I hope all of you are finishing your first 7 day challenge on a high note. Do yourself a favor and stick with the gallon of water all the way through Sunday night. The weekend can be a challenge because our schedule is different and the routine that we have gotten accostumed to Monday through Friday no longer exists. I am always amazed when people come into the gym on Monday talking about how drunk they got or how shitty they ate over the weekend. These same people look me in the eyes and honestly ask me when they can't lose the weight they want to lose or why they are not getting better at WODs. Here's a hint... it's your diet dummy. We are hoping to fix this with a series of 7 day challenges but its up to you to stick to them for 7 days and not just Monday - Friday.
This week will be even more challenging for most of you. We are going to challenge you to avoid all grains this week. That means no alcohol, no bread, no oatmeal, no pasta, no rice, no potatoes, and the list goes on and on. If you want to read more about grains and why we try to avoid eating them check out this article on Mark's Daily Apple (The Definitive Guide to Grains). Mark's Daily Apple is a great site to research clean eating. The articles are easy to understand and they do a great job of linking to previous articles so you can easily find more information on related topics.
If you eat a very grain heavy diet and you are thinking to yourself there is no way you are going to participate or survive, we have a scaling option for you. On Monday and Tuesday, cut your grain portions in half. Only eat half a piece of bread on your sandwich. Leave half of your rice or potatoes on your plate at dinner. On Wednesday and Thursday, in addition to halving your grains, pick one meal to go grain free. The easiest meal for me has always been breakfast. I am a 3 egg, handful of baby spinach, and 4 oz of sausage guy. Try to be 100% grain free on Saturday and Sunday. It will be hard but I promise you it will be worth it.
If you already eat really clean, we are going to ask you to scale up the challenge this week. First, continue with last week's challenge. Drink your gallon of water and continue to avoid other beverages. Second, use this week as a check-up. Fine tune your diet and try to figure out if you have added back small amounts of grains without considering the consequences. For me that means no oatmeal. I have gotten too liberal with my oatmeal consumption without considering the cost/benefits. While I was researching this 7 day challenge I came across this artice (Are Oats Healthy?) and it was a big reality check for me.
If you have questions, email me at email@example.com or talk to a coach before or after class.
Let's do this! 3, 2, 1, GO