Whole Life Challenfe Team Not This Again

Welcome to the Whole Life Challenge! We are excited to have yous with us on this wonderful journey. This guide will help you navigate and fully benefit from the next half-dozen weeks. Click on any section of the table of contents beneath to skip to that department, or ringlet downwards to scan the how-to-play guide in the same social club that you lot'll meet each topic during the Challenge.

Bring together or Create a Squad
Cull Your Play Level
Suggested and Non-compliant Foods Lists
1. Kickstart
2. Lifestyle
3. Performance
Setting Your Sleep Prescription
Self-Assessment
Privacy Settings - What can others see?
Daily Play and Scoring
1. Inbound Your Score and the Scoring Window
2. Bonuses
3. Condition Updates
Finishing the Challenge
1. Final Assessment
2. Finals Event
3. Ranking

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Where Is the Bill of fare?

The primary carte in the Whole Life Challenge website can be accessed past clicking on the iii line in the upper left corner of the screen. They will ever be in the same identify, regardless of platform or device screen size, then once you learn your way around, you'll be able to use the website easily on any device y'all have.

Click on the three lines to open the carte:

Join or Create a Team

In that location are two unlike types of teams in the Whole Life Challenge:

ane. Official teams (also known as Partners)

two. Unofficial teams

Official teams are teams run by owners of gyms, fettle programs, or businesses. They are official ambassadors of the program. Official teams are encouraged (though not required) past the Whole Life Challenge to host a preliminary and final effect, provide prizes to their players, and provide support and coaching to those players throughout the Claiming. The squad captain has access to team members' daily bank check-in statistics, so tin can go along tabs on progress and participation.

Many official teams are local to a geographic area and take a professional relationship with their members. For instance, a gym might create an official team for all the members of its gym customs. Many of the players (if not all) on this team would be members of the gym, along with their friends and family members. This allows team members of the team to interact face-to-face up regularly over the grade of the Claiming, to show up for workouts together, and to attend both the preliminary and final events. Players may only be on one Official team.

Unofficial teams are personal teams that any registered histrion can create or join. Unofficial teams are typically made upward of a group of friends or family unit members who to support one another throughout the half dozen weeks of the Claiming. Official team players may fifty-fifty form unofficial teams within the official squad.

Each player tin can join upwards to two teams (but only i of them may exist an official team). For best results and experience in the Whole Life Challenge, we suggest that every player join or create at least one squad. If you are in need of a team, perchance the best fashion to find one is to inquire on the Private Facebook Grouping. Earlier each Challenge begins and for the first week or then, many players and teams mail service messages there to find each other.

The Facebook group is private to WLC players, so you may have to wait a brusque time for your approving, but if yous are a WLC player, you will be approved.

For more information on players and teams, including screenshots showing how to bring together or create a team, click here.

Choosing Your Level

You tin can participate in the Challenge at one of 3 levels. Your level determines the nutrition rules you lot will follow. Y'all will begin each twenty-four hours with five points, and you volition lose a point someday you swallow a food that is non-compliant based on your nutrition level. The college the level, the more stringent the food list is.

You cannot change levels once the Challenge beings, so cull wisely. To encounter the food lists for all 3 levels, please click hither. If you lot have questions about the "why" of the rules, or simply desire deeper insight to our approach, please check out our Nutrition Rules Explained due east-volume. It's complimentary to download.

The three nutrition levels are:

