Our 8 week #FITNESSISALIFESTYLE-Winners are...

Our 8 week #FITNESSISALIFESTYLE-Winners are...

28 December 2021
blog

A mother and a daughter - plus a lot of other participants!

But first, let's review: Our last 8-week Nutrition & Lifestyle Habit based Challenge finished in the end of November and we are proud to present the winners here. In short the challenge was based on a relatively simple structure, see below, and we are amazed by the incredible results we saw - on an AVERAGE the challenge participants:

  • Improved their body composition by 8%.
  • Lost 1.8kg of body weight with 1.7kg of that being pure body fat weight!
  • Kept ALL their Muscle Mass (this is impressive when "burning fat" like this!).

Like said the Challenge in it self was meant to be simple and what we did was the following:

  • inBody measurement for body composition and energy intake calculation at the Start and End.
  • All participants were given the CCF Nutrition Guide e-Book to choose THEIR best Nutrition Lifestyle.
  • We then gave them a simple way to calculate what their inBody told them to eat, in combination with their goals (losing weight/gaining muscles etc).
  • Each week we sent out a simple Nutrition Habit to implement for 7 days, and then continue if it helped.
  • At the same time we also sent out a Lifestyle Habit to also implement for these 7 days to help building better structured Lifestyles, this too was meant to be implemented for 7 days and then continue/leave behind based on how it made us feel.

Over these 8 weeks we gently nudged our participants towards better food planning, drinking more water, eating vegetables, and other Nutrition Habits - while we also gave them actionable tips to create Lifestyle Habits around planning their weeks ahead, going to bed in time, stretching, and much more.
In the end we had 71 participants in this challenge, making it one of the biggest ones yet and are amped to say that the vast majority (+75%) of all participants that remeasured did improve their body composition!

Common traits of successful participants.

What's really cool about the top 10, listed below, is that they had a lot in common:
The were all actually relatively fit from the start, none of them were carrying A LOT of extra weight and as an example none of them were over 30% in body fat when the challenge started.
Another thing that they had in common is that most of them used the initial macro calculation to set a baseline to follow, and then they knew approximately what to eat each day to stay on track.

Lastly what we see that they had in common is that they seem to have good distance to their Nutrition Lifestyle as they all basically promote the "don't be too harsh on yourself"-philosophy which is exactly what we want to see - by making it something that is sustainable, your Nutrition Lifestyle can become something that becomes part of your life FOREVER!

Let's talk winners!

All the below top 10 finishers improved their body composition with 15% or more, below you'll find some info on how they reached their amazing results and hopefully it can inspire YOU to create a Healthy Lifestyle for yourself in 2022!

The top 3 winners wins the following CCF FitCoin prizes:

1st Place: 3.550 CCF FitCoins 

2nd Place: 2.130 CCF FitCoins 

3rd Place 1.420 CCF FitCoins 



The CCF FitCoins can be used to purchase CCF Merchandise, Personal Coaching, and more!

1st Place: Natalie McLoughlin - 33.17% improvement!

Kayla (left) & Natalie (right) McLoughlin
NB: As you can see below the top two spots are held by Natalie & Kayla, a mother and daughter that actually started their CrossFit journey with us in our "Online Beginners Classes" at the start of the first lockdown in May 2020 - how cool!?


Note that this shows the last two measurements is what was achieved over these 8 weeks.
Overall Natalie has lost 12.8kg since October 2020, and even more since she started with us about 6 months before then!

NATALIE'S TRANSFORMATION NUMBERS:

  • -5.2kg Body Weight
  • -5.6kg Body Fat
  • +0.3kg Muscle Mass

CCF: You did really great in the challenge and lost a crazy 6.8% units of body fat (from 20.5 to 13.8), and on top of that you only lost body fat weight and no muscles! How do you feel?
NATALIE: I have to say that I feel great with these results. I have worked really hard and it was awesome to see that it paid off.
CCF: These changes, and a body composition improvement of 33% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?
NATALIE: I followed the Paleo eating plan with the occasional glass of wine.
CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?  
NATALIE: I do 3 sessions in the Box and then do the other 3 session at home.  I compliment this with 3 running sessions per week.  Our family has chosen an active lifestyle so it is not that it is a workout we have to plan for it is just a way of life to be as healthy and fit as we can.
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle? 
NATALIE: For me it is all about consistency and making the best possible choices at all times.  I still enjoy a glass of wine and if we go out for dinner I make the best possible decision without letting it stress me out.  In previous challenges I was so stressed out about sticking to everything that I think it held me back.  Understanding life happens and not being stressed out on every single decision makes the whole processes easier and it really is just my lifestyle.

2nd Place: Kayla McLoughlin - 26.63% improvement!



Kayla lost 3.40kg of body fat and gained +1kg of muscle weight!

