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OCCF Healthy Lifestyle Challenge

3/1/2022 - 4/30/2022

We’ve all heard the old saying, “you can’t outwork a bad diet.” Living a healthy lifestyle is the foundation for the work that we put in at the box, day in and day out. We often find ourselves confronted with a lot of questions about how to live a healthy lifestyle, and improve our nutritional habits.  It is with a desire to answer these questions that we continually run these Healthy Lifestyle Challenges.

Now, we know, the word “challenge” comes with a lot of baggage. The focus on this experience is to provide you with a strong baseline knowledge so that making the right choices becomes just a bit easier.

The Details

  • The Healthy Lifestyle Challenge will run from March 1, 2021 to April 30, 2022 (approx. 8 weeks).
  • This is an INDIVIDUAL challenge.
  • There will be an entry fee of $50, per person. (Cash only please; you may charge the card on file, but the cost will be $52)
  • Prizes will be awarded to the top 3 individuals that accumulate the most points recorded over the challenge.
  • Participants will accumulate points based on the set of criteria listed below (see The Points section).
  • We are using the “honor system” when it comes to logging points.
  • You must weigh-in on either February 28 or March 1 (if you cannot make it to the gym, a picture of you on a scale is fine).
  • You must weigh-out either April 29 or 30.
  • You may weigh-in and weigh-out only once.
  • Weigh-ins and weigh-outs must be performed on the SAME scale each time.
  • You have the option of using the containers provided to you from previous challenges for meal prep.
Nutrition Calculator

What does all this mean?

We know that there are a million diets on the market, all trying to convince you that they are the only way to shed pounds and slim down. We don’t believe in fads. This challenge is about providing you a strong foundation for smart, healthy, lifestyle and nutritional choices, no matter the circumstance. We’re going to try and keep it simple by setting the standard of a healthy lifestyle.

1

Better Food Choices

Check out the infographics below. There are 3 columns to choose from for each macro. Ideally, you'll be eating anything that had parents or lived at one point. This means nothing processed, nothing with a long shelf-life, and nothing with preservatives.
2

Not too much

Portion control is one of the keys to a successful nutrition plan. The goal is to eat the right amount for your needs at each meal. You will be allowed a specific amount of protein, carbohydrates, and healthy fats based on the information you input into the online calculator. If you choose to use the containers, you will be allowed either 3 or 4 containers full of food depending on your starting weight. This should provide you with enough sustenance to not require “seconds” or the need for snacking. In either case, if you eat more than allotted you will not be allowed to track this point.
3

Mostly plants: Vegetables

We know, it can be a scary word for some. But during this challenge they’re unlimited! The variety is endless, particularly with Spring right around the corner. Try something new!
4

Proper Hydration

Drink at least ½ your body weight in ounces of water. (i.e. a 200lb individual would drink 100oz of water within a day to earn this point.)
5

NO ALCOHOL

Alcohol consumption interferes with glucose regulation (disturbing normal blood sugar levels), in part by disrupting the action of regulatory hormones like insulin and glucagon. Also, consumption of alcohol provokes an unhealthy psychological response by reducing inhibitions—thus making it all the easier to make poor food choices when under the influence of even small amounts of alcohol.

How points are awarded

Points will be tracked using SugarWOD. Just like recording your workouts, you will select the Lifestyle Challenge track in the app and record your points on a daily basis. All points must be recorded daily, ideally at the end of the day. Point tracking is on the honor system. Only you know what you’ve done throughout the day, so please, hold yourself accountable throughout the challenge.

1 Point

for for eating real food and sticking to your plan

What’s “real food”? Anything that had parents or lived at one point. Each macro has 3 columns to choose from – Eat More, Eat Some, Eat less. The majority of your food will come from the “Eat More” column. Participants are allowed to consume 1 item from the “Eat Some” column once a day (a protein, carb, or fat), and 1 item from the “Eat Less” column once a week. Think of the once per week as a “cheat”! Your “plan” is what you hope to achieve from this challenge, whether it’s losing weight, eating better/cleaner, or creating healthier lifestyle choices.

1 Point

for avoiding alcohol

Alcohol consumption interferes with glucose regulation (disturbing normal blood sugar levels), in part by disrupting the action of regulatory hormones like insulin and glucagon. Also, consumption of alcohol provokes an unhealthy psychological response by reducing inhibitions—thus making it all the easier to make poor food choices when under the influence of even small amounts of alcohol.

1 Point

for not eating too much

You will be allowed a specific amount of protein, carbohydrates, and healthy fats based on the information you input into the online calculator. This should provide you with enough sustenance to not require “seconds” or the need for snacking. If you eat more than allotted you will not be allowed to track this point!

