Workout and blog of the day

KNOWLEDGE BLOG

  • Knowledge Blog

    FIVE REASONS TO SIGN UP FOR THE LIFESTYLE CHALLENGE

    The first Lifestyle Challenge kicks off next week. Aside from wanting to get closer to those new year’s goals and further away from your December holiday body, here are five more reasons you should sign up for the challenge.

    • Develop healthy eating habits
      The challenge has three nutrition levels with slightly different YES/NO foods. You learn which foods are better for both health and performance, and the changes you make are sustainable even after the challenge.
    • Have your portion sizes calculated
      Your portion sizes (macros and calories) are calculated based on your body type and activity levels. It doesn’t get much more accurate than that!
    • 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.
    • It’s motivating!
      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 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.
      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. The updates to the KitchnBox site are amazing too, so be one of the first to experience it!

    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 five 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/LifestyleChallenge or login to your existing KitchnBox account. Check your emails for a message that came out last week with the itinerary.

    • WOD Blog | Workout of the day

      FRIDAY 10-11-2017

      HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

      LEVEL 1

      A. CONDITIONING

      AMRAP 9:
      1, 3, 5, 7, 9, 11, …..
      Box dips
      Hang power snatch, 43/30

      B. STRENGTH

      Sumo deadlift
      6 x 3, ascending

      LEVEL 2

      A. CONDITIONING

      AMRAP 9:
      1, 3, 5, 7, 9, 11, …..
      Ring dips
      Hang power snatch, 43/30

      B. STRENGTH

      Sumo deadlift
      Build to a heavy double for the day

    If you’re interested in following CrossFit Jozi’s programming contact Imtiaz Desai HERE.