8
Feb

CrossFit OutSpoken’s 90 Day Look, Feel and Perform Better Challenge 2.0

By: Michelle Stafford Leave a Comment
The past Challenge Winners!! Colin, Christine and Nadine rocked it, read their story below!!

The past Challenge Winners!! Colin, Christine and Nadine rocked it, read their story below!!

Feel, Look and Perform Better Challenge

Register: https://www.livingfitevents.com/home.php 

CrossFit Outspoken Crew, time to make more positive changes, we have been dialing in our mechanics and positions in our movements, now time to dial in our nutrition. Good nutrition is an essential component within your progress, training, and recovery. There’s a saying: “You can’t train your way out of a bad diet.”

Welcome to the Beginning of a New YOU

This will not be your typical “diet” challenge; the aim for this program is to teach a healthy  lifestyle change regarding proper nutrition that can be maintained even after the challenge is over.  Change can be hard and bad habits can take time to break, for this reason, this will be an extended challenge, lasting three months. Together as a community we will learn proper nutrition, achieve personal goals,  learn to have a healthy relationship with food and improve our overall quality of life and performance.

The focus of this  Challenge is not about weight loss or the number on the scale; it’s about improving how you look, feel, and perform.  Your body composition will change, and, yes, and you will  lose weight.  But, you will also perform better—become stronger, have better endurance, and enjoy more energy in general.  Your overall mood and sense of well-being will improve, and your quality of life will be enhanced.  So, even if you don’t have a lot of weight to lose, this is still a great challenge for you.  For my male athletes, if you are looking to gain mass to improve your strength numbers, this is for you as well, the program will be adjusted for you.

I encourage everyone to join in and support one another, as a community we are capable of anything. Accountability to one another is key, there will be days, maybe even weeks, where some may struggle or even fall of the “band wagon,” but you will learn it’s okay to have a bad day, it’s okay if things aren’t perfect; it does not mean you have failed. It just means you get right back at it the next day.  Throughout this challenge you will learn the tools to making a lifestyle change and finding what works for you in the long term, finding that happy balance with your nutrition. 

Results and Feedback of our past 90 Day Challenge Winners:

Everyone did amazing during our last challenge, lots of exciting results!! To give you some insight into the challenge, we asked the past three challenge winners to give some feedback about their experience and personal results!

Below are short testimonials from three of our CrossFit OutSpoken Athletes who won the past challenge! Meet Christine, Colin and Nadine!

Meet Colin!!

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  1.   Why did you choose to do the challenge and what were you expecting to achieve from the experience?

I chose to do the challenge because I knew it was time for a change in my diet. I was in need of a understanding on how to eat responsibly while working out at a tough level.  

  1.    How did the challenge help you make a lifestyle change to healthier eating that was maintainable?

It helped me understand what foods are good and bad. That it was alright to eat a good amount of food and still lose weight and perform better. When before I would just eat salads and barely anything if I wanted to lose weight. I also learned the importance of food prepping.

  1.    What did you like most about the challenge?

The food prepping ideas and meals that I picked up, the accountability, and the team environment that our box had with the challenge. We supported each other and when you had those tough day or where struggling, that made a world of difference.

  1.    What did you gain from the challenge and would you do it again?

I gained knowledge of nutrition, gains in my performance, felt better, quicker recovery, and weight loss. Yes,  I will be doing this challenge again!

  1.    What advice would you give others starting the challenge?

Have fun, don’t be scared to ask questions, holding others accountable will help you keep yourself accountable, and once again have fun with it!!

 Colin’s Result

Colin's Before and After Pictures of The 90 Day Challenge!

Colin’s Before and After Pictures of The 90 Day Challenge!

Christine's Before and After Pictures of The 90 Day Challenge!

Colin’s Before and After Pictures of The 90 Day Challenge!

Christine's Before and After Pictures of The 90 Day Challenge!

Colin’s Before and After Pictures of The 90 Day Challenge!

Meet Christine

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  1.   Why did you choose to do the challenge and what were you expecting to achieve from the experience?

