WEEK 12 GOALS
Date
20
miles
miles
3
days
days
1
stretch
stretch
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: FULL BODY
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Must be completed by Sunday 9:00PM.
- This is the FINAL cutoff time for prize consideration.
- Finalists: Must submit your weight-in verification pictures / video to be considered for prize.
RECOMMENDED READING
IMPORTANT MESSAGE
|
"Finalists: You must complete your finalists questionnaire and submit your final weigh-in information (Weigh-in - after pictures) to qualify for a prize. Click here for details"
|
WEEKLY PROGRESS UPDATE
Week 12 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 11 GOALS
Date
19
miles
miles
3
days
days
2
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 19 miles (If you bike 57 mi / if you swim 4.75 mi)
Strength Goals:
- Complete 2 session of “Lower Body” and 1 session of "Upper Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: CORE (Abdominal, Obliques)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
IMPORTANT MESSAGE
|
"Finalists: Check your email for Finalist Questionnaire and preparation for next week's final weigh-in. You can also click here for details"
|
WEEKLY PROGRESS UPDATE
Week 11 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 10 GOALS
Date
18
miles
miles
3
days
days
3
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 18 miles (If you bike 54 mi / if you swim 4.5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: LEGS (Hamstrings)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEKLY PROGRESS UPDATE
Week 10 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 9 GOALS
Date
16
miles
miles
2
days
days
1
stretch
stretch
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 16 miles (If you bike 48 mi / if you swim 4 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 3-4 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
Flexibility Goals:
- Learn how to stretch your: LEGS (Quadriceps)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEKLY PROGRESS UPDATE
Week 9 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 8 GOALS
Date
14
miles
miles
2
days
days
4
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 14 miles (If you bike 42 mi / if you swim 3.5 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: HIPS & GROIN (Gluteal, Abductors, Adductors)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEKLY PROGRESS UPDATE
Week 8 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 7 GOALS
Date
12
miles
miles
2
goals
goals
3
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 12 miles (If you bike 36 mi / if you swim 3 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: LOW BACK & HAMSTRINGS
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEKLY PROGRESS UPDATE
Week 7 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 6 GOALS
Date
11
miles
miles
2
days
days
4
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 11 miles (If you bike 33 mi / if you swim 2.75 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 2-3 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
Flexibility Goals:
- Learn how to stretch your: MIDDLE & LOWER BACK
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
IMPORTANT MESSAGE
|
"Check your email for "Half-Time Check List" and see how many progress items you can check off! Keep up the good work!"
|
WEEKLY PROGRESS UPDATE
Week 6 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 5 GOALS
Date
10
miles
miles
2
days
days
2
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 10 miles (If you bike 30 mi / if you swim 2.5 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: UPPER BACK (back & lats)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEK 4 GOALS
Date
9
miles
miles
2
days
days
3
stretches
stretches
6
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 9 miles (If you bike 27 mi / if you swim 2.25 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: ARMS (Triceps, Biceps, Forearms)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Watch out for Sodium (Nutrition Guide: Step 4 - page 23)
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEKLY PROGRESS UPDATE
Week 4 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 3 GOALS
Date
8
miles
miles
2
days
days
2
stretches
stretches
6
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 8 miles (If you bike 24 mi / if you swim 2 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 1-2 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: CHEST
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Read "How to Fight the Munchies" (Nutrition Guide: Step 12 - page 55)
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEKLY PROGRESS UPDATE
Week 3 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 2 GOALS
Date
7
miles
miles
2
goals
goals
3
stretches
stretches
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 7 miles.
- If you prefer to bike, then recommended miles are 21 (x 3)
- If you prefer to swim, then recommended miles are 1.75 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: SHOULDERS
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEKLY PROGRESS UPDATE
Week 2 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
WEEK 1 GOALS
Date
6
miles
miles
2
goals
goals
1
stretch
stretch
5
goals
goals
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 6 miles.
- If you prefer to bike, then recommended miles are 18 (x 3)
- If you prefer to swim, then recommended miles are 1.5 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: NECK
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEKLY PROGRESS UPDATE
Week 1 Highlights
(usually posted on Mondays)
(usually posted on Mondays)
Individual Progress
