At the end of 30 days Laura had lost 11 pounds / 3.5% body fat / 3.5 inches on hips / 1.25 on waist!
Challenge Essay – Laura Spelling
Throughout the challenge I learned a lot about temptation and willpower which I never knew was in me. I also learned how to cook something other than pasta – Joe and the dogs were thrilled to wake up to the smell of fresh bacon. I tried so many new things and ventured into wholefoods on an almost daily basis because I found some new recipe I wanted to try that I didn’t have an ingredient for (download the wholefoods app, its life changing). I have never eaten or cooked butternut squash, zucchini noodles, coconut aminos, RX Bars, and making curry from scratch – I’m never ordering Indian again!
I learned to appreciate and look forward to going out to eat, focused on it for days, and imagined what it would be like to leave the house! I must admit, by the third week of not leaving the house, turning down invitations, and being downright bored, I was ready to get out! I only consumed one cheat meal and it was absolutely worth it. I methodically planned one drink with dinner, one drink after so I can be semi social– this is technically one meal. We did get out in other ways; we went hiking and walked the dogs more just to have a small resemblance of fun.
The most important takeaway from the past 30 days for me has been that preparation is key; if you prepare for the day then everything else falls into place. The first week was rough – I mean rough! But then when you get into a groove, go food shopping, plan what you need, stretch during lunch break (although I don’t think my manager was a fan), get to CFS by 6pm to ensure I’m home to cook dinner and lunch for the next day and get enough sleep, only to wake up and do this again. There was really no room for variation in my schedule, kind of felt like Groundhog Day…
Although I expected coworkers to judge me HARD, they were actually very supportive and as I brought in my lunches they’d ask for recipes and now even they’re more aware of what they’re putting into their bodies. I did have an awkward encounter when I was invited to the Executive Dining Room (which is filled with the most delicious and FREE lunch options) and had to get a pathetic little salad and ask for olive oil and vinegar in front of 8 members of senior management. Not the highlight of the challenge. I converted people over to this crazy meal plan and even cooked a challenge compliant meal for my friend before a 7pm MBA class. Even she was surprised by my cooking skills and how something that tasted this good was approved per the challenge.
Getting the 8 hours’ sleep was rather easy and quick amazing. I vividly remember my friend asking if I wanted to go to her apartment for a show that starts at 10pm- I had to say no…what a shame ☺
Overall, people were very supportive and complimented me on my willpower; however, I will be thoroughly enjoying the Halloween Treats Party at work (which I planned) with real sugar and flour, without shame. I lost weight, lost inches, and have more energy – what more can you ask for?
The last challenge was poorly timed for me. I got married and had a honeymoon. Needless to say I didn’t stick too strictly to the diet. This time around I wanted things to be different…
After having Hess calculate my numbers and my BMR I was pretty stunned. This go around I wanted to gain weight. I wanted to have a physique that would not only look good, but help make me a better athlete. Prior to the challenge/detox I had been eating ‘almost paleo’ or at least healthy so I felt I had a good foundation. When Hess and I did the math on how much I’d have to eat to gain weight I thought she was joking. 4140 Calories…..4140 CLEAN Calories. Thankfully Rachel and I (Well mostly Rachel) began the most insane Sunday meal prep regimen imaginable.
My daily food intake consisted(s) of 3.5 protein shakes, roughly 6-7 eggs, 4-5 chicken breasts, a cup to cup and a half of ground turkey, almost 2 cups of roasted potatoes, a cup of chopped carrots, a full bag of Jasmin rice, a cup of broccoli and other mixed veggies, a half cup of walnuts and I’m sure there are a few others I just can’t recall from memory. You get the idea though. I dialed in my eating so that my macros were almost exactly 33-33-33.
