Scope
This challenge is meant to provide a 12‐week support system with accountability to the scale and also to present resources and decision‐making tools to help make the best changes needed to maintain a healthier lifestyle. The winners of this challenge will be determined by the highest amount of points at the end of the 12‐week challenge. Points are awarded by percentage of weight lost each week, nutrition choices, and fitness accomplishments. The percentage of weight loss will be determined weekly at your weigh‐ins, and the nutrition and fitness points will be awarded based on “log books” or diaries submitted weekly. Follow this blog to get all kinds of helpful information & tips during the 12 week challenge.
**Take the honor system seriously. It is totally normal to have zero points awarded here and there. In fact, if you are “perfect” throughout the entire 12-week challenge I will be enormously surprised! By lying, you will only cheat yourself in the long run. This is supposed to be challenging, but it can also be life changing!**
LOGS
Print out these logs and use them every week during the challenge to keep yourself on track. If you have a log you would rather use, feel free to do so. Add up your points at the end of each week and send your points to me. You do not send in the actual logs until the end of the contest. If you do not send in the logs at the end of the contest, a number points will be subtracted from your total.
NUTRITION LOGS: A “healthy” meal is one that contains complex carbs, protein, and good fats. The inclusion of the following in any one meal will equal no points given for that meal: alcohol, fried foods, or dessert. A maximum of 5 points will be awarded for meeting the requirements of good nutrition for that day—this means a participant with perfect nutrition will receive 35 points in one week.
FITNESS LOGS: It is important to not only log more hours of activity, but also improve the quality and intensity of activity. Up to 3 points will be awarded to each participant for each day, so someone with a perfect week of fitness will receive 21 points. Three points will be awarded to a participant on a single day if more than an hour and a half of intense and sequential activity occurred (ex: a long run, walk, sports game, weight lifting session, etc). Two points will be awarded to a participant for activity totaling somewhere between 30 minutes to an hour and a half in a day, broken up into no more than two activity sessions. One point will be awarded for activity above normal daily intensity, but totaling less than 30 minutes. Zero points, of course, will mean that you did nothing over your daily, routine activity.
