Next Round of Fit in Six Coming Soon!

Hello! Welcome back from the holidays! We hope you had a wonderful holiday. We are anxious to begin our next round of Fit in Six. It will run Monday January 7th-Monday February 18th. We just sent out an email with the reminder of the rules, food lists, etc. If you are interested in the program and are unfamiliar you can email us and we'll send you the hard copies or you can scroll to the bottom of the blog and find all the information there!

Please let us know by January 6th if you'd like to participate!

WELCOME BACK!

how are things so far?

General feelings? Great suggestions? Thoughts? Here's the place.... click "comments" and you're on your way....

Tell us about Week #3...

click "comment" and away you go!

Recipe Exchange

Sorry ladies, I know this post is up late... so we'll extend it to Thursday to share a recipe with the group and get your points for the daily calendar! Click "comments" and add your recipe!

Week Three Daily Calendar

Monday: Don't eat out today
Tuesday: Drink all of your water
Wednesday: go to www.fitinsix.blogspot.com and share a great recipe with the group
Thursday: Eat all of your vegetables today
Friday: Eat something off the bad food list and don't subtract any points!!
Saturday: Have a 30-45 minute cardio workout
Sunday: go to www.fitinsix.blogspot.com and tell us about your week!

Tell us about Week #2.....

click "comments" and off you go!!

Week Two Daily Calendar

Monday: Whilst online sending us your points go here http://www.calorieking.com/tools/quiz/ and take one of these fun health quizzes
Tuesday: Do not succumb to your addiction today
Wednesday: Eat all of your protein
Thursday: Get 15-20 minutes of cardio in today
Friday: Eat all of your fruit
Saturday: Eat something off the bad food list and don't subtract any points! :)
Sunday: Go to the blog and tell us about your week

Tell us about your week.....

This is the post dedicated to questions, discussions and your thoughts on your week! Click comments and start typing.....

Getting to know you....

Tell us about yourself... click the "comments" link and then type! We're excited to meet you!

Week One Daily Calendar

Monday: Eat all of your vegetables
Tuesday: Drink all of your water
Wednesday: Read your spiritual/self-enlightening book
Thursday: Take time to spend with your family today
Friday: Get 20-30 minutes of cardio today
Saturday: Eat something on the bad food list and don't subtract any points!
Sunday: Go to the blog and tell us about your first week! (if you don't have internet at home, switch with another day that you've got internet access so you can still achieve the goals..)

This first week is strictly "Fit in Six," allowing everyone to get used to (or continue...) eating healthy and being active. Next week we'll start the first mini-competition in addition to "Fit in Six."

Serving Size Examples

Grains

• 1 slice of wholegrain bread
• 1/2 bun, small bagel or English muffin
• 4 small crackers or 1 tortilla
• 1 oz ready-to-eat wholegrain cereal
• 1/2 cup cooked cereal, rice or pasta

Vegetables

• 1 cup raw leafy vegetables
• 1 1/2 cups raw chopped vegetables
• 1/2 cup cooked vegetables
• 1/2-3/4 cup vegetable juice

Fruits

• 1 medium apple, orange, banana
• 1/2 cup canned fruit (in own juice)
• 1/4 cup dried fruit
• 3/4 cup fruit juice (unsweetened)
• 1/4 medium avacado

Milk

• 1 cup (8 fl. oz) milk/soy (enriched)/yogurt
• 1 1/2 oz cheese or 1/2 cup cottage cheese

Meat & Beans

• 2-3 oz (cooked) lean meat/poultry/fish
• 2 eggs or 7 oz of tofu or 1/4 cup nuts
• 1 cup (cooked) dried beans or chickpeas
• 4 Tbsp peanut butter or 1/2 cup nuts/seeds

"Fit in Six" Intro...

It's just what it sounds like--working towards feeling fit and healthy in six weeks. There are certain rules (listed below) and you earn points by eating right, exercising and in general taking care of your body. Each week you total your points and email them to us, we will post the top three each week. The top three persons who have accumulated the most points at the end of 6 weekswill take home "the pot."

Everyone puts in $10 towards the pot. The winner will take home 50% ofthe total pot. 2nd and 3rd place take 15% of the pot each and the remaining 20% goes towards mini-competitions held throughout the 6 weeks (gift certificates, cash, etc) For example, if 20 people did"Fit in Six" there would $200 in the pot. The winner would receive $100 2nd & 3rd $25 each. Not too shabby for eating right and exercising! Because everyone has good and bad weeks everyone has the chance to take home the pot. The best part of this program is it's all done over the internet, so we can live around the nation and all participate.

The program will run from Sept 10-October 22. We need to know by Sunday September 9th if you'll be participating in the program and need the $10 by Friday September 14th. The last program just finished up, weight loss results ranged from 5 lbs-15 lbs for those who participated. Aside from weight loss some found it was a great way to kick old habits (drinking too much soda, not exercising) and realizing the need for fruits and vegetables. It's a great way to get healthy, get up & get moving and enjoy the process with a whole group of people striving to do the same thing.

This blog will be used as a method of communication for all the "Fit in Six" participants (including us!). Questions, comments, suggestions, getting to know each other better, etc. It's a fun addition to the next round of "Fit in Six."

Just email us at fitinsix@gmail.com to let us know you're in! Recruit friends if you'd like, the more the merrier...and the more competitive it gets!! When you email us we'll let you know the address for the $10 and send you hard copies of the rules, point tracker, etc. Let us know if you have any questions!!!

