100 Day Challenge of 2010
Seems intimidating doesn’t it, 100 days of no Added sugars, grains, alcohol, or any of the other bad habits that are keeping you from being who you really want to be. Why 100 days. Simple really, because for the last however many years your new year resolutions last about 3 weeks. This year we want to help you start this decade out right. 100 days is long enough for most of you to achieve the physical body you have dreamed of. Most of you will reach performance goals you only thought were possible in your dreams. I know it seems difficult, and for many of it is, however, if we do it together, it will be easy and possibly even fun.
We have a few Items that are going to help us out during this 100 days of improvement. First and foremost, let us thank Kat Di Francesco for our recipe website, www.katdomain.com/nrgrecipes/ Please take recipes and add them as we rock our bodies through the next couple of months If you take a recipe from a book or website, please add where you “borrowed” it from.
Rebecca Ballsteadt is NRG’s very own Nutritionist! We highly recommend you use her as a resource for your personal well being. She has great advice, and is an experienced CrossFitter. You can visit her blog here. You can Email her to make an appointment at NRG here. You can call her at this number. Rebecca is very busy so please only make appointments you know you can make
The Log! Please log all of your workouts, and your meals. If you can do this daily, you are well on your way to making huge lifestyle changes. We recommend you log all of your workouts from day 1. You are working hard, you deserve to remember your training for years to come. Any nutrition program that you start is going to have you keep some kind of log. We keep it very simple, if it goes into your mouth, write it down.
Comments! Many of us check the comments during the day. It is a great way for us to avoid working. If you have a question, or are feeling great, or not so great, please know that many of us are probably feeling the same way, or we have felt the same way in the past, or we are going to be feeling this way in the future. Share, speak, type, comment. We are in this thing together.
Facebook! You can start by finding me (James Sjostrom). This is even a better way to waste time. You can comment about your new crazy lifestyle and your friends have no Idea what you are talking about, then you can get on your high horse of self-righteousness with us and talk down to them because they are inferior. (omg, jk, lol, ygtbfkm, poke!)
Cheat days! You will receive 3 cheat days during the 100 day challenge. Use them at your discretion and use them wisely! Please log them in your book when you use them. We recommend planning them in for vacations, or holidays or whatever, not using them for days you didn’t plan well.
The Pot! Winner receives $200.00 2nd place wins $100.00. What else can we say? Cash rules the world!
MORE Cheat Days, you can buy any additional cheat day with $25.00 cash to the pot, and explanation as to why you needed it. Remember, you aren’t convincing me, you are convincing your peers that will be doing the challenge with you.
Oatmeal, you can add 1 grain to your diet, as long as it is oatmeal. Yes oatmeal is allowed as long as there is no sugar added. I have my reasons, just enjoy!
That’s it! No more help, lets keep in mind it is a challenge!
RULES
This is a “Diet” that will hopefully improve your lifestyle. I have read and tried many different “Diets” throughout the years and have again found some simple truths. Here are the rules of the “Sjostrom Diet”
Any and all vegetables are welcome. Any and all meats are welcome. You can eat them as you see fit. You are welcome to eat any fruits, nuts and seeds. Local honey is fine, I am just not sure what you are going to put it on. Honey on broccoli might not be that bad.
Protein Shakes are welcome. In fact I recommend them for the in between times and they can help curb the cravings. For this challenge we are going to say Top Form Whey Protein, is the recommended. You can order it here at a discount.
If you would like to finish whatever you already have, I don’t care. It cannot be a “Meal Replacement Supplement”. (because of the sugar) Protein only!
Dairy is okay, as long as there is no sugar added. So yes you can eat eggs, cheese, yogurt, sour cream, cottage cheese, or whatever. As long as there is no sugar added! There is one and only one way to cheat this. After your workout there is a 1/2 hour window in which you may drink low fat chocolate milk.
NO Grains! This includes Wheat, Rye, Barley, Corn, Rice, Millet, Quinoa and Buckwheat. I am going to add white potatoes to this list, cause I can.
(one exception is Oatmeal!)
NO SUGAR ADDED of course this includes cane sugar, splenda, sweet n low, sugar alcohol, high fructose corn syrup, or any thing else you might think up a way of cheating this. Remember our goal is 1 month to cleanse our palate, bust our gut, and get out of a rut!
No Alcohol, No Cigarettes. You don’t need an explanation. If 100 month is too difficult for you, seek help outside of NRG!
“The Challenge”
I am not claiming to be a scientist, nor am I claiming to know it all. I am just ruling out some things that I know are “bad” and emphasizing some things I know to be “good”. I want you to succeed. This isn’t perfect. This is a war! We must destroy fat! We must gain strength and we must reach our goals!
Here are some non-diet rules that will have to be made clear and you are welcome to refer back to this page anytime you think you are about to be in question.
You must start before January 1st, 2010. This is a challenge, it starts at the beginning and finishes on Saturday April 10th 12:00am
You must log all of your meals. If it goes in your mouth, we want to know about it. So do you!
During this 100 days of diet you will receive 3 cheat days. Use them wisely.
