6-Week Zone/ Paleo Challenge
Get a head start on your New Year’s Resolutions . . .
Sign up for this 6-week Paleo/ Zone Challenge and start eating healthy in 2011. In order to help everyone
stay on track with their healthy eating goals, we are going to do a 6 week Paleo/ Zone Challenge, starting
December 6th and ending January 17th, 2011. I encourage everyone to take before pictures and get their
body fat measurements recorded at the start of this challenge, but we will be measuring success over 6
weeks using a point system. There are 2 ways you can earn points for this challenge: Daily points based on
the healthy foods you are eating, and bonus points for the workouts you complete. We will also have a
tiebreaker benchmark workout that we will complete at the start and the end of the challenge.
How the points work:
Everyone will start each day with 7 points, representing 7 aspects of the Paleo diet or the Zone
fundamentals.
PALEO RULES
1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like Extra Virgin Olive Oil or coconut). Eat
foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all
because they’re fresh and natural.
2. Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal.
4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
5. Do not eat sugars of any kind, real or artificial. No maple syrup, hone, Truvia, Stevia, etc.
6. Do not eat processed foods. This includes processed bars like Balance bars, dairy-free creamers, etc.
7. Do not drink alcohol, in any form.
ZONE RULES
1. All meals and snacks must be in Zone proportions. 1 Block each of protein, carbohydrate, and fat.
2. Protein must be from the favorable column. No bacon, ribs, etc. Trim the fat off meats to save the point.
3. Carbohydrates must be from the favorable column. No breads, grains, bananas, corn, etc.
4. Fats must be from the favorable column. No animal fat, lard, butter, twinkies, etc.
5. Eat a Zone favorable meal or snack at least every 4 hours.
6. Eat within 1 hour of waking up.
7. Take at least 5mg of Fish Oil Supplement per day, even if you are already eating 2-3 servings of fish a
week.
So for example, if you are eating paleo today, follow points 1-6 throughout the day but have a beer with
dinner, you only get 6 points for the day. Subtract a point for the day if you have a cream in your coffee. You
are eating in the Zone today but have a bagel for breakfast, (one that isn’t made specially by Dr. Sears), you
lose a point. Earn a bonus point for each WOD you complete at Iron Ethos.
Points are awarded on the honor system. All challenge participants will receive a point log that must be
updated daily. Every Monday we will tally up points to get an idea of our progress.
The top two scoring participants will win a Free Month membership!