2011 Healthy Lifestyle Challenge
Questions & Answers
Questions: email brian@wepromotehealth.org
As we receive questions, we will respond to each individual directly. We will also post the question here with the response.
Can I still sign up and participate? Participants can register through week 5.
How do you determine if a participant earns their healthy eating points? A participant should award themselves the maximum 40 points for each day that they meet their healthy eating goals. 10 points for a healthy breakfast; 10 points for a healthy lunch; 10 points for a healthy dinner and 5 points for each of 2 two healthy snacks daily. You are on your honor to award your own points. If you eat an unhealthy snack during the day, simply do not award yourself 5 points. We are utilizing the USDA food pyramid as a benchmark to define healthy eating. However, any other reasonable program such as Weight Watchers is acceptable. If you are not following any specific nutritional program, you will have satisfied the requirements if you follow the generally accepted guidelines for proper nutrition. You can find the USDA guidelines by visiting www.myplate.gov
Is there tracking software that I can use if I want a more accurate measure for my nutritional goals? We can not make specific recommendations regarding your personal nutrition. Nor can we recommend specific programs. For your general information, there are a number of free webbased tools that you might want to check out. Some of our participants are utilizing www.nutrimirror.com. Their free website tools include a food search database and a vitamin and nutrient calculator built into their tracking system. It's worth a look! Here a couple of others www.myfitnesspal.com and www.thedailyplate.com. If you are looking for a good mobile app, try www.mynetdiary.com.
Is the free Circuit Training in the Park still going on at Centennial Park on Saturday mornings? Yes, and we invite you to come out and join us on Saturday mornings from 7:50am to 9:00am. With the help of our volunteer trainers, we hope to continue this program year round. For details click here. We have not missed a Saturday since we started 32 weeks ago. We are currently working hard on finding an indoor venue to continue this free opportunity through the winter.
What is the purpose of Circuit Training in the Park?
To engage individuals who have never done a bootcamp (while challenging the already active)
To help individuals achieve their fitness goals
To create an opportunity for friends to meet in the park each Saturday for fitness and fun
To promote exercise as fun
Do I really need to drink 64 ounces of water every day? According to WebMD, there is no evidence for the oft-repeated assertion that people need at least eight glasses of water per day. The Institute of Medicine points out that a better number might be closer to 125 ounces of water daily for men and 91 ounces for women---but that includes water intake from all foods and beverages. Most people get adequate hydration without "purposeful drinking" of fluids for hydration. Water Quiz: How Much Do You Know About Hydration?
I am already within the normal limits of my BMI; are there other ways I can be awarded tranformation points?
Pick a health goal that will make a difference in your life when you achieve it. Before setting your wellness goal, determine what behaviors you are truly ready to change. Don't make it too easy but it should be attainable. You can receive up to two transformation bonuses during the 10 week challenge. Here are some alternative tranformation goals that other participants have selected:
Already within your BMI but still have that last 5lbs to 10lbs to go? One participant, well within his BMI range, has a goal of loosing the last 6 lbs at 1 lb per week. When he is down 2lbs from his starting weight for two consecutive weeks, he will award himself a transformation bonus. In order to reach the second bonus, he must drop the balance of the 6 lbs. If he does so, he will award himself a second transformation bonus at the end of 10 weeks.
Here are some other transformation goals to consider: Increase your exercise frequency; Eliminate soda from your diet; Smoking cessation; Drinking 8 glasses of water daily; Eating fresh fruits and vegetables (3-5 servings) per day; Eating a healthy breakfast every day.
Setting the goal is just the first step. Know where you're going, what resources you'll need, who can help and what plan B is when life throws you off. Focus on one goal at a time. Write your goal down. Stay with your goal even if you have an occasional set back. All of us can improve on our health. Take an important step. Set your goal and make a transformation.
How can I earn "Bonus Activity" points? There are a several ways to earn bonus activity points. First, every Saturday, many of us get together in the park for Circuit Training in the Park. Volunteer trainers have supported this community-wide FREE exercise opportunity every Saturday morning for the past 31 weeks! Make a committment to getting more physically active and start this Saturday. You can earn your bonus points if you Join us on Monday, November 21st for the first Healthy Happy Hour. Healthy drinks, snacks, wellness games, networking and everything you would expect at Happy Hour except the alcohol and the calories! Stay tuned for more details...
Are there other ways to earn the "Bonus Activity points" without participating in scheduled Challenge activities? Yes. If you participate in a community run or walk, for example, you can award yourself the bonus activity points for that week. Other group physical activities may also qualify.