Rope climb, 4 ascents
Rope climb, 3 ascents
Rope climb, 2 ascents
Rope climb, 1 ascents
A few of my favorite recipe sites:
Have these resources on stand-by for your Whole30 Challenge. Have you signed up yet?
What’s that? How do you sign up? You’ll see the fish bowl. Write your name and best mode of contact (e-mail/text/FB, etc..) on a slip, drop it in the bowl with your $10. Done. Next week you will be contacted by your team coach and the fun begins. Each team member will start with 5 points. If you have a cheat meal, intentionally or not, you drop down to 4 pts. Another one? 3 pts. You will bottom out at 1 point. If you bottom out during a 30 day challenge, you were not trying very hard, fyi….. Your points count toward your team total and remember, everything is a competition…..
The “before” benchmark workout will be next Monday, July 30 (Day 1 of Whole30 Challenge). It will be the WOD for the gym. It will be repeated at the end of 30 days.
To win the individual challenge….. You must end with the 5 points you started with. You must complete the before/after benchmark workout. More on that later on….
Whole30 program, as outlined.
Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in the Whole30 Success Guide’s shopping list.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate. (Refer to your Success Guide FAQ for details).
In addition, no Paleo-ifying dessert or junk food choices! Dallas and Melissa call this “Sex With Your Pants On” (SWYPO), and say it will ruin your Whole30 faster than you can say, “Paleo pizza.” Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely.
Ready?! Let’s do it!! You’ll be feelin’ lean and mean heading into our In-House Competition!!