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The Push 90-Day Fitness Challenge
with Dr. Chevelta
July 2, 2016
Rules and Regulations
Participants must be 18 years old or older
Please consult with your doctor before participating in this challenge. This is especially important for individuals who have been inactive, are very overweight, and have or suspect any sort of medical condition that may be worsened with exercise.
Enrollment starts Monday, July18, 2016 and ends Sunday, October 16, 2016.
Step 1: To enroll: Go to www.drchevelta.com and hit the Contact Us button in the navigation bar. Please complete the contact form with your name and email address. Please input the subject: The Push Fitness Challenge. In the message box, please provide the following information:
Fitness category you have chosen
Once information has been entered, please submit your message by clicking the send button.
Once your submission has been received and reviewed, a confirmation email will be sent to you and will serve as your Preliminary enrollment notification.
Step 2: Baseline Fitness Test
Once you have received your confirmation email, you will need to perform an initial baseline fitness test for the category that you have been enrolled. This can be videotaped or recorded through Facebook live. It will need to be posted on the Dr. Chevelta Smith’s Facebook page.
Guidelines for each baseline fitness test category are as follows:
Push Up Challenge – Record the amount of push ups that you are able to do in 1 minute.
Plank Challenge – Record how long you can hold a plank.
5K Challenge – (May include Virtual 5K)
Record on a treadmill or a running track, how long it takes you to run or walk 3.2 miles (the equivalent of a 5K).
You do not have to video tape your entire test, however you must take a picture of the treadmill panel demonstrating your time and distance.
If doing a Virtual 5K Fitness Challenge using a Fitbit (or similar podometer system). 2,000 steps will be used as the equivalent of 1 mile. Please record how long it takes you to complete 6,200 steps (the equivalent of a 5k distance). Please video tape part of your walk and take picture of your Fitbit/Fitbit equivalent face demonstrating the number of steps completed. Honor system will be used for time it took to complete.
Bent Over Row Challenge - Record the amount of bent over rows that you are able to do in 1 minute.
Beginners – Use the barbell without added weights
Intermediate – Use whatever your current baseline is for bent over row lifting. If you have never done the Bent Over Row then perform your baseline test adding 10 pounds to each side of the barbell (Total of 20 pounds).
Advanced weight lifters - Use whatever your current baseline is for bent over row lifting.
Pull Up Challenge - Record the amount of pull ups that you are able to do in 1 minute.
Step 3: Create a Support System
Once you have videotaped or Facebook Lived your baseline fitness test, you must tag 20 people to cheer you on through this journey and challenge.
Step 4: Final Enrollment Notification
Once steps 2-3 are completed, you will receive your official Final enrollment notification via email.
Let the Challenge begin!
Upon the completion of the 2-week enrollment period, the official “Push Fitness Challenge” will start on Monday, August 1, 2016 at 12:01 am.
This goal of this challenge is to do something that will push you beyond what you have believed you could ever do, in the area of healthy living and fitness. In other words, this challenge is about changing your mindset (in a positive way) regarding what you can accomplish. The primary focus of The Push Fitness Challenge is not weight loss, although this will likely be a wonderful benefit of your consistency.
Throughout the 90 days, points will be awarded daily to each participant who achieves the following:
At least 30 minutes of exercise (Group events can count towards this)
Drink at least ½ of one’s body weight in ounces of water
*Record daily food intake
Please download the My Fitness Pal App and use this to track and record your daily food intake.
Avoid eating foods/snacks with refined sugar
Eat ½ cup of vegetables and ½ cup of fruit daily
Obtain 7-8 hours of sleep nightly
One point will be issued for each daily goal that is achieved. A maximum of 6 points can be earned each day. Maximum points that can be earned each week is 42. A total of 504 points can be received over the entire course of The Push 90 day Fitness Challenge.
Support is important anytime one is working towards changing their mindset. As a result, support throughout this challenge is essential.
Dr. Chevelta will be providing support to each participants via the following:
Weekly check-ins will consist of fitness test to measure progress from the initial baseline.
Facebook Live Pep Talks by Dr. Chevelta
Dr. Chevelta will be providing motivational messages throughout the week to keep participants encouraged.
Facebook Live videos
Dr. Chevelta will be using FB live videos to journal her personal journey through The Push 90 day Fitness challenge.
Weekly Prizes – At the end of each week, the top 10 individuals with the highest points earned for the week, will be selected to be voted on by Facebook members. The winner for the week will be posted on the drchevelta.com website each Monday morning.
Grand Prize – The grand prize to be won at the end of The Push 90-Day Fitness Challenge is a Two night stay at a Marriot Gaylord Resort near the winner and Dinner for Two (Travel expenses not included). Winner will be announced Tuesday, November 1, 2016.
Here’s how to win
Each weekly prize winner, will be entered into the drawing for a chance to win the Two Night stay at a Marriot Gaylord Resort
Other Push Fitness Challenge enrollees may qualify to be entered into the Grand prize drawing if they have:
earned at least 250 points by October 16, 2016
regularly performed the weekly check-ins and posted their video results throughout the challenge.
Individuals meeting these two criteria, must submit a Facebook live or camera video explaining “Why I Should Be The Push Fitness Challenge Winner!”
Videos are due by 11:59 pm on October 16, 2016. (More details later).
Facebook members will vote on the submitted videos.
The top 10 videos with the most ‘Like’, will be entered into the drawing for the chance to win the Grand Prize.