A new transformation challenge will be starting on MONDAY, FEBRUARY 6th- Info session and Workshop on Saturday, February 4th at 1 pm.
YOU DO NOT NEED TO ATTEND THE INFORMATION SESSION ON SATURDAY, FEB 4th to enter the challenge! Just sign up on line and you will get all the information when you book your weigh in and measurement session. THE SIGN UP SHEET IS NOW AT THE FRONT DESK.
Consider this contest "THE BEST SHAPE OF YOUR LIFE CHALLENGE" so it is NOT just for people who want to shed pounds...it is for everyone to get you feeling great, performing to the best of your ability and being the healthiest and fittest person you can be! The more of us that do it the more support there will be and the more we will keep each other on track! Don't miss out!
How does the transformation challenge work?
On February 4th, you attend an information session and goal setting workshop. Initial measurements photos and body composition analysis will be done at this time as well as on Monday, February 6th. Appointments for your initial measurements can be made by calling 905 691 3035 or by signing up at the gym.
For 10 weeks you commit yourself to sticking to your exercise and nutrition plan. Points are awarded using an honour system to keep you on track.
What is the cost of entering the challenge?
The fee for the challenge is $45. This fee INCLUDES the following:
- goal setting workshop
- before and after photos
- INBODY body composition analysis ($90 value)
- before and after measurements
- food journal and complete point tracking system
- 2 week sample paleo meal plan
- journal for recording your measurements, goal tracking and putting before and after pictures
- on-going nutritional and health advice
- all other administrative fees
The "BUY IN" principle is also used as an added incentive to help keep you motivated. Studies have shown that using a buy in is a powerful motivator in these types of challenges. The amount of your buy in is up to you, but a minimum of $100 in the form of a post dated cheque is required. Upon successful completion of the challenge your buy in is returned to you. IF YOU DO NOT COMPLETE THE CHALLENGE YOUR CHEQUE WILL BE CASHED and you are required to sign a contract to this effect.
SIGN UP HERE FOR THE Transformation Challenge and Goal Setting workshop.
SIGN UP HERE FOR THE Goal Setting Workshop ONLY.
MORE DETAILS ON THE TRANSFORMATION CHALLENGE:
With some experience under our belts now from past challenges, we are changing the point system up a bit from before. Because there is more and more evidence pointing to the fact that a zone diet may not be the ideal for optimal fat loss due to the higher quantity of carbohydrates and the sources of carbohydrates recommended by the zone diet. For this reason we are recommending that you significantly reduce the amount of carbs from sweeteners such as honey, maple syrup, fruits (other than berries), starchy root vegetable (sweet potatoes, beets, carrots) and a few other items that will be discussed in detail at the information session on Feb. 4th.
Also, because not everyone eats meat for ethical or religious reasons we understand that "doing paleo" with meat at the base of your "pyramid" may not be for you. We are willing to adjust the point system so that you may partake in the challenge. This will be done on a case by case basis. Please talk to Jen if this applies to you and you still want to participate in the challenge.
POINT SYSTEM: We will be using a point system to help you to measure your progress and keep track of what you are eating, how often you work out and logging your overall quality of life.
You will receive 1 point for each of the following items per day:
Eating 5 “Paleo” Meals per day, Eating 1 portion* of protein per meal, eating a large serving of veggies per meal, eating a portion of healthy fat/meal, drinking 2 cups of water/meal, taking 2000mg fish oil per day, taking 2000 IU vitamin D per day, Doing a WOD/day, eating a post WOD recovery “meal”, Sleeing 8 hrs or more per night, taking 20 minutes a day for yourself, drinking at least one extra litre of water per day.
*portions are defined as follows:
- Protein intake/day= 1 g/pound of SMM. Divide this by # of meals per day to calculate amount of protein to eat per day. If you are trying to gain more muscle then use 1.25 x SMM.
- Veggies/meal- at least 2 cups of any vegetables. If trying to lose fat then do NOT eat root vegetables (sweet potatoes, carrots, turnips, parsnips etc)
- Health Fats/meal- 1 tbsp olive oil, 1 tbsp coconut oil, ½ avocado, 10 nuts (no peanuts)
You will receive SUBTRACTIONS of 1 point for doing any of the following:
Drinking ANY amount of alcohol, Smoking, Having a “high” stress level, Eating ANY cheat meals or food, Eating your carbohydrates from fruit only, Drinking more than 2 cups of coffee/day.
You will receive bonus points for doing the following:
5 CROSSFIT WODS/week, Taking a 1 hour long walk/week, doing 1 hour of yoga or other mobility/flexibility work/week.
You can accumulate 100 points MAX per week using the scoring system. To get your BUY IN back you must achive 80% success (800 points for the entire challenge). To get ONE HALF OF YOUR BUY IN BACK you must achive 60% success or 600 points over 10 weeks. If you get less than 600 points you DO NOT GET YOUR BUY IN BACK.
A COMPREHENSIVE SCORE CARD and JOURNAL will be given to you to help you track everything!! It is as easy as checking off what you did and did not do in a day! No more writing everything down that you ate, unless you want to!
We have a special Guest Speaker coming to CrossFit Altitude to launch this transformation challenge- Bruce Young. He will be here on SATURDAY, FEB. 4th at 1pm for a special goal setting seminar.
Goal Setting Seminar- "What's in your boat?"
Bruce Young is an avid 24 hour adventure racer who has competed in multiple races and was recently featured in SweatRx magazine. He was a competitor at Element Overdose Open division at age 46, is currently training to qualify for the 2012 CrossFit Masters division, and ...is a Co-owner of CrossFit Select in Mississauga.
After developing his goal setting process for business, he has tranfered this knowledge to the the fitness side of his life. Bruce has used the power of goal setting to help propel his adventure racing teams from not finishing to 3rd place finishes in 8 hour sprint races after applying the power of goal setting.
In this fast paced two hour session, participants will come away with a better understanding of:
a. How to address what is holding you back from reaching your goals
b. How to create goals with IMPACT
c. How to use your goals to create a roadmap that will get you to reach your goals
d. How to create accountability for your goals
e. The one major factor that separates most people from successfully achieving their goals
At the end of the session you will walk away with a roadmap that will help you achieve the results you are looking for whether they are CrossFit-related, health related, family-related or business-related
"I've never been one to set goals before, but now that I've been CF'ing for a few months, Bruce made me realize the value of having a solid, laid out plan that will hold me accountable and provide me with small steps to accomplish my big goals. The seminar allowed me to break down all the things holding me back, and how to overcome them one by one in a very simple way. During the session, I set a goal to complete the Baseline WOD in sub 4:00mins. As a stepping stone towards accomplishing that, I set a small goal to do a 500m Row in 1:30, and just the other day I got it. This is definitely the approach I needed to give my excitement and drive for Crossfit some clear direction and focus." Darren - CrossFit Barrie
"Bruce is an excellent public speaker who keeps his audience captivated and entertained. I have sat through his seminar twice and each time I take away valuable information and tools for everyday life and to assist the Competitive CrossFitter in me. I recently used one of his methods and I found it empowering. Take the seminar, it WILL change the way you look at things" Angie - CrossFit Select
"Listening to Bruce speak you understand him and his message. He is speaking from his own life experience. He has cast off his own heavy anchors. I am finally putting my "Boat" in the water. Everyday I write out what is weighing me down, I crumple it up and throw it out. I am moving forward now."- Eugene - CrossFit Barrie
