Here the details for the LOCKDOWN Challenge

We hope you ALL will join us in the Lockdown Challenge

What better way to use the lockdown than to work on your general health.

Rules to take part:

• Joint at least 4 HomeFit sessions a week

  • Make sure you register via team up

• Join at least 1 mobility / Yoga session a week

  • Make sure you register via team up

• Follow ‘the lockdown diet’

• You need to do the Baseline WOD posted on Thursday on BoxMate

  • If you can’t take a HomeFit session on Thursday do this at an other time

• You need to take measurements on Thursday 5th

The lockdown diet:

We will follow the CrossFit Diet and training program:

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

Eat meat and veggies: Meat means both Meat and Fish. And to be blunt in explaining what we mean by this: if it was swimming in the water or walking on a farm, you can eat it. Meat has no ingredient label, if your meat has, it’s processed meat and you can’t eat it. If you are a vegetarian you need to replace the meat with natural proteins

Nuts and seed: As on the label and no added salt or sugar

Some fruit This means you can eat fruit but it should be less than the total vegetables you eat

Little starch This means you should eat less starch than you eat fruit. If you are not sure what we mean by starch, google it

NO SUGAR This means NO SUGAR… Also no added honey and so on. Eat your food natural and do not sweeten it up with sugary products.

The only food you should be eating during the Lockdown challenge is natural foods. So if it used to swim in the water or walk on a farm, you can eat it. If it has been growing on a farm, you can eat it. So to give you an example, an apple grows on a tree, you can eat it. A nice piece of beef used to be a cow on a farm, you can eat it. A slice of bread…. No that has never come out of the ground in that shape or form, so it’s processed (this means salt and other products are added) so you can’t eat it. Porridge is pure oats, nothing added, yes you can eat it.

We prefer you NOT to drink any alcohol during the lockdown, but we realize how hard this is for some of you :) So we allow 2 glasses at the weekend.

You need to take your measurement before you start:

• measure around belly button

• measure around hips

• measure your body weight on a scale and if possible your bodyfat

Calculating your daily macro intake:

You need to calculate your TDEE via this link.

If you just like to be healthy and maintain weight, stick to your TDEE. If you like to lose body fat take off between 10% and 15% of your daily calories. So if your TDEE is 2100 cal a day, you need to consume daily during lockdown: 2100 x 0.85 = 1785 calories (when taking a 15% calorie deficit). Don’t cut more than 15%.

You can track your calories daily by using the MyFitnessPall app. You don’t need to go for the app you pay for as the free app is sufficient enough to track your macros.

Use our Chalk-it Facebook page to post your meal ideas to support others and to ask questions.

Meal ideas

Join the cooking sessions with Pauline every Friday 5pm. You can cook with Pauline for the whole family every Friday and ask questions on other meal ideas like breakfast and lunch.

Point system:

Sticking to the diet each week (calories and whole foods): 14 points each week (2 a day)

Sticking to min 4 HomeFit sessions a week: 5 points each week

Sticking to min 1 Mobility / Yoga session a week: 5 points each week

Sharing meal ideas and what you cooked with Pauline on Chalk-it: 5 points a week

Please update THE SCORE SHEET each Thursday

#Togetherstrong