Since Evan was born last October, I’ve been in a serious fitness rut. I’ve made several half-hearted attempts to get back into shape and clean up my nutrition, only to fall off the wagon after a few days. I’ve been making it to the YMCA with the kids a couple times a week for the past several months, including some regular small-group personal training sessions, but it’s just not enough. I’m back to my pre-pregnancy weight, but I’m not back to my pre-pregnancy body fat — the number that really matters to me. I worked pretty hard in between pregnancies and got my body fat down to 20 percent, and I don’t think I’ve ever felt better than I did during that time.
So let me just throw it out there, because I think sharing this information makes it real and will help me reach my goal. According to my Omron bodyfat monitor, I’m currently at 28 percent body fat, and I’d like to get down to 22 percent. I’m still nursing Evan, and from what I’ve read, 22 percent is about the lowest a mother should go if she wants to maintain her milk supply.
Earlier today, I came across a post on my friend Karen’s Facebook page about a fitness competition/challenge she’s running in her office. There’s a $100 entry fee, but if I stick to my plan and meet my goal(s), I’ll earn my money back. I love competitions and this is exactly what I need for motivation. The challenge officially started this past Monday, but when I inquired about an “outsider” participating, she accepted my late entry. Here are my goals, and I’ll be updating you each Monday, beginning Sept. 8, with my weekly results.
- Lose six percent body fat.
- Track ALL food using MyFitnessPal.
- Only two alcoholic beverages per week, and only on the weekends (Friday evening/Saturday/Sunday).
- Exercise a minimum of four times per week, 45 minutes per session.
10 Weeks to Weigh-In
Entry fee: $100
Goal: Get back at least as much as you put in (this is not a winner-take-all pool) — and lose some weight and improve your fitness!
Dates: Monday, Aug. 25 – Monday, Nov. 3 (10 weeks)
There are three components to the competition and each will play a part in determining how much of your money you get back:
1. Body fat percentage / weight in pounds / weight loss as percent of total weight – 60% of total
a. You determine what your goal is.
b. The goal must be appropriately aggressive (e.g., signing up to lose 2 lbs. over 10 weeks won’t do it)
2. Exercise – 20%
a. You commit to exercising for at least 45 min. four times each week. This can be cardio, weights, or other sports/recreational activity.
3. Food – 20%
a. Find a food goal that works for you. Some ideas: committing to following a particular eating plan (e.g., Atkins), committing to logging everything you eat every day whether it’s good or bad (there are apps for this), committing to a daily or weekly calorie limit, committing to not eating sugar/sweets for the duration of the competition.
1. You must either have your body fat measured on Monday at the gym by one of the CityWest trainers (or someone comparable who knows what they’re doing), or you must weigh yourself on a reliable scale. You do not have to tell anyone what the number is. We’re going to trust you. You will then need to take your final measurement (weight or body fat) on Monday, Nov. 3.
2. & 3. You must report by email to me each week by noon Central time each Monday whether you did or did not meet the previous week’s exercise and food goals. If you fail to submit your report on time, there is a $10 penalty. You won’t get penalty money back.
If you meet 100% of your goal, you get 100% of your up-front money (not penalties) back. Each week, you can earn 2% of your total money back for meeting your exercise goal, and another 2% for meeting your food goal. The body fat/weight goal is all or nothing and is based on the difference between your measurements at the beginning and end of the competition.
Any money you forfeit and any penalties you pay will be divided evenly among those who DO meet their body fat/weight goal. If all of us completely fail, the money will be donated to a charity (suggestions welcome, probably something like a local food bank).