8 Week Health and Fitness Challenge Rules

8 Week Health and Fitness Challenge Rules

Description of Program: Simple plan of healthy eating/healthy lifestyle resulting in possible weight loss and probable gain of healthy habits.

Amount of loss/gain depends on how competitive you are and your commitment!

Rules:

Program runs for eight weeks - Beginning Wednesday, September 16th and ending Wednesday, November 11th. To participate please pay $20.00 through PayPal or other arranged payment by Tuesday, September 15th at midnight.  

Weigh In – Weigh yourself at home every Wednesday. You don’t have to report your weight, just your weight loss/gain. Record your weight loss/gain (from Wednesday morning to Wednesday morning) on the Point Tracker.

Lost Pound Points – Weigh in every Wednesday morning and give yourself 15 points if you lost weight or maintained your weight that week. (or, if you want to gain weight/pregnant, reverse the rule.)

Track Points Daily on point tracking sheets. We will go from Wednesday morning to Wednesday morning each week. Calculate your weight loss Wednesday morning and your points for the week. Then submit your points and pounds lost using the "Weight / Point Submission" link on the blog. You don’t need to send your point tracker sheet, just send your point total and pounds lost! If you send your points on Wednesday the administrator will give you an additional 5 points (you do not add these points, the administrator will). Points are on the honor system!  
*If you are pregnant and are uncomfortable posting weight gain each week.  You may submit a "P" for pregnant or simply a 0.  

Healthy Food Points – See Healthy Food List

· Add 5 points for each good food eaten in the Fiber, Protein, Fruit/ Vegetable and Dairy groups.

· Add 5 points for taking a vitamin supplement.

· See sheet for maximums.

Water Points – Earn 10 point for drinking 64 oz. of water each day.

Free Meal – One free meal per week (this meal may include dessert). Your food addiction is not allowed during your free meal.

Bad Food Points – See included sheet. Subtract five points for every bad food eaten. No Max! Remember: "bad foods" points are per food. If you have a cheeseburger, fries, coke, and a frosty you just lost 30 points (2 slices of white bread -10 pts, cheese -5 pts, fries -5 pts, coke -5pts, ice cream -5 pts). Moral of that story, avoid a cheeseburger combo meal at Wendy's!

Exercise Points – Earn 50 points for any combination of exercise for 30 minutes. More exercise is encouraged, however, you can only earn 50 points per day Monday through Saturday. No exercise points can be earned on Sunday, Sunday is a day of rest.

· Cardio - Walking, jogging, elliptical, bicycling, swimming, etc.

· Resistance - Weight lifting, Pilates, yoga, pushups, sit-ups, lunges, squats etc.

· 30 minutes = 50 points

After 8 p.m. Points – Earn 10 points if you only eat one healthy snack after 8:00 p.m.

Addiction – Choose something you struggle with that takes away from living a healthy lifestyle, whether it’s a food addiction, computer addiction, or addiction to sleeping. Whatever the addiction, you receive 10 points for each day you do not succumb.

Everyone has different weaknesses. When deciding on your “addiction,” we recommend that you pick a food that you are "addicted" to: something you can't seem to say "no" to, no matter what. (e.g. caffeine, chocolate, chips, ice cream, alcohol, etc.). If you can go all day long without succumbing to your addiction you give yourself 10 points.

Now, if you're one of those amazing self-controlled individuals who don't have a food addiction, then pick something that is taking you away from leading a healthy life (e.g. spending too much time on the computer, watching TV for three hours, etc.). But you must be specific in your addiction as not to "fudge" the points. Think hard and truly choose something that you'll need to work towards. It would not be fair to the group if you picked "don't drink caffeine" and you haven't picked up a Coke or Coffee for over 2 years.

Personal Prayer or Meditation Points – There’s a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body.

· 5 points for morning prayer/meditation

· 5 points for evening prayer/meditation

· 10 points max for daily personal prayer/meditation

Read – Read the scriptures or an inspirational book. 10 points.

Family Night Points – 30 points per week for holding a weekly Family Night with a spiritual/motivational thought, activity, and treat. No bad food points for one Family Night treat! If you’re on your own, this can be a night where you work on boosting your spirituality or bonding with your family—something above and beyond your normal routine. (The points are recorded under Monday on the Point Tracker, but choose the night that works best for you.)

Optional Monthly Fast – If you choose to fast once a month you can still receive full points for the day if you have at least one serving from each food group at the end of the day.

Payout-- The money will be paid out at the end of the challenge as follows:

50% goes to the person with the highest points

25% goes to the person with the 2nd highest points

25% goes to the person with the highest percentage weight lost

Note: An individual can only receive one payout