I joined this challenge with the expectations to lose weight and learn how to food prep properly. Oh, and have visible abs! 🙂

  1.    How did the challenge help you make a lifestyle change to healthier eating that was maintainable?

This challenge was great. It’s focus was NOT weight loss, the challenge had several components that many of us needed to learn how to do properly.  The point system was a daily reminder for me to focus on proper nutrition, drinking the correct amount of water, taking my fish oil, and getting enough sleep…each day! So every day, I had small victories! If I didn’t eat perfectly, I still was able to earn points for other things; it made me feel like the whole day wasn’t a failure regardless of my food. Because the main focus was not just weight loss and food, every weekend I would have a cheat meal and I didn’t feel guilty about it at all!  I really like that it was three months too. It gave me the chance to really get in the groove.  My husband and I would food prep every week! We shopped, chopped and cooked on Sundays! Also, the whole crew was sharing recipes and pictures online of their food prep! We were doing it together as a crew, which made us all accountable!

  1.    What did you like most about the challenge?

I really enjoyed the whole challenge, but I think what I enjoyed the most was the results.  I had been crossfiting for over a year and a half when the challenge started. I was progressing with my weights and skill set over that time, but I knew I needed to really focus on my nutrition if I was going to increase my intensity and change my body!  Every week, I was able to increase my intensity and load on the barbell, plus my body was changing! I was getting leaner and stronger. It was very motivating to be changing physically and my performance improving as well!

  1.    What did you gain from the challenge and would you do it again?

I gained so much from this challenge. I learned how to food prep, which took us about 4 weeks, to get it right! I learned that there are many components to proper nutrition, not just food. But eating balanced meals, eating snacks (which I never ever did prior to the challenge), taking fish oil, drinking enough water and getting enough sleep.  Through all the sharing of recipes, I have a ton of great recipes that I can prepare easily and in bulk for the week.  

  1.    What advice would you give others starting the challenge?

My advice is this:

First: Start simple with your food prep, make 2-3 meals per week, but make plenty of servings of those meals! And make simple meals, like bacon wrapped chicken -veggies-sweet potatoes, spaghetti squash with meat sauce, and paleo meatloaf -veggies – cauliflower rice! Just make a bunch of it and portion it out in containers, so you can grab and eat! Once you get comfortable and in the groove, you can start adding fancier meals!

Second: Enjoy some kind of “cheat” meal every week. We went to Chipotle every saturday and I got anything I wanted! I also would have a full blown full cream HUGE starbucks ice coffee on Sundays! I never felt guilty because I was making really good choices every other meal!  

Third: Try to work out at least 4 times a week! You want to change your body, well put it to work! 🙂

Four: Do not dwell on set backs, get right back on track the next day, there is no point and focusing on what you did or didn’t eat yesterday…just do better today! 🙂  

Five: Try not to weigh yourself so often, maybe once a month just to note your progress. Use how you feel and look in your clothes as your measure for success!

Six: Do not get caught hungry…. I repeat do NOT get caught hungry and not prepared! That is when people end up eating food they wish they hadn’t ate!  

Seven: Have a lunch box and containers needed for all the food you will be preparing!  

Eight: Always remember why you started this challenge! There is NOTHING more important than your health! Being healthy is the best gift you can give yourself, your spouse, your children, your family and your friends!  Good Luck! 

Christine’s Results 

Christine's Before and After Pictures of The 90 Day Challenge!

Christine’s Before and After Pictures of The 90 Day Challenge!

Christine's Before and After Pictures of The 90 Day Challenge!

Christine’s Before and After Pictures of The 90 Day Challenge!

Christine's Before and After Pictures of The 90 Day Challenge!

Christine’s Before and After Pictures of The 90 Day Challenge!

Meet Nadine!

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  1.   Why did you choose to do the challenge and what were you expecting to achieve from the experience?

I joined the challenge to increase my level of fitness, to get leaner, and get my eating habits on a better track.  I had been crossfitting for about 6 months at another box (prior to joining CrossFit OutSpoken) with very little results.  I knew that what you eat plays a large role in your results and stamina.  I wanted to see how the eating side would improve my overall fitness.  My expectations were a little off in the beginning.  I went in thinking I’d lose a bunch of weight, and I did lose weight.  But, now I know that the number on the scale is not the most important thing.  I rarely weigh myself now.  I was really surprised by my before and after pictures and I am really pleased with my results.  

  1.    How did the challenge help you make a lifestyle change to healthier eating that was maintainable?

The challenge kept me accountable.  Knowing all the others at the box were doing the same thing also helped.  To this day I still plan out and cook the meals for the week and I feel that doing that has been the biggest help.  The food is ready and all I have to do is heat it up.  With my crazy schedule this has been what keeps me on track. Now when I “cheat” it’s ok… I’m right back on the wagon the next day.   

  1.    What did you like most about the challenge?

I liked the fact that we could see each other’s meals, the points, and cheer each other on. I also enjoyed all the new recipes that were shared!

