Congratulations for taking the step to contact and get started on the path to a new you! We will be in contact with you shortly to see how we can help you get started.
As promised, we want to teach you what it takes to not only win a contest, but the daily habits required to be fit and healthy for the rest of your life!
You will be filling out the “Six Pack Six” score sheet on a daily and weekly basis, and submitting it back to us each week. We will tally the sheets and award weekly and monthly prizes, plus a Grand Prize Winner!
If you don’t win one week, keep working, because next weeks prize is still within your reach!
Download your weekly score sheet here
Here are your Daily Activities
1. Eat Every 2.5 to 3.5 hours or 5-6 times throughout the day.
Skipping meals is not an option. In order to motivate your metabolism you must feed the machine! When you do not eat enough or often enough you are seriously compromising your fat loss efforts. Eat!
Daily points: 1 point for each day you eat at least 5 small meals
2. Consume some protein and vegetable at every main meal (at least 3 times a day).
Protein and vegetables are the most important parts of your nutrition plan. Protein is critical to feed and repair muscle tissue and offers the added benefit of a higher thermic effect than other macronutrients, which helps keep your metabolism from crashing. Vegetables are nutrient dense, provide needed fiber, and help provide the vitamins and minerals your body requires to function at a high level.
Daily points: 1 point for each day you eat a protein and vegetables at 3 or more meals.
3. Get at least 1 Interval Training Session and/or Resistance Training session a minimum of 3 days a week. Perform flexibility training and soft-tissue restoration on off days.
Resistance training using large muscle groups and performed with minimal rest is ideal for fat loss success. Likewise interval training is the time efficient cardio of choice for successful fat loss clients. Plus interval training has been shown time and time again to be superior for burning bodyfat.
Flexibility Training is crucial for long term joint health, injury prevention and to maintain our ability to move as we age. Spending some time on your off days working on your tissue quality through foam rolling, massage and stretching can greatly enhance your training and quality of life.
Daily points: 1 point for every day you complete an optimized workout (interval training or weight training session). 1 point for every off day you spend at least 15 minutes stretching, foam rolling, or get a massage.
4. Review Your Goals Every day
It’s one thing to write down your goals, but if you never look at them, what’s the point? The more often you review and update your goals the more likely you are to achieve them. Keeping them taped to the mirror (or the fridge) as well as in a daily journal ensures they will stay in the front of your mind and relevant. You do have goals, right?
Daily points: 1 point for every day you review your goals
5. Log food into a food journal to check progress
The more you know about what is actually going into your body the better. You can use our food logs or a free online program like at http://www.fitday.com to journal your food intake. The immediate feedback you receive shows you where you need to make changes, and there is no guessing (or fooling yourself) because it is in black and white in front of you.
Daily points: 1 point for every day you log your menu in a food journal
6. Take a multivitamin every day
Taking a multivitamin is essential to success. The ADA has recommneded that every adult take a multivitamin daily, and when you are training hard and/or restricting calorie intake, it is especially important to provide your body with the nutrients it requires. A quality multivitamin will ensure that all of your bases are covered.
Daily points: 1 point for every day you consume a multivitamin
The Weekly Six
1. Plan Meals for the Week
Planning is crucial to your success. Going into the week without knowing what you are going to eat is like going on a hike in the Rockies without a map. Sit down before you go grocery shopping, plan out your meals for the week, make a shopping list, and stick to the list. Winging it isn’t good enough, so plan your successful week ahead of time.
Weekly points: 5 points for each week you plan your meals for the week
2. Cook food in bulk and package it up
Now that you have the food in the house, your best bet is to set aside some time to prepare and package your meals for the week ahead. You are leaving your nutrition to chance when you don’t prepare ahead of time. Setting aside an hour or two to prepare your meals for the week ensures that you have something ready to go when you need it, even if you don’t ‘feel like’ cooking.
Weekly points: 5 points for every week you cook your meals ahead of time
3. Set a personal record in your workout
It is all too easy to “get in a rut” with our training. A great way to keep your enthusiasm high is to constantly be looking to get better. Find one thing each week to set a personal best at an attack it. Could be using heavier weight, faster time, another rep or round, it doesn’t matter. What matters is that you are looking for improvement, and working hard to achieve your potential.
