Don't Waste Any More Time

It is getting tough - winter is dragging on, you are trying to eat right and workout, but you don't see the results you want.

The bottom line is you can't waste any more time, can't use any more excuses or wait for next week. Everyone has it in them to keep going and get over the hump.

When I am out for a run, coming off a machine in the gym soaked with sweat, or talking with people about how we eat, I often notice people that have a sense of wonder. My point is not made in arrogance, it is made due to the realization that there are people in the world that want to change, or do better for themselves, and just don't know how.

This is the point of RFC. We are are changing our lives - one meal at a time, one workout at a time.

This is the time to evaluate what is working for you. Are you getting enough exercise? Are you eating the right amount of calories (remember: it is important to hit the mark, and not to hold back)? Do you need to make some adjustments.

We are here for you if you need help. Keep up the great work and keep pushing forward.

JC

Stretching

One area that we did not address in our original Point System was stretching. Stretching is an important piece of the overall fitness plan and helps

Stretching is important for people of all ages and fitness levels. You are able to increase your range of motion and it aids in recovery from workouts of any length or intensity. The more conditioned your muscles and tendons are, the less likely that they'll become injured.

We are opening a category for Stretching, with the ability to accumulate 1 pt. per day for 10 minutes of stretching.

Points Calculator

We have a spreadsheet created in Microsoft Excel that will help you to keep track of your daily, weekly and overall point totals. It is very easy to use, and can be opened with Google Documents or Open Office if you do not have Excel on your computer.

There is a Point Calculator section which will help tabulate your points for the week, and then a section below where you transpose your total for the corresponding week. All you need to fill in is your daily totals and the spreadsheet will do the rest - I have protected the formula areas so they can't be deleted by accident.

If you did not get it with the email let me know and I'll resend.

JC

Documentation

We have been thinking about this a bit and think it would be a great idea for everyone to track their progress in ways other than the point system associated with The Contest.

We'd like everyone to take a full body photo (in shorts and a t-shirt) and send it along to J.C. (jcwhip@gmail.com). We can do this again at the mid-way point and yet again at the finale.

Also, Molly and I have some ideas on how to document this entire process (to be revealed another time) and we'd like everyone to consider keeping a journal of their experience. It doesn't have to be a novel - just quick snippets of your excitement, fears, wins, losses - whatever you are feeling. Also, keep track of any meds you are on, your BP (if you know it), resting pulse, etc. We are confident that people are going to see some fantastic changes in these area.

If you want, keep a running journal in Microsoft Word (or other software). Keep things associated to dates or the number of the week in The Contest. At the end we'll ask you to pass it along and we can sift through things a little easier.

We'd love to have everyone keep a journal, but we know time may be an issue. Ultimately what we're looking for is a cross representation of our group - age, new mothers, current athletes, athletes that never were, etc.

The Contest

Runyon Fit Club 1.0 will run from January 12, 2009 to June 24, 2009. This will give us almost exactly six (6) months of competition time, and Abby graduates from FHS on June 25! What a perfect way to celebrate after all the hard work we will put in over the next six months.

WHAT WE WON'T BE DOING
We will not be totaling percentage body weight lost or body fat lost. There are pertinent numbers needed to do so, and those are private.

WHAT WE WILL BE DOING
A point system has been created which places equal value on Diet, Cardio and Strength training. It rewards everyone who takes part. Points will be compiled on a weekly basis. We have taken into account that not everyone can get to a gym - so we will have at-home workouts for you (though you may need to purchase a set of dumbells).

Points will be awarded as follows:
* Small Meal - 1 pt per meal (based on six meals per day)
* Making and Eating Recipe of the Week - 1 pt
* Every 10 mins. of Cardio training - 1 pt
* Every 10 mins. of Strength training - 1 pt
* Pounds Lost - 1 pt per pound

** Weeks run Monday - Sunday
** Recipe of the Week must be completed by Sunday evening of week in play

Point totals will be compiled by participant (honor system) and submitted to J.C. no later than Monday morning each week. Leaders will be announced on a weekly and monthly basis.

At the conclusion of The Contest, the participant with the highest cumulative point total will be declared Champion of Runyon Fit Club 1.0 (prizes TBD).