The Rules
Teaming Up
The Rule: There will be one team for this Game. Your weekly score will be averaged with every week to determine your ranking by score.
You must be in communication with at least one member of your team and Synergy (Charmaine) at least once a day or post a comment on the blog at least once a week to earn 5 daily communication points.
The Honor System
The Rule: Keep your own score and do it with absolute integrity. Judge yourself at least as harshly as you would judge your opponent.
The Weigh-In
The Rule: Weigh yourself on the Monday morning you start the game, within 10 minutes of waking. Then, weigh in once a week on the morning of your day off. Weigh yourself Saturday morning if Saturday will be your day off. Weigh yourself Sunday morning if Sunday will be your day off. (The point is, you don’t want to weigh in the morning AFTER your day off!)
Each week, you must lose 1 percent of your body weight to earn a bonus that equal 20 percent of your points scored for the week.
Calculations: Your weight x .01 = The number of pounds you must lose to earn bonus points.
Your points scored for the week x .2 = Your bonus points if you make weight!
If in any given week you do not earn your weight-loss bonus (lose 1 percent of your body weight), you lose your alcohol privilege on both your free day and during your meal off for the rest of the game.
Note: If weight loss is not a goal, you can set yourself a fitness goal instead.
Penalty: DO NOT WEIGH YOURSELF MORE THAN ONCE A DAY. IF YOU DO, YOU LOSE A POINT EACH EXTRA TIME YOU GET ON THE SCALE!
Food
The Rule: Eat five small meals a day. Each meal should include a combination of lean protein, healthy fats, carbohydrates like whole grains and fruit, and/or vegetables. Meals must be no fewer than two and no more than four hours apart. Meals must contain none of the F.L.A.B.B. foods you will find listed in Chapter 8. Each fully sanctioned meal is worth 6 points for a total of 30 possible meal points a day.
The Exception: Each day, in addition to your five meals, you may consume up to 100 calories of whatever you want (including the F.L.A.B.B. foods on the list, but not including alcohol, or soda.
Note: Between meals, you may snack on cucumbers and celery without penalty.
Penalty: If you eat anything between meals besides cucumbers and celery, you must deduct a 10-point snacking penalty. You must include veggies in at least two of your meals or you will not receive your meal points for these meals.
Exercise
The Rule: You must exercise (any kind of exercise that makes your breathing speed up) for a minimum of 20 minutes a day, six days a week, to earn 20 points a day.
You may do a seventh day of exercise but you will not earn extra points.
Water
The Rule: Drink a minimum of 3 liters (about 100 ounces or 12.5 cups) of water a day for a total of 10 points each day.
The Exception: As with everything else, you get a day off from this rule. It does not have to be the same day off as your day off from the food plan or your day off from exercise.
Sleep
The Rule: To earn 15 sleep points, you must be in bed with the lights out a minimum of seven hours before you know you have to wake up.
The Exception: If you suffer from severe insomnia—severe enough that you have been to see at least one doctor or specialist about your inability to fall asleep or stay asleep—then you can earn your 15 sleep points each day by practicing at least three of the sidebar suggestions from the National Sleep Foundation each night or by practicing the bedtime yoga routine described at the end of Chapter 11.
Transformation
The Rule: You earn 10 points a day by eliminating an unhealthy habit and 10 points a day by practicing a new healthy habit. You must declare your habit choices to your teammates and stick with them for the entire game.
The Penalty: Each time you change your habit choices, you lose 50 points, so choose carefully!
The Exception: You get a day off from this rule too—but be smart about it. If you are quitting smoking or something similar, don’t take a day off or you’ll destroy your progress.
Alcohol, Coffee, and Soda
-Alcohol-
The Rule: No alcohol is to be consumed while you are playing the game except on the day off. You may also have one portion during the meal off.
The Penalty: If you consume alcohol at unsanctioned times, you lose 25 points per portion. A portion is up to 12 ounces of beer, 6 ounces of wine, or 1.5. ounces of hard liquor.
The Escalation: If you don’t make weight on any given week, you lose the privilege of alcohol on your day off for the duration of the game.
-Coffee-
The Rule: You can have your coffee. Stop crying. We are not going to take it away. You just can’t have your frothy coffee drinks.
-Soda-
The Rule: Soda is not F.Y.T. foods. Each soda you consume carries a 10-point snacking penalty. We have decided to allow diet sodas without limitation during the Game.
Soda may be consumed without penalty on your day off and meal off. But we urge you to reconsider. . .
Kick Your Friend's Butt
While Shrinking Your Own...!
GAME
ON!
Game On!
Monday, October 3, 2011 to Monday, November 28, 2011
Ready to get started, then CLICK HERE!
For More Information
Call (410) 964-9858 or
Email Charmaine_101@msn.com
Synergy Women's Fitness
Synergy Pilates & Yoga