So what was the hardest part?? The first week of eating. It hurt. I wanted to vomit and the idea of ever snacking made me feel nauseous. I’m not even being dramatic. The crazy part though is almost immediately my lifts started to improve. Squats, cleans, jerks every one of them went up this past month. Once I started noticing progress I was able to keep my head down and start pushing through my eating. I knew for sure there was no way I’d lose body fat. I was ok with that. I wanted this to be an experiment on what it would take to get better in the gym.
Now a month later I look back and couldn’t be happier. Now I definitely got stronger and I shaved 30 sec from my workout time (or 6.2%). Even better was that I was able to change my physique rating from Standard to Standard Muscular. I added roughly 4 pounds of lean muscle to my frame and somehow I DID DROP my body fat % from 9.9% to 9.2%!!!! Somehow I managed to take .5” from my waist and shift it to my chest. The only downside being I raised by BMR from 2422 to 2475. I guess if I want to keep gaining I’ll need to add a few additional chicken breasts to my diet.
The experience has made me realize that no matter where you are in your fitness journey there is always room to improve. You never have to feel stuck at a plateau if you put your mind to it. Much like everyone else at the gym there was some strong motivation that made me start CrossFit. I had to find a new motivation and attach it with the same passion and I did. I can say 100% that my eating will remain the same now post detox. I may have the occasional beer or glass of bourbon but overall this diet/nutrition plan works super well for me.
The Detox Challenge has represented the greatest challenge and accomplishment of my fitness journey thus far as I approach my one year anniversary in the CrossFit community.
To be perfectly clear, until now I have fully subscribed to the “you can exercise your way out of a
bad diet” theory. To say that my diet had made any significant leaps from when I was ten years old was laughable. In fact, you could almost call it the Anti-Paleo diet. Frozen pizza, creamy pastas, processed foods and heavy dairy were my staples. Salad? HAHAHAHA…
But I decided that if there was ever a time to try this whole “healthy eating” thing, the Detox was my shot. Just as the competition factor of CrossFit got me hooked on the actual workouts, I figured perhaps a competition could motivate me to make sweeping changes to my diet. Above anything else, I hate to lose. Rather than ignoring my diet, I would be forced to hold myself accountable. Oh, and did I mention I hate losing?
So how did I do it? First and foremost getting organized to set myself up for success was key. I ordered a foam roller and a lacrosse ball off Amazon to allow me to do recovery at home before bed. I put a large drinking glass on my bathroom counter with a post-it note on the mirror saying “DON’T FORGET TO DRINK THIS”. I started an account with Kettlebell Kitchen to ensure I had plenty of on-the-go food options at both home and work.
I set an annoying number of alarms to remind me it was time to hit the sack if I wanted to get my full 8 hours of sleep. I probably spent more time at Fairway and Whole Foods reading labels and planning meals than a mom shopping for a family of ten. Just taking simple steps like these allowed me maximize my Detox Challenge experience.
In terms of my diet, I generally stuck to a consistent routine. For breakfast, I usually ate 3-4 eggs in the morning, often scrambled with some onions and peppers. Given my distaste for salad, lunches relied heavily on leftovers from the night before or Kettlebell Kitchen. I snacked on almond butter, nuts and fruit. Dinners were usually a basic protein (steak, chicken, pork, etc.) with some sort of veggies on the side, however, I did try a few off-the-beaten-path recipes such as a Primal Pizza Casserole and some paleo desserts to mix things up.
One of the most difficult parts of the challenge for me was overcoming the social aspect. Keeping
my discipline throughout a company ski trip (thank you RX bars), an anniversary date, friends’ birthdays, the Super Bowl and other events was challenging but always a great conversation starter!
Overall, the Detox experience taught me quite a few new things about my body. Despite my previous love for dairy, through the re-introduction phase I quickly learned that lactose is not something
I tolerate all that well. Meanwhile, eliminating a bulk of the processed sugars has markedly cleared up
my skin. Perhaps most importantly, I’ve learned that I’m capable of pushing myself to the extremes to
accomplish things I never would have thought possible.