Performance—The most restrictive diet list in the WLC. If you already accept good eating habits that you desire to fine tune, you accept athletic or functioning-related goals, or you lot accept a pressing health or inflammation condition that you'd like to address, cull Performance. The basic rules for this level (with a couple exceptions) are: no grains, no sugar, no dairy, no soda, no booze, and no artificial ingredients.
So what can you eat? Fish, poultry, beef, vegetables, fruit, nuts, seeds, near oils, and sweet potatoes. Think of it as a short-term acceleration program. While elements of it tin can be adjusted to your daily life post-Challenge, maintaining information technology over the long term could exist hard and may be unnecessary.
Lifestyle—A adept choice if you lot are looking for a long-term lifestyle nutrition program. This is a great kickoff to a sustainable exercise of living a salubrious lifestyle. Maintaining it to a "T" post-Challenge might be difficult, but it represents something much more adaptable to a long-term plan than the Operation Level. Information technology will permit additional options in each of the five master WLC nutrition categories (grains, sugar, dairy, beverages, artificial ingredients). Long-term compliance will yet be challenging, only sticking to the nutrition requirements for half dozen weeks is much more manageable.
Boot Kickoff—A swell place to start if you're new to the health and fitness game and need to make the most important tweaks to get yourself started in the right direction. Cuts out what your mom might call "junk." This level gives you 1 or two things to eliminate in each of the five main WLC nutrition categories. You can eliminate more, simply by starting with these over vi weeks, you'll be off to a great start. If y'all are only starting to make a lifestyle modify, this level will definitely exist a claiming that culminates in astonishing results.

Remember, you can view (and download) all the food lists here . Some people like to print a couple copies - one to hang up in the kitchen, and i to accept shopping.

To prepare or change your Challenge level from your dashboard, open the menu and choose GAME PROFILE.

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Setting Your Sleep Prescription

Here are the steps to determine your WLC sleep prescription:

one. How much sleep do yous get at present? This is the place to starting time. Not what is optimal, but how much do you actually become? I'one thousand sure information technology varies from day to day... and then what's your boilerplate?

2. How much could you go, on average, realistically? This is where the prophylactic meets the road... This number should exist a small stretch for you lot. Something that is achievable, but represents an comeback from what you're doing now.

3. THIS is the number you enter into your profile for your daily sleep prescription. Recall, on days where yous achieve it, you'll earn your 5 points...on days that you don't, its a "no" and 0 points. In that location is no "middle ground".

Examples:

1. You lot sleep but 5 hours during the week, but viii hours on the weekend, making your boilerplate, 5 hours; l minutes. Committing even to 5:50 would be crude, since it would mean, based on your current habits, that 5 out of 7 days, you'd get a "no" for slumber in the Challenge. You lot decide that an improvement would be to increment the amount of slumber you go during the week to 5:10. Realistic. Doable. A small stretch. While it's much less than your average, it's a number that would work well for your for the Claiming.

ii. You sleep about half dozen hours 30 minutes per night, no matter what day of the week it is. You lot make up one's mind that an optimal nighttime'due south sleep for you, where y'all feel your all-time when you wake up, is 7:45. This simply isn't realistic - to jump from 6:30 to seven:45, so you decide to take a babe pace... committing to 6 hours 45 minutes for the Challenge. Perfect.

iii. On nights where you go to bed before x:30pm, you lot get vii hours 30 minutes of sleep - which, you make up one's mind, is optimal for you. On nights where you lot become to bed later than that (near 4 days per week), you get 6:30. Rather than committing to getting vii:xxx of sleep each dark during the WLC, you determine to focus on the nights where you're not getting to bed early enough. Yous believe it would exist possible to get to bed xv minutes earlier on those nights. A stretch, slightly uncomfortable, but you lot could do information technology. So, y'all utilize 6:45 every bit your sleep prescription for the WLC.

To enter your sleep prescription, open the card and select GAME Profile, enter your hours and minutes, and then click SAVE.

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Starting the Challenge - the Self Assessment

Good news! The newest version of the Cocky-Assessment is quick and easy, with merely a couple parts to it. And, y'all tin can nonetheless go an indulgence token, too.

The Whole Life Challenge begins and ends with the Whole Life Challenge Cocky-Cess.

To access the self assessment, click on MEASUREMENTS in the menu. Make full in the health and fitness measurements fields, and then click SAVE when y'all're done.

Yous volition repeat your measurements when you consummate the Challenge. Your improvement in your workout score and measurements will exist part of the formula used to determine your final ranking among your teammates.

