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Lurong Challenge Questions Answered

There is still time to register!!!
How are we tracking the challenge this time? Is it like the wlc with a phone app or strictly through the website? 

  •  As far as I know Lurong has yet to develop an app to keep track of your point during the challenge.

However, you do have more time to enter your scores. Scores must be entered within 6 DAYS.

  •  For example your score for the first day, Monday Jan 16 th must be entered by Sunday Jan 22

@ 11:59pm

  • I think this is more of a curse than a blessing. Think back 6 days ago…..what did you eat? See the

problem here; I can’t remember what I ate yesterday, never mind 6 days ago. Try to get into the habit

of logging your scores as often as possible


Is the lurong WOD a weekly thing that is built into regularly scheduled programming or do participants go for an

extra WOD to measure progress? I think I read that it was weekly but maybe it’s a benchmark and a final.

  • There will be 5-workouts to complete, 1 for each week. However, the first & last week will be the same

workout to test/retest your awesomeness. These workouts will be added into our regular classes, keep

an eye on zenplanner. If you can’t make it to a particular workout you can make it up sometime

throughout the week. Open Gym would be your best option as you will need a judge.


How do you decide which level to do for the workouts and do you have to stick to the level you choose or can

you change it daily like the meal choices?

  • Each workout you are able to choose which level you want to do. Depending on the movements & your

strengths/weaknesses you might use all three levels throughout the challenge. With ONE

EXCEPTION, the first and last workout must be done at the same level because that is your retest.

How is nutrition scored?

  • We must try to get out of the mindset that we are putting ourselves into a particular nutrition category.

Everyone is at the same level. Each meal we are striving to eat all foods that are considered “elite” and

therefore earn the points that are associated with “Elite”

  • Thinking that you are “allowed” to eat __________ because it is in the “Pro” or “Starter” level is not the

best way to attack this challenge. Strive to earn the most points possible each and every meal (Elite).


Do I need to get my Body Weight and Measurements?

  •  Yes, we will start taking measurements this weekend (Saturday Jan 14th) You must have them done &

entered by the Monday the 23 rd . Measurements include, Body weight, and circumference of waist, hips,

chest, thighs, and arms.



Also, how do you win?

  •  Unfortunately, you will not be able to win as I (Moe) plan on taking the top spot this time.

However, if you want to come in a strong second place here is the breakdown of points you can


Category Points Possible

Diet Compliance 1,050

Performance 500

Improvement 750

Lifestyle Focus 150

Bonus 420

Total Points Possible 2,870

Dietary Points:

  •  6-meals (time periods) per day. Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening.

o Earn +5 for every “elite” meal

o Earn +4 for every “pro” meal

o Earn +3 for every “starter” meal

o Only +1 for “cheat” meal

o Failure to log points will result in a 0

  • Note: You are not required to eat during each “time period”

Performance Points:

  • Based on each of the 5-weekly workouts

Improvement Points:

  • Earn point by how much you improve in the benchmark workout (Test-First week & Retest-last


Lifestyle Points:

  • Each week you earn points by complying with lifestyle challenges such as; staying hydrated,

eating vegetables, exercising daily, mobility & stretching.

  •  This is a quick yes or no. +5 for YES & +1 for NO

Bonus Points:

  • You are able to earn even more points each week by:

o Completing the weekly workouts

o Tracking Goals

o Submitting recipes

o Writing a reflection about the challenge

o Doing a video reflection about the challenge

Healthy Eating: But what can I snack on?!?

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The New Year has begun and you’ve started eating healthy, but your starving and not sure what to eat?

Try these delicious banana pancakes.

They are easy to make. Can be eaten warm or cold. Are easily portable. Filling. Nutritious.

  • 1 ripe banana, smashed with a fork
  • 2 Eggs
  • Cinnamon

How to cook:

  • Mix everything together
  • Cook in a fry pan just like you would a regular pancake
Check out the video below for full details

Best Trick to Stick to your Diet

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If you commitment to just this one thing you can enhance your relationship with food and make lasting changes. The secret is to be prepared and that means committing a few hours (1-3) a week to meal prep and here is why….

