The March Challenge

[Mitra]

The 80/20 Philosophy


In accordance with the 80/20 philosophy, 80% of the benefit of this plan will derive from the nutritional changes you'll make, the other 20% from the ancillary facets. However, if you want to live your life to the fullest, to extract every ounce of wellness you can from your life and drink it in, work the plan in its entirety.

from Protein Power Lifeplan, Chapter 13

That's the basis for this month's challenge: extracting every ounce of wellness you can from your life and drinking it in. Each week you can earn 10 points: 8 for meeting your nutritional plans, and 2 for everything else.

Nutrition
There will be one point for each day that you meet your protein and carb targets.

The eighth point for the week is a wildcard to encourage you to work on an area that you feel is weak. You set your own goal for this one. Some examples might be:

take supplements every day
drink enough water (specify the quantity you're aiming for)
eat five portions of vegetables each day


The Other 20%
There will be one point if you meet your exercise goals for the week. The other point is another wildcard. The areas that the Eadeses mention in PPLP are rest, relaxation, meditation, new learning, sunlight. If you want to remind yourself of the benefits from these things, then they're all described in PPLP. Pick something that you think will be good for you, and set yourself a weekly goal (it doesn't have to be the same each week).

To join the challenge, just reply with your targets. You'll need to list:

your protein and carb goals
your extra nutritional goal
your exercise goals
your extra "other 20%" goal.


As we've done for the last few months, we'll have a daily thread to report day to day progress. I'll put up a weekly summary as Shadow has done this month.

[Missy]

I'm IN...but..well, for me the "points" will be only for the sake of doing it, for the days I can before my surgery. I AM making special plans to keep "on top" of getting the proper foods in me post op...as I don't want to lose any momentum...but well, I doubt I'll be up to keeping track to keenly to worry about sharing...but I'll be here in SPIRIT and doing what I need to on my end. I'm so POSITIVE about all of this these days. :D

[Mitra]

I'll be pleased to hear from you when you're able to :D. It's good that you're planning how to handle the post-operative period, but I agree, you don't need to be worrying about counting points on those days - just eating well so you can get lots of healing done.

[Missy]

Thanks Mitra...I'm so pleased to know that my eating this way for the last half a year is actually the BEST way I could be for facing a surgery and recovery. It's nice to know that you've been doing the right thing...cause in my history, usually it's the other way AROUND! :eek:

[hawk]

Missy..I'm looking foreward to hearing from ou as soon as you can get to a computer..Even if your score is not as high as you would like it. There is always supplements and the diet and sunlight evne if you cannot excersize.

My protien goal
150gms

carb goal..30 ..making sure they are fresh fruits and veg of high quality.
I may go over the carb minumum because of lifting weights. I also am not eating any processed meats or anything out of a bag or a box. This month I was pretty strict with that and had a lot less headaches. I eat a colorful salad each day and steamed low carb veg two times a day.I added more fish to my diet.I also added iron. My hemoglobin has been low. Purist approach.

excersize goal...6 days a week..3 days weights..3 days cardio intervals

20% ..lets see it's March so no gardening yet.. sunlight when possible,relaxation,planning,new learning,goal setting,goal achieving.. As needed.

Thanks for the challenge.

Lynn

[Mitra]

Hawk, good to have you with us :D. Do you have something you're working on for the extra nutrition-related point?

[maxlharris]

Awright!

First:
The goal: 44 points (4 + 3/7th weeks * 10 points).
Now:
The measurements:

Nutrition: (the 80%)
Protein: >=125G/day
Carb: <=40G/day
Other: >= 3.5g/day Omega-3 Fatty Acids (this is my weakness, supplement wise) To be measured by combining EPA and DHA from supplements.

The other 20%:
Exercise:
Interval Training 2*/week
Fat War Circuits 3*/week
If the Federal Government closes or delays opening, Circuits reduced to 2*/week (I can't do it anywhere but at work)
Benchmark: One Leg Squat Touchdown: Average Reps / Average Time: Start: 11/40 seconds
Wild Card:
The Daily Stretching Routine outlined on pages 285-288 of PPLP (trade paperback) (as a minimum... I might do my Tai Chi or Budokan tapes on the weekends instead)Quick Question for Mitra: What format would you like the daily reporting to be in? Would it be easier for you if the four pieces are put in the signature line? Or will Yes, Yes, Yes, Yes be acceptable?

[hawk]

I'll edit my above post...

[msgq]

I’ve never done a challenge before…. Well, I started February and it did not go well. So, I’m going to jump in for March. And, since March is sneaking up quick and I’ll be on vacation for its beginning, I thought I’d make this commitment now, before I go!

Protein and Carb Goals--
Protein: > 82 grams
Carbs: < 30 grams

Extra Nutritional Goal --
Wildcard: Limit Cheese to 2 oz a day. (My weakness I need to overcome.)

Exercise Goal –
2 Days Weight Training
20-30 minutes Cardio – 5 days/ week

Extra “other 20%” Goal –
Take time to read, a passion of mine, each week, just for myself. (Dr. Seuss to my children does not count!)