Weekly points: 5 points for each week you make an attempt to set a personal best
4. Exercise your mind
Each week you need to be seeking to improve your knowledge and insight into how your body works and the steps you can take to improve your health. Our newsletter and blog keeps you up to date with the health and fitness info you need to get and keep your body in top shape, and we are always ready to answer any question you might have about the latest diet or fitness gadget.
Please sign up for our “Get Fit” Newsletter here.
Weekly points: 5 points for read the blog/newsletter
5. Try a new food
There is an amazing variety of foods in the grocery store, and most of us pass by some of the best stuff without even giving it a look. Widening your food choices will help you from getting bored with what you are eating, as well as get some added nutrients you may be missing. You won’t know if you like it if you don’t try it!
Weekly points: 5 points for each week you try a new food
6. Tell someone about your goals and progress
Creating a support system is vital to your success. By telling someone about your goals, you are in essence declaring yourself responsible to this person for achieving that goal. Accountability can help dramatically when times get tough. The people you tell should be those that will help you stay accountable through tough times and will be a positive influence on you when you succeed. Someone who says, ‘Aw, its ok, you have been so good, just have this piece of pie. You can get back on track tomorrow’, is NOT someone you can rely on.
Weekly points: 5 points for each week you tell someone about your goals.
Six Pack Six Overview
Daily
1. Eat every 2-3 hours (1 point for every day eating at least 5 meals)
2. Protein/Vegetable (1 point per day for 3 compliant meals or more)
3. Training (1 point per day)
4. Review Your Goals (1 point per day)
5. Log into food journal (1 points per day)
6. Multivitamin (1 point per day)
Weekly
1. Plan Meals for Week (5 points)
2. Cook food in bulk and package (5 points)
3. Attempt/Set A Personal Record (5 points)
4. Read the Cr8 Health Blog/Newsletter (5 points)
5. Try a new food (5 points)
6. Share your goals and progress with someone (5 points)
Download your weekly score sheet here
We Gotta Have Some Rules!
Six Pack Six Contest Rules:
- Contestants must be available for a before/after weigh in, measurements, and photos by January 23, 2009 and during the last week of the contest
- If there is a tie for weekly/monthly prizes, the prize will be rolled over into the next period – Prizes not redeemable for cash
- If there is a tie for the Grand Prize, the winner will be determined by total percentage of bodyweight lost
- Weekly “Six Pack Six” worksheets must be turned in by Tuesday the following week in person or by email
- Weekly/Monthly prizes will be awarded on Fridays
- There will be a minimum compliance for all prizes (you gotta play to get paid).
Weeks 1 to 4 – 60% (43 points)
Weeks 5 to 8 – 70% (50 points)
Weeks 9 to 12 – 80% (58 points)
Get Fit NH Bootcamp will be the determiner of all prizes and awards. If you don’t like it, I’ll take my contest and go home! 
If you have any questions please contact us
Let’s keep it fun, work hard, and burn some serious fat!
Six Pack Six Body Transformation Prizes
Weekly Prize: (12 Prizes) : $25 cash
Monthly Prize: (3 Prizes) : Six Pack Six Lean Body Package
(1) Gourmet Nutrition Cookbook – 39.95 value
(1) Beverly International Ultimate Muscle Protein or Ultra Size – $47.50 retail
(1) Beverly International EFA Gold (Essential Fatty Acids) – $24.00 retail
(1) Beverly International Super Pak Advanced Vitamin/Mineral Package – $32.00 retail
Total Monthly Prize Value: $ 143.45
Grand Prize:
35lb Kettlebell – $72.95 value
Resistance Band w/ band utility strap – $34.00 value
1 Hour Massage w/ Chichester Massage – $ 65.00 value
3 Month “Fit For Life” Bootcamp Package – $ 477.00 value
More prizes to be added!
Current Grand Prize Package worth over $645!
Total Prize Package worth over $1375.00!
