WEEK FOUR!!

COUNT YOUR CALORIES OR DO NOT EAT AFTER 7PM

This week you get to pick which challenge you would like to do. I am going to start on Monday doing them both because, well, this is a challenge so why not go all out! (Plus last week was TERRIBLE for me and I want to redeem myself!)

ANYWAY, here are a couple of websites that I found are a GREAT resource for counting your calories along with a ton of other helpful tools to getting healthy!

http://myfitnesspal.com/

You can track our calories, exercise, fiber intake, protein intake, your weight! And they are free which is always nice.

http://livestrong.com/

Good Luck this week!

MYSTERY CHALLENGE FOR WEEK 3...

Hey Guys, sorry for the late notice, but here is the challenge for this week...

READ and STUDY the lessons for Relief Society and Sunday School for this upcoming Sunday. Even if you are in Primary, YW or Nursery.

I find that I am always determined to read them before the class so I can participate and be spiritually ready but it rarely happens!

Good Luck!

Week THREE!!

7 HOURS SLEEP EVERY NIGHT!!!

Benefits of getting 7-9 hours of sleep...

• Strokes and Heart attacks are some of the most common effects of sleep deprivation.
• People usually get stressed out when they are tired but sleep deprivation also induces stress.
• The most obvious advantage of getting enough sleep is the fact that you will be more alert the following day.

Week TWO!

This week the challenge is to keep a food journal! Below are some good ideas on how to keep one and be successful at it!

• Get a Portable Journal. Find something that fits in your purse or just use your computer if you are on it all day for work.
• Write As You Go. Write each item down as you go, if you wait until the end of the day it is hard to be accurate with all the snacks or treats you eat throughout the day.
• Focus on Portions. Don't just write down what you eat, measure and record the portions you are eating as well.
• Don't Cheat. Even if you are eating bad that day don't leave out the ice cream or the chips just because you feel ashamed. You can follow trends and patterns in your eating and prepare for the next time.
• Note Circumstances. When did I have my cheat moment and go off and eat unhealthy things. Make a quick note in your journal of the circumstances. Did you over snack in the afternoon because work was stressful. Am I not eating filling foods? Having those tips in your journal will help when you are looking back and give you tips about how emotional states change your eating habits.
• Don't Forget Drinks. Watch to see if you are drinking enough water. People get confused all the time and think they are hungry when really they are just thirst.
• Review Your Entries. A food journal doesn't help much if we never use the information. Dedicate a time during the week sometimes to go over your food journal, recognize trends and make new goals for the week.

A food journal is kind of like a budget. If you know what you want to save for or spend money on you are able to stay on budget. The same principle applies with food.

Mystery Challenge for Week TWO!

The Mystery Challenge for this week is.....

Make contact with an old friend or acquaintance that you haven't seen or talked to in awhile. Email them, call them, facebook them, just find a way to let them know that you are thinking about them and still care!!

Good luck!

Mystery Challenge for Week One

This weeks Mystery Challenge is...

Choose a project that you have been wanting to work on and work on it. It can be a cleaning project or an organizing project. It can be yard work or garage stuff. It can be a craft or building something. But choose something that you have been putting off for a long time and make it a priority this week!

2 points

NO SWEETS/TREATS

Things to Stay Away From...

• sugary cereal
• muffins
• soda pop
• juices
• CHOCOLATE
• cookies
• cakes
• ice cream

**If you question it than stay away from it**

IDEAS to replace our sugar fixes:

• any type of frozen fruit. (bananas are yummy)
• a fruit smoothie sweetened with honey
• peanut butter and apples
• raisins/craisins

**Find a way to reward yourself other than sweets or even food!**

DRINK LOTS OF WATER WHEN YOU ARE FEELING THOSE CRAVINGS!!!

Get Ready... Get Set....

Weekly Challenges (12 Points possible each week in this category, Sundays are free day)

• Week 1 - No Sweets/Treats
• Week 2 - Keep a Food Journal
• Week 3 - 7 hours of Sleep Per Night
• Week 4 - Count Your Calories
• Week 5 - Eat Recommended Fiber Daily
• Week 6 - 4 Servings of Vegetables Per Day
• Week 7 - Drink 64 Ounces of Water Daily
• Week 8 - 5 Servings of Fruites Per Day
• Week 9 - Eat 5 Small Meals Per Day
• Week 10 - Run/Walk at Least a 10K

Every Week there is a Mystery Challenge. (2 points possible in this category)

Every Day MUSTS... (26 points possible per week in this category)

• Read Your Scriptures At Least 1 Chapter Every Day
• Exercise for at least 30 minutes 5 days A Week
• Pray Morning And Night
• Hug Each Member Of Your Family For At Least 20 Seconds Each Day

Monday - 4 points

Tuesday - 4 points

Wednesday - 4 points

Thursday - 4 points

Friday - 4 points

Saturday - 3 points

Sunday - 3 points

POINTS-

Weekly Challenge total points - 12per/week

Mystery Challenge total points - 2per/week

Everyday Musts total points - 26per/week

POSSIBLE points per week earned - 40

TOTAL OF 400 POINTS IN THE 10 WEEKS!