Cottam Clean Eating Challenge

Starts Monday September 16th, 2013 goes until November 10th, 2013.

*$50.00 to participate, monies will be donated to the Cottam family for medicals bills, due to Joni breaking her neck, and a portion will go to the overall winner.

*There will be 1 over all winner.


To be in the running for the cash you must complete all of these stipulations;

1) Complete all 10 workouts and post your times to Marie via e-mail.

2) Fulfill all of the dietary compliance.

3) Take your before and after measurements.


We will have two times you can participate in the workouts: Fridays at 10:00 am or Saturdays at 8:30 am. If you cannot make either of those times you can set up an appointment with a trainer to be judged on your own. We would like this to be a group atmosphere where we push each other to become better. So the more people that can make those specific times the better!!!

I would like everyone to bring $1.00 each time they participate in the weekly workout. This money will either go to the overall challenge winner or the winner of the weekly workout. I have not yet decided, your input would be helpful on this.

You will be able to scale the workouts according to the different levels we have:

Level 1 = Function     Level 2 = Drive     Level 3 = Strength

Where ever you are training now is the level you will complete the workouts.

Dietary Compliance

We will be following a strict paleo diet. I would like you to keep a food journal for the first four weeks of the challenge. I need you to email me your food journal at Or you can write your journal on paper and turn it in each week. For the last four weeks we will be using a clean/cheat method of tracking. This will include six time periods throughout the day Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening.  You will simply tell me Clean or Cheat for the time period of the day.  You will decided on your own what your time periods are, everyone’s schedules are so different I am not going to try and put time frames on your day.


*What exactly can I eat?

Well, lets start with things we cannot eat: No dairy product except for eggs, no sugary drinks not even fresh squeezed orange juice or juice from concentrate, no energy drinks or pre-workout drinks.  Grains, not even corn, Legumes, not even green beans, string beans peas, snow peas, snap peas no peanuts or peanut butter. Fatty meats, fast food hamburgers, fried chicken, hotdogs, SPAM. No Starchy Vegetables, no tubers or white potatoes. No Alcohol, no SWEETS including – chewing gum with sugar, chocolate, dark chocolate, unsweetened dark chocolate, and chocolate other than cocoa powder, and finally no Supplements, no supplements with caffeine or supplements with real or artificial sweeteners, no chewable vitamins.


These foods are acceptable but need to be used in moderation. Oils: Coconut Oil, Olive Oil, Macadamia Oil, And Avocado Oil. Starchy vegetables: Butternut squash, Acorn Squash, Yam, Sweet Potatoes. Others: Dried Fruit (no sugar added), Coffee, Tea – Unsweetened, Bananas, Mangos, Baking Soda, Paleo Baked Goods.

Special Cases:

You may have Zero calorie chewing gum, Lemon juice used for flavor or cooking, Red Wine 6 oz per day with a meal, Bacon if there are no nitrates and label says 0 grams of sugar.

Natural Sweeteners:

You may have 1 Stevia packet per day, 1 total Tablespoon per day of any combination of the following: Raw Agave, Honey, Unsweetened Cocoa Powder, and Coconut Crystals.


Good Luck, if you have any questions or concerns please feel free to contact me via email. Let’s do this for Joni!!!

Posted on: September 15, 2013admin

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