Reign Summer 2020
On this page you will find all the information you'll need to take this challenge head on!
We've taken time to break things down, make them digestible for individuals starting at all different fit levels, and included the protocols that we've found over time to work the best.
However, the goal is to find what strategies work for YOU the best.
If you're using this challenge to kick things off towards weight loss or even just resetting... Paleo and eliminating a lot of the extra calories in our systems is the place to start. If you already have a protocol that you are following like tracking macros or nutrition coaching then make sure you stick to that.
Please take the time to thoroughly review this page and be sure to reference back to it as needed throughout the 30 Days.
Every day counts.
Commit for the full challenge and work your butt off.
You'll thank yourself in 30 days!
THE REIGN FITNESS HEALTHY PRESCRIPTION
"MOVE MORE. RECOVER BETTER. EAT REAL FOOD BUT NOT TOO MUCH AND MOSTLY PLANTS."
For the next 30 days, you will be turning up the intensity and putting your health & fitness first.
This will require hard work, preparation each week, and committing for 30 days but don't worry it doesn't have to be complicated. We will follow the simple Reign Fitness Healthy Prescription: Move More. Recover Better. Eat Real Food but Not Too Much and Mostly Plants.
These 3 points will provide the outline for the next 30 Days and help guide you in this journey.
Good things come to those who move more. More calories burned, more muscles worked, and more results.
Recovery is simply the process of recharging our bodies daily efforts and in this case we can break it into foam rolling/mobility, sleep, and active recovery.
As your training volume increases, your time spent foam rolling/mobility should equally increase.
Sleep is more important than working out. No amount of working out can undo the negative effects of sleep deprivation. (anything less than 7 hours) You want to train more, perform better in workouts, recover faster, and see results? Start with improving sleep.
Eat Real Food
Real food was once alive and doesn't come from a container or box. If it has a long shelf life then it was a man made food like substance - not real food.
Not Too Much
This means 3-4 meals a day, no seconds, and no snacking. We will rely on the Reign Nutrition Basics Guide for creating our meals and portions to measure food. As you get better at creating well balanced meals, you'll be able to eliminate mindless snacking and additional calories.
It is what it sounds like. Every meal needs to consist mostly vegetables. You are allowed unlimited vegetables with each meal. Think of starting with your vegetables and then adding starch and protein to it.
Below, you'll see us take you on a journey into more detail about how this challenge works but these main points are it. We know that if you move more, recover better, sleep, and eat right - you're going to be crushing it.
Now the rest comes down to strategies, skills, and accountability to help you accomplish these things.
EAT REAL FOOD. NOT TOO MUCH. AND MOSTLY PLANTS
If you're currently in Reign Nutrition Coaching or following a different protocol (Paleo/Vegan/Macro Nutrient Counting) keep doing it throughout this challenge.
Otherwise in this challenge we are asking all of you to follow Paleo throughout this challenge.
Because of the fact that it does promote eating real nutrient dense foods and has big emphasis on eliminating the crap (processed foods) that your body may have a negative response to.
Things like sugar, processed foods, certain grains, and dairy.
REAL FOOD = Short Shelf Life. Was Once Alive. Can't Survive In The Pantry For Very Long.
The 2 main factors why we like the eliminating aspect in the Paleo Protocol…
Removing things like sugar and processed foods in your diet can quickly help eliminate a lot of excess calories. Getting rid of unnecessary calories in your diet can help you lose weight quickly and get back on track with paying attention to what goes in your body.
Removing certain types of foods like grains and dairy can be a little controversial as they should not be perceived as “bad food” however, many of us (myself included) can have a negative response to these types of food such as inflammation, bloating, and digestive issues. By eliminating them for a set period of time, it can help bring these negative responses to light and can also help reset your body.
Remember, choosing to do Paleo will help with figuring out what foods to eat. You will still follow meal frequency and portions based on the recommendations above.
*Other Resources will be posted in Facebook Group.
SIMPLE PALEO BREAKDOWN
Protein: The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are the best.
Examples: Fish, Meat, Eggs
Carbs: Goal is to have nutrient dense carbs. Fruit and these starchy carbs will do it for us.
