Weekly Points 1/2/3/4/5/6
Jason 91/
Amy 91/?/89
Brandi
Bobby 90/
Derek
Jennifer
Mitch
Christie 89/
Kristin 92/
Brandy 89/
Sanda 89/
Karen 87/88(6)/90/
Sunday, May 13, 2012
Monday, April 30, 2012
WEEKLY POINTS!!!!!
Weeks. 1/2/3/4/5/6
Jason. 91/
Amy. 91/
Bobby 90/
Brandi
Jennifer
Derek
Sanda. 89/
Karen 87/
Emma
Christie 89/
Brandy 89/
Kristin. 92/
Sunday, April 15, 2012
Eating step by step!!
Sometimes it is difficult to decide what is a healthy food and what is not!! I found a great list that we should all stick to for the next 6 weeks. It is by Beachbody and it is called "Michi's Ladder"
You need to consumemost of your calories from Tier 1 and 2. You can delve a bit into Tier 3 with the exception of the wine/coffee and 2% milk. Everything else should be sparing if not even less than a daily basis ie. butter!!!!!
Here is the list : www.teambeachbody.com/eat-smart/michis-ladder
The next question you will encounter is how many calories should I consume. Or what is a healthy portion size. It may be helpful to start a food log/ diary to see how you are doing. It can be as simple as writing it in a notebook. There are many apps to help you do this and they will also track your calorie counts.
Some of my favorites are:
To figure out your calories you can reference
You might be surprised how much HEALTHY food you can eat once you start working out. Once you come to that number divide it up into your 3-5 meals and try and eat more calories in the first half of the day. This is known as decrescendo eating. Very different than most are used to eating! Typically we eat small breakfast and lunch and large dinners when we are winding down for the day. We need the majority of our fuel/calories in the first half of the day. Try eating a large breakfast and lunch with a smaller dinner. And incorporate 2-3 snacks during the day. Ideally you should be eating every 2-3 hrs so you can maintain a constant blood sugar and keep your metabolism going strong. This helps curb binge eating and the munchies!!
Honestly if you are eating the right foods you should not be starving. The hardest part is going to be getting used to smaller portions 5-6 times a day and not eating sugars! ( at least for me)
Sunday, June 6, 2010
Contest Rules
It's getting close to summer and time to get in shape (or stay in shape) so we can feel healthy and confident as we hang around the pool. Come join us to get rid of those bad habits and make new habits that will give you a healthier lifestyle and maybe some $ in the process. This competition is GREAT not only because you could win money, but anyone can win; losing weight has nothing to do with it (but will definitely be an added benefit)!!!
Here's how it works: All participants will need to donate $35 to the pot by April 19 to be involved. The contest will run for 6 weeks. We will start April 23 and end June 2. The weeks will run Monday thru Sunday. There are 15 points to be earned each day; 6 days a week. Choose ONE full day per calendar week as your free day with no exceptions (for example you cannot choose two 1/2 days.) Total points you can earn in a week is 92 which includes the 2 bonus points . All points need to be sent to Bobby every Sunday night so he can enter them. Top 2 people will win!! 1st place wins 75% of pot; 2nd 25%. Good Luck!!!
Here is the point breakdown:
**No refined sugars (no desserts, sugar sodas. 100%juice okay but only 12oz or less. Plant sugars such as agave and stevia okay.)- 1 POINT
**No Unhealthy Snacks (This includes fatty chips, high calorie crackers, butter popcorn etc.) - 1 POINT
**Healthy and Correctly Portioned Breakfast (Use Weight Watchers rule of thumb...size of deck of cards) -1POINT
**Healthy and Correctly Portioned Lunch - 1POINT
**Healthy and Correctly Portioned Dinner - 1 POINT
**No overeating at mealtimes -1 POINT
**Eat three vegetable portions daily and at least 1 must be a green one but not peas! (Raw leafy 1 cup; cooked non leafy 1/2 cup.) 3 POINTS (1 for each serving)
**No snacking after 9:00 pm (If your schedule is such that you have not eaten dinner do it or if your workout ends after then eat something but no snacking after) - 1POINT
**Take Multi-Vitamin daily -1 POINT
**Drink 64 oz of fluid (40 oz MUST be WATER!! NO sugary drinks like soda or even DIET SODA , or teas or coffees)-1POINT
Here's how it works: All participants will need to donate $35 to the pot by April 19 to be involved. The contest will run for 6 weeks. We will start April 23 and end June 2. The weeks will run Monday thru Sunday. There are 15 points to be earned each day; 6 days a week. Choose ONE full day per calendar week as your free day with no exceptions (for example you cannot choose two 1/2 days.) Total points you can earn in a week is 92 which includes the 2 bonus points . All points need to be sent to Bobby every Sunday night so he can enter them. Top 2 people will win!! 1st place wins 75% of pot; 2nd 25%. Good Luck!!!
