The NEW YEAR brings another Wellness Challenge, but this time with a twist!

For those new to Daybreak (and as a reminder for you Daybreak vets), our nutrition challenges are never about crash diets, temporary habits nor unsustainable routines. It’s about educating and exposing you to different ways of eating so that you can choose the best nutritional structure that works into your and your family’s daily routine. In other words, it’s about balance. While we’ll be more structured during the challenge by throwing in some points to keep you motivated, we’re hopefully creating some habits that can last you long after the challenge is over.

GOALS OF THIS CHALLENGE
Unlike our last challenge, there are NO eliminated foods and NO loss of points. Yes, that’s right, you can only EARN POINTS on this challenge!! Points are earned by making healthy choices like eating vegetables, eating non-processed foods, eating protein, drinking water, working out and getting sleep. Let’s dive in!

The Wellness Challenge begins Monday, January 4th and runs through Sunday, January 31st

You can eat ANY FOODS you’d like, there are NO eliminations. However, to help guide you in making better decisions for your overall health and performance, there will be daily and weekly challenges.

The EVERYDAY challenges:

• Eat vegetables
  • Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, etc.
• Drink half your bodyweight in ounces of water
  • 120lb x 0.5 = 60# = 60 ounces of water per day
• Get 7 hours of sleep
  • Naps count toward your total for the day
• Move your body
  • At Daybreak, at home, anywhere!

And, the WEEKLY (Mon-Sun) challenges:

• Week 1: No sugar/alcohol
  • No added sugar. Maple syrup and honey are ok.
• Week 2: No processed foods
  • Packaged, boxed, bagged, etc., items that tend to be in the middle aisles at grocery stores, and are non-perishable. Also items (and ingredient lists) that cannot be identified outside of nature (ex: cookies, candies, chips, some cereals, frozen novelties, etc.,)
• Week 3: 1 palm (ladies)/2 palms (guys) of protein per meal
  • Proteins include: Turkey, chicken, tuna, ham, salmon, eggs, egg whites, ground beef, ground turkey, flank steak, turkey bacon, protein powder, yogurt, ribeye, steak tips, chicken wings, chicken thighs, beans + tofu
• Week 4: Try a new recipe
  • YES try something new for breakfast, lunch, snack OR dinner. And if you like it, share it with our community on our Facebook Forum or tag us on Instagram!

The bonus challenges accumulate from one week to the next. By week four, challenge yourself to have no sugar/alcohol, AND no processed foods, AND eat protein AND try a new recipe, on the daily! By adding a new challenge weekly, and not lumping them all together at the start, we feel this is a better ramp up for our newer members, and members who have found ALL the changes at once, overwhelming.

But you said there were no eliminations?! The bonus challenges of “no sugar/alcohol” and “no processed foods” don’t count against you when it comes to earning points. The challenges are simply a bonus! See details on earning points below.

POTENTIAL BASE POINTS
Throughout the 4 week challenge you have the potential to earn the following points daily

• Eating Cups of Veggies – 1 point per cup with a max of 6 points
• Drinking half your bodyweight in ounces of water – 1 point
• Getting 7 hours of sleep – 1 point
• Working out – 1 point

If you eat 4 cups of veggies (4 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point) and you workout (1 point),  you EARN 7 points. If you have 6+ cups of veggies but don’t get enough water, sleep, and no workout for the day, you still EARN 6 points!

POTENTIAL BONUS POINTS
Bonus points are earned daily, for accomplishing the weekly challenges below.

• Week 1: No sugar/alcohol – 2 points/day
• Week 2: No processed foods – 2 points/day
• Week 3: 1 palm (ladies)/2 palms (guys) of protein per meal – 2 points/day
• Week 4: Try a new recipe – 2 points/day

The challenges accumulate from week to week, as do the points. See example of Total Daily Points below.

TOTAL DAILY POINTS
So, how the heck do you add up your points?

• Week 1 Daily Points:
  • Veggies: 1-6 points
  • Water, Sleep and Workout: 3 points (1 each)
  • Bonus: 2 points/day for no sugar/alcohol
  • 11 Potential Points per Day
• Week 2 Daily Points:
  • Veggies: 1-6 points
  • Water, Sleep and Workout: 3 points (1 each)
  • Bonus: 2 points/day for no sugar/alcohol
  • Bonus: 2 points/day for no processed food
  • 13 Potential Points per Day
• Week 3 Daily Points:
  • Veggies: 1-6 points
  • Water, Sleep and Workout: 3 points (1 each)
  • Bonus: 2 points/day for no sugar/alcohol
  • Bonus: 2 points/day for no processed food
  • Bonus: 2 points/day for protein
  • 15 Potential Points per Day
• Week 4 Daily Points:
  • Veggies: 1-6 points
  • Water, Sleep and Workout: 3 points (1 each)
  • Bonus: 2 points/day for no sugar/alcohol
  • Bonus: 2 points/day for no processed food
  • Bonus: 2 points/day for protein
  • Bonus: 2 points/day for new recipe
  • 17 Potential Points per Day

A perfect score at the end of this challenge is 392 points!!

Head over to Triib registration link HERE. You should use the same login information that you use to RSVP for classes.

Then, to keep track, you simply log into your Triib mobile app (yes, the same one you use to RSVP) and click on the 3 horizontal bars in the upper right and scroll down to “Events” and you’ll see the challenge. Click on the challenge and you’ll be able to enter your food scores and your bonus points if any. The app will keep your score and rank you in the gym! If you miss a logging your points, sign into Triib on your computer. You’ll have access to prior days and can update your score!

Aside from tracking your points, keep a personal log (does not have to be on the app) with updates on energy, performance, sleep, hunger, skin quality, emotions, and how your clothes feel. And, take a picture at the beginning of this challenge and at the end. The log will help you feel the changes occurring in your body and the picture will help you to see your progress!