Working in a gym this time of year all I hear about is "New Year Resolutions". Most of these resolutions involve weight loss, healthy eating habits, or hitting the gym more often. So often though, these resolutions fail because of pressure, lack of planning, or lack of commitment.
Many of you may have written down a resolution or two already or you may plan on doing so soon. I think specific goals are important to success and I believe change is necessary for growth. So how can you be successful with your 2012 resolutions? My suggestion? Set SMART goals.
Specific - "I want to lose weight," is a very general goal. Set a specific goal, such as I want to lose X pounds by May 1. Or, I want to walk for 20 minutes three times a week.
Measurable - Make sure you can measure your progress towards your goal. Just saying "I want to eat better," doesn't have any outcome. What does better mean? Try setting a goal of eating a salad for three meals a week or giving up fried food.
Attainable - The likelihood of you completely overhauling your lifestyle and being able to stick with it is slim. Choose a series of small goals and work up to your major goal. Do you want to be in the gym six days a week? Start by going twice a week, then add a day after you master that. Just make sure your goals are doable for you and your life right now. They should be challenging without feeling like a burden.
Realistic - Don't compare yourself to everyone else. When it comes to health and wellness, each individual is different. Set goals that are realistic for your lifestyle. Do you hate mornings? Don't set a goal to workout five mornings a week before work. Instead, work out over lunch or after work. Will a gym membership strap you for cash? Choose to do in-home work outs instead.
Timely - Always set goals with a specific time frame in mind, say it out loud, mark it on a calendar, and commit to it. Make sure you set a long term goal, but always have a short term goal (at least within three months) as well.
Setting SMART goals will help you be more successful in achieving results. In my opinion, you are better off choosing to make a lifestyle change at an "off" time. For example, don't put so much pressure on January 1st just because it sounds good. You can make a lifestyle change any day of the month, week or year. I suggest choosing a random day so that you don't feel the pressure of next month, next Monday, or next year.
I am proud of the accomplishments so many of you have achieved so far in this challenge. We have five weeks left of the challenge. Let's all start 2012 off right!
Happy 2012!!!
"The only person who can tell you that you can't is you."
Becky
Sunday, December 25, 2011
Sunday, December 18, 2011
Baby, It's Cold Outside
As I am writing this, it is 55 degrees out in Kansas City, not exactly a cold day. But, I think that most, if not all of us, know that 30, 20, 10 and even single digit highs are approaching. Winter weather, snow and all, is headed our way.
A decrease in motivation typically comes with the winter months. It is easy to stay in bed under the covers and skip the morning run or your morning cycling class. Going to the gym often takes a back seat when you have to bundle up and warm up the car to get there. How can you fight the excuses to skip your workout? How can you get a workout in without braving the cold? Check out the tips below.
1. Buy a $10 workout DVD. There are tons of options out there. Some of my favorites are Billy Blanks Cardio Inferno, Pilates, Yoga Conditioning, Walk Away the Pounds and Dance Cardio. There are all types of DVDs out there that you can do in your own living room.
2. Buddy up! Have a workout partner that is meeting you at the gym. That way, when you wake up and don't feel like going, you won't be just disappointing yourself.
3. Go for a run in the afternoon, when it is typically the warmest part of the day.
4. Get yourself a few dumbbells (10, 12, or 15lbs) and do a strength routine at home (ask me and I'll send you a simple routine).
5. Some cable companies have a Fit channel where you can actively participate in aerobic type workouts from home.
There are a lot of ways to exercise without leaving your house. The hard part for many is being motivated enough to exercise when there are a hundred other things you could be doing. This challenge is the perfect time to adopt a healthy behavior and let the challenge be your reason to get those 30 minutes of cardio in. If all else fails and you are finding yourself struggling to get your exercise in, you can always reach out to me and I will help you work through your barriers.
Have a MERRY CHRISTMAS!
"Even if you stumble, you are still moving forward."
Becky
A decrease in motivation typically comes with the winter months. It is easy to stay in bed under the covers and skip the morning run or your morning cycling class. Going to the gym often takes a back seat when you have to bundle up and warm up the car to get there. How can you fight the excuses to skip your workout? How can you get a workout in without braving the cold? Check out the tips below.