You are most likely to fail when

  • You need to eat quickly and nothing is available
  • You don’t have time to cook
  • You’re not sure what to eat
  • You’re tempted by foods outside your control (cookies at the office) & peer pressure


But if you take just 1-3 hours a week (there are 168 hours/week…..less than 2% of your entire week) you can solve the problems that lead most people to fail.


Here is how to do it……

    • Start small. If you have never tried prepping meals for the week, start with just one meal; breakfast, lunch, or dinner.
      • Choose which meal will have the most impact on your life.
        • If you are busy in the morning, try breakfast.
        • If you are always eating lunch on the run, prep lunch
        • If after work you are exhausted, focus on dinner


  • It doesn’t have to be perfect. Just start. Each time you prep it will get easier and you can make changes to enhance your meals.
  • Check out the video below for some helpful hints



Lurong Challenge Details


Our next nutrition & lifestyle challenge is set to start on January 16th 2017. Here is a quick breakdown of what it’s all about.

  • 5-week nutrition & lifestyle challenge (jan 16th-Feb 19th)
  • Cost: anywhere between $30-$45 depending on when you sign up. Early bird discount ends December 19th
  • In addition to nutrition there are 5 workouts to complete (they will be scheduled into our classes). Each workout with have 3-levels to choose from.
  • At the beginning of the challenge we will do a weigh-in and measurements (also done at the end of the challenge to see your awesome results)
  • 3-Nutrition levels to choose from: Starter, Pro, Elite
  • Chance to earn bonus points throughout the challenge
  • Lifestyle focus will consist of things such as eating veggies, sleep, stretching, & hydration

Additionally, the Lurong Challenge website offers some great bonuses!

  • Food search, this is a quick way to see if a particular ingredient is allowed on a particular nutrition level.
  • Pages and Pages of recipes. Including 2 community recipe books
  • Nutrition U, this is a blog where you can learn more about healthy eating
  • Macro Calculator, if you already have you nutrition on lock-down and want to take it to the next step you can use this get an idea of what your daily needs are based on Calories and grams of Protein, Carbohydrates, & Fats


A HUGE congratulations to everyone who participated in the Whole Life Challenge. It’s not an easy task to take on a new challenge, especially when it comes to changing your eating habits. As we all know exercise is the “easy” part it’s choosing the right foods that is the true challenge.

This year we had a great turnout for the WLC and similar to past years there was an overall increase in awareness of what we were eating, even if you weren’t involved in the challenge and that is a WIN for the gym!

Although we are all truly winners in the sense that we gained some confidence, made some physical changes, surprised ourselves that we didn’t really NEED to eat this or that & proved that even the smallest healthful changes can make a huge difference in our lives…we must celebrate those who came out on top!

Our top prize this year goes to…….

Yong! He maintained the overall daily points lead. Scoring the best in all categories….Diet, lifestyle, mobility, exercise, hydration, & sleep. Not only that but he also improved on the workout by 27 points & lost 2.25 inches!

Our second place winner is…..

Elaine! Although she did not get the overall points win she took top honors in the other 2 scored categories…workout improvement & body composition. Elaine lost 3 inches and improved her workout by 37 points.

In third place we have….

Kristin! Having experienced this before…she knew what she was in for. Not only was she able to maintain during the challenge to hold out for a third place finish….she also had a much easier time doing it. Which goes to show that some of those small lifestyle changes she made the first time through stuck.

We also have 3 honorable mentions who finished the challenge strong.

Brittany Mayzler


Meg G.

Congratulations Everyone!

P.S. Our next nutrition challenge starts in January (right after the holidays) This challenge is very similar to the one we just did it’s the Lurong Challenge.

I Have a Secret to Share

It’s TRUE! You don’t have to gain weight during the holidays. You don’t have to put off your fitness until the new year. You don’t have to go backward in all the progress you have made.

Why make it harder on yourself come Jan 1?

Where could your fitness be if you stay on top of it during the holidays?

How much more can you have if you don’t let stigma of the holidays attack your waistline & fitness level?

