GREAT IN 8
Daily Calendar Task List for Week
1
READ EVERYTHING
THOROUGHLY!
For the Daily Calendar Task List you need to
do one specific item each day from the list to earn 5 points on your chart for
the Daily Calendar. You get to choose any task you want from the list
each day.
However, for WEEK 1 the daily tasks are
already chosen for you for the first three days.
DAY 1: Daily
Calendar Task
Morning of first
day:
1) Weigh yourself
and record on your chart.
2) Take your
measurements and record on your chart.
o
UPPER ARM:
pick ONE arm, measure just under the armpit
o
CHEST
o
WAIST – at belly
button
o
HIPS – at widest
o
THIGH:
just ONE thigh, about 6 inches down from hip crease
Use these
measurements to know how much weight and how many inches you have lost at the
END of the 8-week competition. You do not report a starting and ending weight –
just the number of pounds LOST. On the
first week report your measurements and total inches. Again on the last week report
your measurements and total inches to your group leader so they can forward
them to us. (We will use these for the
percentage inches lost prize)
3) Find your ideal body weight at this website. http://www.halls.md/ideal-weight/body.htm . There will be a range for your ideal body weight from this
website. Write down your ideal body weight to give you an idea of
where you should be for your height, age. If you feel you are at
your ideal body weight or you are pregnant, you will be able to use the average
pounds lost from your 3 teammates each week as points for your total for the
week. That is, if you maintain your ideal body weight. If you fail
to maintain your ideal range, don’t give yourself any points (disregard if pregnant).
This will be motivation for you to maintain where you are at, continue to lose
inches/body fat and put on some muscle. You will be the cheerleader for
your team. The better they do, the better you will do. For example, if
your teammates lose 4#, 6# and 2#: their total of 12#/3= 4# or 40 points for
you!! THIS WILL ALLOW YOU TO HAVE A FIT MEMBER ON YOUR TEAM WITHOUT
NEGATIVELY AFFECTING YOUR TEAM POINTS.
DAY 2: Daily Calendar Task
Take a full view
picture of yourself to compare with another one in 8 weeks!
DAY 3: Daily Calendar Task
Write down 3 specific goals you want to achieve in this
8 weeks.
1._________________________________________________________
2._________________________________________________________
3._________________________________________________________
DAY 4: and On-Going Thru the End of the Program: Daily Calendar Tasks
You will now use
the DAILY CALENDAR TASK LIST!
Starting today
you will do a personal challenge every day from the Daily Calendar Task List.
When you
complete the challenge you can give yourself 5 points on your chart. You
cannot do tasks “ahead”. In other words, you cannot do two tasks on
Wednesday and give yourself 5 points Wednesday and 5 points Thursday. You
must earn your 5 points EACH day by completing one task from the Daily Calendar
Task List EACH day.
As the weeks
develop you may want to do a Daily Calendar Task of your own choosing.
This is a great idea and there are even blank spaces where you can add your own
items!
DAILY CALENDAR TASK LIST – GREAT in 8
These are daily challenges – to do something positive in life
everyday.
Typically each item may ONLY be used ONCE with the exception of
2 tasks that are noted below and also using exercise as a daily task on the 6th
and/or 7th day. You may also write your own.
Check off the box
to help you remember which tasks you’ve already done.
SELF-IMPROVEMENT
o Tell yourself 5 times in one day that you are important and that
you are going to allow this program to help you become the person you want to
be.
o Start a dedicated journal to track points and progress for the eight
weeks.
o Write what you like about yourself in your journal.
o Put post-its on your fridge with motivational sayings,
encouragement, etc.
o Tell someone the reason you are doing GREAT in 8.
o Get 8 hours of sleep at night.
o Say a prayer of thanks for the body you have been given!
