HI Impact Nutrition Challenge
February 1, 2016
8 point system for 30 days
1. No Grains/ Gluten
a. No gluten, no grains (including rice). Technically not a grain but a relative of green leafy vegetables like spinach and Swiss chard, quinoa is a complete protein that offers a respectable serving of all nine essential amino acids. Quinoa is gluten free and comes from a seed.
2. No Refined Sugars
a. No maladextrone, no dextrose, no suculose (which are both in progenex protein powder), no glucose, no high fructose corn syrup, no cane sugar, no brown sugar, no modified food starch. This means most salad dressings, ketchup, mayo, these all have some form of sugar in them. These do not count. OK-Honey, 100% pure maple syrup, stevia, agave. There are plenty of recipes online to help you prepare your own. Againsitallgrain.com is one of my favorites.
3. No Dairy
a. No milk based products, no greek yougarts, no milk based creams, no soy milk. OK-coconut milk, almond milk, hemp milk, any plant based milks.
4. Drink Your Water
a. For every pound of body weight you need to drink 0.5oz of water. So if you weigh 130 lbs x 0.5 oz = 65oz of water so, 65oz/8 oz = 8 cups that are 8 oz each in one day!
5. No Alcohol
a. No beer, wine, or spirits
6. 7 hours of sleep a night
a. Stress hormones reset when you hit REM sleep. So in order for cortisol (stress hormone) to remain high first thing in the morning and low in the afternoon and evening you need 7 hours of sleep a night.
a. 30 minutes of vigorous exercise. WOD, run, walk, swim, surf
8. Burpee Bonus
a. 1 burpee a day per day of the month. February 1st 1 burpee, February 20th 20 burpees.
Remember!!!! DO NOT LOOK AT THE NUTRITION LABEL TO SEE IF THERE IS “SUGAR” IN SOMETHING. Please read the INGREDIENTS to see if there is “sugar” in something. You need to get used to reading what ingredients is in your food. If there is “sugar” in the nutrition facts on say a can of tomato paste, this is “Natural” sugars from the tomato itself. If the ingredients label reads “sugar” do not buy it.
There will be a board that is made to be hug at the gym. Names on the right side and days of the month at the top. Athletes will write their points the next morning on the board from the previous day. Point is to get all 8 points each day. The entry fee will be 20$ per athlete. The winner at the end of the month will be the athlete with the highest amount of points. The winner will take ¾ of the pot and the second place winner will get ¼ of the pot.
This challenge will be on the honors system. There will be a weigh in on February 1st and a weigh in on March 1st. This challenge will not be based upon weigh, it will be based on how your “body feels” before and after.
2-3X or 10 min
100 m run
5 Snatch Balance
5 Sots Press
BANDED SHOULDER STRETCH
Squat w/ Thoracic Rotation
Reverse Snow Angel
SNATCH (Full Squat)
1. 3X 1 @ 50-60%
2. 2X 1 @ 60-70%
3. 10 sets x 1 @ 75 + % Building
3 POWER SNATCH(AHAFA)
7 BURPEES w/a high reach
AHAFA= as heavy as form allows. Try to Keep sets unbroken with best form.