or
Angie Beck.
Let's do this! It's a great way to stay motivated and motivate others!
(You will receive printable version when you've sign up for this program)
Feeling Great In 8 Invitation
and Introductory Information
Jan
13th – March 9th
Feeling Great in 8
Team efforts are needed!
“Feeling
Great in 8” is a program designed to help you achieve health and happiness. It
is a simple plan of healthy eating and healthy living, resulting in possible
weight loss and probable gain of healthy habits. Ask someone who has
participated in the past – they will tell you it works if you diligently follow
the program!!
The program
will run for eight weeks. The cost to
participate is $20. If you have
been looking for direction in health and if you think you have what it takes to
be a member of a competitive team, please consider signing up for this program!
Whether you have a few pounds (or more) to lose, or if you wish to build
stamina and strength, it will be fun for all.
Sign up as
teams of four (4) and each team will select a team captain. YOUR
TEAM is your best support system! Each team will be encouraged to come
up with a team name. It is important
for you to find people who will support you and who you can support.
In this invitation…
Check everything out – ask a former Great in
8 participant or Debbie/Angie if you have questions!
Introductory Information
Rules
Helpful Hints
Food Lists
Tracking Sheets
Rules, READ EVERYTHING!
Honor System of Course!!!
The
“Feeling Great in 8” Program will run for eight weeks, beginning Monday, Jan 13th and ending
Sunday, March 9th with final scores due Monday, March 10th, before 12:00 pm MT. Each
participant will be provided tracking
sheets.
(You will need
to print them off yourself.) These sheets will aid you in
recording positive and negative food points, 5+ fruits and veggies points,
daily calendar challenge points, no eating after
8
p.m. points, water points, exercise points, personal prayer or meditation
points, personal scripture study and/or uplifting reading points, and pounds lost
points.
Weigh
yourself at home every Sunday or Monday morning (recommended). We’ll use the honor
system of course!
The
weeks will run from Monday through Sunday night. Total points should be reported
to your team captain early every Monday morning and are due to Debbie by noon
on Monday.
Email will be used to do our reporting and to pass along information. If you
don’t have email, phones still work.
On Monday
morning, Jan 13th, you will weigh yourself for your starting weight. Also, you will take your measurements within
the first 5 days, as instructed in the daily calendar task list. You will then
weigh-in once a week (Monday morning)
and will re-measure ONCE, at the end of the 8 weeks. For
each pound and inch lost, ten points are earned. In addition to lost pound and
lost inch points, 70 more points can be earned per day by following all other
opportunities for points. No need to report the weight to anyone – just
points!
There
will be prizes!
Remember
this will be a team effort. Please pass the word about this fun program of
health and happiness… the more people who join, the more teams, and the more
fun we will have!!
The
“Feeling Great in 8” Director for this round is Debbie Layman (assistant Angie Beck). If you
would like to sign up or if you have any questions, please email or call her at:
c:208-234-0292
c: 208-221-6506
|
|
The program
runs for 8 weeks: Jan 13th – March 9th,
2013.
Everything
is based on the honor system! (See Daily
Calendar section for team members who are at
ideal body weight)
Organize a
team of 4 (family, friends, neighbors – you can even be from different
states!). Each team will figure out how to work together to achieve its goals. All teams compete for a final cash prize at
the end! Cost to participate is $20/individual,
$80/team. ($100 fee for administrative time will be taken from the total.)
Prizes will
be awarded once at the end of the program.
Money prizes are based on the number of people in the program x $20. $100 will go to the individual with highest percent inches lost. Of the funds remaining, half of the money will go to the winning team. The other half
of the money will be divided as follows: and the rest of the money will go to
the individuals in the top three
highest overall points for all 8
weeks. First person will get 50%, second person will get 30%, and third person
will get 20%.
You must track
points daily on the point tracking charts included with this invitation. Weeks
will run from Monday morning to Monday morning (weigh-in first thing every
Monday morning). Total your points and turn them into your team captain early
Monday morning. SCORES ARE DUE to Debbie
Layman by 12:00pm MT. We will
announce the individual and team standings for the week via email on Tuesday
morning. Teams
who submit points on time will receive a 5 POINT BONUS to their weekly team
score. ONLY the GI8 Director adds this 5
point bonus. Scores posted in a
timely manner are VERY important!!
