January Challenge Leaderboard

21-day challenge runs through the Determined Results Fitness mobile app with a live leaderboard.  Each month are 3 ways to collect points for completing activities relating to fitness, nutrition, and mindset.   The winner will receive a prize.  Your efforts will produce positive health results which is a prize in itself!

How the challenge works:

Cardio 20+ minutes

• must complete 20+ minutes of cardio in which your heart rate averages 60% or higher of your max heart rate.  If you do not know how to track this then just go fast enough that you are breathing fast and breaking a sweat.
• Cardio will help to burn fat
• Cardio helps improve your mood and manage stress

Fasting – Intermittent and 24 hour

• 1 point for intermittent fasting 6 to 7 days
• 2 points for a 24-hour fast just one day in the week
• To improve fat burning drink green tea
• Cardio while fasting burns fat
• Drink LMNT unflavored electrolytes if you are going to be active while fasting
• Black coffee is fine, just no cream or sugar.
• Fasting increases growth hormone
• Fasting improves your immune system

Low Carbs <100g /day (net) 

• To qualify for this achievement, you must have consumed less than or equal to 100 grams (net) of carbohydrates for the day.
• Net means 1 gram of fiber cancels 1 gram of carbohydrate. For example, if you ate 135 grams of carbs and 35 grams of fiber your carb total is 135 – 35 = 100 grams for the day.
• This will help keep your energy intake low so you can burn your stored fat.
• Calculating your carb intake is also beneficial for developing self-control in your carb consumption
• It helps to build the practice of paying attention to everything that goes into your mouth = accountability for your eating habits.

Example of a day completed in the app

Last months leaderboard screen shot