From September 15 – November 10, 2012, I will be participating in the Whole Life Challenge. The purpose of The Whole Life Challenge is to see what sort of impact you can have on your body, your fitness and your lifestyle habits over the course of eight weeks, and to train in having a health and fitness practice that is sustainable for the long term.
There are three categories that make up the criteria for the game:
- Performance – How much can you improve in a workout (faster time, more reps, better score)?
- Body – How many inches can you lose off of your body (based on circumferential measurements)?
- Lifestyle & Accountability – How consistent can you be over 56 days in maintaining healthy habits and being accountable for your results in your daily life?
Every day you can earn 6 possible points: 3 for nutrition, 1 for working out, 1 for mobilization, and 1 for taking fish oil. I’m kind of freaked out by the fish oil part, but I gotta do what I gotta do. Here are the details regarding each section of the challenge:
Nutrition – 3 points
During the challenge, participants are only allowed to eat REAL food: meat, seafood, fruits, vegetables, nuts and seeds. Here’s what we can’t have, with a few exceptions: no grains or starches (exceptions: legumes and sweet potatoes/yams), no corn or soy, no sugar or sweetener of any kind (exception: Stevia, which I will probably not use), no dairy (exception: butter), no alcohol, soda or juice (exceptions: lemon and lime juice), and no artificial or processed ingredients or foods.
Working Out – 1 point
You must be active daily to earn your workout point. Any kind of workout counts. Minimum workout is active recovery for 10 minutes. Active recovery is defined as intentionally engaging in some form of movement with the purpose of improving your fitness. Examples: jogging, recreational cycling or skating, hiking, yoga, etc.
Mobilization – 1 point
You must mobilize or stretch daily to earn your mobilization point. Any kind of stretching or mobilization counts: soft tissue work with a foam roller or lacrosse ball, static stretching, yoga, etc. Massage does not fulfill the mobilization requirement.
Fish Oil – 1 point
You must take a dose of fish oil every day. There is no minimum dose requirement. Recommended dosage: 4000mg combined EPA & DHA. You may use any fish oil supplement you choose, even if it contains a prohibited ingredient.
Why am I doing this?
I’m doing the challenge to try and make some good habits stick, especially the fish oil one. I’m also hoping this will get me stretching and/or moving every single day from now on, no matter what. And to be vain about it, a little more muscle couldn’t hurt.
My initial and ending workout will be:
9 minute AMRAP:
7 KB swings (24kg / 16kg)
50m shuttle run
Total number of reps is what counts, not total number of rounds. Scaling is an option! However, you must use the same weights at the finals that you use at the prelims.