Points are
earned daily for the following categories:
Positive/Good
Food: See included sheet. Earn 10 points by adding 1 point for each
serving of positive food eaten. You MUST
eat 10 positive good foods every day.
Points are all-or-nothing in this category. Five (5) of these points can be five of the
daily fruits & vegetables. You can
eat more than one serving of the same positive/good food!
5+
Fruits & Vegetables: Earn 10 points if you eat a combined total of 5 fruits and
vegetables. Don’t forget to count the fruits and veggies from the good food
box. 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!
Negative Food: See included sheet. Subtract 2 points for
every serving of food eaten off the
negative food list (over the 2 freebie limit.
See “Freebies” at end of Rules). No maximum. L We are not tracking calories, but they do
add up!
Neutral Food: See included sheet. These foods do not count against you but do not
add to your (10) positive foods required per day. Try to limit your neutral food consumption to
3 servings or less per day.
Water Points: Earn 10 points for drinking plenty of water
every day. Requirement:
§ Week 1: 32 oz (4 cups)
§ Week 2: 40 oz (5 cups)
§ Week 3: 48 oz (6 cups)
§ Week 4: 56 oz (7 cups)
§ Weeks 5-8: 64 oz (8 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
MAX per day. Exercise can be done in segments (e.g. 15 minutes in the morning,
15 minutes after work, etc.). Just get moving! If it doesn't get your heart rate up, IT DOES NOT COUNT AS EXERCISE!!!
Note: You
may rest and not exercise for 2 days out of the week and still give yourself 20
points for those 2 days. Still, exercise is for your benefit.
If you want to earn extra points, you may workout at least 30 minutes one of the rest days and get 10 bonus points for the week. The
maximum for exercise points in one week will be 150.
After 8 PM: Earn 5 points if you eat NOTHING after 8 p.m.
Eat after 8…put on weight! (However,
you can have one serving of a fruit
or vegetable and not have it count against you.)
Daily Calendar Task List: Earn 5 points by performing a daily calendar
challenge. These challenges are to help you improve yourself on a daily
basis. [This list will be sent in a
separate email attachment.]
PERSONAL Prayer or Meditation: Earn 5 points for daily personal prayer. If
you don’t pray, spend a few minutes in quiet meditation. There is a close
relationship between your body and your spirit. Strengthen your spirit as you
strengthen your body.
Daily Scripture Study or Uplifting Reading: Earn 5
points for daily scripture study. Here’s your chance to read/study next week’s
Sunday School lesson or do your own personal scripture study. This could also include reading something
uplifting or positive.
Weigh
In: Weigh yourself at home at
the end of every week (Sunday night if needed, but is best – Monday morning as
soon as you get up) and give yourself 10 points for every pound lost. Give 5
points for a ½ pound! J If you gain weight, do not minus points, but
when you lose again, go from your previous low. NO DOUBLE DIPPING
on weight points!
Inches Lost: At
the end of the 8-week program, you will re-measure yourself. You will earn 10 points for every inch
lost and 5 points for every half inch
lost. [No points for less than ½ inch lost].
These points will ONLY be added at the END of the program!
Freebies
: Everyone will be given 4 free negative food
points per week.
This means you can eat 2 servings
off the negative list and not have them count against you. You don’t have to
eat anything bad if you don’t want to. Example
of 1-serving off the negative list: small
French fries at McDonald’s, in a paper holder, is one serving of negative foods.
Free Meals
If you have
an anniversary or birthday during this round you are allowed ONE free meal.
You may also have a free meal if you do a big event, i.e. a 5K, 10K, big hike,
etc.
During the 8 weeks you may choose
ONE FULL DAY to eat whatever you want on that day. Give yourself the MAXIMUM
NUMBER of points that day – 70 points.
But during
the 8 weeks you ONLY get ONE Free Day.
