That’s a Wrap!!

Ok, so to avoid the American Idol “results right after these messages”, the winner of the 90 day challenge was Venae Jewett.  Please read on to see the program wrap up and results for the entire program.

I’ll have more on Venae specifically in the next episode, but I wanted to bring everyone up to speed on what the challenge was, and the overall results of the folks that participated.

In short summary form, this was the inaugural foray into a program where my members could work hard on changing their lives, not going on a crash diet.  The focus of this challenge was Diet, Fitness, Rest, and overall health.  Weight loss, although measured, was not really a determining factor in the selection of the winner.  This event was all about life change and the choices we make around our fitness and health.  For more on how the challenge was set up, please follow this link.

One of the changes that I was trying to effect in my folks is to not take their health for granted.  One of the ways to get points, was to get a complete blood profile done so that we can really see where we are in the medical “presence or absence of disease” front.  I’ve published my personal data if you would like to learn more.  From the folks that did make the effort to get a physical/bloodwork, we discovered some things that helped provide valuable insights.  We discovered one case of of lower than desired testosterone, we discovered some thyroid issues, and we had a scare related to breast cancer.  Although these items are not welcome news, it gives us a roadmap for appropriate interventions in these areas.  As a coach, I’m claiming a big success in driving my folks to get this done, you can’t improve what you don’t know is broken.

But how do you feel?

With the fitness area, we saw a general improvement in all of the metabolic pathways

  • Phosphagen (raw strength CF Total) – Average of a 10% improvement across the board
  • Glycolitic (burst energy to ~ 3 minutes — Fran) – Average 17% improvement across the board
  • Aerobic (longer than 3 minutes – 5K run) – Average 11% improvement across the board

With these fitness results, I’m also claiming a win as a coach (gratuitous self high five # 2)

As a coach, I struggle with the eating front because prescribing a specific diet will exceed my scope of practice, but essentially we had multiple diets that were followed.  Coach Phil did Paleo, we had some modified paleo, we had several follow the food guide pyramid, and some vegetarian diets in the mix just for good measure.  The official mantra at CFPF is to eat lean meats and fish, plenty of vegetables a little fruit, some nuts and seeds, and no sugar.  (If I were to put a label on this it would look a whole lot like the Paleo Diet as prescribed by Robb Wolf).

Although I can’t take credit for anyones diet, I can say that the desired outcome was to have everyone focus on their diet (whatever flavor it was) and be conscious of what they were eating, and how much of it.

As a result, the average person lost 12.8 pounds (about one pound per week).  This ended up being an average of 2.7% body fat lost as measured by Aaron Wedel over at Body Fat Test Austin.  Another self high five to coach Phil here, these numbers are what all the experts consider reasonable and safe weight loss numbers.  I also believe that the good habits that were formed during this process will be easily sustained for everyone involved going forward whether their goals are weight loss, performance, or health.

I can’t really speak for the sleep improvements because it’s hard to measure.  My personal thoughts are that since I was focused on it, I tended to go to bed earlier (instead of watching television, or surfing the internet).  My overall mood and productivity has been better since making these choices.  At a minimum, I think that most of the folks in the challenge found similar results related to sleep.

Please see the next installment where I talk more with Venae!

Cheers,

Coach Phil

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Update on the 2012 new years challenge

So far, all of the participants are doing a great job of focusing on their overall health and making some changes.  The points are still being tabulated, but at this very moment, Greg Jewett is the one in the lead.  I’m sure his wife isn’t that far behind him.

I’m starting to get some feedback from folks that the mere act of logging food choices is driving some behavior.  Writing down 2 scoops of ice-cream is a lot more pleasant than writing down that the two quart container is now empty.

I’m also continuing to see progress in the gym from everyone.  Despite the overt “lack of love” for burpees, everyone is showing some improvement in body-space management and getting faster at executing these little devils.