TTC FAQ: GENERAL (Goals, Weekly Highlights, and Rules)
What is the Total Transformation Challenge (TTC)?
Total Transformation Challenge (TTC) is a 12-week fitness transformation program open to all staff who are members of The Employee Wellness Program.
How do i join?
You must be a member of the Employee Wellness Center to Join the Challenge. Not a member? Stop by or call the Employee Gym to complete a quick 15-minute wellness screening. Once you become a member you can then take advantage of all services offered by the Employee Wellness program like the Total Transformation Challenge, classes, etc.
What is TTC Registration?
It's the period when all participants get their TTC numbers, get the initial Weigh-In, form Teams (optional), and prepare for the challenge. Registration will be at the EMPLOYEE GYM.
Did you say "Team"?
Yes! Participants can form teams, preferably from the same dept. and compete for the title: "Fittest Department".
Team Minimum is 2 participants. See more “Team Rules” here.
Team Minimum is 2 participants. See more “Team Rules” here.
Do I have to be in a Department Team to do this program?
No. You can complete the entire 12-week program individually. After all, you are doing this for yourself. Being part of a team always brings in the fun and camaraderie of a group. You can still enjoy those qualities with the presence of other colleagues at the Employee Gym while completing the program on your own.
but i am not looking to lose weight, how can the TTC program help me?
Whether your goal is to lose weight, lower body fat, build muscle, learn to take a better care of your back, improve your flexibility, lower your blood pressure, quit smoking, or even to feel better and be ready for summer, the TTC has a proven-effective, easy-to-follow approach to help you learn and build healthy habits that suits your OWN goals.
It’s also important to understand that this is not a magic solution. An active healthy lifestyle is fun, however it requires discipline and patience. TTC encourages you to learn new exercises and practice new habits at your own pace via a series of different “challenges”. These challenges are designed to be simple and easy to practice.
It’s also important to understand that this is not a magic solution. An active healthy lifestyle is fun, however it requires discipline and patience. TTC encourages you to learn new exercises and practice new habits at your own pace via a series of different “challenges”. These challenges are designed to be simple and easy to practice.
What am I going to do during the 12-week challenge?
There are 4 areas that the TTC focuses on:
Cardio: Simple and precise cardiovascular goals that will help burn calories and shed fat fast.
Strength: Build muscles and boost your metabolism. Easy-to-follow workouts that can be completed in less than 30 minutes.
Flexibility: Improve your flexibility and feel great! Practical weekly stretches that are actually fun and helpful.
Nutrition: Not a diet, but real effective nutrition goals that will leave you feeling full, happy, and leaner.
Read more about each of the above areas on your participants-only page.
Cardio: Simple and precise cardiovascular goals that will help burn calories and shed fat fast.
Strength: Build muscles and boost your metabolism. Easy-to-follow workouts that can be completed in less than 30 minutes.
Flexibility: Improve your flexibility and feel great! Practical weekly stretches that are actually fun and helpful.
Nutrition: Not a diet, but real effective nutrition goals that will leave you feeling full, happy, and leaner.
Read more about each of the above areas on your participants-only page.
I don’t want my picture blasted all over the place. Do I really have to take a picture?
I have taken literally thousands of “Before” pictures since I started the program nearly 20 years ago. What the public sees are the “Before” & “After” pictures of participants that have given written permission to share their stories and to inspire others. Besides, a “Before” picture will never be considered for publishing unless there is an “After” picture that shows that participant’s hard work and progress. So rest assured your “Before” picture will never be used without your permission. I can, however, assure you this; once you see the rewards of all your dedication, hard work, discipline, and patience, you will be so proud to see how far you’ve come.
I don’t work every day, do I still need to be at the Employee Gym on my days off?
No. The Total Transformation Challenge will help you become active anywhere you go. You can complete many of the program goals outside. The only attendance requirement for the program is to complete a once-a-week weigh-in at the Employee Gym. This weigh-in can be completed on the days that you are here at work.
Some of these challenges seem hard to do. How am I going to complete them?
No worries at all. Challenges are designed to make you stronger, help you lose weight safely, and overall transform you closer to your fitness goals.
There are several levels of intensity for each challenge. I will show you how to complete them safely and effectively at the Employee Gym. I know the challenges are hard, but this is a competition and the harder you work, the better the results.
There are several levels of intensity for each challenge. I will show you how to complete them safely and effectively at the Employee Gym. I know the challenges are hard, but this is a competition and the harder you work, the better the results.
When do I have to complete these challenges by?
As soon as possible. Start practicing now. Practice makes perfect (also makes stronger and leaner :) The sooner you start, the sooner the results will show.
How do I track my progress?