Examples: Sweet Potato, Squash, Fruit
Vegetables: Yes and yes. To keep it simple if it's a vegetable eat it and most of your meal should be vegetables. Diversify what you eat from meal to meal if possible and you'll be set.
(check out the superfood list for more ideas)
Fat: Yes, but conservatively because it's the most calorically dense macronutrient. Serving size per meal is your thumb and healthy fats include things like avocados, olive and avocado oil, nuts and seeds, coconut oil, fish oil.
Avoid processed foods, dairy, sugars, and things that don't spoil.
"HOW MANY MEALS A DAY SHOULD I EAT?"
A common question we get asked is...
"How many meals a day should I eat?" and to keep it really simple, we've found that this quick t-shirt size guide has been extremely effective in determining quantity of meals.
Find your t shirt size and the corresponding number of meals below.
Note: If you're extremely active, you will be eating 5 meals as a Male and 4 Meals as a Female.
Male # of Meals
Small: 3 meals
Medium: 4 meals
Large: 5 Meals
X-Large/Extremely Active: 5 meals
Female # of Meals
Medium: 3 Meals
Large: 4 Meals
XL/Extremely Active: 4 meals
Yes, there are a ton of different factors that come into play when it comes to quantity of meals, which can complicate things and that's exactly what we're trying to avoid.
Keep it simple so that you learn the skills of eating meals, creating meals, and making sure these habits stick long term.
"That's a lot or not enough meals... "
Remember, we're not asking you to be perfect. We want you to try your best because this entire process will take time. Things that last require hard work, consistency, and most importantly time.
Time to practice, refine, and personalize.
"Learning how to design meals is an important skill to learn and it's often over complicated."
Throughout this challenge we will be using your body type and your hand, yes your hand, as a measuring tool to quantify your food intake.
Why the hand?
Not only is it individualized and unique to "YOU" but it's also with you all the time and an easy tool to help you with portion control. Keep in mind that this is a general prescription, a starting point if you will, for you to build the skills and develop a strong foundation with your nutrition.
Take a look below at the charts and find your body type.
Once you find your chart, take a look at the portions it has broken down for you and the meals that you should be creating. (Note the different quantity recommendations based on gender noted under the hands.)
Please review the information below on Body Types along with the Body Type Charts to help you select one.
Please remember that this process is in no way meant to discourage you but rather help you find a more specific plan that is individualized and not a “cookie cutter” program.
“Too often, we see generalized (One size fits all) diets, programs, and meal plans that just don’t make any sense. Diets need to be catered for the individual. Just take a look around the gym the next time you’re in class and you’ll see a ton of different body types.”
Although some elimination diet programs can be effective in reducing excess calories, what they fail to do is coach you on how to eat for “YOU” and everything that’s individualized including your body type, level of activity, and experience.
Ectomorph (I type)
Generally leaner, with a smaller frame and limbs. Fast metabolism and tolerate carbs well. “I’m usually trying gain muscle (healthy weight) or support my endurance exercise.”
Mesomorph (V type)
I’m generally athletic looking with a medium sized frame. I seem to gain muscle and stay lean fairly easily. “I’m usually trying to optimize my physique or boost my sports performance.”
Endomorph (O type)
Usually have a larger frame and heavier than most. Slower metabolism and don’t tolerate carbs very well. “I’m usually trying lose fat or support my strength.”
Palm Sized Protein
2 Palm Sized Protein Serving Displayed.
Breakdown & Application
Intermittent fasting (IF) is a protocol for an eating pattern that cycles between periods of fasting and eating. It does not touch base on which foods you should eat (we take care of that with our paleo food protocol) but rather when you should eat.
IF's main goal is calorie control and you should be utilizing this strategy if you are looking to lose weight, get leaner, or if the lifestyle benefits apply to you.
Remember Eating real food, exercising, and lifestyle balance will still be the most important factors to focus on.
In this challenge we will be utilizing and applying the 16/8 Method.