1. Buy a $10 workout DVD. There are tons of options out there. Some of my favorites are Billy Blanks Cardio Inferno, Pilates, Yoga Conditioning, Walk Away the Pounds and Dance Cardio. There are all types of DVDs out there that you can do in your own living room.
2. Buddy up! Have a workout partner that is meeting you at the gym. That way, when you wake up and don't feel like going, you won't be just disappointing yourself.
3. Go for a run in the afternoon, when it is typically the warmest part of the day.
4. Get yourself a few dumbbells (10, 12, or 15lbs) and do a strength routine at home (ask me and I'll send you a simple routine).
5. Some cable companies have a Fit channel where you can actively participate in aerobic type workouts from home.
There are a lot of ways to exercise without leaving your house. The hard part for many is being motivated enough to exercise when there are a hundred other things you could be doing. This challenge is the perfect time to adopt a healthy behavior and let the challenge be your reason to get those 30 minutes of cardio in. If all else fails and you are finding yourself struggling to get your exercise in, you can always reach out to me and I will help you work through your barriers.
Have a MERRY CHRISTMAS!
"Even if you stumble, you are still moving forward."
Becky
Wednesday, December 14, 2011
Standings through Week 5
Standings:
Becky A
Meghan M
Chuck A
Eric W
Canaan R
Kristin W
Melissa S
Denice A
Carolyn H
Mat A
I only included those whom I have points for for every week. It is very close! Remember that I can't win :).
Have a good week!
Becky
Becky A
Meghan M
Chuck A
Eric W
Canaan R
Kristin W
Melissa S
Denice A
Carolyn H
Mat A
I only included those whom I have points for for every week. It is very close! Remember that I can't win :).
Have a good week!
Becky
Sunday, December 11, 2011
The most important piece
Everyone hates strength training. It is the first thing that gets skipped in the health challenge. It has been in every challenge we have done in the past. I have even been asked to scratch it from the challenge before. But what many of you don't realize, is that strength training is one of the most important pieces of the challenge.
That is a pretty bold statement, I know but it is true. Why? Isn't strength training just for guys who want to be "cut" or "ripped"? Isn't cardio better for burning calories? Why do I push strength training so much?
Muscle needs more calories than does fat. So, if more of your body is made up of lean muscle you are using more calories on a daily basis. If you are trying to lose weight, more lean muscle will help you burn more calories (assuming your caloric intake remains the same each day).
Strength training improves bone density. Bone density is important as it decreases with age. Regular strength training can help offset some of these loses that come with age. If osteoporosis runs in your family, this is even more important. Falls resulting in bone breaks are a significant health problem in older adults and it is never too soon to begin protecting against this.
Building muscular endurance and strength helps aids activities of daily living (ADLs). Carrying groceries up the stairs, lifting boxes from storage shelves, and hauling the car seat in and out of the house become easier. Being able to perform ADLs will affect your quality of life, especially as you age.
Correcting muscular imbalances through strength training decreases the risk for muscular, tendon, and ligament injuries.
So what counts as strength training and how can you work it into your day? First of all, you don't have to go to the gym and bench press to strength train. You have all the equipment you need. Body weight exercises, that can be done anytime, anywhere, are very effective. Try this workout: 2 sets of 20 pushups, 20 squats, 20 tricep dips, 20 lunges, and 2/15-30 second planks. You can do yoga, pilates, or use strength bands. Have a favorite show? Get a set of light free weights and do the following workout: 3 sets of 15 repetitions of bicep curls, tricep kickbacks, reverse fly (bent over fly), chest press, and weighted lunges. Finish with 50 crunches.
If you would like a strength workout, please email or Facebook me. I would be happy to send you a quick workout you can follow and tailor it to the time you have and the equipment you would like to use. Make it a priority to find the time, whether it is two 10 minute time periods or 30 minutes. Do this three times a week and by the end of the challenge, you will notice changes in your strength and endurance.
Remember that this is supposed to be a challenge and it is supposed to take some planning and work to adopt healthy behaviors.
"Change doesn't happen overnight. It takes time and work and dedication. But the reward of success is worth the effort. Every time."
Becky
That is a pretty bold statement, I know but it is true. Why? Isn't strength training just for guys who want to be "cut" or "ripped"? Isn't cardio better for burning calories? Why do I push strength training so much?
Muscle needs more calories than does fat. So, if more of your body is made up of lean muscle you are using more calories on a daily basis. If you are trying to lose weight, more lean muscle will help you burn more calories (assuming your caloric intake remains the same each day).
