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Daily Monitoring Sheet on Shared Google Drive

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Daily Monitoring Sheet on Shared Google Drive

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You can use this link also to access shared file

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I'm starting intermittent fasting to prioritize my health. I believe it will improve my physical well-being by aiding in weight management and boosting metabolism. Additionally, I'm eager to experience the mental clarity and focus it promises, hoping it will bolster my confidence and overall sense of well-being.

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Apart from intermittent fasting’s potential health benefits like improved metabolism, weight management, cognitive function and longevity. I also appreciate the discipline it brings to my eating habits. Personally, I aim to lose 30lbs with the aid of intermittent fasting before my marathon this coming November. 😊💪

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IMPORTANT STEP #1: How to add picture and text in your padlet posts. Watch this!

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IMPORTANT STEP #1: How to add picture and text in your padlet posts. Watch this!

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No Picture. No Text. No Entry to this UFC. PM or call me if you are having difficulties posting your entry- CraZYx Prof Bong

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One of my first dominoes for 2024 is Health. UFC is one way our Abundance Community Extraordinaire can support each other towards our individual health goals- CraZYx Prof Bong

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One of my first dominoes for 2024 is Health. UFC is one way our Abundance Community Extraordinaire can support each other towards our individual health goals- CraZYx Prof Bong

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What Doctors Who Study and Prescribe IF say about it (Science and Experience-Based)

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What Doctors Who Study and Prescribe IF say about it (Science and Experience-Based)

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Types of FASTS that can be recorded for IFC

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Types of FASTS that can be recorded for IFC

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Embarking on this 60-day intermittent fasting journey to cultivate discipline, boost energy levels, and achieve sustainable weight management, all with the ultimate goal of becoming physically fit for my family, particularly for my kids, fostering a healthier and more active family lifestyle.

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From being a gym fanatic to having an eating disorder (Anorexia), from having kids to loving food. Gained weight, and loosing weight became a struggle. This on and off relationship with intermittent fasting became a habit of mine until having my health ABSbundance family gave me a boost to challenge myself to become better and exceed the achievement that I previously made. Cheers to good health!

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In 2024, I’m embarking on the ultimate fasting challenge to wholeheartedly commit to a healthier version of myself. This journey is not just for me, but for my family, aiming to instill habits that promote well-being and create a positive impact on our lives. Here’s to a year of health, vitality, and shared happiness!

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My goal is to lose 15kg, build endurance and be able to be physically fit so I can work longer with less pain.

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Papa P: Pio is participating in the IF Challenge because he wants to look fit again so that he could happily do the "Hokey Pokey."

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Papa P: Pio is participating in the IF Challenge because he wants to look fit again so that he could happily do the "Hokey Pokey."

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Machete?

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Frequently Asked Questions about the Contest FAQ

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Frequently Asked Questions about the Contest FAQ

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BiZ CoACH | Atomic Transformation with ZYX Thinking

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This UFC is inspired by the unprecedented success and fun of Acube Founding Partner Atty Jan Aliling's Walk The Talk Challenge.

Here are the draft FAQs. This will be finalized today...

1. What is UFC? UFC officially stands for Ultimate Fitness Commitment. It can also stand for Ultimate Fasting Challenge. The 60 day period covered is 12:01 am Jan 8 to 11:59 pm Mar. 8. The official website, with links to all relevant material including the daily monitoring sheet is a padlet with this link: https://padlet.com/VCoachBong/IntermittentFasting

2. Who can join? Officially Abundance members, present and past, and their "official" spouses. So once Abundance, always Abundance. Kasi nga, Abundance is our birthright! And Abundance is family.

3. How to join?
Step #1: Just post a photo and caption/title/ text on the UFC padlet. The ideal photo is an old one where you were at your fittest or a future one which you aspire to be in 60 days. The text/ caption to the photo includes your thoughts about this UFC. Kindly identify yourself when you post so we don't commit a mistake in identifying you. No post, no picture,no entry

Daily Step: Post how many fasting hours for the day in the google sheet.

4. What are the prizes? The real prize is an enjoyable, but competitive barkada and community effort to get healthier this 2024. But c/o CraZYx Prof Bong's TransFORMe, there are 2 special prizes with trophies or plaques:
Highest accumulated hours of fasting during the period

Highest percent compliance to your declared daily fasting commitment

5. What is the minimum fasting time? To be considered IF (intermittent fasting) qualified, the minimum fast per day is 14 hours. Below this time, you are not fasting.

6. Do you need to download or use Fasting App? It is useful but not required. An app helps monitor fasting times but this can also be done manually. Honesty system works in Abundance.

7. How is fasting time measured per day? There are 24 hours in a day. Unlike fasting apps, we measure from 12:01 am to 11:59 pm of the day itself. Hours from previous days and future days are not counted. Your fasting hours are equal to 24 hours - (time your first ate- time you last ate). Examples:

Your first meal started at 10 am. Your last meal ended 8 pm. Your fasting hours = 24 hrs- (number of hours between 10 am and 8 pm) = 24 - 10 hrs = 14 hours for this day. You record this as 14 hours in the monitoring sheet.

