Player Quick Start Guide

Transcription

1 Player Quick Start Guide 1. Join the team 2. Select the nutrition level that you will play at in the Whole Life Challenge. The Performance level is the strictest level, the Lifestyle level is a good choice if you are looking for a long-term lifestyle nutrition program, the Kick Start level is for people who are just getting started and want to make just a few of the most important changes to their diet. Nutrition Level Comparison Charts are included in this package. 3. Take your Preliminary WLC Measurements, which includes: (1) A measurable workout that can be recorded with a single time or score that can be improved upon during the following 8 weeks; (We will run this workout on Saturday September 17 th with make-up workouts offered as needed) (2) Basic body measurements, which can be either your weight, your body fat percentage, or the girth measurements of your waist and hips in inches or centimeters; and (LifeThyme will do measurements from the 16 th -19 th ) (3) Before photos taken for your own personal records. Record the results in the "My Profile" tab under the "Snapshot" and "Before and After" sections. 4. Play the game! This means: Eat WLC-compliant food Exercise for 10 minutes a day Stretch for 10 minutes a day Drink 1/3 of your bodyweight in ounces of water each day (20 ml per kg of bodyweight) Get your required amount of sleep Incorporate the week s lifestyle habit into your day Reflect each day on your progress We recommended a minimum of 3 CrossFit sessions a week. 5. Use the Daily Play Tab to record your score every day in each of the following daily habits: Nutrition You start the day with 5 points and lose a point each time you eat food that is not compliant with the Whole Life Challenge rules at your level. Complete lists of what is allowed and prohibited in each of the 3 nutrition levels of the Whole Life Challenge attached. Exercise You earn 5 points each day for exercising for at least 10 minutes. Stretching You earn 5 points each day for 10 minutes of stretching. Water You earn 5 points each day for drinking 1/3 of your bodyweight in ounces in water. Sleep You earn 5 points each day for getting your required amount of sleep. Lifestyle You earn 5 points each day for incorporating the weekly Lifestyle habit into your day.

2 Reflection You earn 5 points each day for writing a short recap of how the Challenge is going, what you ve noticed, what you re learning or what you re going to change. **Note: The Reflection Feed is the heart and soul of the game. Be sure to respond to your teammates reflections, offer support, empathize, and check-in with them regularly. 6. Enter your score each day anytime after 7 p.m. or by 11:59 p.m. of the following night. If you fail to enter your score by 11:59 the following night, your score automatically will be recorded as a MULLIGANS - If you forget to record your score in time, you can enter your missed score by using a mulligan. If you join at the Kick Start level, you will have 3 mulligans during the course of the Challenge. You have 2 mulligans at the Lifestyle level, and 1 at the Performance level. 8. BONUS POINTS (a) Indulgence Tokens earn one token by losing 2 or fewer nutrition points in any consecutive 4-day period. That means you will need to earn 18/20 nutrition points in the 4-day period to earn the indulgence bonus. Each indulgence token is worth 1 food point and will be applied to your nutrition score if you enter fewer than 5 points for nutrition in your daily score. (b) Rest Day Tokens earn one token by exercising for 10 consecutive days. This token will be applied to your exercise score when you must enter a "no" in Exercise in your daily score. (c) Free Day Tokens earn one free day token by losing no more than 3 points over a 21-day span. Your use of other bonus tokens will not hurt your ability to earn the free day token. This means you can lose more than 3 points in the nutrition and exercise categories over the streak period, but you must have available bonus tokens to immediately make up for the losses. The free day token is elective. It will never automatically be applied. You can choose to use this token at any time once you earn it but clicking on it rather than entering your score. This token will be applied to all categories, giving you a perfect score, including your reflection, for the day. 9. Take your Final WLC Measurements, which includes: (1) The same measurable workout you did during your before measurements; (2) The same basic body measurements you took during your before measurements (3) After photos taken for your own personal records. (We will have an end of challenge workout and celebration) 10. The winner of your team is the player with the lowest combined ranking based on the combination of three weighted rankings: Total Daily Points This will account for 50% of your final ranking. Workout Improvement This will be determined by your percentage improvement in the time or score of your WLC Before and After workout. This will account for 25% of your final ranking. Measurement Improvement This will be determined by your percentage improvement over the initial measurements of your chosen WLC Before and After Measurements. This will account for 25% of your final ranking.

