January 2012 Challenge

Change Challenge

Making the world a healthier place one peep at a time

January ‘12

What is the challenge? A community of people come together to support each other reaching change goals. Everyone sets one overall "stretch" goal. The goal has to be hard yet achievable within 2 months. If the goal is something you are already doing, no worries, just take it to the next level. The overall goal then needs to be broken down into realistic and achievable weekly goals. This can be as simple as one weekly goal or several – try to keep it under 3. Setting goals Having done this multiple times now, the biggest mistake people tend to make is to set too aggressive goals and then fail to achieve them. Going big is great, however, if you choose something a little more modest, you are more likely to achieve it. A smaller more sustainable goal will likely have a longer positive impact, then the big dream goal that you may have wanted to achieve for a long time. Think S.M.A.R.T. goals (S = Specific, M = Measurable, A = Attainable, R = Realistic, T = Timely). Reaching one larger goal requires smaller weekly steps. For example: My overall goal is to lose 15 lbs. in 2 months, to accomplish this I will set a weekly goal of going to the gym 3 times a week. Test our your weekly goal using the one week trial. Set your goal, report in and see if your weekly goal/s is realistic. If you need to, following the trial week you can adjust your goal/s. From that point on it is set. What do you need to do to join? Pay $50 (Cash, Check or PayPal - david_callen@yahoo.com) Set your goals in a shared (viewable by all) excel document by clicking here (by January 16th) How to play? Complete your goals each week by Sunday at 11:59pm. Report your results within 24 hours of Sunday at 11:59pm (Report by Monday @ 11:59 pm). Feel free to update the document prior by Clicking here to report Gain points as you go and earn your money back. Reporting On a weekly basis report in. For simply reporting in, you gain points. If you reach your weekly goal you earn more. (3 points max – 1 for reporting in on time, 2 for reaching your goal/s - note if you set multiple weekly goals, you only get 2 points for completing all weekly goals). 1 Point = $2.50 Measurement Figure out a way to measure your goals. To minimize variables use a consistent measurement system throughout the contest (the same scale, journal to log things, etc.). Points Reporting in on time: 1 (total points possible: 8) Weekly goal: 2 (total points possible: 16) Overall goal: 6 Total Possible points: 30 (top point gainers win the remaining money in the pot) Amount needed to earn back your money: 20 points Success Over time as you reach your goals you win back your $50. Whatever money is left from those who did not fully reach their goals gets dived up amongst the two highest results. What is Everything else I need to know? Virtual Everything in this challenge is done virtually. You can join from anywhere in the world as long as you report in by 11:59 pm (PST). Honesty Since there is no one regulating your measurement toward your goal, we are all trusting that you are keeping your word. Unexpected Occasionally the unexpected happens. Someone gets injured or sick and cannot move forward with their goals. If that happens, let us know and the full amount can be refunded. Inevitably vacation/travel/work will make it challenging to reach your goals and/or report. I ask you to please consider this when you commit to joining and set realistic goals/expectations of yourself. Examples of past goals Gain weight for a healthy pregnancy Lose weight Drink more water (x# of cups a day) Run a race Do 26 pull ups Yoga Meditation Complete a race Be more mindful and aware - Meditate for 10 minutes everyday Anyone can join - Spread the word and contact me at davidcallen@gmail.com to join Friends, family, significant others, partners, spouses, clients, etc. Blog - http://healthfitnesschallenge.blogspot.com/

New Years Resolutions Article

http://www.outsideonline.com/fitness/nutrition/2011-Health-and-Fitness-Report.html

Where to begin?

A man decided that he would change the world.
But, he wasn’t successful.
So he decided to change the country.
But, he wasn’t successful.
So he decided to change his community.
But, he wasn’t successful.
So he decided to change his street.
But, be wasn’t successful.
So he decided to change his family.
But, he wasn’t successful.
So he decided to change himself.
AND HE WAS SUCCESSFUL.
AND HIS FAMILY CHANGED AND THEY AFFECTED THEIR STREET.
AND THE PEOPLE ON THE STREET AFFECTED THEIR COMMUNITY.
AND THE PEOPLE OF THE COMMUNITY AFFECTED THEIR COUNTRY.
AND THE PEOPLE OF THE COUNTRY AFFECTED THE WORLD.

Challenge #2 kick off

Today is the official launch of the trial week. What this means is you can test out your goals and see if they work for you.

Official kick off of challenge with goals set is next monday.

Looking forward to reaching goals...

Best,

D

Made it to 26!

As I indicated, I'd video my completion of the pull-up part of my fitness challenge. I successfully made it one past my goal of 25 pull-ups today. In doing my max pull-up set, I wasn't sure if I had counted correctly, so I did one extra just in case. It turns out I did count accurately, so now I have a new personal best thanks to the motivation I had while being apart of the challenge. Thanks everyone, and thanks Dave for getting us all psyched to do something healthy and productive.

