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Ultimate Health Challenge
We’re blowing the whistle on bad eating habits. It’s football season, and while that usually means Sundays heaping with chicken wings, 7-layer dip, chili and deviled eggs, it’s no excuse to put on the pounds this winter. Make the ultimate commitment to lose weight and lower your cholesterol and blood pressure.
This fall, Dr. Oz is teaming up with the NFL to challenge the nation to get healthy and fit.
Are you taking the Dr. Oz Ultimate Health Challenge? Share your story now!
Follow along as 10 moms from the AFC and 10 moms from the NFC compete to tackle their health issues: high blood pressure, cholesterol and weight. There will only be 1 winning team – and 1 all-star mom! Along with Dr. Oz, former NFL great Eddie George and his wife Taj, will be coaching you and the all of the moms along the way. From exercise tips and recipes, to tough love and moral support, this coaching team guarantees that losing pounds will win back your health!
Before you begin the Ultimate Health Challenge, these are the 5 numbers you need to know. If you don’t know them, make an appointment with your doctor before you begin and get the green light to fully participate in this challenge!
- Blood Pressure (Normal: 115/75)
- Waist Size (Should be less than 32.5)
- LDL Cholesterol (Should be less than100)
- BMI (Should be less than 25)
- Weight
Check out the Action Plan to get started!
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Before You Begin: Dr. Oz’s Diet Guideline
Eat 3 main meals a day.
Each meal must have protein, fiber, and whole grains
- Protein: lean meat and fish
- Fiber: peas, beans, fruits, vegetables, potato skins, whole grain foods and flax seed
- Whole grains: brown rice, oatmeal, popcorn, whole-wheat bread, pasta, crackers and wild rice
Take a multi-vitamin every day, once a day.
You can have 3 healthy snacks a day (morning, afternoon and evening.) Some examples of healthy snacks are: apples, almonds, walnuts, edamame, vegetables, low-fat yogurt and cottage cheese. You may have dessert every other day – but that means no evening snack!
The kitchen closes at 8pm. No exceptions!
Avoid the following foods: added sugar, simple carbohydrates, fructose, trans fats, saturated fats, any flour that is not 100% whole grain or 100% whole wheat.
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Week 1: Monday | Wednesday | Friday
Here’s your introduction to working out and living a healthy lifestyle.
Get moving and do something every day.
You should work at your individual capacity. Here’s a good way to start:
- 5-8 minutes stretching
- 15 minutes of high-intensity workout (walking, dancing, jumping jacks, mountain climbers and anything that gets your heart rate up)
- 5 minutes of cardio cool down
Build up as you go…from 15 minutes a day to 30 minutes a day.
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Week 1: Tuesday | Thursday | Saturday
These days are reserved for lower intensity exercises. For the first week, your goal for this routine should be 30 minutes.
Begin with stretching. Then add any form of cardio. Try to complete ¼ to ½-mile or the equivalent of 400-800 meters. Any of these options will work:
- Short walk outdoors
- Treadmill
- Exercise bike
- Elliptical cross trainer
- Climbers
End your workout by stretching.
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Week 2: Monday | Wednesday | Friday
You’ve made it through your first week, and now it’s time to focus on your weaknesses.
You’ll figure out where you need to build up your strength this week by tackling some strength-building workouts. Start with a 10 minute warm up followed by a high-intensity workout.
Focus on a different part of your body each of these days.
- Monday: Legs
- Wednesday: Upper body
- Friday: Core work (abs!)
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Week 2: Tuesday | Thursday | Saturday
Begin with light stretching
Increase cardio from 30 minutes to 45 minutes. If you a need rest period, it should last no longer than 90 seconds
Try walking ½ - ¾ of a mile (800-1200 meters)
Journal how long it takes you to complete the above distance
Try to reach your desired target heart rate during the cardio session.
End with stretching
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Week 3: Monday | Wednesday | Friday
You’ll be starting to add boot camp exercises to your workout regimen this week! They will help your strength and endurance.
Do abdominals only on Monday, Wednesday and Friday.
Here are some boot camp routine examples:
Monday
2-8 minutes of stretching
10 minutes of warm up exercise
30 seconds of mountain climbers, if your knees can handle the impact. If not – duplicate by wearing socks and sliding the feet back and forth on a wooden floor.
Continue with high-intensity workout for 30 minutes
End with cardio & stretching
Wednesday
5-8 minutes of stretching
10 minute warm up
1 minute of push-ups
1 minute of jumping jacks
Continue regular high-intensity workout for 30 minutes
End with cardio & stretching
Friday
5-8 minutes of stretching
10 minute warm up
High knee jog or walk in place for 1 minute
Continue with core work
End with cardio & stretching
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Week 3: Tuesday | Thursday | Saturday
Stretch daily
Tuesday or Saturday
Try a group training activity such as Zumba or spin class depending on what you like. The activity should last at least 45 minutes.
