The Best Shape in Your Life Nutrition Challenge 2016
Challenge Period
The Best Shape of your Life Nutrition Challenge 2016 last 8 weeks and begins May 2nd, 2016 and runs through to June 24th 2016.
How to Register
To register for the Best Shape of your Life Nutrition Challenge 2016 you must download a copy of the Entry Form/Athlete Agreement, complete and follow all instructions on the form and send back to bringitoncrossfit@gmail.com. Alternatively you may pick up a hard copy at the Bring It On CrossFIt Box, fill out and hand back to a BIOCF staff member. There is a $70 registration fee which must be paid along with submitting your Entry Form and this will cover your pre and post body composition testing. For NON MEMBERS the cost of the challenge is $240 which covers an 8 week Unlimited Membership at Bring It On CrossFit. Registration closes Friday April 29th 2016.
Who May Enter
The Challenge is open to anyone committed to making real change to their health and fitness and discovering their best ever! Participants must be either a Bring It On CrossFit Member or a provisional BIOCF member who has joined for the duration of the Challenge. Friends and Family are encouraged to register as this challenge will be a great place to kickstart their health and fitness and give Bring It On CrossFit a real go.
Participation Requirements
In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this 8 week challenge as set forth in these official rules. These requirements include completing and retesting the Benchmark Workout, attending regular classes at BIOCF, dietary compliance, completing before and after body composition testing, setting and tracking your goals, tracking lifestyle markers, and being an active member on our Challenge Facebook Group/Forum.
Technology Requirements: It is recommended that all participants have access to a computer or similar device with access to the internet. Your Nutrition Diary will be recorded using the MyFitnessPal App (available on iphone and android) or and other similar application or system which will record all food consumed as well as the Macro breakdown (Carbohydrates, Fats & Proteins). To submit your food diary you can either send through by email to bringitoncrossfit@gmail.com or hand in a hard copy to the staff at Bring It On CrossFIt.
There will be strict Deadlines that all participants must follow in order to keep the challenge fair and equitable. There will be no special exceptions made for any reason.
Technology Requirements: It is recommended that all participants have access to a computer or similar device with access to the internet. Your Nutrition Diary will be recorded using the MyFitnessPal App (available on iphone and android) or and other similar application or system which will record all food consumed as well as the Macro breakdown (Carbohydrates, Fats & Proteins). To submit your food diary you can either send through by email to bringitoncrossfit@gmail.com or hand in a hard copy to the staff at Bring It On CrossFIt.
There will be strict Deadlines that all participants must follow in order to keep the challenge fair and equitable. There will be no special exceptions made for any reason.
Workout
We will run a Pre & Post Benchmark workout to measure performance across the 8 weeks. The benchmark WOD will have 3 levels of difficulty to choose from: Level 3, Level 2, or Level 1. Level 3 is the most physically demanding and Level 1 is the least. If an athlete chooses to start at Level 2 and then complete their Post Bench Mark test on Level 3 (moving up a level) they will use the Performance Points Ranking system which will be provided closer to the Testing dates.
Body Composition Testing
At the beginning of the challenge Bring It On CrossFit will organize to have a Body Composition Consultant from Melbourne Body Composition Analysis to come down and analyse participants weight, body fat percentage and more using the InBody570. This will provide accurate prior and post readings of body fat lost and muscle gained during the 8 weeks. The cost will be included in the registration fees.
Shannon from Melbourne Body Composition is booked to be at BIOCF on Tuesday the 3rd of May from 5pm-7pm and on Tuesday the 21st of June from 5pm-7pm. We will have a booking sheet up at the box the week prior for participants to book in for their pre and post body composition testing.
Shannon from Melbourne Body Composition is booked to be at BIOCF on Tuesday the 3rd of May from 5pm-7pm and on Tuesday the 21st of June from 5pm-7pm. We will have a booking sheet up at the box the week prior for participants to book in for their pre and post body composition testing.
Dietary Compliance
During the challenge participants will be tracking their compliance to the challenge diet rules set forth in these official rules. The challenge aims to help participants make thoughtful and educated decisions regarding their diets.
A “cheat” is defined as eating or drinking any item or ingredient during the time period that is not allowed outlined in the ‘Diet Rules and Guidelines’ section. A ‘Cheat’ is also defined as eating or drinking any item or ingredient in a higher quantity in the ‘moderation’ category than is specifically allowed.
The dietary rules and guidelines are focused on a few basic nutritional principals:
- Eating more whole foods
- Removing inflammatory and problematic foods
- Controlling insulin response (prevent blood sugar spiking)
- Providing your body with a metabolic reset.
While you are not judged on the exact proportions, it is recommended that each meal and snack consists of 40% carbohydrates, 30% Protein, and 30% Fat. We also encourage participants to balance their meals and snacks with a protein, good carbohydrate, and a healthy fat.
Here is a list of the most common foods and whether they are allowed, in moderation or not allowed in the 8 week challenge...........
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A “cheat” is defined as eating or drinking any item or ingredient during the time period that is not allowed outlined in the ‘Diet Rules and Guidelines’ section. A ‘Cheat’ is also defined as eating or drinking any item or ingredient in a higher quantity in the ‘moderation’ category than is specifically allowed.
