The Challenge: CHALLENGE 3 GUIDELINES

Saturday, August 15, 2009

CHALLENGE 3 GUIDELINES

We have ONE week until challenge 3 begins. In order to be included in all of the data, I need you to please contact me by Wednesday, August 19th. I am doing all of the results on spreadsheets this round so I need to get it all ready asap. I will put a list of everyone doing the challenge on the righthand side of this blog, that way you can check and make sure your name is on it! If not, email me! tctummy@yahoo.com

There are 2 versions of the challenge this round. Please choose which version you will be doing. You will tell me this information in the form I send you on Thursday, along with all of your other information. So be ready for that!

Here are the guidelines:

Version ONE: LOSE (this means you have weight to lose)

*25 Cheats in 17 weeks

*Exercise 4-6 times a week

*Minimum 72 ounces of water a day (the more the better)

*No fried foods (includes chips at mexican food places)

*No sweets

*No more than 12 ounces of soda a day.

*Regulate your eating out. Once a week if possible. If not possible, monitor food choices

Version TWO: MAINTAIN (this means you do not have weight to lose. This is more about learning how to live a healthy lifestyle)

Same as above, except for these two things:

*34 Cheats in 17 weeks (that is 2 per week)

*You have the option of the "2 bite" decision. This should help you to learn that you CAN eat a little of something sweet, but it is important that you limit it. If you only eat 1-2 bites, then you do NOT have to count it as a cheat. For some, this will help...for others it won't. You just have to know your own limits. However, if you can gain that self control to stop after 2 bites, you will be able to enjoy more and keep the weight off. It will be very beneficial to learn how to do this.

What is considered a sweet?

Mostly desserts. Cookies, icecream, candy, chocolate, milkshakes, cake, pies, etc.

Yogurt, 100 calorie snacks, and things of that nature are fine.

You use your cheats on the following:

*If you eat a sweet.

*If you eat fried foods.

*If you drink more than 12 ounces of soda for the day.

Basically if you break one of the guidelines, you will use a cheat. It is important to keep up with your cheats. Beauties that kept up with them in their head often found it hard to remember. Those that made little coupons took it much more seriously. I strongly encourage you to have some sort of system.

What is considered exercise?

Usually an average of 30 minutes with your heartrate up can be considered exercise. Everyone is on a different level so it varies. You need to be breathing hard and sweating for at least 30 minutes if you want your body to respond to it.

ON SUNDAY, AUGUST 23RD, YOU NEED TO TAKE ALL OF YOUR MEASUREMENTS AND CHECK YOUR WEIGHT SO THAT YOU HAVE A STARTING POINT. I WILL EMAIL YOU A DATA SHEET FOR THIS IF THAT WILL HELP. I WILL ALSO SEND YOU A FORM TO SUBMIT BACK TO ME WITH ALL OF YOUR INFO TO GET YOU SIGNED UP. BE LOOKING FOR BOTH OF THESE ON THURSDAY.

Looking forward to it!!!

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Frequently Asked Questions

1. What is considered a "cheat?"

Soda, anything sweet (ice cream, candy, cookiest, etc), any fried foods. So if you eat cookies, you use a cheat. If you eat french fries, you use a cheat.

2. Are the 100 calorie snack packs ok?

One day is ok. I would not take advantage of them. More than one a day will hurt your progress in weight loss.

3. Is diet soda considered soda?

Honestly, in the past it has not counted as soda. However, the more I read about it, the more I understand that it DOES NOT help you in your journey at all. WATER is what you need to fuel your muscles and body for weight loss. If I were you, I would count diet soda as soda and stick to less than 12 ounces a day.

4. Is coffee a cheat?

If you drink coffee INSTEAD of soda then you are good to go. Stick to less than 2 cups a day. If you drink soda and coffee, you are hurting your journey as well.

5. Is it important to measure your inches?

Some rounds we measure and turn in inches, some we don't. However, many women lose inches first (before weight) so it is much more encouraging to keep up with inches and measurements. It really depends on your preference and how much weight you need to lose.

6. When do we weigh in?

You weigh in on Friday mornings. Just get into the habit of weighing in first thing Friday and turning your results in by Friday evening. I will post results either on Saturday or Sunday, but it helps me so much to have the results by Friday night.

Make sure to weigh yourself at the beginning of the challenge so you have an accurate starting weight. And use the same scale each week, it matters!

7. Do I need to make cheat cards?

I would say FOR SURE. If you create tokens or little cheat cards then you will keep up with your cheats much better and you will take the challenge much more seriously. I think it is super important.

8. Can I do the challenge if I am just maintaining my weight?

Of course. Many girls do this just for accountability since they have met their goal through the past challenges. If you choose to do the maintain program then be sure to tell me that. You get double the cheats if you are maintaining.

9. Can I view others results?

Yes. I will send out a link during the weekend that you can click on and you are able to see everyones results. We do not put our weight on the sheet, but you can see pounds lost, etc.

10. How do I quit the challenge?

I would just appreciate an email saying that you need to drop out. I promise, its ok! There are just some times when it doesnt work out to be in the challenge. It just helps me a lot to know you have dropped out instead of just not hearing from you.

11. How much water do I need to drink?

At least 72 ounces a day. The more overweight you are, the more water that your body needs. It is important that you drink your water THROUGHOUT the day and not all at once. That is not healthy for your body.