Healthier Holland 4-Week Weight Loss/Get Healthy Challenge

What you need to know: -This is an 4-Week Challenge that starts on Wednesday. The first weigh-in is on Tuesday of this week! -There is a weekly point calendar for each of the 4 weeks. -You can exercise each day, but you will only receive points for exercising 5 days a week. -You can choose to not each sugar/treats each day, but you will only receive points for not eating sugar on about #oderation!$. days !t"s all

-There is a sa#%le food !ournal that you can use or you can use your own kind of food &ournal to kee% track of what you eat. 'y(itness)al is our favorite! The website * %hone a%% work together nicely and are very user friendly. -Weigh yourself anyti"e each #uesday and tally up all points $y % &'. 'ake sure that you weight yourself under the sa#e circu#stances each week for exa#%le+ 'orning/,ight, -#%ty/(ull sto#ach$ -(end your weekly points to Healthier Holland)s *ace$ook page in a private message. )oints have to be sent in by #idnight on Tuesday. !f you don"t #essage your %oints by that ti#e, you will receive no %oints for that week. .o each week you will send in / nu#bers+ Your weekly %oints, your weight lost for the week, and your total %oints for that week. -+aily contact with tea""ate+ !t"s a#a0ing the strength that co#es fro# encourage#ent fro# your tea##ates! You can choose to contact a tea##ate by e#ail, %hone call, text, or face to face #eeting to encourage the# to have a healthy day. !t hel%s knowing that you are all in this together and #akes you accountable for what you do or don"t do. This is another reason to encourage friends and fa#ily to &oin you on this challenge! -,xa"ple of weight loss points+ You will get 1 %oints for #aintaining your lowest %revious weight 2,3 45 %oints for each whole %ound. (or instance, if you gained weight, you will re%ort 5 %oints 2,3 you don"t get any weight loss 67 #aintenance %oints in future weeks until you return to the lowest weight you had already achieved. !f you #aintained your %revious lowest weight, you re%ort 1 %oints. !f you lost 4 %ound, you would get 1 %oints for #aintaining %lus 45 %oints for that %ound, so you would re%ort 41 %oints. -&ri-es will be given to the %erson who loses the largest %ercentage of weight and the %erson who has the #ost total weekly %oints. -ach %erson who %artici%ates in the challenge for the whole #onth will also receive a s#all %ri0e. 8ood luck! -We are here for ./0 every ste% of the way. We are here if you have 9uestions, need to vent, need advice, or &ust want to celebrate your hard work and achieve#ents!

(tarting Weight fro" #uesday night: 11111111111

W,,2 34 4 pt: :ontact with Tea##ate 9 pts: ;4 o0 Water 9 pts: .to% eating before < %# 9 pts: = (ruit .ervings 4/= cu% each$ 5 pts: / >egetable .ervings 5 pts: ,o .weets/.ugary Treats
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5 pts: ?ee% a (ood @ournal 5 pts: /5 #in. exercise /5 : pts: 41 #in. exercise
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45 )oints %er )ound lost 78+ 1 %oints for 'aintaining Aowest Weight. Total )oints fro# Week+ BBBBBBBBB C )oints fro# Weight Aoss+ BBBBBBBBB D Grand #otal of &oints fro" Week 4: 1111111111

(tarting Weight fro" #uesday night: 11111111111

W,,2 3; 4 pt: :ontact with Tea##ate 9 pts: ;4 o0 Water 9 pts: .to% eating before < %# 9 pts: = (ruit .ervings 4/= cu% each$ 5 pts: / >egetable .ervings 5 pts: ,o .weets/.ugary Treats
6nly ; days a week$

Lowest weight so far: 1111111111111

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5 pts: ?ee% a (ood @ournal 5 pts: /5 #in. exercise /5 : pts: 41 #in. exercise
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45 )oints %er )ound lost 78+ 1 %oints for 'aintaining Aowest Weight. Total )oints fro# Week+ BBBBBBBBB C )oints fro# Weight Aoss+ BBBBBBBBB D Grand #otal of &oints fro" Week ;: 1111111111

(tarting Weight fro" #uesday night: 11111111111

W,,2 39 4 pt: :ontact with Tea##ate 9 pts: ;4 o0 Water 9 pts: .to% eating before < %# 9 pts: = (ruit .ervings 4/= cu% each$ 5 pts: / >egetable .ervings 5 pts: ,o .weets/.ugary Treats
6nly ; days a week$

Lowest weight so far: 1111111111111

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5 pts: ?ee% a (ood @ournal 5 pts: /5 #in. exercise /5 : pts: 41 #in. exercise
6nly 1 days a week$

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45 )oints %er )ound lost 78+ 1 %oints for 'aintaining Aowest Weight. Total )oints fro# Week+ BBBBBBBBB C )oints fro# Weight Aoss+ BBBBBBBBB D Grand #otal of &oints fro" Week 9: 1111111111

(tarting Weight fro" #uesday night: 11111111111

W,,2 34 4 pt: :ontact with Tea##ate 9 pts: ;4 o0 Water 9 pts: .to% eating before < %# 9 pts: = (ruit .ervings 4/= cu% each$ 5 pts: / >egetable .ervings 5 pts: ,o .weets/.ugary Treats
6nly ; days a week$

Lowest weight so far: 1111111111111

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5 pts: ?ee% a (ood @ournal 5 pts: /5 #in. exercise /5 : pts: 41 #in. exercise
6nly 1 days a week$

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45 )oints %er )ound lost 78+ 1 %oints for 'aintaining Aowest Weight. Total )oints fro# Week+ BBBBBBBBB C )oints fro# Weight Aoss+ BBBBBBBBB D Grand #otal of &oints fro" Week 4: 1111111111

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