Fit in Six Rules

Rules:
Program runs for six weeks – September 10th-October 22nd

Mini-Competitions –In addition to the full 6 week competition there will be three 2 week mini-competitions with a chance to win. Rules for the mini-competitions will be emailed out to those regularly participating in the full 6 week program.

Weigh In – Weigh yourself at home every Monday. Honor System of Course! Record your weight loss (from Monday morning to Monday morning) on the point tracker.

Track Points Daily on point tracking sheets. We will go from Monday morning to Monday morning each week. Total your points and email Lori & Amanda (fitinsix@gmail.com) If you send your points on Monday, you get 5 additional points. You need to send your points by Wednesday or you will get 5 points deducted from your weekly total.

Good Food Points – Add 5 points for each serving of good food eaten in the Fiber, Protein and Dairy groups. Add five points for each serving of fruit and vegetable eaten. Taking a vitamin supplement is worth five points. Hint: Tally on chart for each good food.

Water Points – Earn 5 points for drinking 64 oz (8 cups) of water everyday.

Bad Food Points – Subtract five points for every serving of bad food eaten. No Max!

Cardio Points – (Walking, jogging, elliptical, bicycling, swimming etc): 15-29 minutes = 15 points, 30-45 minutes = 20 points and 46-60+ minutes = 25 points. 25 points a day max. (Points not counted on Sundays.)

Resistance Training – (Weight lifting, pilates, yoga, pushups, sit-ups, lunges, squats etc.): 10-29 minutes = 5 points, 30 minutes = 10 points, and 45 minutes = 15 points. (Points not counted on Sundays.)

After 8 p.m. Points – Earn 10 points if you eat NOTHING after 8 p.m. or 3 hours prior to bed time. Eat after Eight… Put on Weight!

Addiction – Choose something you struggle with that takes away from living a healthy lifestyle, whether it’s a food addiction, computer addiction, or addiction to sleeping. Whatever the addiction, you receive 5 points for each day you do not succumb.

Lost Pound Points –Weigh in every Monday morning and give yourself 10 points if you lost weight that week. (.5lbs or 15lbs you still get 10 points)

Personal Prayer Points – There’s a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. 10 points for daily personal prayer. (Family dinner prayer or Sacrament prayers not included – has to be personal!)

Read – Read the scriptures or an inspirational book. 10 points.

Good Luck!

Food Lists

BAD FOOD

Subtract 5 Points for each SERVING of food you eat a day on this list.

• Sugary cereal, full fat granola

• White flour pancakes, waffles, biscuits etc (only get one serving of white pasta, potato, etc a day, two servings results in -5)

• Fried foods, saucy foods, cheesy foods, full-fat cream sauce

• Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, sweet roll, danish, etc

• Soda or other drinks with sugar

• Mayo, sour cream, butter, margarine, creamy sauces, full calorie/full fat salad dressings, dips

• Ice cream, whole or 2% milk, cream, full fat cheeses, cream cheese

• Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.

• Fast food, Restaurant food, pizza (There are some good choices – your discretion)

• Chocolate, candy, candy bars, pop tarts

• Full sugar syrups, jams, jellies

• High sugar or high calorie protein bars over 150 calories.

• Regular beer or wine

SAFE FOODS

(no points given nor points taken away)

Unsweetened cereals/Low in Fiber: Cheerios, Wheeties, Crispix, etc

Nuts

• Low Sugar Jam

• Diet Soda or Crystal Light (both not necessarily good for you)

• Protein bar less than 150 cal

• 100 cal popcorn snack or air popped popcorn

• Sugar free jello, Fat free sugar free jello pudding

• Fat free or Sugar free cool whip

• Skinny Cow ice cream sandwich or Low cal frozen desserts ~120 cal a serving (similar ice cream treats)

• Mustard, Salsa, Relish, Pickles

• Spray butter, Pam

• Olive oil, Canola oil

• Low-Cal, low-fat healthy alternatives

GOOD FOOD

3 Fiber (goal is 25 grams a day)- up to 15 points: (5 points each)

*Oatmeal (i.e. old fashioned or Quaker Weight Control)

*Whole grain hot cereals (unsweetened)

*Low sugar, High Fiber cereals (i.e. All Bran, Fiber One, ~10g/serving)

*Whole grain bread, pita bread & tortillas

*Brown Rice

*Legumes (black beans, kidney beans, etc)

*Etc.

2 Protein – up to 10 points: (5 points each)

*Fish (tuna, salmon, halibut, etc)

*Shrimp

*Chicken (w/o skin)

*Turkey

*Eggs, Egg Whites, Egg Beaters

*Protein Shake (less than 250 cal per shake)

*Cottage cheese (nonfat or 1%)

*Legumes (black beans, kidney beans, etc)

2 Dairy – up to 10 points: (5 points each)

*Skim or 1% milk

*Lowfat cheeses (string cheese, mozzarella, laughing cow, etc)

*Lowfat or nonfat yogurt (Dannon Light ‘n Fit, 1 cup ~ 80 to 100 cal)

--If you are lactose intolerant or you have issues with dairy, you can achieve

similar results with soy products, a calcium supplement, etc--

All Fruit – 5 points each – up to 15 points

All Vegetables – 5 points each – up to 15 points

Supplements – 5 points

*Multivitamin (Centrum gets good reviews)

*Calcium and Vitamin D (Oscal Ultra or Caltrate 600 Plus - good reviews)

*Fish oil capsules on days when you did not eat fish (1 gram)