Eat Clean. Live Lean

307performance Lab 2015 Clean Eating and Fitness Team Challenge

Intro: http://youtu.be/GMqFChbUn68

Eat Clean. Live Lean. 30- DAY CHALLENGE

BUT WHY?

Review

Rules to the Nutritional Challenge

• Log all food eaten for 30 days in provided food log • Eat 5 “Meals” a day

• Breakfast, Lunch, Dinner, and two snacks

• Turn in Log every Tuesday by Noon (you will need to pick up each weeks log sheet every Monday, which will also be available Sunday online)

• Point system

5 points/ day for a clean diet -5 points/unclean meal found

1 point/ 5 meals per day

Rules to the Fitness Challenge

• Log all exercise for 30 days in log provided • Minimum requirement: 3 times per week within the facility • There will be a wide variety of training options• Two times per week- 45 minutes of cardiovascular lower

intensity training. • Point System

2 points/workout -10 points/ working out Less then 2x/week

2 points/ working out 3 times per week 3 points/workout 4x/wk

Fitness for Health

• Low Intensity training VS High Intensity training

• Why we need both • Weight training

Wellness Challenge

• Additional Weekly Points Available! • “Unplug” points: 1 Day per week: No Electronics for 8

straight hours= 8 pts• “Fun and Play” Points: 1 Day of the week go do something

fun with family or friends (or your team)! Must be at least 2 hours= 5 pts.

• “Socialization”: 1 day/week take a friend to coffee or lunch (healthy of course). 5 pts

• Sleep- Is important! 7 hours or more= 1 pts/day… NAPS COUNT

• Weekly Challenges- 10 Points if completed (they will be released each Monday and you have the week to gather the supplies, create, and post a picture to our group: Eat Clean.Live Lean. Be Grateful.

Videe Perspecitve

• Hidden Sugar: http://youtu.be/hWzeSbCwwjU• Whole Food VS Processed (Sugar): http://youtu.be/

Du1TDSJ2sy0

• Cost of Obesity: http://youtu.be/rlLu-TBZZwE

Challenge Details

• Before Monday at 7 pm complete:• Measurements • Body Fat analysis and weigh in • Should have a log sheet for all data points • Take a before picture (or we will) • Go to the store and get food for success • Complete baseline workout (will be varied depending on the

fitness level) • Read all of the information that will be posted to the site

307performancelab.com • Eat Clean. Live Lean tab