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Super Fit Challenge: Week 1

Written by Dorrel Mclaren.


We are in the first week of our eight-week super fit family challenge.  Read the program overview before getting started.

Week 1 Challenge: Each person should drink half his/her weight, in ounces, of pure water every day (e.g., if you weigh 100 pounds, drink 50 ounces of water per day). Start each day with 16 ounces of warm or room temperature water before breakfast, then spread the balance over the rest of the day.

Exercise:  Purchase a pedometer or use app on your cell phone to calculate steps. Each person’s goal is to walk 10,000 steps per day, or get as close as possible. Start out aiming for 2,000 steps if you have not been exercising regularly. 10,000 steps is about about 5 miles.

Super Fit Tracking

Get a blank notebook and start a Health Journal to keep track of progress during the challenge. Calculate and record the following for each family member:


BMI (body mass index)

“Out of Breath Test”

  • Test each family member to see how many steps he or she can climb, or how far he or she can quickly walk without getting short of breath. Record this number.

Healthy Activities

  • Think about some healthy activities you can engage in. Record your ideas in your journal. 

Superfit Tips

Try to integrate the following tips into your lifestyle throughout the challenge

Healthier Mealtimes at Home

  • Use an answering machine during dinner at home.
  • Reduce the number of visits to fast food restaurants visit per week.
  • Switch from large to small dinner plates.

Healthier Nutrition Choices

  • Eat at least two servings of fruit or vegetables at each meal.
  • Strategize with your family about how to increase the intake of plant proteins (dried beans and peas, nuts, grains and seeds). Try a different one of their ideas each day this week.


  • Cut the caffeine (chocolate, cocoa, soft drinks) after 3PM.  Soon we hope you will remove caffeine and soft drinks from your diet.


  • Cut your media time (total TV, computer and video game time) to less than four hours a day, especially for children.
  • Remove the TV, computer and video game machines from the bedrooms and move them to a common area.


How to Calculate BMI

BMI is your weight (in kilograms) over your height squared (in centimeters). Let’s calculate, however, using pounds and inches.  For instance, the BMI of a person who is 5’3" and weighs 125 lbs is calculated as follows:

1.  Multiply the weight in pounds by 0.45 (the metric conversion factor)

  • 125 x 0.45 = 56.25 kg

2.  Multiply the height in inches by 0.025 (the metric conversion factor)

  • 63 x 0.025 = 1.575 m

3.  Square the answer from step 2

  • 1.575 x 1.575 = 2.480625

4.  Divide the answer from step 1 by the answer from step 3

  • 56.25 / 2.480625 = 22.675737

The BMI for a person who is 5’3" and weighs 125 lbs is 22.7 or practically, 23.