Lose Weight - Reduce Pain - Have Fun
Whether you have body weight to lose, a fat percentage to bring down, muscle to build, or even a pretty healthy starting point you just want to reinforce and maintain, these six weeks are a great opportunity.
3 Points of Focus:
Move more
Eat well
Be Intentional
The Terms of the Challenge (How to Earn Points)
Assessment
InBody Body Composition Scan for Top 3 in weight loss and Top 3 in body fat percentage change (your numbers will remain private unless you are willing to share if you are top 3).
Completion Rate of Weekly Activity Tracker via Google Sheets. Filling in the data each week earns you points. And achieving your daily/weekly objectives earns you points as well.
Weekly Activity Trackers
Your tracker will be sent to to you via email. Trackers are private and only seen by Black Wolf Staff and you.
At the top trackers will have your starting data points as well as the goals you have set for the next 6 weeks.
Then there will be six weekly blocks with rows for your
Daily step count
Fruit/Vegetable daily count
Check box for spending 20:00 of intentional time on your health/fitness.
There will be a fourth row for an individual metric we choose for you. This can be a daily or semi-consistent activity that you want to adopt or something that will help you get closer to your individual goal or goals.
The rows will calculate your average across each week which will be compared to your specific goals for each of those focus points. Achieving your goal number across the week earns you points. And since it is an average, you can make up for a missed opportunity by adding more of the activity to another day in that week. This is particularly helpful with getting your steps in since sometimes weather and/or life absolutely keeps us stuck and not moving.
Class Participation
You will also receive points if/when you attend two of the yoga or fitness classes that are offered at Enhanced. You do not have to come consistently. Just participate twice in the six weeks and max your point earning opportunity.
Action Step: Get your Steps In
Do you have a wearable? A smart watch, a FitBit, or anything that tracks your daily steps?
If so, wear it for the next 6 weeks. If not, I really would encourage you to find something that works for you. We do not need a ton of data, but knowing how active we are each day really does help us maintain a good understanding of how we feel.
And if our goal has anything to do with managing our body composition, our daily activity has to be tracked to some degree. At least until we have the routine and consistency behind us that allows us to operate by intuition (harder to do than we think).
THREE TIERS:
TIER 3: 5,000 - 7,000 Steps a Day (+1 point weekly)
TIER 2: 7,000-8,500 Steps a Day (+2 Points Weekly)
TIER 3: 8,500 PLUS Steps a Day (+3 Points Weekly)
Your goal is to achieve the tier just above your current daily average. Each week you achieve this you receive 5 Weekly Points plus the points for that tier listed above.
Action Step: Eat Your Vegetables
Eat 3 vegetables and/or fruits a day.
We have to eat our vegetables. But if we work long hours, are constantly on the road or traveling, or not quite lucky enough to have someone preparing meals for us then getting real servings of vegetables can be a bit tricky.
On your Activity Tracker you will record the number of vegetables or fruits you eat in a day. You will receive 1 point per vegetable and a bonus 3 points each week you hit six of 7 days.
BONUS:
Make a note of each thing you consume in a day.
A notepad, the Notes App, or a dedicated app like MyFitnessPal can make this very convenient.
Increasing our awareness will almost immediately improve our eating. We will only write down “handful of peanut M&Ms” so many times before we drive ourself crazy and cut back on the mindless snacking.
Using an app also allows you to see an estimate of your calories for the day as well as how much protein and fiber you have eaten.
Action Step: 20 Intentional Minutes
Dedicate 20 minutes every day or two toward improving your health or fitness
Yes, this is disguising “just go workout!”
But the truth is, finding what you are willing and hopefully engaged in doing is the only way to be consistent. So yes, if you can go to the gym, then dedicating 20 minutes will not be difficult for you.
For those who may not have that in their routine, spending 20:00 walking can check this box (and help toward getting your daily steps in). Making it a walk & jog can be a less intimidating way to get back to running.
Twenty minutes of yoga in your living room would count.
20:00 of walking your dog or pushing your baby in a stroller.
Anything that requires you to plan ahead and be active for at least 20:00 counts.
You will receive 2 points per 20:00 Activity each week.
Max is 5 Activities.
Every week where you hit 3 a week gets you 3 bonus points.
Workouts and yoga offered at Enhanced can count toward this.
Action Step: Choose Your Own
Create a practice or routine or activity you would like to adopt and consistently use or participate in.
What is something you could use some accountability and encouragement with?
You will come up with what you want to do and we will sort out how we will evaluate it each week.
This section earns 5 points a week.
The Conclusion
At the end of the 6 weeks will have the InBody scanner back at the Enhanced Drilling office as well as at the workshop before the regularly schedule workouts.
Office:
Wednesday, August 6th 7am-9am
Workshop:
Tuesday August 5th 11:15am - 1pm
Thursday August 7th 11:15am - 1pm
The last week to score points is the week of Monday, July 27th
Want to Jump In?
Just fill out the form and we will get you started!