Monthly Team Challenges for May 2022
316Judith
Posts: 11,666 Member
Good Morning
Tomorrow we begin a brand new month. Hard to believe that April has gone by so quickly. Thank you for joining me for April's Team Challenges. You have worked hard & done a great job in meeting your daily goals. Well Done Team!
May I encourage you to raise the bar for May even higher to achieve your personal best in meeting your daily goals.
To do just that I am including an article on the importance of why nutrition is important part of fitness.
Why Nutrition Is the Most Important Part of Fitness
By Darla Leal Updated on September 30, 2020
Medically reviewed by Mia Syn, MS, RDN
The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research, nutrition has the largest impact on our fitness.ο»Ώο»Ώ Using food as our medicine has become a popular theme for health improvement.
The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. Eating right can help us reduce body fat, lose a few pounds, feel more confident, and reduce our risk of illness.Β
Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyles as a way to improve overall health by reducing obesity and related disease.Β
Food Is Our Medicine
Nutrient-dense foods, or "superfoods," include lean proteins, healthy carbohydrates, and fats essential to our health. SuperfoodsΒ are a rich source of vitamins, minerals, and antioxidants relative to the amount of calories that they contain.
Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness.ο»Ώο»Ώ Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help protect out cells from potential free radical damage.Β
Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat.Β
Eating healthy food helps improve health, and can also enable us to reach fitness goals.Β
Let's make the month of May our priority in setting good Food Choices as we plan out our Nutrition and Fitness Goals
This month I have provided two Team Challenges for Nutrition and Fitness with incorporating some of the suggestions the above article provided on "Superfoods" and some key Fitness tips with at least 2 exercises provided for you to try out.
Let's raise the Bar together to our Personal Best as we get Healthy together.
Nutrition Goals
Begin your day with a Healthy Breakfast that includes fibre, whole wheat, fresh fruits
Add fruits or berries 2 times a week to your meal plan
Drink at least 6 to 8 glasses of water per day
Track your calorie intake
Increase your Fibre intake to at least 25 grams daily "avocado" is a good source
Increase your Vegetable intake with adding 1 or 2 new veggies this month
Healthy Snacks, introducing 1 or 2 new Snack Foods this month, apples dipped in peanut butter, handful of almonds, avocado slices on whole wheat toast, yogurt, fresh fruit, fresh cut up veggies
Fitness Goals
Increase your Cardio and Strength Training minutes this month
Cardio 5x per week 25 to 35 minutes or more per session
Strength Training 3x per week 20 to 30 minutes per session
Choose at least 2 new Cardio and Strength Training Exercises this month
Commit to using these new Exercises throughout the whole month of May
Examples for Cardio: Swimming, Stationary Bike, Power Walking, Jump Rope, Jumping Jacks,
Examples for Strength Training: Leg Raises for strength, Light Weights for building arm strength, full body stretching that stretches and increases overall strength in arms legs and core.
Below is a great Full Body Chair exercise video I use, it includes both Cardio and Strength Training exercises, you can modify any of the exercises shown to meet your needs.
https://youtu.be/c3NDzgqjfyU
So who is onboard with me for the Month of May? Let's push forward to Healthy Living together. We can, 1 step and 1 day at a time.
God Bless
Your Friend and Team Leader
Judith
Tomorrow we begin a brand new month. Hard to believe that April has gone by so quickly. Thank you for joining me for April's Team Challenges. You have worked hard & done a great job in meeting your daily goals. Well Done Team!
May I encourage you to raise the bar for May even higher to achieve your personal best in meeting your daily goals.
To do just that I am including an article on the importance of why nutrition is important part of fitness.
Why Nutrition Is the Most Important Part of Fitness
By Darla Leal Updated on September 30, 2020
Medically reviewed by Mia Syn, MS, RDN
The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research, nutrition has the largest impact on our fitness.ο»Ώο»Ώ Using food as our medicine has become a popular theme for health improvement.
The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. Eating right can help us reduce body fat, lose a few pounds, feel more confident, and reduce our risk of illness.Β
Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyles as a way to improve overall health by reducing obesity and related disease.Β
Food Is Our Medicine
Nutrient-dense foods, or "superfoods," include lean proteins, healthy carbohydrates, and fats essential to our health. SuperfoodsΒ are a rich source of vitamins, minerals, and antioxidants relative to the amount of calories that they contain.
Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness.ο»Ώο»Ώ Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help protect out cells from potential free radical damage.Β
Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat.Β
Eating healthy food helps improve health, and can also enable us to reach fitness goals.Β
Let's make the month of May our priority in setting good Food Choices as we plan out our Nutrition and Fitness Goals
This month I have provided two Team Challenges for Nutrition and Fitness with incorporating some of the suggestions the above article provided on "Superfoods" and some key Fitness tips with at least 2 exercises provided for you to try out.
Let's raise the Bar together to our Personal Best as we get Healthy together.
