The 14 Week Contract

So here it is! This is my 14 week contract for my eating and exercise plan:

General Rules
 
- The week begins with a weigh in each Friday morning.
- The plan begins Monday, January 7 and will end on April 12, right before tax day. (I wanted to stretch a bit beyond 3 months.) On April 4/12/13, I will review where I'm at and plan the next steps

Eating Rules

- No meat or meat products. Barf.
- The plan will be loosely based on the "old" Weight Watchers points system to ensure proper mix of food and correct portioning. (I'll bucket breakfast, lunch, snack and dinner points to equal approximately 32.)
- The plan encourages fresh, healthy foods over fatty foods and carbs. Very little alcohol. (This is built into the "points" system.)
- One "cheat day" will be permitted per week, for mental health, for a maximum of 4 cheat days per month.
- Each Sunday, I will prepare several meals for the week (minimum one main dish or soup, and one side dish) to facilitate healthy eating.

Exercise Rules

- a Nike+ Fuel Band will be used to track general activity; the goal is 3,000 fuel points per day.
- Separate to the Fuel Band, I will workout a minimum of 3 times per week (minimum of 30 minute cardio activity or 20 min cardio/20 min weight training.)

Tracking

- An journal will be used to track eating and exercise
- This blog will be updated regularly. Minimally, each Friday, this blog will contain: screenshot of scale, screenshot of diary for the week.

Motivational Tools and Penalties

Typical motivation for weigh loss includes incentives and I have tried those in the past. This time, I am building in an interesting features, including public humiliation (if I have bad days or weeks they will show online) and also penalty charges, as follows:

1. $200 penalty for quitting the program (i.e. not providing weight and journal entries on the blog for two weeks in a row.)
2. $50 penalty for not working out minimum of 3 times per week.  (enforced after 1/11/2013)
3. $50 penalty for more than 4 cheat days in a month.
4. $20 penalty for not weighing in in a week.
5. $20 penalty per Sunday for not cooking two items.
6. $5 penalty per day for not meeting the 3,000 fuel point goal.


All penalties will be paid to the penalty person within 7 days of the infraction. There will be no penalties for not losing weight in a week as it is very possible I may be gaining muscle or on my period.

Exceptions

Exceptions will include sickness for more than 2 days. All exceptions will be judged by Tawana or Takiia Anderson. They has the sole right to reject any exceptions to enforce penalties.