October 31, January 8, Here s some additional information about the Holiday Boot Camp:

Transcription

1 HOLIDAY BOOT CAMP October 31, January 8, 2017 Here s some additional information about the Holiday Boot Camp: The boot camp will consist of 10 weekly challenges. They re all included in this book. At the end of each weekly challenge, you must us (info@customfitnc.com) with the total number of points you earned during the week. Some challenges score extra points for posting on Facebook. Our Facebook page is If you aren t currently on Facebook, but want the points, send the info to us and we can post it for you (and you ll get the points). Make sure our s don t get sent to your junk account. You ll get weekly newsletters in addition to surprise challenges throughout. You have 2 weeks in December to get your mid-point appointment (and 50 points for doing so!) You ll get an extra 30 points for maintaining your weight throughout the challenge! The winner is the one who accumulates the most points at the end of the challenge! Good luck!!

2 Week: 1 (10/31-11/6) Take a 5 minute stretch/movement break at work (1 pt per 5 min) Take the stairs instead of the elevator (1 pt each time) Participate in 1st session with dietitian (50 pts) Write down 1 reason why your health should be a top priority (1 pt per day) Avoid evening (unhealthy) snack (1 pt) Skip processed meat (bacon, sausage, deli meat) (1 pt per meal Avoid the vending machine (1 pt each time you normally visit it but didn t) Spend 15 minutes meditating/quiet reflection (3 pts) Spend at least 15 minutes outdoors (3 pts)

3 Week: 2 (11/7-11/13) Park farther away in parking lots (1 pt for each time) Participate in session with personal trainer (15 pts) Replace refined grains with whole grains (1 pt each time) Drink only water, coffee or unsweetened tea (1 pt per meal) Stop sweets altogether (1 pt per day) Don t eat in front of TV or computer (1 pt per day) Get at least 7 hours of sleep (1 pt per day) Spend quality time with family/friends (1 pt per day)

4 Week: 3 (11/14-11/20) Walk around for 2-3 min every hour at work (1 pt per time) Download an exercise app & follow program (1 pt per time) Replace saturated fat (creamy dressing or butter) with unsaturated fats (oils or avocados) (1 pt per time) Try a new healthy recipe (5 pts per recipe); post a picture and recipe/description on our Facebook page (10 pts) Don t eat standing in front of fridge/pantry (1 pt per day) Avoid potato chips (1 pt per day) Avoid screen time right before bed (1 pt per day) Read a book or magazine (1 pt per day)

5 Week: 4 (11/21-11/27) Include strength training (3 pts for every 15 minutes) Take a light walk or stretch after meals (3 pts per time) Practice mindful eating (stop what you re doing & focus on what you re eating, how it makes you feel, etc) (3 pts per meal) Make a healthy substitution to a holiday favorite (1 pt per recipe); post about it on our Facebook page (10 points) Don t eat in the car (1 pt per day) Leave the cheese off (1 pt per meal) Avoid gas station snacks or impulse purchases at grocery store (1 pt per day) Write down 1 thing that makes you thankful (1 pt per day) Do something nice for yourself (1 pt per day)

6 Week: 5 (11/28-12/4) Get 10,000 steps in a day (1 pt per 2000 steps) Take the stairs instead of the elevator (1 pt per time) Participate in session with dietitian (50 pts) Eat breakfast (1 pt per day) Go meat free for one meal (1 pt per meal, 2 pts if dairy free too) Avoid eating restaurant meals (1 pt per meal) Skips snacks with a long list of ingredients (1 pt per day) Drive to/from work without the radio on for peace and quiet (1 pt) Spend at least 15 minutes outdoors (1 pt per 15 minutes)

7 Week: 6 (12/5-12/11) Find a workout buddy and exercise together (5 pts per time) Do jumping jacks/sit ups/push ups during commercial breaks (5 pts per day) Participate in session with dietitian (50 pts) Switch to low fat/fat free dairy (1 pt per time); Switch to dairy alternative (2 pts per time) Don t eat while distracted (1 pt per meal) Avoid artificial sweeteners (1 pt per day) Write down 1 thing that makes you thankful (1 pt per day) Spend quality time with friends/family (1 pt per day)

8 Week: 7 (12/12-12/18) Include strength training (5 pts per session) Park farther away from building (1 pt per time) Drink only water, unsweetened tea or coffee (1 pt per meal) Watch a nutrition documentary/movie (ex: Forks Over Knives) ( 5 pts, 10 pts for talking about it on our Facebook page) Replace salt with other spices/seasoning (1 pt per meal) Avoid dairy (milk, yogurt, cheese and butter) (1 pt per meal) Do something to help someone else (1 pt per item) Spend at least 15 minutes outdoors (1 pt per 15 minutes)

9 Week: 8 (12/19-12/25) Get 10,000 steps in a day (1 pt per 2000 steps) Do jumping jacks/sit ups/push ups during commercial breaks (5 pts per day) Bring lunch to work (1 pt per day) Keep added sugar under 30 grams/day (1 pt per day) Avoid eating restaurant meals (1 pt per meal) Skips snacks with a long list of ingredients (1 pt per day) Spend 15 minutes meditating/quiet reflection (1 pt) Read a book or magazine (1 pt)

10 Week: 9 (12/26-1/1) Get 10,000 steps in a day (1 pt per 2000 steps) Find a new video online or purchase and complete (5 pts) Follow The Plate Method (1/2 plate fruits/vegetables, 1/4 plate whole grain, 1/4 plate protein) (1 pt per meal) Try a new fruit or vegetable (1 pt); post about it on our Facebook page (15 pts) Listen to your body and stop eating when you re satisfied (1 pt per meal) Keep sodium under 1500 mg/day (3 pts per day) Have some me time (1 pt per day) Get 7 hours of sleep (1 pt per day)

11 Week: 10 (1/2-1/8) Get 10,000 steps in a day (1 pt per 2000 steps) Walk around for 2-3 min every hour at work (1 pt per time) Schedule final appointment with dietitian (50 pts) Eat a meal or snack every 3-4 hours (1 pt per day) Avoid junk food and sweets (1 pt per day) Clean out fridge - time for holiday snacks to go! (1 pt) Don t eat off kid s or spouse s plate (1 pt per meal) Practice mindfulness. Don t multi-task (1 pt per day) Stay off social media (3 pts per day)