3 Nutrition (0-5 points) You will begin each day with 5 points. You will lose a point anytime you eat a food that is prohibited (based on your nutrition level: Kick Start, Lifestyle or Performance. When you record your score, enter the number of points you have remaining. Included is a comparison of the levels as well as a complete list of what is allowed and prohibited in each of the 3 Nutrition Levels of the Whole Life Challenge. A general rule of thumb: If you don t know whether something is allowed, don t eat it. REMINDER: Losing points for food choices during the Challenge is normal and expected. Making choices like this is part of life. Don t choose perfection over your happiness or quality of life. If you re at your best friend s wedding, drink the wine and eat the cake! Losing the points is worth it. As far as we re concerned, learning how to make choices that result in long-term health, happiness, and well-being is much more important than earning a perfect score. Reflections (0 or 5 points) When posting your daily score, you will have a chance to earn 5 points by posting a Reflection, or a short recap of how the Challenge is going, what you've noticed, what you're learned, or what you are going to change. Think of your reflections as a public journal. It will be visible to teammates and other players in the Challenge, and other players will be able to comment on your reflection with support, motivation, or suggestions. If you wish, you can limit who can read your reflections to your team only. You may change the visibility of your reflections in your privacy settings. **IMPORTANT NOTE** Though not part of the official rules, it s important to note that reading your teammates Reflections in the feed and then offering them encouragement and support is a big part of the Whole Life Challenge. This is where players can check-in to see how other people on the team are doing. This is the heart and soul of the game. It s where people from both official and unofficial teams can engage, support, empathize, and interact.

4 Sleep (0 or 5 points) Get the amount of sleep you prescribe yourself at the beginning of the challenge as a full night s sleep. This may be the number of hours that get you fully rested or it may be a number that is a stretch over what you are currently getting regularly but that you can accomplish with a little bit of effort. Lifestyle Practices (0 or 5 points) Each week, we will introduce a new Lifestyle practice. You will earn one point for incorporating this habit into your daily life. These lifestyle habits will range from physical health practices like getting more sleep to practices with more intangible benefits like meditation or taking 10 minutes for yourself. Each new practice begins on Saturday and will be announced in advance. Mobility (0 or 5 points) The requirement for earning 5 points for this habit is 10 minutes of accumulated stretching time, meaning it can happen all at once or broken into chunks over the course of your day. You can do any kind of stretching you choose. You can even do the same stretch every day. And yes, yoga counts! If you need guidance, please visit the WLC Support Page for videos on a variety of stretches. Exercise (0 or 5 points) Did you intentionally spend 10 minutes doing something that YOU would consider exercise? If so, score yourself a yes and earn 5 points for the day. How does the Whole Life Challenge define exercise? Generally speaking, if your heart-rate is elevated and you are doing something to build your strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, or accuracy, then we d call it exercise. For those of you that like to train hard, remember that active recovery counts too, so go out and have fun, play Frisbee, kick a soccer ball, take a walk, ride a bike. Sometimes, playing is as important as going hard for your overall well-being. We recommend 3-5 gym or workout days and fulfilling the rest of the days with active recovery.