Before you stop reading….this is not the blog that gives you all the same strategies to avoid gaining weight….you know…eat before you go to a party…don’t stand near the food…limit your alcohol intake…we got it.

This instead is a CHALLENGE. It’s a challenge to move more.

It’s all pretty simple. If you are going to eat more, but you don’t want to gain weight…..you are going to need to move more.

Last year we did our first kettlebell swing challenge and it worked! 300 Kettlebell swings a day for 30 days. If that seems outrageous it’s ok…just stay with me.

  • You do NOT need to do them unbroken or even all at the same time. Break it up throughout the day.
  • You do NOT need to do 300 swings….pick a number that is appropriate for YOU. Something that you can do everyday….that is the key….doing them everyday.
  • They do NOT need to all be traditional swings….Russian swings will probably be what you do most but you can do single arm swings, kb cleans, & kb snatches.
  • Choose a weight that is right for YOU!


  • Starting Friday November 25th (the day after Thanksgiving…also black Friday so you can get a sweet deal on a Kettlebell if you don’t have one)
  • Ends December 24th


  • SUPER IMPORTANT: GOOD FORM ask a coach to help make sure you are doing them correctly. You want to get the most bang for your buck on these. Engaging the glutes, legs, lats & core are priority.
  • Get them done anyway you can. Come to class early…stay a bit late. Do 100 before work….100 when you get home..& 100 before bed. Do them all at once….whatever works for you.


  • Gets your metabolism going & it keeps going even once you put the kettlebell down.
  • It will strengthen your glutes (and as a side effect make them firmer, more sprightly, & there will be less jiggle!)
  • Great for strengthening the low back
  • Escalate your power (we all know how important the hips are for creating power in just about every movement we do)
  • Promote lengthening of the hamstrings
  • Enhance your work capacity

Please join us in 2nd annual “Keep Your Fitness Challenge”. As usual we will  have a poster board hanging at the gym so we can track the days. November 25th – December 24th



Sweet Potato Cranberry Bliss

Tried this recipe the other day and it ended up being pretty amazing. The picture doesn’t do it justice…but my tastebuds are happy. Here is what I did:

What I used:

2 sweet potatoes dices

1 bag of fresh cranberries

3 Fuji apples (mine were small so I used 3)


GrassFed Butter

What I did:

  • Preheat oven to 350
  • Dice up sweet potato and apples
  • Tossed the sweet potato, apples, and cranberries together in glass baking dish
  • Sprinkled Cinnamon on top
  • Added about 1 tablespoon of GF Butter…diced it up and spread little pieces about.
  • Cover with foil
  • Bake about 1 hour
  • Then mix up all the flavors

This is great both hot & cold and would make an awesome side dish for the holidays. I have been eating it mostly cold because I don’t like waiting for food to get in my belly.   It has a little sweetness from the apples (you could always use green apples to lessen the sweetness).


Beat Food Boredom

When you first start changing your eating habits you can get sucked down the rabbit hole of eating the same thing everyday. It becomes a safe place….you know nutritionally it follows whatever you are trying to accomplish and it’s palatable.

But “it’s palatable” does not sound all that appetizing…..it sounds more like you are able to choke down the food…if you really have to…because you are starving….and it’s the only thing you know that fits into your guidelines.

Luckily, I have been experimenting with my nutrition for a while now and I like to cook so I have tried a ton of different recipes….making all the “bad” for you foods with a “good” for you twist.

Here are some of my favorites:

New twist on an old favorite:

Buffalo Chicken Casserole/Buffalo Chicken Crockpot Chili

Last year I made the Buffalo Chicken Casserole……if you have not made this yet stop reading this and go to make it……It was a HUGE success.

BUT WAIT…..this year someone remade it but made it so much EASIER!!!!

Buffalo Chicken Crockpot Chili I will be honest…I like the casserole more, but the convenience of the crockpot chili makes it worth it.

If you have time go for the full shebang and make the casserole, if you are looking for a quick mid-week dinner the crockpot chili is where its at.

