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A simple plan to balance physical, emotional and
spiritual health.
Info, Intro & Rules
Tired of where you
are; spiritually, physically or both?
Then join us for five weeks of healthy habits to nourish our bodies, minds and spirits.
Then join us for five weeks of healthy habits to nourish our bodies, minds and spirits.
We’ll be starting
on May 29th and ending on July 2nd.
Participation Fee is $25 {$5 goes toward my operating costs}
µ F3R begins on a Wednesday morning. I’d still recommend weighing in, though
there aren’t weight loss points this round. Weeks will run from Wednesday
mornings to Tuesday nights. Be sure to text or email me your points every
Wednesday by 2 p.m. Total points need to be emailed or texted to Erica
Wednesday July 3rd. Weekly results will be posted at funandfitinfive.blogspot.com by Wednesday evening.
µ We’ll stick with teams of two {unless we have an odd number of
participants}, with each team selecting a team name. You’re
welcome to bring your own teammate or have one assigned to you. 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.
points, water points, 5+ fruit & veggie points, personal prayer points and
personal scripture study points.
µ Personal Goals: This round there will be no weight loss points. Each participant needs to
pick one fitness goal and one spiritual goal, then email them to me by May
26th . Once I've received your goals, I’ll
assign teams & you’ll need to share your fitness goal with your
teammie. Your goal must be measurable! Pounds lost, % body fat reduction, exercising
5 days a week, reading scriptures for 10 minutes/day, saying morning prayers
before 9 a.m. etc. It must also be a stretch from your current capacity. Please
ask me if you have any ?'s about this.
µ FASTING ALLOWANCE: On Days you fast, you’re welcome to make adjustments as necessary. It can
be hard to eat and drink that much in 1/3 of the time! 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 yourself full food points for the day.
µ Exercise Points: This
program is constantly being refined and adjusted in order to provide the
optimum results. For each minute you exercise, you’ll get one point. The
maximum amount of points possible is 150. You must exercise at least 3
times each week! I realize that to lose weight, each of our
bodies works differently. Figure out what works best for you & do that! I’m
removing the time restriction, since I still think some movement is better than
nothing; so if you’ve only got 5 – 10 minutes, use it!
µ FREE MEALS & FOODS: You get 5 free meals each round. Use them whenever you’d like! If you’re
headed out of town you can save them up. Or strategically allot them for
parties, special occasions, date night, etc. Or space them evenly over the 30
days. I don’t care when, or if, you use them. Just remember you only get 5. You
also get 1 free food per week, totaling 5 for the competition. FREE Meals
and Foods can be consumed after 9 without a point loss.
µ FREE DAYS: Fathers Day is the
only technical holiday this round, and it is a FREE DAY. You also get 2 more
“floater” free days {to celebrate Birthdays, Anniversaries, etc.}. TOTAL
FREE DAYS = 3. To clarify, a free day exempts you from negative food points.
You must still earn your good food points, F&V, water, exercise, scripture
points, etc. But you can eat after 9 on a free day & still get your “after
9 points.”
✪ Winnings:
1st place –
65%
2nd place – 35%
If your total score, before the bonus
points for Health & Spiritual Goals are given, is within 10 points of the
total amount possible, you will be eligible to get your $20 participation money
returned to you!
✪ Track points daily on point tracking
sheets. I'll email the tracking sheets to all the participants once I've received your Goals. We will go from Wednesday morning to Tuesday 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.
✪ Good Food Points – See F3R2 Food List
post.
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.
✪ Bad Food Points – See F3R2 Food
List post.
Subtract 2 points for every bad food eaten. NO MAX!
✪ Exercise Points – One point per minute,
up to 150 points per week. Must exercise at least 3 times a week!
Break it
down however it works best for you.
✪ 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.
There's a list of these on the blog. I’ll email
2 tasks & you pick 5, totaling 7.
✪ After 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.
✪ Water Points – Earn 10 points for
drinking a minimum of 60 ounces of water every day. Your goal should be to
drink ½ you weight in ounces. 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!
✪ 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 must eat all 5 to get the points; it’s not 2
points per fruit or veggie. {It's recommended that you eat one apple per day, but just one.}
✪ Personal Prayer Points – There is a
special relationship between your body and your spirit. Strengthen your
spirit as you strengthen your body. I'm assuming
Heavenly Father likes to hear from us anytime. Pray twice a day. If that's
morning/evening, afternoon/evening, morning/afternoon - that's fine. I think
the Lord would rather hear from us several times during the day, regardless of
the time of day. Also, aim for Personal Prayers, but if you occasionally need
to count an awesome family prayer you gave or your prayers with your spouse,
I'm chill with that. 5 points per prayer, 2 prayers per day, totaling 10 points per day.
✪ Daily Scripture Study Points – All or
none. If you read, you get your points. If you miss, you don’t. Easy Peasy.
Duration, intensity and absorption are between you and the Lord. Bible, Book of
Mormon, Doctrine & Covenants, Sunday School and Relief Society lessons, Sharing Time & Primary
lessons, Ensign, Conference Talks, etc. all count.
✪ Illness Allowance – If you catch a stomach flu or seriously
nasty head cold, let me know. If you’ve tried your best to get all your food
and water points, without consuming any negative foods, we’ll work out an illness
allowance.
Please let me know if you have ANY questions.
GOOD LUCK!!!
