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#GetHawt Game On! Quick Reference

July 3, 2012

Rules Overview

Goal: To score as many points as possible. Team point average at the end of 4 weeks wins.

Daily Points: 6 points each for 5 sanctioned* meals; 20 points for 20m exercise; 10 points for drinkin 3L water; 15 points for 7H of sleep; 20 points for eliminating one bad habit, and keeping up one good habit**; 5 points for team communication.

Weekly exceptions: 1 day off, 1 meal off. No saving days/meals off between weeks.

Bonus: 10 points for turning in scores on time, 20% for losing 1% body weight.

Penalties: 10 points for snacking (a soda counts as a snack), 20 points for collusion (agreeing with another player to cheat); 25 point PER PORTION alcohol penalty. And each time you change your habit choices, you lose 50 points.

*A sanctioned meal on the Game On diet is an approved lean protein, healthy fat, carb, fruit and/or veg. If you’re on the Game On diet, you should have the Game On book to refer to.

** Some options for bad habit: drugs, complacency, lying, negative self-talk, cursing, coffee, texting while driving, watching tv, mindlessly surfing the internet, video games, porn, etc. Good habits? Cooking, music, floss, yoga, meditate, journal, time with family, read books, vitamins, projects, etc.

Important Notes on How to Play

Keep your own score with absolute integrity. It’s way too easy to overlook your own slipup, but that kind of selective blindness is most likely what got us all fat and/or out of shape in the first place. BE COMPLETELY HONEST, with yourself and your teammates.

Play.

Play all out.

There is no benefit for you in cheating at this game. No menefit for you and no benefit for your waistline.

High Intensity Interval Training (HIIT)

This is just one example of the kind of workout you can do; it’s recommended in the Game On book. Summary:

  • Warm up first
  •  Vary your pace from minute to minute (or smaller time segments)
  • Apply this to any form of workout – walking, biking, swimming, jump rope, kickboxing, jumping jacks (alternate w/jogging in place), etc.
  • Don’t do HIIT on consecutive days; do something less intense on the day between HIIT sessions; lifting weights is a good non-HIIT day option.
  • Do it for 20 minutes

Other workout: See the Game On book, page 103.

What else?

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