A. Every 90s for 9 minutes:
Push Press x 2
*build to heavy double
B. 5 Rounds:
30 Double Unders
NBC Survivor Guide
The No Bread Challenge starts tomorrow! Here is Ryan's Survivors Guide for the NBC '15:
The NBC is all about the five P's: Proper Planning Prevents Poor Procedure. If you can plan out your meals a week ahead, you'll survive and thrive in October.
Do the majority of your food shopping and meal prep on Sundays
You're going to need tupper-ware, and lots of it. Cook your meat, boil your sweet potatoes, grill/bake your veggies, and set aside your produce for juicing. Do all this on Sunday. Make enough food to last you through Saturday. Or, make enough food to last you through mid-week, and redo your process on Thursday.
Sunday Sample Shopping List
3lbs Grass Fed Ground Beef
2 cans of Wild Caught Tuna
4 Sweet Potatoes
2 Bags Spinach
1 Bag Kale or Arugula or Spring Mix
3 Cucumbers (juicing or cooking)
1 Bag Almonds or other Nuts
1 Bag of Broccoli or 3 large stocks
Scout out restaurants that fall under the rules of the NBC
This is your month to really dive in head first with your nutrition. It's to see how 30 days of clean, purposeful eating affects your well-being. Every single participant will have obstacles to overcome whether it's weddings, parties, travel, special occasions etc. However, if you take this challenge seriously, there is a solution for all situations. Make sure you pick restaurants that you know can make you a healthy meal. Be "that guy" who subs spinach for rice or pasta.
How to overcome travel, parties, weddings
Building off the last section, it is important to plan ahead in these situations. For parties and weddings, eat a large healthy meal before the event. Most of these situations have finger foods that are within the rules of our Challenge (vegetable platters are your best friend). I've even brought a tupper-ware to a party and secretly eaten its contents outside. For travel, pack lots of dry goods like nuts, trail mix, food bars, almond butter, fruit, and jerky. These snacks will get you over the hump of tempting airport food and keep you full during long flights.
What you need ASAP
Now is the time to figure out what you need for success during the month of October. Tupper-ware, kitchen utensils, appliances, etc. Don't use the excuse that you don't have the proper tools for the job! On a different prep note, make sure you are fully equipped with Paleo cookbooks, recipes, juicing ideas, shopping lists, etc. It may even be wise to write up a weekly plan and put it your fridge for reference. Also, print out the rules of the NBC for quick reference.
Mental Prep, Obstacles, and other Shenanigans
This challenge has really impacted some of our current members in a positive way. If you commit to it, the benefits will be worth it. Having said that, there will be obstacles that present themselves for everyone. There may be pushback from friends, co-workers, and even family. Have your 30 second "elevator talk" prepared for these situations. Explain that each year, October is your "cleansing month". You may even get them to jump on board. Every year, I get a lot of questions about specific types of foods or bars or fringe products. Use your best judgement. Remember, the goal is not to find loopholes in the challenge, but to eat as healthy as possible everyday.
Proper Planning Prevents Poor Procedure! Start your planning today; make sure there are no obstacles for you come October 1st. Get your shopping lists dialed in, scout out healthy restaurants, research paleo/healthy recipes, stock your kitchen with the right tools, and create a plan for future travel/events/parties. Good Luck!