Track Points Daily.
The week goes from Monday morning to Monday morning. Use checklist to help keep track of points
daily.
Weigh In.
We will weigh in each Monday(starting on day1). Try for the same time of day each week. Everyone earns 10 points for ANY lost weight
as long as it’s half a pound or more.
Anyone who is already at their goal weight and
maintains within a ½ lb fluctuation, or is within ½ lb of their starting weight
from the week before, gets 5 points for maintaining. Those who are pregnant can earn 5 points for
maintaining or gaining up to 1 lb per week.
Mini-Competitions. There will be two mini-competitions on
week 2 and week 4. If you want participate
in these challenges, you will need to let me know in your weekly email to me. I will have random.org choose the winner out
of those who successfully complete the challenge.
Good Food Points. You get 5 points for each serving you eat, up
to the maximum points for each day. You
may eat more if you’d like, but you don’t get extra points for extra servings. Be careful about consuming too many extra
servings if you are trying to lose weight.
Poor Food Points. You will deduct 5 points for each serving of
foods you eat on the bad foods list. No
max! If you eat 10 servings of bad food,
you get -50!
Water Points.
You get 5 points for drinking 64 ounces of water a day. That is just less than four normal size water
bottles, or 8 cups. I like to number
water bottles 1-4 so I can sip on them throughout the day and still keep track. If you are a milk drinker, you may substitute up to 16 ounces of low fat
milk for 16 ounces of water.
Sleep. Recommended adult sleep is at least 7
hours a night. Lack of sleep can have a reverse effect on fitness. 5 points
will be awarded each day as you get the 7 hours of recommended sleep. While it
may be easy to lie down for 7 hours a night – actually sleeping may be more
difficult. If your sleep is interrupted
for good reason (like a new baby, incontinence issues, stress-related waking,
NOT watching your favorite movie!) – you may still earn the points provided you
are at least attempting to sleep for 7 hours.
Exercise Points.
15-29 minutes= 20 points. 30-45 minutes= 30 points. 46 minutes and up=
40 points. Max of 40 points a day. No exercise points counted on Sundays. Exercise can be resistance training,
cardiovascular, zumba, yoga, pilates, brisk walking, etc. Customize this to
your personal fitness ability and preference. Pretty much anything that gets
your heart rate up and maybe a little sweat on your brow. Keep in mind that your ability is not the
focus – it’s the fact that your doing something!
After 8 PM Points. You earn 10 points if you stop eating at 8
PM. Or 3 hours before bed. If you regularly go to bed at midnight, then
you can eat up to 9 PM. Just make sure
you can still get your 7 hours of sleep in!
(If you have issues with blood sugars or other reasons you can not keep
this rule, let me know and we will work it out.) Eat after eight…. Put on weight!
Daily Bonus Points.
Every week I will send out emails that include ways you can earn bonus
points. They are worth 5 points a day. Life happens and you may not be in a place where
you can do the daily bonus on the day it is assigned. If this is the case, do it BEFORE the day it
is assigned and you can get the full 5 points.
If you don’t do it early or on the assigned day, you lose the points.
Supplement Points.
Can be something like a multivitamin, or calcium and vit D, or fish oil,
or a combination of all three.
Prayer/Meditation.
Receive 10 points for daily personal
prayer or meditation. Group prayers or
prayers over meals do NOT count.
Scriptures/Inspirational
Reading.
Receive 10 points for reading scriptures, or another inspirational book,
daily. Audio format permitted.
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