Fit4Fun!

Fit4Fun is starting on Monday August 20th. Read through ALL the information below, as there have been several changes to this awesome program. Please contact me if you have any questions.

Fit4Fun!

A simple plan to balance physical, emotional and spiritual health!

Info & Introduction

The Fit4Fun program will run for four weeks– beginning Monday August 20^th  and ending Monday September 17th {weigh-in in the am & you’re done}. Teams of two {unless we have an odd number of participants}, with each team selecting a team name. Each participant will be provided tracking sheets to record good food points, bad food minus points, exercise points, daily calendar challenge points, after 9 P.M. minus points, water points, 5+ fruit & veggie points, personal prayer points and personal scripture study points.  Weigh-ins?  We’re going to roll a little differently this time - Weigh yourself on Monday morning {8/20} and record your weight. Instead of a weekly weigh-in, we’re going to weigh in bi-weekly. On Monday morning, September 3^rd, weigh again and send me your total number of pounds lost so far. Now weigh in for the final time on the 17^th.  Email or text me the total number of pounds you’ve lost, as well as the number you’ve lost in the last 2 weeks. “Bonus Points” will be assigned accordingly. More information on that to follow.  Nobody will know how the competition is faring, weight wise. My reason for doing it this way is the hope that everyone will stay motivated. Remember this will be a team effort. Please use your best judgment & remember that we use the Honor System. **FASTING ALLOWANCE ** On Days you fast, you’re welcome to make adjustments as necessary. I know some have a hard time earning all their good foods and water. If you don’t consume any negative foods or eat after 9 and you’ve done your best to get all your healthy foods & fruits and veggies in, give youself full food points for the day.   

The weeks will run from Monday to Sunday.  Total points need to be emailed or texted to Erica every Monday by 2 pm. Calendar tasks will be posted on the blog: funandfitinfive.blogspot.com by Sunday evening. Results will be posted by Monday evening.

On Monday morning, August 20^th , you’ll weigh yourself for your starting weight.  Lost pounds will be tracked starting 2 Mondays later. And then the last Monday of the competition.

To give us all a little more incentive & keep us committed, each participant will ante-up $15 each to put in the kitty.

The Winning teams will get the CASH!

***If your total score, before the “bonus” weight loss points, is 2010 or more, you will be eligible to get your $15 participation money returned to you!***

The total number of points possible is 2020. There is a very small margin for error in order to qualify for this. As a result of this possibility, I’m removing the 3^rd place/top individual winner. Hopefully this will still allow for some cash to go to the winners, but still provide everyone an equal chance to at least “break even” {regardless of weight loss}. If you come in 1st or 2nd place, you forfeit this eligibility and your participation fee will be pooled with all other contributions. 

1^st place – 65%                     2^nd place – 35%

Rules:

µProgram runs for five weeks - Beginning Mon. August 20^th & ending September 17^st {this is just the weigh-in day}

µ Track points daily on point tracking sheets.  We will go from Monday morning to Sunday evening each week.  Total your points and email or text them to me. I’ll post the point totals for the teams on the blog, so everyone can see how we’re all doing.

µ ONE free meal per week, Free Day on Labor Day and 1 Free Day of your choice. Please note that a free day only exempts you from bad food points. It’s not an automatic full-points-for-the-day. You still need to earn all your other points, including good food, fruit & veggie, water & exercise points.

µ Good Food Points – See included sheet.  Add one point for each good food eaten, up to 10 points a day. Limit of 3 good food points for whole wheat food items per day.

µ Bad Food Points – See included sheet.  Subtract 2 points for every bad food eaten.  NO MAX! L

µ Exercise Points: 15-30 min. = 10 points, 31-45 min. = 15 points, 46-60 min. = 20 points, 20 points MAX per day.  Exercise can be done in segments (e.g. 15 min. in the morning, 15 min. after work, etc.). NO exercise points on Sundays. Total of 5 exercise days each week, so you can pick another day to have off.

µ Daily Calendar – Earn 5 points by following the daily calendar; these can be done at any point during the week. You can do all of them in one day, one a day or any combo you can think of.  Check the Blog for these.

µAfter 9 PM Points – Earn 5 points if you eat NOTHING after 9 p.m. You can still drink water after 9 without any point loss.

µWater Points – Earn 10 points for drinking water every day {56 oz. weeks 1 & 2, 64 oz. weeks 3 & 4}. Your goal should be to drink ½ you weight in ounces. If at any point you reach that goal, then stick with that number! No need to drown yourself.  Example: if you weigh 120 lbs, your goal will be 60 oz of water. 150 lbs = 75 oz.  180 = 90 oz. and so on. I know it’s a lot, but it really does help your body perform at it’s best!

µ 5+ Fruits & Vegetables – Earn 10 points if you eat a combined total of 5 fruits and vegetables – count the V’s and F’s from the good food box. These count for both good foods and fruits and veggies – double bonus. Yay! {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}

µ Personal Prayer Points – There is a special relationship between your body and your spirit.  Strengthen your spirit as you strengthen your body.  5 points for morning prayers & 5 points for evening prayers.  {Family, dinner prayer or Sacrament prayers not included, it has to be personal!}

µ Daily Scripture Study Points – 1-10 min = 5 points, 11-20 min = 10 points & 21-30 min = 15 points for daily scripture study.  Now’s the chance to do reading for next week’s Sunday School and Relief Society lessons, or for personal scripture study you’d like to do.