The other day should be a 45-minute cardio workout of your choosing (walking, biking, the elliptical, etc)
Thursday
Light cardio for at least 30 minutes
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Week 4: Monday | Wednesday | Friday
Monday
5-8 minutes of stretching
10 minute warm up
30 seconds of mountain climbers
Resume high-intensity workout focusing on lower extremities and abdominals
10 minutes of cardio & stretching
Wednesday
5 minutes of stretching
10 minute warm up
30 seconds of burpees (A favorite in the military and the NFL, this exercise begins by standing with your feet shoulder-width apart. Squat down and put your hands flat on the ground, just outside either foot; jump your feet back so that you are in a push-up position. REMEMBER: you must engage your abs so that you support your back and remain in push-up position. To end the exercise, jump your feet back to your hands and stand up.)
30 seconds of squat jacks
Resume normal high-intensity workout focusing on upper body & abdominals
10-15 minutes of cardio & stretching
Friday
5-8 minutes of stretching
10 minute warm up
30 seconds of push up jacks
Bear crawls (This is exactly what it sounds like! Get down on all fours and walk around like a bear. Do this for a short distance and we guarantee you’ll be worn out.)
Crab walk (Again, get on all fours, but face upwards. This is slightly more awkward than bear crawls, but it builds great strength and endurance.)
Cardio & stretching
Try yoga or pilates today if you need a boot camp breather.
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Week 4: Tuesday | Thursday | Saturday
Here’s your introduction to yoga! Click here for a brief tutorial on beginner yoga positions, led by Dr. Oz!
Tuesday
Try to attempt a one hour Yoga class or just do 1 hour of cardio
Thursday
Walk/Jog for ½ mile (800 meters)
Saturday
Cardio for 1 hour or, if you weren’t able to attend a yoga class earlier in the week, go now!
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Halftime Checklist
Halfway through the Ultimate Health Challenge, employ these 3 techniques to boost your energy and weight loss.
- Eat Umami Foods
From the Japanese word meaning “delicious,” umami is the 5th taste you’ve probably never heard of. These foods are savory and satisfying – which means you’ll eat less and lower your salt intake. Examples of umami foods include: mushrooms, Parmesan cheese, anchovies, low sodium soy sauce, asparagus and olives. - Skip Dinner Once a Week
While this may sound harsh, you will be replacing food with a reward activity: new clothes for your new figure, date night with your mate, a massage or any other pampering activity. You can eat plenty of satiating foods throughout the day and this will cut your weekly caloric intake by approximately 500 calories. - Take Real Steps
This means that 500 of your daily 10,000 steps should be real steps – this means tackling staircases or walking uphill. Climbing steps will increase your heart rate and the amount of calories you’re burning!
Click here for the BBQ Chicken with Cabbage and Pear Slaw.
Click here for the Blackened Tilapia with Grilled Vegetables.
- Eat Umami Foods
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Weeks 5-8: Focus on the Goal
During the last 4 weeks of the Ultimate Health Challenge, it's important to focus on your goals. This means targeting your waist, weight and BMI (body mass index). At this point in the challenge, you know what foods and exercises work for you. If you need to take more steps, do more weight training, cut out another 100 calories - do it.
If you need some external motivation to remember why you're on this health challenge, go out and purchase a new pair of jeans or a bathing suit that is one size smaller then what you're currently wearing. Your goal over the next 4 weeks is to fit in them - and love them!
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Weeks 5-8: The Tight End Workout
During the last 4 weeks of the challenge, employ the Rule of 3s to amp up your workout: work out 3 times a day/3 times a week. Yes, that's 3 times a day. Get creative in your workouts. If you sit at a desk during working hours, replace your chair with a fitness ball. You can engage your core, do leglifts and even knock out a few sets of crunches.
1. 10,000 steps every morning
2. Strength training workout in the evening
3. Bonus workout during working hours
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Weeks 5-8: Instant Replay
Look back during your time on the challenge and what you were eating when you lost the most weight. Put those recipes back into automated rotation.
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Weeks 5-8: Become a Coach
The best way to reinforce what you've learned is to chronicle your progress and create your own health bible. This includes recipes that did (and didn't!) work for you, the exercises you loved most, tips for finding the time to exercise and meal automation. Then help a friend start their weight loss journey using everything you've learned.