Your first meal: 8 am. Your last meal 8 pm. Your fasting hours = 24 hrs- (number of hours between 8 am and 8 pm) = 24 - 12 hrs = 10 hours for this day. You record this as zero hours in the monitoring sheet because the minimum fasting hours per day is 14 hours (lesser than this does not qualify for IF)

Your first meal started at 11 am and you stopped eating for the day at 1 pm. Your fasting hours = 24 hrs- (number of hours between 11 am and 1 pm) = 24 - 2 hrs = 22 hours for this day. You record this as 22 hours in the monitoring sheet.

8. I did not complete the hour? Can I round off? Yes, we only measure hours. Please round off to the nearest hour. So if you fasted 14 hours 12 minutes, round if off and record 14 hours. But if you fasted 15 hours, 31 minutes, round it off and record 16 hours.

9. What can I eat and drink during the fasting window? If you really want real results, then eat absolutely nothing (no chewing gum, mint, etc) and drink only water, black coffee or herbal tea. Anything else, including artificial sweeteners make IF much harder to sustain.

10. What is DFC or Declared Fasting Commitment? DFC refers to the one-time declaration of the contestant of their daily fasting regimen. The first number refers to the fasting hours and second number refers to the eating window. The first number and second number should total 24 hours. There are no decimal places used. So the DFC can be from one of the following: 14:10, 15:9, 16:8, 17:7, 18:6, 19:5, 20:4, 21:3, 22:2, 23:1. While 24:0 is theoretically and physically possible for 1 or a few days, this cannot be a DFC becomes the contest runs for 60 days and it is not recommended to have a DFC of 24:0 for 60 days.

11. Can I go beyond the number of fasting hours in your DFC? Yes! For example, your DFC is 16:8 and you actually fasted 23 hours. Then you get credit for 2 things: 23 hours for the accumulated fasting and 100% compliance for the day. The prize fo rhighest compliance is for the 60 day period and the highest compliance rate is 100% for 60 days

12. Because of #14, should i use a DFC of 14:10 to make it easier for me to comply for the day. Yes, you can do this. However, in case there is a tie for the same compliance % for 60 days, then the tie breaker is the person with the higher DFC.

13. Should I have fun during this fast fitness? You should. If you dont, you are not doing it the right way.

14. TransFORMe this 2024!

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UFC: Ultimate Fitness Commitment 2024 | BiZ CoACH

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This UFC is inspired by the unprecedented success and fun of Acube Founding Partner Atty Jan Aliling's Walk The Talk Challenge. Here are the draft FAQs. This will be finalized today... What is UFC? UFC officially stands for Ultimate Fitness Commitment. It can also stand for Ultimate Fasting Challenge.

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Jan The Man on UFC and NYC- I will run the New York City NYC marathon Nov. 2024 using my own body’s fuel. I am fasting to make my body fat adapted. I doesnt hurt also to lose another 30 lbs for the race.

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Jan The Man on UFC and NYC- I will run the New York City NYC marathon Nov. 2024 using my own body’s fuel. I am fasting to make my body fat adapted. I doesnt hurt also to lose another 30 lbs for the race.

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1st Marathon Major. Salute!

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We are only getting started! 2024 I am alive and beautiful! Remove 30lbs pls

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When I started going out with Rezza (di pa kami nuon), I was a runner. It was typical for me to join 10k or 21k runs around every 2-3 weeks. I was at the peak of my physical health. That was around 2010. Nasabi ko sa kanya minsan that I don't have a problem with my belly -- di naman ako 6pack abs nuon, at di rin naman beer belly.

Anyway, my definition of health is simpler now: being able to do the things I love to do today and until I'm in my 90's! I do today what my 90 year old self will thank me for.

The first time I tried (serious) fasting, it was around Jan 2008, mentored by my friends at Victory. It was part of our prayer and devotion to start the year. I've been fasting in some way or form at the start of the year for the past 10+ years.

Around 2018, I also learned about Intermittent Fasting from the science perspective. Bottom-line: When fasting, The energy that would have been spent digesting can go to healing. I started skipping breakfast. What I loved about it is: I have 1 less thing to think about in the morning.

My purpose now for joining this UFC is to journey together with you, classmates, and learn more about myself through fasting. It will also form part of my meditation and mindfulness practice.

Here's to our growth in mind, body, spirit. Yehey!

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 Coach Edwin S. Soriano on Instagram: "Gmorning! Whatcha doin’ today? How does that make things better?"

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14 likes, 0 comments - coachedwinsoriano on November 18, 2023: "Gmorning! Whatcha doin’ today? How does that make things better?"

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View this post on Instagram

A post shared by Coach Edwin S. Soriano (@coachedwinsoriano)