For your fitness measurement - perform a measurable conditioning (with clearance from your doctor, if necessary.) For a workout to be measurable, it must be a physical activeness that tin be times scored with a single number. A 5k run is a good example. You lot showtime when the gun goes off, requite it an all-out effort, and get a time when y'all cantankerous the finish line. Your time is the measurement.

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Which Parts of My Profile Are Public?

The two portions of your profile that may exist publicly visible are your reflections and your "About Me." That is controlled from the master menu, PRIVACY option.

Un-checking the box makes the selection private. That is, only check boxes next to items yous'd similar to make public. Click Salvage when washed.

Your countersign and the email address you use to log in may too exist changed on this screen. Each time you're done making changes on this page, please click SAVE to make your changes stick.

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Daily Play and Scoring

The Challenge officially begins at bedtime on Friday dark. Starting so, and continuing through day 42, you'll exist adopting the WLC's 7 Daily Habits and scoring yourself based on your actions. You can start scoring your 24-hour interval equally soon as you similar, checking off habits and returning throughout the day to update your score.

The seven daily habits are:

Nutrition—worth 0-5 points each mean solar day
Exercise—worth v points each day
Mobilize—worth 5 points each twenty-four hour period
Hydrate—worth v points each day
Slumber—worth 5 points and based on the previous night (due east.g. Tuesday'due south sleep score is based on the Monday night's sleep)
Well-Being Practices—worth 5 points each day
Reflection—worth 5 points each day

The 7th Daily Habit, and the last chemical element of your daily score, is your "Reflection." The reflection is a short, publicly-viewable record of your thoughts nearly your experience of and progress in the Challenge. Posting a reflection is worth 5 points. Yous do not take to post a reflection to submit your score.

Y'all tin earn a maximum of 35 points each day.

Scoring for day 1 includes your slumber score from Fri nighttime's sleep and Saturday's adherence to the other six habits.

The rules for each category are:

Nutrition (0-5 points)

You begin each day with all 5 possible diet points. You will subtract a bespeak for each serving of a food that is non-compliant (based on your diet level: Kick Commencement, Lifestyle or Functioning). When you record your score, enter the number of points yous have remaining out of 5 at the end of the mean solar day.

Click Here to for a comparison of the levels as well as a complete list of what is immune and prohibited in each of the 3 Nutrition Levels of the Whole Life Claiming. More often than not: If you don't know whether something is allowed, don't eat it.

REMINDER: Losing points for nutrient choices during the Challenge is normal and expected. Making choices is part of life. Don't choose perfection over your happiness or quality of life. If you're at your all-time friend's wedding, drink the wine and eat the cake! Losing the points is worth it. Equally far every bit nosotros're concerned, learning how to make choices that event in long-term health, happiness, and well-being is much more of import than earning a perfect score.

Exercise (0 or v points)

The Whole Life Challenge emphasizes daily activity. To earn credit for the practise habit, you lot must accrue at least 10 minutes of activeness each day. Nosotros recommend 3-5 "workouts" each calendar week with 2-four days of more restful activities like hiking, walking, option-upwards games, or even riding your bike or walking to piece of work or on errands.

How does the Whole Life Challenge define "exercise?" We let you lot make up one's mind. If walking effectually the cake is practise to y'all (and information technology takes you at least 10 minutes), then you accept met this daily requirement. Generally speaking, if your centre-charge per unit is elevated and yous are doing something to build or increase your strength, endurance, stamina, flexibility, speed, ability, balance, coordination, agility, or accurateness, and then we'd telephone call it do.

For those of you who like to train hard, recall that active recovery counts as well, then exit and have fun, play Frisbee, kick a soccer ball, take a walk, ride a bicycle. Sometimes, "playing" is equally important as going hard for your overall well-being.

Mobilize (0 or 5 points)

The requirement for earning five points for this habit is 10 minutes of accumulated mobilizing time. It can be washed all at once or broken into chunks over the course of your day. What is mobilizing? Mobilizing ways taking an action that increases your range of move in a muscle or joint. This includes any sort of stretching, yoga, foam rolling, dynamic stretching (movement), using a mobility tool (lacrosse ball, vibration device, east-stim device, etc).