Original rules of the contest...just for reference

Want in to the Fitness Challenge?

Already people are into doing a second version of this competition. Therefore, here is the information from Version one. Feel free to share this with friends. Send me an email if you want in for version 2 (October - November - stay healthy during the holiday season)

The challenge The way it would work is everyone sets one or several "gnarly" goals. The goal has to be hard yet achievable with in the time frame 2 months. If it includes something you currently are doing the goal has to push you to another level. Even if you are currently fit, the challenge would be to step it up. Everyone would put $50 and all who win either get their money back or more. It would last eight weeks and there would be a weekly check in to report on the status on the goal. In order for your goal/s to be official others who participate must agree upon it. The goal/s need to be specific and realistic.

To do: Pay $50 ($51.50 if using paypal - david_callen@yahoo.com)

Answer these questions:

• Why do you want in? State your motivation.
• What is your goal?
• How will you measure it?
• Why is this goal challenging for you?
• How will we know you have reached your goal? Is there any way to demonstrate your outcome in a tangible way? Here are a couple of suggestions for ways to make it tangible: Can someone who is not in the contest vouch for you? or Can your gym show us your attendance record electronically (24 hour fitness does)? Can you take a photo of you doing your challenging goal?

Weekly Reporting This could be a weigh in or report on a goal. The idea is to hold all accountable. This would be due to me by Monday night. Each person must measure within 24 hours of the reporting time. Reporting is to be posted sometime between Sunday morning and Monday night. Failure to report in counts as failure of a completed week. If your goal allows you to report in sooner, go for it. Ideally you report in by filling out the spreadsheet, however as the organizer, if you are in a bind, I will permit a phone call or text.

Measurement Ideally people are using the same personal measurement system throughout the contest. The same scale. A person who measures body % at a gym (some scales offer this feature, I have one that I got from target - pretty cheap). Finally, it would be best to do with the same amount of clothing and around the same time of the day. This will help minimize variables.

Honesty Since there is no one regulating your measurement or # of toward your goal, we are all trusting that you are keeping your word.

Pass Everyone gets one pass to use. For example you miss one week of reporting or you only make it to the gym two of the three times your goal said you would. You can take a pass. This will not work perfectly for some goals, so some folks have a slight advantage. Craft your goal accordingly.

Winning You reach your goal and at a minimum you win back your $50 plus your success. Anyone who does not reach their goal losses $50. That money is then split amongst the winners

Reporting

Everyone has to report on a weekly basis their status. If your goal is specific to the week (like go to the gym 3x's, but you only go 2x's then you potentially will lose your money - think about your goal). If you fail to report in on one week, then you also use a pass or potentially lose the challenge ($50). Best way to report, enter the info into the online document. If unable you can text David, email, or call him with your information prior to the end time.

Start and end of a week

All activity/goals must be completed from Sunday to Sunday. You are however allowed to report your weekly results up until 11:59pm on that Monday. This gives you all the way until Sunday at 11:59:59 to complete your weekly goals and then a 24 hr. period to get the information reported.

Dates of current challenge:

7/27 - 9/14 (8 weeks to reach your goal)

Access to the online reporting:

http://spreadsheets.google.com/ccc?key=0Ai2pFffCYpcydDNqdnIzU193TllOdE00cTFnUXh6QVE&hl=en email address to post from email directly to the blog: kilroy2275.health@blogger.com

Week 3 pullups documentation

Considering I'm a proud papa of a sweet little 2 week old boy and I'm a little delirious from the sporadic sleep cycles, I'm pretty happy with my accomplishments so far. My climbing workout on Wednesday was great, culminating in me climbing on lead a route more difficult than I've done in a long time.

Also, I was able to pull out 18 pull-ups this week. Progress is slow but steady. I've been strategizing to achieve my goal of 25 pull-ups using a multi-pronged approach. Workouts have included rock climbing, enduro sets of pull-downs (50 rep sets at low weight), pull-ups with added weight, 15 minute interval workouts on the rowing machine, or of course actual pull-ups (either a lot of sets with few reps, or a couple sets with more reps). My overall strategy has been to build overall stamina and power, and teach my body to push through the lactic acid buildup burn. I'm also trying to do a mix of other weight training workouts (split by lower and upper body workouts) to build overall strength and power and cardio workouts to improve my cardiovascular fitness. My cardio workouts have primarily included interval training which has helped me make some quick improvements. I'm thinking a couple more cardio workouts a week would help, although I don't enjoy them nearly as much. I guess if I can get at least 2 cardio workouts in a week I'll be happy.

That's all for now. I tried to include a video I took of me doing 18 pull-ups last week. Check it out below:



-Erich