2017 Spring Challenge

ARE YOU READY?

Monday May 1 – Sunday May 28

This Challenge has been created to help you develop healthy eating habits and lean out after a long Winter now that we are slowly approaching bathings suit season. Let's kickstart your Summer body with a little healthy competition. We run these challenges every year and each time we try to improve and refine the offering so that you can achieve the best results.

The Challenge is 28 days (4 weeks), and it is broken down into 7 ACTIONS that you must complete each day to earn full points. The first 4 Actions stay consistent throughout the Challenge while the last 3 change either Daily or Weekly so pay close attention. Click on the toggles below to expand and view the details for your 7 Actions.

Stays consistent throughout the Challenge

Stays consistent throughout the Challenge

Stays consistent throughout the Challenge

Stays consistent throughout the Challenge

This section has always been a "challenge" because remote workouts are very subjective and intensity is difficult to quantify. A workout consists of at least 45-60 minutes of vigorous physical activity. If you want easy suggestsions you can complete any of the (3) Remote Workouts that we have created. There are variations to make things easier/harder. These workouts will require minimal to no equipment.

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. 4-5 workouts in a week is more than enough.

View Remote Workouts

Changes Daily and increases Weekly

View Daily Challenges

Changes each week. Choose your own in week 4

The nutrition challenges promote eating whole, unprocessed foods: vegetables, fruits, lean meats, eggs, fish, legumes (beans/lentils), nuts and seeds. It excludes: grains, dairy, alcohol. 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.


WEEK 1: GRAIN-Free

WEEK 2: DAIRY-Free

WEEK 3: ALCOHOL-Free

WEEK 4: Choose your own Adventure

Pick from any of the 3 previous Nutrition Challenges (No Dairy, No Grains, No Alcohol) and stick with it for the last 5 days of the Challenge. In the past we made this week the hardest where you try to remove ALL 3 in one week but we are empowering YOU to choose this time.


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!

Eat 3 Meals per day, each day for the duration of the Challenge



Register Now

Button above will open a new page. Click on "TAKE THE CHALLENGE" at bottom of the new page.

Scoring

All scoring will be done using the "IRUNURUN" WebApp. This can be accessed from any device that has internet access. You can add scores retroactively if you forget to update the day before. You can also go back and make corrections if you added something incorrectly. You can update scores throughout the day but make sure you don't give yourself points prematurely for something you "plan on doing" or haven't completed yet. The maximum score you can acheive each week is a perfect 100. Click on the link below to access the WebApp Dashboard and enter your scores.


Enter Daily Score

Please note that scores get recorded each week on Sunday at midnight. After that a new week begins and you will NOT be able to add scores from that previous week.


Links

You will be referring to these pages regularly during the Challenge.

Daily Challenges

Yoga Series

Workouts

Meal Plan

Grocery List

Recipes



Resources

Click to view and right-click to download these helpful files.

Vegetable Serving Sizes

SUGAR-Free chart

GRAIN-Free chart

DAIRY-Free chart


Questions?

If you have any questions or concerns please contact challenge@sxsfitness.ca for more information. We are always here to help.