• Week 1 Challenge: Journal
  

  Your challenge this week, if you decide to accept it is to journal.

  First make sure that your journal is always easily accessible. Second record foods and their point values in your journal before you eat them. Word of caution, if you don't know the foods' point values don't eat them, or if you are in a situation that you can't avoid them, eat half of them. Some of the foods' point value can surprise you sometimes. For example I was shocked when I found that an almond croissant has 11 points! Thankfully I just had half of a plain croissant, 5 points for the whole thing.

  Now you might ask why did we start this week. Why not wait and start our challenge next week. I thought about this, but then I realized being on WW's plan we mostly journal, what is the challenge in that then? But journaling during the hardest week of the year, between Christmas and New Year, could give us the confidence that if we journal then, with all the parties and get together, we can journal any week of the year.

• Week 2 Challenge: Look at Yourself in a New Light, Try New Things and Share Your Findings
  

  Your challenge this week if you decide to take it is to look at yourself in a new light, try new things and then share your findings with the rest of list members.

  It is a new year and there is no better time for one then right now to see his/her own good and positive qualities. Try to observe at least one good quality about yourself per day this week. Also try a new recipe or two. Or try a new low point snack or a new fruit. Or try a new exercise class/video. But don’t keep all these things to yourself. The last part of the challenge for this week is to share your findings with the rest of the list members. Try to come out of lurkdom more often.

• Week 3 Challenge: Drink Water, Water, and More Water
  

  Your challenge this week if you decide to take it is to drink at least 64 oz of water everyday.

  If drinking water is hard for you, every time you hesitate to drink a glass of water think about one the following reasons. I am sure remembering how important water is for your body, you not only would not resist the water, you actually crave it.

  Here are eight reasons to drink eight glasses of water everyday:

  1. You get a healthy skin. Drinking water moisturizes your skin from the inside out. Water is essential to maintaining elasticity and suppleness and helps prevent dryness.

  2. Water flushes toxins. By helping to flush toxins, appropriate water intake lessens the burden on your kidneys and liver.

  3. Water keeps you hydrated and thus you stay energized, and alert. On average, most adults lose about 10 cups of fluid a day. Even minor dehydration can cause impaired concentration, headaches, irritability, and fatigue.

  4. Water reduces the risk of disease and infection. Water can help prevent kidney stones and reduce the chance of getting bladder, kidney, and urinary tract infections. One study found that people who drank more than five glasses of water a day had a risk of colon cancer that was 45 percent less than those who drank two or fewer glasses a day.

  5. Water reduces the risk of a heart attack. Researchers have found that people who drink more than five glasses of water a day were less likely to die from a heart attack or heart disease than those who drank fewer than two glasses a day.

  6. Water cushions and lubes the joints and muscles. Water makes up a large part of the fluid that lubricates and cushions the joints and muscles. Drinking water before, during, and after exercise can also help reduce muscle cramping and premature fatigue.

  7. Water help one lose weight. Increased water consumption can help one control weight by preventing us from confusing hunger with thirst. Water will also keep the body systems working properly, including metabolism and digestion, and give you the energy (and hydration) necessary for exercise.

  8. Water keeps you well. The traditional prescription to "drink plenty of fluids" when you're sick still holds strong. Water can help control a fever, replace lost fluids, and thin out mucus. Water regulates the body temperature. Perspiration is your body's natural mechanism to control body temperature. And to sweat, you need plenty of water. Also water helps prevent constipation.

  In short drink water, it is good for you!

• Week 4 Challenge: Stay Within Your Points
  

  Your challenge this week if you decide to take it is to stay within your points.

  Measure your portions this week to be sure you're accurately counting your points.

  Here are some tips for staying within your points:

  1. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.

  2. Try not to drink your points. Save them for food, so you feel fuller.

  3. Find the lowest point alternative to all your favorite high point foods.

  4. If you don't really love it, don't eat it.

  5. Read food labels. Check serving sizes.

  6. Plan meals in advance.

  7. Order half portions at restaurants, or share a full portion with somebody. Or ask for a to-go container when you order your food, and pack up half the portion before you even start eating.

• Week 5 Challenge: Earn 20 APs This Week
  

  Your challenge this week if you decide to take it is to earn 20 AP during the week.

  Here are some tips to earn APs:

  1. Take the stairs every single time they're an option. No more elevators or escalators.

  2. Make exercise a priority, not an inconvenience.

  3. Park far from your destination, so you're forced to walk this works at the supermarket, mall, wherever. (This also helps you waste less time looking for a parking space!)

  4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.

  5. Take the grocery cart back to the store when you're done loading your bags into your car.

  6. If you take public transportation, get off one stop early.

  7. Work out with a buddy.

• Week 6 Challenge: Bank Seven Points to Not Use
  

  Your challenge this week if you decide to take it is to bank at least seven points to not use.

  Here are some tips to save some points:

  1. Cut back on butter and mayo.

  2. Limit fried foods to once this week.

  3. Use less or no sugar in your coffee or tea.

• Week 7 Challenge: Do 2-3-2
  

  Your challenge this week if you decide to take it is to eat all the necessary food groups, according to WW, meaning two fruits, three veggies, and two milks.

• Week 8 Challenge: Challenge: Earn Seven High APs This Week
  

  Your challenge this week if you decide to take it is to earn at least seven high intensity APs this week.

• Week 9 Challenge: Stop Eating Early in the Evening
  

  Your challenge this week if you decide to take it is to stop eating at least three hours before bedtime.

• Week 10 Challenge: Stretch for Fifteen Minutes
  

  Your challenge this week if you decide to take it is to incorporate stretching into your fitness routine for at least fifteen minutes for three days.

  Checkout Library of Stretches and Stretching Exercises for some tips on stretching.

• Week 11 Challenge: Go Caffeine Free or at Least Lower Your Caffeine Intake
  

  Your challenge this week if you decide to take it is to either go caffeine free or if that isn’t possible cut your caffeine intake to half.

• Week 12 Challenge: Earn Four APs
  

  Your challenge this week if you decide to take it is to earn at least four APs per day for five days, this week.

Last Update Thursday, December 19, 2002 at 10:10 pm