Calculating Your Points:

for details, visit  https://www.physicalactivityforall.com/lifestyle-points

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HYDRATION 

• POINTS: Earn 1 point for every 12 ounces of water or other HEALTHY beverage you drink. Beverages that are good include unsweetened iced tea, 100% juice, nonfat or 1% milk. Juice that is not 100% real fruit juice, whole milk, and sodas are all bad and do not count! The BEST answer is WATER!!​

• Earn the hydration badge when you achieve 20 points for level one, or 30 or more points for level two during the week. Staying hydrated is essential for optimal functioning of your internal organs, your brain, and even your mood.

 

HIGH PERFORMANCE

• POINTS: For maximum performance, it all starts with the fuel. We get most of our energy from our carbohydrate sources, which we typically think of as breads and grains. To get your points in this category, we’re going for whole grains and healthy fats (although fruits and vegetables are also carbs). Products made with white flour and white rice don’t count. You’ve got to go brown rice and whole wheat to get these points. Other healthy grains include oats, whole rye, freekeh, whole-grain barley, buckwheat, quinoa, and couscous. Many are refined, so look for whole-grain options.

• WHOLE GRAINS: Earn 3 to 5 points for whole grains - avoid white rice and flour, and substitute brown rice and whole grain options.

• HEALTHY FATS: Earn up to 2 points for monounsaturated and polyunsaturated (Omega 3 and Omega 6) fats. These are GOOD. Saturated and trans fats are BAD.

• Combine your whole grains and healthy fats for a total possible of 5 points per day. 

• Earn at least 18 points for your level one badge, and 25 points throughout the week for level two. Keep your body functioning with high performance when you earn these points!

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FRUITABLES (Fruits + Vegetables)

• POINTS: You get 1 point for every serving of fruits and vegetables that you eat in a day. Try for at least 2-3 of each for a maximum of 5 points - but please feel free to eat extra servings! Go for fresh and healthy sources as much as possible. For example, no points for French fries, hash browns, or deep fried anything! In order to count these points, the benefits need to outweigh the damage.  Think about the salad dressing, the swimming in butter veggies, and the carrot sticks slathered in ranch. Try to enjoy your veggies in the healthiest way possible.​

• Earn at least 18 points for a level one badge and 25 or more points for a level two badge in the fruits and vegetables category to earn this badge. The more colorful your plate, the more nutritious! Fruits and veggies are full of vitamins, fiber, and disease-fighting phytochemicals. 

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LEAN MACHINE

• POINTS: Instead of only eating a couple of times per day, you should be eating smaller portions up to 5 times per day. For optimum energy and alertness, you earn a point every time you eat a healthy snack or smaller meal that includes a healthy protein source. You get one point every time you eat a mini-meal with a lean protein source, wait three hours, and have another mini-meal with a healthy protein source. Protein PLUS a whole grain or PLUS a fruit/vegetable or ALL THREE in your mini-meal is the ultimate goal.  

• LEAN/HEALTHY PROTEIN: Choose smart protein sources such as poultry or salmon instead of processed or red meat. Choose nonfat milk or nonfat yogurt instead of whole or 2% dairy products.

• Goal: Eat every 3 hours, but not in between. Give yourself 1 point every time you eat a mini-meal with a lean protein and a fruit/vegetable or healthy grain, wait 3 hours and do it again. Have a mini-meal or a couple of healthy snacks between meals, 5 times throughout the day, with approximately 3 hours in between each snack/mini-meal for your 5 points.

• For example, if you only eat 2 large meals per day, and those two meals include lean protein, that's 2 points for the day. Graze all day on unhealthy foods, then have one good meal, you only get 1 point. Eat a balanced mini-meal every 3 hours for a total of 5 times during the day and you've earned your 5 points! 

• You gotta rack up at least 18 points for level one, and 25 points for level two throughout the week in the Lean Machine category to qualify for this one. When you make these healthy dietary choices you're keeping your machine running lean and mean!

 

STAMINA

• POINTS: Earn up to 5 points per day by getting your heart pumping! Give yourself 1 point for every 12 minutes of moderate to vigorous physical activity. You've got to get your heart rate up and break a sweat to earn points in this category!​

• This badge is earned by being physically active. The more active you are, the more points you rack up! Physical activity points can be earned by walking, jogging, playing sports, hiking, biking, playing in the park, anything that keeps you active! ​

• Daily you can earn 1 point per 2000 pedometer steps, or 1 point per 12 minutes of vigorous activity (1 point per 20 minutes of moderate activity) up to 5 points per day. Accumulate 18 points for level one, or 25 or more points for level two in your week to earn the Stamina Badge.

 

STRENGTH & BALANCE

• POINTS: Muscular Conditioning / Core / Mind-Body Training

• 1 point for every 12 minutes of focused work, up to a maximum possible of 5 points.

• This badge is earned by participating in activities that strengthen you - inside and out! This includes muscular conditioning of any kind from functional fitness to weight lifting, and also includes core and mind strengthening such as pilates, yoga, and tai chi. Improve your strength and balance with workouts that cross-over meditation with strengthening exercises. This category can stand alone, or can cross over into Growth or Stamina. ​

• To earn your badge for Strength and Balance, you need to achieve 18 points for level one, or 25 or more points for level two during the week. 

 

GROWTH

• POINTS: Earn up to 5 points per day for personal growth and development. To accumulate your points, add your time up, or if the event or reward is more significant than the time it took, you may adjust your points according to the value of the activity. ​

• In general, give yourself 1 point for every 12 minutes of time spent on personal renewal, which includes giving of your time to others. Spend an hour helping someone else or on your own renewal to get 5 points each day. ​

• Earn this badge by taking time for personal, spiritual, emotional, social growth that leads to improvement of your mind, spirit, or soul. The time you spend must be planned with specific intention. This is a very personal category and one that is often overlooked when we talk about health and well-being. This can include meditation, reading a good book, meeting with a mentor, journaling, listening to inspirational audio, watching a documentary, volunteering your time, helping a friend or neighbor in need, and the list goes on...​

• To earn this badge, accumulate 18 points for level one, or 25 points for level two for the week. Keeping your mind and spirit healthy will increase your happiness and vitality!

 

 

REJUVINATION

• POINTS: Earn up to 5 points per night for the right amount of sleep.

5 points: 6.5-8.5 hours in a 24-hour period

4 points: from 5.5 to 6.5 or from 8.5-9.5 hours within a 24 hour period

3 points: from 4.5 to 5.5 or from 9.5 to 10.5 hours in a 24 hour period

2 points: from 3.5 to 4.5 or from 10.5 to 11.5 hours in a 24 hour period

1 point: from 2.5 to 3.5 or from 9.5 to 10.5 hours in a 24 hour period

0 points if you got less sleep than 2.5 hours, or more sleep than 10.5 hours in a 24 hour period 

 

• Earn this badge by taking time for a little R and R - rest and relaxation. The only time your body is able to heal itself and repair the damage you've been doing to it all the day long is by getting some good sleep. You need sleep to keep your immune system strong, to repair and rebuild tissue, and to keep your mind strong and your attitude positive. Earn a minimum of 18 points for the level 1 badge, and 25 points for the level 2 badge during the week in this category to earn one of these badges. Sleep well my friend. And awaken bright-eyed, bushy-tailed and ready to rock the world! 

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