WINTER NUTRITION CHALLENGE 2017: BUY-IN & POINTS Big Thompson CrossFit. Strength. Dedication. Community. Loveland, CO Challenge begins February 8th! ■ Congratulations to those of you who are wanting to make a change and live a healthier lifestyle. This is going to be a fun, challenging and hugely rewarding six weeks. Remember, the more you put into this, the more you will get out of it. ■ Play by the rules, be honest and you’ll see great results. “The food you eat either makes you more healthily or less healthy. Those are your options.”– It Starts With Food Challenge Overview ■ 6 Week Challenge that includes: – Performance Workout (before/after) – Before/After photos (for your eyes only, you may share if you would like) – Body Fat Truck (before/after) - optional – Weekly email check-ins – Based off of the Whole30 – Buy-in – Points ■ Please read all of the enclosed material even if you’ve participated in a challenge with us before. The rules have changed and we are doing something new! The Buy-In ■ $20 buy in (cash only). You will get this whole amount back, as long as you make it through the challenge. – If you don’t make it through the challenge, your money will go into a pot for the next gym party. The Points ■ Food – You automatically get 3 points per day. Every food item you screw up on, you lose a point. If you lose all 3 points of the day, that’s it. Even if you messed up more, we won’t take any more away from you. Just do better the next day. ■ WOD – If you workout 3 or more times a week, you get an extra 2 points per week. If you don’t, you lose all 2 points. There is a potential for 12 points here. You get one cheat meal. ■ This is not a cheat meal that turns into a cheat afternoon and then turns into a cheat day. One single meal throughout the whole 6 weeks. Daily habit bonus points ■ Every week there is going to be a daily habit focus where you can get bonus points. – Week 1: Mobility – Week 2: Sleep – Week 3: Hydrate – Week 4: Log Food – Week 5: Act of Kindness – Week 6: Reflect Week 1: Mobility ■ Get a point everyday this week that you pursue mobility for at least 10 minutes. – Link to plenty of stretches and exercises to get you started Week 2: Sleep ■ Set a sleep goal (the number of hours and minutes you’ll sleep each night), and stick with it, attempting to get just slightly more sleep than you would otherwise. Get a point for every night you attempted to meet your sleep goal. Meaning you were laying in bed, with the lights out and TV off trying to sleep. – Great article about why you should take sleep seriously. Week 3: Hydrate ■ Drink ounces of water equal to your bodyweight (in pounds) divided by 3. Get a point each day you drink this amount of water. – Example: 165 lbs/3= 55 ounces of water – Read how chronic dehydration can make you fat, tired and weak. Week 4: Log Food ■ You get a point for every day you logged all your food into myfitnesspal.com. It can be a bit more time consuming, but something that everyone should do at some point in time. It gives you a totally different perspective on food. You get to see your macro breakdown, how many calories you’re eating and also some good insight on the micro-nutrients. It’s only one week, you can do it. – When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. Read about how to meal plan here. Week 5: Act of Kindness ■ Get a point for performing an act of kindness each day. – A simple act of kindness to anyone in your world – acquaintance or stranger. The acts have no size requirement. Small acts are as important as grand gestures. The acts need not cost money. – You must perform the act intentionally to receive the point. You should not give yourself credit for something that was nice but unintentional. – Random acts of kindness can benefit your heart, reduce anxiety, lower blood pressure and help you to simply be a happier human. Week 6: Reflect ■ Get a point at the end of each day when you write briefly about how the day went. – A note on how the day went, something you’re thankful for, an intention for tomorrow, a story, even a motivational quote. Weekly Coaches Challenge ■ Each week a coach will announce a challenge. If you complete the challenge you get a point. Prizes ■ The goal of this challenge is to keep/obtain as many points as possible. There will be a 1st, 2nd, and 3rd place. 