Fast Sundays – LDS Members
There will
be two fast Sundays during this 8 wk session. On these two days you do NOT have
to eat all of the food requirements. Instead, you will shoot for 1/3 of the
requirement, which is 2 fruits/veggies and 4 positive foods. Keep in
mind that fruits/veggies count as positive food points, so it will be easy to get
in the other 2 good foods you need. If you eat these minimum requirements you
can give yourself the 10 points for the Positive Foods and 10 points for
5+Fruit & Veggies.
If you are not LDS, you are welcome to skip two consecutive meals. If you would like information about the fasting please ask Debbie or another member of the Mormon church.
If you are not LDS, you are welcome to skip two consecutive meals. If you would like information about the fasting please ask Debbie or another member of the Mormon church.
Otherwise, work
towards the 10 good foods and 5 fruits/veggies on these Sundays.
Helpful
Hints
§ Plan
to get the 500 program points each week. If weight loss is your goal, you will likely
lose it easily if you get the base 500 points each week. This is achieved by earning the maximum 70
points daily, plus the 10 extra points for exercising a 6th
day.
§ Exercise first thing in the morning. It helps
jump start your metabolism and increase brain power throughout day!
§ Watch
your serving sizes! Check out what a serving size is (easy to do
on the internet) and how many calories there are in the foods you eat. For
example, not all nuts are created equal.
§ Try to eat fruits and/or veggies with each meal. REMEMBER, there are a lot of
fruits and veggies out there. Think outside your ‘normal box’ of apples,
oranges, broccoli, carrots, and bananas. If you eat fruit and/or veggies at
breakfast, you will find it very easy to get in at least 5 during the day!
o One trick we have found that really helps us
eat our veggies is to precut a wonderful mix of veggies to use in meals. If you
store in glass containers they last quite a surprising amount of time! (It will
NOT last nearly as long if stored in plastic!)
o Have veggies all diced up small ahead of
time. Try using green, yellow, orange and/or red bell peppers, green onions,
Roma tomatoes, cilantro, Italian parsley and mushrooms.
§ Eat good-food packed meals and snacks. Great
examples include omelets with veggies, sandwiches with lots of veggies, or
smoothies with yogurt, milk, fruit, and veggies.
§ Try to limit or cut down on artificial
sweeteners – it is helpful to get used to things less sweet. Learn more about
them and you may want to cut them out completely!
§ Update favorite recipes to healthier versions
so you can get more good-food points/reduce bad-food points. For example:
o Add extra veggies to casseroles, skillet
meals, or pastas.
o Yogurt or applesauce can be substituted for
oil in recipes, or avocado can be substituted for butter.
o Do a little research online to see when these
substitutions would be appropriate & how much to substitute.
§ Measure the required number of ounces of
water into one big pitcher and drink water only from that pitcher. When it’s
gone, you’ve gotten all your water! Or, use standard water bottles from the
store. They are usually around 16.9 ounces. Reuse one bottle – drink four
bottles a day and you’ve met the 64 ounce water requirement.
§ Print out the Daily Calendar Task List and
cross off items as you complete them.
§ Helpful websites:
o fitbie.msn.com
o myfitnesspal.com (a free site with free
calorie counter and more!)
o nutritiondata.self.com
o nutri-facts.com
o shape.com
o lindsaybrin.com (this site is designed for moms,
but the information is great for anyone!)
o http://www.prevention.com/food/healthy-eating-tips/18-metabolism-boosting-foods?cm_mmc=ETNTNL-_-1381844-_-08022013-_-MetabolismBoosting-link (to determine daily protein needs)
GOOD LUCK!!
Positive Foods
Positive Foods
Choose from this list
for your (10) positive foods per day.
Please note that there
might be food choices along the ‘positive’ lines not on this particular list.
Please use your discretion in any such cases.
You may add any vitamin or mineral
supplement, but they do not count toward your good food points.
