Positivity Project

What is the Positivity Project?

The CFWS Positivity Project, is an evolving project designed by the coaching staff of CrossFit Wild South.

This time the challenge will run for 6 weeks.

We have designed this challenge to be as user friendly as possible, while still enabling our members to make positive changes for their own health.

A great lifestyle is laid on a great foundation of good food, good sleep and enough recovery for your body to do the things you would like it to do, and having a positive outlook (that’s right a healthy mind is part of this!)

How will it work this time?

This challenge includes a “Paleo” food model. There are 3 tiers that you can choose. When selecting your tier look back at the goals you have made and consider which model would suit you best for achieving these.

While all focus on high quality sources of nutrients, there are different levels of exclusion – Performance, Athlete, and Primal. Flick across to the tabs on the right to read more detail about which Tier is right for what you want to achieve.

You can register for the CFWS Positivity Project HERE or on the sheet at the box.

 

Tier 1 – Performance

This is in essence an elimination diet.

No grains, no dairy, no  legumes, no soy, no sugar, no vegetable oils. If you’re already grain free this can be something to tinker with to see how other foods are effecting your  wellness. This is a six week challenge – so if you put dairy back in at the end of six week and feel better that is fine, and that is really the idea of the challenge to start tinkering with your nutrition with a full awareness of what is going in your mouth and how that effects you.

• While no added sugar is allowed (this include honey, and maple syrup) whole fruit can be included (so a homemade apple sauce with your roast pork is all OK!). If weight loss is a main goal for you on this challenge limit your fruit to 1-2 servings per day.

• Artificial sweeteners including stevia, xylitol, aspartame etc are all excluded from all challenges.

• Caffeine- green tea is not limited at all. Coffee is limited to one cup before midday.

• While dairy is out on 2 of the tiers, butter is in (see blog on why butter is awesome)

• Paleo Treats – you will see from inclusion lists that a lot of “Paleo” style baked treats would be out. If you can think of some things that still fit within this model. Foods made with nuts, seeds and fruit for example are OK here. To clear up any loop holes, one Paleo treat is allowed per week. Examples include bliss balls, Paleo bars, ‘Paleo’ biscuits etc. Unrefined sweeteners can be used in this case – honey, real maple syrup, rice malt. Remember there is just one, and if you can’t do just one you could consider excluding it all together for the full 6 weeks.

• No Alcohol can have health benefits for some people.

Okay, so Now I Know What I Can’t Eat, so What Can I Eat !?!

Okay, so if we cut out the grains, almost all processed foods, and dairy, you’re left with only things that occur naturally:

• Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.

• Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.

• Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish

• Eggs – Free Range!!!

• Vegetables – As long as they’re not deep-fried, eat as many as you want.

• Oils – Olive oil, coconut oil, avocado oil, butter– think natural.

• Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.

• Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.

• Tubers – Sweet potatoes and yams. Higher in calories and carb’s, so these are good for right after a workout to replenish your glycogen levels

 

Tier 2 – Athlete

No grains, dairy, no vegetable oils and no sugar.

So you can now keep in some soy- fermented soy is best. If you feel its important to keep in the legumes-  chickpeas, beans, peanuts, cashews etc then this is where you can land.

This can be  suitable for vegetarians as it allows proteins from legumes.  Legumes are not text book paleo, but if prepared appropriately (soaking, fermenting etc) 

• While no added sugar is allowed (this include honey, and maple syrup) whole fruit can be included (so a homemade apple sauce with your roast pork is all OK!). If weight loss is a main goal for you on this challenge limit your fruit to 1-2 servings per day.

• Artificial sweeteners including stevia, xylitol, aspartame etc are all excluded from all challenges.

• Caffeine- green tea is not limited at all. Coffee is limited to one cup before midday.

• While dairy is out on 2 of the tiers, butter is in (see blog on why butter is awesome)

• Paleo Treats – you will see from inclusion lists that a lot of “Paleo” style baked treats would be out. If you can think of some things that still fit within this model. Foods made with nuts, seeds and fruit for example are OK here. To clear up any loop holes, one Paleo treat is allowed per week. Examples include bliss balls, Paleo bars, ‘Paleo’ biscuits etc. Unrefined sweeteners can be used in this case – honey, real maple syrup, rice malt. Remember there is just one, and if you can’t do just one you could consider excluding it all together for the full 6 weeks.