1st place gets their choice of the prizes below. After 1st place chooses, 2nd place gets their choice of what’s left and 3rd place gets whatever 1st and 2nd don’t choose. ■ Prize 1: You get to program a Saturday WOD that the entire gym will do. Cliff must approve it and you must come in and do said WOD with everyone else. ■ Prize 2: Get 3 class coupons where you get to pick the music. If you always wanted to workout to the Frozen soundtrack this is your chance! Of course, the music cannot be offensive. ■ Prize 3: Get 3 class coupons where you get dibs on equipment, spot, etc. You get to pick your squat rack, your spot on the floor, your pull-up bar, your rings, rope, etc. This could prove to be useful for certain WODS (Fran, Diane, Elizabeth, etc). ■ Tiebreaker: We will compare Performance WOD before/after scores. How to Sign-up ■ We will be using a Google Docs to keep track of everything . – If you are on a computer, go here to sign up. Simply put your name in the name column. Congrats, you’re committed! – If you need access via your phone, you’ll need to download the google docs and google sheets app. ■ You will be responsible for keeping track and entering your own points via the google docs spreadsheet. ■ If you are totally new to this and intimidated by everything come talk to one of the coaches. We are here to help you! ■ If you don’t have normal access to a computer or Google Docs you can record your points on a paper version and Coach Shawna will enter your points for you each week. Winter Nutrition Challenge Dates ■ Wed Feb 8th Challenge Kick Off – Body Fat Testing ($65 for the before/after package) – Performance WOD ■ Wed March 22nd Challenge Ends – Body Fat Testing – Performance WOD Retest ■ Sat March 25th – Points winners announced – If you made it through the challenge you get your buy-in cash back! Whole30 Links ■ Whole 30 – Website ■ It Starts with Food – Book ■ Whole 30 Shopping List ■ Whole 30 Meal Planning Template ■ Whole 30 Guide to Grocery Shopping ■ Whole 30 Seasonal Produce Guide ■ Whole 30 Pantry Stocking Guide ■ Whole 30 Guide to Sneaky Sugars ■ Whole 30 Guide to Good Meat ■ Whole 30 Dining Guide ■ Whole 30 Travel Guide CrossFit Nutrition Links ■ The Basics ■ How Much Food Should I Eat? – Zone Meal Plans – Journal Article – New Version (2015) ■ – Original Version (2004) Carbohydrate Selection ■ Simple Nutrition Series (Videos) – Journal Article – Episode 1 ■ Supplements & Snake Oil – Episode 2 – Journal Article – Episode 3 – Episode 4 – Episode 5 Some Recipes from the CF Journal ■ Thai Turkey Meatballs ■ Ribs and Sweet Potatoes with Paleo Q Sauce ■ Balsamic Apple Compote ■ Butternut Squash Lasagna ■ Mexican Meatballs ■ Sesame Chicken with Broccoli ■ Bacon Crusted Breakfast Pizza ■ Greek Freak Salad with Halibut ■ Creamy Shrimp Zucchini ■ Chipotle Bison Chili with Butternut Squash ■ Acorn Squash Molcajete ■ Chuck-wagon Brisket Pot Roast ■ Kickin’ Like Van Damme Chicken ■ Bacon Wrapped Jalapeno Poppers ■ Chipotle Chicken Frittata ■ Deep Dish Breakfast Pizza ■ Lemon Pepper Chicken with Butternut Squash ■ Cinnamon-Infused Short Ribs ■ Fajita Pie ■ Pastel del Papa ■ Bacon Butternut Turducken ■ Bananas Foster ■ Chicken Tikka Masala with Spaghetti Squash ■ Christmas Morning Quiche Lorraine Paleo Recipe Blogs (there are so many more!) ■ PaleOMG – Paleo Recipes Blog ■ Civilized Caveman – Paleo Recipe Blog ■ Nom Nom Paleo – Paleo Recipe Blog ■ Everyday Paleo – Paleo Recipe Blog ■ Against All Grain – Paleo Recipe Blog ■ The Clothes Make the Girl – Paleo Recipe Blog ■ Stupid Easy Paleo – Paleo Recipe Blog.