ICA Fall Nutrition Challenge!

Here’s everything you need to know about the 2012 Fall Nutrition Challenge at ICA! We’ll be having a kick off meeting for those who can attend on Tuesday Sept 4th at 7:30pm. If you can’t make it, that’s okay, but read this post carefully and talk to John or Nikki with any questions.

Important Dates:

• Kick off Meeting: Tuesday Sept 4th, 7:30pm
• Start date: Wednesday September 5th, when you wake up!
• End date: Tuesday October 2nd, when you go to sleep!

Requirements:

• Commit to eating well for the entire 4 week period from 9/5-10/2.
• Sign up at the box, and choose the Level 1 or Level 2 challenge (details below)
• Performance Test – You must complete this test at the beginning and end of the challenge. We will run it as the daily WOD on Sept 5th and Oct 3rd, or you can do it at make up night.
• Body Measurements – We’ll take 5 measurements at the beginning and end of the challenge: body weight, waist and hip measurement (inches), iliac crest and subscapular measurement (skin fold caliper). John and Nikki will be set up to take these measurements on Sept 4/5 and Oct 2/4.
• Daily Food Log – Record everything you eat and general quantities. Be honest! Submit your log twice – once at the end of week 1 and once at the end of the challenge.

Competition Details:

• We will pick 1 male and 1 female winner. Prizes will be awarded! We will select the winners primarily based on performance gains, but we will factor in the body measurements and food logs as well. The purpose of the food log is mainly so we can give you feedback on your eating, and help you if you start to notice that you are low on energy, hungry all the time, or not seeing results. The log will help us help you to fine tune your eating!
• If you want to participate in the nutrition challenge but do not want to keep a food log or have us take body measurements, that is a-okay. However, you will not be eligible for the prize.

Level 2 Challenge: Eat like a Caveman

• Level 2 participants will strive to eat 100% Paleo for the duration of the competition. We define a paleo diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. You should eat lots of leafy greens, and aim for a balance of carbohydrate, protein, and fat. Ideally you should eat only unprocessed foods that have no labels… but if something has a label you must read it and be sure there are no hidden “non paleo” ingredients! Read the detailed guidelines HERE.

Level 1 Challenge: Gluten Free and Sugar Free

• If you’re not ready to go strict paleo (yet), you can choose to participate in the Level 1 challenge. Your goal is to avoid all gluten and added sugar. Unlike the Level 1 challenge, dairy is permitted as are many grains and legumes. Try to eat a balance of protein, fat, and carbs, and read the labels of everything you eat! For detailed guidelines, click HERE.