µ Weigh In – Weigh yourself  on the following Monday’s: 8/20, 9/3 & 9/17. Email me on 9/3 and tell me how many pounds you’ve lost. Then after you’ve weighed in on Sept. 17^th, let me know you weight loss for the last 2 weeks AND the total number of pounds you’ve lost. If you weigh more on 9/3 or 9/17 than you did on 8/20, you must report a weight loss number of 0, regardless of if you weighed less at another point during the 4 weeks. 

µ Total your points & email them to me by 2 pm. I find it easiest to take 555 {perfect score for the week} and then subtract any negative points. Check funandfitinfive.blogspot.com for weekly results!

Don’t get confused by the exercise column on the tracking sheet. Since you get to choose your exercise “off day”, every day but Sunday has 20 points possible.

But the total points for the week only includes 5 days worth of exercise points.

GOOD LUCK!!!

Good Food List

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Try to choose the majority of your foods from this list.  You get one point for every

good food choice you eat each day – up to 10 points per day.

It’s my personal opionion that it’s healthier to eat natural, un-processed foods & foods without chemicals versus low-fat/sugar/etc. foods that have artificial ingredients & chemicals in them. Since I’m in charge {heehe}, I’m adjusting the food list to coincide with my belief. So if you’re inclined to have mayo or sour cream, go for it. Just use a smaller portion instead of going crazy. If you can find a lighter, healthier version, by all means, use that. But I say; avoid artificial ingredients, chemicals & items whose names you can’t pronounce in favor of the ingredients your body knows how to process. Also, most food items have a healthier alternative, so get creative in your cooking; i.e. grill your shrimp with some spices as opposed to frying it in butter. It’s still delicious and waaaay more healthy. And that’s what I have to say about that! J

Legumes – black-eyed peas, lentils, marrowfat peas, chickpeas, etc.

Beans -Black, Pinto, Navy, White, Lima, etc.

Oatmeal, Cream of Wheat, Cracked Wheat, Bruce’s Cereal, etc.

Eggs, egg whites, or eggbeaters

100% whole grain breads: 100% Whole Wheat, Multigrain, Pumpernickel, Rye, Oat Bran, Buckwheat, etc.

Brown Rice, Wild Rice

Whole Wheat Pasta

Quinoa/Buckwheat/Amaranth/Spelt/Millet/Couscous, etc.

Multi-grain crackers that are high in fiber &/or protein {i. e. - Food Should Taste Good Multigrain Tortilla Chips, Etc.}

Low sugar, high fiber cereal {Go Lean Kashi, All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran Flakes}

Skim or 1% milk , Rice Milk, Almond Milk or Soy Milk

All fruits

All vegetables except corn

Natural Salsa

Baked potato, red potatoes, yam or sweet potato

Hummus

Tuna (packed in water)

Chicken

Fish/Shrimp/Lobster

Lean Pork

Turkey/Turkey Bacon

Lean Beef

Lean Ham

Lunch meat considered low in fat

Non fat or 1% cottage cheese

String cheese, Part-Skim Mozarella

Greek Yogurt & All Natural Yogurt

Olive oil

Coconut oil

Air popped popcorn or 94% fat free microwave popcorn

Protein bars, Lara bars, Trio bars, etc. {low sugar, high protein, high fiber}

Peanut Butter – all-natural, no hydrogenated oil

Low sodium soups

Daily Vitamin

RDA calcium supplement (From ages 9 through 18 years, the RDA for calcium is 1300 mg. because this period of growth is a critical time to build a greater bone mass that can help prevent osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50, the RDA is 1200 mg)

{A note for our Gluten-intolerant friends – feel free to substitute Rice, Corn or other wheat-free products as necessary. Just remember that they need to follow the same rules as other foods – no MSG, hydrogenated oils, artficial sweeteners, etc.}

Bad Food List

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Subtract 2 points for EACH food you eat a day on this list. No Max

Artificial sweeteners {splenda, sweet ‘n low, aspartame, etc.}

Refined Sugar

High-fructose Corn Syrup, corn syrup & other similar sweeteners

Sugar cereal or low fiber cereal

White bread

White pasta

Fried foods

Bakery items, such as muffins, cake, or pie

Soda or other drinks with sugar

Ice Cream

Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, ETC. 

Any cookie with sugar

Chocolate candy

Bagels or donuts

High sugar or high carb bars such as granola bars, Cliff bars, Pop Tarts

Hot dogs

Hydrogenated oils of ANY kind

MSG – monosodiuim glutamate

You know your body … put anything else on this list that isn’t good for you!

Neutral Food List

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These foods won’t give or take points away. They should be used sparingly.

Stevia, Agave, Brown Rice Syrup, Evaporated Cane Juice, Brown Sugar & Honey

Corn

Natural tortilla chips/other natural corn products

Ak-Mak crackers or Nut-thins {check the labels still}

Cheese; Parmesan, Cheddar, Colby Jack, etc. {just a small serving}

Natural dark chocolate {1 serving per day}

Home-made baked goods made with whole wheat {or brown rice, quinoa, millet, buckwheat, etc.} flours & approved sweeteners. i.e. zucchini muffins, bran muffins, etc. To be consumed in moderation.

Natural Mayo, Sour Cream, Salad Dressings, etc. that are used sparingly!!

Sugar free gum

White Rice – used occasionally in smaller amounts {Brown Rice still has more fiber and nutrients, so try to use that 8 out of 10 times}.