SCORING
Dirty South will be participating in a ‘Health Challenge’ starting 1 Feb 2024 and ending 28 Feb 2024.
All individuals will be assigned to a team and will earn points each week to add to their individual score as well as their team’s total score.
Week 1 will include 3 challenges (possible 3 points/day or 21 points/week)
Week 2 will include 3 challenges (possible 4 points/day or 28 points/week)
Week 3 will include 4 challenges (possible 4 points/day or 28 points/week)
Week 4 will include 4 challenges (possible 4 points/day or 28 points/week)
Teams are listed below (talk to your Coach/Team Captain about GroupMe communications).
Participants will be responsible for recording points in the app each week.
Prizes and bragging rights for the individual winner as well as the winning team.
WEEK 1 [1 FEB - 7 FEB]
-
Earn 1 point for every day you complain ZERO times.
Please be aware, Daniel will be paying very close attention and nothing will bring him greater joy than “no-repping” you for this each day.
Good luck!
Yes, this can be somewhat difficult to define. You can say “my legs are sore” as a statement and you can say “my legs are sore” as a complaint. We all know the truth…so honor system!
-
Earn 1 point for each day you successfully drink 1 gallon of water.
Plain water acceptable.
Non-caffeinated additives are OK (ex. LMNT, lemon, protein).
Coffee and tea do NOT count.
“When in doubt, it doesn’t count.” -D. Hershey
-
Earn 1 point for each day you take a 2-minute cold shower.
Water must be set to ALL cold (zero hot).
You can take the cold shower at the beginning, middle or end of your shower.
2 minutes = 120 seconds (or 4,862 seconds of your pause squats).
WEEK 2 [8 Feb - 14 Feb]
-
A 2 minute cold shower each day is your ‘carryover’ challenge from Week 1.
**Important: Week 1 had some gray area for what counted as a ‘cold shower’. We are going to be a little more specific this week.: the cold shower must be a SHOWER (not a cold plunge), and your entire body and head must be under the water for 2 minutes.
Wo’s Water Buffaloes chose this challenge as the one to carry into Week 2, so you can thank them every time you turn that cold water on!
-
Track everything you consume for 3 or more days this week to earn 7 points.
1 day tracking = 1 point; 2 days tracking = 2 points; 3+ days tracking = 7 points
We highly recommend using MyFitnessPal or another app to get the most health benefit out of this process. The idea is to give you useful information on what you are consuming each day. Include food and drinks for the whole picture!
Read our blog post on the topic!
-
Eat 4 servings of vegetables each day (1 serving of 4 different vegetables). This is meant to challenge you to step outside your norm and try new vegetables and increase the nutrient dense foods you eat.
*Use MyFitnessPal or other third-party source to determine serving size when in doubt.
-
Complete 5 or more hours of exercise this week.
1 hour = 1 pt;2 hours = 2 pts;3 hours = 3 pts;4 hours = 4 pts;5+ hours = 5 pts;*5+ hours AT DSSC = 7 pts
WEEK 3 [15 Feb - 21 Feb]
-
Limit screen time! To earn points for this challenge, your weekly social media must total 60 minutes or less for the entire week. That’s an average of 8.57 minutes per day.
60 minutes or less = 7 points
60:01 or more = 0 pointsocial media, for example, includes Instagram, Facebook, TikTok, YouTube, Twitter, Snapchat, etc.
Don’t be ridiculous. Don’t try to game the system and use your kid’s iPad…or find some weird social site that we didn’t list in order to get your fix. The goal of the health challenge is health. Again, don’t be ridiculous.
iPad users: Settings > Screen Time > See All App & Website Activity > then you can ADD the screen time from all of your social sites to get your total.
Android users: Settings > Digital Wellbeing and parental controls > Tap bar graph in top right corner to find weekly totals per platform and then add them up.
-
Consistent movement is what we are going for here. Movement throughout the day…not just during your workout.
If you have a way to track your steps (ie. an Apple Watch or similar)…then USE IT.
If you do not have a way to track, you can substitute this one with a 2 mile walk/jog/run each day.
Earn 1 point for each day you track 7,000 steps (or 2 miles).
**Trevor’s Turtles have been selected to replace the 7,000 step daily challenge with the 2 minute cold shower challenge for Week 3 (Thank Sb’s Salamanders!)
-
You need this. Some of you needed this before Week 1’s complaining challenge (grumpy). Get your sleep. You’re welcome.
Here’s some details on what we expect to be FAQs:
>> Clock starts when you get in bed with the intention of sleeping. Whether you are one of those extremely annoying people who fall asleep immediately (Mikey), or lay awake reliving in vivid detail every awkward thing you’ve done since highschool (Kacy), you can count your sleep if that’s what you’re trying to do.
>> If you are on a phone, the tv is on, reading, etc…that’s a no.
>> Naps can count. We have a lot of folks with tricky work schedules…so whatever you need to do to accumulate 8 hours per day, we will support you.
Earn 1 point per day that you sleep 8+ hours.
WEEK 4 [22 Feb - 28 Feb]
-
Spend 9 minutes per day stretching, doing yoga, mobility program, etc.
Find a guided stretch video if you aren’t sure what to do.
-
Spend 10 minutes per day outside in the sunlight. TAKE YOUR SHOES OFF and PUT YOUR FEET IN THE GRASS. Read the blog post for the benefits of grounding.
Wear your sunscreen, ya pasties.
-
The goal is to spend 11 minutes each day to clear your mind, relax, be still, sit in quiet, and focus on self reflection/awareness.
Be calm.
Guided meditation (ie. podcast) is acceptable…audio only.
No screens.
No books.
No distractions.
