RemixYourHealth
The Game Changer
New Year’s Weight Loss Challenge
“The Game Changer”
Cliff Notes
What Counts as a Cup of Fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup. h p://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food‐groups.fruits‐counts.pdf What Counts as a Cup of Vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup. h p://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food‐groups.vegetables‐
counts.pdf For more nutri on informa on:
www.choosemyplate.gov
What is the Social Media Challenge?
Each week of the challenge we will post a special “Social Media Only” task to be completed for an addi onal 50 points that week! We want to capture you in the act of doing something healthy. More informa on to come in the upcoming weeks but your golden cket will be to use the hashtag #RYHGameChangerChallenge ©RemixYourHealth
RemixYourHealth
The Game Changer
New Year’s Weight Loss Challenge
Playbook: Playoffs
Start Weight Lbs. End Weight Lbs. (10 pts. For every Lb. lost below goal weight) _________ Lbs. Goal Weight Official Rules
1. Honor system—just don’t cheat. Season Total:
Week 1:
/638 Social Media
Challenge
/50 /638 Week 2:
Social Media
Challenge
/50 /638 Week 3:
Social Media
Challenge
/50 /638 Week 4:
Social Media Challenge
/50 Season Total:
/2752 ©RemixYourHealth
2. Weigh‐in each Monday. The following Monday’s weigh‐in will also be the previous week’s weigh‐out. Every me you hop on the scale between those two days you deduct a point. 3. You are allo ed 1 cheat meal each week. Do not record this meal. Enjoy! 4. Remember: If you are going to be zinged in points via your ea ng habits for the day you can always offset your point loss by doing more ac vity. 5. Be Social: Taking pictures capturing you “in the act” of doing something healthy for the challenge is strongly encouraged. If you choose to do so and post to your social media ac‐
counts, make sure you tag @RemixYourHealth on Twi er, Vine, Instagram, and Facebook and use the hashtag #RYHGameChangerChallenge 6. Have fun!
RemixYourHealth
The Game Changer
Playbook: Week 1
Start Weight Lbs. End Weight Lbs. Goal Weight Lbs. New Year’s Weight Loss Challenge
Total Points:
Mon
Tues Weds Thur
Fri
/638 Sat
Sun
Nutri on:
Fruits—2 Cups (+3 pts. per cup) /42 Vegetables—3 Cups (+3 pts. per cup) /63 Grains—7 Ounces (+1 pt. per ounce) /49 Protein—5 Ounces (+1 pt. per ounce) /35 Dairy—3 Cups (+3 pts. per cup) /63 Oils—6 Teaspoons (‐1 pt. per extra tsp.) /0 Alcohol—1 Drink (‐5 pts. per drink) /0 Total Points:
/252
Exercise:
/252 10K Steps—36 Pts (+2 pts. per extra 1K steps) Sleep: /70 6‐8 hrs.—10 Pts (‐2 pts. for each hr. < 6) Water: /64 64 Ounces—(+4 pts. per 8 ounces) Total Points:
/386
Penalty Flags: Use of Scale (‐ 1 pt.); Snacking (‐ 2 pts.); Tobacco Use (‐ 3 pts.) Total Points:
/0 /0
©RemixYourHealth
RemixYourHealth
The Game Changer
Playbook: Week 2
Start Weight Lbs. End Weight Lbs. Goal Weight Lbs. New Year’s Weight Loss Challenge
Total Points:
Mon
Tues Weds Thur
/638 Fri
Sat
Sun
Nutri on:
Fruits—2 Cups (+3 pts. per cup) /42 Vegetables—3 Cups (+3 pts. per cup) /63 Grains—7 Ounces (+1 pt. per ounce) /49 Protein—5 Ounces (+1 pt. per ounce) /35 Dairy—3 Cups (+3 pts. per cup) /63 Oils—6 Teaspoons (‐1 pt. per extra tsp.) /0 Alcohol—1 Drink (‐5 pts. per Drink) /0 Total Points:
/252
Exercise:
/252 10K Steps—36 Pts (+2 pts. per extra 1K steps) Sleep: /70 6‐8 hrs.—10 Pts (‐2 pts. for each hr. < 6) Water: /64 64 Ounces—(+4 pts. per 8 ounces) Total Points:
/386
Penalty Flags: Use of Scale (‐ 1 pt.); Snacking (‐ 2 pts.); Tobacco Use (‐ 3 pts.) Total Points:
/0 /0
©RemixYourHealth
RemixYourHealth
The Game Changer
Playbook: Week 3
Start Weight Lbs. End Weight Lbs. Goal Weight Lbs. New Year’s Weight Loss Challenge
Total Points:
Mon
Tues Weds Thur
Fri
/638 Sat
Sun
Nutri on:
Fruits—2 Cups (+3 pts. per cup) /42 Vegetables—3 Cups (+3 pts. per cup) /63 Grains—7 Ounces (+1 pt. per ounce) /49 Protein—5 Ounces (+1 pt. per ounce) /35 Dairy—3 Cups (+3 pts. per cup) /63 Oils—6 Teaspoons (‐1 pt. per extra tsp.) /0 Alcohol—1 Drink (‐5 pts. per drink) /0 Total Points:
/252
Exercise:
/252 10K Steps—36 Pts (+2 pts. per extra 1K steps) Sleep: /70 6‐8 hrs.—10 Pts (‐2 pts. for each hr. < 6) Water: /64 64 Ounces—(+4 pts. per 8 ounces) Total Points:
/386
Penalty Flags: Use of Scale (‐ 1 pt.); Snacking (‐ 2 pts.); Tobacco Use (‐ 3 pts.) Total Points:
/0 /0
©RemixYourHealth
RemixYourHealth
The Game Changer
Playbook: Week 4
Start Weight Lbs. End Weight Lbs. Goal Weight Lbs. New Year’s Weight Loss Challenge
Total Points:
Mon
Tues Weds Thur
Fri
/638 Sat
Sun
Nutri on:
Fruits—2 Cups (+3 pts. per cup) /42 Vegetables—3 Cups (+3 pts. per cup) /63 Grains—7 Ounces (+1 pt. per ounce) /49 Protein—5 Ounces (+1 pt. per ounce) /35 Dairy—3 Cups (+3 pts. per cup) /63 Oils—6 Teaspoons (‐1 pt. per extra tsp.) /0 Alcohol—1 Drink (‐5 pts. per drink) /0 Total Points:
/252
Exercise:
/252 10K Steps—36 Pts (+2 pts. per extra 1K steps) Sleep: /70 6‐8 hrs.—10 Pts (‐2 pts. for each hr. < 6) Water: /64 64 Ounces—(4 pts. per 8 ounces) Total Points:
/386
Penalty Flags: Use of Scale (‐ 1 pt.); Snacking (‐ 2 pts.); Tobacco Use (‐ 3 pts.) Total Points:
/0 /0
©RemixYourHealth