Maintain Challenge – Millennium Health and Fitness

Maintain, Don't Gain Weight Maintenance Virtual Challenge

The Maintain, Don’t Gain Weight Maintenance Virtual Challenge begins Monday, November 21st, 2022 and runs through January 9, 2023.

Join the challenge NOW!

The holidays can be a festive and joyous time of year; however, it is also one of the most stressful times.

Help yourself and others stay more focused on weight maintenance and healthy eating this holiday season with the Maintain, Don’t Gain Weight Maintenance Challenge!

How to take the challenge:

Weigh-in at the beginning and end of the program
Log your physical activity, weight, and healthy eating on personal tracking sheets
Healthy eating, physical activity, and stress management tips are available to participants

Earn your Certificate of Achievement when you complete the challenge!

Size does count

Food and serving size	Equals the size of a …	Number of calories per serving	Number of grams of fat per serving
3 oz of meat	Deck of cards	225	15
1 oz of cheese	Domino	100	8
½ cup of pasta	Tennis ball	80	1
½ cup of grapes	Light bulb	60	0
1 cup of green salad	Baseball	25	0
2 pancakes (no butter, no syrup)	(2) 16oz cottage cheese lids	120	4
½ cup of rice	Cupcake wrapper	120	0
4 oz hamburger patty	Lid of a quart mayo jar	150	24
2 tablespoons of peanut butter	Table tennis ball	100	15
Glass of 2% milk	1 cup measuring cup	120	5

Additional Resources

ACSM a-road-map-to-muscle-recovery

ACSM high-intensity-interval-training

Weight Loss and Nutrition Myths

Tips to increase exercise intensity

Healthy Recipe Modification Handout