Frosty Challenge Tracking Log
‘The Holiday Freeze’
Week 1:

Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.

Date: ____________ Weight: ________ BMI: _______ Waist: _________

• The focus for this week is to take your current measurements. See the first Frosty newsletter for how to measure your BMI and waist.










Week 2:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________


Strategy for Week 2 Mon Tues Wed Thurs Fri Sat Sun
Pay attention to how much you eat.

• The focus for this week is to pay attention to how much you eat every day.
Put a check in the box if you looked at serving sizes on food labels, or measured or “eyeballed” your serving sizes.





Frosty Challenge Tracking Log
‘The Holiday Freeze’


Week 3:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________

Strategy for Week 3 Mon Tues Wed Thurs Fri Sat Sun
Be active.


• The focus for this week is to be active (walk, run, bike, play sports, take the stairs, etc.) every day.
• Record your activity in steps, time, or distance each day, or just make a check mark for days you were active.





Week 4:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________


Strategies for Week 4 Mon Tues Wed Thurs Fri Sat Sun
Eat five fruits and vegetables each day.

• The focus for this week is to eat at least five servings of fruits and vegetables a day. For a recommendation based on your age, gender, and activity level, search “CDC fruit and vegetable calculator” or go to: <www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html>.
• Place a check mark on days where you ate at least five servings of fruits and vegetables, or the amount recommended for you.


Frosty Challenge Tracking Log
‘The Holiday Freeze’


Week 5:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________

Strategy for Week 5 Mon Tues Wed Thurs Fri Sat Sun
Eat breakfast.


• The focus for this week is to eat a healthy breakfast every day.
• Put a check in the box every day you eat a healthy breakfast.




Week 6:

Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________


Strategy for Week 6 Mon Tues Wed Thurs Fri Sat Sun
Keep track of screen time.



• The focus for this week is to reduce screen time to less than two hours daily (outside of work).
• Track your screen time outside of work (TV, video games, computer, etc.) in hours or minutes each day.



Frosty Challenge Tracking Log
‘The Holiday Freeze’

Week 7:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________


Strategy for Week 7 Mon Tues Wed Thurs Fri Sat Sun
Pay attention to your hunger level before eating.

• The focus for this week is to pay attention to your physical hunger every day.
• Put a check in the box on any day where you used the hunger scale to decide if, and how much, you wanted to eat.
• The hunger scale goes from 1 (least hungry) to 10 (most hungry). It’s good to try to stay between 4 and 7, where you’re not too hungry or too full.



Week 8:
Frosty Challenge goal: I will maintain my baseline weight within 2 pounds.
Date: ______________________ Weight: _________________
BMI: _______ Waist: _________


Strategy for Week 8 Mon Tues Wed Thurs Fri Sat Sun
Make food at home.
• The focus for this week is to make more food at home rather than eat out.
• Put a check in the box on any day that you ate a meal or a snack that you prepared at home. You can put multiple check marks for each time you ate something prepared at home.
• Also, see the first Frosty newsletter for how to measure your BMI and waist, and compare your weight, BMI, and waist measurements to those taken at the beginning of the Frosty Challenge.