Wellness Challenge

Contest Rules

WHAT YOU NEED:

  • First, you will need a SCALE. Weight can be tracked in whole pounds or down to a tenth of a pound (if your scale can do that).
  • Second, you will need A WAY TO MEASURE your body. That could be a tape measure OR a string that you wrap around yourself and then measure with a ruler.
  • Third, you will need an INTERNET connection. I will do almost all of my communication with you through this website. You will submit your points for the previous week to me via the website on Mondays, I will post the previous week's winner on Tuesdays, and I will post your next week's challenge on Fridays.
  • Other than that, EXCEL on your computer will be helpful because you will be able to download a spreadsheet just before the competition starts to easily track your points, weight, and inches. If you don't have MS Office then you can also download  OpenOffice or LibreOffice for free and use their spreadsheet. If you need help with that then let me know. The final way you can keep track of points is on Google. If you have a Google account you can upload the spreadsheet and keep track online. If you want to keep track of your points by hand, that isn't a problem but you may need to ask more questions to make sure you're scoring properly.


POINTS:
There are a few ways you earn points, so read thoroughly:

WEEKLY POINTS--Each Sunday night or Monday you will submit your weekly points in seven categories totalling 142 points.

  1. Exercise: You can earn up to 35 points each week for exercise. You earn 5 points for doing 30 minutes of exercise and 7 points for doing 45 minutes of exercise up to 5 days per week. If you do more than 45 minutes of exercise or more than 5 days per week, WAY TO GO! But you do not get any additional points and you can't carry the points or minutes over to future days or weeks of exercise.
    7 points x 5 days = 35 points possible each week
  2. Sweets: You can earn up to 30 points each week for limiting the number of sweets you eat. Here is how it will work. We will do away with the sweets day and instead you will have the opportunity to earn up to 30 weekly points by limiting the sweets you have. You will get full points if you have 3 or fewer, 20 points for 4, 10 points for 5, and 0 if you have 6 or more. You can have them all the same day or spread them throughout the week. What constitutes a sweet? Brownies, cookies, pie, cake, ice cream, candy, donuts, or anything sweet that's preventing you from being healthy. Also, one sweet means ONE SERVING of sweets. You can decide what that is but know that if you have large servings that will show.
    3 or fewer sweets per week = 30 points possible each week
  3. Fruits/Vegetables: Each day that you eat at least 5 fruits or vegetables, you get 3 points. Each day that 3 or more of those are vegetables, you get 5 points. Generally speaking, one serving is approximately 1/2 cup, although leafy greens are approximately double that and dried fruits are about half that much.
    5 points x 7 days = 35 points possible each week
  4. Water: Each day that you drink at least 64 ounces of water, you get 2 points. If you drink 48-63 ounces of water, you get 1 point.
    2 points x 7 days = 14 points possible each week
  5. Late eating: Each day that you stop eating at least 1 hour before bedtime and don't eat during the night, you get 2 points.
    2 points x 7 days = 14 points possible each week
  6. Team: Each day you must talk to a teammate about the challenge. This can be by any method (in person, email, phone, blog, text, voice mail, telegram, Facebook, snail mail, etc.), you will get 1 point daily when you do this.
    1 point x 7 days = 7 points possible each week
  7. Spiritual/Emotional: At the beginning of the challenge, decide on an emotional OR spiritual aspect that you feel is missing from your life but would be beneficial if it was a part of it and work on that daily for at least 15 minutes. Examples: bible study, journal writing, meditation, prayer, service, etc.
    1 point x 7 days = 7 points possible each week

BONUS POINTS --Every Friday I will post a bonus challenge for the next week to push you a little further or get you thinking about your health a little bit more. I will give instructions how to score your bonus with the challenge instructions.
35 points possible

WEIGHT LOSS POINTS--Each week you will report your weight loss points. Please do your initial and weekly weigh-ins at approximately the same time and under the same circumstances each week (empty / full stomach, before / after exercise, etc.)

This plan is for if you are trying to lose weight or are a teen trying to lose weight. At the end of each week when you weigh in, you will get 5 points for maintaining your lowest previous weight and 40 points for each one percent of body weight you have lost beyond your lowest previous weight. For instance, if you gained weight, you will report 0 points, AND you don't get any weight loss percent or maintenance points in future weeks until you return to the lowest weight you had already achieved. If you maintained your previous lowest weight, you report 5 points. If you lost one percentage point, you would get 5 points for maintaining plus 40 points for that pound, so you would report 45 points. Your handy dandy spreadsheet will do all the figuring for you but in case you want to figure it out yourself or don't want to use the spreadsheet here is the formula:

pounds lost / previous week's weight * 100 * 40

NON POINTS PART
:
INCHES--At the start of the competition and again at the end of week 6, you will measure your right arm, waist, hip, and right thigh. There will be NO points associated with these measurements but they might be useful for you own information and be another way to keep track of your progress. It is important when you are measuring that you measure in the same spots. I have included a visual to help. The thigh will be easiest to measure in the same spot if you measure where your middle fingertip falls next to your thigh.


http://wellness.burke-works.com/images/body_measures.jpg

SUBMITTING POINTS: READ CAREFULLY
You will submit your points at the end of each completed week (on Sunday night or Monday) via the 'Submit Points' link on the website. Points must be submitted by 10pm (EST) Monday. If I do not have your points by the time I post results on Tuesday morning then they will not count for that week. Points can be submitted late but I will deduct 10 points and they will only count in the final results at the end of the challenge and only if I get them before I post final results.

When I declare the team that wins each week, I will NOT be posting the points each team reported. I will, however, post how many points separate the teams. Weekly results are NOT cumulative from previous weeks. At the very end of the competition, you will get to see the point grand totals, and I will rank the teams and declare an overall winner.

The way to win this competition is not by being on the team that loses the most weight. It is to get your entire team to commit to getting perfect or almost perfect weekly points. One team member not giving his or her very best can lead to the whole team losing because of that person's low points. Also, I ask that everyone please be honest in your point reporting. Your integrity is not worth a few points, and your health will reflect your commitment to living the rules of this competition.

WINNERS:
Obviously, everyone wins when you implement these sensible healthy habits. But at the end of the competition, I will post on the website the TEAM with the highest points! I will also let everyone know the person who earns the highest point total (weekly points only), the person with the highest percentage of weight loss, and the person who loses the most inches.