Call us: 540-493-1505
Call us: 540-493-1505

AOCF Habit-Forming Wellness Challenge 2018!

By admin 0

The New Year is only weeks away. Now is a time for enjoying family and friends; travel or hosting; and to reflect on the past year’s ups and downs as you begin to focus your attention toward 2018.

For many of us, a New Year is the perfect time to once again call our attention back to our own wellness and recommit to a healthy (or healthier) lifestyle. In many ways, it IS the perfect time to do just this! We have time off work, kids are occupied with new toys and games of their own, and in general (even if only for a day or two), life moves at a slightly slower pace from 12/26 – 1/1. It is in this window when we find ourselves making promises and resolutions:

  • I will workout 3x/week.
  • I am giving up coffee!
  • No more chocolate!
  • I am going to track my food.
  • I will lose 20 lbs!

Then, it’s January 9th….and the motivation is beginning to fade. In fact, dieting sucks. The added commute to and from the gym seems longer. And you’re just so….tired.

It happens. I understand completely. I’ve taken myself around that circle many times in years past, and I always start with great intention and enough motivation to tackle it all!…at once!…until, I just don’t.

Classic case of too much too fast and the wrong end game in mind. Enter: AOCF Habit-Forming Wellness Challenge.  

James and I have both participated and helped coach/counsel people through traditional 30/60 Day Paleo Challenges and Whole30 Challenges. Each are great in their own regard and for many work incredibly well for initial weight loss and some long term changes. However, for others (ok, lots of us) it just doesn’t resonate.

First, if you have interest in doing a Whole30, do it! Many gyms charge for such a challenge, but truth told, all the information you need to complete a Whole30 is clearly outlined on the Whole30 site for FREE. If you have any questions, let us know and we will help as we’re able!

James and I want to offer our community something with more value. We believe there are three main issues with the standard 30 day challenge approach…

  1. Cut out everything, all at once.
  2. It’s just 30 days! Hooray!
  3. They only focus on food.

According to a study involving 96 participants over 84 days, “research suggests that 21 days to form a habit is probably right, as long as all you want to do is drink a glass of water after breakfast. Anything harder is likely to take longer to become a really strong habit, and, in the case of some activities, much longer.”

In fact, the study found that food and exercising habits took significantly longer to develop…in the 40-50 day range and for one poor participant, the habit still wasn’t formed after 84!

(Article Summary can be read here)

Knowing this, it is hard for us to believe that asking individuals to drop multiple old, bad habits all at once would set anyone up for success. Such dramatic and immediate change disrupts more than a shopping list; it calls for changes in routine, schedule, family meals, work lunches, eating out, celebrations, etc, etc. We’re not feeding you excuses, but we know what goes into change and it is much more than “eat this, not that” for 30 days.

Secondly, that 30 day marker is annoying! We already know that 30 days is hardly enough time for anyone to form a new HABIT. Our intention is to help with just that; forming new HABITS, not altering your day-to-day for 30 days only to have you gradually slip back into old routines afterward. Our end game is bigger, better. We want to help you and your family create NEW HABITS that will become your day-to-day and habits that your husbands, wives, kids, and friends will gradually make their own as well!

Finally, our goal is to help you create a happier and healthier life overall, and that involves more than just what you eat. It involves your mental game, mobility, some supplements, and being gently pushed to branch out and try new things. THAT is exactly what else our challenge includes.

Here’s the thing, we know what we’re asking you to take on is a lot. It IS overwhelming and it IS difficult to change. We know that. Hence, our NEW approach to helping you all make a change in 2018! This 8 week long challenge gradually removes bad habits as well as gradually adding new positive ones! While nutrition is the main focus, the challenge touches on overall wellness too! Expect to be asked to implement habits that don’t involve food but do promote overall well-being!

New challenge. New habits. New Year. New gym. Let’s do this!

Angel Oak CrossFit Habit-Forming Wellness Challenge

Monday, January 8th – Saturday, March 3rd


Information and SIGN UP:

Tuesday, January 2 at 5:30 pm (following 4:15 class)

Saturday, January 6 at 10 am (following 9 am class)

The Basics

We will start with three base food rules:

  1. No Grains. (rice, flour, bread, cereal, etc)
  2. No Dairy. (cheese, milk, creamers, ice cream, etc) **exception: whey protein
  3. No candy/desserts.  

These are some biggies, we know. But, you will need the full 8 weeks to reinforce this changed relationship with these food items.

Next, all participants will take before pictures, measurements, weight and fill out a brief questionnaire. (We will do this all again at the end too!)

Finally, all participants will complete a workout at the beginning of the challenge and again at the end to compare performance.

Habits and Eliminations

Weeks 1 – 4

Every Sunday you will receive an email with one New Habit to implement (i.e. drink 8 oz of water when waking up).

Every Tuesday evening, you will receive an email with one habit/food to eliminate.

Weeks 5 – 8

Sunday and Tuesday emails will both be New Habits to implement! No more eliminating!!

Habits and eliminations, once implemented, must be continued for the remainder of the challenge. For example, in week 1 if you are asked to add an 8 oz glass of water first thing in the morning, that habit remains in place until the end of the challenge (and hopefully after!).

What do I get?

Us!! James and I are going to be right there with you the whole time! We too, are creatures of habit and know a thing or two about implementing change, hitting goals, and how to be successful with such change. Between the us we have experience with Paleo, Whole30, RP, Intermittent Fasting, the Slow Carb Diet, massing, and cutting. It has left us with a lot of knowledge and understanding of nutrition and creating your best self. 

AOCF Members Basic Habit Forming Wellness Challenge (HWC) Package includes

  • T-shirt (of course!)
  • Weekly emails with your new habits, eliminations, tips, encouragement and humor
  • Challenge tracking sheet: a space to mark habits for completion, days without completion, notes, etc throughout the entire 8 weeks.

All you have to do is sign up and check things off your list each day! Basic Challenge cost, $50.

IF you have more aggressive and personalized goals, you may want to do the AOCF Personalized HWC. This option includes

  • T-shirt (of course!)
  • Weekly emails with your new habits, eliminations, tips, encouragement and humor
  • Challenge tracking sheet: a space to mark habits for completion, days without completion, notes, etc throughout the entire 8 weeks.


  • 30 min pre challenge consult with either Coach James or Coach Megan
  • 30 min post challenge “wrap up” and next steps consult with your coach
  • Weekly, 15 min check-ins during the challenge
  • personalized/altered nutrition guide and/or habits as needed to target goals

Personalized Challenge cost, $100.

(Have a friend of family member who is ready to make a change but not quite ready for CrossFit? Have them jump on board with our HWC! Modified workout will be provided, and they will receive the same support as all other participants! Prices for non-AOCF Members: Basic/$75; Personalized/$150)

Challenge Participants and Winners!

Forming new, positive, and healthy habits is the number 1 reason to sign up for the challenge! However, everyone loves a little competition! We will name 1 male and 1 female winner. Winners will receive their original Challenge fee back plus a $25 gift card for AOCF to be used towards supplements, membership, gear, etc! ALL participants will be treated to a funtivity outside of the gym on us! (Think Go Karts, Velocity, bowling, etc….)

There is no perfect time to make a change. So, why not go for it with a group of others who can offer support along the way!? Be a better mom, dad, sister, brother, friend, or coworker by taking care of yourself and being a living example for those around you.

We’ll see you at The House!

author: admin


Leave a reply