Fruit-
§ Fresh
§ Dried w/o added sugar
§ Frozen
§ Freeze dried
§ Freshly squeezed juice
Vegetables-
§ Fresh
§ Canned with low sodium
§ Frozen
§ Marinara Sauce
§ Low sodium V-8 or other low sodium
vegetable juice
§ Excluding corn and white potatoes
§ Low sodium vegetable soups
Dairy Products:
§ Low fat cheese
§ Low fat cottage cheese
§ Feta cheese
§ Goat cheese
§ Part skim mozzarella
§ Parmesan cheese
§ Skim or 1% milk
§ Soy cheese
§ Soy milk
§ String cheese
§ Yogurt (under 20 carbs per serving)
Carbohydrates-
(all whole
wheat must be 100%)
§ Whole wheat bagels
§ Whole wheat bread
§ Baked beans (low fat, sugar, sodium)
§ Beans (kidney, black etc)
§ Bran muffin
§ Whole grain cereal
§ Whole wheat cous cous
§ Whole wheat or whole grain crackers
§ Whole wheat English muffins
§ Hummus
§ Lentils
§ Oatmeal (not prepackaged)
§ Whole wheat pancakes
§ Whole wheat pasta
§ Whole wheat pita
§ Quinoa
§ Low fat refried beans
§ Brown or wild rice
§ Brown rice cakes
§ Sweet potato
§ Whole wheat tortilla
§ Whole wheat waffles
§ Whole wheat pizza dough
§ Wheat berries
§ Protein or granola bars with less
than 20 grams of carbs
§ Any other whole grains or legumes
Proteins-
§ Chicken
§ Eggs, egg whites
§ Fish and shellfish
§ Low sodium ham
§ Pork tenderloin
§ Protein powder
§ Red meat (lean)
§ Tofu
§ Tuna packed in water
§ Turkey bacon
§ Veggie burger
§ Lean lunch meats
§ Nuts & Seeds
§ Nut & Seed butters
§ Lean meat jerky
§ Any other minimally processed lean
proteins (turkey or chicken sausage, veggie patties etc.)
Enjoy your great
wholesome foods!
Eat Well!
Neutral Foods
These foods do not
count against you but do not add to your (10) positive foods required
per day. Neutral foods are not entirely bad for you, but should not be the
basis for your daily intake.
For maximum results: Try
to limit your neutral food consumption to 3 servings
or less per day.
§ Olive oil
§ Canola oil
§ Flaxseed oil
§ Coconut oil
§ Avocado
§ Olives
§ BBQ sauce
§ Low fat/fat free sauces and
marinades
§ Low fat/fat free salad dressings
§ Mustard
§ Honey
§ Pure maple syrup
§ Non-fat frozen yogurt (under 20
grams of carbs per serving)
§ Low fat, low carb ice cream or bars
(under 20 grams of carbs per serving)
§ Light mayonnaise
§ Light sour cream
§ Light Cream cheese
§ Butter
§ Whole milk or 2% milk
§ Pure fruit jams
§ Dark chocolate (70% cocoa or higher)
§ Corn tortillas
§ Corn
§ Baked corn tortilla chips
§ Popchips
§ Air popped popcorn
§ White potatoes
§ Cookies made entirely with whole
grain/whole wheat and only positive/neutral foods
§ All other condiments, sauces or
accompaniments that have little nutritional value
Negative Foods
Subtract 2 points for
each serving
(excluding the 2
freebie servings per week) consumed on this list.
There is No Maximum on
how many negative points can be accrued.
You know your
body: please put anything else on your
personal negative food list that is not good for you!
Keep in mind: none of
this should overrule doctor’s orders for you!
§ Sugary or low fiber cereal
§ White bread, pasta, rice, bagels or
tortillas
§ Bakery items (muffins, cake, pie,
donuts)
§ Deep fried foods
§ Soda and Diet Soda
§ Drinks with added sugar
§ Imitation maple syrup
§ Flavored syrups
§ Mayonnaise
§ Sour Cream
§ Cream cheese
§ Ice cream or yogurt with more than
20 carbs per serving
§ Chips: potato, corn, Fritos,
Cheetos, Doritos etc.
§ Crackers of any kind (unless they
are 100% whole grain/wheat)
§ Cookies (excluding cookies made
entirely with whole wheat/grains and positive/neutral foods only)
§ Milk Chocolate
§ Candy
§ Sugar
§ Movie theater popcorn
§ High sugar or high carb bars with
more than 20 grams of carbs
§ Processed meats: hot dogs, fish
sticks, chicken nuggets, etc.