5 How should I figure out my WLC sleep prescription? Let's face it... most of us don't get enough sleep. With massive to do lists, kids, families, financial pressures, businesses to run, it's enough work just keeping our heads above the water. The last thing we want to think about is how much sleep we should be getting. A good 8+ hours seems like a pipe dream, right? And yet humans can't survive without sleep (what an inconvenience!) And your lack of it is probably having an impact on the quality of your life, relationships and ability to get things done each day (how ironic.) Here are the steps to take to determine your WLC sleep prescription: 1. How much sleep do you get now? This is the place to start. Not what is optimal, but how much do you actually get? I'm sure it varies from day to day... so what's your average? 2. How much could you get, on average, realistically? This is where the rubber meets the road... This number should be a small stretch for you. Something that is achievable, but represents an improvement from what you're doing now. 3. THIS is the number you enter into your profile for your daily sleep prescription. Remember, on days where you achieve it, you'll earn your 5 points... on days that you don't, its a "no" and 0 points. There is no "middle ground". Examples: 1. You sleep only 5 hours during the week, but 8 hours on the weekend, making your average, 5 hours; 50 minutes. Committing even to 5:50 would be rough, since it would mean, based on your current habits, that 5 out of 7 days, you'd get a "no" for sleep in the Challenge. You decide that an improvement would be to increase the amount of sleep you get during the week to 5:10. Realistic. Achievable. A small stretch. While it's much less than your average, it's a number that would work well for your for the Challenge. 2. You sleep about 6 hours 30 minutes per night, no matter what day of the week it is. You decide that an optimal night's sleep for you, where you feel your best when you wake up, is 7:45. This simply isn't realistic - to jump from 6:30 to 7:45, so you decide to take a baby step... committing to 6 hours 15 minutes for the Challenge. Perfect. 3. On nights where you go to bed before 10:30pm, you get 7 hours 30 minutes of sleep - which, you decide, is optimal for you. On nights where you go to bed later than that (about 4 days per week), you get 6:30. Rather than committing to getting 7:30 of sleep each night during the WLC, you decide to focus on the nights where you're not getting to bed early enough. You believe it would be possible to get to bed 15 minutes earlier on those nights. A stretch, slightly uncomfortable, but you could do it. So, you use 6:45 as your sleep prescription for the WLC.

6 What counts towards my daily water requirement? For your daily water consumption (Hydration) you may drink water, sparking or soda water, herbal tea, compliant almond milk, and coconut water. Coffee (even decaf), black teas, soda, and alcohol does not count towards your daily water consumption. DOWNLOAD COMPLETE GAME RULES: PRE-GAME PRESENTATION

7 NUTRITION LEVELS COMPARISON CHART This chart shows the three nutrition levels of the Whole Life Challenge. Use it to compare levels or determine what foods are allowed based on your selected level. When you see * next to Yes, it means these foods are allowed but you shouldn t eat a ton of them, as there are potentially negative effects from overconsumption. Use it as your indicator for moderation. protein Performance lifestyle kick start Beef, pork, fowl, fish, seafood, shellfish, eggs Yes Yes Yes Bacon, beans, legumes No Yes Yes Fermented Soy (tempeh, miso) No Yes Yes Deli meats No No Yes Soy (edamame, tofu) No No Yes vegetables Performance lifestyle kick start Most veggies Yes Yes Yes Veggie juice, sweet potatoes, yams Yes* Yes* Yes* Corn, potatoes, beans / legumes No Yes* Yes Fermented Soy (tempeh, miso) No Yes Yes Soy (edamame, tofu) No No Yes fruit Performance lifestyle kick start Lemon / lime juice Yes Yes Yes All fruits Yes* Yes* Yes* Fruit juice, jelly, jam No No Yes* nuts Performance lifestyle kick start Most nuts and seeds Yes* Yes* Yes* Peanuts No Yes* Yes* fats & oils Performance lifestyle kick start Olive oil, coconut oil, avocado oil, butter, pork fat (lard), beef fat (tallow), duck fat, nut oils, flaxseed oil Industrial vegetable & seed oils - Canola, corn, peanut, safflower, soy, sunflower Yes Yes Yes No Yes* Yes* Hydrogenated oils No No Yes*

8 starchy vegetables & grains Performance lifestyle kick start Parsnips, rutabagas, beets, carrots, turnips, winter squashes Yes Yes Yes Sweet potatoes, yams, and sunchokes Yes* Yes* Yes* Quinoa, oatmeal, buckwheat, amaranth, rice (white, brown, wild) No Yes* Yes* White potatoes No Yes* Yes* Tortillas, corn No Yes* Yes* Wheat, barley, rye, flour of any grain (rice, quinoa, etc.) No No Yes* Bread, flour tortillas, pasta No No No alcohol & other beverages Performance lifestyle kick start Coffee, tea, kombucha, coconut water Yes Yes Yes Vegetable juice Yes* Yes* Yes* Wine and spirits No 1 per week Yes* Fruit juice, milk No No Yes* Beer, regular & diet soda No No No Dairy Performance lifestyle kick start Butter Yes Yes Yes Yogurt, kefir, whey protein No Yes Yes Milk, cream, buttermilk, sour cream No No Yes* Cheese No No No sugar & sweeteners Performance lifestyle kick start Stevia Yes Yes Yes Coconut sugar No Yes Yes White / brown sugar, honey, agave, and all other sweeteners No No Yes* Dessert, candy, and sweets No No No snacks & artificial ingredients Performance lifestyle kick start Baked fries or chips (sweet potato or vegetable) Yes* Yes* Yes* Baked fries or chips (white potato) No Yes* Yes* French fries (sweet potato) No Yes* Yes* Guar gum, xanthan gum, arrowroot, tapioca, natural or artificial flavors or colors No Yes Yes Nitrates, nitrites, benzoates, MSG, hydrogenated oils No No Yes* Popcorn No No Yes* French fries (white potato), Fried chips (of any kind) No No No