KAYLA'S TRANSFORMATION NUMBERS:

  • -1.9kg Body Weight
  • -3.4kg Body Fat
  • +1.1kg Muscle Mass
CCF: You did really great in the challenge and lost a crazy 5.3% units of body fat (from 19.9 to 14.6), and on top of that you only lost body fat weight and actually built more than 1kg of muscles! How do you feel?
KAYLA: I feel very happy with the results that I got. I focused and worked very hard. I feel more confident and stronger and I can see how my body has changed through the challenge. It feels good to be able to do things I couldn’t do at the start of the challenge. 
CCF: These changes, and a body composition improvement of 27% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?
KAYLA: The nutrition lifestyle I followed for the challenge is macro counting. I ate way more calories than I was eating before. This was interesting to start to understand how much more good food I had to eat to fuel my training and feed my body. 
CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?
KAYLA: These past 8 weeks I have started doing all the add on sessions. I do 3 sessions a day on Monday, Tuesday, Wednesday, Friday and Saturday. 
CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
KAYLA: The weekly habits helped me a lot. I used the one where the goal was to drink a lot of water during the day. I also just tried to stay consistent through the whole challenge. 
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle?
KAYLA: What I thought worked best was not restricting myself. When I had a craving for something “unhealthy” then I would have it. This allowed me to not eat too much of it later on because I craved it for a while. Consistency was also something that worked well for me. I stuck to the plan and worked as hard as I could in each session. It also helped that the coaches kept me on track and I was accountable for my own outcomes.

3rd Place: Reuben Walter - 24.48% improvement!

 Cool fact: Reuben is a new dad, and his partner Veronica had some great improvement in the challenge too!

REUBEN'S TRANSFORMATION NUMBERS:

  • -2.2kg Body Weight
  • -3.0kg Body Fat
  • +0.7kg Muscle Mass

CCF: You did really great in the challenge and lost a crazy 3.5% units of body fat (from 14.3 to 10.8), and on top of that you only lost body fat weight and almost built 1kg of muscle mass! How do you feel?
REUBEN: I took a short vacation right as the challenge concluded, so I feel like I’ve lost progress. Crazy how two weeks can undo two months of work. I’m working hard to try get back on track, but as you know December is the toughest month to stick to our own ‘rules’.
CCF: These changes, and a body composition improvement of 25% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?
REUBEN: I went back to the regiment I had with the first nutrition challenge I signed up for right before lockdown in 2019. Namely sticking to the calories allowed within the BMI, and trying to choose healthier calories within that limit.
CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?
REUBEN: I try to get into the box 6 days a week. The only reason to miss a day is if I’m not physically in Cape Town. I really want to do more of the add ons, tank engine etc. it’s just tough to find the time with the new addition to the family keeping us busy at home.
That being said, the programming has been awesome over the past few weeks. Longer wod’s with tough cardio built into a lot of them, I love it.
CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
REUBEN: The weekly habits provided validation and helped keep me motivated. 
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle?
REUBEN: Moderation is so important. You can’t give up the bad things cold turkey. But, there is no such thing as a cheat day, maybe a cheat meal, or else you’re only undoing all the hard work you put in that week.

 

4th Place: AJ Mandy - 22.01% improvement


AJ lost 3.00kg of Body Fat while adding 0.60kg of muscle mass!

CCF: These changes and a body composition improvement of 22% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?
AJ: My nutritional intake wasn't far from where it should have been, and thankfully I have always eaten a relatively green diet 9/10. I cut out alcohol in the week and upped my daily protein intake to make sure I was getting enough fuel in. 
CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?
AJ: CCF daily classes 5-6 times a week, coupled with the Daily Flex to ensure I was giving my body enough love to come back the next day. Over weekends I would also through in an outdoor activity, and sometimes an intensive Sunday morning cardio session. 
CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
AJ: Loads. Almost all of them I still maintain daily. Now that Summer is upon us, I have also added an additional #HealthyHabit of a morning dip in the freezing Cape Town ocean. 

5th Place (shared): Kelly Reifarth - 22.00% improvement

 

Kelly lost 1.70kg of Body Fat and added almost a full kg of muscle mass to her frame!

CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
KELLY: Stretching is so important, and so is good sleep, I am in bed every night at 21h30. I try my best not to look at my phone if I can help it. I try not to drink alcohol during the week, not always possible – I’m a big red wine fan, but I have opted for champagne (less calories).
Getting outdoors is my favourite habit, and any opportunity I get, I will try get a power nap in even if its just 20mins.
Food prep is a must, but I am also guilty of not doing this… but I know where to go in and around our town as my go to, where I can grab a wrap, biltong and chicken or even snack pots of fresh fruit and veg which I can quickly log and know I am on track for the day.
 

CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle?
KELLY: Variety of food is key – don’t deprive yourself of “the unhealthy”.
Consistency is absolute key, keep going, don’t make excuses, and if you make a mistake, its not the end of the world, get back on track the next day, don’t say “I will start again on Monday”...
...Also eat eat eat – I have never eaten this much in my entire life, my nickname is the “vacuum cleaner” – just make sure that you choose the better option and don’t stress if you don’t J this should be forever.

 

5th Place (shared): Kathryn Lawrence - 22.00% improvement


Kathryn also lost 1.50kg of Body Fat and added muscle weight!

CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?
KATHRYN: I train 4 days out of a working week and then do two sessions on a Saturday, one Crossfit and one Barbell Club. I used to only train 3 times a week and I can definitely see and feel the benefits of training more. 
CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
KATHRYN: Drinking water! This is something I have never done and I am now drinking up to 1.5 litres a day. I have some way still to go but it is a habit I will continue. 

7th Place: Robyn Phillips - 16.15% improvement

 

Robyn lost a whopping 2.80kg of body fat during the challenge!

CCF: We're sure there's some hard training behind these results as well, how does a regular training week look for you?
ROBYN: I train 6 days a week, following the Cape CrossFit programming. I also run 4-6km 1-2 times a week. During the challenge, I added in some extra weightlifting days and I definitely think this helped cut fat, but not muscle.
CCF: How did you find the weekly habits? Did any of them help you and did any of them turn into something you think you will do "forever"?
ROBYN: The weekly habits are great - very informative and simple to implement. The one about eating more veggies has stuck and it is something I will use going forward. The body just works better when it is fuelled with nutritious food!
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle?
ROBYN: Prioritise protein, eat the rainbow when it comes to fruits and veggies and track your meals until you become familiar with portion sizes. You don't have to obsess about these things, but small, consistent changes form the basis for new and lasting habits. Also, follow a kick ass program like the one Cape CrossFit has to offer and become comfortable with the uncomfortable!

8th Place: Gavin Dotchin - 15.51% improvement

Gavin lost an amazing 3.60kg of body fat during the challenge!

CCF: You did really great in the challenge and lost an impressive 2.9% units of body fat (from 18.7 to 15.8), and on top of that you only lost body fat weight and basically no muscles! How do you feel and how are you experiencing your training now compared to before as an example?
GAVIN: Training is going so much better, have more energy in the class and can feel / see that I’ve made some nice strength gains.
CCF: These changes, and a body composition improvement of 33% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?
GAVIN: The last 2 weeks of the challenge didn’t go well at if I’m honest I could feel my diet / eating habits were slipping. I cut out all sugar and I’ve got an eye for breads which was cut out and had to pull back on the beers over the weekends.
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle? 
GAVIN: Don’t over think it and just do it, start with a few small changes and gradually increase to where you feel comfortable but at the same time able to achieve your goals.

 

9th Place: Asher Jacobsen - 14.87% improvement

Asher lost an amazing 5.40kg of Body Fat%!

CCF: You did really great in the challenge and lost an impressive 4.0% units of body fat (from 26.9 to 22.9), and on top of that you only lost body fat weight and basically no muscles! How do you feel and how are you experiencing your training now compared to before as an example?
ASHER: I feel great. My training really has improved throughout the challenge and the reduction in weight is really helping me get back to previous fitness levelsI focused on increasing my activity and ensuring I did something every day whether a class or just a walk.
CCF: These changes, and a body composition improvement of 15% is pretty incredible, what Nutrition Lifestyle did you follow to achieve these results?

ASHER: From a diet perspective, I looked at reducing carbs and increasing protein intake. 
CCF: Any last tips to anyone looking at creating a long lasting change in their body composition, but also mainly in their Lifestyle?
ASHER: I think it is important to experiment and find something that works specifically for you, do things in moderation and understand that change is a long term process.

 

10th Place: Lucille Cronje - 14.67% improvement


Lucille lost an epic 2.90kg of Body Fat!

CCF: You did really great in the challenge and lost an impressive 3.8% units of body fat (from 25.9 to 22.1), and on top of that you only lost body fat weight and almost managed to build 1kg of muscle mass! How do you feel and how are you experiencing your training now compared to before as an example?
LUCILLE: I feel fantastic - healthy and happy!  Exercising has become more enjoyable even though I still push myself to do better. With the outdoor challenge, running up a hill previously would have killed my enthusiasm to do it regularly whereas now I’m enjoying it, craving it actually!  The outdoor part of the challenge pushed me to get back into weekly hikes or trail running which has been something that I’ve wanted to do for literally years but somehow always had an excuse to not find the time.

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This time around we choose to list ALL these top 10 finishers, simply because the overall results were SO overwhelmingly positive and we hope that this will help you see a few truths when it comes to finding YOUR Nutrition Lifestyle:

  • There is no "one size fits all".
  • Being in control of your daily intake overall is crucial.
  • But, everything in moderation is a good rule to follow.
  • By coupling your Healthy Eating Habits with Lifestyle Habits you have more chance of succeeding as everything truly is everything!

This last challenge had over 75 participants and the vast majority improved their body compositions, performance in the gym, and overall confidence and even though "only" the top 3 wins the CCF FitCoin prizes, we're positive that everyone who won a new Lifestyle also feels like winners. In the end these challenges are designed to help as many of our members as possible to live healthy lives for.... the rest of their lives!

Our next 8 week challenge will start on the 10th of January 2022, click the banner below to give us a shout if you are keen to join us and make 2022 your fittest and healthiest year yet.