§ High fat meats: sausage, bacon, etc.
§ High fat dressings: ranch, blue
cheese, Caesar, thousand island, etc.
§ Alcoholic beverages
|
WEEK 1
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
32 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Beginning
Measurements
|
Weight:
|
Upper
Arm:
|
Chest:
|
Waist:
|
Hips:
|
Thigh:
|
Total
Inches:
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 1
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 1 Points Total=________
|
WEEK 2
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
40 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily Pts:
|
|
Bonus Pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 2
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 2 Points Total=________
|
WEEK 3
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
48 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 3
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 3 Points Total=________
|
WEEK 4
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
56 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 4
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 4 Points Total=________
|
WEEK 5
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
64 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 5
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 5 Points Total=________
|
WEEK 6
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
64 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Points for Pounds Weekly Chart Week 6
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 6 Points Total=________
WEEK 7
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
64 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
Weight Day 1
Weight Day 7 Pounds
Lost/Gained Points for
Pounds Weekly
Chart Week 7
_______ - ______ = ________ Lost/Gained _______
+
Total ______ = Points Total
|
|||||||
WEEK 7 Points Total=________
|
WEEK 8
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Pos. Food
Points (10)
|
|
|
|
|
|
|
|
|
5+ Fruit &
Veg. Pts (10)
|
|
|
|
|
|
|
|
|
Neg. Food
Points (-2 ea.)
|
|
|
|
|
|
|
|
|
64 oz. Water
Points (10)
|
|
|
|
|
|
|
|
|
Exercise Pts.
Max (20)
|
|
|
|
|
|
|
Daily pts:
|
|
Extra
pts.Day 6:
|
|||||||
|
After 8 p.m.
Points (5)
|
|
|
|
|
|
|
|
|
Daily
Calendar (5)
|
|
|
|
|
|
|
Daily pts:
|
|
Bonus pts:
|
|||||||
|
Meditation/ Prayer Pts (5)
|
|
|
|
|
|
|
|
|
Uplifting read/ Scripture Pts(5)
|
|
|
|
|
|
|
|
|
DAILY TOTAL
(70 possible)
|
|
|
|
|
|
|
|
|
End
Measurements
|
Weight:
|
Upper
Arm:
|
Chest:
|
Waist:
|
Hips:
|
Thigh:
|
Pts. Inches
Lost:
|
|
Weight Day
1 Weight Day 7 Pounds Lost/Gained Pts for Pounds Weekly Chart Pts for Inches Week 9
_______ - ______ = ________ Lost/Gained_____ + Total_____ + Lost______ = Points Total
|
|||||||
Overall Total Pounds Lost _______ Overall Total Inches Lost_________ WEEK 8 Points Total=_______
GREAT IN 8:
Starting JAN 13th and continuing to MAR 9TH, 2014
Daily Calendar Task List for Week 1
READ EVERYTHING THOROUGHLY!
For the Daily Calendar Task List you need to do one specific
item each day from the list to earn 5 points on your chart for the Daily
Calendar. You get to choose any task you
want from the list each day.
However, for WEEK 1 the daily tasks are already chosen
for you for the first three days.
DAY 1, Sept 9th: Daily Calendar Task
Morning of first day:
1)
Weigh yourself and record on your chart.
2)
Take your measurements and record on your chart.
§ UPPER
ARM: pick ONE arm, measure just under the armpit
§ CHEST
§ WAIST
– at belly button
§ HIPS
– at widest
§ THIGH:
just ONE thigh, about 6 inches down from hip crease
Use these measurements to know
how much weight and how many inches you have lost at the END of the 8-week
competition. You do not report a starting and ending weight – just the number
of pounds and number of inches LOST.
