DLP Fit Life Resources

CHALLENGE GUIDE

Be sure to download to challenge guide! This maps out all the details, so check it out.

ELECTRONIC CHALLENGE SCOREBOARD

This is a self-scoring challenge. Keep track of your measurements and daily points and be ready to report them at the end. We know 2 + 2 + 2 + 2 = 8 is not that difficult to figure out, but it’s nice to have an electronic way to calculate the points for you. This is the view only Google sheet, so make a copy of it and use it to keep track of your points.

Also, we’ve added the DLP Group Scorecard, so you can add your daily totals and hold your team members accountable!

PRIVATE GROUPS

We have two groups that you can join:

Private Facebook Group (you can use your existing Facebook account to join this group)
Private Google Community Group (you can use your DLP email login to join the group).

NUTRITION

For quick a quick nutrition reference chart, you can print out the Fit Life Challenge Nutrition Chart.

To track macros, you can use use Tanya’s Food Journal Template.

Also, for those interest in Keto, see Anika’s Keto Resources.

SAMPLE MEAL PLANS

It is so important not just to cut out ‘bad items,’ but rather to replace those bad items with good ones. We’re often asked for sample meal plans and these provide a great way to see what type of meals you should be eating throughout the day. You can click to open or right click and choose ‘Save Link As’ to download the Sample Meal Plans.

HEALTH ASSESSMENT

At the start of the challenge, you can complete the SF-36 Health Survey Assessment. This link allows you to complete the assessment online. Be sure to print your results at the end, so you can compare the post-challenge results. This Health Survey allows you to be able to prove medical outcomes. The SF-36 is a set of generic, coherent and easily administered quality-of-life measures. These measures rely upon patient self-reporting and are now widely utilized by managed care organizations for routine monitoring and assessment. This is not required as part of the challenge, but is a great way to track progress and measure outcomes, especially for individuals or organizations seeking to show a statistically validated indicator of improved overall health.

FLC NUTRITION FAQS

You can find answers to some of the most frequently asked questions here: FLC Nutrition FAQs.

NUTRITION TRACKER

Apps and online tools can make tracking nutrition so much easier. They already have the nutrient value of food in their database and you can add your own.

The tracker mentioned in the original guide was MyFitnessPal. Those who have already been using this one from past challenges may want to continue with this one. To edit your goals, go to Profile, and under Personal Details, select ‘Goals,’and you can enter your starting weight, goal weight, weekly goal etc. to determine your calories. Then, under Nutrition Goals, you can click on ‘Calorie & Macronutrient Goals’ and here you can manually adjust your goal calories and your goal Carb / Protein / Fat split to 40/30/30 or whatever split you find best for you.

Another highly suggested tracker is Cronometer and some prefer this one over MyFitnesPal. It has a very user-friendly online interface that allows users to log your diet, exercise and biometics.