The Healthwise 12 Week Challenge is your opportunity to take positive action on your health and lifestyle.  Take 12 weeks to focus on making positive changes to your health and lifestyle and you could win the trip of a lifetime courtesy of Healthwise Active Travel and Kumuka Worldwide.  So, not only will you be jumping for joy with all the new found energy you have, but you will have the trip of a lifetime to look forward to!! What more incentive do you need?  Your time is now!!    

The competition is open to all Healthwise Global clients within Australia. To be eligible, you need to submit some before and after photos, take note of certain measurements and be prepared to write about the changes you experienced throughout the competition and how it's changed your outlook on your health and lifestyle.

We have had concerns in the past in relation to people not wanting to take their photographs for the challenge.  Please do not let this put you off changing your life forever! We have run the 12 Week Challenge for 9 years and not one photo has has ever been released without consent and even better for you to know this year even the HWG staff do not see your photos unless you submit your after shots! 

Dates

Midnight Sunday 3rd April 2011 AEST - Registration Opens.
Upload your 'Before' photos and measurements.

Midnight Sunday 10th April 2011 AEST - Registration Closes.
All photos and measurements must be uploaded.

Midnight Sunday 26th June 2011 AEST – Final Submission Open.
Website open to upload 'After' photos, measurements and essays.

Midnight Sunday 3rd July 2011 AEST – Final Submission Closes
Website closed for upload of 'After' photos, measurements and essays.

Friday 8th July 2011 AEST - Winners Announced!

Judging

Three criteria will be used in judging:

• Visual
  
  A front and side shot must be taken prior to the competition beginning - these are the "before" shots.  The same photos must taken at the end of the competition which are your "after" photos.  These photos should be in as minimal clothing as possible to enable the judges to determine the areas of greatest change over the course of the competition.  Photographs must be taken of the entrant in gym wear, swimwear or underwear:
  
  Females: gym clothes / two piece swimwear / underwear / short shorts
  Males: gym clothes / swimwear / underwear
  
  ALL ENTRANTS MUST BE HOLDING THEIR NATIONAL NEWSPAPER OF THAT DAY TO ENSURE THE PHOTOS ARE LEGITIMATE. PLEASE ENSURE THE NEWSPAPER IS NOT COVERING ANY OF YOUR BODY.


• Measurements
  
  You must supply body measurements in centimetres (cm), both before the competition starts and when it ends: (click here for all photos of how to take measurements) We are getting you to take these measurements because we want to see how your strength improves in both upper and lower body over the 12 weeks. If you follow the Healthwise training tips then you will find both changes in your body size as well as stronger and tighter muscles. All strength tests should be performed until fatigue and maximum effort so results will be accurate at completion.


• Health and Lifestyle Goals


• Neck (middle of neck)


• Arm L/R (where shoulder muscle - deltoid - ends)


• Chest (nipple height)


• Ribcage (on sternum just below chest)


• Waist (narrowest part from behind)


• Abdominals (belly button)


• Hips (widest part as viewed from behind)


• Upper thigh L/R (widest part)


• Knee L/R (just on top of kneecap)


• Calf L/R (widest part from behind)


• Strength tests - Sit-ups, Push ups, wall squat (see details below) 

Sit up test - 

(click here for all photos of how to perform sit ups)

Starting position - Laying on an even surface with both knees bent and back flat on the ground. All levels need to be performed without any jerking movement or thrusting forward and feet must stay flat on the ground with no weight on them or assistance. The upper back must be raised from the ground so that only your lower back and waist is in contact with the floor.

Level 1
From full laying position you need to perform a sit up and take your fingers to your knees

Level 2
From full laying position you need to perform a sit up and take your forearms/elbows past your knees

Level 3
From full laying position, cross your arms across your chest and raise your upper and middle back off the ground

Level 4
From full laying position, place your hands behind your head just behind each ear and slowly raise your upper back off the ground

Level 5
From full laying position, raise arms above your head so that your arms are flat on the ground also and keeping your arms locked over your ears slowly raise your upper back off the ground

Push up test -

(click here for all photos of how to perform push ups)

- Maximum number of push ups in 1 (one) minute.

Female starting position is lying face down on an even surface and placing your hands approximately shoulder height and raising upper torso from the ground with knees bent on the ground until arms nearly lock out at upper phase. Lower your body back towards the ground until your nose touches the ground keeping a straight back and repeat

Male starting position repeat above except no contact with the ground except for toes and body must be kept straight with no raise in the hips or waist.

Wall Squat test -

(click here for all photos of how to perform wall squat)

- Total measured time until failure

You must find a stable and strong wall that can support your whole weight and is at 90 degrees to the floor. Lean back against the wall and squat down until knees are at right angles to body and knee to foot is straight up and down. No contact can be made with any part of your body or the wall with your arms/hands. As soon as position is obtained then the time will start and test completed when position differs from above or client calls a stop to test.

Resting Heart Rate

You must also supply your resting heart rate in beats per minute (bpm).  To do this, be seated for a couple of minutes, then take your pulse for 15 seconds and multiply by 4.  Contact your Healthwise Global representative for assistance with these measurements.

• Written
  
  Tell us in 350 words or less how getting into fantastic shape has affected your life.  To be the Healthwise Global 12 Week Champion you must show improvements in all aspects of your life, not just the physical.  We also want to hear from a relative or friend as to what difference they feel that the challenge has made in BOTH your lives.

Entry

All submissions for the 12 Week Challenge will be done online through this website from Monday 4th April 2011.  Check the rules or contact your Healthwise representative for more information!