The Alternative Transformation Challenge

Several times a year we hold a transformation challenge at boot camp. I’ve been involved in these challenges as both a trainer and as a participant. In the past, the challenges I’ve been involved in have been based on weight loss. Ninety day challenges are everywhere and are very successful…during that 90 days. I think that most of us could exercise our butts off and restrict our food intake for 90 days. Problem is that most of us (me) gain it back within half the time.

I didn’t want to do a typical weight loss challenge with my clients but I did want them to get involved in something that would motivate them to buckle down and get serious about changing. So we are doing a transformation challenge based on a point system AND fat loss/weight loss.

I got this idea a couple of years ago from the Iron Tamer, Dave Whitley. I changed a few things but it’s pretty much based on the same principles, which is changing behavior.

Points are awarded daily based on completing the behaviors that lead to change. The focus becomes on doing the right things. There are just 5 things to do. Yes, changing is that simple.

First everyone must come in for baseline measurements which include weight, body fat, waist measurement and a before picture. Next everyone must write down their 8-12 week goal. The goal or goals must be SMART; Specific, Measurable, Attainable, Realistic and Timely. You can’t just say, “I want to lose some weight” or “I want to run a 5k”. That would be like saying you are going to take a trip without a map. Not very SMART is it?

Everyday our peeps must log into our secret forum and post their daily goals. It’s these daily goals and behaviors that lead to achieving weekly goals, monthly goals and….you guessed it, the BIG goal. I like to go one step further. They must go back online in the evening and post whether or not they reached their daily goal. Accountability makes or breaks most people’s success.

Each day they earn points for drinking 8 glasses of water, keeping a very detailed food journal, exercising and posting their daily goals. Once a week they turn in food journals and points sheets, take a picture and weigh in. Again, it’s all about being responsible and accountable.

The kicker is that on Sunday nights I post my special challenge. It’s a doozy and worth 5 points a day for complying. First week was no sugar. This coming week is weighing and measuring most of their daily food.

I can’t tell you how many times I hear people say that they are doing everything right. They are logging food, exercising and making healthy choices but just can’t seem to lose weight. My question is, how do you know how many calories you are eating if you are just guessing at amounts?

I don’t know about you, but most of the time I end up underestimating the calories I’ve eaten. It became clear to me the day I poured my “healthy” Quaker Oat Squares into my bowl. Before I added milk I thought I would measure it. A serving is 1 cup and is 210 calories BEFORE the milk. I figured my breakfast was 300 calories with my skim milk. It would have been had I not been filling my bowl with more than 2 cups. So my breakfast ended up being around 550 calories. That was almost half of my calorie requirement for the entire day.

Warning: weighing and measuring your food my cause extreme shock coupled with uncontrollable emotional outbursts, which may lead to temporary depression.

Couple that with thinking that your exercise burns more calories than it does and you have a recipe for a weight loss plateau.

The beauty of this type of challenge is that you do not need to be one of my clients (although that would be awesome) to take this challenge. You can do this on your own, with your co-workers, friends or family.

My good friend and fellow fitness blogger Healthy Heather has been known to keep a chart and give herself gold stars for completing healthy goals. You don’t have to be a kid to enjoy earning gold stars!

Here is the Transformation Challenge Score Sheet we use. Print out 8 sheets and join us in transforming your life. You may already have your favorite food journals, the ones I love and use are Lose It and My Fitness Pal. Both have a huge data base but even better, you can scan bar codes and add them right to your food journal. I just love technology!

I know your dying to find out what kind of goals Super Strong Nana has. As some of you know in less than 4 months I will be landing in Paris on the day of my 50th birthday. It’s a shopper’s paradise. I don’t want to be just a hot 50 year old, I want to be a smoking hot 50 year old!! I want to look better, feel better and be smarter, wiser and more successful than I have even been.

Where do you want to be in 8 weeks? How are you going to get there? Keep me posted on your progress.

 

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