aleisha's goals

Aleisha's Goals and Points

1.  Eat before 10 a.m. (and a 32 oz. coke doesn't count:, weaning of that addiction anyway)
2.  8 cups of plain water....a day
3.  20 minutes of water exercise 4 days a week
4.  caloric intake: proteins and fruits and veggies, good fats and lessen consumption of simple carbs including sugar and white flour
5.  fill out myfitnesspal Monday through Saturday

Con and John's adjusted goals

We are loving this challenge to be healthy and so far it is going great. We each have adjusted the goals to fit with our crazy schedules and our individual priorities.

So the five goals for John:
1. Get ready for bed at 11:00 and be in bed by 11:30.
2. Eat 4 servings of fruits and veggies daily.
3. Go tanning 2 times a week (for skin) and work out at the gym 2 times a week. Do some type of aerobic activity 3 other days.
4. Drink 8 8 ounce glasses of h20 daily.
5. Buy a bag of cuties to keep at work and eat one instead of raiding work's candy stash :).

Con's goals:
# 1 and 2 are same as John.
3. No eating after 8 pm.
4. Track meals using my fitness pal and stay within calorie goal.
5. 4 days any type of aerobic activity and 2 days stretching or yoga.

We hope everyone else is doing awesome and that you know that you are pretty much amazing! Love ya! :)

Is it a "cheat" food?

Conliegh asked if avocado is a fatty food.  I want to answer to everyone that I think it is okay, as are nuts and other naturally high-fat foods.  Just limit your intake.  You are doing awesome! The American Heart Association (heart.org) has an informative site here with more details on the good and bad fats.

Points Per Week Worksheet

Here is the link to a check list that will help you stay on track!  Print it off, and put it on your fridge to remind you what points you have left to earn for the week.

1. Sleep 7 hours
2. Drink 8 cups of water
3. Portion Control and one or no "cheat" foods
4. Eat 4 or more veggies and/or fruits
5. Work out 6 times (any combination cardio/strength training)

I really put a lot into this cute chart, so use it and abuse it!

Beginning week 1

I think that if i post some weekly numbers here i will be more likely to keep going. Beginning of week 1: 6'1, 202 pounds of twisted steel and sex appeal.

Vitality Pal Line Up

If you are going to commit to twelve weeks of extraordinary discipline and effort, you need an ally!  Here is your fellow Vitality Viking for each week.  Special thanks to Niels; I would still be trying to figure this out if you hadn't saved me with your cleverness (Google is so amazing)!

Click on the roster to see it more clearly.  Who will be with you at the finish line?

  Contact your pal at the beginning of the week if you can.  E-mail, texting, phone call, facebook, skype, face to face, whatever the means, just CHEER for their success and your own. 

Thoughts?   

Well, Maybe Monday...

Starting on a Thursday might not be as easy to track... Let's use the rest of this week to get perfectly set up.

1. Get your starting weight (measurements optional).  Remember, this isn't just about the number on the scale, but it is the easiest way to track your effectiveness.  Also, working toward your optimal weight for your height and build is easier on your organs, joints, life expectancy, and energy level.  Don't stress!  It's how you feel that matters the MOST, but weight is trackable.

 2. Write down your purpose, intention, mantra, and/or desired end result.  A sentence or two will suffice.  Post to this blog, and hang it up in your house (multiple places may be helpful). 

3. Contact your partner. Make a call, send a text, facebook message or e-mail.  See how much fun that is!

4. Set up and start becoming familiar with your myfitnesspal account to easily track your caloric consumption, weight, and exercise.  (optional). 

5. Do the contest as if points counted.  Tell us what's working and what we should modify.

Here's to you!

Let the Game Begin!

Our kick off weekend wasn't able to take place, but we can still get started.  Let's figure out what everyone is after.  Let's take a hard look at the who, what, when, where, and why of what we're trying to accomplish.

Who: You, of course, but who else is going to be impacted by your focus on wellness?  WHO will you surround yourself with to help you achieve optimal fitness and vitality?  WHO can you call when you need motivation?  WHO will be inspired by your discipline, commitment, and drive?

What: WHAT exactly do you want to accomplish through this 12 week competition?  WHAT kind of food will be in your pantry and refrigerator?  WHAT are you going to hang up in your house to remind you of your purpose?  WHAT will life be like when your spirit masters your appetites? 

When: Now until the end of March, of course.  But, the real question is WHEN will you make time to plan your meals?  WHEN will you pass up your favorite dessert, WHEN will you make time to do sit ups, jump rope, walk/run, lift weights, or go to the gym?  WHEN will you avoid a second helping of a delicious dinner?  WHEN will you recite to yourself the reasons you are willing to take such drastic control over your wellness?

Where: Wherever you are, naturally.  But, WHERE can you place yourself to avoid the greatest temptations?  WHERE will you be at 11 pm that will give you the greatest advantage on tomorrow?  WHERE will you eat out?  WHERE will you work out?  WHERE will you talk about the journey of self-mastery?

Why: Why focus on your temporal state when we know all things are spiritual?  WHY are you willing to put the mental, physical, and emotional effort into improving your health?  WHY will this outcome be of greatest pay off?

If you seriously consider all the above, your down days will be easier to face.  I know together, with focus on powerful thinking and acting, we can do it!

Contest Criteria

Top 5 Most Important Wellness Factors:

1. 1 pt. Sleep: aim for 7 hour minimum. 8 is better.

2. 1 pt. Fluids: aim for 64 oz of water, no soda (or at least cut consumption to half and diet).

3. 1 pt. Just right portions: aim to stay within your caloric allotment; (myfitnesspal.com can tell you) To be realistic, 0-1 dessert or fatty food a day allowed (not both).

4. 1 pt. Four fruits and/or veggies.

5. 1 pt Cardio and/or Strength Exercise: minimum 20 min. 3-6 times a week

One day a week we don't need to track anything.

Maximum points to earn in a week: 30

Idea: I'm going to do cardio and weight training on the same day three days a week so I still get all 6.

Does this look like what we talked about on the phone?