TTC Preparation Checklist
A list of recommendation to help you become familiar with the challenge and prepare for it.
Point Chart
You will get points for everything you do in the Challenge. The Point Chart has a list of every activity that will earn you points. Print it, explore it, and start getting ready to earn some points!
Strength Challenges
​WHAT'S THE DIFFERENCE BETWEEN A "GOAL" AND A "CHALLENGE" ?
Goals: Are recommended weekly activities that are sent out weekly via emails (Called WEEKLY GOALS) and are suggested to be completed every week. For example "Complete 2 Strength Training Sessions"

Challenges: Are a list of physical exercises that will challenge your strength, endurance, and stamina. Challenges have multiple levels. The more advanced the level, the more points it earns. For example "25 Leg Raises Non-Stop".
More Frequently Asked Questions

About the Challenge

  • Challenge: 2020 Total Transformation Challenge
  • Type: Corporate
  • Location: The Employee Wellness Center - JFKMC Atlantis, FL
  • Awards: TBD
  • Registration: 01-20-2020
  • Starting: Monday 02-03-2020
  • Finish: Friday 04-24-2020
Here you can find general information about your Challenge like Team Rules, Points,  Awards, etc. Use this page as a reference.

Pre-Challenge Preparation

Start here!
Go over these steps to help you gear up and get ready to start your challenge. there is a printer-friendly version of this check list at the bottom of the page.

16
items
​
General:
  • Go to "About" tab and print Points Chart and Strength Challenges
  • Also in "About" tab glance over TTC Rules to get a better idea how the challenge works
  • Tell 3 people about your challenge. Read The Power of Accountability.
  • Don't forget to check out the program's library of Frequently Asked Questions


Cardio:
  • Go to "Cardio" tab and  Learn about the weekly miles and what counts as a mile
  • Get your gear ready. Read How to Choose the Right Sneakers
  • Read Cardio FAQ for more information


Strength:
  • Go to "Strength" tab for weekly workout suggestions and helpful tips
  • Read Strength FAQ for more details


Flexibility:
  • Check out the "Flexibility" tab and download Stretching Guide for different stretching exercises
  • Read Flexibility FAQ for more information

​
Nutrition:
  • ​Checkout the "Nutrition" Tab and download the below important Nutrition eBooks:
  • Download TTC Nutrition Guide: Start with Step 1 (Clean the Clutter - Page 11) and Step 2 (Get the 4 Must-Haves - Page 13)
  • Go food shopping this week, but read Step 5 (Do Better Grocery Shopping - Page 29) in the Nutrition Guide before heading out
  • If you prefer, start keeping a food log. It substantially increases your chances of staying on track! Step 14 (Keep a Food Log - page 61)
  • Read Nutrition FAQ for more information
TTC Preparation Check List

Weekly Goals & Recaps

Check this section every week for updated Weekly Goals and then again at the end of the week for Recap, Highlights and Ranking report of each week.

WEEK 1 GOALS
Date

6
miles
2
goals
1
stretch​
5
goals
BEFORE YOU START:
  • 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 Strength Training sessions (SPEEDLINE - If applicable)
  • Familiarize yourself with the new Strength Challenges / Check out the new Strength Challenges Poster at the Employee Wellness Center

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can not make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 1 Highlights
(usually posted on Saturday or the following Monday)

WEEK 2 GOALS
​Date

7
miles
2
goals
3
stretches
5
goals
BEFORE YOU START:
  • 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 days of Strength Training sessions. Check EWC Class schedule for classes and times
  • Learn the SPEEDLINE - Not required, but recommended
  • ​Practice a new “Strength Challenge” this week

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 2 Highlights
(usually posted on Saturday or the following Monday)

WEEK 3 GOALS
​Date

8
miles
2
days
2
stretches
6
goals
BEFORE YOU START:
  • 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 Strength Training sessions (SPEEDLINE - If applicable)
  • Learn the SPEEDLINE - Not required, but recommended
  • Practice a new “Strength Challenge” this week

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 3 Highlights
(usually posted on Saturday or the following Monday)

WEEK 4 GOALS
​Date

9
miles
2
days
3
stretches
6
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 75 points of challenges this week. Stop by the EWC for details.
  • Complete 2 days of Strength Training sessions. Check EWC Class schedule for classes and times
  • Learn the SPEEDLINE - Not required, but recommended​
​
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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 4 Highlights
(usually posted on Saturday or the following Monday)

WEEK 5 GOALS
​Date

10
miles
2
days
2
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week. Stop by the EWC for details.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: UPPER BACK (back & lats)
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 5 Highlights
(usually posted on Saturday or the following Monday)

WEEK 6 GOALS
​Date

11
miles
2
days
4
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: MIDDLE & LOWER BACK
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

  • It's time for Half-Time Check List! Find out if you are getting the most out of your Transformation Experience. Look for your Half-Time Check List in your email box next week.