The dietary rules and guidelines are focused on a few basic nutritional principals:
- Eating more whole foods
- Removing inflammatory and problematic foods
- Controlling insulin response (prevent blood sugar spiking)
- Providing your body with a metabolic reset.
While you are not judged on the exact proportions, it is recommended that each meal and snack consists of 40% carbohydrates, 30% Protein, and 30% Fat. We also encourage participants to balance their meals and snacks with a protein, good carbohydrate, and a healthy fat.
Here is a list of the most common foods and whether they are allowed, in moderation or not allowed in the 8 week challenge...........
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
GENERAL DIETARY RULES
- Eat as many whole foods as possible including lean meats, lots of vegetables, some fruit, some seeds and nuts, some starches, limited grains and NO sugar.
- No candy, soda, wheat or wheat flour bread products, artificial ingredients, or bread products made from wheat/whole wheat.
- Key allowances: Quinoa, white/sweet potatoes, whey protein supplements, rice, oatmeal (not instant), legumes, some dairy (natural).
GENERAL MODERATION DEFINED
Many foods are perfectly acceptable and nutritionally beneficial for someone to consume while trying to become healthier or when losing weight. However, some of these need to be limited in their quantity or frequency of consumption in order to help Participants reach their goals.
Foods that are listed in the FOOD LIST under moderation are items where more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels or insulin response. These foods must be limited in moderation and it will be in the hands or the participant to police this themselves.
- Eat as many whole foods as possible including lean meats, lots of vegetables, some fruit, some seeds and nuts, some starches, limited grains and NO sugar.
- No candy, soda, wheat or wheat flour bread products, artificial ingredients, or bread products made from wheat/whole wheat.
- Key allowances: Quinoa, white/sweet potatoes, whey protein supplements, rice, oatmeal (not instant), legumes, some dairy (natural).
GENERAL MODERATION DEFINED
Many foods are perfectly acceptable and nutritionally beneficial for someone to consume while trying to become healthier or when losing weight. However, some of these need to be limited in their quantity or frequency of consumption in order to help Participants reach their goals.
Foods that are listed in the FOOD LIST under moderation are items where more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels or insulin response. These foods must be limited in moderation and it will be in the hands or the participant to police this themselves.
Bonus Points
Through the course of this 8 week challenge you will have the option to do some additional tasks which will earn you Bonus Points. While these are not a required component to successfully completing the Challenge, they are critical components to you potential overall score and should be treated as essential components to your Challenge success and ability to earn points and/or win. These Bonus Components are all tracked by the coaches and may include: sharing recipes, completing specific scored workouts etc.
Lifestyle Markers
At every submission deadline throughout the Challenge participants will also be required to submit answers to 6 basic lifestyle questions for each fortnight of the Challenge. These questions are designed to focus one’s energy on key components of their lifestyle to create the greatest possible transformation over the 8 weeks of the Challenge.
Participants will submit their responses along with their fortnightly Nutrition Diaries/Macro Breakdowns. They may submit the answers via email or hand written as long as they are in before the deadline time every fortnight.
The 6 Lifestyle Markers will have the option of answering TRUE or FALSE. If a participant is compliant and answers TRUE to the question that will count as +5 points and if the answer is FALSE it is still +1 point. The six questions are as follows:
1. I exercised at least 8 times this fortnight: True | False
2. I ate a Post Workout Meal 30-90 minutes after exercise every workout: True | False
3. I stretched or worked on mobility for 20+ mins x 8 times this fortnight: True |False
4. I had 6-8 hours of sleep at least 10 times this fortnight: True | False
5. I drank at least 64 ounces (8 glasses) of water every day this fortnight: True | False
6. I tried at least one new recipe this fortnight: True | False
Participants will submit their responses along with their fortnightly Nutrition Diaries/Macro Breakdowns. They may submit the answers via email or hand written as long as they are in before the deadline time every fortnight.
The 6 Lifestyle Markers will have the option of answering TRUE or FALSE. If a participant is compliant and answers TRUE to the question that will count as +5 points and if the answer is FALSE it is still +1 point. The six questions are as follows:
1. I exercised at least 8 times this fortnight: True | False
2. I ate a Post Workout Meal 30-90 minutes after exercise every workout: True | False
3. I stretched or worked on mobility for 20+ mins x 8 times this fortnight: True |False
4. I had 6-8 hours of sleep at least 10 times this fortnight: True | False
5. I drank at least 64 ounces (8 glasses) of water every day this fortnight: True | False
6. I tried at least one new recipe this fortnight: True | False
Progress Photos
It is not a requirement for participants to take before and after progress photos, however this can be an effective way of measuring results. If you chooses to do this you will need take a photo of yourself both front facing and side facing. Participants may take photos as frequently as they want in order to better see the transformation during the Challenge.
Overview & Schedule
The Challenge Facebook Group/Forum
Part of the Challenge experience is the privilege of accessing and contributing to the Challenge Facebook Group/Forum. This is a valuable resource to learn new recipes, get advice from other participants, and share your ideas. This is also an opportunity to ask questions of the coaches in order to improve your overall experience in the Challenge and to help maintain your improved quality of life.