What doesn't count? Annihilation that requires the work to exist washed by someone else - getting a massage, going to concrete therapy, etc. If you need some ideas, check out our the Mobility and Stretching section of the Whole Life Claiming blog.

Hydrate (0 or 5 points)

Calculate 1/iii of your bodyweight in pounds and drink this amount each day in ounces of water (22 mL per kg of bodyweight) to earn 5 points for this daily habit. Water, coconut water, and herbal tea count towards your daily requirement. Coffee, other caffeinated beverages, and alcohol do not.

Sleep (0 or 5 points)

At the beginning of the Claiming, determine for yourself an corporeality of sleep that you will become to earn your 5 daily sleep points. There is no fixed calculation for slumber hours (we generally recommend at least vii hours per dark, but that might not be possible for you). Choose the number of hours/minutes that is shut to what yous're averaging now, and represents an amount that you would be happy almost achieving each day. Recall "small stretch", and remember that a small, incremental improvement each day, multiplied out over months and years volition lead to huge benefits. The number should exist both believable and achievable.

Well-Being Practices (0 or five points)

Each week, we volition introduce a new Well-Beingness practice. You will earn 5 points for incorporating this habit into your daily life. These habits volition range from physical activities similar taking a walk solitary or decluttering your space to practices with more intangible benefits like meditation or increasing mindfulness. Each new practice begins on Saturday and will exist announced in advance via our blog, on your dashboard, and by email.

Reflect (0 or v points)

When posting your daily score, yous will have an opportunity to earn 5 points by posting a "Reflection," or a brusque epitomize of how the Claiming is going for you, what you've noticed, what you're learned, or what you lot are going to change. Retrieve of your reflections equally a public journal. It will be visible to teammates and other players in the Challenge, and other players worldwide will be able to comment on your reflection with support, motivation, or suggestions.

If you wish, you can limit who can read your reflections to your team only. You may alter the visibility of your reflections in the PRIVACY menu choice.

**IMPORTANT Annotation**

Though not role of the official rules, it's important to annotation that reading your teammates' Reflections in the feed—and then offering them encouragement and support—is a big office of the Whole Life Claiming. This is where players can check in to meet how other people on the team are doing. This is the eye and soul of the game. It'due south where people from both official and unofficial teams can engage, support, empathize, and interact.

Entering Your Score

Start entering your daily score as before long equally the 24-hour interval begins. When yous wake up in the morning, open the app, click Record TODAY'Southward SCORE, and check off your Sleep Habit if you hit your target.

Relieve your score and return to information technology as often equally you like throughout the twenty-four hour period, as you complete the Habits. Merely select VIEW OR UPDATE TODAY'S SCORE and go along to mark them off.

Y'all can complete your score at any time. Your daily records tin be entered, edited, or updated at any point using the calendar link beneath the RECORD TODAY'Due south SCORE button.

This means that if your'e off-line for whatever period of time, y'all won't lose any of the points you earn, as long equally you're keeping track. You lot can enter them all every bit soon as you return.

But, don't forget that you lot will also be awarded a STREAK for logging in and recording on the website each twenty-four hours. Your streak count is visible above the scoring buttons. If you miss a day, your streak count resets to 0 days.

Nosotros recommend that yous complete your score past the morn after the day y'all are recording for. Reflecting for several days in the past can exist very difficult!

And don't forget-- you tin can record your reflection at any time during the day. There is no need to await until the finish of your day if the perfect reflection for the day occurs to y'all mid-afternoon. You lot can enter that at whatever time, just similar any other part of your score.

If you lot neglect to enter your score by midnight the following night, your score is automatically recorded as a ZERO.

Since consistent scoring is such an integral part of the game, be sure to bank check that your score was saved after entering it. You can see your scoreboard in the "MY GAME" tab.

