Wellness

2015 WELLNESS CHALLENGE

Monday, Nov 9rd – Thursday, December 3th



The 2015 SXS WELLNESS Challenge has been created to help you develop healthy eating habits and lean out before the holiday season starts. The nutrition challenges promote eating whole, unprocessed foods: vegetables, fruits, lean meats, eggs, fish, legumes (beans/lentils), nuts and seeds. It excludes: grains, sugar, dairy, alcohol and processed meats.

We encourage you to use this challenge to find new foods that you haven't tried before - rather than finding a quinoa based pasta, don't eat pasta at all; try using spaghetti squash or putting sauce over roasted vegetables instead. If you have done a few of these challenges before, try a different approach, instead of just having a smoothie every day for breakfast try scrambled eggs and quinoa porridge. By expanding your taste buds and cooking techniques you will consume a wider variety of healthy foods, leading to a greater amount vitamins and minerals into your system making you stronger and healthier!

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



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Nutrition

NO GRAINS
  • NO GRAINS for 25 days!
  • Avoid ALL FLOUR PRODUCTS, GLUTEN FREE PRODUCTS (unless made only of quinoa or buckwheat), Pastas, Rice, Breads, Oatmeal/Porridge
  • Avoid CORN and WHITE/RED POTATOES are considered grains for this challenge
  • Accepted Vegan Protein powders
  • Accepted QUINOA and BUCKWHEAT are actually Seeds and are allowed during the challenge
    Learn about Quinoa
    Learn about Buckwheat
  • Please refer to handout for more details in our resource section
NO SUGAR
  • DO NOT EAT/DRINK SUGAR for 25 days!
  • Avoid Concentrated Fruit Juices, Maple Syrup, Honey and Artificial Sugars (except Stevia)
  • Accepted 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
  • Please refer to handout for more details in our resource section
EAT YOUR VEGETABLES
  • CONSUME 6 SERVINGS of Vegetables every day
  • You will received partial pts for not eating the full amount - just enter the number of servings when scoring.
  • A great way to approach this is to think about having approximately 1/2 - 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
DRINK WATER
  • DRINK 10 GLASSES of Water a day (glass = 250mL/1 cup)
  • You will received partial pts for not drinking the full amount - just enter the number of glasses when scoring.
  • 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

WEEK 1: NO Processed Meats
WEEK 2: Dairy-Free
  • DO NOT EAT/ DRINK DAIRY for 1 week
  • Avoid Lactose-Free Dairy products
  • Accepted 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 3: Alcohol-Free
  • DO NOT DRINK ALCOHOL for 1 week
  • Avoid ALL ALCOHOL
  • Accepted You may cook with wine but not beer
WEEK 4: ALL (NO Processed Meat, Dairy, or Alcohol)
  • Week 4 will be a combination of all 3 previous weeks
  • This is a short week (4 days) that culminates with the Holiday Party on the Friday.
  • Avoid Processed Meat, Dairy, alcohol
  • Accepted 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 Challenges will increase in difficulty each week
  • A Daily email reminder will be sent to you with the Challenge of the day.
  • You can also refer to the Daily Challenge List.
EXERCISE
  • You will gain points for ALL EXERCISE you perform
  • 3 pts for Supervised SXS Fitness workouts or Classes at the SXS.
  • 1 pt for Unsupervised NON-SXS Fitness workouts.
  • It is possible to receive 4ps (3+1) for those ambitous enough to do a "double-down" of workouts in a single day but 4 is the daily max.
  • We do not recommend doing intense workouts every single day. Striking a balance between high-intensity workouts, lower intensity activities, and rest period allows your muscles to heal.
  • 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
PROCESSED MEAT-Free chart
DAIRY-Free chart

Articles

Dear Alcohol: Article on Alcohol Detox


Scoring & Cost

This year we have teamed up with a new online partner to help us make Scoring easier to enter and understand. Once registered you will be able to easily add/update your scores from your computer, tablet, or smartphone. You will also be emailed daily reminders of the daily challenges and to keep you motivated. This program comes at a price of just $5 per person but we think the benefits will make it worthwhile. We will also be offering discounts on Body Fat Assessments (skin fold test) and Meal Planning. Even if you don't WIN, it's always good to record your progress and achievements!



OPTIONS

  • 2 Body Fat Assessments (before and after) $40 — Reg $60
  • 7-day Meal Plan — $75
  • PLATINUM Package = 2 Body Fat Assessments + Meal Plan for entire 25 days — $250

Request Testing



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 $200
2nd Place $100
3rd Place $50