The Real Food Wellness Challenge is a 4 week nutrition, workout, mobility, and accountability challenge designed to create habits that last a lifetime.
Entry fee: $25
During this challenge you will receive:
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Getting Started Workshop: Information about the challenge, setting up your home and kitchen, shopping, preparing food, and strategies
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Access to the Real Food Wellness Challenge Blog and a private Facebook group for support and resources
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A post-challenge event
There will be 3 parts to the challenge
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Body composition
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All participants will be measured during the week prior to the challenge. The measurements will be repeated on Finals Day and scored for percentage improvement.
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Performance
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Everyone will participate in a specially selected workout on Day 1 as a baseline performance measurement. The workout will be repeated again on Finals Day and scored for percentage improvement.
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Accountability
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You will receive a total of 6 points at the beginning of each day. They are yours to lose. You can lose 1 point for any violation of the nutrition guidelines, up to 3 points. The remaining 3 points you may keep for working out, mobilizing, and taking fish oil. The lowest score you can get on any day is 0.
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For the nutrition portion of this challenge, you may not consume:
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grains/starches (corn, soy products, bread, pasta, rice, potatoes, fries, etc.)
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sugar (refined, artificial, or “natural”)
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dairy (cheese, yogurt, milk)
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alcohol, soda, juice
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diet or processed food or drinks
You will score yourself 3 points if you avoid all of these foods in a day. Subtract 1 point for each time you consume an item from any of these categories.
After Week 1 has been completed, you are allowed one cheat meal each week. Choose wisely and be aware of how you feel afterwards.
A workout for this challenge is a minimum of 20 minutes of “active” recovery – running, cycling, rollerblading, hiking, yoga, etc. You will score yourself 1 point for each day you work out. (Yes, workouts at Highbar definitely count!)
Mobilization is a minimum of 10 cumulative minutes of stretching. You will score yourself 1 point for each day you stretch for at least 10 cumulative minutes.
There is no minimum dose for fish oil in this challenge. The recommended minimum dose is 100mg of EPA and DHA combined for every 10# of bodyweight. For example, a 150# person would take 1500mg of combined EPA and DHA.
You final score for the challenge will be a combination of your change in measurements (25%), your improvement in performance (25%), and your accountability score (50%).
Each week we will introduce a weekly new challenge on Friday for the next week. Anyone who participates in the weekly challenge will earn additional bonus points towards their score if they successfully complete the challenge. These points can be used to catch back up with the front runners, or banked if you have a perfect score already and used to indulge a little!
On finals day, each participant will receive a ranking in each area based on their accountability score, percentage improvement in their workout score, and percentage improvement on their measurements. The winners will be determined by the lowest cumulative ranking of all three scores.
Each day you MUST log into the online scoreboard by 7pm to report your score for the previous day. Failure to enter your score by 7pm will result in a score of 0 for the day.
For the weekly challenges, you will have the opportunity every Monday by 7p to report whether or not you completed the previous week’s challenge successfully. That will be your only chance to enter your score for the bonus points!