Strength training improves bone density. Bone density is important as it decreases with age. Regular strength training can help offset some of these loses that come with age. If osteoporosis runs in your family, this is even more important. Falls resulting in bone breaks are a significant health problem in older adults and it is never too soon to begin protecting against this.
Building muscular endurance and strength helps aids activities of daily living (ADLs). Carrying groceries up the stairs, lifting boxes from storage shelves, and hauling the car seat in and out of the house become easier. Being able to perform ADLs will affect your quality of life, especially as you age.
Correcting muscular imbalances through strength training decreases the risk for muscular, tendon, and ligament injuries.
So what counts as strength training and how can you work it into your day? First of all, you don't have to go to the gym and bench press to strength train. You have all the equipment you need. Body weight exercises, that can be done anytime, anywhere, are very effective. Try this workout: 2 sets of 20 pushups, 20 squats, 20 tricep dips, 20 lunges, and 2/15-30 second planks. You can do yoga, pilates, or use strength bands. Have a favorite show? Get a set of light free weights and do the following workout: 3 sets of 15 repetitions of bicep curls, tricep kickbacks, reverse fly (bent over fly), chest press, and weighted lunges. Finish with 50 crunches.
If you would like a strength workout, please email or Facebook me. I would be happy to send you a quick workout you can follow and tailor it to the time you have and the equipment you would like to use. Make it a priority to find the time, whether it is two 10 minute time periods or 30 minutes. Do this three times a week and by the end of the challenge, you will notice changes in your strength and endurance.
Remember that this is supposed to be a challenge and it is supposed to take some planning and work to adopt healthy behaviors.
"Change doesn't happen overnight. It takes time and work and dedication. But the reward of success is worth the effort. Every time."
Becky
Sunday, December 4, 2011
I LOVE Christmas Cookies
It's true. I love Christmas cookies. You know the kind of pre-made cookies you get in the store with the Christmas trees and bells and Santas on them? I can't get enough of them. Normally, I don't even like plain sugar cookies, but these ones get me every year.
When I started asking people to do this challenge, the most common response was "During the holidays??" I know for many of you, you were thinking of all the holiday treats. Pumpkin pie at Thanksgiving, fudge at Christmas, cookies, snickerdoodles, candy canes, and all those traditional holiday treats your moms and grandmas make at Christmas time ran through everyone's heads. How could you possibly do a health challenge with all of these options around?
For many, holiday weight gain can be attributed to all of the sweet treats available everywhere you look. This is one of those things I struggle the most with. Here are my tips for keeping your sweet intake in check during the holidays.
1. It sounds silly, but remind yourself that these treats aren't going anywhere. They will be there for you to enjoy for years to come! Have one and enjoy it slowly.
2. Find ways to make your favorite treats with less calories, fat, and sugar. Substitute applesauce for butter and use half wheat/half white flour. There are tips you can find by searching the internet (look for substitutes for the specific ingredient).
3. Keep sweets and treats in a cupboard. If you don't see them every time you walk by the kitchen, you may be less likely to eat as much.
4. When you are craving a sweet or want to have that second piece of pie for dessert, walk away for 30 minutes. If you are still want the treat after that, then allow yourself to have it.
5. Don't assume that if you "mess up" once, your healthy eating lifestyle is shot. Having a day where you eat 5 cookies shouldn't derail your healthy eating plans for an entire week. Just do better the next day.
I operate on the 90/10 rule. I try to eat 90% healthy foods, and let myself eat whatever I want for the other 10%. Life is all about balance. Treating yourself to foods you enjoy is part of that balance. Just remember, it should be a treat and not part of your daily diet.
Sugar, like many things, can be addicting. As you cut sweets out of your daily diet, you will notice that you crave them less. Willpower is something you CAN gain.
"Willpower is essential to the accomplishment of anything worthwhile." - Brian Tracy
Becky
Sunday, November 27, 2011
Life without water
I heard the pipes burst outside my apartment last night. At first, I thought it was just a quick rain shower, it had been cloudy all day. My movie ended about ten minutes later and I got up to get ready for bed. I turned on the sink to brush my teeth, and nothing came out. It wasn't a rain shower I heard. I made my way to the window and watched as water ran down my street surrounding the hole I had heard it shooting from before.