This challenge will cost 25.00 to enter. All remains will be spit 2 to 1 between the 1st and 2nd place finisher. (if it is a 300.00 pot, 1st place receives 200 and 2nd place receives 100.00 there is no 3rd place, stop whining.
The “before” stats will include, BF comp, Weight, tape measurement, a picture, and 3 goals. We will also have level 1-4 challenge sheets. I recommend starting on 1 and completing all of the tasks before starting on 2, ect.
The “after” stats will include the same, plus the differences.
The winner will be decided by all the “Challenge Finishers” voting for the 2 people that worked the hardest, (logging, workouts, extra effort) and made the most noticeable changes including reaching their goals. (press the beast). In an event of a tie, my votes will not count.
Four WOD’s per week must be attended at NRG.
Every time you come in for a WOD, extra effort, before or after must occur. Options can be, 1 mile run, 100 kettlebell snatches, 5x5 F Squats, 50 Muscle up attempts. Whatever is going to bring you closer to your goal! If it was a “hard WOD” I don’t care. Bust out of your RUT. Find a new excuse! You may not be strong enough for this challenge. Not everyone will. But I will!!
On Jan 1st pay 25.00 and write your name on the board in the designated spot. If for some reason you don’t follow this program, simply erase your name from the board. Continue CrossFitting as RX!!
INSIGHT
This challenge is designed to push you into a place that is a little uncomfortable. Uncomfortable is not the same as unhealthy. I want to be on this planet for a long time, and want to be healthy. I wouldn’t have you do anything that is more unhealthy than what you are already doing. If you are on a diet, then you have your reasons and this challenge might not be for you. This is designed for you to get the results you want and need. I have included or excluded the food that I have because I believe it will force your body to change. It will fuel you for performance and will cleanse your palate.
I believe this one month challenge will affect how you eat for the next year. I want to get a jump on the new year’s resolutions. (we know they are coming)
Obviously this would be pointless if you are just going to throw everything out the window and gain back all your losses, and lose all of your gains during the holiday season. Lets find a new plateau to glide us through the holidays and then we will jump on board again after the new year and bust through another plateau.
Lets look at the premise of Vegetables, Meat, Fruit, Nuts and Seeds. The following list are foods, still some are better than others, but as a general rule if you limited yourself to the “Green Face Diet” you would greatly benefit. If it didn’t once have a face, or wasn’t green it isn’t to be eaten.
Why no grains? For the simple reason if you cut carbs for a month you are going to drop fat. They are cheap and easy, and everywhere. For the sake of making an easy ruling during this challenge, we cut out the grains, I didn’t want to play the game of corn on the cob is okay, but a corn tortilla is bad. The narrower the path, the simpler it is. Choices can lead to trouble. No grains!
Why no sugar, for the same reason as no grains, we become dependent on it. Cut them out, let the body cleanse, see what happens. (but, there is sugar in fruit) look I know. It is the added sugar that is causing disease. Not apple sugar! Like many of the workouts you don’t think you can finish, you just have to start and go for it. We can do this together! What about the Glycemic Index? Good questions smarty pants, follow your conscience on this one. For our purpose it isn’t as important! If you know leafy greens are better than carrots, you are one step ahead of the rest of us and will do fine. Keep it simple for 1 month.
No alcohol either! Give yourself a rest, just for 1 month. Some of us don’t drink anyway so what is the big deal. Instead of drinking glass of wine, or whatever, play with your kids, paint a fence, walk the dog, relax by stretching, or take a bubble bath. There is plenty else to do. If you are smoking you should quit. I smoked from the age of 16 to 26, at least 1 pack a day, plus chewing tobacco, I am entitled to my opinion. It is the single best thing I have ever done. (I am a quitter!)
Here is a list of foods that are acceptable
Artichokes
Asparagus
Green Beans
Beet Greens
Black beans
Bok Choy
Broccoli
brussel sprouts
cabbage
cauliflower
chick peas
collard greens
dill pickles
egg plat
alfalfa sprouts
bean sprouts
celery
cucumber
lettuce
mushrooms
onion
peppers
radishes
salsa
snow peas
spinach
tomato
apple
apple sauce
apricots
blackberries
cantaloup
cherries
blueberries
fava beans
kale
kidney beans
leeks
lentils
okra
Chicken
Turkey
Ground turkey
Veal
Beef
ground beef
canadian bacon
Duck
Ham
Lamb
ground lamb
pork
ground pork
calamari
catfish
clams
crabmeat
deer
elk
flounder
lobster
salmon
sardines
scallps
swordfish
shrimp
tuna
tuna steak
Soy burgers
soy sausage
soy cheese
tofu
whole egg
egg whites
cottage cheese
cheese
feta cheese
rcotta cheese
almonds
avocado
canola oil
macadamia nuts
olives
peanut butter
peanuts
olive oil
guacamole
Sesame oil
sunflower seeds
bacon bits
butter
half and half
cream
cream cheese
sour cream
grapes
grapefruit
honeydew
kiwi
lemon
lime
bectarine
orange
peach
pear
pineapple
plum
rasberries
strawberries
tangerine
watermelon
milk
yogurt
soymilk
soybeans
