From the blog we used before, I note the author wrote, "We need do this the right way so that we can make PERMANENT changes." And that is indeed what we want. We want to make changes we can keep up with and keep doing for the rest of our lives. This isn't some kind of diet or get-healthy-fast exercise plan. It's a way to help us get started on eating and exercising in a healthy way for the rest of our lives.
Please make suggestions, which you can do by posting as an author or commenting.
Challenge Rules
The purpose of this challenge is to motivate us and help us take one step at a time toward
a healthier lifestyle, NOT overwhelm us! We need do this the right way
so that we can make PERMANENT changes. We will start by going for 8
weeks. Each week, we will work on adding one new healthy lifestyle
habit. Together we can take things to the next level. We will write on
this private blog to help support each other. This will be a fun part
of our challenge and and will provide us with the accountability and
motivation to stay in it. Participants earn 1 bonus point each week for
blogging on our private blog. ***(See note at the bottom about bonus
point blogging)
Here's the full scoop on the points structure (Don't worry - I'll provide you with a spreadsheet to keep track of everything!)...
Week 1 (Dec. 2-8): Start Keeping a Food Journal Each day, write down what time you wake up, the time you eat, what you eat, how much you exercise, how much water you drink and what time you go to bed. For those of you who work, it may be easier to keep track of this on a little notebook kept in your purse. Earn 1 point for each day that you complete a full journal.
Total Week 1 Points Possible: 7
Week 2 (Dec. 9-15): Continue Week 1 habits. Cut out all sugar, junk food, soda pop, and fast food! This is going to be the hardest week for all of us. This is as much a mental challenge as a physical challenge. Also, you can allow yourself natural sugars like fructose just make sure that you pair them with a protein to maximize energy. So, if you eat an apple pair it with some nuts or a string cheese. Also, you can have the sugar that is in a small amount of a sauce like a dressing or BBQ sauce.
Total Week 2 Points Possible: 14
Week 3 (Dec. 16-22): Continue Week 2 habits. Eat 2 servings of fruit and 3 servings of vegetables per day.
Total Week 3 Points Possible: 21
Week 4 (Dec. 23-30): Continue Week 3 habits. Exercise a minimum of 30 minutes per day, 5 days per week. This can be as simple as brisk walking. The goal is to raise your heartbeat. If you're feeling a good cardio workout, working up a sweat, increased heart rate, it counts. Also, the more that you can vary your exercise routine the better. So, do cardio one day and weights another. Try different forms of exercise (i.e. an elliptical one day and swimming another). Try to establish a routine. If you must, you can split this into three 10 minute segments for a total of 30 minutes.
Total Week 4 Points Possible: 26
****For the remaining weeks, we will need to eat low glycemic, sticking to the recommended foods list and we will earn a point for each day that you do so.
Here's the full scoop on the points structure (Don't worry - I'll provide you with a spreadsheet to keep track of everything!)...
Week 1 (Dec. 2-8): Start Keeping a Food Journal Each day, write down what time you wake up, the time you eat, what you eat, how much you exercise, how much water you drink and what time you go to bed. For those of you who work, it may be easier to keep track of this on a little notebook kept in your purse. Earn 1 point for each day that you complete a full journal.
Total Week 1 Points Possible: 7
Week 2 (Dec. 9-15): Continue Week 1 habits. Cut out all sugar, junk food, soda pop, and fast food! This is going to be the hardest week for all of us. This is as much a mental challenge as a physical challenge. Also, you can allow yourself natural sugars like fructose just make sure that you pair them with a protein to maximize energy. So, if you eat an apple pair it with some nuts or a string cheese. Also, you can have the sugar that is in a small amount of a sauce like a dressing or BBQ sauce.
Total Week 2 Points Possible: 14
Week 3 (Dec. 16-22): Continue Week 2 habits. Eat 2 servings of fruit and 3 servings of vegetables per day.
Total Week 3 Points Possible: 21
Week 4 (Dec. 23-30): Continue Week 3 habits. Exercise a minimum of 30 minutes per day, 5 days per week. This can be as simple as brisk walking. The goal is to raise your heartbeat. If you're feeling a good cardio workout, working up a sweat, increased heart rate, it counts. Also, the more that you can vary your exercise routine the better. So, do cardio one day and weights another. Try different forms of exercise (i.e. an elliptical one day and swimming another). Try to establish a routine. If you must, you can split this into three 10 minute segments for a total of 30 minutes.
Total Week 4 Points Possible: 26
****For the remaining weeks, we will need to eat low glycemic, sticking to the recommended foods list and we will earn a point for each day that you do so.
Week 5 (Dec. 31-Jan. 6): Continue Week 4 habits. Drink at least 64 ounces of water per day, but current studies suggest that drinking at least half of your body weight in ounces per day is a better choice. So, if you weighed 200 pounds you would need 100 ounces of water per day.
Total Week 5 Points Possible: 40
Week 6 (Jan. 7-13): Continue Week 5 habits. Take supplements each day as recommended on the packaging. This can be a simple vitamin or something more as you need it.
Total Week 6 Points Possible: 47
Week 7 (Jan. 14-20): Continue Week 6 habits. Start your day with "Quiet Time" every day. This should be at least 30 minutes of meditation, but can include your own scripture study or other meditation that you currently do.
Total Week 7 Points Possible: 54
Week 8 (Jan. 21-27): Continue Week 7 habits. Sleep at least 7 hours each night.
Total Week 8 Points Possible: 61
Cumulative Points Possible for the ENTIRE 8 Week Challenge: 270
***All participants will become "authors" on this blog (which will become private once we start) and to create the community, support, and camaraderie, everyone can take advantage of the optional bonus point and blog once a week.
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