This is the day during which you measure, take a photo, and record exactly where you are at the start of the challenge.
1. Get Body Measurement - circumferential measurements in inches. Do all measurements on bare skin, and make sure that the tape fits snugly but does not compress the skin and underlying tissue. Take all measurements three times and report the average. The Picture below is a general idea of where to measure your wist and hips
For Women: measure hips and waist. measure your height in inches without shoes For Men: measure waist. measure the circumference of your wrist. (choose your dominate hand. measure just above the wrist bone where your wrist bends) Measure your weight in pounds. Molly: Average Hip measurement _____ inches Average waist measurement ______ inches Average height ______ inches Dan: Average waist measurement _____ inches Average wrist measurement _____ inches Average weight ______ pounds ( Measurement analysis inspired by the Zone) Pictures say a '1000 words' This is another great way to view your performance. Your Photo should show as much skin as possible. Front View and Side View as seen here. At the end of the challenge you will email us your photos at email@example.com.
2. Test your current fitness level
- Do the official Paleo Challenge Workout
The official Paleo Challenge workout is:
- As many reps as possible in 5 minutes of:
3. Record your score
The last part of your Day 1 before Midnight January 4th is recording your score - on this website just follow this link DAY ONE
1. Daily Entry of Points
On each day, from Day one (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.
- Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
- If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
- ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.
2. Points Categories
- Three Standard Point Categories: Nutrition, Exercise, and Lifestyle Challenges
Challengers start each day with 5 nutrition points When a challenger breaks a nutrition rule, they lose a point. When a challenger has a sip of alcohol they lose all points. A loss of all 5 points, results in a zero (0) for the day When entering the nutrition score, enter the number or points KEPT out of 5
- Challengers start each day with zero (0) exercise points.
- Earn two (2) points for exercising (working out) for at least 45 minutes
- Criteria for determining "what counts as exercise":
- This is NOT a game of doing a crazy exercise routine every day, score keeping, or judging.
- Here it is, plain and simple: Did you intentionally spend 45+ minutes doing something that YOU would consider exercise?
- If the answer to that question is yes, then score yourself a "YES" for that day.
- How does the Paleo Challenge define "exercise?" Something that elevates your heart rate, helps build any of the 10 general physical skills (strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, accuracy), or gives you a chance to actively recover.
- Active recovery must be of a duration of AT LEAST 30 minutes.
- This means that some days players will do a regular workout – go to the gym or put on running shoes – and some days they will just move – take a light jog, do yoga, ride their bike, skate at the beach, play frisbee or soccer, go surfing, or even walk to work rather than drive.
- It is up to each individual to determine if they exercised or not.
- Rest Days are important. Can exercise hinder your gut health? Read here to understand more
- Players start each day with zero (0) Bonus points.
- Earn bonus points for completing the prescribed challenge for that week
- The challenge category rotates periodically and will include things like drinking water, sleep, exercise, mobility, etc.
Note: DAY 30 is the last day players follow the required daily check-in rules of the game. DAY 31 is the last day players enter their daily check-in score for the previous day. 3. Specific Nutrition Rules Any infraction of the specific nutrition rules costs a challenger a point. Will challengers “break the rules” and lose points during the challenge? Yes! This challenge is about choices, not perfection! Should challengers do everything they can to earn their points? Absolutely! That’s the game! CAUTION: READ YOUR LABELS non paleo ingredients hide in the strangest places. Go Here for a helpful Shopping-List
- Grains or Starchy Carbohydrates
Allowed: You may consume sweet potatoes and yams. Lose 1 point per infraction of: Any grains or starches, e.g. wheat, barley, rye, starchy potatoes (white, yellow, or purple interior), rice (white or brown), bread, pasta, quinoa, corn or soy (including their oils).
- Sugars or Sweeteners
Lose 1 point per infraction: of any sugar or sweeteners (organic or not) e.g., honey, agave, coconut sugar, nectar, evaporated cane juice, stevia, anything ending in 'OSE' ,or artificial sweetener.
Allowed: Butter Lose 1 point per infraction: of any milk, cheese, sour cream, fermented dairy (yogurt, kefir), or other dairy products.
- Alcohol, Soda, Juice, WHEY
Allowed: Kombucha (unsweetened), fruit puree (i.e. apple sauce, whole fruit pureed, any fresh juices, or store bought veggie juice, lime juice, lemon juice. Unsweetened Almond Milk, Unsweetened Coconut Milk, Unsweetened Coconut Cream, Unsweetened Coffee, Unsweetened Teas Lose ALL points per ANY infraction of: beer, wine, spirits (of ANY amount/size), soda, diet soda or fruit juice.
- Artificial Ingredients or Processed Foods
Allowed: Nothing Lose 1 point per infraction of: just about everything that gets put in food that you wouldn't find in your own kitchen. From guar gum to red dye #5, if it’s used to “process” food, it’ll cost a point. If you don’t know what is in a food, it is the same as eating a food that contains a not-allowed ingredient. This will cost you a point. Be smart. Plan ahead. Call restaurants. “Be that guy”.
- Portions Just like your workouts, the honor system is in place for all food reporting. Portions size does matter. 1 piece (or bite) of pizza counts for 1 point, 2 pieces counts for 2 points. A whole, un-sliced pizza is not one portion. The same rule applies for any drink alcohol, soda, or juice. One glass, shot, or portion counts as a total lost. So it’s clear, ANY amount of alcohol counts for a loss of ALL points, even if it’s just a sip of wine or beer.
- Foods like sandwiches, pizza, cake, milkshakes, frozen yogurts, etc which contain more than one forbidden ingredients only count as 1 point per violation.
- Do not consume carrageenan, MSG, guar gum, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.
**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.
- Do not re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.
*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.
This is the day during which you measure and record exactly where you are at the end of the challenge.
1. Get Body Measurement - circumferential measurements in inches.
2. Test your current fitness level
- Repeat the same workout you did at the beginning of the challenge.
3. Enter your score on this website on Day 31.
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