Wellness

2014 WELLNESS CHALLENGE

Monday, Nov 3rd – Sunday, November 30th



The 2014 SXS WELLNESS Challenge has been developed around the health benefits of the "PALEOTHIC DIET". This diet promotes eating whole, unprocessed foods: vegetables, fruits, leans meats, eggs, fish, nuts and seeds. It excludes: sugar, dairy, legumes and processed foods. The take on alcohol seems to vary, generally permitting potato and grape based alcohol and discouraging grain based alcohols. For this challenge we will ask you to try 1 week completely alcohol free because a little detox now and then is a very healthy thing.

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


Visit our Facebook Group to post pictures that can earn you CHEAT MEALS or DRINKS, post questions or comments, view tips on daily challenges, and results.
www.facebook.com/groups/sxschallenge



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Nutrition

GRAIN FREE
  • DO NOT EAT GRAINS for 4 weeks!
    Including ALL FLOUR PRODUCTS, GLUTEN FREE PRODUCTS (unless made only of quinoa or buckwheat), PASTAS, RICE, BREADS, OATMEAL/PORRIDGE
    Please refer to handout for more details in our resource section
  • You will start with 12 points each week - if you eat grains your points will go to ZERO
  • Any infractions after that will decrease your score by 2 points.
  • 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 EAT/DRINK SUGAR for 4 weeks!
  • You will start with 12 points each week. Iif you eat/drink your points will NOT go to Zero - BUT you will be penalized -3 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
6 SERVINGS OF VEGETABLES/DAY
  • Consume 6 servings of vegetables every day
  • For every serving of veggies you will earn a third of a point for a total of 2 points a day
  • A great way to approach this is to think about having approximately ½-3/4 of your lunch and dinner made of different types of veggies and incorporate veggies into 2 snacks every day! If you can incorporate veggies into your breakfast (like having eggs with veggies or a fresh vegetable juice or throwing a handful of spinach in your smoothie) even better.
  • Please feel free to use the serving size chart in our resources section or whatever resource you find helpful.
    Canadian Food Guide serving sizes
  • If you are unsure about serving sizes or how to calculate veggie intake during the Challenge please feel free to contact us directly: challenge@sxsfitness.ca
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
  • To make this easier try to drink water throughout the ENTIRE DAY! A great start to a day is always a tall glass of lemon water before you eat or drink anything else in the morning.
  • Also drink water when you are on breaks, after school, BEFORE, DURING AND AFTER WORKOUTS


Weekly Challenges

You will receive 2 pts for each day you complete the weekly challenge

WEEK 1: Dairy-Free
  • Week 1 will be DAIRY FREE - Do not eat/drink Dairy for 1 week
  • INCLUDES: Lactose-Free Dairy products
  • EXCLUDES: Kefir products and Organic Butter
  • If you think you may have a diary sensitivity try to avoid all dairy products including the above exclusions! Ask Dr. Jackson if she thinks it's a good idea
WEEK 2: Legume-Free
  • Week 2 will be LEGUME FREE- DO NOT EAT/DRINK LEGUMES for 1 week
  • INCLUDED: ALL SOY PRODUCTS, PEANUTS, BEANS, PEAS
  • EXCLUDED: VEGAN PROTEIN POWDERS
  • Why?? Read this explanation
WEEK 3: Alcohol-Free
  • Week 3 will be ALCOHOL FREE- DO NOT DRINK ALCOHOL for 1 week
  • INCLUDED: ALL ALCOHOL
  • EXCLUDED: you may cook with wine but NOT beer
WEEK 4: Dairy, Legume, Alcohol-Free
  • Week 4 will be a combination of all 3 previous weeks
  • INCLUDED: DAIRY, LEGUMES, ALL ALCOHOL
  • EXCLUDED: you may cook with wine but NOT beer


Fitness Challenge

DAILY CHALLENGES
  • Every day you will be asked to perform an exercise to help develop your overall FITNESS
  • Daily Challengees will increase in difficulty each week
  • Every day you complete the challenge you will earn 2 pts
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
  • If you have any questions about this please feel free to contact challenge@sxsfitness.ca


Downloads

Right-click to download these helpful files.

Nutrition

Vegetable Serving Sizes
SUGAR-Free chart
GRAIN-Free chart
DAIRY-Free chart
LEGUME-Free chart

Scoring

Scoring Sheet v3.0
Read the instructions to the RIGHT of each
Tab and refer to the REFERENCE tab on
the final page for Scoring Details.

Articles

Legumes: Friend or Foe?
Coming Off a Challenge TIPS
 


Prizes

Prizes will be given to the TOP 3 competitors of the Challenge in the form of Gift Certificates that can be redeemed for services at SXS Wellenss & SXS Fitness.


1st Place $250
2nd Place $150
3rd Place $100