The Brooks Wellness Challenge - How
to Earn Points
Challenge dates: October 13th - November 9th
No
matter your goal, whether it is to drop some pounds, get more fit, or live a
healthier lifestyle
This
challenge will help you meet your goal.
Daily Points – Log here www.totalfitness1.blogspot.com - This website is available anywhere
internet is available.
Every day is an
opportunity to earn points. Points are earned by eating Zone portions,
eliminating sugar and artificial ingredients from your meals, eliminating fast
food from your diet, drinking water, exercising, getting enough rest and
sharing your daily choices on our blog. Here is an explanation of how to earn
daily points:
Zone Portions = 6 Possible Points per day (1 point per
meal)
Meals are defined as breakfast, morning snack,
lunch, afternoon snack, dinner, and evening snack - Six meals in a day. Eating
six small meals is recommended to maintain a healthy metabolism and to prevent
the urge to binge on junk food when you get too hungry.
No
Sugar = 6 Possible Points per day (1
point per meal)
·
No sugar substitutes.
· Honey and agave are ok.
No Processed Foods = 6 Possible Points per day (1 point per meal)
·
Most of what you will be eating should be fresh, unpackaged
food. If you are considering eating something that is packaged, check the
ingredients. Do not eat foods that contain preservatives, artificial flavoring
or coloring. If you are not sure what an ingredient is, google it.
·
Citric acid (sodium citrate) is ok in canned tomatoes.
No Fast Food = 6 Possible Points per day
· “No Fast Food” means no fast food. If it has a drive thru, don’t eat there. We
know this is inconvenient, but if you eat something purchased at a fast food
restaurant, you will not earn the 6 points for No Fast Food.
Water = 4 Possible Point per day
·
Drink half of your body weight in ounces of water to earn 4
points.
Example - If you weigh 140 pounds, you need to drink at least 70 ounces of water a day to earn your point.
Example - If you weigh 140 pounds, you need to drink at least 70 ounces of water a day to earn your point.
·
Black coffee and tea count as ounces of water.
·
Try to drink most of your water earlier in the day, so you don’t
disrupt your sleep.
Workout = 8 Possible Points per day (48 Possible
Points per week)
·
15 minutes of exercise
earns 2 points
·
Max 8 Points per day
·
You can exercise in
any way you choose.
·
1 Rest Day per week is
required. You can choose the day. Please state “Rest Day” in your
daily post and score 0 points that day for Workout. This means you can earn a
max of 48 Workout Points per week.
Tabatas = 5 Possible Points per day (30 Possible Points per week)
A Tabata is a 4 minute workout of one repeated exercise. Each day you can choose to do a push-up Tabata, a sit-up Tabata, or a squat Tabata rotating daily. Only do one Tabata per day to earn 5 Tabata Points. 1 Rest Day per week is required. Try to align that day with your Workout Rest Day and state it in your daily post. This means you can earn a max of 30 Tabata Points per week.
Definition of a Tabata: For twenty seconds do as many reps of the chosen exercise (push-ups, sit-ups or squats) as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total. Your Tabata score is the least number of reps you did for any of the eight intervals.
A Tabata is a 4 minute workout of one repeated exercise. Each day you can choose to do a push-up Tabata, a sit-up Tabata, or a squat Tabata rotating daily. Only do one Tabata per day to earn 5 Tabata Points. 1 Rest Day per week is required. Try to align that day with your Workout Rest Day and state it in your daily post. This means you can earn a max of 30 Tabata Points per week.
Definition of a Tabata: For twenty seconds do as many reps of the chosen exercise (push-ups, sit-ups or squats) as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total. Your Tabata score is the least number of reps you did for any of the eight intervals.
Example of how to
determine your Tabata number:
Push-up Tabata:
Round 1(20 seconds): 12 push-ups
Rest 10 seconds
Round 2(20 seconds): 10 push-ups
Rest 10 seconds
Round 3(20 seconds): 10 push-ups
Rest 10 seconds
Round 4(20 seconds): 9 push-ups
Rest 10 seconds
Round 5(20 seconds): 8 push-ups
Rest 10 seconds
Round 6(20 seconds): 8 push-ups
Rest 10 seconds
Round 7(20 seconds): 6 push-ups
Rest 10 seconds
Round 8(20 seconds): 5 push-ups
Push-up Tabata:
Round 1(20 seconds): 12 push-ups
Rest 10 seconds
Round 2(20 seconds): 10 push-ups
Rest 10 seconds
Round 3(20 seconds): 10 push-ups
Rest 10 seconds
Round 4(20 seconds): 9 push-ups
Rest 10 seconds
Round 5(20 seconds): 8 push-ups
Rest 10 seconds
Round 6(20 seconds): 8 push-ups
Rest 10 seconds
Round 7(20 seconds): 6 push-ups
Rest 10 seconds
Round 8(20 seconds): 5 push-ups
Your push-up Tabata #
is 5 (Your Tabata number is your lowest rep. The goal is to keep your reps the
same from Round 1 to Round 8 at the highest number possible.)
·
Instructional videos
for Tabata Exercises are listed under the Tabata Instructions Tab of the
website. A Tabata timer is linked to our
website for your use.
·
Always strive to
improve your Tabata score.
Sleep = 8 Possible Points per day
·
7 hours of sleep earns
8 Sleep points per day
Note: Give yourself the opportunity to sleep for 7
hours. If you wake up naturally after 6 hours of sleep and feel
well-rested, you have earned 2 Sleep Points. If you wake up with an alarm clock
after 6 hours of sleep, you have not earned 2 Sleep Points. In order to earn
your points, you must go to bed early enough to give yourself the opportunity
to sleep at least 7 hours.
Food and Workout Logging = 8 Possible Points per day
·
Each day add a post to
our blog stating what you ate for each meal, what you did to exercise and how
long you spent exercising. This earns 8 Points per day.
Special Challenges = 10 Possible Points per week
Each week you will be invited to take part in
a Special Challenge. If you complete the challenge, you will earn 10
Points. Special Challenges will be announced on the website each week.
You must come on the specified day and time to earn points.
Free Meals
If you earn every possible daily point for five days in a row, you can take advantage of a Free Meal. Your Free Meal can be used for breakfast, morning snack, lunch, afternoon snack, dinner or evening snack. A Free Meal means you can eat whatever you choose and still earn points for Zone Portions, No Sugar, No Artificial Ingredients, No Fast Food. You can use your Free Meal on any day you choose, as long as you have earned every possible daily point in the previous five days. Five days in between Free Meals are required. Please state “Free Meal” in your daily post. Keep track of your points so you know when you have earned a Free Meal.
If you earn every possible daily point for five days in a row, you can take advantage of a Free Meal. Your Free Meal can be used for breakfast, morning snack, lunch, afternoon snack, dinner or evening snack. A Free Meal means you can eat whatever you choose and still earn points for Zone Portions, No Sugar, No Artificial Ingredients, No Fast Food. You can use your Free Meal on any day you choose, as long as you have earned every possible daily point in the previous five days. Five days in between Free Meals are required. Please state “Free Meal” in your daily post. Keep track of your points so you know when you have earned a Free Meal.
Daily
Checklist:
Eat 6 small meals in
Zone Portions
Eat no sugar
Eat no sugar
Eat no artificial
ingredients
Eat no fast food
Drink ½ your body
weight in ounces of water
Exercise for 1 hour
(unless this is your Rest Day)
Do one Tabata exercise
(unless this is your Rest Day)
Sleep for 7 hours
Post your Food and
Workout Log
Log Daily Points
Complete Special Challenge
(if applicable)
