COMPLETE
IN SIX
Challenging yourself to be
more complete in six weeks.
Monday, October 27th
– Sunday, December 7th
Complete in six is a
six-week healthy living program designed to help achieve positive habits in all
aspects of our lives. It focuses on a simple plan of healthy living that will
(very) likely result in weight loss and help set the foundation for a lifetime
of healthy habits.
Complete in six is set up,
this round, as an individual competition. Points are earned for completing
healthy habits daily and for losing weight (details on the following pages).
There will cash prizes for our winners!
Information and Registration
Complete in 6 will run for
six (6) weeks, beginning MONDAY, Oct 27th, and ending SUNDAY, Dec 7th .
The DEADLINE for registration
is Sunday, Oct 26th, at 12:00 midnight.
To register, email the
following to me at hammondsj@gmail.com:
1) your name
2) your email address
The cost to participate
for this round is $20 per person. All
the fees for registration will go right back into the winning pot. Julieanne and Becca do not make any money on
this.
Registration money is due
by Wednesday, Oct 29th.
Rules
Honesty is key.
Right?
First - commit. $20 per individual
Next – register yourself, once you are registered
you will receive your tracking sheets for this session.
Last - but definitely not least, start tracking,
have fun and start to feel great about making positive changes!
Teams
Although, this will be an individual competition,
Becca and I will each be managing half of the group of
participants.
This will help us give you more prompt attention along with
encouragement and motivation.
Report
scores every Monday by 2pm for five (5) bonus points.
Report your weekly points via text/email to:
Julieanne:
801-915-6762 or hammondsj@gmail.com
Becca: 801-425-8625 or beccamuir03@yahoo.com
By Sunday night, Oct 26th, you will
know which one of us to report scores to. Please let us know your total score
for the week in each text/email. Scores
must be reported weekly on Monday by 2pm for the 5 bonus points and at the
latest, Wednesday, in order to be recorded.
Scoring
A total of 500 points per week is possible for
each member of your team.
An Average of your weekly points at the end of
the six (6) weeks, your Total Weight Loss Points (TWLP) and Total Inches Lost
Points (TILP) will be added together to create your final score - see below.
Weekly points are earned for the following
categories:
Positive
Food: See included food lists.
One (1) point is earned for each serving of positive food eaten, up to 10
points a day. You can eat more than one serving of the same positive food. Remember - there is plenty of food not
listed on either list. It is neutral food. No points earned, no points lost.
Negative
Food: See included food lists.
Two (2) points are subtracted for every serving
of food eaten off the negative food list (over the freebie limit, discussed
later). NO MAXIMUM on negative food points!
5+ Fruits
& Vegetables: Ten (10) points are earned
for eating a combined total of 5
fruits and vegetables. Fruits and veggies count as both a “positive food” AND a
“fruit/veggie food.” For example, if you eat a banana, you get one POSITIVE
FOOD point and one
FRUIT/VEGGIE point. You MUST eat a combination
of 5 fruits/veggies to get the points. All or nothing!
Daily
Greatness: Five (5) points are
earned by doing one thing every day that makes you feel GREAT. You will be free
to do anything daily that make you feel great.
(Clean your bathroom, organize a closet, take a nap, floss your teeth,
visit a friend, do service, change a habit, spend time with a child, etc.
Something that isn’t typically required of your day).
After 8
PM: Five (5) points are earned if you eat NOTHING
after 8PM. Eat after 8…put on weight! With busy schedules, keep in mind that you
may have one day a week that you eat after 8pm but it CANNOT be your freebie
food/negative food.
Water
Points: Fifteen (15) points are
earned for drinking plenty of water daily. Requirement:
● Week 1-2: 64 oz (8
cups)
● Week 3-4: 72 oz (9
cups)
● Week 5-6: 80 oz
(10 cups)
Exercise:
Points are earned as follows:
● 15-20 min. = 10
points
● 20-30 min. = 15
points
● 31-45 min. = 20
points
● 46+ min. = GOOD FOR
YOU!
20 points MAXIMUM per day. Exercise can be done
in segments
You are
allowed 2 rest days per week; you may give yourself 20 points for each of those
2 rest days, BUT . . .
If you want to earn extra points, work out for 30 minutes or more on a rest day and you may give yourself 10 bonus points for the week. This
means you can earn 30 (20 free + 10 bonus) points by exercising on a rest day
(or, the 6th day of exercising). The maximum for exercise points in
one week will be 150.
PERSONAL
Prayer and Scripture Study: Five (5) points are earned
for daily scripture study and prayer (must do both to get points). If you don’t
pray, spend a few minutes in quiet meditation or reflection. This could also
include reading something uplifting or positive if you do not read/study
scriptures.
Free Days
● Free Day: 2 free
days during
the six week session of not keeping track of anything! You can use it for
Halloween and Thanksgiving or choose your own days.
● Freebies: Everyone
will be given 4 free negative food points per week. This means you can eat 2
servings from the negative list and not have them count against
you. You don’t have to eat anything bad if you don’t want to. You may NOT use your freebies after 8:00PM.
●
Free Meal: you are allowed ONE free meal per week during the whole
competition (in addition to the free days). This means, for one meal during the week, you
will not have to take negative points for the meal. This includes the meal and
beverage of choice. It does not include dessert eaten after the meal. Again,
you do not have to eat anything bad if you don’t want to.
