14/06/2020
Hi Everyone,
I hope the weekend is going well. It sounds like a few of you are ‘fattening up’ before your scans – enjoy it while you can😃
By now you should have received an email about the scans, MyFitnessPal and also an invite to our Message group. If you haven’t please let me know. The message group is called ISO KangaRocks Challenge – text or email me (dionkym66@iinet.net.au) for an invite.
What to expect over the next 8 weeks...
Each of the 8 weeks of the challenge will focus on one area of your weight/health/fitness. Some weeks will have several challenges and each challenge is worth points. You also get points for exercise sessions and for fat loss/muscle mass gain (at the end of the challenge). BUT losing weight too fast may result in muscle mass loss – which earns you negative points! I will post each weekly challenge on the weekend – so check your email/messages!
I will also post weekly points so you can see how you are going. The person with the most points at the end of the 8 weeks WINS! In the past, the people who get involved in the challenges always get the better results in regard to weight loss. Some of the challenges do require effort and maybe some changes in your daily life. Commit to the challenges from Week 1 and keep them going. 8 weeks will go fast! You’ve signed up to the challenge because you want to see some changes – this will require effort. But it will be well worth it.
Week 1 challenges, which starts Monday 15th:
1. Download and add me as a friend to MyFitnessPal. (1 point)
2. Log 1 week (or at least 5 days) of NORMAL eating into your MFP. This is critical and we use this data to help set nutrition goals. Log everything and EAT NORMALLY! If you haven’t used MFP I attached a PDF last email on how to use it – let me know if you’d like this sent out to you. (5 points)
3. Get scanned – preferably as early in the week as possible. Send into me either a copy of your results or just the % Body Fat, Skeletal muscle mass and total weight. You can email this or message it. (3 points)
4. Exercise – Every week you get 1 point for every hour of activity up to a maximum of 5 hours. (max 5 points).
The week ends every Sunday and you need to get everything to me by Sunday night.
WORKSHOP
In our first workshop we will set your MFP nutrition goals. For the workshop you will need to have a week of normal eating logged and have done your scan. I suggest this Friday night at 6:15pm. If a lot of people can’t make this time I can make it for a Saturday morning, so let me know if this is you.
If you have any questions or issues about the challenge please just contact me or see me at the shed. I’m nearly always available!
I look forward to getting your scan results and seeing you as a friend on MFP.
