Swifters and CrossFitters!
It’s time to kick it into high gear and what better way to do so than with a fun challenge. This time we are bringing back the very successful partner format. Extra support, more accountability, and better results. We’ve got some fresh rules, great prices, and special offer to friends/family/spouses that’s been thinking about doing Swift classes.
The prizes for top teams are:
- 1st place
- 10x30min Semi-private personal training session with coach Oscar ($435)
- 2nd place
- Nutrition consultation for both teammates ($240)
- 3rd place
- 1 month supply EACH of protein powder from supplement superstore ($110)
Those are some sweet prices that will help you crush any fitness goal you have. If you apply yourself to the bingo sheet as well as the workouts you’ll see some great results.
You get to choose who your partner is. This can be a swifter, crossfitter, OR someone who is new to TNT. Maybe you have a friend/colleague/family member that is looking to start working out? This is a great time to start.
We will not have an official weigh-in and measurements taken as we’ve done in the past. This is all being scored on points. The team with the most points will win. If there is a tie the team with the most workouts completed at TNT will win. You are encouraged to measure your own improvements with the scale, tape measure, and pictures. The points will be tracked using the honor system.
Info & dates:
- This challenge starts on Monday March 11th
- This challenge ends on Sunday, March 31st.
- This is a 20-day challenge.
- The price for members is $25 per person
- The price for non-members is $65 (this includes unlimited Swift classes from March 11th to March 31st).
Weekly submission of points will be required. Missing the deadline will lead to a point deduction. Please see the points sheet below to see what the rules are. Each bingo item is worth 1 point. The daily max is 10 per person and 20 for a team.
Bingo sheet explanation
TNT workout:
- This can be a crossfit class, swift class, personal training session, or Plan B. 2 workouts in one day does not give you 2 points.
Water:
- This can be spread out throughout the day. Only water counts. You may consume unsweetened tea and black coffee, however, this does not add to the water total. Sparkling water without calories counts as water.
Social media check-in:
- Help motivate fellow members and spread the word of fitness. This can be done through facebook, snapchat, or Instagram. Any social media activity counts as a point. You can check in at the gym, snap a picture/video, or just do a quick story (Instagram and Facebook feature that deletes after 24 hours).
Protein goal:
- Ladies have to get at least 100 grams and men at least 150 grams. Increasing protein intake is beneficial for fat loss and recovery from workouts. This is a total that has to be consumed during the day. Don’t know how much protein is in food? This would be a great time to educate yourself by reading labels and using the google machine. If this feels like an overwhelming task, skip that bingo option. Focus on the rest of them. Good sources of protein include.
- Meat (beef, pork, chicken, fish, etc.)
- Eggs
- Dairy products (cottage cheese, yogurt, cheese)
- Protein shakes, protein powder, and protein bars
Stretching:
- This can be static stretching, yoga, dynamic stretches, and foam rolling. This can be broken up throughout the day. Stretching in class does not count except for Swift relax. 10min total for the day is the goal.
Sleep:
- 7 hours of active sleep. This does not mean 7 hours in bed with 1 hour of surfing on your phone. Power naps count towards the daily sleep total. You can’t sleep for 14h in one day to make up points for a day with less than 7h.
Liquid calories:
- Beverages that are allowed are water, sparkling water, unsweet tea, and black coffee. Protein shakes are allowed which is an exception to the liquid calorie rule. Alcohol, soda, diet soda, and protein shakes high in carbohydrates are not allowed.
Carb limit:
- The limit for ladies are 100 grams and for men 150 grams. Just like the protein rule, this requires some basic nutrition research by checking labels and google searches. This is not a very restrictive limit, however, it gives you very little room for chips, sweets, pasta, bread, and similar products. If you fill the plate with non-starchy vegetables you’ll be plenty satiated throughout this challenge. Good sources of carbs are vegetables. You can eat as much broccoli, zucchini, celery, spinach, cabbage, peppers, onions, squash, tomatoes, and similar non-starchy vegetables without reaching the limit. Fruits, berries, and potatoes can certainly be incorporated, however, these will need some moderation.
10min walk:
- The walk has to be outside. This has to be an uninterrupted 10min walk. You are not allowed to add up small daily walks to and from work, stores, gym, to reach 10min. This is a separate and intentional activity to get fresh air, activity, and to de-stress.
Gym extra credit:
- You have the option of getting an extra point by doing 100 cals on either the bike, ski, and/or rower. This can be done before or after any of our group classes. If another class needs to use the equipment please switch to a different implement that’s available. The extra credit has to be done in conjunction with a scheduled class.
- Gym extra credit can also be an at home workout. In order to get the point, you can either do 100cal at the gym OR do 50 burpees at home. This allows you that can't make it to the gym to still get a point in for the day. We hope this accommodates your busy schedule.
If you have more questions about the carbs and protein limits I’d recommend going to the nutrition seminar on March 5th at 6pm. This talk is called ‘Intro to Macros’ and we’ll break down what you need to know to get ready for the challenge.
You are responsible for logging the daily points. There will be a weekly submission. You’ll be emailed a survey link where you fill out the team name and how many points you got.
If you are interested in doing the challenge but don’t have a partner send me a message and I might be able to team you up with someone.
If you are not a member but want to seize the opportunity of joining the challenge and getting swift class during the challenge follow this link ->
https://clients.
If you are already a Swift member please log into mindbody in order to choose the member pricing.
Please let me know if you have any questions.
636 - 328 3701
