NEW YEAR, NEW HABITS
5-Week Challenge 1/20 - 2/21
This 5-week individual habit-building lifestyle challenge will help you meet your physical goals and set you up for success throughout the rest of the year. By making small changes to your current lifestyle, you can make a big difference! While you are doing this challenge, make sure to listen to your body and practice mindfulness.
There is a $15 entry fee to enter the challenge. Register by submitting your measurements so that your cards can be billed accordingly.
The winners will be crowned based on the following:
• Body Measurements per inch lost (3 points per inch)
• Daily Activity / Class Attendance (6 points weekly / 1 point per day of 20+ minutes of moderate to high-intensity physical activity; you must take a rest day)
• Nutrition: You are given 5 POINTS each day of the week. Every time you cheat, you must deduct 1 POINT.
• Weekly Challenge (3 points per weekly challenge completed)
• All weekly scores will be tracked (except your measurements; these are confidential) on the scoreboard at the gym.
• Weekly scoring potential 44 points (6 daily wod points, 3 weekly challenge points, 35 points for clean eating)
SCORING
Scoring is based on the honor system. We ask that all participants be honest when posting their weekly scores. Cheating will not help you achieve your goals and is unfair to those individuals trying their best and posting accurate scores. Out of respect for yourself and fellow gym members, please be honest.
WEEKLY CHALLENGES
Each week throughout the challenge, we will post a bodyweight movement that can be performed outside of the gym (i.e., burpees); you will receive 3 point per week when you complete and submit your score for the assigned weekly challenge. Challenges will be emailed weekly.
MEASUREMENTS
Measurement Guidelines will be posted on the table outside the office at the gym. These measurements must be taken before working out and can be taken at the gym or home. BEFORE measurements must be submitted by Monday, January 20th, at 7:30 pm to participate in the challenge. Please, do not interrupt a trainer while they are coaching a class or personal training client to take your measurements. You can ask another member to take your measurements or return later in the day. Jackie will be available to help with measurements before 5 & 6 am class. After measurements must be submitted no later than February 24th. We recommend that the same person takes your before and after measurements.
“CHEATS”
Points will be taken away for each of the following:
Refer to the APPROVED FOODS LIST (LINK BELOW); items not on that list would be considered a point deduction. Also, for the sake of this challenge, these are also considered cheats:
• Binging
• Skipping meals altogether for a calorie deficit
• Eating any fast food since they’re highly processed
• Eating fried foods (so don’t touch the fries!)
• Alcohol (you’re allowed 1 glass of red wine or 2 oz. our of tequila or gluten-free vodka DAILY, you cannot save for the weekend)
• Eat any added sugars (you’re allowed 1-2 sugar substitutes daily in your coffee: stevia, honey, maple syrup or monk fruit)
PROTEIN AND BCAAs
This year, all Challenge participants will receive a 20% discount off all supplement purchases made at the gym during the challenge. Consuming BCAAs post-workout is so crucial in your recovery and in the building of lean muscle mass. Protein consumption is crucial in building lean muscle mass, boosting metabolism and burning fat, and aiding with recovery. Incorporating these supplements within the 60 minutes post-workout will give you the advantage in this challenge. We highly recommend it for your success.
Lastly, have fun and try your best! Don’t beat yourself up over a few cheats and throw in the towel. Use this challenge as an opportunity to hit your internal reset button, which can take some practice the first few weeks. Use this challenge to learn something new about yourself and your habitual patterns. If you consistently adhere to all challenge guidelines, get to the gym and/or move most days of the week, and just try your best, then we promise you will be feeling the difference 5 weeks from now!
If you have any further questions, email Taylor@ShorelineCrossFit.Com
https://www.shorelinecrossfit.com/blog/approved-foods-list
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