Challenge 3 Grace Bay, Turks and Caicos Set - Bedtime & Meal Planning Starts January 22
kaliswalker
Posts: 1,277 Member
This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on your team’s discussion board. Thanks!
🌎️Challenge #3 Saturday, January 22 - Friday, January 28🌎️
✈️DESTINATION Grace Bay, Providenciales, Turks and Caicos 6,000 Miles - Set Bedtime & Meal Planning
The challenge begins Saturday morning. Exercise and Set Bedtime & Meal Planning done before SATURDAY does not count!!!
***Meal Planning starts on Friday so you can plan your meals for the next day.
Grace Bay is ranked as one of the cleanest and most beautiful beaches in the world. Walk along its calm turquoise water. Feel the soft warm white sand between your toes. Three beaches join and you can walk 12 miles. The calmness of the water, is attributed to the worlds 3rd largest barrier reef about a mile from the beach.
There are many water sports to choose from - catamaran sail, diving, electric powered surf board, fish, kite board, jet ski, parasail, sailboat, scuba dive, snorkel with a sea scooter, stand up paddleboard, water ski, windsurf, or wing foil. Remember your underwater camera as you explore the coral reef. This is world class diving, with the world’s 3rd largest coral reef surrounding the island. Do take a peaceful paddle in a glass bottomed kayak to feel the lulling soft waves and see the many colorful fish. Give yourself time to relax and unwind too.
To top it off we will have award-winning photographers with us for photoshoots complete with their camera drones. The pictures will look like they were photo-shopped! In the evening we’ll enjoy a reggae sunset dinner cruise to Caicos Banks.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life – Set Your Bedtime & Meal Planning
A good evening routine promotes relaxation and a better sleep. Creating and maintaining this routine provides a sense of calm, and something to look forward to. This regularity eases day-to-day stresses.
As adults we may be lax at what time we go to bed, but having a set bedtime is beneficial to our health and quality of sleep. Consider your evening routine as starting after dinner. What do you usually do in the evening? Do you have set times to accomplish these things? This week make a bedtime countdown schedule for yourself. Start with setting your bedtime, then back up from there. What preparation can you do tonight, to make tomorrow a better day? What tasks do you need to accomplish before bed time? Be realistic, there are times you will be going to bed later and that is ok, still have some structure in your timing so there is a sense of importance about going to bed and having a great sleep.
Some parts of your evening routine can be done earlier in the evening so there is less to do right before bedtime. For instance, brushing your teeth can be done any time after dinner. If you are not going out, give yourself permission to get into your pyjamas earlier. Doing these tasks can start the process of relaxation and make the transition into a great sleep much easier.
What things are in your evening routine – walking the dog, supervising homework, putting the kids to bed, laundry, phone calls, TV, making lunches, exercise, soaking in the tub, medications, MFP, tidy up, etc. Can you set a time to start and finish these tasks?
Include a time to turn off tech. With all the buzz on MFP, Twitter, Facebook, Reddit, Instagram, TikTok, etc. the pop-up notifications on your phone, tablet, and computer, it is hard to turn off. But it will still be there tomorrow.
Keeping a regular sleep schedule—even on weekends—maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily.
While it is suggested you have a pre-determined evening routine, what you are really aiming for is having a set bedtime. One way to make sure you stick to a schedule is to set an alarm for bedtime just like you set an alarm for waking up. Set it 30 minutes to an hour before you want to go to bed to remind yourself it's time to wind down. Have some sense of urgency about getting to bed on time.
✔️To score points this week - set a reasonable bedtime and get into bed by YOUR pre-determined bedtime. If you are in bed by YOUR bedtime score 10 points. If you dawdle and distract yourself and do not get to bed on time, score zero points.
Summary
Record all exercise minutes. It's 6,000 Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
Get to Bed on Time = 10 points - all or nothing
Meal Planning - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.