3) Find your
ideal body weight at this website. http://www.halls.md/ideal-weight/body.htm
. There will be a range for your ideal body weight from this website. Write down your ideal body weight to give
you an idea of where you should be for your height, age. If you
feel you are at your ideal body weight, you will be able to use the average
pounds lost from your 3 teammates each week as points for your total for the
week. That is, if you maintain your
ideal body weight. If you fail to
maintain your ideal range, don’t give yourself any pounds lost points. This will be motivation for you to maintain
where you are at, continue to lose inches/body fat and put on some muscle. You will be the cheerleader for your team.
The better they do, the better you will do.
For example, if your teammates lose 4#, 6# and 2#: their total of 12#/3=
4# or 40 points for you!! THIS WILL
ALLOW YOU TO HAVE A FIT MEMBER ON YOUR TEAM WITHOUT NEGATIVELY AFFECTING YOUR
TEAM POINTS.
DAY 2, Sept 10: Daily Calendar Task
Take a full view picture of yourself to compare with
another one in 8 weeks!
DAY 3, Sept 11: Daily Calendar Task
Write down 3 specific goals you want to achieve in this 8
weeks.
1.__________________________________________________________________________
2.__________________________________________________________________________
3.___________________________________________________________________________
DAY 4, Sept 12,
and On-Going Thru the End of the Program:
Daily Calendar Tasks
You will now use
the DAILY CALENDAR TASK LIST !
Starting today you will do a personal challenge every
day. Choose from the Daily Calendar
Task List.
When you complete the challenge you can give yourself 5
points on your chart. You cannot do
tasks “ahead”. In other words, you
cannot do two tasks on Wednesday and give yourself 5 points Wednesday and 5
points Thursday. You must earn your 5
points EACH day by completing one task from the Daily Calendar Task List EACH
day.
As the weeks develop you may want to do a Daily Calendar
Task of your own choosing. This is a
great idea and there are even blank spaces where you can add your own items!
DAILY CALENDAR TASK LIST – GREAT in 8
These are daily challenges – to do something positive
in life everyday.
Each item may ONLY be used ONCE.
Check off the box to help you
remember which tasks you’ve already done.
SELF-IMPROVEMENT
o Tell yourself 5 times in one day that you are
important and that you are going to allow this program to help you become the
person you want to be.
o Start a dedicated journal to track points and progress
for the nine weeks.
o Write what you like about yourself in your journal.
o Put post-its on your fridge with motivational sayings,
encouragement, etc.
o Tell someone the reason you are doing GREAT in 8.
o Get 8 hours of sleep at night.
o Say a prayer of thanks for the body you have been
given! Commit yourself to taking care of
it.
o A prayer: ask
for strength - bravery - courage, to overcome stumbling blocks.
o Say a prayer of thanks! No asking -- just sincere gratitude.
o Write a note to a church meeting speaker who touched
your spirit.
o When you attend church, attend all meetings/classes -
5 points. You can earn this 5 points
every Sunday during the 8 weeks.
o Talk less and listen more today.
o Turn off the radio/music in your car one whole day and
enjoy the quiet.
o No TV for 24 hours.
o No computer for 24 hours.
o Electronic “fasting”:
no internet, face book, interest blogs, etc. For 24 hours.
o Simplify!
Remove one “complicated” thing from your life.
o Get a haircut.
o Task of your choosing:
_____________________________________________________
FOOD
o Try a new recipe.
o Convert a favorite recipe to a healthier version.
o Eat SLOWLY ... Cut your food in half ... Eat it slowly
... Then decide if you really want the other half.
o Eat a meal at the table with NO distractions. Enjoy your family, or if by yourself, just
really taste the food!
o Cook with something from your own/friends’ vegetable
garden (or something that’s been home canned).
o Fill half your plate with fruits and/or veggies first,
and then add the rest of your meal.
o Eat out and chose a meal that works for GREAT in 8. It is possible to eat out and follow the
program.
o Serve yourself half the amount you think you want ---
eat it slowly. Wait a few minutes to
decide if you really want more or not.
o Bake some whole grain bread.
o Use your food storage to make a meal. (‘Just-in-case’ practice).
o Add to your food storage --- big or small.
o Eat vegetarian for 24 hours.
o Task of your choosing: _____________________________________________________
FEEL
GOOD
o Your choice --- do something that makes you feel
great!