This is the third time a water main has broken since I have lived in my new place. I thought, by the morning, it would be fixed and water would be back on. But at 8 am, there was no water. I looked outside and there was no one working to fix the break. It is now four pm and the water won't be back until sometime tomorrow.
Why am I telling you this story? To talk a little about excuses, those reasons that keep us from reaching our goals.
I wanted to go for a long run today but I wouldn't be able to shower at my house when I was done. It would have been easy to say forget it, and do nothing today. Instead, I found options. I could drive to the office and shower, shower at the gym (which wasn't open until football was already on) or I could call a friend nearby. This was an easy fix.
How was I going to get my 64 oz of water in? It would have been easy to let the lack of water in the apartment keep me from reaching this goal. But it was also an easy fix. I took water bottles with when I went to shower and filled a few up at the work fridge.
My point is this: Life happens. There is always a reason, always an excuse to not do something. They are everywhere, they are easy to find, and they happen to everyone. You are too busy, you work too much, the kids have too much going on, you are tired, you don't feel good, there is no time, it is too much work, and on. But very rarely are excuses and reasons impossible to circumvent. The choice, however, is yours. You have to make a commitment to your health and to your goals. You have to be willing to work for it, make concessions and sacrifices, and be creative. There is always a way, if you have the desire to find it.
I'm not saying there is never a good reason to skip a workout or make a less than healthy decision. What I am saying is, every time you start to make an excuse or find a reason, ask yourself, could the opposite be true? Make it a habit to work around challenges instead of giving into them. Soon, many of the reasons and excuses you used to have will cease to exist as new habits and priorities take hold.
As always, I am here to help you. If there is a challenge you are seeing often or an excuse you just can't seem to get around, tell me about it. I'll ask questions and offer suggestions to help you. Those of you who have asked before know that I won't discount your reasons or your challenges, I will only help you to see them differently. If you don't reach out to me, reach out to a friend or family member. We can help each other find ways to overcome our challenges.
"Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used. ~Robert Brault"
Becky
Side note:
Tuesday, I will be putting up standings from what I have right now. I am missing a lot of points so keep that in mind. I will also let you know who won the first Holiday week challenge!
This is the third time a water main has broken since I have lived in my new place. I thought, by the morning, it would be fixed and water would be back on. But at 8 am, there was no water. I looked outside and there was no one working to fix the break. It is now four pm and the water won't be back until sometime tomorrow.
Why am I telling you this story? To talk a little about excuses, those reasons that keep us from reaching our goals.
I wanted to go for a long run today but I wouldn't be able to shower at my house when I was done. It would have been easy to say forget it, and do nothing today. Instead, I found options. I could drive to the office and shower, shower at the gym (which wasn't open until football was already on) or I could call a friend nearby. This was an easy fix.
How was I going to get my 64 oz of water in? It would have been easy to let the lack of water in the apartment keep me from reaching this goal. But it was also an easy fix. I took water bottles with when I went to shower and filled a few up at the work fridge.
My point is this: Life happens. There is always a reason, always an excuse to not do something. They are everywhere, they are easy to find, and they happen to everyone. You are too busy, you work too much, the kids have too much going on, you are tired, you don't feel good, there is no time, it is too much work, and on. But very rarely are excuses and reasons impossible to circumvent. The choice, however, is yours. You have to make a commitment to your health and to your goals. You have to be willing to work for it, make concessions and sacrifices, and be creative. There is always a way, if you have the desire to find it.
I'm not saying there is never a good reason to skip a workout or make a less than healthy decision. What I am saying is, every time you start to make an excuse or find a reason, ask yourself, could the opposite be true? Make it a habit to work around challenges instead of giving into them. Soon, many of the reasons and excuses you used to have will cease to exist as new habits and priorities take hold.
As always, I am here to help you. If there is a challenge you are seeing often or an excuse you just can't seem to get around, tell me about it. I'll ask questions and offer suggestions to help you. Those of you who have asked before know that I won't discount your reasons or your challenges, I will only help you to see them differently. If you don't reach out to me, reach out to a friend or family member. We can help each other find ways to overcome our challenges.
"Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used. ~Robert Brault"
Becky
Side note:
Tuesday, I will be putting up standings from what I have right now. I am missing a lot of points so keep that in mind. I will also let you know who won the first Holiday week challenge!
