The UnFuck My Life Challenge (UFML)

The goal is to become more aware and more confident about what you are putting into your body and to be able to effectively control your own results through proper nutrition, exercise, and lifestyle choices.

It’s not just nutrition and exercise that contributes to your health and wellness. This challenge is about being mindful about several different aspects of your life that contribute to your overall health: nutrition, hydration, exercise, mobility work, sleep, and stress management.

In short, to be mindful of your choices and try to not fuck up so much!

$20 Buy-In
September 6^th– October ^14th

—–>>Let’s do this!!! Log In and Sign Up here. <<—– (See Instructions below – this CANNOT be done from the ZP app!)

Click the link above and log in with your ZP information.
Once you are logged in, click the Sign up option (From your phone, you may have to scroll down to see this option. From your PC, it should be on the left menu bar.)
Scroll down to the Events category and select UFML Challenge.

What do you get as part of this?

A no-bullshit structure in which to help clean up your life – you will feel and see the results
Accountability with your participation – not putting in your scores for the day for a few days in a row? Expect to be pestered and outed by us and by our FB group of UFML Challengers
Access to the private UFML Challenge Facebook Group where we will be sharing resources and commiserating with our fellow challenge members. Trash talk is a REQUIREMENT!!
A chance to win the random prizes from our CFJC and our sponsors each week
A chance to win the UFML Challenge overall winner T-shirt and bragging rights

The Details…

Initial Benchmarks

Whatever you use here, you will have to do at the end to get your final results. Choose responsibly!!!

Body Fat Truck (optional) – sign up sheet is here: http://www.signupgenius.com/go/10c0a4daaae2da1f58-whole
- September 6^th, 6:30-8:30 am
- Cash or Check only- $25
Body measurements:
- Neck, Waist, hips, thigh, bicep (mandatory, a coach can help measure you if needed on 6th or 7th)
  - Measure the thickest part of your neck, the smallest area around you just above the hips, the thickest part of your unflexed right thigh, the thickest part of your right bicep in an extended position)
- Front and side “Before” pics (not mandatory but pretty cool to see the results)
- Weight on the scale (mandatory, we will have a very accurate one in the Powerlifting room at CFJC on Sept 6 & 7)
Benchmark WOD (optional)
- Sept 5^th or within 3 days of beginning challenge
Choose a dietary lifestyle and stick to it with proper portion sizes (see below)! Get as whole food as possible with no processed products, plan your day appropriately, and get ready to get control back from your life! Be Whole 30, Vegan, Paleo, etc. You get to pick the plan, but you have to declare it beforehand.
We recommend a diet low in processed foods, no sugar, no sweets, and no alcohol. Not sure how to clean it up and choose a dietary lifestyle? Go Paleo: https://crossfit-johnscreek.com/nutrition/

How to Start, Keep Track Daily, and End This Challenge

This part is on you: you need to reflect at the end of the day and put in your scores. You will be able to do this from your smartphone on the ZenPlanner app or use your PC. (Yes, these are called workouts in ZP, they aren’t technically workouts but ZP can’t call them something else.)

There will be a “Before UFML Challenge” WOD in ZenPlanner on the 6^th to put in your starting measurements, weight, dietary lifestyle choice, and time (with scales) for your Benchmark workout.

Each day, there will be a UFML Challenge WOD posted in ZenPlanner. Log in and enter your points total for the day. 10 points is the maximum per day.

At the end of the challenge, the “After UFML Challenge” WOD will be in ZP for you to enter your measurements, weight, comments in general, and your benchmark time. We will be able to track your points total so logging them is key!! You will get an extra point for following through on this!

These WODs will be assigned only to those athletes that are participating in the UFML Challenge. Not all CFJC athletes will have access to these.

What do you win??

Overall points winner will get a custom made Nutrition challenge T-shirt for being the most awesome, most strict, most boring person on the planet AND free entry into the next nutritional challenge TBD after the holidays (not to mention bragging rights!)
There will be random drawings throughout the challenge based on participation for awesome stuff TBD. Participation includes:
- logging results daily/weekly
- #tagging/social media posts/ trash talk that makes everyone LOL…
- photos of you or you making better food choices
- Sharing recipes, best practices, pitfalls etc. to the private FB group for the challenge
Whatever you do, if you follow the rules, you will feel and see results! You win!

