Nutrition Challenge begins today!!!! Details of this 12 week challenge are below.
Keep in mind that if you are just starting out with a fitness/nutrition program that your Challenge goals could be as simple as eating breakfast every morning, eliminating processed foods, eating every 3-4 hours throughout your day, drinking water instead of sodas or only eating when you are hungry....Just remember to keep it simple and attainable and just try your best every day to be consistent in your efforts. Do not beat yourself up for those inevitably "bad" days and just take the next moment to "get back on track". Life is life, live it the best you can each moment you are given!!!
This Nutrition Challenge should not focus on where you are not, what you are yet unable to do, what you can or should not have. This Challenge should however focus on where you are, what you can do, what you can have, what you can achieve! 12 Weeks to a better functioning, healthier you! 12 Weeks to a trimmer, toner you! 12 Weeks to a different mindset about what your body CAN do and how you feel about what you put into your body and how you treat your body! The dates of this 12 week Nutrition Challenge are January 9th - April 3rd, 2013.
Whether you are doing this Nutrition Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge. Note that it is highly recommended that you at least combine the efforts of the Fitness Challenge alongside the Nutrition Challenge for best results!
1) Establish at least 3-5 nutritional goals and the course of action you plan to take to accomplish these goals during this Challenge. Keep in mind that these need to be Specific, Measurable, Attainable, Relevant, and Time-bound (in that the time frame is the 12 weeks of this Challenge). It will not do you any good to make goals that you cannot reasonably attain in this 12 week period. Treat your established goals and plan as a contract with yourself for these 12 weeks. This is not a "New Years' Resolution" that you abandon in 4 days! If you are stuck for goals, there are some samples below this section.
2) Weigh and measure yourself (refer to the Measuring Results tab of this blog for information on this). Weigh/Measure throughout the Challenge on these dates following the initial weigh/measure on Jan 9th then: February 6th; March 6th; and finally on April 3rd.--If you are also participating in the Fitness Challenge you only need to measure once each week so go with the Fitness Challenge dates.--
3) If you are doing this Challenge in part for weight loss, then I strongly encourage you to take before and after pictures. This is not for me or anyone else, but for you to track your fat loss journey (refer to the Measuring Results tab of this blog for information on this). Your before photos should be taken on January 9th and your after photos should be taken on April 3rd (again using Fitness Challenge dates if participating in both Challenges).
4) Plan your meals. Account for the foreseen obstacles and make a plan for working around them.
5) Assess your goals and how your plan is going half way through the Challenge on February 20th (or 19th). This is a time to determine what is working and what is not. You will be half way through the Challenge at this point so this is a great time to tweak what needs to be tweaked for the final 6 weeks.
6) Where did you end up? On April 3rd (the end of the Challenge) do a final assessment of the previous 12 weeks and where you are in relation to your goals. Reflect on what the 12 weeks entailed, what obstacles you overcame to accomplish your goals, what you learned about yourself in this process and how you can apply it going forward beyond this Challenge.
Samples of Nutrtional Goals:
*Eat 8-10 fruits/vegetables daily, no excuses
*Preplan all meals
*Track all meals
*No BLTs (bites, licks, tastes) (refer to Eating Supportively tab of this blog)
*No more than 3-4 PIs per week (refer to Eating Supportively tab of this blog)
*No unplanned PIs per week (refer to Eating Supportively tab of this blog)
*Drink water daily to stay hydrated (refer to Eating Supportively tab of this blog)
*Stay within daily nutritional targets (refer to Eating Supportively tab of this blog)
Need Help With any/all of this? I'm always available: cagib1@charter.net
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
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