Spring Leaning!  It's time for another 100 day challenge.  This time it's 10 days at a time...the primary goal is to be leaner at the end of the 100 days by taking it a 10-day step at a time.  Additionally, being stronger with better mobility, stamina, and coordination will certainly be beneficial to your health.  Oh, and to look good nekkid (or near nekkid) for summer...that's a goal too!

One thing to think about:  your attitude has to be good from the outset.  I assure you it will improve if it's not so good right now...but everything has to happen in the mind before it can happen in reality.  Get your head on straight before committing or else it's not really a commitment.  The reason that "mindset" is listed prominently with the other aspects of our training in the header at the top of this blog is because you have to be set in your mind before undertaking this type of training.  I offer no reservations about the difficulties encountered in our program.  The workouts are hard, for sure.  But getting a handle on proper fueling for your body is the hardest part, and the most essential.  Sufferance...it makes you a better person.

The beginning:

1. Look somebody in the eye and tell them you are committing to the ONDEG 100 day challenge.  Ask them to hold you accountable.
2. Take "before" pictures.  When you complete the challenge, you'll be glad you did.
3. Measure your body fat.  Record it.
4. Decide and write down your goals in these areas:
   • How do you want to look?
   • How do you want to feel?
   • How do you want to perform?
5. Write down your thoughts on these topics:
   1. Fueling
   2. Mobility
   3. Strength
   4. Stamina
   5. Coordination
   6. Recovery
   7. Mindset
   8. Sufferance

Weekly assignment:

1. Buy The Paleo Solution by Robb Wolf and read it.
2. Eliminate sugar.
3. Buy The Paleo Diet Cookbook and read it.
4. Eliminate gluten.
5. Clean out your cupboards.  Take crappy food products to gym for delivery to food bank.  Shop differently, cook differently, rely on your new cookbook.
6. Eliminate legumes.
7. Buy The Zone by Dr. Barry Sears and read it.
8. Eliminate grains.
9. Recruit someone to join you in changing your fueling habits or join forces with someone who is doing the same.
10. Eliminate dairy.

Every day for the next 100 days:

1. Get plenty of rest and minimize stress.
   
2. Drink plenty of water.
3. Watch Kelly Starrett's Mobility WOD.  Do what he recommends according to your ability.
   
4. Think positive and associate with positive people.
   

Once per week for the next 100 days:

1. Measure your body fat.  Record it.
2. Re-evaluate your goals.

The end:

1. Ask yourself if you have integrity.  Can you look the same person in the eye and tell them you completed the ONDEG 100 day challenge?
2. Take "after" pictures.
3. Measure your body fat.  Record it.
4. Write an essay of what the last 100 days has done for you.
5. Buy a new swimsuit, go out to the lake and show off your results!
6. Don't stop...can you make the last 100 days continue for the rest of your life?
   

A final note:  Cheat days!  You'll be cutting a lot of "comfort food" from your normal routine.  Schedule a few cheat days so you have something to look forward to.  A cheat day might be the occasional day you eat a candy bar or simply go berserk and eat anything you want.  I recommend a single candy bar, not an entire box.  Be smart.

Put your name on the board if you are taking the challenge.  Brag about your accomplishments, regardless of their magnitude.  Confess your failures if you "fall off the wagon".  Have fun with the challenge and share your stories.  Good luck! 

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News, Announcements, and Special Events:

• It's that time of year again!  SPRING LEANING STARTS TODAY.
• Congratulations to our new members who have just completed the On Ramp program!  Becky, Cori, Paula, Mike, Jenny, Marcia, Troy and Nicole.  What a great group to work with...looking forward to having you at the regular group sessions!
• Book Club / Movie Night:  At 6pm this Thursday, April 7th, we will discuss Super Size Me and Fat Head, so be sure to get online and watch them both.  This is a pot-luck meeting, so please plan on eating your dinner here at the gym and bring a paleo-style dish to share.  Get online with Hulu and watch the movies Super Size Me and Fat Head.
• Trainers' meeting:  Saturday at 7:30am.

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Times:

• 6am
• 9am
• 6pm
• 7pm

Today's focus:

• Bodyweight / gymnastics
• Odd objects / weightlifting
• Monostructural

Warm-up:
Med ball toss

• 10x30s/10s
• As many tosses as possible per round...different toss every round.

Stamina:
Partners.  One station every 20 seconds.  Five rounds, alternating heats.

• JPU
• Burpee
• KTE
• Tire flip
• MB clean
• Heavy bag to shoulder
• Run
• DU
• Bike