Scoring System & Points Summary
As a participant your overall individual score will be calculated from a combination of Performance Points, Diet Points, Lifestyle Marker Points, Bonus Points, and improvement Points (which includes performance improvement and body composition (fat %) improvement). Bonus Points include WOD Completion Points, Recipes shared, and Useful Articles Shared.
Diet Point Scoring Breakdown:
You can score a maximum of 5 point per day for your food.
- +1 point for good meal frequency (4-5 meals broken up into 3 main meals and 1-2 snacks)
- +1 point for fish oil
- +1 point for a balance Macro breakdown (40/30/30)
- +1 point for meeting Dietary guidelines (90%-100% compliance)
- +1 point for eating 3+ servings of vegetables
- - 1 point for "Cheat Meals" (Including Alcohol)
Challenge WOD Scoring Breakdown:
Participants will score 10 points for completing the Challenge WOD each week plus additional points for placing well:
20 pts = 1st, 18 pts 2nd, 16 pts = 3rd, 14 pts = 4th, 12 pts = 5th, 10 pts = 6th, 8 pts = 7th, 6 pts = 8th, 4 pts = 9th, 2 pts = 10th.
Participants will also be awarded 10 points for signing up for and competing in the BIOCF In House Cup on Sunday 26th June 2016. No Points for placing for this WOD.
Lifestyle Marker Point Breakdown:
These will be scored on a fortnightly basis on completion of the 6 Lifestyle Marker questions. Each answered question is +1 point and all answers of TRUE score +5 points. Participants can score a total of 30 points (6x5) each fortnight from answering their Lifestyle Marker questions and submitting them.
Performance & Body Composition Scoring Breakdown:
Both Performance and Body Composition Improvements will be score on comparison to all other participants of the Challenge. Participants will be ranked and scored based on their ranking.
Diet Point Scoring Breakdown:
You can score a maximum of 5 point per day for your food.
- +1 point for good meal frequency (4-5 meals broken up into 3 main meals and 1-2 snacks)
- +1 point for fish oil
- +1 point for a balance Macro breakdown (40/30/30)
- +1 point for meeting Dietary guidelines (90%-100% compliance)
- +1 point for eating 3+ servings of vegetables
- - 1 point for "Cheat Meals" (Including Alcohol)
Challenge WOD Scoring Breakdown:
Participants will score 10 points for completing the Challenge WOD each week plus additional points for placing well:
20 pts = 1st, 18 pts 2nd, 16 pts = 3rd, 14 pts = 4th, 12 pts = 5th, 10 pts = 6th, 8 pts = 7th, 6 pts = 8th, 4 pts = 9th, 2 pts = 10th.
Participants will also be awarded 10 points for signing up for and competing in the BIOCF In House Cup on Sunday 26th June 2016. No Points for placing for this WOD.
Lifestyle Marker Point Breakdown:
These will be scored on a fortnightly basis on completion of the 6 Lifestyle Marker questions. Each answered question is +1 point and all answers of TRUE score +5 points. Participants can score a total of 30 points (6x5) each fortnight from answering their Lifestyle Marker questions and submitting them.
Performance & Body Composition Scoring Breakdown:
Both Performance and Body Composition Improvements will be score on comparison to all other participants of the Challenge. Participants will be ranked and scored based on their ranking.
Prizes
These are the prizes for the 8 Week Nutrition Challenge Winners:
1st Place Overall Champion = $500 + BIOCF Hoody + 3 PT Sessions + 1kg BIOCF Whey Protein
2nd Place Overall = BIOCF Hoody + 2 PT Sessions + 1kg BIOCF Whey Protein
3rd Place Overall = BIOCF Hoody + 1 PT Session
Winners are determined by the participants with the top overall score. The overall score is a sum of Diet Points, Lifestyle Marker Points, Performance Points, Body Composition Improvement Points, Performance Improvement Points,, and Bonus Points. Tie Breaks will be decided by who has the Best Diet Score.
1st Place Overall Champion = $500 + BIOCF Hoody + 3 PT Sessions + 1kg BIOCF Whey Protein
2nd Place Overall = BIOCF Hoody + 2 PT Sessions + 1kg BIOCF Whey Protein
3rd Place Overall = BIOCF Hoody + 1 PT Session
Winners are determined by the participants with the top overall score. The overall score is a sum of Diet Points, Lifestyle Marker Points, Performance Points, Body Composition Improvement Points, Performance Improvement Points,, and Bonus Points. Tie Breaks will be decided by who has the Best Diet Score.
Winner Announcement
There will be weekly leader board updates and the leader board will be displayed at the box for participants to keep track of their progress.
During the final week the Leader Board will not be updated publicly to ensure the winners are kept secret until they are announced at our end of Challenge Party/BBQ following the BIOCF In House Cup on Sunday June 26th 2016. More details about this day to come.
During the final week the Leader Board will not be updated publicly to ensure the winners are kept secret until they are announced at our end of Challenge Party/BBQ following the BIOCF In House Cup on Sunday June 26th 2016. More details about this day to come.