Sunday, November 20, 2011
Thanksgiving Pickles
Pickles. In my family, they will definitely be found on Thanksgiving day, in the relish tray. More than likely, they will be homemade, pickled by my Grandma with cucumbers from a family member's garden. These are the best pickles I have ever had. And the best part? They count as a vegetable! (Nutritionally, pickles (cucumbers) aren't the best veggie choice, but they are still good for those who struggle with getting veggies in. Keep in mind they typically have a high sodium content.)
For many of you, this may be great news as you struggle to get in your veggies on Thanksgiving day. With tons of turkey, potatoes and stuffing to choose from, often people forget about vegetables entirely.
Here are some tips to get your three cups of vegetables in on Thursday:
1. When snacking before the big meal (while cooking or waiting for the food), focus on the veggie tray. Eat two or three pieces of each veggie offered and you will have one cup down!
2. Sweet potatoes count as a vegetable! Choose them instead of regular potatoes, but be sure you watch the amount of brown sugar or marshmallows you add to the already delicious sweetness.
3. Corn and green beans are an easy addition to any Thanksgiving meal. Volunteer to bring the vegetable so that you know your family will include one.
4. Need a light dinner after the huge Thanksgiving meal? Eat leftovers from the veggie tray or eat a small salad. Leave the stuffing, turkey, and potato leftovers for the weekend.
Thanksgiving week can be challenging when it comes to drinking your water, exercising, and getting your fruits and veggies in. A little bit of planning will help you be successful during the challenge this week.
That being said, give yourself permission to enjoy your favorite foods. A piece of pie, the cheeseball, or the sour cream filled mashed potatoes, will not derail your healthy lifestyle or goals. Eat smaller portions and take the time to enjoy your food. Burn off some calories after lunch. Start a new tradition by taking the family outside for a touch football game, tag, basketball, or hide and seek with nieces and nephews. Or volunteer to help with kitchen clean-up.
Have a Happy Thanksgiving and Safe Travels!!
Becky
"Whether you think you can or you can't, you are right."
For many of you, this may be great news as you struggle to get in your veggies on Thanksgiving day. With tons of turkey, potatoes and stuffing to choose from, often people forget about vegetables entirely.
Here are some tips to get your three cups of vegetables in on Thursday:
1. When snacking before the big meal (while cooking or waiting for the food), focus on the veggie tray. Eat two or three pieces of each veggie offered and you will have one cup down!
2. Sweet potatoes count as a vegetable! Choose them instead of regular potatoes, but be sure you watch the amount of brown sugar or marshmallows you add to the already delicious sweetness.
3. Corn and green beans are an easy addition to any Thanksgiving meal. Volunteer to bring the vegetable so that you know your family will include one.
4. Need a light dinner after the huge Thanksgiving meal? Eat leftovers from the veggie tray or eat a small salad. Leave the stuffing, turkey, and potato leftovers for the weekend.
Thanksgiving week can be challenging when it comes to drinking your water, exercising, and getting your fruits and veggies in. A little bit of planning will help you be successful during the challenge this week.
That being said, give yourself permission to enjoy your favorite foods. A piece of pie, the cheeseball, or the sour cream filled mashed potatoes, will not derail your healthy lifestyle or goals. Eat smaller portions and take the time to enjoy your food. Burn off some calories after lunch. Start a new tradition by taking the family outside for a touch football game, tag, basketball, or hide and seek with nieces and nephews. Or volunteer to help with kitchen clean-up.
Have a Happy Thanksgiving and Safe Travels!!
Becky
"Whether you think you can or you can't, you are right."
Sunday, November 13, 2011
Tips for Fruit Consumption in the "Off-Season"
One week down!
So far, the reports I have received from everyone have been great! While everyone is expressing some challenges, the commitment level of everyone is fantastic. This is one of the most determined and dedicated groups I have had in a challenge so far. I am really looking forward to the next 11 weeks!
I have already had a topic request, so this week I will touch on tips for getting your fruits in, especially when things are going out of season and good fruit can be hard to find.
This morning, I went to the farmer's market to find some fruits and vegetables for the week. To my disappointment, there was NO home grown fruit, ANYWHERE. Not even apples! The only choice was to head to the store.
