1. Performance
Determine your BEST effort in a pre-determined workout.
2. Body
Your body will be measured with a measuring tape at the following locations:
1 & 2 - peak of your unflexed biceps (each arm) - R - 10", L - 9.6"
3 - Waist at the belly button - 32"
4 - Hips at the peak of your buttocks - 37.5"
5 & 6 - Thigh (each leg - 6" above the top of your knee cap) - R - 17.2", L - 17.6"
7 - Waist at the slimmest part of waist (natural waist) - 27.5"
Weight - 137.4
Body Fat % - 23.5% (32.33#)
Muscle Mass # - 99.8
(July 2012 avg as of 7/27/12)
3. Lifestyle and Accountability
http://pacificcoast.wholelifechallenge.com/challenge_rules
Rules
At the end of the 56 Days, you repeat your body measurements and the workout to determine your improvement. You are ranked amongst participants based on improvement in both of those categories. Then, combined with your scoreboard ranking (based on how many points you’ve accumulated), we will determine the winners.
Nutrition
No grains or starches (except legumes and sweet potatoes/yams), this includes no corn and no soy, no sugar or sweetener of any kind, no alcohol, soda or juice, no dairy (except butter) and no artificial or processed foods. You can score up to 3 points each day for nutrition. If you violate the rules at any point, subtract 1 point up to 3 points daily. The lowest score you can get on any day is 0.
Workout
Every day. The minimum workout is 10 minutes of active recovery. You will say if it was a workout for you. You will receive 1 point for working out. An intense workout need not last 10 minutes, but if you are engaged in active recovery, it must last for at least 10 minutes.
Mobilization
Stretch daily, 10 minutes minimum. You can do this any way you want – static stretching, soft tissue work, lacrosse ball, foam roller, yoga, etc. You will receive 1 point for 10 minutes of daily stretching.
Fish Oil
A daily dose of fish oil. There is no minimum dose that you are required to take.
Scoring/Timing
Every day by 3:00 you will log into the scoreboard and report how you did the previous day. You only have until 3:00 each day. After 3:00pm you will receive a 0 for the previous day no matter how perfect it was, so make it a habit!
Bonus Points
You will have the chance to earn 3 bonus points each week, 2 through weekly challenges and 1 for publicly reflecting on your experiences every day. These points can help you catch back up on the leaderboard, or you can “spend” them on little indulgences!
Weekly challenge – Each Friday we will issue a new challenge that will begin the following Monday and last through Sunday. Follow the rules as laid out in the announcement to earn your bonus points. You will report your daily success on the weekly challenge every day when you score yourself. Weekly challenge scoring for the week will go from Tuesday (scoring for Monday) through the next Monday (scoring for Sunday).
Every day when you record your score, you will have the chance to enter a short reflection on your experience. For each week that you complete the reflections every day (Monday-Sunday), you will earn 1 bonus point
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