Commit yourself to taking care of it.
o A prayer: ask for strength - bravery - courage, to
overcome stumbling blocks.
o Say a prayer of thanks! No asking -- just sincere
gratitude.
o Write a note to a church meeting speaker who touched your
spirit.
o When you attend church, attend all meetings/classes - 5
points. You can earn this 5 points every Sunday during the 8 weeks.
o Talk less and listen more today.
o Turn off the radio/music in your car one whole day and enjoy the
quiet.
o No TV for 24 hours.
o No computer for 24 hours.
o Electronic “fasting”: no internet, face book, interest
blogs, etc. For 24 hours.
o Simplify! Remove one “complicated” thing from your
life.
o Get a haircut.
o Task of your choosing:
_____________________________________________________
FOOD
o Try a new recipe.
o Convert a favorite recipe to a healthier version.
o Eat SLOWLY ... Cut your food in half ... Eat it slowly ... Then
decide if you really want the other half.
o Eat a meal at the table with NO distractions. Enjoy your
family, or if by yourself, just really taste the food!
o Cook with something from your own/friends’ vegetable garden (or
something that’s been home canned).
o Fill half your plate with fruits and/or veggies first, and then
add the rest of your meal.
o Eat out and chose a meal that works for GREAT in 8. It is
possible to eat out and follow the program.
o Serve yourself half the amount you think you want --- eat it
slowly. Wait a few minutes to decide if you really want more or not.
o Bake some whole grain bread.
o Use your food storage to make a meal. (‘Just-in-case’
practice).
o Add to your food storage --- big or small.
o Eat vegetarian for 24 hours.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
FEEL GOOD
o Your choice --- do something that makes you feel great!
o Take a bath or shower at a new time from your normal routine.
o Sing in the shower/bath.
o Do something that you have been procrastinating!
o Organize your desk.
o Buy or make an assortment of cards to have on hand so you have
one ready to mail when needed (i.e. birthday, sympathy, encouragement, just say
hello, etc.).
o Go for a drive just to enjoy the scenery.
o Watch and appreciate a sunset or sunrise.
o Get up earlier than normal and be ready for your day before
breakfast.
o Accomplish 3 tasks on your personal To-Do list before lunch.
o Attend a session of religious worship outside of Sunday.
o Task of your choosing: _____________________________________________________
FAMILY
o Spend an evening with your family having Family Time (FHE) –
this can be a variety of activities and You can earn this 5 points once each
week (possibly Monday) during the 8 weeks.
o Do an activity with your family outside the home, a walk in the
park or around the neighborhood (or even the mall). If you are empty
nesters it can be with your spouse. If you are single, do it with a
friend!
o Pick at least ONE DAY where you only compliment members of your immediate family --- NO FAULT FINDING
AT ALL. (This means really hold your tongue no matter how
tempting!) What would be the last thing you would want them to hear from
you? This could also be done in a phone call.
o Call a family member out-of-state or too far to visit and catch
up.
o Host or plan a dinner with family or friends and have the food
be “healthy”.
o Take pictures of your family (candid, posed -- doesn’t matter).
o Make a special meal for your spouse.
o Go to the park as a family.
o Play a game (board game, cards, Wii, tag, etc.) with family or
friends.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
SERVICE/HELP OTHERS
o If you have ever been in a Great in 8 competition before, share
with your team 3 main things you learned from doing the program. AND --
do you plan to continue this as a lifestyle?
o Go Visiting Teaching/Home Teaching/Visiting a Special Person who
needs visiting, or make appointments for it. (Follow through!)
o Send a snail letter or card.
o Say hello to 5 people you don’t know.
o Say thanks to a service person (fire, police, military, mail
carrier, garage truck driver, etc.).
o Read to/with someone. It may be someone who can’t read
themselves such as a child, elderly, person with disabilities, whomever.
o Visit someone in a care center or hospital.
o Write down a sweet memory of someone --- share it with them if
they are still living. If they are not, be grateful you had them as long
as you did.
o Really listen to a child, friend or spouse.
o Do a good deed for someone.
o Give a planned helpful service for someone.
o Volunteer for an organization.
o Make a donation to a needy cause.
o Write a note to someone who made your day/life more positive.
o Take flowers to a neighbor.
o Do weeding for someone else.
o Write a missionary, or five!
