Wellness Challenge 2018
Welcome to the Lifting Room CrossFit Wellness Challenge!
For 6 weeks from Friday 23rd February until Friday 6th April, we will attempt to reset our bodies and increase our fitness. To keep it simple we will stick to the following Nutrition Prescription:
Eat Real Food. Not Too Much. Mostly Plants.
These things are where we will find the guidelines for our 6-week challenge.
Our aim is to help each other improve our performance, eating habits and daily routine. We will open up our WhatsApp Group called "Team Lift Welllness 2018" as our safe and friendly place where we can share experiences, recipes and tips on; nutrition, sleeping habits, mindfulness and anything else you feel will encourage the success of our challenge.
This is not a task to count calories, macros or become scale obsessed. We want to encourage positive and conscious choices when it comes to your sleep, food and exercise. We will focus on what we eat and drink, how we sleep, and even our mental well-being, keeping us socially connected, self-aware, and more in control of our day-to-day. The end result of this effort can be profound, leaving us feeling rested, healthy, physically strong, and more open to new experiences.
You’ll keep score, but the power of the challenge is not in the points, but in the results that come from the habits you are able to form over the 6 weeks. We will work together to improve your days, your relationships, and your overall well-being — an effect that is best understood through experience.
You will get 1 point for achieving each of the following things on a daily basis;
Sleeping for 7+ hours; Sleep is more important than your workout, no amount of working out can undo the negative effects of a poor night's sleep.
Eating real food; Real food doesn't come from a packet or container. Buy fresh food, and build your meals from scratch.
Eating mostly plants; Every meal needs to consist mostly of plants. A plate should be covered with vegetables, then the protein and carbohydrates can be added. The large section of the container is for vegetables. You are allowed unlimited vegetables at each meal.
Not eating too much; this means 3-4 meals a day, no seconds, and no snacking. We can rely on the portion controlled containers to measure our food.
We know that eating and sleeping right will improve your health and that's what we will reward with points!
Refer to our FAQ below or contact Sophie if you have any more questions.
Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal.
Sample List; Fish, Meat, Eggs
Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.
Sample List; Sweet potato, Pumpkin, Parnsip, Fruit
Vegetables will go in the large part of your container. Each meal must have at least this many vegetables.
To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.
A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.
Sample List; Avocado, Nuts & seeds, Coconut oil, Olive oil, Avocado oil, Grass-fed butter
How many meals?
If you are over 75kg or 11.5 stone you are allotted 4 meals or trays per day
If you are under 75kg or 11.5 stone you are allotted 3 meals or trays per day
1 tray is 32 ounces broken down into three compartments of 16 oz. (456g), 8 oz. (225g) & 8 oz. (225g). The large compartment is for your greens (plants/vegetables) and the other two are for protein and carbohydrates.
Very simply put, pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise then performance is not the priority and you do not need to take pre or post workout supplements. If you know your body fat percentages this applies for a man over 15 percent body fat and a woman over 22 percent body fat.
The “What About” Foods
These are foods that people commonly ask about. “What about this food?”
If it’s a vegetable eat it, if it’s meat eat it.
No cold or cured cold meats
No almond or coconut flour
No canola or vegetable oil
No honey, agave, maple syrup or sweeteners of any kind
No Battle Oats bars, Quest bars, or any bars
Nut butters must have no added ingredients other than salt
Up to one cup of unsweetened almond milk per day
Up to two tablespoons of grass-fed heavy cream per day
Bacon is a fat not protein
A little more info which will help make your points count..
Please pop your daily points on the board at the box when you are at your class for the previous day
Points are counted on a daily basis, not per meal
Points for your night's sleep count after the day of eating
If you are using a tray to help you with portion control and are weighing your food this can be done after ingredients have been cooked.
Pay a Buy In of £10 and collect your two meal preparation trays from the box
Download WhatsApp and join our Group called 'Team Lift Wellness 2018' by texting Sophie on 07539 087 103
Take a selfie in a mirror or get a buddy/partner to take one for you so you can physically see the positive effect your efforts are having on your body!
Be ready to pop your first points on the board on Saturday 24th February!
The reason for us reaching out to our members to complete this challenge is so that we can spend six weeks building good habits together, so we know what foods to eat and what good portions look like. After these six weeks are over, it’s not expected that you remain as strict as this but the goal is always to Eat Real Food. Not Too Much. Mostly Plants. And Avoid Sugar.
We want to encourage you all to be open, to talk about what you are struggling with or what you find has helped. Who knows how others may be able to help you or how your experiences can help others??!
We are so proud of you all and to be hosting our very own wellness challenge really is an incredible opportunity for us which we are extremely grateful for.
We are really excited to start our very first challenge, and we hope you can get involved and on your way to an even healthier lifestyle.