Other
Some of you may choose to participate in a fast
(going without two meals) once or more during the competition. On the days you
will be fasting, you will only need to get 1/3 of your food and water points
for that day. So if you are fasting – you would need 21 oz of water (depending
on the oz requirement for the week), 2 servings of fruits/veggies, and 3
servings of food from the positive food list.
Also, in our previous challenge, we were faced
with individuals who were ill and weren’t able to get the full positive points
for those days. If you are sick, you will only need to get 2/3 of your food and
water in for the day. There will be a
maximum of 2 days that you will be allowed to take the full points for only
meeting 2/3 of the requirements if you are sick.
**Newly Added**
Extra Credit (30 points)
In an effort to allow you a way to recover points
lost during a low point week due to uncontrollable events (birthdays, work
parties, lack of will power – okay that one is controllable J, sickness, etc.) you will be able to earn an added 30 points
if you participate in an organized 5K. Remember, you do not have to be a
marathon runner to participate. You can walk, run, skip, crawl, or whatever
works best for you. In order to receive
points, simply text a picture of yourself to either Becca or myself of you
participating. This will be a fun way to encourage all of us to get out and do
more.
Other
points earned during the session: Read through carefully J
Total
Weight Loss Points (TWLP) – Calculating your TWLP
Weigh
yourself on Day 1. Write it down.
You
don’t have to weigh yourself again until the last day.
Take
your pounds lost and divide them by your starting weight and then Multiply by
1000.
Pounds
lost/ Starting weight x 1000 = TWLP points
6/160=.0375 x 1000 = 37.5
Sally’s
Total Weight Lost Points = 37.5 points
Total
Inches Lost Points (TILP) – Calculating your TWIP
-Take
your measurements on Day 1. Right UPPER ARM, Left UPPER ARM, CHEST, WAIST,
HIPS, BOTTOM, Right THIGH, Left THIGH
and WRITE THEM DOWN. :) Add them together.
- Take your measurements on the last day.
Same ones. Total the inches.
-
Take your total from the first day and subtract the total from the last. Take that number and divide it by the total from the first day. And then times by 1000.
Inches
lost/ Starting total inches x 1000
So
if Sally’s totally inches from the first day was 194.5 and the total at the
last day was 186.0, the difference would be 8.5.
8.5/
194.5 = .043 x 1000 = 43
Sally’s
Total Inches Lost Points = 43
Report both your TWLP and your TILP the last day
of the session.
If you
have any questions on points, please text/email Julieanne or Becca
Prizes
Prizes will be awarded at the end of our program.
50% of the money will go to the individual with
the most overall points (weekly points combined with weight loss and inches
points). Then 25% will go to the individual with the most weight loss and
inches points. The last 25% will then go to the individual who earned the most
weekly points only.
If there is a tie, it will be
determined based on who turns in points first.
**The
distribution of prize money is subject to change depending on the number of
participants. Any changes to the distribution of prize money will be made
within the first week of the program.
Try to choose the majority of your foods from this list. You get one
point for each serving of good food you eat each day – up to 10 points per day.
* Oatmeal:
old-fashioned is the best, but you can also use quick or instant. No flavored
or pre-sweetened oatmeal. You can sweeten it yourself with brown sugar, agave,
honey, fruit, etc.
* Hot whole grain cereals
* Low sugar, high fiber, whole grain cereal
* Eggs, egg whites, or eggbeaters
* 100% whole wheat/grain bread, pasta, rice, bagels,
tortillas, and crackers
* All fruit
* All vegetables
* Beans/legumes
* Meats: tuna (packed in water), chicken, fish, pork, turkey,
lean beef, lean ham
* Low fat/low sodium lunch meat
* Milk
* Cottage cheese
* Mozzarella cheese
* Yogurt (with less than 20 grams of carbs per serving)
* Air popped popcorn or 94% fat free microwave popcorn
* Protein bar with less than 25 grams of carbs
* Kashi GoLean
* Olive oil
* Small serving nuts
* Low sodium soups
You may add any vitamin or
mineral supplement, but they do not count toward your good food points!
Negative Foods
Subtract 2 points for EACH food
serving you eat a day on this list over your 2 freebie servings per week limit.
NO MAXIMUM
* Sugary or low fiber cereal
* White bread, pasta, rice, bagels, tortillas, or crackers
* Bakery items (muffins, cake, pie, or donuts)
* Deep-fried foods
* Soda pop, INCLUDING diet soda. This will make it easier to
get your water in.
* Drinks with added sugar (i.e. Gatorade, Powerade, Sobe,
etc.)
* Regular mayonnaise
* Ice cream or yogurt with more than 20 grams of carbs per
serving
* Chips of any kind: potato chips, Cheetos, Fritos, Doritos,
tortilla chips, etc.
* Any cookie
* Chocolate or candy (1 ounce of dark chocolate is allowed
per day)
* High sugar or high carb bars with more than 25g of carbs
(i.e. granola bars, Pop Tarts)
* Processed meats: hot dogs, fish sticks, chicken nuggets,
etc.
* High fat meats: sausage, bacon, pepperoni, etc.
* More than 1 tablespoon of High fat dressings per day:
ranch, blue cheese, Caesar, etc.
You know your body … put anything else on this list that isn’t good for
you!
Keep in mind – none of this should overrule doctor’s orders for you!
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