This protocol creates a fasting period of 16 hours followed by a feeding window of 8 hours. The feeding window gives you enough time to fit in all your compliant meals and the 16 hour fasting period does a great job to restrict unnecessary snacking and calories especially late at night.
Picking your 8 hour feeding window: The 16/8 Method is one of the most popular IF protocols because of it's ability to quickly be implemented into a wide variety of lifestyles. The goal is to find an 8 hour feeding window that works specifically for you to fit in all your meals for the day. When it comes to selecting your 8 hour window, I think it's important to consider two main factors… Lifestyle and Training.
Lifestyle: When it comes to lifestyle factors, the first thing you will want to consider is the time you sleep. You will want to strategize most of your fast during the time you sleep. You don't eat while you sleep so it will be beneficial to take advantage of this.
Next, consider if you eat meals with friends and/or family.
If you eat dinner with family, then you will want to make sure dinner time falls within your feeding window. The same applies for lunch. It's small things like being mindful of these family times or lifestyle factors that can really make a big difference in the success of an IF protocol. Take time to think of all the important things you'll need to consider before selecting your feeding window.
Training: The first question to ask yourself is… "Do I need food to train or can I train on an empty stomach?"
If you do need pre-workout fuel, you'll want to make sure that either your training falls within your feeding window or you move your feeding window so that you can incorporate pre workout meals/fuel.
My recommendation is to make sure that your feeding window will include at least a post workout meal because of it's impact on recovery. When it comes to pre-workout fuel, I do think it's an individual preference so something you will have to decide on your own.
It doesn't matter when you start your feeding window…
As long as it works for your lifestyle and training/fitness goals. You can literally choose any 8 hour window after considering lifestyle and training factors.
Sample Feeding Window times:
Start 8am and stop at 4pm
Start 1pm and stop at 9pm
Start 12pm and stop at 8pm (shown in the picture below)
Once You select Your Feeding Window…
The rest of the planning comes down to fitting in all your compliant meals and day around that time.
In the above example, the feeding window is set for 12pm and 8pm so all of the individuals meals will fall between those times.
The individual would wake up at 8am to start their day.
Maybe have a coffee (any zero calorie beverages/supplements are allowed)
Have their first meal (lunch/brunch) at noon
Maybe have a mid-afternoon (pre-workout meal around 3pm.
Workout at 5pm.
Consume a Post-workout shake at 6:30pm
Have Dinner at 7:00pm
Be done eating before 8pm and start fasting until 12pm lunch the next day.
Consider they will go to sleep around midnight.
Finding the feeding window that fits perfectly into your lifestyle can take some trial and error so don't be afraid to experiment. However, once you decide on the 16/8 schedule that works best for you… Work hard to be consistent.
For even more results work hard to be consistent following your Paleo Food Protocol and eating real food.
Intermittent Fasting Q & A
What are side effects of IF?
The main side effect of IF is hunger.
If you've never fasted before or will be adopting a schedule that requires you to fast during a time you would normally be eating, there may be some temporary hunger effects.
Give your body time to adapt to the new schedule and reduction of calories. Especially if you were a snacker.
Also, you should consult a doctor if you have ever had issues with an eating disorder, are currently underweight, have diabetes, trouble regulating your blood sugar, are a woman trying to conceive, your pregnant or breastfeeding.
Can I drink liquids during the fast?
Yes, all non-caloric beverages are completely fine to consume during your fast including water, coffee, tea.
Coffee can even serve as an appetite suppressant.
MOVE MORE. RECOVER BETTER.
The training protocol for this challenge is pretty simple and really breaks down into these 3 steps.
✅ Step 1| Train 2-5 times a week (Reign Fitness)
✅ Step 2 | Incorporate 1 active recovery day
✅ Step 3 | Complete your physical challenges each week.
✅ Step 4 | Equally increase recovery and mobility with physical activity.
THE PHYSICAL CHALLENGES
For this Challenge, we will have 2 Fitness levels for each challenge and it will be up to you to decide which one is right for you.
✅ Level 1 will be designed for general fitness goals
✅ Level 2 will be designed for individuals who are seeking to increase performance and already have a consistent training foundation.