I would highly recommend the Challenge to anyone looking to learn more about themselves and/or experiment with how making healthy lifestyle choices can accelerate fitness performance.
Looking back it’s very clear that I was holding myself back from reaching my full potential by making unhealthy choices outside of the gym. 30 days later and I cut my bodyfat by over 50%, lost 2
inches off my waist, and added over 2lbs of muscle! I’ve now lost over 20lbs since I first signed up for
On-Ramp last year. I guess I can finally admit the diet side of the equation is important after all!
Big shout out to Kristie, Andy and all the coaches for making this possible!
I never thought I’d be a basic white girl. A lifetime spent aspiring to the classic tenets of virility and machismo crumbled around me as I stood with my kale salad in hand—a $15 plastic box barely larger than my fist—waiting for David Fishman to get his chicken parmigiana so that I could recede from the public eye to wallow in my shame and confusion. It was at this moment in mid-January, trying to get a meal during a hockey game at Chelsea Piers, that I developed a true appreciation for how pervasive The Holiday Detox would prove to be in everyday life.
It was also at this time that I learned of the horrible consequences that came with being unprepared to meet the challenge. Entering The Detox, I underestimated the changes that I would have to make. I had elected not to participate in the October 2015 challenge because, at that point in time, I was already down 20 lbs on the year due to a very similar regiment of diet and increased exercise. However, after a couple months of gluttonous vacations, lavish meals, and hazy holiday gatherings, the general feeling of doughiness was becoming uncomfortable. I decided to give The Detox a go, reasoning that it would only take a reversion to previous habits to be competitive. This initial assessment was a massive oversimplification, which became clear as I started the process.
First and foremost, I weighed in at the bottom of my personally desired bodyweight range and with a much lower body fat percentage than I had expected. My goal for the next 30 days immediately changed from “lose that holiday weight and as a result get leaner” to “gain weight and lean out simultaneously, somehow.” To put it in layman’s terms, I had to eat more to try to win this competition—a lot more. I had to accomplish this on a new meal plan as well, as I quickly discovered that even my normalized “paleo-ish” diet was far too lenient with banned foods and ingredients.
This speedbump would be the first of many food-related issues. Given a busy work schedule and uncertain access to compatible foods, weekly meal prep became a necessity. I decided to keep my meals relatively standardized due to time constraints and the resulting dearth of motivation to be creative with each individual culinary endeavor.
Breakfasts consisted of 8 eggs, 2-4 strips of bacon, and a whole avocado. Lunches were baked sweet potatoes or yams along with about a pound of baked chicken breast, and another 2-4 strips of bacon. These meals were packed into Tupperware containers and brought to work daily. Dinners were an epic affair, entailing about two pounds of pre-cooked chicken breast sautéed with tomatoes and other veggies and served over three cups of cooked white rice. This final meal took about 45 minutes of concerted effort to consume each night, and often sent me to bed feeling crippled and with heavy breathing.
I supplemented my meal plan with two protein shakes per day using pure whey protein isolate mixed with coconut water and pure organic cacao powder. These mixers were largely intended to dilute the whey and prevent taste-induced vomiting. All of this consumption was done in pursuit of a 5,000 calorie diet; a goal of which I usually fell short.
Aside from the sheer volume of food, I knew that my other key issue would be sleep. Between work, the gym, and chores around the house, my typical night barely got me 1.5 points. Given the volatility in financial markets and the onset of another busy earnings season at work, I knew that this was unlikely to improve any time soon. The only way to compensate was diligence with the diet, the WODs, and the ancillary point categories.
As the challenge progressed and the days went by I picked up quite a few interesting pieces of knowledge, such as olive oil isn’t for cooking, you shouldn’t eat fat after workouts, and that cash really piles up when you’re not spending it on booze and Chinese food. I noticed an increase in my base-line energy levels over the course of the day which I attributed to the strict diet. Also, in my workouts, I found more of an ability to push myself during cardio WODs, even as a lack of sleep sapped a measure of my strength. However, above all the tidbits I learned and all of the physical changes that I observed, the experiences that I found most fascinating were the organic social experiments that popped up every time I tried to interact with non-Detoxers.