Here is the point breakdown:
**No refined sugars (no desserts, sugar sodas. 100%juice okay but only 12oz or less. Plant sugars such as agave and stevia okay.)- 1 POINT
**No Unhealthy Snacks (This includes fatty chips, high calorie crackers, butter popcorn etc.) - 1 POINT
**Healthy and Correctly Portioned Breakfast (Use Weight Watchers rule of thumb...size of deck of cards) -1POINT
**Healthy and Correctly Portioned Lunch - 1POINT
**Healthy and Correctly Portioned Dinner - 1 POINT
**No overeating at mealtimes -1 POINT
**Eat three vegetable portions daily and at least 1 must be a green one but not peas! (Raw leafy 1 cup; cooked non leafy 1/2 cup.) 3 POINTS (1 for each serving)
**No snacking after 9:00 pm (If your schedule is such that you have not eaten dinner do it or if your workout ends after then eat something but no snacking after) - 1POINT
**Take Multi-Vitamin daily -1 POINT
**Drink 64 oz of fluid (40 oz MUST be WATER!! NO sugary drinks like soda or even DIET SODA , or teas or coffees)-1POINT
**Choose one thing that you are going to give up or that you struggle with that will earn you a daily point. This must be declared at the beginning of the competition. It may overlap some of our current rules. That is fine. You will get dbl the points that day if you are successful but you will also lose dbl the points if you are not. ( ex. No soda, no sugar, no coffee, no late night eating etc)
1 POINT
**Exercise Aerobic/Weight Training Combined workout 45 Minutes for a combined total of 6 workouts a week or 4 1/2 hrs of workout time. You may do your workouts however you need to to reach this. (Some people are training for triathlons/marathons etc and may workout more than once a day and may not physically be able to keep up with a 6 day a week schedule) - 2POINTs per workout total 12 in a week
**Workout bonus. If you workout 6 hours a week you get 1 bonus point. If you workout 7 hours a week you get 2 bonus points. (Keep in mind these extra hours MUST be rigorous workouts. Walking does not count unless that is rigorous for your body type.)
Total = 15 Points daily
***Bonus Points***
There are 10 Bonus/Free points that can be used ONLY when you are on a TRUE vacation or if you are working more than 12 hours in a day. For example if you are on a TRUE vacation and you don't workout and you eat sugar you can choose to use 3 of your 10 bonus points to supplement the three you would lose. You must let us know when you are using them. If you don't use them during the contest you lose them.
Hopefully this will appeal to the masses and truly help us to make these habits part of our daily lives. I have tried to make this doable even for the busiest person and those who take lots of vacations. This may be a little rigid but it's only for 6 weeks.
This contest is based TOTALLY on HONESTY!!! If you can't be honest then don't do it. But just use your judgement to decide what is ok and what is not; remember the goal here is to make healthy choices. For example if you are training for a marathon and run several miles it is ok to have gatorade (which has sugar in it); but Gatorade is not ok just to have as a random drink if not used for workout purposes. If you still are not sure just email me akirkham711@gmail.com. . Here is to a more healthy lifestyle and fitter you!!!! YOU can do this!!!
**Exercise Aerobic/Weight Training Combined workout 45 Minutes for a combined total of 6 workouts a week or 4 1/2 hrs of workout time. You may do your workouts however you need to to reach this. (Some people are training for triathlons/marathons etc and may workout more than once a day and may not physically be able to keep up with a 6 day a week schedule) - 2POINTs per workout total 12 in a week
**Workout bonus. If you workout 6 hours a week you get 1 bonus point. If you workout 7 hours a week you get 2 bonus points. (Keep in mind these extra hours MUST be rigorous workouts. Walking does not count unless that is rigorous for your body type.)
Total = 15 Points daily
***Bonus Points***
There are 10 Bonus/Free points that can be used ONLY when you are on a TRUE vacation or if you are working more than 12 hours in a day. For example if you are on a TRUE vacation and you don't workout and you eat sugar you can choose to use 3 of your 10 bonus points to supplement the three you would lose. You must let us know when you are using them. If you don't use them during the contest you lose them.
Hopefully this will appeal to the masses and truly help us to make these habits part of our daily lives. I have tried to make this doable even for the busiest person and those who take lots of vacations. This may be a little rigid but it's only for 6 weeks.
This contest is based TOTALLY on HONESTY!!! If you can't be honest then don't do it. But just use your judgement to decide what is ok and what is not; remember the goal here is to make healthy choices. For example if you are training for a marathon and run several miles it is ok to have gatorade (which has sugar in it); but Gatorade is not ok just to have as a random drink if not used for workout purposes. If you still are not sure just email me akirkham711@gmail.com. . Here is to a more healthy lifestyle and fitter you!!!! YOU can do this!!!
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