o Pay bridge toll for someone unexpectedly.
o Shovel a neighbors snow.
o Take dinner to a friend/neighbor.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
FRIENDSHIP / OTHERS
o Be patient with an employee or co-worker (or family member if
you don’t work) even if you want to “wring their neck”!
o Invite a friend to church.
o Call a friend out-of-state or too far to visit and catch up.
o Smile (and make eye contact) with 5 people you don’t know.
o Write a letter or email to someone you love telling them how
much they mean to you.
o Give motivational suggestions to your team or the whole group.
o Give someone, anyone, a hug.
o Invite a friend over to do something fun with you.
o Visit a friend or neighbor.
o Meet up with an old friend, possibly have lunch/dinner or do
something together.
o Invite someone over to have a home-fixed healthy lunch!
o Have nail polish fun with friends.
o Share a recipe with your Great in 8 team.
o Say hello to a stranger who looks like he/she needs it.
o Give someone a hug and tell them how much they mean to you.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
ACTIVITIES
oExercise on the 6th
or 7th day of the week. (This is a
repeatable challenge you may do up to twice a week as desired)
o Attend one church or community event.
o Give a talk in church or in public speaking.
o Plan and give a lesson for a group.
o Return the grocery cart after you unload your groceries.
o Pick up an instrument you haven’t played for a while.
o Dance, just for fun -- by yourself, with a child, with your
spouse. Yes, MOVE and enjoy!
o Try a new form of exercise. Always walk or run? Try
Zumba, interval training, kickboxing, step aerobics, etc. Vice versa!
o Discover what the new you can look like using: http://www.modelmydiet.com or http://www.imagetwinsolutions.com/weightloss/ or one of your
choosing.
o Get a massage.
o Check out a book from the library on healthy cooking, or pull
one off the shelf that you already have and make a recipe from it.
o Add stretching to your exercise routine (this helps to prevent
injuries).
o Take a walk outside, strictly for the purpose of noticing the
beauties around you…Season doesn’t matter!
o Start a new hobby, or do one you haven’t done in a while.
o Walk/ride bicycle instead of drive to do errands. Or, park
2 blocks from stores.
o Walk a dog.
o Sew one mending task.
o Post a recipe on the Great in 8 Weeks Facebook page.
o THIS IS TO BE DONE
DURING THE LAST FEW DAYS: Take a full view after
picture to compare with the one you took the first week.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
HEALTH
o Schedule your bi-yearly dental check-up. If you have
already had it -- give yourself the 5 points.
o Brush your teeth twice a day, morning and evening, at least 5
days in one week. (record on the 5th day)
o Schedule your yearly doctor’s appointment. If you’ve already
had it -- give yourself the 5 points.
o Add posture exercises to daily routine for one week .
o Practice positive posture all day.
o Wear sunscreen today and apply it at least twice.
o Exercise for 60 minutes.
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
HOME
o Clean out, de-junk, the fridge.
o Dust a shelf.
o Dust the baseboards in one room.
o Vacuum the edges of one room with the vacuum “edger”.
o Take out the trash.
o Recycle something. If your area offers recycle pick-up,
get a separate trash can for recyclables only and put it next to your regular
trash can.
o Organize your toolbox.
o Wash the inside of your windshield and clean the dashboard.
o De-junk the inside of your car.
o Wash your car and clean out the inside including the trunk.
o Clean a shelf in the garage.
o De-junk a drawer, a corner or closet.
o Wash all garbage cans in your home.
o Do your dishes and put them away.
o Empty the dishwasher.
o Wash all your dishes by hand for one day.
o Clean off the stovetop.
o Clean the oven.
o Clean inside and outside of your microwave.
o Clean the kitchen sink.
o Polish a pair of shoes (or more).
o Oil boots.
o Polish your silver.
o Do a load of laundry start to finish in one day. This
means it must be folded and put away.
o Make your bed.
o Clean your washer and dryer, inside, outside, tops; get rid of
collected dirt.
o Plant flowers.
o Mow lawn.
o Pick out weeds in a particularly needy area.
o Shovel Snow
o Task of your choosing:
_____________________________________________________
o Task of your choosing:
_____________________________________________________
***When you
complete one task in EACH category give
yourself an extra 5 points on any one day. Just record it along with your daily calendar
task.
