Face it, there is no "magic pill" for your weight loss or nutrition goals. Like our performance in the gym it takes consistent effort over time to not only achieve but to maintain results.
So, let's start simple. We've already chosen the right path with exercise... now we are going to focus on making better choices with our nutrition.
WHO: Starboard CrossFit Members
WHEN: Feb. 14 - March 28
WHERE: Starboard CrossFit
WHY: to nip bad habits in the bud and get you back on track.
HOW: We will be using the FREE Wodify Rise mobile app (available on the App Store & Google Play) to log scores & track the leaderboard throughout the challenge. More info on scoring & logging can be found HERE. We'll also use your InBody body composition weigh-in results.
COST: $50 per person (pay here)
REGISTER: register here (register here)
PRIZES: CASH and other prizes will be based on points, transformation, and overall community participation.
How to Participate
Get registered using the above links and download the Wodify Rise app (available on the App Store & Google Play)
We will begin body composition testing (weigh-ins) on Feb. 1-14th. There will be a total of 3 weigh-ins on the InBody 270 body composition scale (additional weigh-ins available upon request.) The first weigh-in will consist of a baseline measurement before the start of the 6-week program. Then there will be a halfway and final measurement at the end.
Stay true to this challenge and we guarantee that at the end of the month, you’ll feel better, look better, and perform better.
The Specifics - Goal Oriented Eating
What is the Lazy Macros Challenge? This challenge focuses on ensuring you get a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, the “Lazy” but still offers significant results.
It's a simple way to teach people practical AND sustainable nutrition habits that they can use to improve and maintain their overall health, performance, and body composition, even when they’re not able to weigh & measure or track everything.
Stop eliminating. Start adding.
When people think about diets, their first thought is: “What do I have to give up?” That deprivation mindset usually ends up in more cravings to which we cave – ending the diet soon after you began. It’s time to flip the script on dieting and focus on adding, not eliminating, foods.
When you commit to eating 800 grams of fruits and vegetables every day, it means that you don’t ever have to eliminate any foods. Seriously, no foods are off-limits as long as you hit your 800-gram target each day.
It turns out, you aren’t as hungry for junk food because you are pretty full of 800 grams of fruits and veggies. So, you naturally cut back on junk food that is the culprit for weight gain.
But can you see how different that is from feeling deprived because you can’t ever have your favorite ice cream or donuts?
Instead of people feeling restricted and craving more sweets, they purposefully reach for more fruits and veggies.
What do 800 grams of fruits and vegetables look like? It can fit on a standard dinner plate… although you wouldn’t want to eat that much in one sitting.
The rules are simple:
Eat a total of 800 grams (in weight) of fruits and vegetables each day.
No foods are restricted and you should still be hitting your macro numbers.
Fruits and Vegetables count regardless of cooked, canned, frozen, or fresh.
Dried fruits and vegetable as well as juices DO NOT count.
That’s it! At minimum try to stick to these requirements but if you want to make it more challenging, then don’t forget that you’re in charge.
Do you have to weigh and measure it?
It is recommended you do at home, but no need to bring a scale to a restaurant or when you are traveling. To estimate: a closed adult fist is about 1 cup. About 6 cups (6 fists) ends up being very close to 800 grams.
The exception is leafy greens in salads that don’t weigh much. They only weigh ~25g/cup – so think about it as 6 cups a day AND as many leafy greens as you want when you are estimating.
Is 800 grams the number for everyone?
Yes, 800 grams is the baseline and larger or more active people can scale up. It only ends up being about 500 calories, which is 25% or less of people’s caloric intake on average.
And remember, it fits on one dinner plate! A plate you would use for one meal!
Healthy Habits
Each week there will be a new habit to focus on for the week. Details will be released week-by-week.
800g Challenge – Eat 800 grams of fruit & vegetables each day. If you don’t have a food scale, target 6 cups.
Water – Drink 3 liters (men) or 2 liters (women) of water each day. Coffee, tea, and seltzer water also count.
Sleep – Sleep 1 hour more each night than what you’d normally get. (Set your own goal and stick to it!)
Mobility – Complete 10 minutes of mobility each day.
Mindfulness – Complete 15 minutes of meditation or mindfulness practice each day.
Get Outside – Get outside for 30 minutes a day. Walk, hike, run, play with your kids… just get outside to soak up the sun and breathe some fresh air!