I will track the progress of each participant and motivate them further as they complete each new week of the program. Every participant must however complete a mandatory weekly Weigh-In. The weekly results will be emailed out and also posted on our Facebook page at the beginning of every week. To protect privacy, each participant will go by their TTC # when displaying their progress.
How is the transformation judged?
The winners are the Participants / Dept. Team demonstrating the most physical transformation. To help with this, I have put together a "Points Chart" that assigns points to all challenges completed by the participants / teams. The more challenges you complete, the more points you earn and the closer you get to winning (and achieving your fitness goals)
Can you give me an example of the "Points Chart" and earning points?
Sure. In order for a Participant / Dept. Team to qualify for any prize, they will have to earn over 1,000 points.
Participant / Dept. Team with the highest points wins. Every challenge and every achievement earns the participant points. The "Points Chart" is available for download at the Participants-Only page.
Participant / Dept. Team with the highest points wins. Every challenge and every achievement earns the participant points. The "Points Chart" is available for download at the Participants-Only page.
Can someone get "Voted Off"?
Yes. You could get disqualified from the challenge by missing a total of 3 Weekly Weigh-Ins.
What if I take a vacation and I can’t make the weigh-in?
No problem at all. Taking a vacation does not mean you stop being active and eating healthy. You can complete your week as usual and resume your weigh-in when you come back. I simply ask you to stay on track no matter what you do.
What if i was sick and can't make the weigh-in?
No problem at all. Just call us / email us / message us on our Facebook page and let us know so we take you off the weigh-in for that week.
what if i can't make it to the weigh-in but i still want to be in the program, what shall i do?
Make sure you update your weigh-in information online (available under the Weigh-In tab in the Participants-Only page) on or before Friday by 9PM. Final weigh-in of the program, on week #12, must however be done in person.
My schedule is packed tight and I cannot take on another commitment. What should I do?
The advice I always tell all my clients and participants is very simple: the biggest two obstacles that faces any new routine (especially in fitness) is “making time” and “being patient”. One common answer I find among all those inspirational successful finishers of the program is that they made time for themselves. Becoming more active does not need to be measured in hours on a treadmill or reps on the weight machine. It can however be achieved by taking the stairs instead of the elevator, by parking up on the sixth floor, walking to the office, walking the dog more often, and so on.
I hope this email helps answer some of the common concerns you might have about starting a fitness program like the Total Transformation Challenge. As always, please do not hesitate to reach me if you have any questions, concern, comments, or even a compliment ( I love those too)!
I hope this email helps answer some of the common concerns you might have about starting a fitness program like the Total Transformation Challenge. As always, please do not hesitate to reach me if you have any questions, concern, comments, or even a compliment ( I love those too)!
Anything else?
Yeah! If in doubt, ask! I am here to help you at anytime during the program :)
TTC FAQ: NUTRITION GOALS
Do I have to follow the TTC Nutrition Guide?
Not necessarily. The philosophy of the TTC program is to encourage healthy eating habits that are easy to follow and avoid crash diets or eating schemes that eliminate valuable food groups and/or nutrients. Feel free to follow whatever sound and healthy nutrition advice that can help you reach your goals safely.
I have allergies. What shall I do?
Please consult your physician prior to starting any new diet.
Why is there no points for eating healthy?
The results of consistently eating healthy and avoiding junk food is reflected on your scale and that's where you will be able to earn points.
DO YOU HAVE RECIPES FOR VEGETARIANS?
Yes. The 7-Day Meal Plan contains recipes that are clearly marked "Vegetarian" on top. Also, most recipes in the book can be modified to be vegetarian or vegan.
IS THIS A DIET?
No. My philosophy about diets in general is that they inherently come with the understanding that it's just a short term change to help the person lose weight after which, most likely, the old habits will slowly come back, and the bad weight as well.
The TTC Nutrition Guide is designed to be a way of life and not an approach just to lose weight. All the STEPS in this guide are healthy habits that are proven to be effective over the short and long term.
The TTC Nutrition Guide is designed to be a way of life and not an approach just to lose weight. All the STEPS in this guide are healthy habits that are proven to be effective over the short and long term.
I NOTICED NO SUPPLEMENTS MENTIONED IN THIS PROGRAM, WHY?
I never endorse the taking of any supplements for most people. Unless you are a dedicated athlete under the professional supervision of a medical doctor, or you have been told by a medical doctor that you need to take specific supplementation (for any medical reason). You simply can get all your healthy nutrients and hydration by eating healthy, real, and unprocessed food and hydrate well.
HOW MUCH WEIGHT DO I EXPECT TO LOSE ON THIS PROGRAM?
