4 week Challenge starting May 15th
Why should you join this Challenge?? Because, everything is designed to help you create sustainable habits that will lead you to the results you’re looking for. I know I’ve personally set hundreds of goals. The ones I’ve achieved were the ones I’d written down, shared with and surrounded myself with people that would support me in attaining them. Looking back on the goals that have gotten away I’ve realized they actually wishes or dreams. Things I kept in my head and didn’t take actual steps towards reaching them. If you’re looking for extra guidance and whole lot of motivation, this Challenge is definitely for you!
- Nutrition Seminar – Tuesday May 16th at 7:15pm
- Goal Setting Training, Weekly Homework and Accountability
- 45 minute One on One Skills Session
- Prizes for the top finishers
Cost for the entire Challenge is $79 for members
We will be using a Scoring System to determine the Challenge Winners
Scoring System – You get 20 points per week. If you follow the guidelines you get to keep all your points. If you stray then you will lose some of your points. Here’s what you need to do to keep all your points:
Workouts: Workout/Exercise on at least 5 of 7 days of the week. These don’t all have to be CrossFit classes. You can also go running, hiking, biking, etc or do an at home bodyweight circuit (we will send out some options for at home workouts). The goal is to get lots of movement throughout the week with some intensity. For every day you miss a workout below the five you lose one point that week (e.g. you do 2 CrossFit classes and go for 1 run you would be at 3 workouts so would lose 2 points). Note you can’t make up for lost workouts by doing multiple workouts on one day it has to be 5 different days in the week.
Nutrition rules: There are three lists below the 1) the Unlimited List, 2) the Not Permitted list and 3) the Limited List. As long as you don’t eat anything from the not permitted list or go over the limit on the limited list you get to keep all your points. Each time you eat something from the not permitted list or go over on the limited list you lose 1 point (e.g. I eat 3 servings of dark chocolate one day I would lose 2 points because the limit is 1 per day). We will provide more detailed lists for anyone in the challenge.
Bonus points: Track your food intake using myfitnesspal or a similar app for 1 consecutive week get 5 bonus points. You can earn this bonus each week. Post about your goals to the Facebook Challenge group you earn 5 bonus points for a written post and 10 bonus points if you post a video. This will be a closed group that only people in the Challenge will see. (If you don’t have Facebook you can email this to me and I can share it with others in the Challenge.)
Alright gang thems the rules. Scoring will be on the honor system and I will send out a weekly form to get your scores. Liz and I ran very similar challenges at our CrossFit in New Zealand and our members there saw some really amazing results. Fill out the form below if you want in:)
-Includes Fish, chicken, steak etc
Non Starchy Vegetables
-Includes Greens, bell peppers, carrots etc.
Processed foods and baked goods
-Includes bread, muffins, tortillas, pasta etc.
Items with added sugar
-Like most desserts, ice cream, milk chocolate (dark chocolate is okay but on limited list).
Deep Fried Foods
-Pretty obvious here but things like French fries, fried chicken etc.
Alcohol – 3 drink limit per week
Dark Chocolate – 1 serving per day (1 serving not 1 Bar)
Fruit Juice – 6oz limit per day
The main focus with the nutrition is to reduce intake of added sugars and processed foods and eat an adequate amount of protein. During the Nutrition Seminar and throughout the Challenge we will cover more specifics on how to dial in your nutrition based on your goals.
Join the Challenge!