30 DAY PARTNER NUTRITION CHALLENGE

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What is this challenge about?

This challenge will be solely focused on consuming quality foods to efficiently fuel your body, optimize your metabolism, improve your performance in the gym and boost your overall quality of life. By focusing on the quality of food that you are putting into your system, you will be providing your body with the energy and nutrients it needs to thrive.

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How it will work?

This will be a 30 day long partner challenge in order to increase accountability and maintain motivation throughout the process! You can either sign up with a partner or just sign up on your own and we will pair you with another one of our awesome members looking to take on the challenge. You and your partner are there to support each other and keep each other honest.

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30 days Chalange

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What are the details?

This will be a 30 day challenge of consuming only the quality foods outlined below. Any ‘cheats’ outside of the approved food list will result in a 50 burpee penalty for both YOU AND YOUR PARTNER! This is an all or nothing approach. If one of you cheats – EACH individual has to do 50 burpees!

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RULES :


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What you can eat:

  • Vegetables — you know veggies (no legumes – peas, beans, lentils, soybeans, peanuts, etc)
    •  potatoes and sweet potatoes are OK
  • Proteins — chicken, turkey, fish, grass-fed beef/steak, eggs, buffalo, venison, etc.
  • Fats — avocado, coconut, oils (no canola or hydrogenated oils), nuts (no peanuts or peanut butter), seeds, butter (grassfed only)
  • Fruits — you know fruits (no dried fruit)
  • Grains — plain brown rice, quinoa, plain whole grain oats

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What you can’t eat:

  • Sugar — honey, maple syrup, agave nectar, coconut crystals, artificial sweeteners of any kind (stevia, equal, etc.)
  • Processed Foods — ultimately this is items you cannot make in your kitchen or items with ingredients you cannot find in your kitchen
  • Processed Grains — cereal grains, bread, etc
  • Dairy — milk, creamers, cheese, ice cream, non grassfed butter, etc
  • Legumes — beans (black, kidney, refried), peanuts, lentils, peanuts
  • Soy — soy milk, soy beans (edamame), soy sauce[/column]

SCORING


1) BODY MEASUREMENTS (Start vs Finish)

They will include; weight, waist, arm, hip and chest (women), leg and neck (men) taken on the first and last day of the challenge. Ask a coach to measure you.

2) DAILY SCORE

If you eat within the parameters of the challenge (veggies, proteins, fats, fruits and limited starch), you get a YES for the day. If you don’t, you get a NO. Each partner will record their own daily scores to the chart located in the gym

You can earn a bonus point for each day that you WOD. We want to encourage you to eat well and stay active! For days that you work out, you will put a YES+1 or a NO+1

Burpee PenaltyFor each “NO” (regardless of if you work out or not) you or your partner posts throughout the challenge, you and your partner must do 50 burpees each the very same day that it is posted. So if partner 1 is a “YES” and partner 2 is a “NO”, you both still do 50 burpees. (the good news -> even 2 “NO”s are still only 50 burpees each). The burpees can be done at the gym or at home but they NEED to be done the day of the cheat.


WHAT YOU NEED TO DO


  1. Sign up— Go to the chart posted at the gym and write your name followed by your partner’s name in parenthesis
    • example: John would write ->’John (Erik)’ and Erik would write -> ‘Erik(John)’
    • If you don’t have a partner, we’ll pair you up with one.
  2. Get your measurements taken — See a coach before or after class
  3. Begin logging your daily scores — Starting Monday, Aug 31st, log your scores to the chart at the gym. You will log a YES or NO and your bonus point if it applies.
  4. Pay your burpees — If you or your partner score a NO, be ready to pay up!

WINNERS & PRIZES


There will be a couple different ways that winning teams will be chosen at the end of the challenge:

  1. Team with the highest total % of Body fat lost: This will be calculated as a BF% change as a % from starting point
  2. Team with the highest total of % lean mass improvement: This will be calculated as lean mass change in pounds as a % of ending total weight
  3. Team with the highest total number of points: this will just be the sum of the total points for both team members throughout the 30 days (a YES = 1 point and a NO = 0 points, so max number of points you can earn in a day is 2)

Prizes for the winners:

30 Min Massage + 30 Min Private Coaching or Nutrition session with Kate + ‘Swag Bag’

If you have any additional questions feel free to ask Kate when you see her in the gym or drop her an email at keschuh@gmail.com