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Dan
Dan Sullivan holds a BA in Communications, Psychology, and Business Economics as well as a Masters Degree in Exercise Physiology. He is a certified Crossfit instructor in addition to being a Certified Personal Trainer by the National Academy of Sports Medicine, and has worked in the fitness industry since 1998.
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Challenge Yourself for Autumn

by: Dan Sullivan

Now that Autumn has begun to settle in, it is time to get refocused and back on schedule – especially with your health. The last three months have been spent enjoying the nice weather, vacationing and indulging in lots of food and drink. This transition can be tough for some people when it comes to getting back into the gym and re-establishing their diet. Kids have homework and sports, friends still want to BBQ and drink beer while watching football, and the daylight is rapidly diminishing which tends to be depressing and can lead to indulgence in comfort foods.

So here is a plan for at least the next eight weeks that will set you on a path to change your lifestyle for the better. Even if your lifestyle is already pretty good we can all stand to improve. Let us start with nutrition. To accept this challenge, from this point on you will not eat any:

Grains or starches
EXCEPTION – Legumes and sweet potatoes/yam
EXCEPTION – Vegetarians may consume quinoa, wild rice, amaranth, and buckwheat

Corn or Soy
EXCEPTION - Vegetarians may consume tempeh, miso, natto

Sugar or Sweetener of any kind
EXCEPTION – Stevia

Dairy including: milk, cheese, buttermilk, yogurt, kefir, sour cream
EXCEPTION - Butter

Alcohol, Soda, or Juice
EXCEPTION – Lemon and lime juice

No Artificial or Processed ingredients or foods. Any non-traditional food chemical is not permitted including guar gum and agar.

Next you must commit to working out every day. Any kind of workout counts, but the minimum workout must last at least 10 minutes. Active recovery shall be defined as intentionally engaging in some form of movement with the purpose of improving your fitness. The final determination is yours but, remember if you cheat you will only be hurting yourself.

Third, you must commit to stretching for at least ten minutes daily. Any kind of mobilization will count – soft tissue work with a foam roller or lacrosse ball, static stretching, yoga etc.

Finally, you must be certain to take your supplements. Start with fish oil. There is no minimum dose requirement, but the recommended dosage is 4000mg combined of EPA & DHA. Other supplements to be included are creatine (at least 5g per day), branched chain amino acids and glutamine.

This will be tracked based upon a point system. Each day you will have the chance to score 6 points – 3 points for nutrition and 1 point each for workout, mobility and supplements. Any time you deviate from the diet or forget to complete something you will lose points. Your overall “score” will be based upon total points at the end as well as overall improvement. Score over 300 points and I can assure you that you'll be a new person.

You may determine the metrics for improvement but circumference measurements and workout results are recommended. Remember this is your challenge and more importantly your health, it is not going to be easy but it will be worth the effort. Feel free to continue this challenge beyond the eight weeks.





CATEGORY: Training