The annual Winter Challenge kicks off next week. It’s one of our favourite challenges because it generally seems more challenging to maintain healthy habits through winter and because of the cook-off. Aside from summer bodies being built in winter, here are five reasons you should register.
- Develop healthy eating habits
The challenge has three nutrition levels with different YES/NO foods. You learn which foods are better for both health and performance, the changes you make are sustainable even after the challenge, and it works for both muscle building and fat loss.
- Exercise consistently through the challenging cold of winter
On the challenge you earn points for staying active. While the points are merely a method of tracking your participating and incentivising you, it encourages you to think about your activity levels. It’s easy to pull the blankets over and sleep in or head home to the couch in the evenings, but knowing you have a team of mates getting up to stay fit and healthy motivates you to keep going too!
- Edge closer to your goals
Whether you’re looking to gain muscle, lose weight, or tone up, the challenge will nudge you closer to those goals. More importantly, the challenge is like a reset button. We reset your metabolism and get a clearer idea of what works or not for, providing a benchmark for more guided changes after the challenge.
Knowing that you’ll be getting measured and testing your fitness at the start so that we can reassess at the end drives you to adhere to the challenge guidelines. When it gets a bit challenging, you have a community of other people doing the challenge too, many of whom who’ve completed a challenge before. And there’s nothing like having to log your progress daily to keep you going!
- Get the diet support you need
You receive a list of YES/NO foods. You’re also going to receive a 1-week meal template at the start and halfway through. Each 1-week template has templates for breakfast, lunch, dinner and two snacks a day. On top of that, the meal plans show the correct food (macro) quantities for your body and activity levels. Early on in the challenge we also hold a team cook-off which is done to show you just how easy it is to eat healthy while eating tasty food.
You also gain access to live chats and forums where daily questions and more in depth topics are covered, along with weekly lifestyle challenges that give you the tools you need to develop a healthy lifestyle above just food and exercise.
Still on the fence? These are some of the results we’ve seen in previous challenge participants:
- An average weight loss of 3kg
- An average of 4.5cms lost around the waist
- A 2.5% drop in body fat while gaining muscle
- A 10% improvement in performance
And that’s just over six weeks! Stick to the challenge guidelines 80% of the time after the challenge, and you can expect to see similar results every six weeks – a new you!
As a bonus, a stipend of the funds earned from the challenge go through to the LunchBox Fund, a non-profit organisation who provide daily meals for orphaned and at-risk school children in township and rural areas of South Africa.
To get signed up, head over to http://www.kitchnbox.com/Registration/SignUpForChallenge or login to your existing KitchnBox account. Check your emails for a message that came out last week with the itinerary, and keep an eye on your email and our media platforms for more updates.
- Develop healthy eating habits
Your name? Christine Kingham What drove you to join CrossFit Jozi East? I was struggling to get back into shape after…
With the cost of real food on the rise, is it still possible to affordably eat clean? By keeping the…
MEMBER PROFILE – THEUNS WESSELS WHAT DO YOU DO FOR A JOB? I am a Pharmaceutical Rep. HOW LONG HAVE…
HAPPY BIRTHDAY TO MICO LABUSCHAGNE!
Kitchn Box Summer Lifestyle Challenge Fitness Test.
7 rounds for time of:
12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
*13 minute cap
(1 sec is added to the time cap for each incomplete rep)
Complete as many rounds as possible in 12 minutes of:
Single-arm dumbbell overhead lunges, 12 steps (L1: 15/10; L2: 20/15kg)
Weighted sit-ups, 12 reps (L1: 15/10; L2: 20/15kg)
100 double unders/200 singles
80 sit ups
60 KB swings
40 wall balls
20 Renegade rows (with push up)
*Run 300m between movements
Alternating Tabata with a buddy: 16 rounds total.
Patty cake Plank