**THIS IS A ONE-TIME BONUS
Bonus - 7
consecutive days Challenge List
This section is
different. These tasks require you to do the task for 7 consecutive
days. At the end of 7 consecutive days, you give yourself an extra/bonus
10 points on Sunday in the 7 consecutive calendar bonus. So on Sunday you can
earn 5 pts for the daily calendar AND 10 pts for the weekly calendar
bonus. If you miss a day during the 7-day task you do not get the points
for that week. You cannot do two, or more, of these in any one week.
o
Write in your
journal, or start a journal about what life is like for you right now, every
day for 7 consecutive days.
o
Eat 5 servings of
raw vegetables a day for 7 consecutive days.
o
Read a book of your
choice for at least 30 minutes a day for 7 consecutive days. (audible books are
fine)
o
Make your bed for 7
consecutive days.
o
Eat a meal with
your family for 7 consecutive days.
o
Choose a person a
day and do something nice for them. This can be anonymous, or not, your
choice. This must be done for 7 consecutive days. It can be phone
calls, sending cards, stop by to say hello, take to lunch/dinner. Can be
the same person or different.
o
Do something
special for your spouse. This must be
done for 7 consecutive days. This could be fixing a special dinner,
writing a note, quality alone time, giving a massage, etc.
o
Send a note through
the mail to a different person for 7 consecutive days. (Email does not
count on this one).
o
Do “The Big Job”
you have been procrastinating for way too long. The task must take at
least 7 consecutive days.
o
Floss your teeth
(build this into a habit) for 7 consecutive days.
o
Have a clean
kitchen sink and counter at either the end of the day or the beginning of each
morning (must be the same choice) for 7 consecutive days.
o
Shine the bathroom
each day, mirror, counter, and sink for 7 consecutive days.
o
Clean out one
drawer or shelf each day for 7 consecutive days.
o Memorize a
scripture a day for 7 consecutive days.
o
Read with or to a
child everyday for 7 consecutive days.
o
Make sure living
room is picked up and uncluttered each night for 7 consecutive days.
o
Early to bed, early
to rise. Go to bed before 10:30 pm, getting at least 6-8 hours of sleep
for 7 consecutive days.
o
Practice an
instrument for 30 minutes a day for 7 consecutive days.
o
Work on a
craft/hobby/sewing a little each day for 7 consecutive days.
o
Increase your
knowledge by studying for 30 minutes a day for 7 consecutive days. (scriptures,
non-fictional literature, etc.
o
Say at least one
personal prayer out loud for 7 consecutive days.
o
Set a calorie goal
and track your calories each day for 7 days using an app or calculator and
paper.
o If you sit at a desk all day, make a point to get up and walk around at least every two hours. Set an alarm on your phone to remind you.
o Do something kind (anonymously) for your boss or a collegue each day (or someone in your home). (ex. a handwritten note, their favorite food, clean an area that's rarely cleaned, etc.)
o Do a little Family History each day for 7 consecutive days.
o Text your team, or post on Facebook, things you are thankful for each day for 7 days.
o Take nutritional supplements each day for 7 consecutive days.
o If you sit at a desk all day, make a point to get up and walk around at least every two hours. Set an alarm on your phone to remind you.
o Do something kind (anonymously) for your boss or a collegue each day (or someone in your home). (ex. a handwritten note, their favorite food, clean an area that's rarely cleaned, etc.)
o Do a little Family History each day for 7 consecutive days.
o Text your team, or post on Facebook, things you are thankful for each day for 7 days.
o Take nutritional supplements each day for 7 consecutive days.
o
Task of your
choosing:________________________________________________
o
Task of your
choosing:________________________________________________
Enjoy “Great in 8 Weeks”!! Your life will be busy but blessed
while your participate in this wonderful challenge.
