CHALLENGER’S NAME (YOUR NAME): ______________________________
Whatsapp, email tee@tee.live, or call/text 1 604 754 8300 to let Tee know you are doing this challenge. Take a picture of this document you filled out and send Tee a copy of the plan so it’s shown to be set.
The goals of this Pre Christmas Fitness Challenge are for clients and anyone else who wants to feel good about their health and fitness improvements leading up to and during the Christmas Holidays!
Better health and fitness benefits everyone (themselves, their partner, their friends, their family, and their socioeconomics) because they have the ability to do more for themselves, work more to make more money, enjoy more by being able to do more of the things they enjoy, and the ability to contribute more to others around them and society, and there will be less strain on the healthcare system. Everyone wins when everyone is in better health and fitness shape.
This challenge is also on: https://tee.live/pre-christmas-fitness-challenge/
Interested in other programs? Look at the site and reach out:
https://tee.live/ | 1 604 754 8300 | tee@tee.live
- Flexibility for different fitness levels!
- 1 month any time between Nov 15 – Dec 20. Nov 20 is the last day to accept the challenge.
- The focus of this challenge is on action goals. Outcome goals follow action goals. For example, the right actions (exercise and diet) will lead to an outcome goal (a loss of 5 pounds).
- Print this document and check/circle all your choices. If you are viewing this on the website, there is a file download button further down. Download this and print this. Check/circle your choices and stick to the plan.
- This is meant to be a challenge. Challenges are not easy. Challenge yourself enough that you feel that you finished the challenge with something worthy accomplished.
- Only people who are determined and committed to a plan for long enough, consistent enough, and doing enough will see results they are happy with. Only when people’s habits really change, is the only time when people’s results really change. Don’t quit easily and disappear from challenges because if you do, you won’t get the results you want. It will always be easier to quit and take the easy way out when things get challenging with your goals, but you won’t get what you really want. You know what you need to do win and you need to push through it to win.
- If any medical/health reason arises, and you need to back out, this is understandable.
- At the end of your month, there is an evaluation on the last page.
CHOOSE YOUR START DATE
Your completion date is 1 month from your start date. Example Nov 15 – Dec 15.
- Sat Nov 15
- Sun Nov 16
- Mon Nov 17
- Tue Nov 18
- Wed Nov 19
- Thu Nov 20
Any comments to note: ______________________________
CHOOSE THE “MINIMUM” NUMBER OF WORKOUTS FOR THE MONTH
The average number of workouts per week to hit that monthly mark is noted.
- 12 workouts (averages 3 a week)
- 16 workouts (averages 4 a week)
- 20 workouts (averages 5 a week)
Any comments to note: ______________________________
CHOOSE THE “MINIMUM” TIME FOR EACH WORKOUT
- 30 min (half workout time)
- 45 min
- 60 min (standard full workout time)
Any comments to note: ______________________________
CHOOSE THE “MINIMUM” NUMBER OF STEPS/AMOUNT OF WALK TIME PER DAY
This is the minimum steps per day/walk time per day you will do. Use your step counter on your watch to see your daily steps or manually add your daily walk time.
- 5000 steps (roughly 1 hr of walking)
- 7500 steps (roughly 1.5 hrs)
- 10,000 steps (roughly 2 hrs)
- 12,500 steps (roughly 2.5 hrs)
- 15,000 steps (roughly 3 hrs)
Any comments to note: ______________________________
CHOOSE YOUR CALORIE RANGE PER DAY DEPENDING ON THE RESULTS YOU WANT
- 1200-1500 (lowest for women who want to lose weight/body fat)
- 1500-1800 (lowest for men who want to lose weight/body fat)
- 2000 (maintenance for average woman) or what your maintenance calories are
- 2500 (maintenance for average man) or what your maintenance calories are
Any comments to note: ______________________________
CHOOSE THE FLUIDS YOU WILL DRINK
- Water
- Milk
- Coffee black
- Tea plain
- Soda water/carbonated water plain
- Protein shake
Any comments to note: ______________________________
CHOOSE YOUR OVERALL QUALITY OF EATING
This is the percent of the time you will eat healthy food compared to unhealthy food. Generally, most people have an idea of healthy food and unhealthy food or food that support their goals and food that do not.
- 100% healthy to 0% unhealthy (A+ eaters)
- 90% healthy to 10% unhealthy (A eaters)
- 80% healthy to 20% unhealthy (B eaters)
- 70% healthy to 30% unhealthy (C eaters)
Any comments to note: ______________________________
LIST SOME GOOD QUALITY FOOD YOUR WILL FOCUS ON EATING
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CHOOSE UNSUPPORTIVE FOOD YOU WILL NOT EAT
This needs to be specific to work. Unsupportive food do not support your health and fitness goals such as junk food or unhealthy food. Categories of food will be listed to make it clear. Challenge yourself but only check the items that you can stick to avoiding.
I will not eat/drink:
- Alcohol
- Sugary drinks: Juice, pop, sweetened tea, sweetened coffee, etc.
- Salty snacks: Chips, crackers, etc.
- Sweets, candy, and deserts
- Baked goods like sweet ones like donuts, cookies, pastries, pies, cake, muffins, etc.
- Ice cream
- Chocolate bars
- Sugary cereal
- Deep fried food
- Fries
- Spreads specifically jam, honey, Nutella
- List anything else you want to add that has not been listed:
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Here’s where you can download, print, and fill out this challenge in a workable format.
This is for the end of the challenge. Optional to review this with Tee or he will request to review this with you then.
- SUCCESSFUL COMPLETION: Tick this box or circle if you have completed the challenge perfectly by satisfying every check mark/written statement. Congratulations on a successful completion of the Pre Christmas Fitness Challenge! You will enjoy the Christmas Holidays that much more because of this achievement!
- PARTICIPATION ACKNOWLEDGEMENT: Tick this box or circle if missed one or more checks/written statement. While you did not successfully complete the challenge in its entirety, your participation will lead to some progress in your health and fitness goals.
OUTCOME GOALS
While the focus of this challenge was on action/behavioral/habit goals, an outcome result often follows.
List any outcome goals that happened as a result of this challenge. Did you lose 5 pounds? Did you lose body fat? Has your body shape changed a little? Did you gain muscle? Did you get stronger? Did you increase in the amount of weights lifted in certain exercises? What improvements in cardio did you see? What improvements in energy did you feel? Did your resting heart rate improve by becoming lower? What other measurable specific outcome goal did you notice?
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