• No Alcohol can have health benefits for some people.

Okay, so Now I Know What I Can’t Eat, so What Can I Eat !?!

Okay, so if we cut out the grains, almost all processed foods, and dairy, you’re left with only things that occur naturally:

• Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.

• Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.

• Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish

• Eggs – Free Range!!!

• Vegetables – As long as they’re not deep-fried, eat as many as you want.

• Oils – Olive oil, coconut oil, avocado oil, butter– think natural.

• Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.

• Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.

• Tubers – Sweet potatoes and yams. Higher in calories and carb’s, so these are good for right after a workout to replenish your glycogen levels

Tier 3 – Primal

No grains or sugar or vegetable oils. This follows a traditional paleo style of eating but includes dairy products.

Now, we’re not talking just any dairy products (Deep South Ice Cream, and Whittaker’s Chocolate milk do not fall under this umbrella).  The optimal choices here are organic, grass-fed, whole (full-fat) dairy products.  Skim milk and Yoplait light need not apply. This can be a great “family friendly” model, if your looking for something to implement for the whole household or have never tried anything much with your nutrition this would be a great place to start. Dark chocolate, grass fed whey protein and dashes of cream in your coffee can hang here.  If fat loss is one of your goals refer back to Tier 1 or 2.

• While no added sugar is allowed (this include honey, and maple syrup) whole fruit can be included (so a homemade apple sauce with your roast pork is all OK!). If weight loss is a main goal for you on this challenge limit your fruit to 1-2 servings per day.

• Artificial sweeteners including stevia, xylitol, aspartame etc are all excluded from all challenges.

• Caffeine- green tea is not limited at all. Coffee is limited to one cup before midday.

• While dairy is out on 2 of the tiers, butter is in (see blog on why butter is awesome)

• Paleo Treats – you will see from inclusion lists that a lot of “Paleo” style baked treats would be out. If you can think of some things that still fit within this model. Foods made with nuts, seeds and fruit for example are OK here. To clear up any loop holes, one Paleo treat is allowed per week. Examples include bliss balls, Paleo bars, ‘Paleo’ biscuits etc. Unrefined sweeteners can be used in this case – honey, real maple syrup, rice malt. Remember there is just one, and if you can’t do just one you could consider excluding it all together for the full 6 weeks.

• No Alcohol can have health benefits for some people.

Okay, so Now I Know What I Can’t Eat, so What Can I Eat !?!

Okay, so if we cut out the grains, almost all processed foods, and dairy, you’re left with only things that occur naturally:

• Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.

• Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.

• Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish

• Eggs – Free Range!!!

• Vegetables – As long as they’re not deep-fried, eat as many as you want.

• Oils – Olive oil, coconut oil, avocado oil, butter– think natural.

• Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.

• Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.

• Tubers – Sweet potatoes and yams. Higher in calories and carb’s, so these are good for right after a workout to replenish your glycogen levels

 

We have created a neat Journal to help you keep track of the Project as you Journey through it.
It has all of the Project instructions, weekly challenges, weekly meal planner and shopping lists to help you keep organised.

There is also a daily quote to help inspire you, a friendly owl clock to help you keep track of your sleep, and a few tick boxes to achieve daily (no points, just for fun) and a place for some weekly reflection so that you can monitor your progress towards your targets or make adjustments if things aren’t going to plan.

These will be available for pre order and are highly recommended (they are 70 pages and printed into an A5 booklet – see the booklet HERE).

 

Each day 3 points are available they are available in blocks through the day.

“Breakfast” – 12am – 10am – 1 point

“Lunch” – 10am – 4pm – 1 point

“Tea/Dinner” – 4pm – 12am – 1 point

While a paleo breakfast will give you an AM point. If you throw in a date scone before lunch you lose that opportunity.

Additionally weekly challenges are available that provide you with 5 extra points.

To gather your points you  must perform the challenge and take and post a photo of proof with the #cfwspostivityproject to your Facebook or Instagram page.

Each week photos will be judged and the best photo of the week will score an extra 3 points!

So every week there is a potential for a total of 29 points.

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