For Nutrition, you will be asked to enter a number between 0 and 5. Enter the number of nutrition points you kept that 24-hour interval. Remember, y'all begin each day with 5 and lose a bespeak for each serving of nutrient that is non-compliant at your level.

Indicate "yep" or "no" for the side by side v habits—exercise, mobilize, hydrate, sleep, and Well-Being Practice —to indicate whether you lot incorporated each addiction into your 24-hour interval. Finally, write and salvage a reflection. For all half-dozen of these habits, you will earn 5 points for a "yep", or 0 points for a "no". There is goose egg in betwixt.

Bonus Points

Yous can earn bonus points in the NUTRITION, EXERCISE, and SLEEP categories.

Lose ii or fewer nutrition points over any consecutive iv-solar day period, and you'll earn 1 "Indulgence Bonus." Put some other way, you volition need to earn at least eighteen out of the possible xx nutrition points in any iv-day period to earn an indulgence bonus. Each bonus is worth ane food bespeak and will be automatically applied to your nutrition score on a subsequent day when yous enter fewer than 5 points for diet.

When you enter fewer than 5 points in Diet, the game will automatically use any Indulgence bonus you lot have available to your nutrition score, up to v. If you have fewer than or equal to as many Indulgence bonus points equally you need to brand a perfect score of 5, all will be used.

If you accept more than you need, merely the bonus points you demand to make a score of 5 volition be used. Enter your bodily score and the site will make the transfer from your bonus business relationship to your submitted score.

The bonuses cannot be saved to employ later - they are automatically applied to your score when you lot enter fewer than 5 nutrition points.

Indulgence bonuses will not be applied to past scores. Yous must earn them before you tin can use them. Once a score has been locked in for a particular twenty-four hours, information technology cannot be re-opened or adjusted.

Apply of Indulgence Bonuses will be the equivalent of earning those nutrition points. That means their use will count equally diet points earned in the count towards the next earned Indulgence bonus.

Indulgence Bonus points cannot be used for categories besides Nutrition.

Remainder-Twenty-four hour period Bonus

If you earn full points for exercise for 10 consecutive days, you will earn a "Rest-Day" bonus worth 1 practise day (5 practice points). This bonus will exist applied to your exercise score the adjacent time you enter a "no" in the Do category.

How to Use a Rest-Solar day Bonus

When y'all enter a "no" for Do, the game will automatically apply your earned Residual Day bonus to your exercise score, giving yous the 5 points you would earn for selecting "yeah." Each Rest Day bonus is worth 5 total points.

Enter your actual Exercise response and the site will brand the transfer from your bonus account to your submitted score. The bonuses cannot be saved. They will automatically be applied to your score when you lot reply "no" to the Exercise question.

Rest Day bonuses will not be practical to by scores. You must earn them before y'all can employ them. Once a score has been locked in for a item day, it cannot exist re-opened or adjusted.

Employ of a Rest-Twenty-four hours bonus will be equivalent to earning exercise points. That means their utilise volition count as exercise points earned in the count towards the next earned Balance Day bonus.

Residual-Day Bonuses cannot be used for categories as well Exercise.

Getting your called full nighttime'southward slumber for six consecutive days will earn you a "Nighttime Owl" bonus worth one full sleep score (5 sleep points). The bonus will exist applied to your sleep score the side by side fourth dimension you lot enter a "no" in the Sleep category.

When you lot enter a "no" in Sleep, the game will automatically apply your earned Night Owl bonus to your sleep score, giving y'all the 5 points you lot would earn for selecting "aye." Each Dark Owl bonus is worth five total points.

Enter your actual Slumber response and the site volition make the transfer from your bonus account to your submitted score. The bonuses cannot exist saved. They will automatically be practical to your score when you respond "no" to the Sleep question.

Night Owl bonuses volition not be applied to past scores. You must earn them before you lot tin utilise them. One time a score has been locked in for a particular day, it cannot be re-opened or adapted.

Apply of a Night Owl Bonus volition be equivalent to earning sleep points. That ways their use volition count equally sleep points earned in the count towards the adjacent earned Nighttime Owl bonus.