The levels of respect, ridicule, and outright confusion that I encountered from my friends, acquaintances, coworkers, and outright strangers were something I wasn’t quite prepared for. One particularly confrontational case took place during a group dinner celebrating Chinese New Year when I was vehemently and profanely berated by a drunken Ukrainian—a man whom I had never met—over a crowded dining table as he took issue with my sobriety. However, this was an extreme.
The most common reaction that I received from people when I explained the reason I couldn’t partake in a particular food or drink was a kind of mild perplexity, followed by an affirmation that seemed to translate to, “more power to you, but why would you ever want to do that?” I also found a generally positive correlation between time and emotional support, as people tended to approach such an odd goal (my diet & sobriety) first with ridicule (“that’s stupid”), followed by bargaining (“just have one beer, you p***y”), and ended up being astonished that I proved able to withstand peer pressure (“I’m impressed”). At the end of the day, after some initially surprising levels of friction, the social impact was relatively minimal.
When all was said and done, I gained just under 2 pounds over the course of the 30 day Detox and lost 1.5 inches off of my waist. I’m happy with the improvement in my WOD score and I’m happy with the change in my before and after photos. If I were to do it all over again, I would tweak the diet to include more carbs and more varied sources of animal protein; I’m pretty sick and tired of chicken at this point. I also plan to focus more of my time in the gym on strength work going forward, as I think that doing intense metcons five days a week has limited my ability to truly add muscle and strength.
I feel like this challenge has provided me with a good rebasing which I can build off of, both in terms of fitness and general health. I’ve learned a lot, had some interesting experiences, and I’m looking forward to applying these lessons in my perpetual pursuit to be better.
Lori Capossela 3rd Place Challenge Essay
I LOVE THE CHALLENGE!
This journey has been a win/win for me. I have been struggling to lose weight for 10 years, every year my weight has been creeping up. When I started Cross fit I told Kara, I’d be 30 pounds thinner and in great shape in 6 months, she said “Mom it’s going to take you at least a year.” Well she was right. I thought that it didn’t matter what I ate just working out would help me lose weight and feel better.
This year I lost 10 lbs. – one month of eating challenge friendly I lost 11 pounds- amazing!
I started Cross Fit because I had a physical and my doctor told me my cholesterol and sugars were really high, she gave me 6 months to lose weight and get them under control or I would have to go on medication. Well that was a wakeup call, I joined Cross Fit and went back to see her in 6 months, I told her I needed more time I was making progress. My numbers went down, but not enough. One year later, I have good numbers and no medication!!
What I have learned:
1. Dairy gives me gas! Not sure if that means I am lactose intolerant, but it is Almond milk for me now!
2. I learned that I can survive without eating bread! I think this is one reason for my weight dropping. I don’t miss wheat at all.
3. Cooking food is not a chore. Cooking for a family of 5 got tired really fast. I took a break after my divorce and stopped cooking, but the challenge has brought me back into the kitchen and cooking for myself, Jack, and Mike has become fun again!
4. Mike is a really good cook! Better than me and it has been wonderful cooking and bonding with him in the kitchen (don’t tell him)!
5. I miss my beer! This has been the biggest challenge; I need to find a new adult beverage. I don’t drink much, but Friday nights is my “get together with my girlfriend’s night” and I would like to find something? I hate wine!
6. Eating clean has given me more energy. I was worried that I would not have enough energy to get thru my workouts because I wasn’t eating bread! Wow was I wrong.
Thanks for all the encouragement and support I could not have got to this place of feeling good without your help.