While all results are not typical, a healthy weight loss rate is about 1-2 lbs a week. This may not happen right away as it may take the body a few weeks to adjust to new healthy habits.
ASIDE FROM WEIGHT LOSS, WHAT OTHER BENEFITS DOES THIS PLAN OFFER?
Healthy eating can lead to many health benefits like an improved immune system, better energy, deeper sleep at night, better recovery from illness, lowering risk of heart disease and some types of cancer.
in the "nutrition guide", WHEN SHALL I MOVE FROM ONE STEP TO THE NEXT?
While some steps are simpler and can be completed relatively fast like cleaning a food pantry in Step #1 (Clean the Clutter) or buying new food containers in Step #2 (Get the 4 Must-Haves,) other steps may take a longer time to implement like Step #4 (Sodium - The Silent Culprit) where reducing overall sodium intake and eliminating food items that are very high in sodium may take a bit of time and trials. Finally, some steps are meant to be on an “ongoing” basis like Step # 10 (Follow the 3 Golden Rules, Always!” or Step #12 (How to Fight the Munchies.)
WHAT SHALL I DO AFTER I REACH MY GOAL WEIGHT?
Congratulations and well done! Now continue doing the same steps that got you to your goal.
DOES THE FOOD LISTED ON THE SUGGESTED HEALTHY FOOD LIST HAVE TO BE ORGANIC?
No.
TTC FAQ: CARDIOVASCULAR CHALLENGES / GOALS
What is a Cardiovascular Training?
Cardiovascular training (a.k.a. Cardio training or Aerobic exercising) is any physical exercise that gets your heart rate up to improve oxygen consumption by the body. Example includes walking, running, biking, swimming, etc.
Do I have to complete the Weekly Miles to stay in the program?
No. The Weekly Miles are only a recommendation to help you increase your activity level and reap the benefits of active lifestyle. You will not be disqualified for not doing the weekly miles.
Do I have to complete the Weekly Miles at the Employee Gym?
No. You can complete the weekly miles anywhere your heart desires! At your local gym, in your neighborhood, and where ever you find it convenient to fit in your schedule.
How would you know that I actually completed the miles as recommended?
Honor System! You don't have to prove anything. Just state how many miles you have completed when you are asked at the weekly weigh-in.
Who is keeping track of my miles during the week?
You Are. It's your responsibility to keep track of how many miles you complete during the week and tally up the total for your weekly weigh-in update.
How come the miles completed walking are counted differently from miles completed on the bike or swimming?
It's all about the calories! Read the section "What Counts as a Mile" in the TTC Information Booklet for details (TTC Information Booklet available at Participants-Only page.)
I do a lot of walking at work, Can I count this towards my weekly miles?
Preferably not. Since your body is probably already used to the daily work load. Doing something different can help jump start the routine and help you burn more calories.
I HAVE A FOOT PROBLEM, WHAT SHALL I DO?
Try cardiovascular activities that would not be as taxing on the feet as walking or running. Recumbent bikes are great example for non-weight-bearing exercises. Swimming is another option. Don't forget to consult your physician prior to starting any program, especially if you have a condition that could be worsened with this type of activity.
TTC FAQ: STRENGTH CHALLENGES / GOALS
Why do I need to Strength Train?
Strength training has many benefits, most notably increased muscle strength, endurance, energy, can lead to stronger bones and protect joints, and can help you burn fat faster.
What is an example of a "Strength Training" session?
Any workout that will challenge your muscles through resistance or weights. Examples can include, but not limited to, Weight lifting, resistance bands, circuit training classes, and even body-weight exercises like calisthenics. Other options like Yoga or Pilates can also count under Strength Training sessions
Do I have to complete the Strength Training sessions at the Employee Gym?
No. You can complete them anywhere that is convenient to you.
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"
For a list of all STRENGTH CHALLENGES please check out the POINT CHART (Available at the Participants-Only page, and at the Employee Gym)
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"
For a list of all STRENGTH CHALLENGES please check out the POINT CHART (Available at the Participants-Only page, and at the Employee Gym)
Can I complete the Strength Challenges at my own gym?
No. The Strength Challenges must be completed in the presence of an Exercise Specialist to insure proper execution and safety. You can, however, practice those challenges anywhere you like. Just let your Trainer know when you are ready to demonstrate the exercise and earn points for it.
Is it required to do these Strength Challenges to be in the program?
No! All challenges listed in the program are optional. They are suggested because the vast physical benefits they bring. The program is about doing what you can and consistently keep doing it.
I can't do Push Ups! Now what?
No worries. Our experienced Trainers will help you learn other ways to gradually strengthen your upper body. Did you know that doing Wall Push Ups can work the same exact muscles as floor push ups (but not as intense)?