Nighttime Owl bonuses cannot be used for categories besides Sleep.

Lose five or fewer total points over any consecutive 21-solar day period, and you'll earn a "Gratuitous Day" bonus. That ways y'all will demand to earn 730/735 points in the 21-twenty-four hours menstruation to earn the Gratis Day bonus. A free day bonus is a pass for a perfect score to use on any day subsequently you have earned it.

Earning and using indulgence, balance day, and dark owl bonuses during that 21-twenty-four hour period period will not negatively impact your ability to earn a Gratuitous Day bonus. When you employ a bonus to brand upwardly for missed points, the game will count those as equal to points you would have earned without them.

The Free Twenty-four hour period bonus is the only elective bonus in the Whole Life Claiming. After earning a free day, y'all will see the bonus token on your daily record entry form. When yous want to utilize a Free 24-hour interval bonus to your score, simply click on the token icon and yous will be prompted with a final confirmation. Select "yes" and you lot volition be given a perfect score for the day, reflection included.

During the Challenge

During the Claiming, you'll want to do things similar bank check your progress, make status updates, post pictures, read and comment on teammate'due south reflections, and check the leaderboard.

Finishing the Claiming

The last 24-hour interval you lot volition enter a daily score for is Friday, Day 42 (you lot volition exist able to enter this score through midnight on Sat).

The Whole Life Claiming isn't officially consummate, however, until you take taken your final Whole Life Claiming Body & Fettle Measurements, which are designed to be done on the Saturday later the Challenge ends.

Finals Event

If you are a member of an official team, your team leader will likely plan a finals event and enter your workout fourth dimension/score and trunk measurements during this issue.

If y'all are not a member of an official team, or if your team leader hasn't planned a finals upshot, we recommend that you take your Whole Life Challenge Body & Fitness Measurements on Saturday morning.

In that location are no penalties for taking your Whole Life Challenge Earlier and After Measurements early, and yous have four weeks after the Claiming ends to enter your "After" Measurement numbers. That said, the Sabbatum after Day 42 is where all of your efforts will culminate. This is the optimal target day for your final Before and After Measurements. Make every effort you can to do it on that solar day.

Final Ranking

If you are not playing with a team, you lot volition receive a Final Stats folio that details your overall performance during the game

Days scored
Boilerplate daily score
Weekly averages in each of the 7 Daily Habits
A comparison of any fitness and body measurements y'all entered
A side-by-side comparing of your Quality of Life questions, Before and After photos, and stated Goals and Outcomes.

If yous are playing on whatever team, you will get a Team Stats page that will show yous a little scrap virtually how each of your squad members did - attendance percentage and average daily scores

If y'all are playing with an Official team and your team captain has created official fettle and trunk measurements for your team, your team members' details will likewise include their improvement percentages in their fitness and body measurements and you volition be ranked among your teammates in 3 categories (as long every bit you have completed your Preliminary and Terminal Self-Assessments):

ane. Total Daily Points—This will account for fifty% of your final ranking.

2. Conditioning Comeback—This volition be determined by your percentage comeback in the time or score of your WLC Workout. This will account for 25% of your final ranking.

iii. Torso Measurement Improvement—This volition be adamant by your percentage improvement over the initial measurements. This volition account for 25% of your final ranking.

You must enter your last daily score and both Before and Subsequently Workout and Body Measurements to appear on the Finals Board.

The actor on your team who is ranked highest is the player with the lowest combined rank score based on the combination of these three rankings. In the upshot of a tie, the player with the higher average daily score will be ranked higher.

Whole Life Challenge HQ does non declare an overall winner of the worldwide Challenge. In fact, there is no overall winner. Yous volition be able to encounter results from other groups around the earth, but none of these results will take whatever begetting on the winner of your group.

Final ranking in Daily Points will not exist negatively affected by the employ of bonus points.

Awards and Prizes

Official teams may or may non offer prizes. It is upwardly to the team leader to decide if and how these prizes volition exist awarded.

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