1 Point

for getting more than 7 hours of sleep

Look, we know it’s tough…but sleep is super important to your recovery, which is why we’re making it a priority. The 7 hours of sleep should be continuous and your sleep from the night before will count on the following day. For example, you will track your sleep from the night of March 10 on March 11.

1 Point

for proper hydration

Drink at least ½ your body weight in ounces of water. (i.e. a 200lb individual would drink 100oz of water within a day to earn this point.)

1 Point

for excercise

“Exercise” can either be at the box, or outside the box. We suggest getting after it (WOD-ing) at least 3x/week  and then the other days, use your fitness! Only 1 point per day will be allowed. You do not have to log your workouts performed outside the box, but again, we’re on the honor system here, so if you didn’t do anything “physically active”, don’t log a point! Example – grocery shopping is not point-worthy, however, walking your dog for 30 minutes is…

Food List

Protein

Protein will go in one of the small compartments of your tray. The leaner the better.

Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Carbs

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates.

Fruits and these starchy carbs will do that for us.

Vegetables

Eat the rainbow!

Fats

A serving size of fat is the size of your thumb. Here are the healthy options:

  • Avocado
  • Nuts & seeds
  • Olive oil
  • Avocado oil
  • Fish Oil

Prizes – CASH MONEY BABY!

The 3 participants that accumulate the most points will split the pot!! The “pot” consists of all the money that is collected from the nutrition challenge entrants (less a small admin fee)!!

60

First Place

25

Second Place

15

Third Place

*in the event of a tie, the winners will be pulled from a hat.

FAQ

What do you mean by “plan”?

This is YOUR healthy lifestyle challenge. Maybe weight loss isn’t why you’re doing this. Maybe you want to put on 5lbs of muscle, or maintain your body weight, or just make better lifestyle choices. Whatever your “goal” is, that is your “plan”. Your plan MUST be stated at the time you weigh-in.

How is this challenge different?

The 3 winners will be determined by the following:

  • most points accumulated over the duration of the challenge, AND
  • highest % of body weight lost over the 8 weeks

So, if you happen to mess up on a couple of days, you still have a chance at winning, as there are TWO categories determining the winners for this challenge!!

How much food?

The amount of food you are allowed to consume each day will depend on your age, height, and weight entered into the online calculator.

You do have the option of using the trays, as done in past challenges, however the food allotment will be much different.

Pre/Post Workout

Very simply put “pre” and “post” workout supplements are focused on performance. If you are not where you want to be in terms of body composition, then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements. If you choose to consume protein powder, BCAAs, or other supplements it will count toward your “eat some” or “eat less” food allowance. Honestly, if you’re eating as prescribed (yah, I said Rx!) then you really don’t need supplements.

The “What About” Foods

These are foods that people commonly ask about.

“What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
  • “Eat less” cold cuts or cured meats
    • Cold cuts and cured meats contain a large number of preservatives to keep them “fresh” while at the grocery store. These contain a high level of sodium, which can negatively impact someone’s blood pressure. They also contain many nitrates which under certain conditions in the body can damage cells and morph into molecules that cause cancer.
  • “Eat some” almond or coconut flour
    • Almond flour is very high in inflammatory polyunsaturated fatty acids which can negatively imbalance your system.
  • “Eat less” canola or vegetable oil
    • These oils can contain unnatural levels of polyunsaturated fats and Omega-6 fatty acids, there are all the additives, pesticides, and chemicals involved in processing. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body.
  • “Eat less” honey, agave, maple syrup or sweeteners of any kind
    • These items are often cut with things like high-fructose corn syrup and other additives. They are high in calories and often cause imbalances your glucose levels. If it’s a sweetener, you cannot have it.
  • “Eat some” oatmeal
    • Many oatmeals contain a pouch of a high-sugar mixture to make it more palatable. This can lead to a meal that is much higher in calories and less nutritious than one assumes.
  • “Eat less” Atlas bars, Quest bars, or any bars
    • Most protein or meal-replacement bars on the market contain high amounts of fat and carbohydrates. Many contain fillers to make the bars more palatable that have no nutritional value. Again, the focus of this challenge is on whole foods from natural sources
  • “Eat more” nut butters that have no added ingredients other than salt
    • It is easy to make your own at home, believe it or not. Simply blend your preferred type of nut in a food processor until the oil and meal combine into a butter-like state. Add cinnamon, salt or other spices to make a tasty and natural treat.
  • Up to two pieces of gum a day –
    • Nearly all commercial gum contains some level of artificial sweetener. Products like sorbitol, aspartame, and sucralose all affect the body negatively. They are diarrhetics and can play games with brain chemistry.