Challenge by: CPMFITness
Fall Into Fitness

Whether you are in great shape or haven't worked out in years, the five BIG components within this challenge will level up your health and fitness. 

This is a daily point system challenge:

  1. Consume 70% of bodyweight in grams of protein in a day = 1 point
  2. Take a 45-minute outdoor walk = 1 point 
  3. Drink one gallon of water = 1-point 
  4. Eat one complaint meal (animal protein, healthy fat, veggies and nothing else within a 75-min window) = 1 point
  5. No alcohol = 1 point

Max Points = 180 + 10 bonus points. Earn one bonus point each weekend if you hit all goals.

Best Possible Score = 190.


Why are we eating that much protein?

Simply put, building more muscle will, in turn, burn more fat. The macronutrient most responsible for building muscle is protein.

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you lose weight, but it may also help you to avoid regaining. 

Protein helps boost metabolism because a lot of energy is spent digesting and metabolizing it. Research shows it can reduce cravings by 60%, while boosting metabolism by 80 to100 calories per day.

What does 0.7 grams of protein (per bodyweight) look like?

Take your body weight and multiply that by 0.7. For example, if you are a 140-lb female, you will aim to eat 98 (make it 100!) grams of protein each day. A 200-lb male would consume 140 grams of protein each day. 

Tips for Increasing Protein

Try increasing your intake of high-protein foods such as whole eggs, seafood, poultry, and even processed meats (100% grass-fed/pastured and organic). These are the best protein sources for your diet.

If you struggle with getting enough protein in your diet, a quality protein supplement — like whey, rice, or plant- based protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online.

Try to start out strong in the morning. If you don't have a protein-rich breakfast, you'll be playing catch up all day.

What is a Compliant Meal?

Having the three macronutrients in one meal: 

  1. Protein: anything that comes from an animal — meat, seafood, eggs
  2. Vegetables (and fruit is an optional addition) broccoli, spinach, tomatoes, green peppers, asparagus, cauliflower, Brussels sprouts, green beans, zucchini. The greener the veggie, the better. If weight loss is the goal, try and stick with only 1-2 servings of fruit a day.
  3. Fats: any nuts, avocado, olive oil, avocado oil, nut butters — limit to 1-2 tablespoons at each meal. 

***This means no dairy, no grains, no alcohol or sweets in order to keep the meal compliant. If alcohol or a snack is eaten, it needs to be 75-minutes after the meal to keep it compliant. 

Lean proteins support strong muscles, healthy bones, and optimal immune function. Protein also makes you feel satisfied between meals.

Vegetables:  Even though you don’t actually need carbs to survive, people generally feel their best with enough carbs in their diet to support brain function and activity levels. 

Healthy fats: This does not equate to excess body fat — actually quite the opposite. More macro fat will change the way you process and use energy and can turn you into a "fat-burning machine" to help burn excess body fat off your frame. 

Really, no alcohol?

Hey, we get it. Think of this as an opportunity to test yourself. You don't need to be perfect for the five weeks. If you need a beer or glass of wine over the next five weeks, that is okay and would cost you one point. Think BIG picture and look at this over the next five weeks and plan accordingly. Its not the 1-2 glasses of wine that is derailing your results  — it is more about having the opportunity to check your daily habits or what you can do to shift your weekday / weekend behaviors. 

What if the weather is sh*tty? (Can I say sh*tty?) Can I go on the treadmill instead?

Sorry, not sorry. All good things happen outside.

  • Natural sunlight (vs. fluorescent blue light 👎🏽)
  • Fresh air (vs. climate controlled artificial air)
  • Even exposing yourself to hot and cold temperature(s) is healthy (not necessarily comfortable) and good for you.

Of course use your own judgement. If there is a lighting storm outside, don't go outside but it will cost you a point. Again, this is about progress not perfection. This can be a big mental challenge opportunity for you. You will not win the challenge with a perfect score. But you do have the chance to mentally test yourself and tap into more of your potential when you do things out of your comfort zone. 

If I miss a day, am I disqualified from the challenge?

No. This challenge focuses on what you accomplish. You earn a point by following each specific task daily,

  • For example, no alcohol. If you have a glass of wine with a friend, you simply don't get that point for the day. You are still in the challenge. 

Think about it like this — each day you earn a point(s) you are depositing money into your "Fitness Bank Account". The more points you accumulate, the more "Fitness Cash" you have available. How you look, feel, and perform is a reflection of how much money you have in your "Fitness Bank Account." If you are unsatisfied with your current state, make more deposits. If you feel you have enough money, you can spend some of your "Fitness Cash'" and simply make more deposits later on. 

Fri, September 10, 2021 - Fri, October 15, 2021 Central Standard Time
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