SUMMER
NUTRITION CHALLENGE
Goals That Help - Goals That Hurt!
Study after study has confirmed the benefits of keeping track of the food you eat and the activity you do. It's simple - the more consistently you track your food intake, the more likely you are to lose weight. That's why every successful weight management program suggests that you keep a food diary and/or an activity log. However,we are all at different places in our journey to a healthy lifestyle. Therefore our goals can't be a one-size-fits-all!
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Nutrition Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. We do suggest that your first goal be Track Every BLT (Bite, Lick, Taste). After that, choose the goals that YOU need to work on. Here is how the challenge will work.
Select Three Nutrition Goals. Those will be your Nutrition Goals for the first 4 weeks of the challenge. During Weeks 5-8, we will add one more goal.
Weeks 1 - 4 = 4 Goals
Weeks 5 - 8 = 5 Goals
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Nutrition Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. We do suggest that your first goal be Track Every BLT (Bite, Lick, Taste). After that, choose the goals that YOU need to work on. Here is how the challenge will work.
Select Three Nutrition Goals. Those will be your Nutrition Goals for the first 4 weeks of the challenge. During Weeks 5-8, we will add one more goal.
Weeks 1 - 4 = 4 Goals
Weeks 5 - 8 = 5 Goals
Instructions to create your own personal Nutrition Tracker are at the bottom of this page. Please ask any of the Ninja Leadership if you need help.
Nutrition Goal SamplesTrack Every BLT (Bite, Lick, Taste)
Drink 6 - 8 oz glasses of water Eat 5 Freggies - 3 must be veggies Stay in your calorie/point range Plan your meals (daily or for the week) Post your CICO Eat at home or HEALTHY choice when out Have at least a -200 differential each day Have at least a -500 differential each day |
No more than one alcoholic beverage
No more than one soda/pop (diet included) Try a new recipe or food Stay in your sodium range Stay in your protein range Stay in your carb range Stay in your fat range Eat planned, healthy snacks only Eat a healthy breakfast |
Create your own Individual Nutrition Tracker Instructions
Your Individual Nutrition Tracker - you can make your own individual Nutrition Tracker. Go to the Tracker Template (above link). Click on "File" and then "Make a Copy". When you have your file named "Copy of BLC Individual ..." - click on the title and then "Rename" it - ie: "Grace's BLC Individual ..." Now click on "Share" and change the share option to "share with anyone who has the link" - (Notice the option to change what kind of access - view or edit) If you want help with tracker, set that to edit and any one of us can help you with the tracker at any time. Click on Save and then Done at the bottom. Now, click the address at the top and "Copy". Open your signature line on your Sparks Page, click on Add Link and save your tracker link in your signature line. Before saving - remove the https// from the link. Sparks does not like https//
Or, use the printable Nutrition Tracker and record your points that way. The Printable Tracker is available on the NUTRITION TRACKER TEMPLATE. Look at the tabs at the bottom:
The TRACKER is set up for a longer round - just adjust it for this shorter summer round!
Or, use the printable Nutrition Tracker and record your points that way. The Printable Tracker is available on the NUTRITION TRACKER TEMPLATE. Look at the tabs at the bottom:
The TRACKER is set up for a longer round - just adjust it for this shorter summer round!
Ninja Mystery Bonus Points!
Ninja Belt points are awarded for achieving a Mystery Goal each week! I've put a list of goals in my Mystery Bonus Jar and will draw one goal at the end of the week - you won't know what goal you had to reach to receive Mystery Bonus points until then. If you're following your plan and doing everything you can to lose weight, you probably will have reached the Mystery Goal! Here are some possible goals:
Mystery Bonus Points –
Perfect Score in WEC
An YES in Nutrition Challenge
Perfect attendance in posting
Met Fitness Goal
At least one day of 60+ fitness
3+ ST during week
Mini Team wins for week
All scores/stats posted by midnight Wednesday
Name still on the Steady Shrinkers list
Posted every day during the week
LOST weight
Still Streaking (either one)
Posted Weekly Fitness Goal
Exercised every day
Mystery Bonus Points –
Perfect Score in WEC
An YES in Nutrition Challenge
Perfect attendance in posting
Met Fitness Goal
At least one day of 60+ fitness
3+ ST during week
Mini Team wins for week
All scores/stats posted by midnight Wednesday
Name still on the Steady Shrinkers list
Posted every day during the week
LOST weight
Still Streaking (either one)
Posted Weekly Fitness Goal
Exercised every day