It’s that time of the year again; summer is over, no more long days at the beach and yummy ice cream. Kids are back in school and schedules are back to normal. We thought what better way to kick off the fall season than with a Paleo Nutrition Challenge. The main goal is for you to start making better decisions and eating better. The Paleolithic Diet is one way of doing that, but what we want you to take away from this challenge is a new way of thinking when it comes to food. We understand that for the rest of your life, you are not going to be able to give up a few things (For me its butter!) but with that said let’s make the effort to see how our bodies respond to a more thoughtful approach to food and see if we can steer the ship to a longer and healthier life.
How it works:
- Find a partner that will hold you accountable for what foods you eat. Teamwork people!
- Email names and team names to email@example.com by Friday October 3rd.
- Keep a food log to track your daily meals. That means everything that you eat….everything! This will take practice.
- We will have a place on the white board in the gym where you and your partner can log cheat points each day.
- EACH cheat meal/food you have counts has one point. Example: In one day if you have a piece of candy, a hamburger with the bun and fries for lunch, and a soda with dinner your total score for cheat meals/food that day is 4.
- Each point of course comes with a penalty. Each day you enter the gym there will be a functional movement that you and your partner will have to complete the same day in the gym or at home. Example: if partner 1 has a total of 4 points and partner 2 has 0 points for the day, your team total for the day is 4 points. Each point equals 25 reps for each person/per day!!!! 4 points = 100 reps.. That means you EACH have to do 100 reps! (Choose your cheats wisely my friends) Just because YOU can avoid the cheats, doesn’t mean you won’t have to pay up the reps your partner caused the team. To make it easier, both partners on the team won’t have to be present at the same class to get these done, also we understand that you may not be at the gym 7 days a week. So the reps can be done at home or at the gym on your next visit.
- 6 week Paleo Nutrition Challenge kicks off Monday October 6th and ends on Monday November 10th.
- For this nutrition challenge we are not requiring you to take your body measurements, body weight, and a before/after picture of yourself but we highly recommend it. This can be done at home or we would be glad to help you at the gym.
- BOD POD – we have located a BOD POD at the Weymouth Club. The BOD POD is a Body Composition Tracking System. An air displacement plethysmograph that uses whole-body densitometry to determine body composition (fat and fat free mass). The BOD POD’s precision, accuracy, and reliability have been evaluated through many independent research studies. This BOD POD evaluation takes 8 minutes total to complete and you get to go over your results with a professional immediately after the evaluation. There will be a sign up sheet posted on the white board with dates and times. If the times given don’t fit in your schedule you can call 781-337-4600 and schedule a time that works for you. Make sure it’s before October 6th.
- The cost is $39 per person (must have at least 20 members to get the discounted pricing or price will increase to $59 per person). Weymouth Club is located at 75 Finnell Drive Weynouth, MA 02188.
- Please DO NOT eat, drink, or workout 2 hours prior to getting evaluated in the BOD POD. Wear tight clothing, spandex, swimsuit, etc.
- Remember these recommendations above are optional. During this challenge you will be investing time, energy, and effort. This may be a good idea to get some hard facts about what is going on inside your body if you never have before. If you do end up getting evaluated in the BOD POD, we suggest a retest in the BOD POD post Nutrition Challenge.
- We have decided to put a little spin on things for this Paleo Nutrition Challenge. Each team will put $10 in the “all or nothing” pot. At the end of the 6 weeks the team with the LEAST amount of points takes the pot.
What is Paleo?
Simple – Eat meat, veggies, nuts and seeds, some fruit, little starch, and no sugars.
What can I eat?
- Proteins- Beef/steak (Grass fed is even better!), chicken, pork, fish, eggs, etc.
- Vegetables- Lots of them!
- Some fruit
- Nuts – (For this challenge we will allow: Almond butter, cashew butter, macadamia nut butter, even peanut butter is allowed – in moderation)
- Seeds (Sunflower seeds, hemp seeds, chai seeds, flaxseed)
- Coconut oil
- Olive oil
- Black coffee
- PURE dark chocolate (in moderation…like ½ a bar a week. Don’t go crazy J)
What is off limits?
- Bread – any kind, including gluten free
- Pasta – any kind, including gluten free
- Dairy (With exception of grass fed butter in moderation)
- Processed sugars
- Alcohol – Just test yourself!!! (Each beer, each glass of wine, each cocktail, is 1 cheat each)
- Most starches (sweet potatoes are ok)
- Grains – Rice, oatmeal, granola, etc
- Vegetable and canola oil
Post WOD recovery
- Within 30 minutes of working out you are allowed to have protein powder, fuel for fire, and amino acid supplements.
We understand that nutrition can be challenging. Some may be a vegan, vegetarian, etc. We have two members that are here as a resource for any needs you may have. A handout for both members will be at the front desk.
- Certified Health Coach, AADP
- Registered Dietitian Nutritionist (RDN), master in Public Health (MPH)
Time to set new PR’s, fuel our bodies with proper nutrition, and be a better version of ourselves!