The Whole Life Challenge
This year we are excited to introduce the Whole Life Challenge as part of the Atlantic Wellness Program. The deadline to sign up is January 17th with the challenge kicking off on January 20th and ending 6 weeks later on March 2nd.
This program is well rounded and focuses on 7 key aspects of overall health and wellness. Those areas include:
This challenge is presented in a game format allowing you to score yourself daily on the challenge app. We also encourage you to check in daily in the reflection section (similar to a Facebook feed).
Here’s how it works
The ability to score yourself opens daily at 7pm and remains open until the following midnight (a total of 29 hours). You simply check off the habits you completed and record the number of nutrition points you kept. Nutrition is the only habit that requires a 0-5 score. You’ll start the day with 5 points and deduct 1 point for each serving of non-compliant foods you consume. All of the other habits are simply a yes or no, did you complete it or not and are worth 5 points each.
If you miss entering your score before the cutoff, don’t worry! You have 3 mulligans you can use to reopen scoring to enter your information for the day.
There are also bonus token that are in-game rewards for healthy behavior which allow you to have a bad day without negatively impacting your overall score. Learn more about the bonus tokens in the quick start guide here.
Is there a winner?
There are no prizes, but we hope you participate for yourself and as a way to kick off the new year by focusing on your overall health and wellness.
Getting started is easy! Here are the 8 simple steps to follow:
1: Select Your Nutrition Level
There are three levels: Kickstart, Lifestyle, and Performance. Each represents a different level of change, with Kickstart removing only the most inflammatory foods, Lifestyle adding additional restrictions, and Performance representing the most ideal choices for those with athletic goals or certain inflammatory conditions.
While losing weight isn’t the point of the Whole Life Challenge, it’s a nice side effect. The goal is to eliminate inflammatory foods including processed foods, artificial ingredients, and foods that spike your insulin. These foods will be replaced with nutrient dense foods that grow from the ground, roam the earth, or swim in the sea.
However, as always, if you are on a diet or plan as instructed by your doctor, please stick to that. If you have any specific questions regarding the food lists, please ask your doctor.
Again, this isn’t a diet. It’s a healthier, happier way to eat. To learn more about why certain foods are on the “non-compliant” list, click here.
Please use the below links as resources and help you select your level. Then print off the guide for your level as a reference.
- Level Comparison Chart
- Kickstart Food List
- Kickstart (VEGETARIAN) Food List
- Lifestyle Food List
- Lifestyle (VEGETARIAN) Food List
- Performance Food List
- Performance (VEGETARIAN) Food List
2: Choose Your Sleep Duration & Water Intake
Commit to a certain amount of sleep each night. You know yourself best so choose the number of hours that makes you feel good.
To calculate you daily water intake, take your body weight (in pounds) and divide it by 3 to give you the number of ounces you should be drinking daily.
3: Take your Preliminary Measurements
These measurements are for you, and only you. They will serve as a starting point for you to reference at the end of the challenge to see how far you’ve come. For this challenge you will need to time yourself holding a plank for as long as you can and weigh yourself. Again, no one sees this information but you. You will take the same two measurements again at the end of the challenge.
You are also welcome to take before and after photos or any other measurements if you so desire.
4: Sign Up Using the Below Link:
5: Complete the Sign Up Process
Complete the sign up process including the official fitness measurement (the length of time you can hold a plank) and your official body measurement (your weight). Don’t worry, this information is private and the sole purpose is for you to have a comparable measurement to see how far you’ve come at the end of the 6 weeks when you complete the fitness measurement again.
6: Download the App
It’s called WLC Mobile. Then sign into your account.
7: Encourage your colleagues to participate
Our hope is that this is a fun way to engage in all aspects of overall health and a way to encourage each other through the process.
8: Let’s do it!
The challenge starts on January 20th. Make sure you check in online daily. Setup a daily alarm or calendar reminder so you don’t forget to enter your score for the day!
Whole Life Challenge Website & Questions
You can learn even more about the challenge by visiting their website: https://www.wholelifechallenge.com.
Download the Quick Start guide to the challenge here.
If you have any questions please email them to firstname.lastname@example.org.