THE NO EXCUSES CHALLENGE!

. We all know how hard it is to maintain good food & lifestyle habits over the Festive Period. Party after party, social gatherings, seeing old friends and family, there’s always an excuse to tuck into the party buffet, or have a few beers. High intake of food/drink combined with lower rates of exercise mean it’s common to enter the New Year a few pounds/kilos heavier than normal. This is why there are always so many New Year’s Resolutions regarding exercise/food or going on a “diet”. These resolutions have a remarkably high failure/low retention rate. On the CBD No Excuses Challenge we will teach you about good nutrition and help you implement simple habits that will change your entire relationship with food and get you back on track with your health and fitness goals for 2016! These habits are proven to work and make healthy eating easy! Once you have completed the challenge these habits will (hopefully) become second nature, and you should never have to struggle with nutrition again. Alongside these eating habits, we will also hold you accountable for your workouts, your movement, and your sleep. By taking control of all of these factors, you will crush your goals and feel better than ever! .

HERE’S HOW THE NO EXCUSES CHALLENGE WILL WORK

The Challenge will run from Monday 1st February to Monday 29th February. This will start with a full baseline assessment on the Saturday before the 1st (30th January). This will include: weight, hip and waist measurements, body fat reading, photos (pic is optional), and a workout (not optional) to test your current level of fitness. You will also be signed an accountability partner who will take the challenge with you. If you want to do this with a friend or partner of your choice, then that is great! .

TRACKING

Starting on February 1st you will begin tracking your food, sleep, workouts and mobility every day on your Beyond The Whiteboard account (account exclusive to CBD members). Food and workout logging can sometimes suck, however it is proven to work! Don’t worry, you don’t need to give us all the details if you don’t want to, you will simply write a score based on how many habits you stuck to that day. If you’re compliant, you will LOVE writing about it 😉 This must be done before midday every day (for the previous day’s score). . NOTE: To log a score of the day we want you to make use of the “journal’ tab (located under the “Log” tab on BTWB). It allows free rein to write what you want in that. Through the BTWB site you will get to see how both you and your partner are getting on each day, in order to give each other s*** , we mean give other support and make sure you stay on track. Each point you miss, you will suffer a 10-burpee penalty for both of you. So there are plenty of reasons to stay on track. If you forget to log altogether that’s 50-burpees EACH!   .

NUTRITION

You will follow 6 Habits with regards to your nutrition over the 4 weeks. These are: 1:Eat breakfast every day. 2:Eat a portion of protein with every meal – for men, this is 2 palm size portions, for women, just one. 3:Eat at least one portion of vegetables with every meal. Yep, even breakfast. 4:Earn your carbs. Eat starchy carbohydrates after training only. This is your rice/pasta/bread/potato etc. 5: Eat a thumb-sized portion of fat with each meal. Think nuts/seeds/salad dressings, or if you’re eating a fatty cut of meat (bacon/pork/mince etc). 6: Drink plenty of water. At least 2.5L per day + additional 1L for every hour of exercise you do. Now don’t worry if you have no idea the difference between a protein and a fat, or between starchy carbs and vegetables. Whilst on the challenge you will be provided with cheat sheets to help you when making your meal choices so that preparing food is easy not a chore. In the past we have done nutrition challenges where we have asked you to eat completely clean for a short period of time, however this usually falls by the wayside during or after the challenge, and can lead to cravings that can be unavoidable. On this challenge no foods are off the table per se, just make sure you stick to the habits and you will be golden. It is natural to give in to cravings every now and then as long as it isn’t all the time and every meal. Allow yourself a treat every now and then and you will find much more happiness and long-term balance in your relationship with food. You’ll log your daily nutrition on a scale of 1-6: 6 – You stuck to all 6 habits perfectly 5 – you managed 5/6 4 – you managed 4/6 You get the picture… Penalty: 10 burpees each for EACH POINT MISSED. .

TRAINING

You will train 5 times per week. This doesn’t just count in the gym however. We understand a lot of you are busy and have other commitments. On this challenge, at least 10 minutes of purposeful movement will count as training. Go for a walk, do a yoga class, do some light BW exercises at home, all of these things count as your day of training. Penalty: 10 burpees for each day missed. .

SLEEP

You will sleep for at least 7 hours every night. Sleep on this challenge is defined as the time you lay down in bed with no devices, conversation or other distractions and close your eyes, to the moment you get out of bed in the morning. If it takes you 2 hours to get to sleep because you struggle to drop off at night then that won’t be counted against you. If you miss 2 hours of sleep because you were on your phone, watching TV or chatting to your significant other, then that counts as a penalty. Penalty: 10 burpees for each hour of sleep missed. .

MOBILITY/MOVEMENT

You will spend 10 minutes+ per day on mobility/movement work. This could be as easy as rolling out your sore quads, or doing 10 minutes of wall squat therapy and hanging work for your shoulders. The point is you prioritise 10 minutes every day to your body’s movement. Penalty: 10 burpees for each day missed. .

OTHER DETAILS

The cost of this challenge is $65 per person. (This will cover your seminar & bio-check) Block out your Saturday mornings on January 30th & February 27th (exact times TBC) for the first up baseline workout & bio body-check, and on the last Saturday of the challenge  for the re-test of both again. (We realise the last Saturday, the 27th, is the first weekend of the Open. We will hold the bio re-tests that morning before you do your Open workout & the re-test challenge WoD will be the Monday 29th). During this first Saturday morning check in we will also have a topic of discussion to help with your nutrition habits, as well as question and answer time so that you have plenty of support! This will be done by Natalie Cruttenden who we have had in before (See pic on right for details on her workshop). she will talk about the benenfits of Paleo eating (You don't have to eat strict paleo the whole time but it would be the preferred way).         The whole point of this challenge is not the burpee penalties (despite the fact Karl will love giving them out) it’s the fact these burpees will hold you accountable for what you said you would for 5 weeks. It’s time to stop making excuses regarding your health and fitness, and to start 2016 the best way possible. . We will decide upon a winner once the month is over & all data points have been read (logging details, workout results pre/post & bio read out details). The winner or winners will get a nice prize for the efforts. .

ARE YOU READY TO TAKE THE CHALLENGE?

Here’s what you have to do to join the challenge:

• Sign up with & pay one of our Coaches. Cash only please.
• You’ll then receive an email with some basic details regarding the challenge, including the name of your chosen partner (who must sign up as well). If you don’t choose a partner one will be allocated to you on Day 1. (If two people happen to choose each other we will make that your partnership. Unless we think you need someone else).
• Block out the baseline and check-in dates in your calendar. (30/01/16 & 27/02/16).
• Read through the helpful materials we will send you.
• Look out for an email with more details regarding the logging to be done on the BTWB website

Get ready to support each other through this!!