Upper East Side

EVF HEALTHY EATING AND FITNESS CHALLENGE
60 Days

“This challenge is not just about weight loss. It’s about improving yourself while learning how to eat healthy, train properly and most of all, be able to fit it within your lifestyle. ” This is not a diet. This is the opportunity to jump start your fitness and learn to make the right changes to your lifestyle that you must make in order to accomplish your goals.”

Welcome to the beginning of the new you.

Why participate?
Summer is coming up!!
Are you unclear about what to eat before and after work out? What are good fats and bad fats? How much carbohydrates, protein and fats do you need to improve your performance?

This Challenge is not a diet; it is a lifestyle transformation to help you to fulfill your greatest potential.
Regardless of your current fitness level, this 60 day journey will help you feel better, live stronger and increase performance while fueling your body with clean, real food.

The Fun part about this is that you are doing it with your friends!! Have fun with it and enjoy this!
This venture will challenge you to rethink everything you think you know about food: How foods are prepared? Is it processed? Is it removed from its natural state? How did nature intend it to be eaten? What foods are healthy? What happens to healthy food when we cook it? How should it be cooked? Trust me, you will become a better cook!

Simply put: the goal of this challenge is to learn how to incorporate a healthy eating into your fitness routine and the importance of fueling before and after your work outs. You will benefit from our nutrition seminar, recipes and be able to challenge yourself while improving your diet.

Although we will try to follow a paleo diet, you should understand the importance of eating enough carbs, protein and fats. In addition learning the difference between processed and whole foods and how it effects your digestive system.
Overview

In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this 60 day long Challenge as set forth in these Official Rules.

These requirements include completing:
· Complete all assigned WODS
· Dietary compliance
· Taking before and after body measurements
· Making and tracking goals (must meet these goals for a prize,
this will be explained) Example: PR on Snatches, how many kipping pull ups can you do in a row?
· Trying new recipes
· Written experience (Optional, But why not? help your friends
out)
· request to join the Facebook EVF healthy eating and fitness Challenge group to get updates on WODS and Recipes! This will be our platform to share experiences during the challenge.

*Cost of challenge is $75.00.
This includes
· Nutrition Seminar.
· Log Book
· EVF challenge T shirt
And a chance to win awesome prizes!

Prizes include –
Prizes
1. First place – grand prize (male and female)
2. Second place
3. Third place
4. Body Measurement placing
5. Goals: if you meet three goals within the first three weeks you will earn a prize
If you meet five goals within the first five weeks you will earn a prize

Prizes include: HU kitchen gift cards, Lululemon, Jack rabbit. Reebok crossfit, cash prizes and many more.

Start date : April 7th 2014
End date: June 6th 2014
Sign up Deadline: April 4th 2014

Benchmark WODS

Wods will be announced every Monday at 8PM and must be completed by the following Monday at 8PM. There will be three different levels for each Wod. You have a week to complete this wods, which gives you plenty of time to complete them.

Scores must be submitted to Nicole before 8 pm.

Cheat day:
A cheat wod will be assigned.
For every cheat day, you must complete two wods.
Allowed Cheat days – Week 1
Week 4
Week 6

Submit your wod results and keep track of your cheat wods. This will help you keep track of progress.

There are other ways to win prizes:

Making Goals:
In order to earn points and win a prize, Participants should make three goals. You will have three weeks to meet these goals. When each goal is met, a coach must sign the goal for validation.
Want a better prize? Set 5 goals. These five goals must be met by the 5th week of the challenge.
Example: Three kipping pull ups, 10 Hand stand push ups, setting a goal weight for a snatch.
(Think about this, you may have other personal goals, use this challenge to meet them, I bet you will)

Try New recipes and share these on your face book group:
This can be your personal recipe or something you came across online. Use this as an advantage. (Participating in the group is encouraged to get the most out of the challenge).

Written Experience:
People tend to try things after listening to other’s experiences. This challenge is to help and motivate each other by writing a written experience. You may even change someone’s life! This can be short and sweet. Why did you do this challenge? How did you feel? What was the most difficult part in changing your diet? What did you gain with this challenge? Include before and after pictures.

Lean Body Mass Composition:

We will take a measurement at the end of the challenge.

Rules
Wod Deadlines:
Complete the wods on time. Results must be submitted before 8pm every Monday.
Deadlines will be strictly enforced; no special exceptions will be made for issues involving missed deadlines. Deadline extensions shall only be made in the sole and absolute discretion of Coach James Q and Chris O if it is determined that it is beneficial to the success of the Challenge as a whole. This right may also be exercised in the case of regional disasters or emergencies which threaten the ability of a significant number of Participants to finish the Challenge.

Judging and Validation
In order to complete the Challenge and be eligible for prizes, Participants must complete all WODs and the before and after body measurements must be judged and taken by a certified level 1(CrossFit) trainer or owner.

Ground Rules for Eating:

-Just because these foods are not part of the diet, you don’t have to banish them from life forever, but you should try to avoid them most of the time!

 1. All the lean meats, fish, and seafood you can eat (i.e. skinless turkey breast, shrimp, salmon, crab, lean pork tenderloin, sirloin, chicken breast, flank steak, pork chops)

 2. All the fruits and non-starchy vegetables you can eat (NO white potatoes or corn!! Sweet potatoes, broccoli, asparagus, cauliflower, green beans are all okay)

3. No Processed Foods

4. No legumes (NO beans, peanuts, peanut butter)

5. No dairy products