Kicking Off 2013 with a NUT CHALLENGE
This nutrition challenge approaches fueling from a little bit of a different angle than past challenges. While we still think a Paleo style of eating is the best pathway to optimal health and performance both in the immediate and the long term, we also acknowledge that changing the way you eat is a journey. It is our experience that athletes transition the way they eat not in just 30 or 60 days, but over time as they experience new challenges, realizations, personal experiences, successes and failures. Of course, the deeper commitment the greater the results, but you gotta start somewhere.
The food we eat usually falls somewhere in the spectrum of “worst shit you could ever put in your body” to nutrient-rich fuel that makes you feel and perform at your potential. This 60 day point-based challenge is structured around that view and the perspective of the food journey. Not only does every person have a somewhat unique relationship with food, but also different goals, lifestyles, food skills, and many other connections to what they eat. This challenge allows you to choose a level of commitment that will help you make positive changes with confidence.
Phase 1: Sunday January 20th – February 23rd
Required Info session: Saturday Jan 19th at 11:30
Phase 2: Sunday February 24th- March 23rd
You will have the opportunity to win back ½ of your money, PLUS get prizes every two weeks if you meet the small goals along the way!
All electronic/Smartphone. NO paper logs to turn in every week!
BODY COMPOSITION & PHOTOS:
Make an appointment with a trainer to get your measurements and photos prior to Mon. Jan 21st. These numbers and photos will be kept by the trainers and shown to you at the end of the challenge for comparison purposes only.
If you have never done one of our NUT challenges we highly encourage you to get a baseline set of blood work done for us to look at. Scripts are available at the gym to pick up.
CHOOSE A LEVEL:
Level 1: Eliminate Grains/Sugar/Legumes
Level 2: Whole 30
Level 3: Whole 30 Zone
If you have never Zoned before choose level 1 or 2. After the first month there is an option to bump up to a higher level for the remainder of the challenge.
Level 1: See whole 30 explanation below. HOWEVER, this level can still consume dairy.
Level 2: See Whole 30 below
Level 3: Only available during phase 1 to those that have done Zone in the past.
What is the Whole30?
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?
Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.
Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.
Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.
Here’s how it works:
With your buy-in you get a point bank depending on your level.
Level 1: 15 points
Level 2: 30 points
Level 3: 60 points
If you have a ‘cheat’ you loose points from your bank. These points are weighted depending on your level of commitment.
Level 1: 1 cheat = -15 points
Level 2: 1 cheat= -10 points
Level 3: 1 cheat= -5 points
You can EARN points each day based on the following:
8 hours sleep= +1 point
4-9 grams Fish Oil= +1 point
+1 for regular gym WOD (up to 5 per week)
+1 for attending strength focus
+2 for attending Nuts and Bolts
Eating a meal with in 1 hour of your WOD = +1 point
Log your food and how you are feeling on Evernote daily. You need to keep a tally of negative and positive points earned each day on your log (next to the date). We will adjust your total when we check your logs.
Jan 20-Feb 23rd Phase 1 bonus point avail : 209
Level 1 total point avail: 224
Level 2 total points avail: 239
Level 3 total points avail: 269
FIRST PERFORMANCE PRIZE: Sunday Feb 3rd
For EVERYONE that finishes the first two weeks of the challenge with NO CHEATS!
All it takes is a little preparation. YOU CAN DO IT!!