Event Description
Start Date: December 1st 2020
End date: January 31st 2021
Cost: $125
Informational Meeting/ body measurement/weigh in day: Sunday November
29th 8am ( I will bring in my scale that does all the %’s so we have a
start/finish) (or Monday evening at 5:30 depends on feedback
due to Turkey-Day) Hand out notebooks for optional journaling.
Alane will provide handout to those who want it, for the zone overview and everyone will get a
calendar with important dates and such. They will also get a card with their
weight and measurement stats to enter into Procoach.
Optional mid-challenge weigh in- December 28th @9am
End of challenge weigh in- January 31st @9am
Will coach on:
* Hand portions
* Weekly Food prep
* Recipe ideas
* Review Zone for those with preference
* Sign up through run sign up
****Billing will be done thru the MindBody software to your CC that is on file**** Proceeds will be used toward two new Assault Bikes!
Facebook page for the challengers
Weekly videos from Alane Langley
Challengers will be signed up through pro-coach for the nutrition side of the
challenge, daily emails, lessons and weekly practices.
Each week will also include a fitness type challenge with prizes for finishers
Tracking will be done through a spreadsheet that will be posted in the
Facebook Group and the run sign up
There will be prizes for the following at end of 9 weeks-
Most pounds lost- 25% refund
Most dedicated -50% refund
Most inches lost- 75% refund
Most Fat % lost- full refund
Challenge Overview
Week 1 Nutrition focus-Plan your meals
Week 1 Fitness Challenge- KB deadlift accumulate 15,000 /12,000 lbs
Week 2 Nutrition focus- Prep your meals
Week 2 Fitness Challenge- 500 burpees
Week 3 Nutrition focus- Eat slowly and mindfully
Week 3 Fitness. Challenge- 600 Unweighted Bulgarian split squats
Week 4 Nutrition Focus- Record how you’re eating
Week 4 Fitness Challenge-400 push-ups
Week 5 Nutrition Focus- Do a mind/body scan
Week 5 Fitness Challenge- 150 strict pull-ups (strict supine as scaled option)
Week 6 Nutrition focus-Eat. Mostly whole foods
Week 6 Fitness Challenge- 1000 air squats
Week 7 Nutrition focus- Think on a continuum
Week 7 Fitness Challenge- Accumulate 25 minutes of handstand holds (heavy overhead dumbbell hold option)
Week 8 Nutrition focus- Actively de-stress
Week 8 Fitness Challenge- Assault Bike-accumulate 1200/900 calories
Week 9 Nutrition focus-know your why
Week 9 Fitness Challenge-Farmer carry- accumulate 1 mile (5280 feet!) 35’s/25’s
***Fitness prize winners will be announced every Monday morning. (meaning everyone who logged and completed all the required fitness challenges for the prior week will be placed in a drawing for a prize provided by local businesses)
Questions? Email us at admin@5280Fitcompound.com