WEEKLY PROGRESS UPDATE

Week 6 Highlights
(usually posted on Saturday or the following Monday)

WEEK 7 GOALS
​Date

12
miles
2
goals
3
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: LOW BACK & HAMSTRINGS
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 7 Highlights
(usually posted on Saturday or the following Monday)

WEEK 8 GOALS
​Date

14
miles
2
days
4
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: HIPS & GROIN (Gluteal, Abductors, Adductors)
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

WEEKLY PROGRESS UPDATE

Week 8 Highlights
(usually posted on Saturday or the following Monday)

WEEK 9 GOALS
​Date

16
miles
2
days
1
stretch
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: LEGS (Quadriceps)
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

  • One More Month To Go​

WEEKLY PROGRESS UPDATE

Week 9 Highlights
(usually posted on Saturday or the following Monday)

WEEK 10 GOALS
​Date

18
miles
2
days
3
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

Flexibility Goals:
  • Learn how to stretch your: LEGS (Hamstrings)
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

WEEKLY PROGRESS UPDATE

Week 10 Highlights
(usually posted on Saturday or the following Monday)

WEEK 11 GOALS
​Date

19
miles
2
days
2
stretches
5
goals
BEFORE YOU START:
  • 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:
  • Finish up any remaining challenges
  • Complete 2 Strength Training sessions (SPEEDLINE - If applicable)

Flexibility Goals:
  • Learn how to stretch your: CORE (Abdominal, Obliques)
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

IMPORTANT:
  • Attention Finalists & Finishers: Please complete your “Finalist’s Questionnaire” (Check your email) and stop by the EWC to take your Glamorous “After” picture.
  • Final results will be announced Monday 09/04/18 at 3:00 PM
  • The 2018 HOLIDAYS EDITION OF THE TOTAL TRANSFORMATION CHALLENGE is coming soon. Are You Ready? Stay tuned for details.

WEEKLY PROGRESS UPDATE

Week 11 Highlights
(usually posted on Saturday or the following Monday)

WEEK 12 GOALS
​Date

20
miles
2
days
1
stretch
5
goals
BEFORE YOU START:
  • 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:
  • Finish up any remaining challenges
  • Complete 2 Strength Training sessions (SPEEDLINE - If applicable)

Flexibility Goals:
  • Learn how to stretch your: FULL BODY
  • 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

Recommended Weigh-In:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • No online weigh-in accepted for this week

​IMPORTANT:
  • Attention Finalists & Finishers: Please complete your “Finalist’s Questionnaire” (Check your email) and stop by the EWC to take your Glamorous “After” picture.
  • Final results will be announced Monday 09/04/18 at 3:00 PM
  • The 2019 HOLIDAYS EDITION OF THE TOTAL TRANSFORMATION CHALLENGE is coming soon. Are You Ready? Stay tuned for details.

RECOMMENDED READING

  • Now What?

WEEKLY PROGRESS UPDATE

Week 12 Highlights
(Final results will be posted on the first Monday after the Challenge ends)

ONGOING GOALS
​Date

10-15
miles
2
days
3-5
stretch
5
goals
BEFORE YOU START:
  • 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 10-15 miles.
 
Strength Goals:
  • Complete 2 Strength Training sessions

Flexibility Goals:
  • Learn how to stretch your: Neck, Chest, Upper Back, Lower back and legs

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 Fridays 9:00PM.​

WEEKLY PROGRESS UPDATE

Weekly Highlights

Nutrition

Here, you will find all the nutrition information needed to help you maximize your results. Read the "Nutrition Guide" first. Learn about the 3 Golden Rules. Print out the helpful Suggested Food List (in the Nutrition Guide), then check out "7-Day Meal Plan" for easy healthy recipes, shopping lists, etc. 

Don't forget to read "Dining Out Smart" before you go out to eat.

Finally, check out "Additional Resources" section for more external help with recipe planning and ideas.
  • Nutrition Guides
  • FAQ
click on image to download
  • Title: TTC Nutrition Guide - 15 Simple and Effective STEPS Toward a Healthy Total Transformation
  • Pages: 92
  • Type: eBook / PDF​
  • Title: 7-Day Meal Plan - Quick & Simple Healthy Meal Plan Plus Shopping List
  • Pages: 66
  • Type: eBook / PDF
click on image to download
  • Title: Dining Out Smart - Healthy and Effective Tips to Stay on Track While Dining Out
  • Pages: 34
  • Type: eBook / PDF