The grocery store proved to be just as challenging. Much of the fruit wasn't ripe, didn't look good, and worst of all was expensive. I am sure many of you are meeting the same challenges. While not ideal (and not nearly as good as fresh fruit), there are some options to avoid the high prices and poor product this time of year.
1. Buy frozen fruit. If you go to stores like Costco and Sam's Club, buy in bulk. Frozen fruit is great in smoothies!
2. Check for canned fruit sales. If you watch, you can get canned peaches and pears (NOT in the heavy syrup) for under $1 a can. Most times you can get two servings out of a can. Pineapple and mandarin oranges are other good choices.
3. Reach for raisins, which tend to have less additives than other dried fruits. Banana chips are another good option.
4. Check out which fruits are in season here.
Also, you can count one serving of fruit juice a day, but it must be 100% juice.
Fruit is an important source of many vitamins, especially vitamin C. Most fruits, like apples, bananas, and oranges, are easy to grab and take with you anywhere. Dried fruit can be kept at the office, in your car, or in your bag for a quick snack. For those of you who gave up desserts, use fruit as your post-meal or afternoon treat. The natural sugars can curb that sweet tooth!
Again, as a reminder, send me your money (or email me to make arrangements to get it to me) so that I can post standing soon! If you haven't told me your "extra" behavior yet please email me ASAP. To submit your points, you can email, Facebook, text, or call. Also, please let me know how many $$ you owe to the pot for those extra behaviors. I look forward to seeing how everyone did this week!
Becky
"What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter." - Peter Drucker
So far, the reports I have received from everyone have been great! While everyone is expressing some challenges, the commitment level of everyone is fantastic. This is one of the most determined and dedicated groups I have had in a challenge so far. I am really looking forward to the next 11 weeks!
I have already had a topic request, so this week I will touch on tips for getting your fruits in, especially when things are going out of season and good fruit can be hard to find.
This morning, I went to the farmer's market to find some fruits and vegetables for the week. To my disappointment, there was NO home grown fruit, ANYWHERE. Not even apples! The only choice was to head to the store.
The grocery store proved to be just as challenging. Much of the fruit wasn't ripe, didn't look good, and worst of all was expensive. I am sure many of you are meeting the same challenges. While not ideal (and not nearly as good as fresh fruit), there are some options to avoid the high prices and poor product this time of year.
1. Buy frozen fruit. If you go to stores like Costco and Sam's Club, buy in bulk. Frozen fruit is great in smoothies!
2. Check for canned fruit sales. If you watch, you can get canned peaches and pears (NOT in the heavy syrup) for under $1 a can. Most times you can get two servings out of a can. Pineapple and mandarin oranges are other good choices.
3. Reach for raisins, which tend to have less additives than other dried fruits. Banana chips are another good option.
4. Check out which fruits are in season here.
Also, you can count one serving of fruit juice a day, but it must be 100% juice.
Fruit is an important source of many vitamins, especially vitamin C. Most fruits, like apples, bananas, and oranges, are easy to grab and take with you anywhere. Dried fruit can be kept at the office, in your car, or in your bag for a quick snack. For those of you who gave up desserts, use fruit as your post-meal or afternoon treat. The natural sugars can curb that sweet tooth!
Again, as a reminder, send me your money (or email me to make arrangements to get it to me) so that I can post standing soon! If you haven't told me your "extra" behavior yet please email me ASAP. To submit your points, you can email, Facebook, text, or call. Also, please let me know how many $$ you owe to the pot for those extra behaviors. I look forward to seeing how everyone did this week!
Becky
"What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter." - Peter Drucker
Sunday, November 6, 2011
Fall 2011 Health Challenge
Welcome to the Fall 2011 Health Challenge! I am so excited that you decided to take steps to lead a healthier life. The goal - at the end of 12 weeks you have adopted a few healthy behaviors that will become a permanent part of your every day life. Hopefully, you will learn a little bit about yourself and feel better and make steps towards your health goals.
Here is a recap of the challenge guidelines:
Basics
Start Date: Monday, November 7
End Date: Sunday, January 30
12 week challenge
Behaviors are self monitored and self reported on the Monday of each week. You can send me an email, Facebook message, or text.
Buy-in is $5 and is due within the first two weeks of the challenge. Standings will not be released until all buy-in monies have been collected.
