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CrossFit 908 Lifestyle Challenge October 1, 2013 - October 30, 2013 What kind of a challenge is this? - The idea behind this challenge is very simple. Take a month out of your life and try to be as good to yourself from a well-being perspective, and see what kind of changes you can enact. This challenge will not only include nutrition, but it will also evaluate your sleep, exercise, and hydration. You will be scored in two categories: Compliance within the scored categories and % weight loss of starting weight. In addition we will take into account the person who makes the most dramatic change (before and after pics required) and % body fat loss (dunk tank % bodyfat testing required). You don’t have to take pictures or do the bodyfat testing to qualify for the challenge. There will be added prizes for those who do. Here are the guidelines for each of the scored categories. NUTRITION - This challenge will be based off of Paleo and Primal nutrition principles. It is a whole foods diet that avoids grains, dairy, legumes, alcohol and all added sugars. Mark Sisson, from Mark’s Daily Apple, has a fantastic introduction into this style of eating which can be found HERE. This a challenge, not a diet. We are not asking you to try to avoid eating certain things for a temporary period of time. We really want you to educate yourself on this nutritional approach and start thinking about food as fuel. You can eat all kinds of meats, fruits, vegetables, nuts, seeds, great fats like avocado and coconut oil, and some starches. We will provide you with an approved foods list so you will be well equipped at the grocery store. Your success in this challenge will be determined by your ability to plan your meals. Always have snacks on hand, and make sure to cook a lot at one time so you have leftovers. We will be available via email if you have any questions or simply need some encouragement. EXERCISE - You will be scored on the number of days you workout per week. Workouts outside of the gym will count. SLEEP - You will be scored on the total number of hours you sleep in a 24-hr period. HYDRATION - You will be required to drink a certain % of your body weight in ounces of water each day. SCORING - You will be provided with a score sheet where you will fill in points on a daily basis. Compliance - The scoring system is based on Nutrition, Exercise, Sleep, and Hydration. You will be required to post your points daily on a Facebook page specifically created for you, the challengers. Compliance will be the biggest factor in determining the winner. You will receive points for the following: o Nutrition: +3 Points - An entire day of eating 100% within the guidelines of the challenge. +0 Points - On any day you eat outside of the guidelines you will receive a 0 for that day in this category -1 Point - Any beverage that is not allowed on the challenge will detract 1 point from your daily nutrition total with a max of -5 points in a day from beverages. Note: Scores per day from nutrition can range from +3 to -5. Ex: If you eat clean and have one glass of wine, that is a score of 2. If you don’t eat clean, and have a glass of wine, that is a score of -1. o Exercise/Mobility: +1 Point - For every day you workout you will receive a +1. (Max +7 in a week) +1 Point - For every day you spend 30+ minutes on mobility you will receive +1 (Max +3 in a week) Note: Max score per week is +10 from exercise/mobility o Sleep: +1 Point - 7+ Hours of sleep in a day. Naps count. +0 Points - 5-7 Hours of sleep -1 Point - <5 Hours of sleep Max score per week from Sleep is +7. o Hydration: +1 Point - 40% your body weight in ounces of water each day. i.e. a 200lb person would drink 80oz of water each day. +0 Points - <40% of your body weight in water Max score per week from Hydration is +7. % Weight Loss- We know it is not everyones goal to lose weight, but for many of us it is. Losing weight is a valuable criterion when determining the success of a nutrition plan. Some of you may be in the process of trying to gain weight, or add lean mass. Your efforts are applauded, but winning this challenge is not for you. Coach Discretion - As with most challenges there is usually only one winner. We reserve the right to honor those who make dramatic transformations. Informational Resources o Mark’s Daily Apple o Robb Wolf Food Blogs o Nutty Kitchen o Civilized Caveman o Primal Palate o The Foodee o Chowstalker o PaleOMG Some info on Foods ENCOURAGED FOODS: meat (preferably grass-fed) poultry (preferably free range) fresh fish & seafood (preferably wild) eggs (preferably free range) more vegetables than fresh fruit - Organic is encouraged nuts & seeds (preferably raw and unsalted. Be careful with nuts that are roasted in oils. They are not allowed) minimally processed oils & animal fats (e.g., EVOO, coconut oil, lard, beef tallow, and ghee—be aware that some of these are not meant for high-heat cooking but should be used raw) ACCEPTABLE BEVERAGES: Water Coffee / Tea Coconut Water FOODS TO EAT IN MODERATION: Dried fruits - High concentration of suger Nuts mixed with dried & fresh fruits Starchy vegetables (e.g., starchy tubers, potatoes, sweet potatoes) - Post workout is a perfect time for these foods. FOODS TO AVOID: Dairy (e.g., milk, cheese, yogurt, butter, whey protein powder) Commercial salad dressings, condiments, soft drinks & fruit juices, Sweets (i.e., candy, honey, sugars [sucrose, molasses, high fructose corn syrup, fructose, agave nectar]), diet sodas, refined vegetable oils (especially corn, soy, & canola), foods containing artificial sweeteners, chemical food additives. Cereal Grains Barley (barley soup, barley bread, and all processed foods made with barley) Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup) Millet Oats (steel-cut oats, rolled oats, and all processed foods made with oats) Rice (brown rice, white rice, rice noodles, rice cakes, Rice flour (all processed foods made with rice) Rye (rye bread, rye crackers, and all processed foods made with rye) Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour) Wild rice Cereal Grain like Seeds such as amaranth, buckwheat, and quinoa Legumes All beans (black beans, broad beans, fava beans, field beans, garbanzo beans, kidney beans, lima beans, navy beans, pinto beans, red beans, string beans, white beans) Black-eyed peas, Chickpeas Lentils Peas, Snow peas, Sugar snap peas Miso Peanut butter, Peanuts Soybeans and all soybean products, including tofu BEVERAGES TO AVOID: Milk Alcohol (Beer is off limits, no excuses) Soda / Diet Soda / Energy Drinks Fruit Juice - High concentration of sugar