I have knee injury and I can't do Squats / Lunges?
Same as above. If you need help training your lower body, our Trainers will be more than happy to work with you and show you other, less difficult, exercises to help you reach your goal.
I DO MY OWN STRENGTH TRAINING. IS THAT OK?
Absolutely! Just remember to listen to your body, watch your form, and progress (challenge yourself further) when ready.
I AM THINKING OF HIRING A PERSONAL TRAINER, HOW DO I FIND A GOOD ONE?
Great question! While professional help is available at the Employee gym for FREE, a good experienced Personal Trainers can be a great help in making your program more successful. Read my post "How to Choose the Right Personal Trainer" for helpful tips.
TTC FAQ: FLEXIBILITY CHALLENGES / GOALS
WHAT IS STRETCHING?
Stretching is the motion where a specific muscle group is extended or stretched in order to improve the muscle’s flexibility and range of motion.
WHY DO I NEED TO STRETCH?
There are numerous benefits you can gain from performing stretching exercises. Download the TTC Stretching Guide for list of benefits, tips and many helpful stretching routines.
HOW CAN I EARN THE POINTS FOR THE FLEXIBILITY CHALLENGE?
You will be asked by the Exercise Specialist to demonstrate 10 stretching exercises from the "Stretching Guide". You must be able to safely and properly demonstrate at least 7 exercises correctly to pass the challenge and earn the points. 3 mistakes are allowed per demonstration. If you make more than 3 mistakes then you will have to repeat the whole challenge another day.
WHY DO I HAVE TO COME BACK ANOTHER DAY IF I FAILED AT THE FLEXIBILITY CHALLENGE?
We want you to truly practice these stretching exercises and not just memorize them for the sake of points. That's why you get whole day to practice and come back when you are ready.
IS THERE DIFFERENT TYPES OF STRETCHING?
Yes, there are different kinds of stretching; static, dynamic and proprioceptive neuromuscular facilitation (PNF). Static and Dynamic stretching are most widely used. Static stretching means holding the muscle stretch in a challenging but safe position. Once static stretching is applied, motion is limited. Dynamic stretching involves controlled motions of the arms and legs through the range of motions. Finally, PNF is an advanced rehabilitation technique that involves stretching and isometric contractions. The recommendations in this program are for the most popular form: Static Stretching.
SHOULD I STRETCH BEFORE OR AFTER WORKING OUT?
You can stretch at any time. Research has shown that stretching before or after exercising may not impact the exercise or reduce injury. Follow the recommendations in the "Start Here" section for optimum stretching experience.
TTC FAQ: WEIGH-IN
Why is weekly weigh-in important?
Accountability! Knowing that you will have to step on the scale at the end of the week is a proven method to help you stay on track. In addition, statistically speaking, participants with more completed weekly weigh-ins show more noticeable results than participants with inconsistent weigh-in patterns.
when do i have to weigh-in by?
You can weigh-in any time during the week. The cutoff time is Fridays by 9PM.
do i have to complete the weigh-in at the employee gym?
Preferably, but not required. When you weigh-in at the Employee Wellness Center, you get the opportunity to speak with your Exercise Specialist and go over any concerns or questions.
For your convenience, you can also weigh-in at home and update your information online at the Participants Page.
For your convenience, you can also weigh-in at home and update your information online at the Participants Page.
what if I forgot to weigh-in?
No worries. Just inform the Exercise Specialists on your next weigh-in the following week.
I AM GOING ON VACATION, WHAT SHALL I DO ABOUT WEIGHING-IN?
While away, you can update your weigh-in information online in the Participants Page. If that is not possible, then advise the Exercise Specialist about your upcoming time-off and you will be exempt from the weigh-in requirement during the time that you are out.
CAN YOU GET DISQUALIFIED FOR MISSING A WEIGH-IN?
Not necessarily. Although weekly weigh-ins are not required to be in person at the Employee Wellness Center, they are still a MANDATORY part of the Challenge. If you cannot weigh-in at the EWC, then you have the option to weigh-in at home and update the information online BEFORE the cutoff time (Fridays 9PM).
You can also email or call the EWC with your weigh-in information as well.
Failure to update your weekly weigh-in (in person, online, by phone or email) may result in a 40-point penalty. Three penalties are ground for disqualifications from the Challenge. Please see the Exercise Specialist for more details.
You can also email or call the EWC with your weigh-in information as well.
Failure to update your weekly weigh-in (in person, online, by phone or email) may result in a 40-point penalty. Three penalties are ground for disqualifications from the Challenge. Please see the Exercise Specialist for more details.
