Virtual Kick-off Seminar: Friday, January 1, 2021 at 6pm
Challenge Begins: January 4th
Beginning of Challenge Weigh-Ins: January 4th - January 6th
Optional ($52) Beginning Challenge Dexa Body Composition scan: January 4th (if you plan to do this we will do our in-house scan at the same time)
Benchmark Testing: Jan 6-Jan 8 before or after any class
Benchmark Retesting: Week of March 22nd-26th
End of Challenge Weigh-Ins and scans: Week of March 24th-26th
Challenge Ends: March 26th
How The Points will work
Make a commitment to build a diet rich in healthy, nutritious foods.
You can get 5 points for adhering completely to you guidelines within 5%, 3 points for adhering within 15%, and 0 for anything less.
You will need to upload your MyFitnessPal total caloric breakdown screenshot everyday to receive points.
This means cutting out processed foods, added sugars, and alcohol (eek!) In their place, add fresh vegetables, fruits, lean proteins and good fats.
Making these changes will affect other aspects of your life, not just physical (although you’ll notice that too!) Your energy level, mood, and sleep will all improve. And soon enough, good habits will form and you’ll realize you don’t need unhealthy foods in your life to feel fulfilled.
Here’s your assignment:
Dedicate 4% of your day to exercise.
One hour is short enough to be an achievable goal, but long enough to feel like you’ve exerted some effort. As a result, you’ll notice improved flexibility, muscle tone and cardiovascular strength — and not to mention lower stress levels!
A little consistent activity goes a long way.
You will receive 3 points for attending class at P6, and 1 point for doing (and recording) yourself doing the programmed WOD at home. WOD points can be earned once per day, 5 days a week. Only 5 days a week for workout points are allowed, to help promote rest and recovery days.
(Please see Coach Plank if you are going out of town and still want your points or are not a current member of P6 CrossFit).
You can’t improve what you don’t track.
That’s why a key part of our challenge is keeping tabs on your body metrics. Each week, commit to measuring your body weight and specified measurements. This is a fantastic way to track the changes in your body while improving your health and fitness.
Here’s how you can get started:
Pick a day and time to hop on the scale every week. Wear similar clothing every time you weigh yourself to get the most accurate number.
Body measurements Use a non-stretchable tape to measure the places on your body — like your waist, thigh, chest, etc. Keep your tape measure parallel to the floor and close to your skin for the best results.
You don’t have to be a supermodel to step in front of the camera.
Here’s what you have to do:
Commit to taking weekly progress photos of yourself while participating in the challenge.
Consistency is key! Every week, take your photos in the same place with similar lighting, wearing similar clothing, at the same time of day, in the same poses. This will help highlight the changes to your body composition over the course of the challenge.
Make sure to take full length photos of the front, back and side views of your body. You can also take photos of specific areas — like abs or arms — but full length shots will show all of your progress and where it’s happening.
Stay positive! You might not see drastic changes between two sets of photos, but after viewing them as a collage at the end of the challenge, you’ll have evidence to prove how well you did.
You can get 3 points per day just for remembering to drink water.
We understand that this may be difficult for some of you because you will need to use the restroom more often but we promise, that'll pass.
1/2 ounce of water per pound of bodyweight every day (minimum), you need more on workout days. Plain water gets boring. Adding Driven Nutrition Aminos, Dysrupt, Flow, or Pre-Wod counts. (Grab it from P6 CrossFit or pre-order and we will add it to your account).
0-calorie electrolytes make water taste great as well. Having a favorite water bottle that you refill 3-4x per day works well. Do what works for you to get all your water in for the day. 0 calorie flavored seltzer is allowed.
After a long week of training, our bodies can feel pretty ran down and beat up.
Recovery is vital to our success in the gym. We can train hard and eat right, but if we’re not taking care of our bodies, we’ll never achieve our true performance potential.
If we’re constantly feeling sore or tight, we’re more likely to skip workouts and our risk for injury goes up. Establishing a daily habit of mobilizing (foam rolling, stretching, etc.) will go a long way!
Aim to mobilize for 20+ minutes per day. This is in addition to the mobility performed in class. Rolling, stretching, yoga, GoWOD, etc. all count.
10-20 minutes a day of rolling/stretching post workout or anytime if its a rest day. We are always chasing a balance of strength and mobility. If you have too much of one, not balanced out by the other, you’re at greater risk for injury.
Lucky for you, this is sometimes included after the daily workout at P6!
Sleep is super important for both your brain and your body.
It’s when your body releases growth hormone to heal (and build) your muscles. 7 hours per night. We know this is hard for some people, especially those with kids, but by prioritizing sleep, big changes can happen.
Lack of sleep has been linked to increased insulin resistance and slowed metabolisms. Bottom line: don’t skip out on sleep! Prioritize getting at least seven hours of sleep per night. If this seems daunting or impossible, begin by trying to increase your nightly sleep by 15-30 minutes at a time.
Fish oil has been proven to provide a multitude of benefits
Reduce Joint Discomfort* – Fish oil supplements have been clinically proven effective in helping relieve joint pain, strengthen bones, reduce inflammation, improve mood and relieve fatigue.
Improve Your Health* – Studies show that fish oil supplements also have promise for reducing anxiety and depression symptoms, and improving eye health and vision—all of which you may need to power through your next brutal WOD.
We should aim to take 3g of high quality FISH OIL daily.
Share in our Private Facebook group
This is super important, because this is where community and accountability work their magic.
Keep score in your Wodify Rise app AND write a post in the secret Facebook page P6 Health and Nutrition Challenge about what you ate, felt or anything else. Posting a pic of your meals and food prep is great, as well. Nothing elaborate – just a few seconds.
We will also post our weekly challenges in this group to help motivate each other outide of the gym.
Remember this is where the magic happens – keeping you and other challengers accountable and motivated!