Fall 5% Challenge: Healthy Eating & Nutrition Plan, & Exercise Commitments

September 16, 2020

2020 Fall 5% Challenge Invitation: Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2020 Fall 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & forming healthy lifestyle habits. Members in maintenance are also welcome. Let’s have fun, make new friends and get in shape!

www.sparkpeople.com/mysp

ark/groups_i nd ividual.asp?gid=71783

Behind the scenes the 5% leaders are setting up the Fall Challenge. After signing up on the large public Fall 5% team (it's in my teams if you want to see it) small teams are chosen then those team invitations will be going out in a few weeks, in time for you get to know your leaders and teammates. On the FIRST DAY of the Challenge, we weigh in and note your weight so you have it ready to record on your team page. Some members choose to post their weighs ins earlier in the week, the same day as their TOPS or WW International weigh in.

IMPORTANT NOTE - The 5% Challenge Teams are very active teams. There are expectations of you as a member. You will record your daily exercise minutes and Living the Good Life points (future Weekly Challenge themes) by Friday midnight each week. Also please record your weekly weigh-in by Saturday 11:59 PM (or your preferred day earlier in the week). When you join your team, your Team Leader and teammates are there to help you and answer your questions on how to do this. Start date to be announced.

Healthy Eating & Nutrition Plan Check list

Do you know what diet you will follow?
Yep, basic calorie count; trying to include more 'GBOMBS' (greens, beans, onions, mushrooms, berries, seeds)

Found some recipes?
Always on the lookout...I check sparkRecipes, sparkticles, pinterest, food blogs, & inet searches, and books; just tried quinoa chili tonight; yum, it's going in the rotation, now; maybe to extend/stretch meat chili, & provide extra fiber

Grocery list?
Working on one tonight for shopping this week

Shop?
Every fortnight or so; may hit a farm stand with the fam tomorrow for some fall harvest stuff: squashes, apples, tomatoes, peaches

Do you have the food on hand to get started?
Yep; looking forward to autumn & baking whole grain stuff (don't bake in summer)

Have you followed this diet before?
Yep, on it now. Basically +/- maintenance calories

Did you clean up your kitchen?
Yep, today

Did you post your 5% Challenge Diet Commitment on your Spark Page? Yep

Exercise Check List

Have you got your exercise clothes, runners, water bottle, etc. ready to go?
Yep. I think I might get a new pair of autumnal workout leggings though.

What is your exercise plan?
From my September2Remember blog post:

1) Low-impact cardio daily at least 10 min, but 3-5 days longer sessions, up to 2 hours

2) 2-3 days per week weights

3) 2-3 days per week spin, usually during the 'A-Block' of Rachel Maddow's show

4) Back to working on my push-ups challenge

5) Walks at least 2-3 days per week; need to remember NOT to overdue it...took me a year to heal from 2019 summer achilles injury after one especially long session

Mostly going for 2 hours daily most days, with combo of low-impact aerobics, walks, spinning, with some weights, tai chi, pilates and yoga

Did you post your 2020 Fall 5% Challenge Exercise Commitment on your Spark Page, on this topic, or in a blog?
Had already done so in my September2Remember post, but doing again!

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