Rules

RULES:

THE HONOUR SYSTEM RULE

-               Keep your own score and do so with absolute integrity. 

-               Judge yourself as harshly as you would judge your opponent.

COMMUNICATION (5 pts per day x 7 days = 35 pts per week): 35 pts

-               Players must comment on EMS Game On Blog or email Communication Rep AT LEAST once per week (weekly weight submission does not count as contact).  Individual communications are encouraged.

FOOD (6 pts per meal x 5 = 30 pts per day x 7 days = 210 pts per week): 210 pts

-               5 meals per day

-               In each meal: palm-sized lean protein, thumb-sized healthy fat, fist-sized carbohydrates (whole grains or fruits) that must be eaten together in one sitting

-               EMS EXCEPTION: Players can break apart TWO meals MAX per day*

-               Add 2 fist-sized portions of vegetables in at least two meals each day

-               No fewer than 2 hours and no more than 4 hours apart, meals are eaten in one sitting

-               EMS EXCEPTION: Players have a total of ONE extra hour to delay meals per day**

-               Meals cannot contain any of the FLABB foods

-               Cucumbers or celery are allowed between meals without penalty

-               As many green vegetables as you want are allowed at each meal (marked with * in book)

EXERCISE (20 pts per day x 7 days = 140 pts per week): 140 pts

-               20 minutes of exercise each day, 6 days a week

-               Exercise constitutes anything that gets your breathing rate up (min fast walking)

-               Points are lost even if you’re too sick to exercise but stretching/slow walking is allowed only in these cases

WATER (10 pts per day x 7 days = 70 pts per week): 70 pts

-               3L of water each day

SLEEP (15 pts per day x 7 days = 105 pts per week): 105 pts

-               7 hours of sleep each night minimum

HABITS (20 pts x 7 days = 140 pts per week): 140 pts

-               Eliminate an unhealthy habit while practicing a healthy habit

-               Habits must be declared to teammates at the beginning of the game and stuck with throughout the game

-               A change in habits costs 50 points

* i.e. If needed, you could eat one component, such as the protein, at the hospital and the rest of the components later at base.

** i.e. If you have a meal 4.5 hours after the previous, then you used 30 minutes of time and still have up to another 30 minutes to delay another meal