All right I know many of you have questions about this new Paleo Challenge that we are trying and after reading the 60 pages of rules and “to do’s” I totally understand why you have questions. I am going to try and summarize as much as I can for all of you and then we will be having an info meeting Wednesday night at 6:30 for more questions.
The challenge starts on Monday September 15th-Sunday November 9th; in order to be eligible to win cash and prizes you must complete all of the requirements of the 8 week long Challenge. These rules include completing 10 standardized workouts, dietary compliance, taking before and after body measurements, recording your weight at the beginning and end of the challenge, setting and tackling goals, trying new recipes, and submitting a video or written experience. I know this list is long and it sounds a little overwhelming at first but all of these things are going to help you be successful with this challenge. We will plan on covering every requirement in our weekly meetings as well. I think one of the most important requirements and key to your success is goal setting and that will be covered in our first meeting.
You will be required to complete 10 workouts during the challenge, weeks 1 and 2 you will be required to complete 3 workouts; these are going to be your baseline workouts. In weeks 7 and 8 you will test these workouts again to see how much you have improved on your performance. During weeks 3-6 you have 1 workout each week to complete. We will have these workouts programmed into our Thursday workouts, or you are more than welcome to come into open gym and do the work. There is an option for each workout to choose your skill level, level 1 being the easiest and level 3 being the most challenging. The level that you choose for workout 1 -3 must be the same level that you use for workouts 8-10 as these are the testing workouts.
|Weeks 1&2||Week 3||Week 4||Week 5||Week 6||Weeks 7&8|
|Benchmark Workouts (WODs 1, 2, and 3)||WOD 4||WOD 5||WOD 6||WOD 7||Benchmark Workouts WODs 8, 9, and 10|
|Initial Body Measurements||Ending Body Measurements|
|Starting Weight||Ending Weight|
|Set Goals||Track Goals|
|Optional Progress Photos Upload|
Measurements and Pictures:
During the challenge we will be taking 7 different body measurements; these measurements will be taken at the beginning and at the end of the challenge. The seven areas are waist, hips, chest, right and left legs, right and left arms. We will be doing the measurements at the gym starting Monday morning September 15th; please make sure you email me and set up a time to get your measurements done. Weight will also be done at the same time as your measurements; again try to make sure to wear the same clothing for your first weigh in and your last.
Dietary Rules and Guidelines:
Everyone will submit their food log on the challenge platform page for everyday of the challenge. You will mark a “cheat” or “clean” for each of the 6 time periods during the day. This will make more sense when you go to the challenge platform and see how it is set up. The time periods that you are accountable for logging are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. You will receive 3 points for every “clean” and receive 1 point for every “cheat”. If you fail to submit any score at all that will result in a 0 score for that day. You will have 6 full days to enter in your scores for a given day. You will need to read through the dietary rules to find out exactly what counts as a “cheat.” Below is an overview of Paleo foods and foods you are allowed to eat in moderation.
General Paleo Diet Rules
- Eat lean meats, lots of vegetable, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
- No candy, soda, pastas, wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
- No, beans, peas, lentils, white potatoes, or soy.
- No milk, cheese, yogurt, ice cream, or butter (see ghee exception).
General Moderation Defined
Many foods are perfectly acceptable and nutritionally beneficial for someone to consume while trying to become healthier or when losing weight. However, some of these items need to be limited in their quantity or frequency of consumption in order to help Participants reach their goals.
Foods that are listed in the Food Search under Moderation without any specific rule, serving, or allotment are considered General Moderation. The Sponsor puts it in the hands of the Participant to police themselves on these items. With these items more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels or insulin response.
Specific Moderation Defined
Some foods need a little stricter monitoring than a general call to moderation, especially when the goal is weight loss, body transformation, and improved performance. Therefore, some food items listed as moderation will also contain a serving size and allowance in order to help keep Participants on track and more likely to reach their goals.
Reference the Food Search for comlete details.
Natural Sweeteners- 1 total combined tablespoon per day or 1 pack of Stevia (1 Packet per day= 1 gram). Allowable sweeteners are listed in the food search. Some of the included items are raw agave, honey, coconut crystals, erythritol, and pure maple syrup.
Bacon- eat in moderation only if no nitrates or nitrites and nutrition label says “0″ Grams of Sugar. Some are cured in traces amounts of sugar so sugar could be on the ingredient list but if it says “0” grams of sugar it is allowed.
Ghee- Grass fed clarified butter is the only dairy exception. When grass fed it is a versatile and healthy fat source with valuable Omega-3 fatty acids. Limit Ghee to 2 tablespoons per day.
Caffeine- Naturally occurring caffeine from tea or coffee is in general moderation, but caffeine in a supplement or listed as an ingredient on the label is limited to 30 mgs or less in a serving. Zero Calorie Chewing Gum- no more than 2 sticks per day
Wine- One 6 ounce glass of red or white wine per day with dinner. You cannot save up days for a weekend splurge.
Lemon juice or fruit juice- if used for flavoring or cooking (3 oz or less per day)
Protein Shake Supplementation- Due to the wide spectrum of Participants in the Challenge and different end goals we are allowing 1 serving of your choice of Protein Powder supplementation if it is taken within 30 minutes post- workout. It cannot be used as a meal replacement or used in any manner other than as a post WOD Protein Supplement. A pure egg white or hemp protein with no added sugar or other banned items would not be held to the same limitation.
Endurance Athletes- many Participants may be training for or competing in an endurance event during the Challenge. For any event or training session that lasts for 120 minutes or more of continuous and strenuous exercise a Participant is allowed to supplement with electrolyte replenishing drinks, goo, energy blocks, etc.
You will also get the opportunity to earn bonus points which will help you on some of those days that your “cheats” may have been high. Here is how the bonus points work….
|Bonus Point Title||Why||Points Possible|
|Benchmark Workout Completion||5 points for completing each benchmark workout||30|
|Performance Workout Completion||15 point for each workout completed||60|
|Goals||5 points each for your first 6 tracked goals||30|
|Recipe Explorer||4 points for up to 5 recipes submitted||20|
|Written Experience||Submitting a written experience||10|
|Video Experience||Recording and submitting a video of your experience||20|
|Total Bonus Points Possible||170|
I hope this helps clear up some of the confusion and makes the challenge easier to understand. Remember that we are having a meeting tonight (Wednesday) night at 6:30, so if you are thinking about doing the challenge or you have already signed up and just have a few questions please come to the meeting for feel free to email me at firstname.lastname@example.org. Also the link to the rules page on the LuRong Challenge website is https://www.lurongliving.com/challenge/page/rules and please go to this page, it will give you all of the information you need to know. It will also give you all of the deadlines you need to know for the whole 8 weeks.