Wellness

10-Day DETOX CHALLENGE

Wednesday, Jan 7 – Friday, Jan 16



Another holiday season has come and gone so quickly, we hope everyone is looking forward to 2015 and the chance for this to be your fittest and healthiest year yet! To help you start your year off right we invite you to join us in our annual post-holiday 10 day detox challenge. In just ten days you can cleanse your body from all those delicious toxins you got to indulge in over the last few weeks.

If you have any questions please send them to challenge@sxsfitness.ca


Register Now






Nutrition

GRAIN FREE
  • DO NOT eat Grains for 10 days!
  • -2 pts per infraction
  • Including ALL FLOUR PRODUCTS, GLUTEN FREE PRODUCTS (unless made only of quinoa or buckwheat), PASTAS, RICE, BREADS, OATMEAL/PORRIDGE
  • CORN and WHITE/RED POTATOES are considered grains for this challenge
  • QUINOA and BUCKWHEAT are actually SEEDS and are ALLOWED during the challenge
    Learn about Quinoa
    Learn about Buckwheat
  • EXCLUDED: VEGAN PROTEIN POWDERS
SUGAR FREE
  • DO NOT consume Sugar for 10 days
  • -2 pts per infraction
  • Including CONCENTRATED FRUIT JUICES, MAPLE SYRUP, HONEY and ARTIFICIAL SUGARS (except Stevia)
  • Please refer to handout for more details in our resource section
  • EXCLUDED: PRE, DURING, and POST WORKOUT beverages/supplements/shakes
    We recognize the importance of replenishing your muscles with glucose (sugar) after a workout. Any sugars consumed to support your workouts will not count against you during the challenge. That said, please don’t pretend that a donut from Timmy’s is your “post workout shake.
  • WHOLE FRUIT and 2oz or less of UNSWEETENED FRUIT JUICE is allowed
  • Products containing 3g of sugar or less will be allowed
NO ALCOHOL
  • DO NOT drink Alcohol for 10 days
  • -2 pts per infraction
  • Over the holidays we tend to overindulge in alcohol - by giving your liver a rest from breaking down alcohol toxins it can then focus on breaking down other toxins in the body
NO RED MEAT or PROCESSED/SMOKED MEATS
  • -2 pts per infraction
  • Although red meat is great to increase iron and B12 levels, it tends to be very high in SATURATED FATS, which has been associated with increased risk of cardiac events.
  • The way we cook red meat (high heat grills/frying/baking) greatly increases “Advanced Glycation End Products = AGEs” (which is already high in fatty foods). These INCREASE INFLAMMATION in the body. More and more studies are associating AGEs with chronic diseases (diabetes cardiac disease, Alzheimer’s) and poor aging.
  • Excess meat can put stress on your kidneys and increase acidity levels in your body
  • Meats that are processed like lunch meats, bacon, pepperoni sticks, beef jerky, spam are not as good as the real thing!
  • How to know if you can eat it? JUST COOK YOUR MEAT YOURSELF. If your meat came precooked - don’t eat it!
  • Try to only eat animal products that are organic if possible because the hormones and antibiotics in regular animal products are also hard on the system.
  • Try to buy fish that has a low mercury count (canned fish is okay - limit yourself to 2 cans of tuna in the next ten days.
10 GLASSES OF WATER/DAY
  • Drink 10 glasses of water a day (a glass equals 250mL/1 cup)
  • Every day you complete the challenge you will earn 2 pts
  • Staying hydrated is just great for you in soooooo many ways!! Decreases inflammation, increases detoxification, your brain and your muscles work better.
  • You will Pee more... it’s true. Try to focus on drinking in the day and limit your intake after dinner so you can get a whole night's sleep.
  • Buy yourself a nice water bottle and make it your new best friend - go everywhere with it and fill it up often
EXERCISE
  • You will gain points for ALL EXERCISE you perform
  • 3 pts for Supervised SXS Fitness workouts
  • 2 pts for Unsupervised NON-SXS Fitness workouts
  • Minimum 45 minutes workout
  • Medium to hard intensity (sorry walking the dog around the block doesn't count - but we still think it's great that you are outside walking or taking the stairs, keep it up!)


Downloads

Right-click to download these helpful files.

Nutrition

SUGAR-Free chart
GRAIN-Free chart
MEAT-to-EAT chart

Scoring

Scoring Sheet v1.1
Read the instructions to the RIGHT of each