o Take a bath or shower at a new time from your normal
routine.
o Sing in the shower/bath.
o Do something that you have been procrastinating!
o Organize your desk.
o Buy or make an assortment of cards to have on hand so
you have one ready to mail when needed (i.e. birthday, sympathy, encouragement,
just say hello, etc.).
o Go for a drive just to enjoy the scenery.
o Watch and appreciate a sunset or sunrise.
o Get up earlier than normal and be ready for your day before breakfast.
o Accomplish 3 tasks on your personal To-Do list before
lunch.
o Task of your choosing:
_____________________________________________________
FAMILY
o Do an activity with your family outside the home, a
walk in the park or around the neighborhood (or even the mall). If you are empty nesters it can be with your
spouse. If you are single, do it with a
friend!
o Pick at least ONE DAY where you only compliment
members of your immediate family --- NO FAULT FINDING AT ALL. (This means really hold your tongue no matter
how tempting!) What would be the last
thing you would want them to hear from you?
This could also be done in a phone call.
o Call a family member out-of-state or too far to visit
and catch up.
o Host or plan a dinner with family or friends and have
the food be “healthy”.
o Take pictures of your family (candid, posed -- doesn’t
matter).
o Make a special meal for your spouse.
o Go to the park as a family.
o Play a game (board game, cards, Wii, tag, etc.) with
family or friends.
o Task of your choosing:
_____________________________________________________
SERVICE/HELP
OTHERS
o If you have ever been in a Great in 8 competition
before? Share with your team 3 main things you learned from doing the program. AND -- do you plan to continue this as a
lifestyle?
o Go Visiting Teaching/Home Teaching/Visiting a Special
Person who needs visiting, or make appointments for it. (Follow through!)
o Send a snail letter or card.
o Say hello to 5 people you don’t know.
o Say thanks to a service person (fire, police,
military, mail carrier, garage truck driver, etc.).
o Read to/with someone.
It may be someone who can’t read themselves such as a child, elderly,
person with disabilities, whomever.
o Visit someone in a care center or hospital.
o Write down a sweet memory of someone --- share it with
them if they are still living. If they
are not, be grateful you had them as long as you did.
o Really listen to a child, friend or spouse.
o Do a good deed for someone.
o Give a planned helpful service for someone.
o Volunteer for an organization.
o Make a donation to a needy cause.
o Write a note to someone who made your day/life more
positive.
o Take flowers to a neighbor.
o Do weeding for someone else.
o Write a missionary, or five!
o Pay bridge toll or lunch for someone unexpectedly.
o Task of your choosing:
_____________________________________________________
FRIENDSHIP
/ OTHERS
o Be patient with an employee or co-worker (or family
member if you don’t work) even if you want to “wring their neck”!
o Invite a friend to church.
o Call a friend out-of-state or too far to visit and
catch up.
o Smile (and make eye contact) with 5 people you don’t
know.
o Write a letter or email to someone you love telling
them how much they mean to you.
o Give motivational suggestions to your team or the whole
group.
o Give someone, anyone, a hug.
o Visit a friend or neighbor.
o Meet up with an old friend, possibly have lunch/dinner
or do something together.
o Invite someone over to have a home-fixed healthy
lunch!
o Have nail polish fun with friends.
o Share a recipe with your Great in 8 team.
o Say hello to a stranger who looks like he/she needs
it.
o Give someone a hug and tell them how much they mean to
you.
o Task of your choosing:
_____________________________________________________
ACTIVITIES
o Attend one church or community event.
o Give a talk in church or in public speaking.
o Plan and give a lesson for a group.
o Return the grocery cart after you unload your
groceries.
o Pick up an instrument you haven’t played for a while.
o Dance, just for fun -- by yourself, with a child, with
your spouse. Yes, MOVE and enjoy!
o Try a new form of exercise. Always walk or run? Try Zumba, interval training, kickboxing,
step aerobics, etc. Vice versa!
o Get a massage.
o Check out a book from the library on healthy cooking,
or pull one off the shelf that you already have and make a recipe from it.
o Add stretching to your exercise routine (this helps to
prevent injuries).
