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Welcome to Week #5 of the 2024 Summer 5% Challenge. We hope that you are enjoying the Challenge and that you are getting to know your fellow teammates. Getting/giving support to your fellow team members is one of the things that make the 5% Community so very special. Thus far, we have practiced our daily habits (or as we like to call them: Living The Good Life) of getting our BMC (Basic Metabolic Calculator); Meet Your Cheerleaders; Water; Nutrition Tracking; and Freggies.

Some basic rules that you should note for the duration of the Challenge:
**Exercise / LTGL points must be reported for the week that we are currently working on and final numbers coincide with our Weekly Weigh-Ins (no later than SATURDAY at 1159pm ~ your local time)**
**Weigh-Ins … We encourage you to weigh-in on time (if not, early). Weighing-in early is always acceptable. If you will be away for a weigh-in, consider posting your weight any time before you leave; if that is not possible, please reach out to your Baggage Handler/Leader to report that you will be away. Together you will come up with a plan to weigh-in early or to have your absence excused. Exercise / LTGL Weigh-Ins are DUE WEEKLY (no later than SATURDAY at 1159pm ~ your local time)**

. Since we allow team members to join at any time, if you are late in joining the Challenge, you will still be required to record your weight and are encouraged to immediately jump in with both feet!! Reach out to your leadership team for instructions if you are not sure where to record your weigh-in(s) and/or your weekly exercise/LTGL. THANKS!!


This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. Each team has a similar ‘set-up’, yet each team also has their own ‘look & feel’. Any and all questions will be answered by your team’s leaders. Another good source of information will be from your fellow team mates on your team’s discussion board.


We began our journey by visiting France and will likely end our Summer 5% Challenge with France again (since they are this year’s Summer Olympics host). For our second week we visited the USA and discussed its multiple Olympic cities. We visited Greece in Week #3 and the United Kingdom in Week #4. Week #5 takes us to Australia!

All editions of the modern Olympic Games have welcomed athletes from Australia who have competed in every modern Summer Olympic Games and most Winter Olympic. Australia was the first country in the southern hemisphere to host the Summer Games in Melbourne (1956) and Sydney (2000). The Olympics are extremely important to Australia. Government funding and coaching supports elite athletes, primarily through the Australian Institute of Sport. Thus far, Australia has been the host of the Olympic games twice and is scheduled to host again in 2032.




In 1956, the Melbourne Olympics were the first to be hosted in the southern hemisphere and Oceana. At that time, strict quarantine regulations were in force due to strict quarantine regulations regarding entry of animals into Australia, therefore the equestrian events were held in Stockholm, Sweden.



The 2000 Summer Olympics were also known as the ‘Games of the New Millennium’. The games were held from September 15 through October 1, 2000.


I’m excited to see what the Olympics emblem of 2032 will look like, how about you??



The challenge begins on Saturday morning, August 17th. Freggies and Nutrition Tracking done before SATURDAY DOES NOT COUNT!!!!
You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile. DAILY MAXIMUM 120 exercise minutes/air miles.


9” Plate - Helps with PORTION CONTROL
**Eating from a smaller plate can help with portion control**

As I began researching this topic, I decided to begin by researching plate sizes. A standard dinner plate has always measured 10.5 inches in diameter. In recent years, however, restaurants have chosen to use larger 11 or 12 inch plates. Slightly smaller than dinner plates are luncheon plates which can be used to serve sandwiches, wraps, smaller entree portions and salads. They are also commonly found during brunches, afternoon teas or other light meal occasions.

I don’t know about you, but my ‘everyday dinner plates’ measure approximately 10 inches in diameter. I also have slightly smaller plates in my set which measure roughly 8 inches.
https://news.christianacare.org/2012/10/the-simple-effectiveness-of-the-plate-method/

Lets face it, weight loss is complicated. It takes planning and a daily commitment to do ‘all of the right things’. We spend endless hours planning meals and logging our food into whatever calorie counter you choose to use.

The 9” Plate method is a way to simplify a facet of meal planning/logging. It suggests starting with a 9 inch plate and filling half of it with non-starchy veggies. Fill one quarter with lean proteins and the last quarter with quality carbs like starchy vegetables, fruits, whole grains, or low-fat dairy. The idea is to fill your plate and resist going back for seconds. Filling a smaller plate one time will likely result in consuming fewer calories.

The link below takes you to the University of California San Francisco to a Patient Education piece which explains this concept in further detail. The article is called:
ILD (Interstitial Lung Disease Program) Nutrition Manual: Plate Method for Healthy Meal Planning.
https://www.ucsfhealth.org/education/ild-nutrition-manual-plate-method-for-healthy-meal-planning


🌠Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles. Scoring: 1 minute of exercise = 1 air mile
1. 9” Plate: 5 points/9” plate used per meal. 3 meals/day maximum. It is okay to count a pre-portioned item (such as a yogurt) for one meal to get credit.
2. Freggies: Each ‘Freggie’ (fruit or vegetable) = 2 points to a maximum of 10 points per day.


We will record this on one thread. (example)
Saturday (Please record the day you are reporting about)
My Exercise: 40
9” Plate: 15
Freggies: 10


🌟 Build healthy forever habits - Be a team player and get support to reach your goals 🌟

****Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.