DREAM BIG presents
THE NUTRITION CHALLENGE
It's been said that it takes 21 days to form a habit. The reality is habits are easier to make than they are to break. For this challenge we are going to tackle HEALTHY EATING. This is not a weight loss contest and there will be no prizes for the person who loses the most weight. However, it can be part of your personal goals. Our goal is to try and make better choices when it comes to food, substituting better choices for poorer ones. Here is how it will work:
FIRST: download and get familiar with the website and app called myfitnesspal.com. Record your information, your goals and your fitness. This is a food and exercise log. After a few days of getting used to logging in your food and exercise, we will begin our challenge on Monday, December 2, 2013.
SECOND: Entry fee is $25 via paypal into the Lorie Tucker Paypal.com account. After payment is made, send an email with your personal goals for this competition to email@example.com -- would you like to be more aware of your eating habits? Would you like to eliminate an unhealthy food or beverage from your diet? Are you looking to lose weight or build muscle tone? This is YOUR challenge.
THIRD: Start tracking your food on Monday, December 2nd for three weeks. Contest will end on Monday, December 23rd.
FOURTH: Each Sunday evening, starting December 8th you will send me an email with the number (1-7) of entries I should submit in your name for that week as directed below:
Week One: RECORD -- Our goal this week is to record all the food you eat at Myfitnesspal.com. For the purpose of this 21-day challenge, you will receive one point for every day you record your food by 10pm. I will not see your myfitnesspal account. This contest is based on truth and honesty. On Sunday night, you will email me the number (1-7) of entries I should submit in your name for that week. On Monday morning, I will randomly draw one person's name from the entries submitted to me to receive a cash award.
Week Two: REVISE -- This week, not only will you log your food at myfitnesspal.com, but you will try and stay AT or UNDER the calorie limit you have decided for yourself. This should not be done by starving yourself or over-doing it with cardio workouts! You will receive one point for every day you are at or under your calorie allotment.
Week Three: IMPROVE -- This week is more difficult. Using the pie chart on the mobile app of myfitnesspal.com, you will try and achieve a 40/40/20 macronutrient balance in your daily diet. Macros are proteins, carbohydrates and fats. An ideal macro ration for building lean muscle mass is 40g protein/40g carbohydrates/20g fat daily (give or take 5% either way). You will receive one point every day that you achieve this goal. These are the nutrients the body needs in large quantities for energy, growth, tissue repair, immune function, and metabolism. You will receive one point every day that you achieve this goal.
After week one, I will also add additional ways to earn points each week that can be applied to the Grand Prize totals, like, substituting fresh fruit for a late night bowl of ice cream, choosing steamed veggies over french fries, staying away from processed or fast food in favor of more nutritious meals at home, or making sure you eat the allotted number of fruits and vegetables as prescribed by the FDA.
AND THE PAYOFF:
Weeks One a drawing winner receive your entry money back ($25)
Week Two a drawing winner will receive $50
Week Three a drawing winner will receive $75
GRAND PRIZE WINNER will be based on total number of points for all three weeks at the end of the challenge. I will tally the point totals from weeks one through three, and the TOP point total will receive a CASH PRIZE (money based on number of participants). Hint, hint, the more friends you get to join, the more money you can win!
So get cracking. Sign up today. The journey begins Monday. Twenty one days until a new habit is formed, a better nutrition plan is conquered and an overall healthier person will emerge!