21 Day Spring Clean Challenge starts tomorrow



Our 21 Day Spring Clean Challenge starts tomorrow. If you would like to give your mind, body and soul a bit of a kickstart, then I encourage you to jump on board.  It is an informal way to get yourself back on track.  It is in alignment with our “Kaizen” principles , the foundation of which is to constantly improve ourselves by taking small positive steps each day.

It is totally free. In fact, you will probably save money by not spending it on fast food and alcohol.  The only cost to you will be a bit of will power and effort.

So why are we doing it?

  • to lose unwanted weight that we may have put on over the Winter months. Generally we tend to eat heavier more stodgier foods in Winter. It’s instinctual. We want to put on an extra “layer” in the cooler months to protect the organs and stay warm.  By eating clean, unprocessed foods with a focus on lots of fresh fruit and veg, and lean meat, we can initiate that fat loss process.
  • to create new positive habits. By doing the Sit-up Ladder (10 sit-ups on the first day, the 20 on the 2nd, 30 on the 3rd, and so forth) we are creating a healthy habit that can be transferred to other positive actions.  Start small and build up.  Also, by being conscious of what we are consuming, we can perhaps eat/drink less or even zero of the stuff we know we should probably avoid but don’t e.g. alcohol and sugar.
  • to reduce stress and improve alertness through a mindful breathing practice each day.  Just 2 mins at the beginning of your day, or some other time throughout, devoted to just concentrating on your breath and blocking out all of the other chaos thats going on around you.
  • to improve hydration by drinking at least 2 litres of water a day.  You will be amazed at how much better you will feel.  It makes sense that if the body is made up of somewhere in the vicinity of 60-65% water, that our bodies need it to operate better on all levels.  Your organs will function better, you will feel more alert and have more energy.
  • to improve sleep/rest.  This is when our bodies recover, grow and recharge.  If we are cheating ourselves out of adequate sleep (it varies for everyone but lets aim for about 8 hours), then we are also cheating ourselves out of gains that we work hard to attain at the Box, and we are also setting ourselves up for lethargy and fogginess in the brain the next day.

So what do you have to do?

How far you take this is totally up to you and how much effort you are prepared to pout in to achieve your goals.  The RX’d version of the challenge is listed below:

A. No alcohol

B. Eat clean, unprocessed foods – lots of fruit and veg, lean meats, nuts, seeds, legumes

C. Drink at least 2 litres of water per day (this does not include tea, coffee and other drinks)

D. Strive for 8 hours of sleep per night

E. Each day perform a Sit-up Ladder staring with 10 sit-ups on the first day and ending with 210 reps on the last.  Make it a routine each day.

F. 2 mins or more of mindful breathing.  Focus on your inhalation and exhalation.  Try to block out what is happening around you and focus on your breath.  If your mind wanders, don’t get frustrated, just bring it back to the breath.

G. Train everyday – either at the Box or somewhere else.  It does not have to be a 100%, redline effort each day, but try to do something.


About AB

Crossfit Coach

Posted on September 4, 2016, in WOD. Bookmark the permalink. Comments Off on 21 Day Spring Clean Challenge starts tomorrow.

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