Now, I'm off to post this on my refrigerator!

[Mitra]

Max, I don't need to know the actual numbers each day. I'll need a daily yes to cover carbs and protein, then the other three sometime during the week. So a "yes" is fine, but tell me what you're saying yes to. I'll try to pick up the points as we go along, but I'll do a round up at the end of each week where you can all fill me in with what I've missed.

[Mitra]

Msgq, welcome :). Those look like well thought out goals you've set. Let us know when you'll be away, so we won't expect reports from you on those days :).

Hawk, that looks good - and avoiding those things that trigger your headaches is a great thing to have as your extra!

[msgq]

Okay. I'll be away March 1 and 2. (But my DH says we are taking the computer on vacation so he can study some.... Hmmm.) So, I may be able to post still. We'll see!

[Bonnie]

I'm in. I'll edit this post to put in my daily goals after I figure out what they are.

Bonnie

[Anniesnan]

Mitra,

I am going to be on vacation for a lot of March - 9th - 20th. I will NOT have internet access. So, I will be following the challenge, and will be keeping a journal.

If possible, I'd like to join in until the 9th and back again when I return:) ?????

[Mitra]

Thanks, Msgq. I hope you manage some time away from the computer :)

Bonnie, good to have you with us.

Annie, that would be fine - you can either just miss the days you're away, or report on them when you get back.

[Anniesnan]

Annie, that would be fine - you can either just miss the days you're away, or report on them when you get back.

Thanks, Mitra!

I usually keep a journal, so I'll report on them. I don't want to have in my mind that they are "free" days ;)

Okay,

I'm editing in my goals here.

Protein and ECC are the same I've been doing
70-84 protein
less than 40 ECC

wildcard - take COQ10 daily, no matter what

exercise - minimum of walking daily.

my 20% is finishing PPLP before Thursday.
and doing one crossword puzzle a day for all of March.

[Claudette]

Janet,
Please count me in. This March challenge sounds like for me, "just what the Doctor ordered".

I will edit my goals later today, here.


Claudette

[Mitra]

We'll expect that report when you get back, then, Agnes :).

Claudette - I've put you on the list, too :).

[Jingles]

I'd like to join! A little outside accountability is just what I need right now.

I went and bought some Eades books last night, but they didn't have the PPLP book. They didn't have the PPLP book, but they did have the 30 day book.

My goals are:

Protein: 120
Carb: < 30 g
Extra goal: water > 64 oz (this one is tough for me)
Excercise: cardio 20 min / 5 days a week
20%: leave work on time daily, play w/ kids at the park, get out the kites and bikes, get outside

[Mitra]

Welcome, Jingles :)

PPLP has a Protein Portions table that quotes 6 oz meat as the requirement for those who need 40g per meal - so that's about 120g per day.

Playing outside with kites and bikes sounds fun!

[Ottawa]

Count me in.

Nutrition: (the 80%)

Protein: >=135G/day with protein in every meal/snack
Carb: <=40G/day
Wild Card: Water 64 oz. minimumThe Other 20%:

Exercise:
3 Workouts/week – one to be Aerobic
Read one book on Health/Fitness Title to be picked this week

[Karole]

I want in too.!!

Nutrition Challenge

Protein 102 or more
Ecc 30 or less

Wildcard: I have water down pat I think, I must absolutely take my supps, so I am really going for the challenge and I WILL eat 5 portions of veggies or fruit per day for the month of March. Oh my , what have I done.:eek: :eek:

20% challenge

Exercise will be upped to 45 min. per day, 6 days per week. I will do a combo of cardio and resistance.
Wildcard: Week one will be 15 min. per day with my relaxation tape.

It is going to take some planning for me to be able to get 5 portions of veggies and fruits in daily, but I really need to pay attention to this part of the plan.

[Mitra]

Randy, it wouldn't be the same without you :).

Karole, good to see you choosing something that will demand that extra bit of effort.

[oceanblueLA]

Hi Mitra!

Yes... I am so happy to join the March Challenge, and I am going to work it like crazy!!

My plan is:

Nutrition:

Protein: >125 G/day with protein in every meal/snack
Carb: < 30 ECC G/day

Wild Card: Water 80 oz. minimum
Twice a day vitamin supplements
Eat an additional vegetable every day

The Other 20%:

Exercise:
2 strength training workouts/week
3 aerobic workouts/week

Other:

Keeping active on the board and not hiding
Read PP handbook again during week one


Thanks!!

Blue

[Mitra]

Yes... I am so happy to join the March Challenge, and I am going to work it like crazy!!

I'm pleased to hear it :D. I've put you on the list.

[Bonnie]

Here's my goals for March.

Nutrition

Protein: 34/meal or 102/day
Carbs: Less than 40
H20: At least 64 oz a day
Supps: multi-vitamin and magnesium

Wildcard: eat at least 4 fruits and vegetables daily
Exercise


3x a week (I'm going to take a page out of Becca's book and make myself appointments for the entire month.)
By tomorrow I will have a weeks' worth of steps monitored. My goal is to improve my average number of steps by 500 a day each week.Other 20% Goal

Do an extra "something" for others weekly to help me focus outside of myselfBonnie

[mepc06]

I'm in, I just haven't worked out all the details yet...been busy with other details....hopefully by morning though I'll have a plan.

