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Week 2  Ends

Week #2 - Nutrition

(Monday, Feb 12 - Sunday, Feb 18)

Week 2 - This week is all about Nutrition. Please read all information given to you through this web page, email and text messages.



Task Total Possible Points
Track your Food Intake all 7 days and Submit the Form at end of week 500
Workout Check-Ins - 2/12-2/18 - 30 points per day 210
Total Possible Points for this week 710

Welcome to Week 2 of the Fitness Challenge! This week is all about Nutrition. 


The very first step in making any healthy change is to know what there is to change. 


With that being said, this week I'm asking you to log and track your food intake. 


You can either download a free app like MyFitnessPal or LoseIt, or you can download and use the Weekly Food Journal Below. 


All you'll have to do is fill out the form below. The form will be available starting on Wednesday, Feb 14 and you'll have until Sunday, Feb 18 to fill it out and get your 500 points. 

Downloads

Steps to take in Week 2


Step 1  - Food Tracking - Start tracking EVERYTHING you eat and drink. You can use the

Lose It or MyFitnessPal app on your iPhone or Android. It's free and easy to use.

In order to best understand what changes need to be made, it’s imperative to know

exactly what you’re eating today. Tracking your food intake, at least for a couple weeks

is the best way to do so. Even the most elite athletes oftentimes take a couple weeks and

track their food intake to see what changes, if any need to be made to their diet.

This is an extremely important step and is Step 1of the process.   


Step 2 Calories. If fat loss is your primary concern, For Men: multiply your bodyweight

by 8.5 and again by 9.5. This is where you need to keep your calories between. For

example, 200lbs x 8.5 = 1700. 200lbs x 9.5 = 1900. Your calories should range between

1700-1900 calories/day.

For Women: multiply your bodyweight by 10 and again by 11.5. This is where you need

to keep your calories between. For example, 150lbs x 10 = 1500. 150lbs x 11.5 = 1725.

Your calories should range between 1500-1725 calories/day.

If your goal is to lose fat AND build muscle at the same time, your calories should be

100-200 calories/day higher than your resting metabolic rate. (You’ll get your resting

metabolic rate within the week)


Step 3 Spacing of Meals. Divide those total daily calories up by 5 meals/snacks. Eat at

least 3 full meals and 2 snacks in between. This keeps your blood sugar levels stable and

keeps your body burning calories efficiently throughout your day.


Step 4 Breakfast. Always eat breakfast within 30 minutes of waking up. Then eat every

2-3 hours. It’s crucial to jump-start your metabolism first thing in the morning.


Step 5 Timing at Night. Never eat within 2 hours before bed unless it's a light, all protein

snack. Your body naturally slows down as the time gets later in the day, thus preparing

your body for sleep. Over consumption of calories will force your body to store those

extra calories and not burn them off.


Step 6 Protein. Aim for at least .8 grams of protein per 1 lb of your bodyweight. Be sure

to NOT eat or drink more than 50 grams of protein in one sitting.


Step 7 Hydration. Drink AT LEAST 64 oz of water each day. Shoot for 80-100oz.


Step 8. Post Workout Shake. YOU MUST HAVE A POST-WORKOUT SHAKE

IMMEDIATELY AFTER TRAINING!


Current Team Rankings as of 2/7/2024:

3 Tips on Motivation Article

Great tips for extra motivation

Fat Loss Article

Important Information on Fat Loss

How to Build Muscle Article

Important Information on How to Build Muscle

Frequently asked questions:

  • Do I have to join a gym?

    No. You will get an exercise program and all help through the app and email and you can do it from any location, even your home with or without any equipment. 

  • What will I have to do for the Fitness Challenge?

    If you don't have the Warrior Health app, you'll have to download and register. Then you'll be asked to complete several "fitness related" challenges throughout the 8 weeks that earn you points. The more points you have, the better your chances of winning.

  • How do I earn points?

    You'll earn points for doing mini-challenges we'll be giving you, by simply participating and using the Warrior Health app, and by showing physical results at the end of the 8 weeks. 

  • How do you assign teams?

    Each District/Unit will be assigned a team. The teams will be assigned based on the number of people registered. For example, if enough people from a District or Unit register, they may be their own team. If not, we'll combine Units and/or Districts based on their locations to each other. 

  • How does the Team aspect work?

    Each individual will have the chance to earn points. The overall point winner will win the individual challenge. At the end of the 8 weeks, the team with the "Highest Average Points per Person", will win the Team reward. 

    For example, if there are 30 people  on a team and those 30 people's points all add up to 600,000 points, the average points/person would be 20,000. 

    This way if it's 20 people to a team or 40, it's fair all around. Everyone has to pull their own weight.

  • If I'm already using the Warrior Health app, is there anything different?

    Yes, there will be mini-challenges throughout the 8 weeks to help boost your results. 

  • Will there still be Monthly Rewards Winners?

    Yes, however the Monthly Rewards Winners can only be from those who were already using the Warrior Health app prior to the Challenge. 

  • What are the prizes?

    The individual with the highest points after 8 weeks wins a check for $500!

    The Team Winner will have its Commander choose where to donate a $500 charity.

  • If I'm already using the Warrior Health app, what do I do to join?

    Simply fill out the form below and you'll receive further instructions prior to the challenge. 

  • What's the start and end date?

    The Challenge will start on April 1. The last day will be the Saturday right before Memorial Day! 

    It's the PERFECT time to start this challenge!