Join the SMALL CHANGE CHALLENGE starting February 10, 2020!
This is a 4-week habit building challenge with a twist! We want to help you make habit based changes based on YOUR individual goals. This is NOT just a nutrition challenge (although nutrition IS part of it). It’s a habit-building system that helps you make small changes every day and every week that will positively impact your overall health and wellness. We provide you with a simple habit tracker and YOU choose what habits you want to add to your daily or weekly life. Here's how it works:
We provide you with the first 3 habits:
1. Fitness: did you get a workout in? Target no more than 2 days off in a row.
2. Nutrition (what’s your measure of nutrition success?)**
3. Sleep: did you get 7+ hours of sleep (total)
**If you have a nutrition program you are following great! Keep doing it and use this tracker to stay committed. If you need nutrition support, see below!
Then you choose the 3 or 4 extra habits you want to improve on.
Some examples include:
• Limiting coffee intake or adequate water intake
• Taking omega3’s each day
• Reading 10 minutes
• Meditating for 10 minutes
• Getting up 30 minutes earlier
• No phone or device in your room after 10pm
• Writing 300-500 words twice a week
• Walking the dogs everyday
• Making dinner at home (no restaurant meals)
• Hitting your macros / no sugar or sweets
…the list of small things is endless! Whatever your specific goals are for your own Health & Wellness! We want to help you succeed!
Here's an example of the habit tracker (note I use a paper version myself). You can also use any app you choose if you prefer tech.
You will receive 3 Inbody scans ($75 value alone!) One at the beginning, one at 2-weeks, and one at the end).
You will also receive the habit tracker and access to a Private Sugarwod track for the 800g Challenge. If you are using a different nutrition focus, that's ok too.
We’ll host a webinar for the kick off to provide all the information you will need. Once you register for the challenge online, the link to the online meeting will be sent out by email on Sunday morning. Don’t worry if you can’t make it, we will record it and send it out to all participants.
February 10th, each day, mark off your completed habits using paper or electronic version of the tracker. This will help you visually see how your new habits are building.
We’ll also ask that you send us a quick pic of your tracker results each week and let us know if there is any area where you may be struggling so that we can help you stay on track and build those habits into your regular routine.
Lazy Macros was designed by OptimizeMeNutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day -- without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results.
It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target. By setting a target on these under represented items in most diets, overall quantity is reduced as well as a more even macronutrient balance is achieved.
In addition, points are awarded for working out AND achieving enough sleep - an important and overlooked aspect to one’s goals. Therefore, the SmallChange Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health.
Info Meeting Online
Please join us February 9th at 7pm for an online webinar to learn more details about the challenge. Once you register we will email you a link to the meeting on Sunday morning. If you cannot make the webinar, send an email (Tonya@reebokcrossfitfirepower.com) so that I can send you the link of the recording.
We will be using SugarWOD to log scores, leaderboard, and fistbump throughout the challenge. More info on scoring and logging will be sent out to participants. This is a private track for challenge participants only.
Non-FirePower members are welcome to join as well. Contact Tonya for SugarWod access. Password is needed. No extra cost for this.
Testimonial from January 2020 Small Change Challenge:
It’s early in the 800g challenge but I just wanted to say Thank You!!! I normally eat pretty well, am pretty self motivated to hit wods and no one loves sleep like me, but this challenge is keeping me accountable, which is 100% what I need. It’s ensuring I track daily.
I weighed in today and since my CrossFit journey 11 years ago have never stepped on a scale and seen it fall below 135 no matter what I do. I always waver between 135-139. I know weight is just a number but seeing 133 on paper definitely has me on a high. I also hit a power clean PR!
I’m extremely proud and happy of what I’ve accomplished so far and want to say THANK YOU for this challenge, for keeping up with the daily 800g posts on Sugarwod, for sending out messages reminding us about sending in our habit tracker, and for creating such an amazing community.