Michelle

Details in Sig.

[Mitra]

Glad to have you in the group, Michelle :).

So far, I have:

Anniesnan
Bonnie
Claudette
Hawk
Jingles
Karole
Max
Michelle
Missy
Msgq
Oceanblue
Ottawa

Have I missed anybody?

[pelhamga]

protein goals over 100
carb goals 20-25
thats my 80 %
my 20 % challenge is 5 veggies a day
wild card is, to up the exercise to every other day (last month was 3x week ) I like walking and going to add arm exercises w/ 2lb weights,and try to get more sleep .I hardly ever sleep more than 6 hours.

[Karole]

Mitra, this may be a dumb question but I was wondering about the wild card where we do things like sunlight, learning, or meditation.... do we do that a set number of times per week or is it a daily or what?

The reason I am asking is I started to choose sunlight, but then I thought about the iffy weather we could have this week--what if it rains two or three days or something, then what do we do. If it isn't a daily thing I guess it wouldn't matter as long as we got some of it in during the week. I just wanted to check it out. Thanks

[Mitra]

Karole, it's up to you to set a goal for the week - so you might say that you'll have 5 minutes in the sun 4 times in the week. But, as you say, whether you get the right weather is out of your control. So, if you live somewhere with iffy weather at this time of year, maybe you'd need to choose a backup plan, like spending some time doing something that you find relaxing instead if it rains. Or you could just pick something else, and grab the sunshine anyway if you get the chance - it'll still be good for you even if you don't get points for it ;).

[SherryJ]

Karole, I was thinking about you last night, in "light of" us having no sun yesterday! :lol:

Why not choose "relaxation", and WHEN the sun is out, have THAT as your relaxing time? :)

Sherry

[Karole]

Thanks Sherry thats what I did ---choose my relaxing tape since I wasn't sure of the sun thing so I will stick with it for this week and try something else next week.

[Claudette]

Here are my goals for March.

80%
60 Pro (minimum) 30-40 Carbs
drink 64 oz water/day
exercise, 2x week (minimum ) cardio/resistance

20%
Eat 3 servings veggies/day

Wildcard: Practice relaxation with deep breathing and visualization/daily.

Hugs,
Claudette

[gitfiddle]

I'm in!

Nutrition:
Protein: >95 g/day
Carbs: </=40 g/day
Supplements: MSM, magnesium, vitamin daily
Wildcard: stretch routine or hand weights daily

Other 20%:
Practice meditation and positive thinking daily

[Mitra]

Welcome back, Carol :). It's good to have you with us :D:

[Cacky]

Hi Mitra!

Count me in for March! I wouldn't miss this for the world. I'm short on time so will post my plan on Sunday. In the meantime, I'm being good on eating and water. Not so good on exercise. The OT at work has seriously cut into my "me" time. Eleven hour days and 6 day work weeks really stink!

Luckily, this too will pass....

[Mitra]

Hello, Cacky - I'll put you on the list :). It's great that you're still carving out a bit of time to look after yourself with that work schedule :eek:. I'm glad you're joining us.

[Stephie]

Count me in too! I'm back from vacation and ready to re-focus.

I'm still half asleep, so I'll put together my plan and post my details this weekend. I will be back to eating on plan and getting all of my water in today. I'll also be doing some grocery shopping and meal planning.

Thanks for the great challenge!

[mepc06]

STEPHIE....where have you been? It is good to "see" you again...Love the avatar.

Michelle

[Stephie]

Back with my goals. as promised.

Protein >= 80
Carbs <= 30
My "extra" nutrition goal is to eat at least one salad a day to increase my vegetable intake.

My exercise goals are:
walk six days a week
strength training 2x a week

My "other 20%" goal is learning )or maybe I should call it re-learning). I'm going to read two books relating to the low-carb lifestyle in March.


Michelle - I've been way out west - 2 days at the Grand Canyon and 5 in Las Vegas!!

[~april~]

I am signing up for the challenge!! I'm just re-committing to PP full time, so it will be tough but I need a challenge to get me going. :cool: I'll post again when I get my goals into my signature. Is it too late for me to start this challenge??

[Mitra]

It's never too late to join in :). Just put your goals down here and start joining in the daily threads - it's good to have you with us.

[~april~]

I'm glad to have the support!! Most of the time, that is all I need. :o

[~april~]

I am a bit confused. Where do we post our daily meals? Is it under the March Challenge Thread, or is there a new thread each day listed under challenges where we should leave our menu for the march challenge?
:D

[Mitra]

April, sometimes there's a daily menu thread - if there isn't one, and you want to post your menu, feel free to start it. Or you can use the daily challenge thread. And, again, if it's not there yet and you're ready to post, you can start it with or without inspiring thoughts for the day ;). Some people like ot post their menus, and others prefer a general summary. You can do whichever helps you most :).