WELLNESS KICK START: A Few of the Highlights – Brian + Erin
Member highlights from our latest Wellness Kick Start!
After a month of eating six cups of veggies, half of your bodyweight in ounces of water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, what were the results?? Daybreakers share their mental, physical and emotional changes, and what contributed to their success!
About Brian
Gain: I lost a total of 13.1 pounds from beginning to end of the challenge and multiple inches across my chest, waist, neck etc. I’m sleeping significantly better both in quantity and quality. I was previously getting about 5-5.5 hours/night. My clothes are fitting so much better now and am able to wear clothes that I had put away b/c they didn’t fit well and had a direct impact on my confidence. And, I added double unders back into my workouts and my rowing splits have increased in speed and consistency
Mentally: I felt calmer and more patient.
What worked: Well, going to bed early saved me thousands of calories per week. I gave up coffee throughout the entire month and did not feel a drop off of energy b/c of how hydrated I was. Although drinking water initially resulted in more bathroom trips, after the first 7-10 days my body adjusted to the water intake. I was fortunate to have most meals ready to eat b/c I was doing Pete’s Paleo meals, however, I enjoyed trying new recipes, seeing fellow daybreakers’ meals and looking for healthier ways to eat! And, even when I wanted a snack, reaching for veggies allowed me to satisfy a craving and do it in a healthy way
Moving Forward: I will be keeping up with most aspects of the challenge. I plan to eat 6 cups worth of veggies, drink 1/2 my body weight in water, eat protein at each meal and I have a goal to sleep 7+ hours at least 5 days/week.
About Erin
Gain: Over the course of the challenge, I lost 5 pounds, about 3.5 inches (stomach, hips and thighs) and clothes just fit better! I’ve been on a GF/DF, limited processed food diet for a few years now going back to my first January wellness challenge at Daybreak. I’ve managed to keep most of the weight off and in general know how to reign it in by counting macros (thanks to the awesome nutrition coach Mel…highly recommend occasional updates with her every once in a while), but some bad habits have definitely crept up being home all the time!
What Worked: My biggest downfall is not really food related….it’s alcohol, which over the course of a pandemic, has been a hard habit to kick. The beauty of this challenge for me was not “losing” points for indulging in things that I wanted. It took the negativity out of decisions. I also know that for me personally, if I don’t let myself indulge every once in a while, I will give up. So I stuck to the plan all week, but allowed myself to drink on Friday and Saturday nights. I also gave myself 2 cheat Saturdays during the challenge (birthday celebrations for family members). I prefaced that with eating all my veggies & protein however, which actually limited the “bad” food choices I made because I was eating filling, healthy food first! The other thing I didn’t do for the month was count a single macro! I was skeptical that I wouldn’t see results without tracking, but I did! Not only did I lose the holiday weight, I definitely noticed an energy level difference during the day as well as in workouts.
Moving Forward: I plan to continue the February maintenance challenge with a continued effort of staying “clean” all week, but allowing myself to drink on the weekends and an occasional cheat meal on Saturday!
WOD: Sun 02.07.2021 “Let Your Soul Glow”
NEWS
SAT WOD Recording
WOD
“Let Your Soul Glow”
20 Rounds Total:
10 Dumbbell Lunges
10 Calorie Row
20 Double Unders
*alternate rounds
20 Rounds Total:
10 Dumbbell Lunges
8 Calorie Row
7 Attempts
*alternate rounds
20 Rounds Total:
10 Dumbbell Lunges
6 Calorie Row
30 Single Unders
*alternate rounds
Post Time to Comments.
WOD GUIDANCE & GOALS
Partner workout!! Athlete one will complete 10 total lunges (with the dumbbell held in a goblet position), a 10 calorie row (:60 of work, scale to meet time constraint), and 20 dubs (:30). THEN, athlete two will complete a round. Continue until teams have completed 20 total rounds. Target 28 minutes.