You can record this on one thread. (example)
My Exercise: 120
My Get to Bed: 10
My Meal Planning: 9
Team Exercise: 1655 + 120 = 1775
Team Get to Bed: 100 + 10 = 110
Team Meal Planning: 45 + 15 = 60
****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things. Let your Team Leaders know if you have any questions.
🌎️Challenge #3 Saturday, January 22 - Friday, January 28🌎️
✈️DESTINATION Grace Bay, Providenciales, Turks and Caicos 6,000 Miles - Set Bedtime & Meal Planning
The challenge begins Saturday morning. Exercise and Set Bedtime & Meal Planning done before SATURDAY does not count!!!
***Meal Planning starts on Friday so you can plan your meals for the next day.
Grace Bay is ranked as one of the cleanest and most beautiful beaches in the world. Walk along its calm turquoise water. Feel the soft warm white sand between your toes. Three beaches join and you can walk 12 miles. The calmness of the water, is attributed to the worlds 3rd largest barrier reef about a mile from the beach.
There are many water sports to choose from - catamaran sail, diving, electric powered surf board, fish, kite board, jet ski, parasail, sailboat, scuba dive, snorkel with a sea scooter, stand up paddleboard, water ski, windsurf, or wing foil. Remember your underwater camera as you explore the coral reef. This is world class diving, with the world’s 3rd largest coral reef surrounding the island. Do take a peaceful paddle in a glass bottomed kayak to feel the lulling soft waves and see the many colorful fish. Give yourself time to relax and unwind too.
To top it off we will have award-winning photographers with us for photoshoots complete with their camera drones. The pictures will look like they were photo-shopped! In the evening we’ll enjoy a reggae sunset dinner cruise to Caicos Banks.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life – Set Your Bedtime & Meal Planning
A good evening routine promotes relaxation and a better sleep. Creating and maintaining this routine provides a sense of calm, and something to look forward to. This regularity eases day-to-day stresses.
As adults we may be lax at what time we go to bed, but having a set bedtime is beneficial to our health and quality of sleep. Consider your evening routine as starting after dinner. What do you usually do in the evening? Do you have set times to accomplish these things? This week make a bedtime countdown schedule for yourself. Start with setting your bedtime, then back up from there. What preparation can you do tonight, to make tomorrow a better day? What tasks do you need to accomplish before bed time? Be realistic, there are times you will be going to bed later and that is ok, still have some structure in your timing so there is a sense of importance about going to bed and having a great sleep.
Some parts of your evening routine can be done earlier in the evening so there is less to do right before bedtime. For instance, brushing your teeth can be done any time after dinner. If you are not going out, give yourself permission to get into your pyjamas earlier. Doing these tasks can start the process of relaxation and make the transition into a great sleep much easier.
What things are in your evening routine – walking the dog, supervising homework, putting the kids to bed, laundry, phone calls, TV, making lunches, exercise, soaking in the tub, medications, MFP, tidy up, etc. Can you set a time to start and finish these tasks?
Include a time to turn off tech. With all the buzz on MFP, Twitter, Facebook, Reddit, Instagram, TikTok, etc. the pop-up notifications on your phone, tablet, and computer, it is hard to turn off. But it will still be there tomorrow.
Keeping a regular sleep schedule—even on weekends—maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily.
While it is suggested you have a pre-determined evening routine, what you are really aiming for is having a set bedtime. One way to make sure you stick to a schedule is to set an alarm for bedtime just like you set an alarm for waking up. Set it 30 minutes to an hour before you want to go to bed to remind yourself it's time to wind down. Have some sense of urgency about getting to bed on time.
✔️To score points this week - set a reasonable bedtime and get into bed by YOUR pre-determined bedtime. If you are in bed by YOUR bedtime score 10 points. If you dawdle and distract yourself and do not get to bed on time, score zero points.
Summary
Record all exercise minutes. It's 6,000 Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
Get to Bed on Time = 10 points - all or nothing
Meal Planning - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.
You can record this on one thread. (example)
My Exercise: 120
My Get to Bed: 10
My Meal Planning: 9
Team Exercise: 1655 + 120 = 1775
Team Get to Bed: 100 + 10 = 110
Team Meal Planning: 45 + 15 = 60
****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things. Let your Team Leaders know if you have any questions.
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