*There may even be a Level 3 for certain weeks.
Note: Both will be challenging and if you have any questions once the challenges are released, please talk with a Reign Coach as we are all here to help you.
Physical Challenges will post Monday morning and you'll have until the end of the week (deadline will be specified in the Challenge post) to submit your proof of completion. You will find all directions for the physical challenges including proof needed, in the challenge posts. You will submit your scores in SugarWOD.
What is Active
THIS IS A GREAT PLACE FOR YOUR TAGLINE.
An active recovery day is a low intensity physically active day that doesn’t have the intention of burning calories or working out.
Remember that active recovery days are going to be different for every individual so please use your best judgement as to what doing “Too Much” is for you. (A 10 mile hike for me is not an active recovery day, that is what I would call a really tough “never ending” workout”)
Active Recovery Ideas:
Pilates (if you’ve done it before, if not – it can be a pretty intense workout)
An Important Note:
If you're increasing your level of activity with this challenge, you need to be equally increasing your attention to mobility and recovery.
The Challenge Works
Step 1: Get all the Pre-Challenge items done.
Collect Challenge starting data (bodyweight, measurements, and before pictures. Then email them in.
Join The Reign Challenge Facebook Page. (You should be added automatically if you’ve completed registration once we select teams.)
Read through and review all the Challenge information on this Launch Page.
Invest time to making a game plan for the Nutrition and Training Protocols for yourself in this challenge.
Step 2: Get Ready
This is not required but Challengers like to make sure that they’re ready by Day 1 meaning they’ve…
Gone grocery shopping
Removed non-compliant trigger/temptation foods from the house
Have let people in their lives (co-workers, friends, family) know that they’re starting a challenge and that they need encouragement and support.
Step 3: Mondays Are For The Challengers
Check the Private Facebook Group Page For the Challenge on Mondays starting May 4th, 2020.
All Challenges (Physical & Nutrition) will be posted there, Monday Mornings, with directions.
Continue to check back on the Private Main Challenge Facebook Page and on your Team's Page, as there will be posts that motivate, challenge, and provide helpful tips/insight into your fitness challenge journey.
Step 4: Work hard, Have Fun, Commit For The Full 30 Days
Do your best to eat compliant and by the nutritional guidelines that we’ve given you.
Be committed to your training and try your best to get to the gym at least 2-5 times a week.
Work hard to finish all your challenges and submit proofs by deadlines.
Be involved in both the Online & Gym Reign Communities.
Know what’s motivating, inspiring, and driving you!
Be coachable and open minded.
Work hard individually and for your team.
“The rest of the 30 days is a combination of going to classes, sweating, working hard, meal prepping, grocery shopping, pushing outside your comfort zone, and having fun!”
Q & A
What about Snacks?
One of the goals for this challenge is to be really attentive to the skill of creating meals which is why we don’t want you to snack. Snacking often times is a result of poorly designed meals and can lead to excess calories, mindless eating (boredom), and be triggers for binge eating.
I know this is going to be challenging for a lot of you but remember…
This is a challenge and we want to push you outside of your comfort zone.
More high quality foods and well thought out meals.
I’m eating the recommended amount of meals but I’m still hungry?
Take a closer look at how you’re creating your meals.
Are you eating foods that help you feel full?
Are you incorporating all the different types of foods into your meal?
What about eating out?
We understand that this situation can come up. For 28 days, we are asking you to prepare to the best of your ability, all your meals at home. If you eat out, do your best to portion the meal and within our challenge nutrition guidelines.
It’s not short term rules we are trying to force you to abide by, it’s long term skills that we want to share with you.
(My suggestion: Do your best not to eat out)
Do Physical Challenges count as Training Days?
The simple answer is No.
The physical challenges are designed to be additional work to your training days so that you get 1 additional day of activity but again…
It will depend on the individual.
How will the winners be judged?
Winners will be judged on challenge/community involvement, challenge completions, attitude, and transformation.
Can I drink Alcohol?
Post workout (within 45 min)
What about Fitaid?
Post workout only
These are okay, but no artificial sweeteners or dairy.