9 PERFORMANCE & NON- FOODS protein Beef Eggs Fowl Fish, fresh and canned (tuna, salmon, sardines) Pork Seafood Shellfish NON- Bacon and other cured meats Beans or other legumes like lentils and chickpeas Processed meats (contains ingredients besides meat, water, seasoning, or salt) Soy (Edamame, Tofu) Fatty cuts of meat Non-grassfed, pastured, or wild sources of protein vegetables Most vegetables (see exceptions in No list) Sweet (baked or boiled) Vegetable juice Beans & Legumes Corn Soybeans, edamame Sweet potatoes (fried) Taro Yuca NON- Sweet Carrot and beet juices Fruit NON- All fruits Lemon juice Lime juice Fruit juice (except lemon and lime) Dried fruit with added sugar Jelly and jam Number of servings of fruit, especially dried fruits like mango and dates

10 nuts / seeds NON- All nuts and seeds except peanuts Peanuts Nut quantities Fats / Oils NON- Avocado oil Butter Coconut oil Duck fat Flaxseed oil Lard (pork fat) Nut oils Olive oil Tallow (beef fat) Hydrogenated oils Industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils Fat quantities grains / starchy vegetables Beets Carrots Parsnips Rutabaga Sweet potatoes (baked, boiled) Turnips Jerusalem artichokes (sunchokes) Winter squash (butternut, acorn, pumpkin) Sweet, fried Oats and oatmeal Quinoa Rice, brown or white Amaranth Buckwheat Bread Flours of any grains Pasta Popcorn Tortillas NON- Sweet

11 alcohol & other beverages Coconut water Coffee Kombucha Tea Vegetable juice Water Beer, Spirits & Wine Fruit juice Soda - diet or regular NON- Beet juice, Carrot juice, Coconut water dairy NON- Butter Cow, goat: Milk Cheese Cream Yogurt Buttermilk Kefir Sour cream Whey protein Sugar & sweeteners NON- Stevia All other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, coconut, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, nutrasweet, sugar alcohols Snack foods & artificial ingredients Baked sweet potato fries or chips Baked vegetable chips NON- French fries of any kind of potato, including sweet potato Fried chips of any kind Popcorn Diet or Regular Soda Arrowroot powder, Benzoates, Guar gum Hydrogenated oil MSG Natural and artificial flavors and colors Nitrates and nitrites Tapioca starch, Xanthan gum Baked sweet potato fries or chips

12 LIFESTYLE & NON- FOODS protein Bacon and other cured meats Beans & Legumes Beef Eggs Fish, fresh and canned (tuna, salmon, sardines) Fowl Pork Seafood Shellfish Soy, Fermented (tempeh, miso) NON- Processed meats (contains ingredients besides meat, water, seasoning, or salt) Soy (edamame, tofu) Deep fried proteins Fatty cuts of beef Non-grassfed, pastured, or wild sources of protein Legumes vegetables / legumes Most vegetables, including corn & potatoes Beans & Legumes Soy, Fermented (tempeh, miso) Sweet potatoes Vegetable juice Soy (edamame, tofu) Taro Yuca NON- Beans & Legumes Beets and carrot juices Corn Sweet potatoes Fruit NON- All fruits Lemon juice Lime juice Fruit juice, except lemon and lime Dried fruit with added sugar Jelly and jam Number of servings of fruit, especially dried fruits like mango and dates

