Coppell Fitness May Contest – Journal Mania
You asked for it, you got it. The biggest are people are looking for help in with our program is in the area of nutrition and off-day cardio help. We always encourage you to journal what you are putting in your mouth and also what you are doing on the off-days for cardio. We are now going to hold you accountable this month and also give out prizes to make sure you are doing it.
The contest is simple and we hope everyone participates. There will be a few winners and there will be a few prizes that we will give out. As you know, the prizes change a little bit each month, so just trust us when you will want to compete in this contest and work for the prizes we are giving away. The main thing is that you participate. Get In THE GAME and play.
You asked for it, so we are going to ask you to actually use the motivation that we are giving you. There will be a biggest LOSER award so if you want to participate in this award you will have to get your current weight from April 29th or first week of May.
There will also be just a participation award given out. Since some of you do not need to that much weight, if any, but would like to be held more accountable to sticking to your off-day cardio and eating healthy, we will also have a prize for consistency. We want everyone to participate and most people that wanted us to give them more accountability on the off-days need this contest to help motivate them to do something.
Rules
1.Sign Up Below on this page. This is so that we can know how many will be joining and help you this month.
2. Must be signed up in our May Boot Camp.
3. Journal what you eat and drink everyday and also what you put in your mouth. You will also journal what you do each day for exercise and how long. Below are the different options for “how to journal”
4. Turn your Journal in at boot camp each Friday (May 6th, May 13th, May 20th, and May 27th). If you are using a website and app, you can print the daily and weekly information. You will also need to add what you did for your off-day cardio. Some apps and website have it, some don’t. The Daily Journal has everything.
5. Make any changes that Get You In Shape gives you and note the changes in your journal
6. Get a before weight (either April 29th or fist week of May) to be eligible for the Biggest Journal Mania Loser award.
7. Using the Honor system. We are counting each of you to be truthful in writing everything you are eating, drinking, and doing exercise wise. We can’t help you if you not writing in that 700 calorie Margarita and wondering why you are not losing the weight.
We will also be asking those that participate after the month to help share your success stories. What worked for you and what did not. This will hopefully help others along their journey.
What we need from you each Friday
How to journal. Write down EVERYTHING you eat and drink. This includes EVERYTHING. You will also count the calories in EVERYTHING. This include the half cookie you ate in the break room that adds another 75 calories to your daily calories. This includes the glass of wine you had when you got home from work. It all adds up!
You will need to use a book, phone app, or website to track the calories.
We recommend you just use an old fashioned journal or print out a number of THESE DAILY LOG PAGES. You can find how many calories are in foods and drinks on a few of the websites below.
If you prefer not use an actual journal and would rather use a website or your phone, there are MANY food tracking websites and even SmartPhone applications. We suggest you do your own searching but here are some of the ones we have found to be good. Some of these websites are:
www.livestrong.com (Blackberry & iPhone)
www.fatsecret.com (Google Phone)
www.thedailyplate.com
www.my-calorie-counter.com
http://www.calorieking.com
www.loseit.com
Each day you will count up all the calories consumed and also put down what your exercise was. The next step is to make sure you are consuming less calories than what your body burns each day to lose weight.
Here are some other tips you can use.
1. If eating out, plan ahead and look at the restaurants website — many of them have the nutrition information posted. If not, ask them when you get there for it, they may have it.
2. http://caloriecount.about.com is a good one with a pretty thorough database of foods, packaged, restaurants, etc.
3. http://www.dwlz.com/restaurants.html Dottie’s Weight loss zone. I got this one when I did weight watchers. Many seem to like it.
4. We encourage you to find out what your body needs each day in calories to maintain the weight you are currently at. You would then use that number and subtract 300-500 calories each day in order to lose weight.
Here are a few sites that you can find out
http://www.mayoclinic.com/health/calorie-calculator/NU00598
SIGN UP Below
Here are all the Tip of the weeks with tips and information about Journaling that you can use.
https://www.getyouinshape.com/blog/?p=11525
https://www.getyouinshape.com/blog/?p=10129
https://www.getyouinshape.com/blog/?p=5249
Portion control – https://www.getyouinshape.com/blog/?p=5030