Rich Mocarski 2nd Place Challenge Essay
Oh “The Challenge”! I don’t even know where to start. The experience was something of mixed reactions good, bad, and more shockingly confusing. You learn many different things along the way with “The Challenge” that you are capable of cooking and inventing things you never knew existed, you learn a lot about yourself in regards to sticking and seeing things out, and staying disciplined throughout the
Obstacles that came about were going out with friends, watching or going to sporting events and not being able to drink or indulge in some kind of non-paleo food. Seeing the entire thing through was easy for me as I am too stubborn to not see things through, and yes I would recommend it to some.
“The Challenge” was an interesting experience to say the least. The bad to get it out of the way was, the restriction to so many foods and types. I like to think I have clean eating habits but to further restrict them by removing foods that were part of either my protein or carb macros made it a bit difficult at first. Some of those foods that were restricted (Greek Yogurt/Cottage Cheese, RICE, Steel Cut Oats,
RICE, and did I mention RICE). The good part to this was learning to expand your knowledge in the kitchen. I can say confidently, if you made the same thing over and over on “The Challenge” well you missed out on something much larger and that is diversifying what you make on a day to day week to week basis.
Things I learned how to cook or invented etc were and not limited to (Monfongo, Yucca cakes, Plantains, Cauliflower Rice, coconut aminos, utilizing more fresh herbs and blending fruit zest etc to get a desired taste). The confusing part was trying to figure out Macro breakdown how to accomplish it without certain protein powders and some of the food restrictions. This was tough; to make sure you were getting the proper break down in protein fat and most importantly starchy carbs. I felt like getting enough starch in the diet was going to be the determining factor in seeing results that ensured fat loss
while keeping as much muscle as possible.
“The Challenge” found many ways to learn and reflect about one’s self. When signing up for the challenge I became intrigued at doing it because I invest a ton of time, money, etc into Crossfit and improving my health but I knew I wasn’t getting the most out of it due to diet, drinking, sleep, and balancing both strength, mobility, MetCon, and most importantly that little thing called LIFE. With that being said I used the challenge as a springboard to “poke the bear” and jump in head first into this challenge to see the end result. There were a few bumps in the road and detours were made during the struggle. Going to sporting events, company events, or just out with friends made it really tough at first.
Going to a game without having a beer and a dog is criminal to a large part of the population. Going out and only having a seltzer or water gets an odd look or a snood comment from some. Not having cake or eating a bagel on bagel day is seen as taboo in the office. Then when you explain what you are doing and what your goals are; a Crossfit Hater comes out of the wood work, and lambastes anything that you do and or is associated with the one word of Crossfit. You quickly learn that these are the people that bring you down and should be quickly ignored for their simple mind.
So once I signed up for the challenge I started thinking what did I want to achieve while on the challenge. Fat Loss check, maintain and improve body comp check, increase lean muscle mass check, become more flexible check. Now how to combine all of this was the tricky part. I immediately came up with an idea and started to write it out.
Strength work would be done following the strength program as best I can, once completed perform that day’s WOD, and finish off with foam rolling, stretching and hammering out any other nagging injuries. With this schedule I felt more at ease. Going for just an hour is ideal to change one body’s comp but does it do anything to make you stronger, and more flexible I found to be difficult to near impossible. As the weeks passed, I saw a big difference in both body composition, maintained my strength levels and became a bit more flexible (heck I can even squat clean and squat snatch now!)
Tome in order to best reflect on what one has done is to accurately detail what you did. The point system if you remained truthful to it all was a starting block, but to take it to the next level I documented every meal, every WOD, and notes on how I felt that day, and what things were said to me for improvement especially on relearning how to squat clean/snatch, or simple adjustments and tweaks to a skill movement (Hit my first muscle up while on the challenge). This started every morning with making sure I was drinking 25oz of water, and then documenting what I had for breakfast, snack, lunch, snack, periworkout and dinner.
I was also keeping track of my times during WODS, and my numbers when I lift. This was beneficial in adjusting on the fly as to why I was sluggish, felt fast, missed a lift, or hit a PR.
