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SEPTEMBER 14–OCTOBER 10
WELCOME TO THE TOTAL WELLNESS CHALLENGE
THE OBJECT IS TO EARN AS MANY POINTS GAME RULES:
AS YOU CAN EACH DAY. Every day during the Challenge, players earn or subtract points for
Participants pay $24 to enter the contest. Everyone is a winner nutrition, fitness and lifestyle.
in this challenge! The maximum number of points you can earn in one day is 17.
Players should do everything they can to earn their points. Will you
lose points some days? Of course! This challenge is about choices, not
perfection. That’s part of the game!
Points can be posted from 8:00pm until 3:00pm the following day. All
scores posted are final.
Earn points when you eat whole foods including lots of Set a goal of attending 3 BbG classes each week. Take time to relax an rejuvinate each day. Score points when
vegetables and lean protein. The maximum number of Earn your fitness points when: you practice mediation and get 7 hours sleep. There will be a
points you can earn per day is 12. Aim to do the best you you exercise for at least 30 minutes; different lifestyle challenge each week. Maximum of 2 points
can for your life. You will automatically receive a bonus point Stretch for at least 10 minutes; per day. Earn your second point when you post your daily
when you log 12 points for five consecutive days! Participate in an organized “Extreme Fitness” event reflection on the TWC page.
such as a Running Race, Century Bike Ride, or
Triathlon that lasts more than 90 minutes.
Earn a maximum of 3 fitness points per day.
SEPTEMBER 14–OCTOBER 10
Start Each Day With 5 Points then add or subtract based on choices you
NUTRITION make! Earn a maximum of 12 nutrition points per day.
Eat at least 3 cups of (raw) greens: Romaine, spinach, kale, arugula,chard, collards, mesclun, etc. +1
Eat at least 2 additional cups of vegetables—excluding corn, peas, white potatoes (sweet potatoes are ok) +1
Include 2–3 servings of fruit: Apples (1 medium), berries (1/2 cup), cherries, grapefruit (1/2), cantaloupe (1/2), orange (1 medium) +1
Drink at least 1/3 of your body weight in ounces of filtered of water +1
Eat whole grains like quinoa,oats, brown rice,whole wheat. Score 1 point if you go grain-free for the day OR if you have up to 2 servings +1
Go alcohol free +1
At least one serving ground flax or chia seed or a fish oil supplement +1
Lose a point if you consume anything artificial: colors, flavors or sweeteners, preservatives (like MSG and Sodium Nitrates -1
in lunch meats) or HFCS. Read all labels!
Subtract one point if you eat anything made with white flour, corn (fresh corn and organic popcorn you make at home air-popped or with -1
olive or coconut oil are permitted) or soy (fermented soy products like tempeh, miso, tamari are ok).
Subtract 1 point if you have any dairy other than butter, plain-organic yogurt or kefir with no added sugar -1
Subtract 1 point if you consume more than 4 grams of added sugar (1 teaspoon sugar, honey, maple syrup = 4 grams). Stevia is OK -1
Subtract one point if you consume any alcohol other than 1 glass of wine (max. 6 oz) or 1 beer. -1
Lose a point if you eat anything deep fried. -1
SEPTEMBER 14–OCMAY 18–JUNE 13TOBER 10
Earn a maximum of 1 fitness point for exercise and 2 bonus points
FITNESS for stretching each day
Exercise for at least 30 minutes—Attend a BbG Class, Practice Yoga or other forms of strength building, Hike, Power Walk (elevate your heart +1
rate so you’re breathing heavily!), Run, Swim or Kayak
Stretch for at least 10 minutes +1
Participate in an organized “Extreme Fitness” event such as Century Bike Ride or Triathlon. +1
Earn a maximum of 2 lifestyle
LIFESTYLE points per day.
WEEK ONE Spend at least 15 minutes decluttering. +1
WEEK TWO Meditate for at least 10 minutes and focus on one thing you are grateful for each day. +1
WEEK THREE Practice one intentional act of kindness or generosity each day. +1
WEEK FOUR Get at least 7 hours of sleep each day +1
ALL WEEKS Add one point for posting your daily refection on the TWC page +1
SEPTEMBER 14–OCTOBER 10
FREQUENTLY
ASKED QUESTIONS
WHY ISN’T THIS CHALLENGE FREE? WHY DO WE HAVE TO AVOID DAIRY? I THOUGHT MILK WAS GOOD FOR US.
Tons of work goes into designing and executing our challenges. While we’re happy to do anything we can to There are many schools of thought on dairy. Some people say we need dairy for calcium, but there are actually
help you get and stay healthy and fit, we do believe that people pay more attention and take challenges more lots of foods that provide us with calcium besides dairy. Walter Willett, MD, PhD, professor of epidemiology
seriously when they pay even a small fee to join in. You have nothing to lose...and your improved health to gain! and head of the nutrition department at the Harvard School of Public Health, says “One of the main arguments
for USDA recommendations is that drinking milk or equivalent dairy products will reduce the risk of fractures.
HOW DO I WIN? But in fact there’s very little evidence that milk consumption is associated with reduced fractures.” Willett’s
Everyone wins in the challenge! Your strongest incentive is your improved health. Every time you make a small chief worry is that drinking too much milk is associated with a higher risk of prostate cancer and a higher risk
change you win. When you eat more vegetables than you used to, you win. When you learn how good it feels to of ovarian cancer. Other sources of calcium include leafy green vegetables such as collards, spinach and bok
stretch or take just ten minutes a day to relax, you win. Your biggest competitor is you. Challenge yourself to choy, beans, calcium-fortified orange juice or soy milk, and vegetables. Plus, isn’t it interesting that humans
do the best you can for where you are in your life right now. There are no failures here—just a healthier, happier are the only mammals to drink the milk of other species and to drink milk at all past infancy? Maybe that
you. Everyone who plays this game wins. means humans aren’t made to digest cow’s milk after all!
WHO CAN PLAY? WHAT’S WRONG WITH EATING GRAINS?
Just about anyone can play. Remember the idea is to work your hardest each day of the challenge to earn The truth is grains are relatively low in nutrients compared to other real foods like vegetables. They are also
points. Every day is a new day and a new chance to improve your health. All you have to do is exercise, eat well rich in a substance called phytic acid which binds essential minerals in the intestine and prevents them from
according to the challenge guidelines and follow the lifestyle suggestions. being absorbed. The gluten grains in particular may lead to a variety of health problems. Try living without
grains during the challenge and notice if you feel better. If you’re hungry eat some healthy fats like avocados!
SO WHAT SHOULD MY MEALS LOOK LIKE DURING THE CHALLENGE?
Think lean proteins, vegetables, fruits, healthy fats and some nuts and seeds. For breakfast try an egg or two
with greens like spinach, onions, tomatoes or mushrooms. Just sauté the vegetables in a little olive or coconut
oil, then mix in the lightly beaten eggs and cook through. You can even make this the night before. Lunch might
be a big salad with tuna or grilled chicken. If you prefer a warmer meal, saute some broccoli or other greens
and add chicken or tempeh. Same thing for dinner! Steam, bake or saute your favorite vegetables then add fish,
poultry, meat or go vegetarian. Snacks can be 1/4 cup nuts and a piece of fruit, or try a green smoothie with
frozen fruit, kale or spinach and water or coconut water. It’s pretty simple really, but you’ll have to do a little
pre-planning to be sure you have all your ingredients on hand.
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