THE CHALLENGE

The summer is over. No more ice cream and fruity summer drinks. It’s time to get back on track. No better way to do so than with a Nutrition Challenge! Remember, we use these challenges to see what works in our own personal lives… we don’t expect it to work for all of you. Take what works, and incorporate that in your routine… build up the right system over time. This isn’t a quick fix.

This specific challenge is about quality. No scales and no measuring cups, just quality foods, with a penalty for “treats”. It’s just 30 days to see if the pure quality approach works for you.

And you’re not doing it alone!  You will choose or be assigned a partner for accountability. You’ll keep each other honest and healthy and if you have a “treat” you both pay the penalty! More on this later…

THE RULES

What you can eat:

  • Vegetables — Lettuce, spinach, kale, brussels, cauliflower, broccoli, peppers, cucumber, carrots, tomatoes, white potatoes, sweet potatoes, corn on the cobb (or fresh off), beets, radishes, celery, etc.
  • Proteins —  Chicken, turkey, fish, seafood, grass-fed beef/steak, eggs, buffalo, venison, etc.
  • Fats — Avocado, guacamole, coconut, oils, olives, nuts, seeds, butter (grass-fed only e.g. Kerry Gold, Kate’s, etc)
  • Fruits — Fresh fruit; apples, oranges, berries, watermelon, all melons, bananas, kiwi, grapes, pears, nectarines, peaches
  • Grains — Rice and oats
  • Dairy — splash of cream in coffee

What you can’t eat:

  • Sugar — honey, maple syrup, agave nectar, coconut crystals, artificial sweeteners of any kind (stevia, equal, etc.)
  • Fruits — Dried fruit or anything with fruit concentrates (e.g. jams and jellies, juices, etc.)
  • Processed Foods — items you cannot make in your kitchen, items with ingredients you cannot find in your kitchen
  • Gluten Containing Grains –wheat, barley and rye
  • Dairy — milk, cheese, ice cream, yogurt (UNLESS vegetarian/vegan)
  • Legumes — alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, tamarind (UNLESS vegetarian/vegan)
  • Soy — soy milk, soy beans (edamame), soy sauce
  • Fats — Canola, safflower and hydrogenated oils, peanuts or peanut butter

Exceptions: Pre/Post Workout (within an hour before or after WOD):

  • Fuel for Fire
  • Protein powder
  • Pre-workout powders
  • Any supplements that do not comply with the can’t list above (e.g. Rx Bars or post-workout bar)

THE COMPETITION

1) BODY METRICS (Total % Change)

They will include: weight, arm, chest, waist, hips AND a full length “selfie” (taken by YOU or a coach)

2) DAILY SCORE (Total Points)

If you eat within the parameters of the challenge (veggies, proteins, fats, non-gluten containing grains and fruits), you get a YES for the day. If you don’t, you get a NO. Each partner will record their own daily scores to the Goal whiteboard at the back of the gym.

The Penalty: For each “NO” you post on the Goal board, you and your partner must do the penalty for that week. The penalty complies to both partner and must be performed on the very same day that the “NO” is posted. So if partner 1 is a “YES” and partner 2 is a “NO”, you both still do (for example) 50 burpees.

Weekly Penalty (per “No”)
Week 1: 100 Squats
Week 2: 50 Push Ups
Week 3: 50 Burpees
Week 4+: 100 Sit Ups

Weekly Bonus (1 point available per week)
Week 1: Accumulate 10,000 meters (as a team)
Week 2: Accumulate 300 wall balls (as a team)
Week 3: Accumulate 6 miles on the bike (as a team)
Week 4+: Accumulate 600 double-unders (or 600 single-unders)

WHAT YOU NEED TO DO

  1. Sign up with a partner — Go to the back pull up rig and sign up on the “Goals” whiteboard. If you don’t have a partner, we’ll pair you up with one.
  2. Get your measurements/photo taken — See a coach BEFORE class.
  3. Begin logging your daily scores — Starting Tuesday, Sept 4th, log your scores to the back whiteboard
  4. Pay your penalty — If you score a NO, be ready to pay up!

THE WINNERS

The Back To Basics Nutrition Challenge ends on Thurday, Oct 4th! At that time, we will tally up the points based on a combination of team scores, measurements and benchmark WOD improvements. The winning duo will receive PRIZES!

HELPFUL RESOURCES

ANY QUESTIONS?

Post them to comments on THIS page and the coaches will respond (as will our members!).