If you can't commit, MAKE A CONTRACT

Hey howdy hey folks,

This is the contract my family signed in order to help commit to health, believe me it prays on your conscience and keeps you straight and narrow for the long term.......


The bullet points got a little distorted during the copy paste process, but you can use it to help you outline your own....



THE “GET HEALTHY” PROMISE*

Date _________

I. In order to improve our chances of a long, happy and healthy life together, with the understanding that by no means following the actions outlined in this contract guarantee, The Alvarez Family (hereafter known as “we”) hereby and henceforth do solemnly swear to each other, for each other, and witnessed by each other, to maintain a health conscience lifestyle.
II. A health conscience lifestyle shall be defined but not limited to heart healthy eating habits and an active daily regiment encompassing a fitness program which will include cardiovascular and strength training. Essentially but not entirely “we” promise to limit consumption of saturated fats, refined or processed sugars, sodium content, chemically altered foods, and any other substances found to be harmful or disparaging to the human body. However in order to maintain an appeasing quality of life, this promise allows exemption during special events or other circumstances outlined in this contract from the lifestyle “we” have agreed to follow.
III. In addition to the above stated terms, it is understood and taken into account our oath that “we” are human beings and therefore imperfect and prone to veer from the guidelines set forth by ourselves in this pact of hearts. The utmost important part of this pledge to one another is our promise to motivate and supervise the other’s progress, and we will provide comfort and understanding through the struggles, which will certainly accrue.
IV. The binding spirit of this document rests in the ultimate objective of achieving a higher level of health. Vanity shall not play a role as a motivational factor. Fad diets, extreme measures, or surgical procedures will not be tolerated in order to obtain desired results. Individual goals will be set throughout the process of obtaining our desired fitness level. Each goal will increase in small increments so as not to discourage one from obtaining success. It will be the primary responsibility of each person to set and achieve these goals and secondary responsibility to assist the other party in setting and achieving their goals.
V. It is generally accepted that while the intent of this contract is solely for improved health, a notable enhancement to our physiques will be evident as well. This physical change will invite, to each party, additional advancements from those outside of our marital union. In making this promise to each other it is agreed that those advancements will not separate or break our relationship, and our marital vows remain our most sacred and cherished allegiance.
VI. This oath we enter of our own free will for ourselves and for each other. Specific terms and conditions are to be outlined in appendix A, B, C, and D to follow. We the undersigned shall adhere to these terms and conditions as part of the pledge and will forthwith use them as an amendable guide to help ensure success until our goals are reached, at which time a renegotiation of said contract will ensue.





Appendices

Appendix A – Goals
Ø The main goal of all participants in this act is to be healthy.
Ø Goals will be set by the individual
o Each goal will be recorded in a designated calendar.
o Goals shall not exceed a weight loss of 2 lbs a week.
o An adjustment to a participants diet and physical activity will be made if more then 2 lbs is lost a week.
Ø Paul
o To achieve and maintain a body weight of 235lbs.
o Reduce BMI to less then 25%
o In lieu of recent blood tests, a lower Triglyceride level
o Significant increase in healthy muscle mass.
§ Legs
§ Core
§ Shoulder rehab
o Maintain a healthy blood pressure
Ø Krystal
o To achieve and maintain a body weight of 170lbs.
o Ability to pleasurably ride a bike.
o Eliminate if plausible the acid reflux occurrence.
o Maintain a normal menstrual cycle.
o To fit into size 16 pants
Ø Michael
o To achieve and maintain a body weight of lbs
o Ability to perform 10 pushups
o Sleep better.
Ø Paul-Anthony
o Introduce healthier foods into diet
o Remain active
o Learn to ride a bike.
Appendix B – Diet
Ø Calorie intake shall be monitored for each individual
o A daily food journal will be kept in the provided computer program
Ø Consists primarily of
o Lean proteins
§ Chicken
§ Fish
§ Turkey
§ Beef
o Fresh Produce
§ This includes a very LIMITED amount of starch filled vegetables
· Roots i.e. – Corn, Potatoes, Carrots, etc.
§ Fresh fruits
§ Frozen vegetables can be a replacement for Fresh Produce as long as there is no altered sodium content.
o Grains
§ All whole grains, non-refined.
§ Under strict moderation
o Dairy
§ Low Sugar
§ Non-Fat
· Skim milk
· Cottage Cheese
· White Cheese varieties
o Little or No
§ Saturated Fats
§ Trans-fats
§ Hydrogenated fats
§ Cholesterol
Ø Complete elimination of
o Sugar and Refined Sugar
o Processed foods
o Enriched Foods
o Ready-made foods
§ Microwave dinners
§ Canned food
o Fast Food
o Soda
o Artificial Ingredients
Ø Fat Loading
o One meal a week all restrictions are lifted and a participant may eat what he chooses in any quantity.
Appendix C – Fitness Program
Ø Cardio
o Minimum 30 minutes a day, 7 days a week.
§ Minimum 3 days of elevated heart rate.
Ø Strength Training
o Minimum 30 minutes, 3 days a week
§ Circuit
§ Shoulder rehab
§ Leg & Core Strengthening
Appendix D – Exemptions
Ø It is understood that Michael Alexandar Alvarez, and Paul-Anthony Alvarez are children and they are not always in charge of their daily routines. It is asked of all adult caretakers to oblige by this contract and assist them in achieving their individual goals.
Ø For all parties, special occasions, and holidays where the signers of this contract do not prepare the food, restrictions are temporarily lifted if absolutely necessary.
o When possible a Fat loading day WILL be used to encompass the meal.
Ø Michael Alexandar Alvarez and Paul-Anthony Alvarez are exempt from Paragraph 5 in the main contract, as they are not married.

Love you! I am so glad we did this!

You and me honey bunny, together we are an unstoppable force that can not be contended with!

ALOTTERS

Love you!