2016 Kickstart Your Fitness Challenge
January 18-February 25
Eat, Sleep, Drink Water, Supplement, Train
EAT
Meat, Poultry, Fish, Eggs
Vegetables
Some Fruit, Nuts, Seeds
Healthy Fat/Oils
Fermented Foods
Spices/Herbs
Very Limited Dairy (this challenge only)
DON’T EAT
Gluten, Processed Sugar, Additives/Preservatives
Health and wellness are simple to attain if thought of in a
long view with general approach to the basic tenets of
health
1) Eat healthy/clean food
2) Eat enough of it
3) Drink enough water
4) Get enough sleep
5) Take the right supplements
6) stay active
Our generation is diseased, dying, and obese at a rate in
some cases 10x higher than generations before. The main
difference is the amount of crap in our diets that contain
the Vile 4 (Gluten, Sugar, Additives, Preservatives)
OVERVIEW
This next 2 months or so are about bettering your health
through improved fitness in a way that will last beyond this
Challenge. It is not about restarting, it is not about getting back
on track, it is about a NEW start, a new track. Last holidays, last
year, last decade are gone, 2016 is here and so is a new
opportunity to get fit, healthy, and start kicking ass.
Fad diets, quick fixes, the crap that you are led to believe work
wonders in short, easy amounts of time are exactly that : crap.
Getting fit in the way you want is hard work but NOT
impossible. The Kickstarter Challenge is done to show you that
a little hard work can go a long way to completely reshaping
your fitness, literally and figuratively!
The Challenge works like so: You get points or lose points for
your daily activities related to health and wellness. These
points will be detailed a bit later. You register on the
ThrowdownHQ Paleo Scoreboard (on blog and will be on
website main page) and record your score each day.
There will also be tests starting Wednesday, January 20th and
go for 10 days. These lifts/workouts will be retested then at
the end of the Challenge to prove that not only will you get
incredible changes in body composition and weight, but also
get stronger and more fit.
Since it’s CrossFit and we love winning, there will be winners
overall, from each gym, certain workouts, just winners
EVERYWHERE. Cash money and prizes from our sponsors AKA
Stacey’s sponsors.
YOU HAVE TO PLAY TO WIN!!!
REGISTRATION ON THROWDOWNHQ AND
$20 REGISTRATION AT DESK MUST BE
DONE BY FRIDAY, JANUARY 22!!!
SCIENCE
Most of the crap we eat on a daily basis is loaded with
inflammatory agents that cause us a great deal of stress both
presently and in the near and distant future. Inflammation can
refer to lingering lactic acid buildup in muscles used in daily
exercise, as well as joints, connective tissues, and even skin
that is beaten while training/playing. Lingering soreness/pain
is a direct result of a diet high in inflammatory agents! Only a
few days of clean eating will change this when supplements are
included as well.
What is “Clean” eating/the Paleo Diet?
Clean eating refers to food intake that is centered on
eliminating inflammatory agents from our body and then
maximizing fuel from what we eat. It uses the simple idea of
“eat like our cavepeople ancestors did” and you will ingest only
that which is ideal for the body to consume and process and
leave out that which we have created to make us fat and
useless. Even if you are not an elite athlete, which of course we
all are, food is a powerful and polarizing part of our daily lives,
fuel that can give us great strength but also cause us great
harm.
Generally, when referring to “Clean” eating, we are trying to eat
foods that come to us naturally. Grown, born, cooked with
natural fire (or a modern creation of it) with earthly oils,
spices, etc. If you follow such a guideline for food consumption
then you will be eating only things that contain the 3 vital
macro nutrients (fat, protein, carbohydrate) and other
vitamins, minerals, and little else.
Clean food will contain NONE of the following at any point:
BAD/AVOID
1) Gluten : inflammation in joints and tissues, GI tract,
contributor to genetic diseases and poor choice in sports
teams (like Jets hate Tom Brady)
2) Processed Sugar : kills you quickly. Recent evidence that
Cancer cells feed off of unused glucose which all sugar is
converted to once in your blood stream. Yes, we are feeding
cancer when being fatasses.
3) Additives and Preservatives : can’t pronounce them let
alone process them
People who consume these 4 things on a daily basis are proven
to be many times more susceptible to diseases like Cancer,
Diabetes, hypertension, anxiety related illnesses, and obesity.
These are serious things, life altering things. This doesn’t even
mention the negative affects on our constant quest for super
hero fitness levels. There is nothing good about any of these
things and have no reason to be in our diets as they were
introduced recently relative to history to improve food
distribution, storage, sustainability, starvation, etc. Good things
for sure, but is the answer really just kill everyone silently to
not see people killed loudly?
WHAT DO I EAT??!!!
1) Stay to the outside of the grocery store.
2) Boxes, sealed bags, containers, all are no good. Real
food goes bad in a few days, not a few months
Meat, Fish, Poultry
Vegetables : many
Some Fruit and Nuts/Seeds
Absolutely NO sugar
Dairy, for the sake of our Challenge, can be consumed on a
limited basis. Limited = less than 1 cup per day
RULES / POINT SYSTEM
A general given with all these rules is 1) You must record
DAILY and 2) Honesty and Integrity are paramount
Violation of the latter is punishable by death, the former
by burpees that will probably lead to death.
The only NEGATIVE points are for booze intake.
Unfortunately even those “Paleo” boozes are not good for you.
Booze is empty nutritionally and inflammatory as well!
A day with drinking is a -2. Amount does not matter
FOOD REQUIREMENT = 2 points for meeting all
food intake requirements in a day
Intake Requirements
-AT LEAST 3 balanced meals
- all meals clean
SLEEP REQUIREMENT = 1 Point for 6+ hours of
sleep in a day
WATER INTAKE = 1 point for > 50% BW in oz.
per day.
SUPPLEMENTATION = 1 point for BOTH
REQUIREMENTS in a day. NON TRAINING DAYS
FISH OIL STILL SHOULD BE TAKEN.
1) 2000mg per day of Fish Oil
2) Post WOD Whey Protein (at least 1x)
ON TRAINING DAYS BOTH NEED TO BE TAKEN TO GET THE
POINT. NON TRAINING DAYS FISH OIL GETS YOU THE POINT.
FITNESS = 1 Point per day for MAX 4 POINTS PER
WEEK
1) Must be at least 45 minutes of high intensity
exercise = Class @ Lando or other gym, workout
on your own/home
2) Maximum 2 workouts of 4 will be counted if
done away from CFL
Go forth Landos and fight for greater
health and fitness.
May the PRs always be in your favor.