Quick Guide

• Competition starts Monday Nov. 18th

• Weigh-in Sunday and steps start Monday.

• Weekly weigh-ins where weight stays the same or decreases is 3 points.

• Walk 10,000 steps/day to earn points.

• Complete all workouts/week to receive max points.

• Track Protein intake for an additional 2 points.

Weight and Weigh-ins

• At the start of the competition, Sunday, Nov. 17th all contestants need to weigh in and record weight into the app. This is your starting weight.

• Each week, on Friday, Saturday or Sunday you must weigh-in and record your weight in the app. 

• If you lose or maintain weight one week to the next you will gain 3 points. 

• For instance, if your weight is 200 lbs on Nov. 17 and your next weigh-in on Nov. 25 is 199, you will gain 3 points. If your Nov. 20 weigh-in is 201 you get 0 points.

• Each week weight resets as far as points go. 

• Using the previous example. If the second weigh-in is 201, and your third weigh-in stays at 201 you will gain 3 points.

• Any weight lost week to week counts as points up to 2 points. 1 lbs=1 point and I give partial points here. So ½ lbs=½ point. The most you can get points for is losing 2 lbs.

• This is in addition to the 3 points earned for maintaining.

• At the end of the competition, if your weight is the same as the original weigh-in (or less), you gain an extra 10 points.

Daily Steps

• Every day for the competition, 7 days a week. You have the opportunity to gain ½ point for walking 10,000 steps. (That’s over 20 points. You don’t want to skip this part.)

• No partial points are given. So if you are at 9500 steps it's 0 points. 

• You will be able to sync your phone or smart watch to the app to track steps. I’ll let you know how to do that. 

• If you have an injury preventing you from walking, reach out to me and we will work something out.

• 10,000 steps takes between 60-90 minutes to get but you should build up at least a few thousand doing everyday tasks. I recommend breaking them up throughout the day.

Workouts

• Every week you will have 3-5 workouts programmed into your calendar. Each one completed provides you ½ point.

• In the app make sure at the beginning of your workout you hit the start button on the bottom of the screen. And record reps and weights for each exercise. This is the only way for me to verify you are completing workouts.

• If at any point there is an exercise you cannot do because of injury, skip it and reach out to me so I can replace it for you.

• You can only receive points for 1 workout per day. So you cannot try to make up multiple workouts at the end of the week. 

• I will have the workouts pre-scheduled. Feel free to move the days around as long as you can fit them all in the week and just one per day.

Nutrition

• I am not big on restrictive dieting so there will only be one thing to focus on when it comes to earning points and diet.

• Protein intake and tracking.

• Everyone will receive a daily protein intake goal based on their first weigh-in. To receive points you’ll need to reach that minimum protein goal at least 4 days a week to get a point. 

• Another point will be given for tracking your protein intake at least 6 days a week even if you don’t reach your minimum intake goal.

• Occasionally I’ll be adding bonus point opportunities regarding nutrition. Be on the lookout for those.