For weight loss I like to have clients do some documenting of challenges using smart phones.
Take a picture of every thing you eat challenge, this gets them looking at what they are eating more critically. And if you are posting these pics somewhere, it really makes them think twice about what they are consuming.
Take a picture of how far you park from the entrance of stores and work challenge. This one gets them walking more throughout the day, but remind them to consider safety if they are leaving stores and work alone and/or late at night.
Take a picture of your weight on a scale (standing on a scale, picture of their feet and read out) three times a day challenge. While I don’t like to do a lot of weigh ins, this challenge keeps their minds on their weight loss goal. I recommend that they try to get on the scale right before each meal. I have also consider having them get on again immediately after each meal, but so far it hasn’t been necessary for getting results.
You can put your own ideas into those frameworks and challenge goals, minimums, awards, etc.
with so many people now using biometric devices, you could run a weekly step activity challenge. To make it fair to those who have conditions that limit total activity you could come up with a handicap, or give a challenge for ‘most improved’.
I like Karin’s idea of step counting. So that everyone has a chance of winning something, you could have a raffle each week. Maybe a participant gets 3 tickets in the raffle if they do 10,000 or more steps every day. 2 tickets if they do at least 50,000 steps in the week (10,000 for 5 days or about 7,500 per day). 1 ticket if they keep track, no matter how many steps they do, because observing and measuring their behavior is a big start for some people.
Another thing I have done with my small-group members is to get them to cross training by challenging them to do at least one of each of three types of workout in during the week – a strength, a cardio, and a yoga/stretch/roll/recovery.
You can ask your contestants to complete a variety of exercises with a specific number of repetitions. Then they must post them either on their Facebook page or your FB page and those with the most views an/or likes and shares get extra points towards a gift certificate or some kind of a prize at the end of the contest….I’m just throwing out there some ideas :-)!