide to include them. They may or may not be verboten for you but notice how they stack up quantity-wise next to a serving of roasted vegetables or a spinach salad. If you do include them be aware of how your body responds.

Avoid refined sugars. Again, notice how they stack up next to fruits and other sweet carb sources. Same goes for booze. It pays to minimize it as it counts toward your carb blocks. Aim for no more than 7 alcoholic beverages a week.

Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of bodyweight. No, not diet Coke, sorry.

Your Food Points are earned as follows:

  • 3 Points = Full Clean All Day – Ate clean, Zone balanced meals all day! Had lean protein + veggies/fruits + healthy fats with each meal, avoided grains and gluten products, avoided refined sugars.
  • 2 Points = 1 Item Off List – Had croutons on my salad, my eggs in a wrap, a candy bar snack, etc. 1 meal off Zone.
  • 0 Points = Off Plan – Sandwich on bread with soda, pizza and beer, bagel with cream cheese, etc.

Your bonus points are as follows:

1 Point each for:

  • Fish Oil and other supplementation (protein, green food, etc.) – For example, you took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.
  • WOD – at CrossFit Acclaim or any other physical activity performed outside of the gym.

*There is a 5 pt. daily maximum!


Winners will be selected based on three criteria:

  • Positive body comp changes visible through Before and After photos
  • Total points earned through adherence to your habits in the challenge
  • Improvement on the Test WOD (if completed)

 

14 Comments

  1. Comment by: Seth
    Posted on: 11th Jan 2015Reply

    I’m in! Not sure how I am going to eat all this food tomorrow!

  2. Comment by: Jim R
    Posted on: 11th Jan 2015Reply

    I’m in. Level 2

  3. Comment by: Courtney
    Posted on: 11th Jan 2015Reply

    I’m in! I definitely need this… And I’ll be totally committed as of tomorrow…until then, I have a lot of beer and delicious food to eat. Nom nom nom.. :)

  4. Comment by: Mackenzie Whyte
    Posted on: 11th Jan 2015Reply

    I’m a level 2 eater.

  5. Comment by: Beto
    Posted on: 12th Jan 2015Reply

    Checking in! Just finished my junk food binge. What a horrible idea! At least now i don’t crave any garbage. Ha!

  6. Comment by: Kendra M
    Posted on: 12th Jan 2015Reply

    I’m in! Level 1. Sorry Zone, not this time

  7. Comment by: Lauren Harpe
    Posted on: 12th Jan 2015Reply

    Count me in! Level 1 :)

  8. Comment by: Danielle
    Posted on: 12th Jan 2015Reply

    Level 2

  9. Comment by: Melissa
    Posted on: 12th Jan 2015Reply

    Just a reminder in case their was any confusion on photos: Be sure to take your own or have a friend or family member take your before and after pictures since I did not do that :-)

  10. Comment by: David Sidwell
    Posted on: 13th Jan 2015Reply

    I’m in…

  11. Comment by: Kendra M
    Posted on: 13th Jan 2015Reply

    I got 5 points yesterday! How did everyone else do?

  12. Comment by: Lori O’Leary
    Posted on: 13th Jan 2015Reply

    I’m not sure I’m in….but if I were…I’d be level 1. I don’t have much support at home in the eating department, and he’s the one that buys the groceries and fixes the food (yeah, I”m real lucky that way). :) I’m on the fence right now…

  13. Comment by: Kendra Watters
    Posted on: 13th Jan 2015Reply

    Level one- Lord help the people around me if I go cray cray.

  14. Comment by: Talina
    Posted on: 14th Jan 2015Reply

    I’m in, level 2. You can do it!

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