The Challenge
Core Behaviors (You will get a point for completing each of these, everyone does these 5 behaviors):
Each day you eat 2 cups of fruit (or one average size piece of fruit, 1/3c of dried fruit)
Each day you eat 3 cups of veggies (1/2 cup of cooked cruciferous vegetables, 2 cups of leafy vegetables, you can count beans as well, but not potatoes)
Each day you drink 64oz. of water
Each day you do at least 30 minutes of cardiovascular exercise (these can be done 30 consecutive minutes, or broken up in to 10 or 15 minute segments)
Each day you do at least 20 minutes of strength training (only 3 points possible a week)
If you have a "perfect" week, you can get 31 points each week.
Everyone will pick at least ONE additional behavior (you can have as many as you want), that they want to work on. This additional behavior is a personal goal of something you want to do or something you want to give up, in addition to the core behaviors. For example, my extra behavior goals are; doing yoga once a week, eating 2 or less desserts a week, not drinking more than 2 alcoholic drinks in a sitting. Each time you break this behavior you owe $1 to the pot that will be split by the winners.
Winning and Prizes Awarded
The winner will be determined only by total points from core behaviors at the end of the challenge. The top three people with the most points will split the money at the end.
Whoever owes the least amount to the pot in the end will be a prize (whoever breaks their "extra" behavior the least amount of times).
Both Thanksgiving and Christmas week, the person with the most points in that individual week, will win a prize.
(For all prizes, I don't count. While I will participate and share my scores, I can't win :)).
Weekly Blogs
Weekly blogs will include standings along with the total in the pot. Each week a health-related topic will be covered. I will not be sending out weekly emails, so please follow the blog or bookmark it. Also, if you use Facebook, as me as a friend and I will add you to the Health Challenge Group. I will post standings here as well as links to articles, tips, etc.
As always, please feel free to ask me any questions, suggest topics, or talk with me about challenges you are having. Use the group as a source of motivation, competition, challenge, and support. I'm looking forward to the fall challenge with all of you! Good Luck!!
Becky
Here is a recap of the challenge guidelines:
Basics
Start Date: Monday, November 7
End Date: Sunday, January 30
12 week challenge
Behaviors are self monitored and self reported on the Monday of each week. You can send me an email, Facebook message, or text.
Buy-in is $5 and is due within the first two weeks of the challenge. Standings will not be released until all buy-in monies have been collected.
The Challenge
Core Behaviors (You will get a point for completing each of these, everyone does these 5 behaviors):
Each day you eat 2 cups of fruit (or one average size piece of fruit, 1/3c of dried fruit)
Each day you eat 3 cups of veggies (1/2 cup of cooked cruciferous vegetables, 2 cups of leafy vegetables, you can count beans as well, but not potatoes)
Each day you drink 64oz. of water
Each day you do at least 30 minutes of cardiovascular exercise (these can be done 30 consecutive minutes, or broken up in to 10 or 15 minute segments)
Each day you do at least 20 minutes of strength training (only 3 points possible a week)
If you have a "perfect" week, you can get 31 points each week.
Everyone will pick at least ONE additional behavior (you can have as many as you want), that they want to work on. This additional behavior is a personal goal of something you want to do or something you want to give up, in addition to the core behaviors. For example, my extra behavior goals are; doing yoga once a week, eating 2 or less desserts a week, not drinking more than 2 alcoholic drinks in a sitting. Each time you break this behavior you owe $1 to the pot that will be split by the winners.
Winning and Prizes Awarded
The winner will be determined only by total points from core behaviors at the end of the challenge. The top three people with the most points will split the money at the end.
Whoever owes the least amount to the pot in the end will be a prize (whoever breaks their "extra" behavior the least amount of times).
Both Thanksgiving and Christmas week, the person with the most points in that individual week, will win a prize.
(For all prizes, I don't count. While I will participate and share my scores, I can't win :)).
Weekly Blogs
Weekly blogs will include standings along with the total in the pot. Each week a health-related topic will be covered. I will not be sending out weekly emails, so please follow the blog or bookmark it. Also, if you use Facebook, as me as a friend and I will add you to the Health Challenge Group. I will post standings here as well as links to articles, tips, etc.
As always, please feel free to ask me any questions, suggest topics, or talk with me about challenges you are having. Use the group as a source of motivation, competition, challenge, and support. I'm looking forward to the fall challenge with all of you! Good Luck!!
Becky
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