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Fitness & Nutrition Challenge

May 31 - July 10

Nutrition ADDITION Challenge

After a year of losing out, let’s celebrate the things that we can DO and ADD! The goal of this challenge is to build abundant, healthy plates. Our focus is filling up on the good stuff which will leave little room for the bad. In addition to adding lots of fruit and veggies, we will strive to EAT REAL, NON-PROCESSED food along the way.  

Rules are not overly strict, depriving you of many things, but instead, rules are simple with the goal of teaching life long habits!

To give you all a little extra motivation, we will be partnering you up with a friend to tackle this challenge together.  We will be doing our best to pair up teams that know each other, and will help inspire one another. 

Payment is $25 cash due by 5/31/2021. Prizes will be awarded to top performers and a coaches pick!

The Details

Sign-Up with Wodify Rise

1. Click on the link above to Register. You will be directed to a free application, Wodify Rise. This is your go-to place to enter your daily scores.
2. Bring $25 Cash (cash only) to secure your spot and give to a Coach. Make sure they record your name as ‘paid’.
3. Download the Wodify Rise App to your smart phone to easily access your account and enter your daily scores.

800 grams of Fruits and Vegetables

Fruits and Veggies

Eat 800 grams of fresh fruits and vegetables a day! Using a scale or measuring cup, add all the fruits and veggies to your day!  By filling up on the good stuff, it will leave little room for the bad.  While you should weigh and measure your fruits and veggies, you can estimate quantities when needed. A simple tip is that 1 cup of many fruits or vegetables is ~100g (except leafy greens which are ~25g/cup). A closed fist is about the size of a cup. 

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What Counts?

ALL FRESH fruits and vegetables. To include those from the list below as well.

  • A fruit, count it!
  • Canned items if in water and spices only – no syrups (weighed drained) 
  • A fruit, count it if you eat it as fresh meat. Liquid or dried does not count. 
  • As in corn on the cob or whole kernels.  Cornmeal/Popcorn do not count. 
  • Fermented/pickled foods (e.g., kimchi, sauerkraut, pickles) – sugar free brine
  • Legumes (beans), lentils, and peas
  • A fruit. Count it! 
  • Potatoes (not fried in oil)
  • Recipes with fruits and veggies – if you can weigh the qualifying items before cooking/prepping
  • Smoothies if made at home and you can weigh the qualifying items before blending
  • Tofu if beans and spices only
  • Tomato sauce if without added water, oil, or sugar

What DOESN’T Count?

You have to be able to weigh/measure stand-alone items, therefore the following do not count. 

  • Store-bought or pre-made items that contain fruits or vegetables like soups, Odwalla type smoothies, frozen burritos etc. 
  • Dried anything including fruit, veggie chips, coconut flakes
  • Dehydrated fruits have reduced nutrient values, and weigh more, therefore, they cannot count towards your 800 grams. However, they are allowed to be consumed.
  • Juices or milk of any kind 
  • Commercially fried anything like french fries or tempura
  • Grains of any kind (e.g., quinoa, buckwheat)
  • Nuts including peanuts (a legume) & seeds

No Processed Foods & Added Sugar

Processed Foods & Added Sugar

Eat real food; minimally processed foods. Stick to the exterior of the grocery store rather than purchasing packaged items that live in the middle aisles.

 

What is allowed:

  • All raw fruits and vegetables
  • Canned fruits/vegetables only in water and spices only. NO SYRUPS, CREAMS, ADDED SUGARS
  • All meats, eggs, fish, beef, pork, poultry, wild game, etc.
  • Bacon and sausage, if you can find it sugar free
  • Milk, dairy, flavorless milk alternatives (sugar free), cheese, yogurt
  • Sweeteners: maple syrup, honey. Stevia IN PROTEIN POWDER ONLY
  • Oats, grains, quinoa, rice, rye, barley, corn, flour(s), breads (NO SUGAR ALLOWED)
  • Legumes, beans, tofu, tempeh, edamame. No highly processed meat substitutes, i.e.: Boca Burgers

What is NOT allowed:

  • Refined sugars and sweeteners.
  • Highly processed items: does it have a HUGE ingredient list?
  • Sweetened beverages

 

Sleep

Sleep

Sleep is more important than food. Sounds crazy, but it’s true. Sleep can impact your health, performance, and body composition immensely.  If you sleep 8 or more hours a night, you’ll gain 2 points! If you only get 7, don’t worry – we’ll give you 1 point for trying. Don’t forget that nap time counts!  

