21 Day Nutritional Challenge Starting Monday, April 4th


Dear CrossFit Marshfield Members,

The spring is a great time to set goals and take action. We feel that one of the best ways to reach your goals is to focus on nutrition. Starting Monday, April 4th we will begin our 21 day nutritional challenge by following The Whole 30. Please read below on why nutrition is vital in your success to a healthy life style.

What is the Whole30®?

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for 21 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact—the next 21 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

The physical benefits of the Whole30 are profound. More than 95% of participants lose weight and improve their body composition, without counting or restricting calories. Also commonly reported: consistently high energy levels, improved athletic performance, better sleep, improved focus and mental clarity, and a sunnier disposition. (Yes, more than a few Whole30 graduates said they felt “strangely happy” during and after their program.)

The psychological benefits of the Whole30 may be even more dramatic. Through the program, participants report effectively changing long-standing, unhealthy habits related to food, developing a healthier body image, and a dramatic reduction or elimination of cravings, particularly for sugar and carbohydrates. The words so many Whole30 participants use to describe this place? “Food freedom.”

Finally, testimonials from thousands of Whole30 participants document the improvement or “cure” of any number of lifestyle-related diseases and conditions.

high blood pressure • high cholesterol • type 1 diabetes • type 2 diabetes • asthma • allergies • sinus infections • hives • skin conditions • endometriosis • PCOS • infertility • migraines • depression • bipolar disorder • heartburn • GERD • arthritis • joint pain • ADD • thyroid dysfunction • Lyme disease • fibromyalgia • chronic fatigue • lupus • leaky gut syndrome • Crohn’s • IBS • Celiac disease • diverticulitis • ulcerative coliti

Step 1. Decide and Committ to taking on this challenge by writing your name up on our Nutrtional Challenge Board at Crossfit Marshfield. This is where you will track your points for the challenge.

Step 2. Like us on Facebook at Crossfit Marshfield, then like me personally (Anthony Pavao) and then send me a message to add you to our private page.

Step 3. Plan and prepare mentally and physically to get started on Monday, April 4th

Step 4. Read, download and print the first 11 downloads found here You can decide if the next 5 downloads are of interest to you. BUT please read, download and print the first 11.

Step 4a.- Read, download and print

Step 4b.- Read, download and print

Step 5. -On your own take a before picture and body measurements

- At CFM have a coach weigh you and take your body competition (this must be done

before Wednesday April 6th

Step 6. Keep a daily journal of your experiences throughout the 21 days

Step 7. At the end of the 21 days take an after picture, re-take your measurements and have

CFM staff re-weigh you and re-do your body competition

Step 8. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss and to focus on your body composition means you'll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during the this challenge. We do encourage you to weigh yourself before and after so you can see one or more tangible results of your efforts when your program is over. If you have any questions or concerns contact us anytime. Have Fun.

Here is how the friendly competition works. (which is mostly for fun and support)

The point system is very simple, for a clean day you get 2 points, then you minus 1 point per cheat. So each day you will either have 2, 1, or 0 points. We will be tracking points on a chart at CrossFit Marshfield. We will pick a winner when the 21 days are over. The winner is picked by being in the top 5 highest points and the best overall transformations both physically and mentally. Please keep in mind that these points are for minor (whole 30) cheats. Examples of minor cheats - protein shakes, 1tsp suger in coffee, a small serving of beans. Examples of major cheats (which you shoud avoid) - pizza, veggie sandwich, a breakfast sandwich ect.

I know this challenge will be very difficult for most (myself included) but please try your best. Do not let the difficulty of this challenge make you feel defeated, just do your best and even if you are not perfect on most days, you will still see and feel a major difference.

REMEMBER EVEN IF YOU HAVE 0 POINTS FOR ALL 21 DAYS IT IS STILL VERY POSSIBLE TO STILL MAKE GREAT ACHIEVEMENTS. (example if I have cream in my coffee, Italian dressing on my steak salad and a protein shake after my workout, technically I will have a zero for the day but realistic that is not going to hurt me if everything else was good).

HERE ARE SOME HELPFUL LINKS WITH RECIPES make sure they are whole 30 approved make sure they are whole 30 approved make sure they are whole 30 approved make sure they are whole 30 approved

Sample Meal Plans with shopping lists: (again make sure you read carefully to make sure the recipes are whole 30 approved)…/whole30-meal-plan-week-1/…/whole30-meal-plan-week-2/…/whole30-meal-plan-week-3/…/whole30-2014-week-2-foo…/

Or, go to pintrest and search on 'Whole30' or 'Paleo' for tons of recipes.

Crossfit Marshfield

835 Plain St,

Marshfield, MA 02050

Phone. 781-536-4992