Our Spring leaning challenge officially starts on Monday, April 14th.  Your first daily challenge will show up on the Spring Leaning Blog and WOD Blog on Sunday evening, April 13th. We had a fantastic turn out for the talk this afternoon, thanks to everyone who came out, including our friends from Shop Gym CrossFit Niverville!  So for those of you who didn’t get the chance to come out, here’s a summary of our little challenge and what we talked about today.  I might still have a few spots for measurements at the beginning of the week if you still want in.

Gold Challenge $100

– bodyfat measurements, waist and hip circumference, photos and workout before and after

– fill out  scorecard and hand in at the end of the challenge

– though this will not count for determining the winner, we recommend logging foods and points on line in the Spring Leaning blog comments

– most % of % of bodyfat lost wins, we will also ask for workout results and look at photos and testimonials to ensure that the best candidate wins

Silver Challenge $30

– waist and hip curcumference measurements, photos and workout before and after

– fill out  scorecard and hand in at the end of the challenge

– though this will not count for determining the winner, we recommend logging foods and points on line in the Spring Leaning blog comments

– most percentage of circumference cm lost wins, we will also ask for workout results and look at photos and testimonials to ensure that the best candidate wins

Bronze Challenge – Free

–  log foods and points on daily basis, by 5PM the next day

– fill out point scorecard and hand in at end of challenge

– winner is based on total points for the challenge duration


What to Eat?

Eat mostly meat, fish, lots of vegetables and healthy fats, and some fruit.

1 – No processed foods.  Beware anything that comes in a package and has an ingredients list.  If the ingredients list has more than 5 items, be even wearier.   If you don’t know what some of the ingredients are or can’t pronounce them, forget it!  For the purposes of counting points in this challenge, we shall defined processed as any commercially prepared food designed for ease of consumption, often sold as hot, ready-to-eat dishes; as room-temperature, shelf-stable products; or as refrigerated or frozen products that require minimal preparation (typically just heating).  This includes candy; beverages such as soft drinks, breads, bars, shakes, protein powders, crackers, cookies, fast food; processed cheeses; and canned products such as soups and pasta dishes.  We will however, allow: canned coconut milk, vinegars, dried spices, tomato sauce (with no sugar), salsa (no sugar), nut butters (no sugar), frozen vegetables, frozen meats, bacon, canned meats, sausage and jerky, as long as the ingredients list has been checked for industrial seed oils and sugar.

2 – No grains.  Don’t give me that “but how am I supposed cut out bread and pasta?” bullshit.  Try it for the challenge and then if you actually do it and you still don’t look and feel better, come and see me and we’ll talk.  And no, whole grains are NOT ok.  Grains include wheat, rice, pasta, breads, quinoa, spelt, oats, rye, corn, etc.

3 – No sugar or sweeteners.  Stay away.  Fruit is very nutritious, but if you have insulin management issues (more likely if you are overweight) then you need to keep an eye on the amount  of hidden sugar you are getting from fruit.  This means no agave, honey, stevia, succralose, aspartame, alchool sugars, cane sugar, cane juice, date sugar, brown rice syrup, maple syrup, etc.

4 – No industrial seed oils.  Stay away from trans fats, margarine, canola oil, corn oil, soybean, safflower oil, grapeseed oil, and “vegetable oil”.  If you knew what they do to this stuff you would not touch it with a 10 foot pole.

5 – No Dairy.  There is some dissent in the paleo/primal community about this.  You’ll never know if you can tolerate dairy until you eliminate it completely for at least a month before reintroducing it.  Regardless of how tolerant you are to dairy, ditch all low fat dairy, pasteurized dairy and dairy from conventionally raised cattle.  If there’s one thing dairy is good for (other than making stinky old cheese), it’s putting on weight, so if losing weight is a priority, stay away.  For the purposes of this challenge, the only dairy we will allow is butter, preferably organic and clarified (ghee).

6 – No Legumes and beans.  Again, there is some disagreement on how “bad” these are.  Let’s put it this way, if it needs to be soaked , cooked or fermented to neutralize its toxins (as is the case with soy, lentils, and most beans), then it’s probably not a good idea.  Remember that gas and bloating are not part of optimal health.  If beans, legumes, nuts, or anything else for that matter, cause bloating or gas for you, just don’t eat it.  It’s that simple.  This means no soy, no navy beans, white beans, lentils, kidney beans or peanuts (yes peanuts are a legume).

7 – No alcohol of any kind.  If you absolutely must drink stick to hard liquor with no mix or a quality red wine, however, you will not get your point for that day.

8 – Water intake.  The scoresheet says 2 – 3 L.  This varies from person to person.  Here are your  minimum water requirements based on bodyweight, this can include water and tea.  Under 125 lbs – 2L, 125lbs to 150lbs – 2.5L, 150 Lbs to 200Lbs– 3L, 200Lbs Plus – 3.5L.  You might need a bit more if you sweat a lot or workout a lot.

9 – Sleep.  Minimum 8 hours per day a cool dark room.  If you cannot do it all in one chunk you may nap to make up the difference and earn your point for the day.

10 – Workout.  For the purposes of this challenge, we will include all of our regular classes, mobility, yoga, kettlebell and barbell club.  We understand that not everyone has an unlimited membership and that you can workout elsewhere, so on other days, any 60 minutes of activity will count.  We also recommend a minimum of 2 rest days per week, on rest days we recommend a yoga class, mobility class, sports, outside play or walking. If you can accumulate 60 minutes of activity on those rest days, give yourself a point.

11 – Daily Bonus Challenge.  This will be explained on the blog, which you can see on the right hand side sidebar for  Members. Every week will bring a new theme, sleep, supplementation etc.

* Please speak with Tania if you have any special nutrition restrictions (vegetarian, vegan, etc.) or health conditions (diabetes, heart disease, cancer, auto-immune diseases, etc.)


CFW Nutrition Page – A bunch of resources, including useful websites and recipes

CFW Simple Meal Plan – No recipes but very simple, almost no prep required, includes shopping list.

Paleo Food Matrix – This is the answer to “I’m bored” or “I just don’t know what to eat”

Balanced Bits Useful Guides – A great resources for cheat sheets, can’t guarantee that it will have all the same “rules” as our challenge but overall it’s a CFW approved.

Here is a video of the seminar we did for last year’s challenge in case you missed today’s session. There are just a few differences.  Last year we only did 2 options vs. 3 options this year (see above).  This year we are also counting any 60 minutes of physical activity as a workout for the day, in addition to CFW classes. This includes yoga, walking, playing, cycling, sports, etc.

Part 1

Part 2