13 nuts / seeds All nuts and seeds, including peanuts NON- Nuts and peanuts Fats / Oils Avocado oil Butter Coconut oil Duck fat Flaxseed oil Lard (pork fat) Nut oils Olive oil Tallow (beef fat) Industrial vegetable or seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils are permitted Hydrogenated oils NON- All industrial vegetable and seed oils Fat quantities grains / starchy vegetables Corn Sweet potatoes Oats and oatmeal Quinoa Rice, brown & white Amaranth Buckwheat Parsnips Rutabaga Sunchokes Turnips Winter squash (butternut, acorn, pumpkin) Tortillas, corn Sweet, fried Bread Flours of any grains Pasta Popcorn Flour tortillas NON- Corn tortillas Sweet potatoes Rice (white & brown)

14 alcohol & other beverages NON- Coconut water Coffee Kombucha Wine or spirits - 1/week Tea Vegetable juice Water Beer Fruit juice Soda - diet or regular Beet juice Carrot juice Coconut water dairy NON- Butter Kefir Yogurt Whey protein Cow, goat: Milk Cheese Cream Buttermilk Sour cream Sugar & sweeteners NON- Stevia Coconut sugar All other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, nutrasweet Snack foods & artificial ingredients Sweet potato fries, (baked or fried) are permitted Baked french fries (white potato) Baked chips (sweet potato, potato, vegetable) Arrowroot powder Guar gum Tapioca starch Xanthan gum Natural and artificial flavors and colors NON- French fries (fried white potatoes) Fried chips of any kind Popcorn Diet or Regular Soda Benzoates Hydrogenated oil MSG Nitrates and nitrites Sweet potato fries, (baked or fried) Baked french fries (white potato) Baked chips (sweet potato, potato, vegetable)

15 KICK START & NON- FOODS protein Bacon and other cured meats Beans & Legumes Beef Eggs Fish, fresh and canned (tuna, salmon, sardines) Fowl Pork Processed meats (contains ingredients besides meat, water, seasoning, or salt) Seafood Shellfish Soy (edamame, tofu) Soy, Fermented (tempeh, miso) NON- Deep fried protein Fatty cuts of beef Processed meats vegetables / legumes All vegetables Beans and legumes Corn Soy (tempeh, miso, edamame, tofu) Sweet potatoes Taro Yuca Vegetable juice NON- Beans and legumes Corn Soy Sweet potatoes Yuca Beet and carrot juice Fruit NON- All fruits Fruit juice Number of servings of fruit, especially dried fruits like mango and dates and any dried fruit with added sugar Fruit juice Jelly and jam

16 nuts / seeds All nuts, including peanuts NON- Nut quantities Fats / Oils Avocado oil Butter Coconut oil Duck fat Flaxseed oil Lard (pork fat) Nut oils Olive oil Tallow (beef fat) Hydrogenate oil Industrial vegetable or seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils are permitted NON- Industrial vegetable and seed oils Hydrogenated oils Fats quantities grains / starchy vegetables Corn Sweet potatoes (baked or fried) Oats and oatmeal Popcorn Quinoa Rice, brown & white Amaranth Buckwheat Parsnips Rutabaga Sunchokes Turnips Winter squash (butternut, acorn, pumpkin) Tortillas, corn Bread Flours of any grains Pasta Tortillas, flour NON- Corn tortillas Popcorn Sweet potatoes Sweet potato fries Rice (white & brown)

17 alcohol & other beverages Coconut water Coffee Fruit juice Kombucha Spirits Tea Vegetable juice Water Wine Beer Soda - diet or regular NON- Beet juice, Carrot juice, Fruit juice, Wine & Spirits dairy Butter Cream Kefir Yogurt Whey protein Buttermilk Sour cream NON- Cow, goat cheese of any kind Ice cream Butter, Cream, Milk, Sour cream Sugar & sweeteners NON- Stevia Coconut sugar Sugar or sweetener as an addition to savory recipes and pantry items Sugar or sweetener to normally sweeten coffee or tea Gum and mints Candy Dessert Sugar or sweetener as an ingredient in dessert, baked goods, pastry, oatmeal All sugar and sweeteners Snack foods & artificial ingredients Sweet potato fries, (baked or fried) are permitted Baked french fries (white potato) Baked chips (sweet potato, potato, vegetable) Popcorn Arrowroot powder Guar gum Tapioca starch Xanthan gum Natural and artificial flavors and colors Nitrates and nitrites Benzoates MSG Hydrogenated oil Potato chips and fries Fried vegetable chips NON- Sweet potato fries (baked or fried) Baked chips (sweet potato, potato) Artificial ingredients