©Remember – you can do ANYTHING for 8 short weeks! You’ve got this!
©There is a possibility of earning 10 points per day, 70 points per week - one point earned per item each day.
©During each week you get THREE free points. For example, one day you can use a free point for having one normal size dessert, or use another free point for having carbonation one day, you could use the last free point for missing exercise one day. These points do not accumulate after a week. Use it or lose it.
©You have THREE free days during the 8 week period where you can get all 10 points without having to follow any of the rules. This may come in handy if you are sick or on vacation, so use it wisely!
1. Eat 5 servings of fruits/veggies. A serving can be a fruit or vegetable or a half cup of cooked vegetables. 2 cups of leafy green veggies counts as 1 serving.
2. Drink 6-8 glasses of water a day. You can add Crystal Light if you want to make it easier, but make sure half is plain water.
3. Get 7 hours of sleep a night. If you come up short you can take a nap during the day. The 7 hours do not have to be consecutive.
4. Exercise 30 minutes a day (at least 5 days a week). This also does not have to be consecutive. Must be more than a leisure walk. Should be able to talk not sing. **IF YOU EXERCISE 5 DAYS IN A WEEK, YOU EARN 2 FREE POINTS** (i.e. if you worked out 5 days, you report 7 points. If you worked out for 4 days, you report 4 points only).
5. No Soft drinks or Alcohol. None. Perrier is fine.
6. No sweets. No cookies, candy, cake etc. No sugary muffins or cereal like Cap N' Crunch. Lightly sweetened cereals are okay. Honey, agave, splenda, stevia, or molasses are fine to use to sweeten recipes or cereals.
7. No unhealthy food choices; fries, chips, Cheezits. Baked chips and Wheat Thins/Triscuits, Melba Toast, and ak-mak crackers, etc. are okay. If you want a snack, walnuts and raisins are a good choice or eat one of your fruits and veggies.
8. No eating meals after 8:00 p.m, unless you work out for 2 hours or burn 1500 calories. However, a healthy snack is fine.
9. Eat 2 servings of whole grains or legumes per day.
10. One goal of your choosing. It has to be measurable and you have to share what it is. For example, mine is going to be organizing my home 15 minutes every day except Sunday. The goal doesn’t necessarily have to be about food--it could be scripture study, journal writing, organization, reading in general, learning a new hobby, etc.
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