Orange Chicken

I surprise myself every time we make this…..it is so good…I forget how amazing it is until it hits my mouth and then I escape to a place where my flavor-buds are so very happy. It’s easy too. You do need to use fresh oranges….don’t try to be lazy and use tropicana OJ…its just not the same. Check out the full recipe: Orange Chicken

Plantain Tortillas

Its simple…..you need a carrying device for your taco tuesday dinner….there are only so many taco salads a person can handle. Say HELLO to your new favorite taco shell….the Plantain Tortilla  I will let you in on a little secret of mine….as long as you don’t care that these are the “perfect” shape you can save yourself a lot of time by just making one huge tortilla (more like a flatbread) and then cutting it into useable pieces.

But now that I said flatbread….this could be used an an unusual pizza crust…..I have not tried this….it just came to me.

Chicken Parmesan

So, you’ll need to omit the cheese, but its still delicious. Chicken Parm is one of those comfort foods and as the weather gets cold and I want to stay inside bundled up I can assure you that I will be putting this on the menu. Check out the recipe: Chicken Parmesan

WLC: Video Series

Sorry guys, but I don’t have a “What I’m Eating” but it will be back next week. I wanted to work on some videos for you and get some photos because videos/photos make blogs better.

Anywho, I wanted to make sure you knew about our awesome YouTube Channel. Last year when we did the WLC I did some quick videos and they are worth checking out.


Just because the label reads “5 grams” of sugar doesn’t mean it has added sugar. You need to take a look at the ingredients list as well.

Here are some of the foods that I eat…most of them should be WLC approved, but the rules are always changing.

Seriously, the best thing ever. I eat these all the time. Multiple times a week.

Hate cutting sweet potatoes? This is  how I do it when I am making sweet potato “fries”

This last video is doing food prep for the whole week. If you have a plan, it’s not terribly difficult.



Hope you enjoyed those as I will be doing more of them throughout the challenge. IF you have any suggestions on what you would like to see, let me know.

What I’m Eating: Coach Kyle Edition

Hi All, Coach Kyle here and it is Friday, the day before this challenge kicks off. I just read Moe’s article, “What I am eating,” and thought, since I don’t feel like working. Maybe, I will write a blog about what my nutrition plan is.

First off, I eat the same thing for most of my meals, with the exception of dinner. I try to get my fats in early in the day, eat most of my carbs before and after my workout, and a protein with each meal.


Breakfast – I mash 4 hardboiled eggs and 1 avocado together. I bought this egg cooker off of amazon and it cooks 7 eggs in 10 minutes. I usually cook these in the morning while I am getting ready for work. I like to eat my hard boiled eggs when they are warm.

I eat my breakfast at work at around 8 am. This is a fairly easy process since we have a small kitchen in my office.

Sometimes, I make a shake using the nutri-bullet using veggies, fruit and seeds. But, that’s a lot of work. I have made those in my office in the morning as well.


Lunch- Since I am a growing boy, I eat lunch twice at 11am and 2pm. Lunch 1 I eat 4 oz. of meat (I pre-cook all my meat over the weekend and freeze them in containers. I also, have a small scale that I bought on amazon), 1 avocado (yup, 2nd of the day), and frozen veggies.

2nd Lunch at 2pm I eat 4 oz. of meat, frozen veggies, and 1 sweet potato.


When I want to get crazy or I am just sick of eating the same thing every day, I will make chicken soup, although, it does not taste too good. Or do some type of crook pot meal with a meat, 28oz of canned Centos tomatoes, onion, 40oz butternut squash, and a couple can of sliced pitted olives. I add some spices and boom, a crook pot meal with all 3 macro’s.


Dinner time – Whatever my wife Chelsey is cooking. Since I am doing the challenge, she makes sure she keeps dinner Whole Life Challenge approved. This gets difficult because she is not doing the challenge (I banned her from doing nutrition challenges, she cried every day when we did the first one a few years back) She is a very picky eater. She gets creative with dinner, she will make chilli, turkey burgers (without the bread obvy), or buffalo chicken fingers.

You have to plan ahead. Go shopping and cook on the weekends. Know what you want to eat every day. I suggest going to the grocery store on Friday night so you have healthy food for the weekend. I find sometimes that I eat so well during the week but, I lack a plan for the weekend.

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