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Blog QCKB January Whole30 Details



QCKB January Whole30 Details

  • by Queen City Kettlebell
  • December 13, 2017

If you’ve been around for some time, then you know that every January we come together as a community and do a Whole30. The support of the group adds accountability, as well as the opportunity to ask questions and share meal ideas, making what can seem like a daunting food overall seem that much more manageable. You can read more about some of the benefits people experienced during last year’s Whole30 HERE.

Want in? The rules for how to participate with us as a group will be outlined below. Please note that even if you’ve done the program with us previously, we are upping the ante this year by implementing a few new rules, which we think are going to make an even bigger difference in the results that we see and feel.

Here is the usual list of our rules for participating:

  • Each day during the Whole30, food logs will be submitted via our private Facebook community. You must post all meals/snacks every day – no exceptions.
  • No stepping on the scale during the 30-day program! We encourage you to weigh yourself and/or take measurements or photos on Day 1, and then put the scale/measuring tape away for 30 days. A huge part of the program is noticing the difference in the way you feel, as well as noting other non-scale victories. The numbers won’t seem so important when you see the changes in your body and mind, we promise.
  • Coaches will provide a day-by-day breakdown of what to expect at every stage of the Whole30; we encourage you to post changes you are noticing throughout, as well as ask questions and share meal ideas.
  • The program starts on Monday, January 1st, and concludes on Tuesday, January 30th. Yes, we know that’s New Year’s Day, which means you can’t nurse your hangover with greasy food, so have a game plan ahead of time to avoid it. If your resolution is to achieve better health, then what better day to start?

NEW rules for 2018:

  • Record and share the number of steps you’ve taken each day when you submit your food logs in the group. 10,000 steps a day minimum is encouraged for general health; if fat loss is a goal, then 15,000-20,000 steps per day is recommended.  Moving more in the hours/days OUTSIDE of your weekly training sessions is a key component in looking and feeling better (a few benefits of walking include lowering cortisol and boosting metabolism), and it’s one that gets overlooked especially during the cold winter months. If you don’t have an activity tracker, your iPhone or Android both have health tracking capabilities; simply put your phone in your pocket and allow it to automatically log your steps.
  • Record and share the hours of sleep you’ve gotten each night when you submit your food logs in the group. We all know that sleep is a vital component to improved health, muscle gain and fat loss, yet it is still so commonly dismissed. Why make all of these other changes to your food and lifestyle while skipping out such a key piece? 7-8 hours is optimal for most people; this amount can create a better hormonal response for your training, and can help to curb sugar cravings, just to name a few of the countless benefits of more sleep! Again, most activity trackers are already equipped with a feature to tell you how many hours you’ve slept; you can also record this in the same health app on your phone.

If you have any questions, please don’t hesitate to ask. Next week we will be sharing how to prepare for your Whole30 experience. Whether you’re a first-timer or a veteran participant, this upcoming post will contain all of our best tips, along with with some helpful links for where to find recipes, shopping lists and more, in order to set yourself up for a successful Whole30.



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