I enjoy being a participant (vs leader). I enjoy challenges that encourage healthy eating and quality fitness minutes. Such as weekly challenges to incorporate:
- 8 or more cups of water a day
- 5 or more freggies (fruits and veggies) a day
- 25 or more grams of fiber daily
- sleeping the recommended 7-9 hours a night
- working out ten minutes or more every day
- not adding salt to any already prepared foods (leave the salt shaker off the table or wherever you eat). If you're making a recipe, follow or reduce the salt required before being served.
- eat all your meals with full concentration on the meal. (no TV, no internet, no mail, no book or podcast, talk radio, news, or other like distraction.) Music for atmosphere or ambiance is encouraged. If at work, stop eating entirely before taking action with a client, caller, mail, or other business. Eating, when combined with other activities, can become mindless eating and we may find it difficult to learn when we have reached the level of satisfaction.
- determine and meet one or more recommended nutritional ranges (calories, fat, protein, carbs) in accordance with the preferred program goals you've set for yourself. While I follow the recommended Spark ranges, some people may following high protein or low carb plans.
- how about a week without junk food (no ice cream, no alcohol, no low-nutritional foods that primarily satisfy high fat or high sugar). I'll be honest -- this is a tough challenge I've done with my 5% Challenge Team! -- I work in ice cream within my ranges, as well as a 4-oz glass of red wine every now and then, but for one week, I could forgo such foods. You'll have some murmuring and grumbling, but a challenge that doesn't challenge us really is not all that challenging, is it? Knowing about a challenge a few days in advance of the week helps us to prepare for it.
various special days:
- one day of seven where the protein requirement is met without meat. My spark ranges require that I eat at least 60 grams of protein each day, so finding an alternate source is imperative especially for a few of us who may be lactose intolerant. Fortunately, I love my dairy, so I'm honor my Wisconsin (dairy) heritage. You might want to direct people to a few Spark articles to aid in what may be a new practice for some.
- one or more days a week where all foods eaten are whole foods (no processed, pre-packaged foods even if they fall within our nutritional ranges). Although you may want to consider allowing wheat bread for sandwiches or toast.
- one day of the week where we have no added sugar or artificial sweetener to our meal or snack.
- one day where we read the spark page of a fellow challenge participant, give that person an encouraging message, goodie, or comment, and share a fact about that person on a public thread.
That's probably enough ideas for now. I hope you enjoy putting a challenge together. Be strong as when people begin to be critical, and in this day and age, people tend to speak their minds a little too quickly. I like to think we need to shake up what we're doing to sometimes break that plateau, or simply add little excitement to what we're doing.
| current weight: 200.5