HOME WOD
20 Rounds Total:
10 Lunges
100 Meter Run
20 Jumping Jacks
*alternate rounds
ENDURANCE
60+ min hike, snow shoe, run… get outside!
WELLNESS KICK START: A Few of the Highlights – Katy + Dawn
Member highlights from our latest Wellness Kick Start!
After a month of eating six cups of veggies, half of your bodyweight in ounces of water, getting 7+ hours of sleep, moving your body, and a few bonus challenges in between, what were the results?? Daybreakers share their mental, physical and emotional changes, and what contributed to their success!
Katy
Dawn
Gain: I lost 3.5 pounds, a stubborn body fat percentage that earlier had taken me a whole marathon training cycle to lose.
What Worked: This is the first time in years I held to a nutrition plan over a week– the app and other participants inspired and motivated me. Counting cups or portions was much easier than macros, and each graduating week helped me build momentum and confidence.
Initially I thought that the sugar-free standard would be the killer, as I had secretly eaten all of my kids’ Christmas stocking candy hiding in my closet over December, but it was the processed foods that proved the toughest for me. With my big family, canned beans and tomatoes are a huge staple. (And the fact that people brought us dinners for seven straight days and 12 pints of ice cream when my son broke his femur– I almost cried not eating them.) I made separate meals for myself. I realized that kicking sugar was part of a trifecta– the sleep, water and veggies enabled me to give it up. I am no longer bloated or lethargic– and I can tell I’m actually nourishing my body.
Moving Forward: I took a day off in celebration–my kids were super proud of me. This month I’ll take a cheat day each week, and I need to be able to use some canned beans and tomatoes, but I am dedicated to nourishing my body.
WOD: Sat 02.06.2021 “Apex Wedge”
NEWS
FRI WOD Recording
WOD
“Apex Wedge”
3 Rounds
400 Meter Run
21 Kettlebell Swings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Ring/Bar Muscle Ups
Weight: 53/35
3 Rounds
400 Meter Run
21 Kettlebell Swings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Chest to Bars
Weight: 35/26
3 Rounds
300 Meter Run
15 Kettlebell Swings
Rest 5 Min
3 Rounds
20 Sit Ups
5 Strict with Band
Weight: 53/35
WOD GUIDANCE & GOALS
Run the 400’s at your 1 mile PR pace (so FAST), and do sets of kettlebell swings unbroken (breathing at the top of each swing). Target sub 10 minutes. You’ll have plenty of rest between workouts, which is a great opportunity to get really uncomfortable.
Post Times to Comments.
HOME WOD
3 Rounds
400 Meter Run
21 Jumping Good Mornings
Rest 5 Min
3 Rounds
30 Sit Ups
5 Burpees
ENDURANCE
Rest
WOD: Fri 02.05.2021 “Jump To Earth”
NEWS
THU WOD Recording
WOD
“Jump to Earth”
Squat Clean
45-36-27-18-9
Hand Release Push Up
Squat Clean
22-18-13-9-5
Hand Release Push Up
Squat Clean
45-36-27-18-9
Knee Push Ups
WOD GUIDANCE & GOALS
Choose a weight for the squat cleans that you can cycle for 3 reps at a time. The squat cleans and hand-release push ups are complementary movements, meaning one does not hinder the other, so push your pace on both. However, do not go to failure on the push ups, chip away at small manageable sets with shorter breaks. Target 15 minutes.
Post Time to Comments.
HOME WOD
Lunge + Lunge + Squat
45-36-27-18-9
Hand Release Push Up
ENDURANCE
6 Rounds
100 meter sprint
200 meter run
300 meter jog
WOD: Thu 02.04.2021 “The Great Beyond”
WOD
“The Great Beyond”
Push Press
5×3, across
21-15-9
Bike
Dumbbell Snatch
Push Press
5×3, across
21-15-9
Bike
Dumbbell Snatch
Push Press
5×3, across
15-12-9
Bike
Dumbbell Snatch
WOD GUIDANCE & GOALS
Heavy Day!! Coaches will help you work up to 85% of your 1 rep max, or effort for the day. Every rep should feel like work, and you should have to take a :90-2:00 rest between sets.
