For those of you who could not make the info sessions yesterday, below are the rules and regulations for the Summer Shape-Up Challenge.
Overview
This will be a 4-week partner challenge beginning on Monday, May 7th and ending on Sunday, June 3rd. At the end of the challenge, the team with the highest overall score wins. The highest scoring team will be awarded prizes (TBD). There will also be a Coaches’ Choice prize for an additional team selected by the CFDV trainers.
Scoring
The challenge weeks will run from Monday through Sunday. At the end of each week each team will submit one score sheet (via email) with both members’ scores. Score sheets must be received by Tuesday at Noon to receive full points.
Any score sheet received between 12:01 pm on Tuesday and 8:00 am on Wednesday morning will be penalized half of their points for that week. Any score sheets received after 8:00 am on Wednesday will not receive any points for that particular week.
There will be two main criteria for daily scoring: Food and Exercise.
1.) Food
Anything that comes from the earth or an animal (as long as the item in question is not highly processed) is fair game.
Quantity Restrictions
There will be daily quantity restrictions on the following food categories.
Starch: Bread, Rice, Pasta, Pizza, Grains (of any kind), Potatoes, Squash, etc – Limit to one (1) cup total per day of any combination of starches and ONLY on days that you work out. Deduct one (1) point for each serving of starch consumed beyond one cup on workout days and starch consumed on non-workout/rest days.
Dairy: Limit dairy products to the following amounts each day – 8 oz total of either milk, cheese, or yogurt (or some combination thereof); 2 tablespoons of cream; 4 tablespoons of butter.
Sugar: No refined or artificial sugars. You are allowed up to three (3) servings of natural sugar per day. One piece of fruit equals one serving of sugar. 2 tablespoons of either honey, real maple syrup or agave will count as three (3) servings of sugar. 8 oz (1 cup) of juice will count as three (3) servings of sugar. Any sugars in vegetables will not count against you.
Deduct one (1) point for each additional serving of starch, dairy or sugar (beyond the allotted amount) for that day.
Example: You worked out today and had two cups of sweet potatoes. The first cup fits within the parameters, but you would deduct one (1) point for the second cup of sweet potatoes.
Alcohol: You will be allowed any two alcoholic drinks (beer included) per week as a freebie. Any additional drinks beyond the two freebies will result in the deduction of one (1) point per additional drink.
Example: You had three drinks on Friday, and that was the first time you drank that week. Deduct one (1) point from your food score. On Saturday you go out again, and this time you have four drinks. Deduct 4 points from your food score for Saturday.
1 alcoholic drink is equal to: 12 oz of beer (7% alcohol or less); 8 oz of beer (7.1% alcohol or greater); 4 oz of wine; 1 oz of liquor.
Protein Powder: This will be allowed only as a post-workout shake. If protein powder is consumed on rest days, deduct one (1) point per serving.
The maximum number of Food points you can earn each day is five. Your score cannot go below zero (0) for the day.
You will start each day with five points. Five (5) points is given for 100% clean eating. This means no treats or slip ups. Under these standards, 100% clean eating includes the selected quantity restrictions (see above).
Additional Point Deductions
Deduct one (1) point from your daily Food score for every slip up (or treat) you had that day. This would include a serving of any junk food (chips, cookies, crackers, pretzels, etc), candy, anything with refined or artificial sugars/sweeteners, ice cream, soda, sports or energy drinks, anything that is not real food (item does not appear in nature, or ingredients read like a science project), and any fried foods (even if it is real food).
2.) Exercise
You will earn one (1) point for each day you exercise. This will include exercise done outside of the gym as long as it is done at a high intensity. Four (4) points is the maximum score per person per week in this category. As a team, the maximum you can earn is 8 points per week for Exercise.
If you are currently on a 3x/week membership, you will be granted the extra day (throughout the duration of the challenge) to come in and work out at no extra charge.
Individual Bonus Points
Each person can individually earn bonus points for their team by taking the recommended dose of each supplement listed below, and by sleeping more each day.
Supplement Bonus
You will earn one point per supplement per day (max of 2 points per day) for taking the following:
Vitamin D3: 4,000 IUs/day (pill or liquid form, or 30 total minutes of direct sun exposure between the hours of 11 am and 2 pm)
Magnesium: 350 mg/day (pill or 1 teaspoon of Natural Calm mixed in a mug of hot water)
Sleep Bonus
The sleep bonus counts as the total amount of sleep accrued for that day. Naps count toward your total.
7-8 total hours: 1 bonus point
8-9 total hours: 2 bonus points
9-10 total hours: 3 bonus points
10+ hours: 4 bonus points
Team Bonus Points
Your team can earn up to 10 bonus points per week (5 bonus points per category) by doing the following:
Food: Both teammates have the same 5 consecutive 5-point days. This has to be completed between Monday and Sunday. No rollovers from previous weeks allowed.
Exercise: Each teammate exercised 4 days (8 days total) during the week. This does not need to be on the same day.
If you have any questions about the challenge, please post them to the comments below.
The challenge starts this coming Monday, May 7th so sign up now! Once you’ve signed up email Larry with your team name and partner’s name.