The Nitty-Gritty Details…

Daily Reflection and How to Score Yourself

Be an adult and don’t cheat or embellish! It’s only for a T-shirt; if you score a perfect 10 daily and at the end of the Challenge look and perform the same, we will all know you were not honest!! BE HONEST with yourself! As Harley Quinn said recently in Suicide Squad: OWN THAT SHIT!!!

You will score yourself in the following areas.

Nutrition – did you stick to the plan and use proper portion sizes? We recommend the following portion sizes.
- Proper portion size
  - Your palm determines your protein
  - Your fist determines your minimum veggie If you want to have extra here go ahead although take note, it can have intestinal overload if you get my drift.
  - Your cupped hand determines your carb
  - Your thumb determines your fat
Hydration – being hydrated is key to your energy levels, how you feel throughout the day and your performance. We recommend a minimum of 8 glasses of water a day, athletes and those in the southern climate need close to a gallon a day.
Exercise – plan your training days and then give 100% effort when you are in. Don’t underestimate the importance of rest days but they should be planned!
Mobility Work – It’s that gift that keeps on giving. Work it daily for at least 10 minutes
Sleep – If you don’t sleep at least 7 hours you will likely perform and feel like poo. Proper sleep is key to recovery and stress management
Stress Management – It’s the ring that rules all – stress reactions can produce hormones that undermine weight loss, muscle recovery, and ruin your sleep

The Daily UFML Challenge Points System

Exercise = 1 point or 0 points
- 1 point
  - No matter how many times you work out in a day, you only get one point! The final results are ultimately what matters. Did you come in to CFJC to work out or at least get 10 minutes of high-intensity work in?
  - Is this a pre-planned rest day??? If so, give yourself one point too. Don’t lie.
- 0 points
  - You did not train today even though it was not a planned rest day. You fucked off when you should have been getting after it. Your life trampled your plans to workout. You may have lots of excuses – examine them and determine how to overcome them tomorrow.
Nutrition: Scoring for the food portion of the challenge will be based on the below gradients of points for each day:
- 3 Points
  - Perfect day of eating. No cheats and portion sizes met. Your timing of your meals was on fleek: protein within 30 minutes after finishing training. You kicked butt and took names on the nutrition end of this challenge like a boss today!
- 2 Points
  - Significant slip, but not an entire meal: Examples: One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner or portion sizes off for a single meal
- 1 Point
  - Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream or portion sizes off for two meals
- 0 Points
  - You fucked up for more than one meal and had more than one solid cheat throughout the day. 2+ meals lost or portion sizes off for every meal. Don’t flog yourself with guilt; forgive yourself, move on, and get back on it tomorrow.
Hydration: = 1 point or 0 points
- 1 Point
  - You never got thirsty – you peed clear and often all day long and got in at least 8 glasses of water (or more based on what you were doing and the southern climate). Hydration level = Chuck Norris
- 0 points
  - You let your hydration spin out of control and looking back on the day you don’t even know how much hydration you took in. You were thirsty and tired for at least part of the day.
Mobility Work = 1 point or 0 points
- 1 point
  - If you stretch or mobilize for at least 10 minutes (outside the regular WODs), you get a point! ROMWOD is a great tool here!
- 0 points
  - No mobilizing, no ROMWOD. Just didn’t make it happen…

Sleep = up to 2 points
- 2 points
  - Amazing night’s sleep, great quality and at least 7+ hours, sleeping like a boss, waking up refreshed and ready to rock!
- 1 point
  - A good night’s sleep, quality sleep for 6+ hours
- 0 points
  - You felt like you got hit by a bus when you got up. Your quality of sleep was horrible or you slept less than 6 hours

Stress Management
- 2 points
  - At least 5 minutes of quiet time reflecting or use stress management techniques. Deep breathing, quiet meditation, journaling, talking to a professional or going to a 12-step meeting if appropriate are great tools to employ here.
- 1 point
  - Less than 5 minutes of reflection / mediation but felt little stress during the day. Examples: Kids were being crazy but you dealt with that shit like an adult should and let it roll off you like water off a duck’s back.
- 0 points
  - Stressed the fuck out, pictured throat punching people at various times during the day. Tomorrow is Another Day, Rhett! Refer to the list above and use a stress management technique!

Questions or issues during the challenge? Direct them to Lauren (lcortjens@gmail.com) or Lara (lara@crossfit-johnscreek.com) via email. For technical issues email Lara.