Post Weight + Time to Comments.
HOME WOD
Inverted Push Up
200 Meter Run
20 Mountain Climbers
20 Russian Twists
ENDURANCE
Rest
WOD: Wed 02.03.2021 “Bigger Than Us”
NEWS
- TUE WOD Recording
- Wellness in February: Maintenance
WOD
“Bigger Than Us”
300 Meter Run
20 Handstand Shoulder Taps
10 Medball GHD
On the 4 Minute for 7 Rounds
300 Meter Run
20 Box Shoulder Taps
10 Medball GHD
On the 4 Minute for 7 Rounds
200 Meter Run
20 Plank Taps
10 Medball Sit Ups
WOD GUIDANCE & GOALS
On the minute, means move fast and there will be a rest built into the intervals! Run the 300 meters around 1:15-1:30 (scale if needed). The 20 shoulder taps (10 per side) will take around :30. If you’re proficient at handstand walking, try the shoulder taps freestanding! For the medball GHD’s, target :20-:30. You will have at least 1 minute of rest before the next interval.
Post Intervals to Comments.
HOME WOD
On the 4 Minute for 7 Rounds
300 Meter Run
20 Handstand Shoulder Taps
20 Sit Ups
ENDURANCE
6 rounds
600m run, 200m easy
WOD: Tue 02.02.2021 “Born To Play”
NEWS
- SCHEDULE ALERT: No 5:30a 0r 6:45a Classes. 8am will be the first class of the day. Regular schedule to follow
- MON WOD Recording
WOD
“Born to Play”
2 Rounds
35 Wall Balls
30 Pull Ups
25 Box Jumps
20 Burpees
15 Thrusters
Weight: 20/14, 135/95
Height: 24/20
2 Rounds
35 Wall Balls
30 Banded Pull Ups
25 Box Step Ups
20 Burpees
15 Thrusters
Weight: 14/10, 115/75
Height: 24/20
2 Rounds
30 Wall Balls
25 Ring Rows
20 Box Step Ups
15 Burpees
10 Thrusters
Weight: 10/6, 95/65
Height: 20
WOD GUIDANCE & GOALS
Complete the first set of wall balls in sets of 20 and 15 reps. Chip away at the pull ups in sets of 10 (or 5), and move at a methodical pace on the box jumps and burpees. Execute thrusters in sets of 6,5,4 or 3 sets of 5 reps. For the second round, push your pace! Target bigger sets, or shorten rests. Push the box jumps and burpees, and do the thrusters in a set of 10 and 5. Target 18 minutes.
Courtesy of CFLP
Post Time to Comments.
HOME WOD
2 Rounds
35 Jumping Squats
30 Push Ups
25 Box Jumps
20 Burpees
15 Sit to Stands
ENDURANCE
Rest
WEATHER ALERT: Schedule Update
**NO 5:30a + 6:45a Classes TODAY (TUESDAY)**
First class will be 8:00a
Regular Schedule to follow
Rsvp on Triib
WELLNESS: Maintenance
The Wellness Challenge was a KICK START to your nutrition journey. For the month of FEBRUARY, continue to practice the good habits you learned throughout January!
The points system will remain the same. Log points for veggies, water, exercise, and sleep. There will be 8 bonus points, per day, for the entire month. Six of those points will be from; no sugar/alcohol (2pts), no processed foods (2pts), and protein at every meal (2pts). The final 2 points will NOT be from “trying a new recipe”, but instead from keeping a gratitude journal.
The gratitude “journal” can be a piece of paper, a notebook, notes on your phone, etc,. You can do this anytime throughout the day, but ideally when you wake up, to start your day with a positive and thankful mindset. Write down THREE (or more) things you’re grateful for. Anything goes; coffee, sunshine, heat, roof over your head, life, relationships, family, etc., You’ll earn 2 points per day for this exercise.
Sign up HERE