Starting Oct 3rd and finishing on Nov 13th
Last day to sign up is Friday Sept 30th
The Paleo Challenge is 6 weeks of being honest with yourself and making some changes in regards to you sleep food and lifestyle management. You will be asked to keep track of your sleep, food and exercise in both quantity and quality. Unlike fad diets paleo is a lifestyle change; almost any diet can help you lose weight, but we are trying to become healthier for a lifetime. Once you give this challenge a try for 6 weeks you will find it difficult to go back to unhealthy habits because you will be amazed at how great you feel.
You don't need to be a member of CrossFit Corvallis to take part in this challenge, anyone anywhere can participate.
There are rules to follow if you want to be involved in the prize group. If you don't want to take part in the prizes you can still participate but you won't be eligible to win anything, except of course the prize of looking great and feeling great!
Sleep - You've got to have sleep. This is the most important part of this whole thing, that's why its number 1. Sleep is when your body repairs itself, replenishes and reorganizes its hormones and generally makes everything work right. I don't want to give a hard fast rule for how many hours of sleep you should get but at a absolute minimum it should be 6 hours of uninterrupted sleep per night. You will be asked to keep a sleep log of when you went to bed and how many hours unbroken sleep you had each night.
Meat - You must eat meat at every meal. I am sorry this is not a vegetarian or vegan diet. I will make no concessions on this; tofu or beans or any other soy product will not be accepted for a protein source. Fish is of course acceptable as a meat so if you don't like or won't eat other forms go ahead and eat fish. Remember this a "Paleo" challenge, there was no wild tofurkey that people used to eat.
Vegetables - Love 'em or hate 'em, you're gonna eat 'em. You need to eat vegetables with every meal. At least 4 oz.
Daily log - You will need to keep track of sleep, food, and lifestyle habits (exercise being one) on a daily basis. Be honest about it too, this challenge is for you not for anybody else. Myself or your fellow compatriots won't be able to help you if you aren't honest.
Alcohol - There will be a limit to the amount of alcohol you can consume each week.
Acceptable alcohol choices include
Red or white wine
NorCal Margarita (1 or 2 shots of tequila, real lime juice, salt and soda water)
Vodka with squeeze of lime or lemon or orange and soda water
Gin and soda
Any non sugar beverage you can create (Exception- Zero diet sodas, they are not allowed so don't think about it)
No tonic water, just soda water
Photos - You will need to take before, during and after photos. Take the picture in front of a white wall, wearing only shorts if you are a guy, or shorts and a sports bra if you are a gal. The photographer will need to stand between 5 and 8 feet from you, and fill the frame with you.
The first set of photos must be taken during the first week of the challenge. A second set of photos must be taken the third week, and the final photos to be taken at the completion of the challenge. The photos to be taken are a front view, a right side view and a left side view, and a back view. Wear the same clothing, take the photos at the same time during the day, use the same lighting, etc.
The photos will not be shared without your expressed permission. To be a part of the prize group this part must be done, however it isn't required to do the challenge on your own, but let me say that seeing a physical change can be the most satisfying part and often can help you keep going.
email your before during and after photos to firstname.lastname@example.org
Cheat days - There are NO cheat days. This is a challenge and we are making a lifestyle change, often it takes up to 2 weeks to recover from one cheat day. With that however don't think that if you make one mistake that you're out of it. This is about becoming healthier, and learning from our mistakes is important. Just don't forget to log your cheat if it happens. Remember we are all in this together and are here to help. If questions or concerns ask your coach or fellow paleo challenger for help.
Health concerns - if you have special health concerns please contact us before the challenge begins so we can help. If you have an allergy let us know so we can help work around it.
Suggestions to make this Challenge successful:
1st - Read through the FAQ. It will be updated as more questions arise.
2nd - Before asking a question, read the FAQ.
3rd - If you feel that you have to hide or do something in secret then you shouldn’t be doing it.
4th - Read the ingredients, if you can’t pronounce the ingredients or the list is long, you shouldn’t do it.
5th - We advise getting 8-12 hours of sleep a night. Going to bed early between 8-10 pm and waking as late as possible.
6th - Understand all of the rules before signing up.
Cost and Sign up
The cost of this challenge will be $20 per person. The money will go to prizes for the winners (1st 2nd and 3rd) You the participants will have a part in the judging. The prizes are still TBD as it depends on how many people sign up. I will update this after we get going.
Anybody is welcome to sign up and participate but only people who pay the entry fee and agree to the terms will be eligible for prizes. You don't have to be a member of CrossFit Corvallis to participate. To sign up just send an email to email@example.com and I will send you your info packet and sign up form.
I have added a forum section to the website. This is how we will log everyone's sleep, food and lifestyle/exercise. There will be a section for these and you will be asked to log each day. You will have till 11:59 the following day to get your log up for it to be counted. For example Monday's logs would need to be up by Tuesday at 11:59PM in order to be counted.
The forum will also be a great place to exchange ideas, ask questions, and cheer each other on. It is a resource for you so please use it.
Score and how we will determine who wins
You will get 1 point for each sleep log completed, and a bonus point if you slept over 8 hours uninterrupted.
You will get 1 point for each completed food log, and a bonus point for eating 100% Paleo for the day.
You will get 1 point for each lifestyle/exercise log completed (maximum of 3 points per week) Minimum of 30 minutes of activity required.
That is a 186 possible points and will be half of the total possible points. The rest will come from your before during and after photos which will be judged by each of you as to who you thought had the best physical change. This will be a sliding scale based on the number of participants.
That's 372 possible points. The winner will be determined by the highest point score.
What can I eat? - Meat and vegetables, nuts and seeds, some fruit. NO sugar, grains, legumes or dairy.
What is the lifestyle/exercise log? - So you don't have to do CrossFit or perform anything special to get your points for the lifestyle/exercise log, all we are looking at is to see you do something active for at least 30 minutes. Go for a nice vigorous walk for 30 minutes, play a sport or game for 30 minutes. Run, jog, sprint, jump, climb, hike it doesn't really matter just do something for 30 minutes. The minimum is 30 minutes but you can do more if you want. If you are doing CrossFit great but it isn't required. As you start to feel better maybe you will want to try something more active.
Do eggs count as meat? - Yes they are an acceptable protein source. Try to get at least omega 3 eggs and preferably free range eggs. You can tell if an egg is good by how bright orangish/yellow the yolk is. A pale yolk is not a very good egg.