Monday, June 4, 2012

Monday - Start of the Paleo Challenge

Today is the start of the Paleo/Fitness challenge. We will discuss the Paleo diet in more detail, but here are the basics for the next 21 days.

What we suggest if you want to do well…

  • Get 8+ hours sleep
  • Take appropriate rest between workouts
  • Drink plenty of water Water Calculator
  • Eat with abandon:
    • A variety of quality meat, fatty meats, organ meats, fish and seafood, eggs
    • Dark leafy green vegetables
    • Fresh, fermented vegetables
    • Learn your spices & herbs to make your food taste amazing and avoid boredom
  • Moderate these:
    • Save starchy vegetables (sweet potato, roots, tubers, squashes) and fruits (best are berries)  for post-workout
    • Moderate nuts and seeds (small amounts, not all the time)
    • Use these oils to cook with: animal fats (tallow, ghee, suet), coconut oil; Use these oils as toppings (don’t cook with): olive oil, nut oils
    • Make sure you’re getting enough protein (1g/lb bodyweight per day) and eat to satiety
    • Avoid packaged foods (make it yourself)
    • Read the label/ask your server!
  • NO NOs - Avoid these absolutely
    • Grains, breads, legumes, cereals, rice
    • All dairy products
    • Alcohol
    • Sugars, artificial sweeteners (agave, cane juice, molasses, stevia, etc.)
    • Artificially sweetned Protein powders
Okay, here are the tests that we are doing today:

Test 1
Push up test - Max push ups in 1 minute

Test 2
Sit up test - Max anchored sit ups in 1 monute

Test 3
Plank test - Max hold in 1 position. Can not move from position to position (ie. from push up position to elbow position

Test 4
4 rounds of the following for time
-10 KB swings 35/20
-10 Step ups with lockout on top 24"/20"
-50 meter run

Earning Points
You will earn points for the June Challenge in the following way:
  • Getting more reps on the push up and sit up tests at the end of the month. Each extra rep will count as 1 point
  • Holding the plank longer at the end of the month. Each extra second will count as 1 point
  • Reducing your time in Test 4. Each second of time done faster will earn 1 point
  • 5 bonus points will be awarded each week you bring a recipe and or a paleo dish to share with the group
  • 5 bonus points will be awarded each week you bring a food log
  • 5 PENALTY points will be given for each day you miss (example, if you are a 3 time a week person, and you only come 10 times in the 3 weeks instead of 12, you will be give -10 points for missing 2 times)
We will have awards for the top 3 winners and for the most improved in certain categories.

Prizes range from: Gift Certificate from Darla's salon to a free masssage.


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