Challenge Parameters
ophelia2528
Posts: 2 Member
Each component is designed to help develop a healthy lifestyle over the duration of the time allotted. Everyday habits and activities often not noticed count towards your points. So no need to worry about not already being a fitness buff. You can always start with one or two pieces and build up as you go along. We have a Keystroke group on the free app MyFitnessPal that will let us track our exercise, meals, and challenges. It works on IOS and Android as well as a web interface and integrates well with popular wrist trackers and tracking apps.
OVERALL LEVELS OF ACTIVITY:
Biking, walking, and running all accumulate point by kilometers. They also accumulate hire points at different times of day. Basically, anytime you leave to go somewhere and don’t take a car or public transportations, you are accumulating points.
• Biking 1 points per km
• Walking 2 points per km
• Running 3 points per km
☐ Commuting to and from work. 3x above rate
☐ Walks at lunch. 2x above rater
☐ Commuting during daily activities. 1x above rate
☐ Commuting during weekend activities 2x above rate
☐ Trying new activities. 150 points for trying a new activity
☐ Extreme Sport. 250 points for trying an extreme sport
☐ Regular Membership to one of your new activities. 500 points for proof of more than 3 months membership.
☐ Continued participation in any current activities. Let us know what your current activates are and get assigned a point value for participation. Points assigned based on level of intensity. Household/ yard chores and child supervision count.
NUTRITION:
A healthy balanced diet is one of the most important ways to maintain good health. Consistency is often the hardest part
☐ Set a consistent diet for the month. 1 point for every meal you stick to your diet.
☐ Option to set a home cooking goal. 5 points for every home cooked meal. 10 if you cooked it yourself. 15 if you cook for a spouse.
☐ Option for a weight loss or healthy weight gain goal. 10 points for every pound lost or gained respectively.
☐ Quit Smoking. 10 points every day you don’t smoke. But you lose all points and start from scratch each time you smoke.
STRENGTH TRAINING & CONDITIONING:
No need to be a body builder or power lifter to be strong and fit! If you are sweatier at the end of your workout than you were at the beginning, you’re heading in the right direction. And every minute over the course of the day count. Not just marathon workouts. But for the purpose of progress, let’s keep it to a minimum of 20 minutes.
• 30 minutes 2 points
• 60 minutes 5 points
• 90 minutes 15 points
☐ Body weight/ Free weight/ Weight machine
• Upper body days 2x above points
• Lower body days 5x above points
• Core 10x above points
• Full body 15x above points
☐ Kickboxing – Crossfit – TRX 10x above points
☐ Rock Climbing 15x above points
☐ Yoga - Rate calculation based on style of yoga
☐ Other options to be submitted. Rate calculation based on level of intensity. Household/ yard chores and child supervision do not count.
CARDIO!:
Let’s not forget to get the heart and lungs in on it. And every minute over the course of the day count. Not just marathon workouts. But for the purpose of progress, let’s keep it to a minimum of 20 minutes.
• 30 minutes 2 points
• 60 minutes 5 points
• 90 minutes 15 points
☐ Lower body activities 10x above rate
Examples: Jump rope, Jogging, Running, Biking, etc,,,.
☐ Full body activities 20x above rate
Examples: Swimming, Rowing,
INDIVIDUAL CHALLENGES:
We can each set individual goals that don’t fall directly into one of the categories listed above and get a point rating assigned to it. We can pair up and challenge each other to individual goals.
OVERALL LEVELS OF ACTIVITY:
Biking, walking, and running all accumulate point by kilometers. They also accumulate hire points at different times of day. Basically, anytime you leave to go somewhere and don’t take a car or public transportations, you are accumulating points.
• Biking 1 points per km
• Walking 2 points per km
• Running 3 points per km
☐ Commuting to and from work. 3x above rate
☐ Walks at lunch. 2x above rater
☐ Commuting during daily activities. 1x above rate
☐ Commuting during weekend activities 2x above rate
☐ Trying new activities. 150 points for trying a new activity
☐ Extreme Sport. 250 points for trying an extreme sport
☐ Regular Membership to one of your new activities. 500 points for proof of more than 3 months membership.
☐ Continued participation in any current activities. Let us know what your current activates are and get assigned a point value for participation. Points assigned based on level of intensity. Household/ yard chores and child supervision count.
NUTRITION:
A healthy balanced diet is one of the most important ways to maintain good health. Consistency is often the hardest part
☐ Set a consistent diet for the month. 1 point for every meal you stick to your diet.
☐ Option to set a home cooking goal. 5 points for every home cooked meal. 10 if you cooked it yourself. 15 if you cook for a spouse.
☐ Option for a weight loss or healthy weight gain goal. 10 points for every pound lost or gained respectively.
☐ Quit Smoking. 10 points every day you don’t smoke. But you lose all points and start from scratch each time you smoke.
STRENGTH TRAINING & CONDITIONING:
No need to be a body builder or power lifter to be strong and fit! If you are sweatier at the end of your workout than you were at the beginning, you’re heading in the right direction. And every minute over the course of the day count. Not just marathon workouts. But for the purpose of progress, let’s keep it to a minimum of 20 minutes.
• 30 minutes 2 points
• 60 minutes 5 points
• 90 minutes 15 points
☐ Body weight/ Free weight/ Weight machine
• Upper body days 2x above points
• Lower body days 5x above points
• Core 10x above points
• Full body 15x above points
☐ Kickboxing – Crossfit – TRX 10x above points
☐ Rock Climbing 15x above points
☐ Yoga - Rate calculation based on style of yoga
☐ Other options to be submitted. Rate calculation based on level of intensity. Household/ yard chores and child supervision do not count.
CARDIO!:
Let’s not forget to get the heart and lungs in on it. And every minute over the course of the day count. Not just marathon workouts. But for the purpose of progress, let’s keep it to a minimum of 20 minutes.
• 30 minutes 2 points
• 60 minutes 5 points
• 90 minutes 15 points
☐ Lower body activities 10x above rate
Examples: Jump rope, Jogging, Running, Biking, etc,,,.
☐ Full body activities 20x above rate
Examples: Swimming, Rowing,
INDIVIDUAL CHALLENGES:
We can each set individual goals that don’t fall directly into one of the categories listed above and get a point rating assigned to it. We can pair up and challenge each other to individual goals.
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