o Take a walk outside, strictly for the purpose of
noticing the beauties around you…Season doesn’t matter!
o Start a new hobby, or do one you haven’t done in a
while.
o Walk/ride bicycle instead of drive to do errands. Or, park 2 blocks from stores.
o Walk a dog.
o Sew one mending task.
o Task of your choosing:
_____________________________________________________
HEALTH
o Schedule your bi-yearly dental check-up. If you have already had it -- give yourself
the 5 points.
o Brush your teeth twice a day, morning and evening.
o Schedule your yearly doctor’s appointment. If you’ve already had it -- give yourself the
5 points.
o Add posture exercises to daily routine for one week .
o Practice positive posture all day.
o Wear sunscreen today and apply it at least twice.
o Task of your choosing:
_____________________________________________________
HOME
o Clean out, de-junk, the fridge.
o Dust a shelf.
o Dust the baseboards in one room.
o Vacuum the edges of one room with the vacuum “edger”.
o Take out the trash.
o Recycle something.
If your area offers recycle pick-up, get a separate trash can for
recyclables only and put it next to your regular trash can.
o Organize your toolbox.
o Wash the inside of your windshield and clean the dashboard.
o De-junk the inside of your car.
o Wash your car and clean out the inside including the
trunk.
o Clean a shelf in the garage.
o De-junk a drawer, a corner or closet.
o Wash all garbage cans in your home.
o Do your dishes and put them away.
o Empty the dishwasher.
o Wash all your dishes by hand for one day.
o Clean off the stovetop.
o Clean the oven.
o Clean inside and outside of your microwave.
o Clean the kitchen sink.
o Polish a pair of shoes (or more).
o Oil boots.
o Polish your silver.
o Do a load of laundry start to finish in one day. This means it must be folded and put away.
o Make your bed.
o Clean your washer and dryer, inside, outside, tops;
get rid of collected dirt.
o Plant flowers.
o Mow lawn.
o Pick out weeds in a particularly needy area.
o Task of your choosing:
_____________________________________________________
*When
you complete one task in EACH category give yourself an extra 5 points on any
one day.
**THIS IS A ONE-TIME
BONUS**
BONUS SECTION !
This
section is different. These tasks
require you to do the task for 7 consecutive
days. At the end of 7 consecutive days,
you give yourself an extra/bonus 5 points on Sunday in the Daily Calendar box
on your chart. For example, if you do a
normal task from the normal list on Sunday, AND during the last 7 days you
completed one of these Bonus tasks, then in the box on Sunday you would enter 5
points in the top half AND 5 points in the bottom half of the Sunday chart box.
If you
miss a day during the 7-day task you must
start again.
You
cannot do two, or more, of these in any one week.
You can
however, repeat any of the Bonus tasks.
o Write in your journal, or start a journal about what
life is like for you right now, every day for 7 consecutive days.
o
Eat
5 servings of raw vegetables a day for 7 consecutive days.
o Read a book of your choice from start to finish during
the 8 weeks of Great in 8.
o Make your bed for 7 consecutive days.
o
Eat
a meal with your family for 7 consecutive days.
o
Choose
one person and do something nice for them.
This can be anonymous, or not, your choice. This must be done for 7 consecutive
days. It can be phone calls, sending
cards, stop by to say hello, take to lunch/dinner. Your choice, for 7 consecutive days.
o Send a note through the mail to a
different person for 7 consecutive days.
(Email does not count on this one).
o
Do
“The Big Job” you have been procrastinating for way too long. The task must take at least 7 consecutive days.
o Floss your teeth (build this into a habit) for 7
consecutive days.
o
Have
a clean kitchen sink and counter at either the end of the day or the beginning
of each morning (must be the same choice) for 7 consecutive days.
o
Early
to bed, early to rise. Go to bed before
10:30 pm, getting at least 6-8 hours of sleep for 7 consecutive days.
The “Feeling Great in 8” Director for
this round is Debbie Layman
(assistant Angie Beck). If you would like to sign up or if you have
any questions, please email or call her at:
c:208-234-0292
Angie Beck truthconexus@gmail.com
c: 208-221-6506
