Any good challenge will have a scoring system to monitor progress and set benchmarks. This challenge is no different. Here they are, pick which one resonates with you:
100% = The Schools Star Pupil
90-100% = A* Star Student
80-90% = A’s and B’s mostly
70-80% = Average
60-70% = Stay behind after school
<60% = You’re being held back a year
The percentage represents success rate. This differs from person to person. E.g one person may measure compliant breakfast whilst another may measure no alcohol daily.
The Nutritional Challenge i.e. Diet
If you’ve read the Coffee Shop and Bus Stop Nutrition article you’ll understand that diets fall into the Bus Stop category i.e. we use them for a limited time when we expect a specific result. If you haven’t already, go back and read that article, by clicking here.
We call diets ‘Challenges’, as diets are generally quite challenging. By calling it a challenge you add an element of competition with yourself and your coach, me.
This article will help you decide which diet/challenge is right for you and how long you’d like the challenge to last.
It’s easy to become bogged down on calorie counting, fad diets, detox’s, knowledge surfing (reading to many articles) and jumping from diet to diet. Knowing where to start or where to go next can be tricky.
The Pillars of Fat Loss represent the key habits and practices that will help the vast majority of people drop weight and shed body fat.
The Pillars are:
It’s very simple to begin. Read through the list and highlight your ‘Bright Spots’. These are habits and practices you’re currently performing and feel confident with. For a quick win you could look to improve these current habits by 5-10%.
For example, you currently take a fish oil supplement daily. Perhaps examine the quality and upgrade, or check the quantity is correct. Don’t worry if that sounds confusing we’ll talk it through during our calls.
A Coffee Shop is a great place to relax, chill and spend large quantities of time enjoying your own and others company. There’s generally no deadlines or expectations.
The Bus Stop is visited when you’re aiming to get somewhere specific. You expect the bus to depart and arrive at a set time and location. Therefore you plan accordingly. We aim to spend the minimal amount of time at Bus Stops, they’re simply the means to an end.
We use this concept to explain nutrition strategies and training challenges.
Coffee Shop Nutrition
Habit based, sustainable, long term nutrition strategies should be the aim for 9-12 months of the year. These might include 5 portions of fruit & veg per day, 2 liters of fluid, consume sugar and alcohol in moderation, eating vegetables only for 2 meals per week.
Coffee Shop Nutrition is built over long periods of time, through trial and error, without deadlines or high expectations, though most will achieve their goals simply with this approach. This is the approach which most should begin with.