Feeling Great in Eight
A simple plan of healthy eating/healthy lifestyle resulting in possible weight
A simple plan of healthy eating/healthy lifestyle resulting in possible weight
loss and probable gain of healthy habits for both body and spirit.
This is a team effort! Pick your own team mate.
Rules:
*Program runs for eight weeks – Beginning ______________and ending _________________.
*Track points daily on point tracking sheets. We will go from Monday morning to Sunday evening each week. Total your points at the end of each week and share your results with your team. You will also need to report your team points to ___________ each week and she will announce the winning team each week by email. The winning team will receive a pamper night given by other teams. A get together will also be planned, for all to attend, to celebrate how well we all did for 8 weeks.
*Good Food Points: 10 pts.– See included sheet. Your goal is to eat up to 10 good foods a day. Not more than 10!! (Use your judgment when it comes to casseroles). Add one point for each good food eaten. Hint: Tally on chart for each good food, but use F and V to help keep track of Fruits and Veggies. F&V are separate points than the good food points.
*Bad Food Points: -2 pts per bad food– See included sheet. Subtract 2 points for every bad food eaten. NO MAX! For healthy treats subtract only 1 point (low sugar cookies, healthy cupcakes, etc.). If you don't have any bad food points for the week, take a free day of your choice. No minus points for one day but don't go overboard on the bad foods!
*Exercise Points: 20-30 min. = 15 points, 31-60 min. = 20 points. 20 points MAX per day. Exercise is any activity that raises your heart rate (walking with the kids or through the mall does not count). Strength training: 5 pts/day (If while you exercise you do strength training, that would add an additional 5 points to your exercise points). No exercise points allowed on Sundays.
*Daily Calendar – Earn 1 point per day by following the daily calendar. This will be emailed to you each Saturday or Sunday for the upcoming week.
*Water Points – Earn 10 points daily for drinking water. 32 oz./day week 1, 40 oz./day week 2, 48 oz./day weeks 3, 4, 5, 6, 7, & 8.
*5+ Fruits & Vegetables – Earn 10 points (in addition to your 10 good food points) if you eat a combined total of 5 fruits and vegetables – count the V’s and F’s from the good food box. (You’ll lose more weight if one is an apple, doesn’t matter about the size. Also, of the five … let only one be an apple.)
*Eating after 9PM: -5 pts. Make your final snack be a fruit sometime before 9 PM. If you eat after 9 PM, take 5 points off your points for the day. Our bodies need to rest!
*Personal Prayer Points: 5 pts – There is a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. 5 points per day for am/pm personal prayer. That’s 0 points if you miss one or the other. (Family/dinner prayer or Sacrament prayers not included … has to be personal!)
*Daily Scripture Study Points: 5pts. each day for personal scripture study.
*Total your points – Inform your team captain of your score by 10:00 a.m. Monday morning, if possible.
GOOD LUCK!!! Max pts. Possible per day = 66 pts.
*Program runs for eight weeks – Beginning ______________and ending _________________.
*Track points daily on point tracking sheets. We will go from Monday morning to Sunday evening each week. Total your points at the end of each week and share your results with your team. You will also need to report your team points to ___________ each week and she will announce the winning team each week by email. The winning team will receive a pamper night given by other teams. A get together will also be planned, for all to attend, to celebrate how well we all did for 8 weeks.
*Good Food Points: 10 pts.– See included sheet. Your goal is to eat up to 10 good foods a day. Not more than 10!! (Use your judgment when it comes to casseroles). Add one point for each good food eaten. Hint: Tally on chart for each good food, but use F and V to help keep track of Fruits and Veggies. F&V are separate points than the good food points.
*Bad Food Points: -2 pts per bad food– See included sheet. Subtract 2 points for every bad food eaten. NO MAX! For healthy treats subtract only 1 point (low sugar cookies, healthy cupcakes, etc.). If you don't have any bad food points for the week, take a free day of your choice. No minus points for one day but don't go overboard on the bad foods!
*Exercise Points: 20-30 min. = 15 points, 31-60 min. = 20 points. 20 points MAX per day. Exercise is any activity that raises your heart rate (walking with the kids or through the mall does not count). Strength training: 5 pts/day (If while you exercise you do strength training, that would add an additional 5 points to your exercise points). No exercise points allowed on Sundays.
*Daily Calendar – Earn 1 point per day by following the daily calendar. This will be emailed to you each Saturday or Sunday for the upcoming week.
*Water Points – Earn 10 points daily for drinking water. 32 oz./day week 1, 40 oz./day week 2, 48 oz./day weeks 3, 4, 5, 6, 7, & 8.
*5+ Fruits & Vegetables – Earn 10 points (in addition to your 10 good food points) if you eat a combined total of 5 fruits and vegetables – count the V’s and F’s from the good food box. (You’ll lose more weight if one is an apple, doesn’t matter about the size. Also, of the five … let only one be an apple.)
*Eating after 9PM: -5 pts. Make your final snack be a fruit sometime before 9 PM. If you eat after 9 PM, take 5 points off your points for the day. Our bodies need to rest!
*Personal Prayer Points: 5 pts – There is a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. 5 points per day for am/pm personal prayer. That’s 0 points if you miss one or the other. (Family/dinner prayer or Sacrament prayers not included … has to be personal!)
*Daily Scripture Study Points: 5pts. each day for personal scripture study.
*Total your points – Inform your team captain of your score by 10:00 a.m. Monday morning, if possible.
GOOD LUCK!!! Max pts. Possible per day = 66 pts.
1 comment:
I think this looks great! I have a book of motivational quotes. I'll dig it up and you can look through it. Recipes would be fun, success stories,and workout ideas. Maybe some scriptures about having a healthy body, books to read etc. I love the idea, good job!
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