RISE FITNESS + WELLNESS
Welcome to the 2020
QUARANTINE NO15 CHALLENGE
There are 10 categories to earn points in daily:
6 Servings of Vegetables
You will receive 1 point per day for eating six servings of vegetables. One serving is generally 1 cup.
You will receive 1 point per day for not eating any type of “added” or “artificial” sugar. Anything that contains processed sugar and/or artificial sweetener is off limits! These include the obvious like cookies, candy, ice cream, but also hidden sugars in flavored yogurt, bread, granola bars, sauces, dressings, peanut butter, sports drinks, flavored oatmeal, and your favorite Starbucks Frappuccino. You should check the labels on everything you eat to make sure there is no added/processed sugar or artificial sweetener – you will be amazed at how many foods contain added sugar!
A few concessions:
You may have up to 1 Tbsp per day of raw organic honey.
Fruit is a natural sugar and OK to eat. Be careful with dried and frozen fruits – they sometimes contain added sugar so check labels.
You may use Stevia, but this is the only sweetener of its type that is challenge approved.
We anticipate there will be a lot of questions the first week about what constitutes a prohibited sugar. On the Facebook page under Files you will find a list of the many codenames/pseudonyms for sugar. This is a great reference. For additional questions, please post to the Facebook page so everyone can benefit from the information.
You will receive 1 point per day for not drinking alcohol. Some types of alcohol and mixers contain added or artificial sugars so be careful about what you are drinking in order to ensure that you don’t lose your sugar points.
Stop Eating and Drinking Before 9 pm
You will receive 1 point per day for not consuming calories (either by eating or drinking) after 9:00PM.
64 Oz of Water
You will receive 1 point per day for drinking 64 oz of water.
You will receive 1 point per day for keeping a daily food journal. Good free apps for this are LoseIt and MyFitnessPal. These apps allow you to set a daily calorie limit based on your goals and track your food intake and exercise. They can remember foods from previous meals and use a barcode scanner to quickly enter foods. You can also keep a written diary if you prefer that method - as long as you track the foods you eat. Stress snacking and anxiety eating add up over time. Logging what we eat will help us avoid this unhealthy habit.
EAT a serving of ginger, garlic, apple cider vinegar, echinacea, vitamin c rich foods, cruciferous vegetables (broccoli, cabbage, brussel sprouts), or flavanoid foods (apples, blueberries, green tea).
SLEEP at least 8 hours.
PLAY - laugh, do something fun with your family, spend extra time in sunshine.
If you do any of these, give yourself a point.
You will receive 1 point for exercising at least 30 minutes a day. We have come up with ways for you to focus daily, but if you have a different option that you prefer for getting your 30 minutes in, you still get a point.
Meditate and Write What’s Great
Take 5 minutes a day to meditate and/or write in a gratitude journal. Staying strong mentally will help us get through this and these research proven methods are critical for mental fortitude.
You will receive 1 point per day for contacting any other individual doing the Challenge or for posting on our Facebook page. We need each other, let’s work to build this community for staying strong and healthy.
The purpose of Fitness Focus is to remind us all the different ways we can move and areas to focus on. A little structure can be helpful! Here are the daily prompts:
Sweaty Saturday - Do what it takes to break a sweat! Create a circuit, go for a bike ride or run, do a curb workout.
Stretch It Sunday - Be kind to those muscles and treat yourself to a workout focused on stretching and/or foam rolling.
Major Muscles Monday - Big Muscles Big BURN. Focus on those legs - squats, lunges, deadlifts, biking, running - find your favorite way to make it burn!
Tabata Tuesday - Use this fun format to get the most from your workout. It consists of a period of intense work followed by a period of rest. It can be 20/10, 30/15 or any other interval. Favorite Tabata moves include star jumps, squat jumps, burpees, mountain climbers, jumping jacks, and oh….tabata sprints of course.
WE CAN Wednesday - Rain or shine, commit to getting some fresh air. Walk, run, skip, jump and wave to fellow challengers as we get outside to get it done. WE CAN!
Tank Training Thursday- Let’s focus on those arms - pushups, tricep dips, presses. If you don’t have weights, bands or TRX, use your mind to create resistance.
FIGHT for your CORE Friday - What’s better than 30 minutes of core? Enough said.
Stay tuned to the Facebook page for ideas, tips and workouts. And remember, following the prompts is optional. If you get 30 minutes of fitness in, you get the point.
RECOGNITION AND REWARDS
Anybody who logs 90% or more of their points in a given week will be recognized on our Facebook page and put in a drawing for a weekly prize. We want to support our local businesses as much as we can, so we’ll be rewarding your efforts with gift cards for meals, juices and other fun treats from our favorite local establishments!
GOOGLE SHEET SUPPORT
If you have issues with the Google Sheet, please contact Carin Fanter directly via text: 630-824-7618.
Please limit your activity in the Google Sheet to entering your data. It will be the same row for every tab, so remember your row and use that to make sure you are entering your points by your name.
Please post on Facebook or email email@example.com if you have any questions regarding the Challenge.
Thank you for giving your focus and energy to this community during these unprecedented times. Strong physical and mental health will help us persevere. Doing it with a team will keep us sane! We RISE by lifting others!