New You Challenge Rules and Details
The New You Challenge is a game of change. It starts with a health and fitness “snapshot,” physical measurements of your fitness, giving you an idea of where you are when you start. The game takes place over the following 57 days and then ends with a final snapshot. The challenge is designed to see what sort of change you can make over the course of the game. During the Challenge, you will check in with all aspects of your practice of health and fitness. It is a game where the moves are the choices you make every day — in intermittent fasting (nutrition), exercise, hydration, mediation, and more.
It is designed to bring all aspects of your health and fitness into focus and to create a life in which the practice of health and fitness is how you live, not just the things you do. The Challenge is also designed to have you create a lifestyle that involves your friends, family, and community. In addition, transform the health and fitness of the people who matter to you.
Every week of the Challenge you will report your total points for the week to Coach Carlos (firstname.lastname@example.org). As you go along over the 8 weeks, you will begin to see how your score and daily choices match up with the results you are getting. You will also compete with your friends and community to see who can get the highest score!
Here’s how the points work:
You have the potential to earn 10 points every day
You will start each day with 5 points for Intermittent Fasting/nutrition. These are yours to keep if you abide by your Intermittent fasting schedule or your nutrition (i.e.
16-hour fast/8 hours of eating or whatever you chose). For this category, you will simply answer a “yes or no” for “I did it, or I didn’t do it” on your reporting page. It’s a 5 for a “yes” and 0 for a “no” (there are no scores of 1 etc…).
• You can also earn 2 points every day for working out (at least 10 minutes), 2 points for hydration, and 1 point for mediating 5+ minutes a day. For each of these categories, you will simply answer a “yes or no” for “I did it, or I didn’t do it” on your reporting page. For the categories with 2 points, it’s a 2 for a “yes” and 0 for a “no” (there are no scores of 1).
The most important thing to remember about these rules is that these are the things that will cost you points. Will you “break the rules” during the challenge? Yes! Should you do everything you can to earn every point you can? Absolutely! That’s the game! These 8 weeks are the time to challenge yourself to go beyond what you would do by default.
Workout Rules Don’t worry! This is not a game of doing a crazy exercise routine every day. Keep a regular exercise routine. On the days that you’re not going to “work out” you will perform “active recovery” (for at least 10 minutes) to earn your 2 points. That means that some days you will work out — go to the gym or put on your running shoes, and some days you will just move — take a light jog, do yoga, ride your bike or skate at the beach, walk to work rather than drive, even playing a game of catch or tossing the frisbee around! The main thing is to keep active each and every day.
Hydration Rules drink half of your body weight in ounces every day (I would recommend more if you are working out in class.) to earn your 2 points.
Meditation rules complete any form of meditation for 5+ minutes. If you nee)d some guidance I use Tony Robbin’s visual guided meditation every morning. Here is a link to it:
I can help anyone with this category if you need help just ask.
How the challenge works:
• On Day 1 of the challenge you will measure where you are starting — Both a performance measurement in the NEW YOU Challenge baseline workout, body measurements, and photos of where your body is. Your final ranking in the challenge will be a combination of your improvement in these measurements along with the points you earn during the challenge.
• On the final day of the challenge, you will repeat the measurements from Day 1 — workout, body measurements, and photos.
• Final Tabulation for rankings is based on:
• 25% – Improvement in body measurements
• 25% – Improvement in workout performance
• 50% – Accountability (daily points total)