I called this the accountability journal, and I think it helped me remember the goal is not way down the road but right in front of you.
Like anything else in life for me, seeing the end result is always the most rewarding. It shows hard work and dedication are always paid out. “The Challenge” was hard work in many senses and dedication was a must at all times for thirty plus days. At the end of the day, this was a great feat to finish that left me happy, surprised, and yet still yearning for more and better results. This challenge is hopefully just the start of a journey to continue to improve in all aspects of life.
I would recommend this to someone who has the mindset to not just say five days passed and I notice nothing, and program hop to something else. This isn’t a fix or cleanse but this is a lifestyle. If one is willing to part ways with their old lifestyle and embark on a new one then I would recommend this to anyone and everyone.
Finally, I can say I am very happy with the how I feel, what I look like in the mirror, and what the scale and body fat% say to me. My next goal is to seek the advice of a professional to see what and how I should eat in order to take this to the next level. I feel having a better understanding of macro breakdown and supplementation can take the results that were achieved already to greater heights.
Again this is a lifestyle, a lifestyle that I am willing to continue on with.
Samantha Schroeder 1st Place Challenge Essay
Day one, I had no idea what I was getting myself into!
I felt like I was over my head and was so overwhelmed. Not that I wasn’t eating healthy before the challenge started but cutting out pizza, cheese, my pasta but most of all my beloved ice cream, my addiction! I found that pre making my food and finding a book geared toward paleo cooking helped me out tremendously!
Without it I feel like my meals would of been my downfall to this challenge. I never had a problem with staying active, going to the gym and being outside. I was always good at finding an activity to do where id sweat and feel as though I’m almost on cloud 9 if I wasn’t able to get in for a daily WOD.
Since i found cross fit these part few months have given me such a boost in my confidence and how i present myself on a daily basis. Before i started this i was only doing weight lifting and felt as though being in a regular gym i was being judged and i had little to almost no confidence in myself and wasn’t such a happy person in my daily life. Being at CFS Ive come out of my shell and still in shock how amazingly happy and stronger i have become in just a short time of starting. I always look forward to being here and learning and growing to find my new PR and getting my form better than the last WOD class.
Emotionally, I learned that I’m so cranky when i don’t eat enough or take out certain things i felt i needed in my diet. I found myself almost every two hours shoving my face with some sort of snack to fuel my energy and keep myself from being a ” cranky bitch”, as my co workers call me. This challenge also gave me the strength and knowledge to know things don’t happen overnight and even though i know I’ve come a long way from day one to day thirty i feel this is a slow steady process that ill never be done with and ill always want to strive to be better, look better and feel better about myself.
As for recommending this challenge to someone for the future, I would 100 % and tell them don’t ever feel discouraged, don’t ever give up and make sure you give it your all. Because on day thirty of this challenge i didn’t feel to much different until i took a step back and stared at my pictures, put them side by side. I couldn’t believe the difference in my body and the amazing changes i has made!
What added to the excitement was finally doing my last weight in and getting my body measurements. Loosing inches in my waist and as i say with my hips, i grew a butt!!! but like i said before its a steady progress that ill never be done with and will forever be working to just better myself for the rest of my life. Id do this again in a heartbeat and give it 200% this time to watch my pictures and numbers change even more.
I appreciate the chance to be a part of this challenge and experience something different and amazing. I cant wait to start this new chapter in my life and work harder towards achieving more of my goals ! thanks for giving my the tools i need to do so and giving me a place to become an amazing athlete in cross fit!
GET STARTED TODAY RISK FREE!
Take the first step and don't look back. Sign up for our Kickoff Program and if after the first session you decide not to continue we’ll issue a 100% refund!
“Don’t fear failure so much that you refuse to try new things. The saddest summary of life contains three descriptions: could have, might have, and should have.” - Louise E. Boone