  1.    What did you gain from the challenge and would you do it again?

I definitely would do it again!!!  I gained a better knowledge of what my body needs and how it reacts to food.  I learned that if I eat a really carb heavy meal now… I don’t feel so good.  The challenge helped me recognize this.  I now see the consequences of my past eating habits.   My clothes fit better and I’m now more comfortable in my skin.  I even am able to fit into things I once couldn’t.  I’m less self conscious and proud of myself.  

  1.    What advice would you give others starting the challenge?

The first week or two is the hardest. I highly recommend preparing as much of the food as possible for the week at one time.  Stick with it, don’t get discouraged. After that 1st week or two it becomes a habit.  Also, allow yourself a cheat meal if you need it.  It helped me to not feel deprived.  I suggest starting off with a few basic recipes and then branch out.  Don’t try to do too much at first or you will become overwhelmed. Keep it simple, see how your current favorites fit into the challenge and once you’ve found your groove… then experiment. Good Luck!

Nadine’s Results

Nadine Before & After Pictures, from the 90 Day Challenge.

Nadine Before & After Pictures, from the 90 Day Challenge.

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Nadine Before & After Pictures, from the 90 Day Challenge.

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Nadine Before & After Pictures, from the 90 Day Challenge.

Starting Date and Brief:

This challenge will begin on Monday, March 2, 2015 and ends on Friday May 29, 2015, running for a 90 day duration.  There will be an Athlete Brief Friday, February 27, 2015, 7:00 pm, in order to cover the details of the program and to set you up for success, please RSVP on Wodify. The following will be covered during the brief:

  • Essential Foundations of Nutrition
    • Proper Macro-nutrients
    • Foods to Avoid
    • Options: Whole Foods, Paleo & Zone.
    • Supplements i.e. Fish Oil etc.
    • Pre / Post Workout Nutrition
  • Importance of Proper Recovery, i.e. sleep, hydration, and mobility.
  • Food Prep., Meal Planning, Recipes (Keeping It Simple)
  • Point System / Progress – Tracking Program
  • Community Aspect: Accountability and Support

Community Is Everything

Remember you are not alone and will have the support of everyone within our CrossFit OutSpoken Crew. We are all accountable to each other; there will be good days and bad days, ups and downs, but together as a community we can push past our struggles and achieve our goals. This challenge is for everyone to continue that pursuit of being better everyday and improving your overall quality of life.

This Challenge is three months long, at the beginning and end we will have a fun potluck party, everyone brings a yummy healthy paleo recipe and grill masters Harlee and Colin will cook up the meat!! Music and shenanigans; bring on the well earned fun!  

Prizes to Celebrate Everyone’s Success

Yes, there will be prizes!!  Winners will be selected based on their results, which will include the following: before and after photos, measurements, total points earned, improvement on the capacity test (TBA) and anonymous peer feedback.  

*****Fun Prizes Throughout the Challenge, at each 30 day mark we will have winners……. 1st, 2nd and 3rd place.*****

DATE: March 27, 2015.

1st Place:  Custom RX Jump Rope Check them out …… Here

2nd Place: Rogue Shirt    Check them out…..Here

3rd Place:  Rogue Wraps  Check them out….Here

DATE: April 24, 2015.

1st Place: Rock Tape Skins – Check Them Out Here

2nd Place:  Rogue Shirt –  Check them out…..Here

3rd Place: Rogue Weightlifting ‘4 / ‘5 Belt – Check Them Out Here

DATE: May 29, 2015.

1st Place: Weightlifting Shoes – Check Them Out Here

2nd Place: Reebox Nanos –  Check Them Out Here

3rd Place: Two Rogue Shirt’s – Check Them Out Here

Not to mention we will end this challenge with a bang….PARTY!!

So exciting!! Let’s do this!!

Registration

Buy In: The registration cost for this challenge is $50; this helps to cover prizes throughout the challenge, the program to track athletes’ progress & the potluck costs. Please put your money in an envelope (with your name) and give to Coach Michelle prior to February 27, 2015.

Take your “before” (Front, Side, Back) photos. This information will all be private will not be published or seen by anyone (except your coach) without your consent. Photos need to be taken before the challenge for you to be eligible for prizes.  We recommend you take picture every month throughout the challenge.

Register Here

 

Special thanks to David Osorio for his awesome ideas in his Blog: Inside The Affiliate, where he shares how he implemented his nutrition program.

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