  • Add any napping to the night before to gain your hours.

Fitness

WOD and/or Work-Out

Complete the ENTIRE WOD to include warm-up/mobility/strength OR work-out VIGOROUSLY FOR 30 MINUTES on your own (WOD-like exhaustion, not a casual walk in the park)

  • Rest days are important.  10 points MAX earned each week.
  • Run Group cannot be double counted.  Count as Run Group or WOD, not both.  
  • Run Group may be done in addition to your 5 days of WODing

 

Water

Water

To gain 2 points, you must drink 1/2 your bodyweight in ounces of water every day (or see max consumption amount below).  This must be water – not flavored, not coffee.  Herbal tea or infused waters (lemon, mint, cucumber) is allowed. If you can only get ¼ of your weight in oz. of water, don’t sweat! We’ll give you 1 point for trying, but try and ADD a little more tomorrow!

  • Max consumption for females = 90oz 
  • Max consumption for males = 120oz.

Run Group

Run Group

If you complete the weeks run group as prescribed (INCLUDING WARM-UP), give yourself 4 points! If you cannot run due to injuries, you may row the prescribed work instead. This cannot interfere with class time however (see Tarken/Sara if you would like this option). 

No Double Points! Run group CANNOT also be counted as a WOD/ work-out points.  

Frequently Asked Questions

FAQ’s

 

  1. If I do run-group, does that count toward both run group AND physical activity?

No. Run group Is counted as run group only.  You can however do run group in addition to your 5 day WOD allotment.  

 

2. Do I HAVE to Weigh and Measure My Food? 

It is recommended you do at home or at the office for education and awareness. However, FOR VEGGIES, 1 cup is about ~100 grams and a closed adult fist is about 1 cup. About 6 cups (6 fists) ends up being 800 grams. With 1 exception – leafy greens in salads don’t weigh much. They only weigh ~25g/cup – so think about it as 6 cups a day and as many leafy greens as you want when you are estimating. The cup/fist method can be used to estimate grams on the road or out at restaurants. And the more you weigh and measure at home, the more accurate your estimates become.

 

3. Do you have a scale recommendation? 

If you would like to buy a scale, but don’t plan on using it much, there are some great, cheap (less than $15) options on Amazon. The Perfect Portions scale is a nicer one that many of those that count their macros use.

 

Is 800-grams the number for everyone? 

Yes. While not a single number can be perfect for everyone, 800 grams is considered the baseline where people can scale up from there. Eight hundred grams of mixed fruits & veggies ends up being ~400-500 calories (up to 600 calories with avocado and potatoes). This is usually about a quarter of most people’s daily caloric needs. The carbohydrate load depends on the types of fruits and veggies consumed; it will often be 100g of carbs or less. People also eat about 3,000 grams a day of food by weight, so 800 grams is a reasonable volume dedicated for fruits & veggies.

 

Can I do this with ALL Fruit? 

Technically yes, but we definitely don’t recommend it. Remember, it’s ideal to eat a diverse array of fruits and vegetables to maximize the variety of vitamins, minerals, fiber and phytochemicals in the diet. ANY fruit and vegetable choice are usually better than other items in the diet (e.g., grains, processed carbs), but then to optimize that, you need variety.

 

Am I going to lose weight? 

Maybe! What usually happens with the #800gChallenge® is that people fill up on the lower calorie fruit & veggies, and don’t have as much room for all the junk food. So, many people have lost weight. However, if you continue to have too much beer, pizza, and ice cream on top of the 800 grams of fruits and vegetables, you will not lose weight.

Alcohol

The goal of this challenge is to not restrict or remove anything from your diet. This does not mean that we encourage you to have a couple of drinks every day – but we would like to encourage the elimination of daily consumption for optimal results.   Keep in mind that if you mix alcohol with sugary mixers, you will not gain your processed food point. 

Pre-Post WOD Test & Re-Test

On Monday 5/31 we will do a ‘Pre-Challenge Test’ in class. You will have 1 week to get this done if you cannot make It on Monday. 

Prizes

Prize Packages Free Memberships, gift certificates and other prizes will be awarded to 1st, 2nd and 3rd Place as well as the ‘Coaches Pick’ – someone that gave impressive effort, but did not necessarily win the competition.

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