Nutrition Goals
Begin your day with a Healthy Breakfast that includes fibre, whole wheat, fresh fruits
Add fruits or berries 2 times a week to your meal plan
Drink at least 6 to 8 glasses of water per day
Track your calorie intake
Increase your Fibre intake to at least 25 grams daily "avocado" is a good source
Increase your Vegetable intake with adding 1 or 2 new veggies this month
Healthy Snacks, introducing 1 or 2 new Snack Foods this month, apples dipped in peanut butter, handful of almonds, avocado slices on whole wheat toast, yogurt, fresh fruit, fresh cut up veggies
Fitness Goals
Increase your Cardio and Strength Training minutes this month
Cardio 5x per week 25 to 35 minutes or more per session
Strength Training 3x per week 20 to 30 minutes per session
Choose at least 2 new Cardio and Strength Training Exercises this month
Commit to using these new Exercises throughout the whole month of May
Examples for Cardio: Swimming, Stationary Bike, Power Walking, Jump Rope, Jumping Jacks,
Examples for Strength Training: Leg Raises for strength, Light Weights for building arm strength, full body stretching that stretches and increases overall strength in arms legs and core.
Below is a great Full Body Chair exercise video I use, it includes both Cardio and Strength Training exercises, you can modify any of the exercises shown to meet your needs.
https://youtu.be/c3NDzgqjfyUSo who is onboard with me for the Month of May? Let's push forward to Healthy Living together. We can, 1 step and 1 day at a time.
God Bless
Your Friend and Team Leader
Judith
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Replies
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Evening Hello Team
In the Month of May I am committed to eating healthy and adding Berries and Avocado in my Breakfast smoothies.
For my Fitness I am committed to Cardio and Strength exercises with using light weights for arm strength I am following the Video with modifying some of the exercises for Cardio.
So what are you doing this month? Hope you will join me. Letβs have a successful month! πππ0 -
Week 1
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2
Tuesday May 3 Team Challenge 1 and 2
Wednesday May 4 Team Challenge 1 and 2
Thursday May 5 Team Challenge 1 and 2
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 20 -
Hi, Judith! I am joining you in the month of May! Here are some of my goals:
1. Walking outside 30 mins.
2. Aerobic walks with Leslie Sansone 5-6 days/ wk.
3. ST daily
4. Water increase due to warm weather
5. Protein 60+grams
6. Relaxation or me time daily
Let's do this!
Week 1
Sunday May 1 πΊ1 -
Week 1 (everything yellow)
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2
Tuesday May 3 Team Challenge 1 and 2
Wednesday May 4 Team Challenge 1 and 2
Thursday May 5 Team Challenge 1 and 2
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 21 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ1 -
Week 1 (everything yellow)
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2πΈ
Tuesday May 3 Team Challenge 1 and 2
Wednesday May 4 Team Challenge 1 and 2
Thursday May 5 Team Challenge 1 and 2
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 21 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ
Tues. May 3πΊ1 -
Good Job Linda and Lori, great to see you onboard. Keep up the great work...ππ
So far I am doing good in increasing my vegetable and fruits in my daily diet in my smoothies and pureed soups ππ
Week 1
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2 π₯ππlight weights
Tuesday May 3 Team Challenge 1 and 2 ππpureed broccoli soup meeting my nutrition goals πͺ exercises
Wednesday May 4 Team Challenge 1 and 2
Thursday May 5 Team Challenge 1 and 2
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 20 -
Good Job Linda and Lori, great to see you onboard. Keep up the great work...ππ
So far I am doing good in increasing my vegetable and fruits in my daily diet in my smoothies and pureed soups ππ
Week 1
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2 π₯ππlight weights
Tuesday May 3 Team Challenge 1 and 2 ππpureed broccoli soup meeting my nutrition goals πͺ exercises
Wednesday May 4 Team Challenge 1 and 2 pureed broccoli soup, increased fruit πππ₯ berries and followed chair fitness video βΏοΈ
Thursday May 5 Team Challenge 1 and 2
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 2
0 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ
Tues. May 3πΊ
Weds. May 4πΊ0 -
Week 1
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2 π₯ππlight weights
Tuesday May 3 Team Challenge 1 and 2 ππpureed broccoli soup meeting my nutrition goals πͺ exercises
Wednesday May 4 Team Challenge 1 and 2 pureed broccoli soup, increased fruit πππ₯ berries and followed chair fitness video βΏοΈ
Thursday May 5 Team Challenge 1 and 2 π₯¦π₯π strength and leg exercises
Friday May 6 Team Challenge 1 and 2
Saturday May 7 Team Challenge 1 and 20 -
Hi everyone. I was looking for the video Judith posted in this thread. I see how you lay out your goals so will think about this. My diet doesn't vary much but I could maybe do chair exercises and put in when I take a walk.
It's May 6th today. I'm doing chair exercises1 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ
Tues. May 3πΊ
Weds. May 4πΊ
Thurs. May 5πΊ1 -
Week 1 (everything yellow)
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2πΈ
Tuesday May 3 Team Challenge 1 and 2 π
Wednesday May 4 Team Challenge 1 and 2 πΆ
Thursday May 5 Team Challenge 1 and 2 π nutrition lacking due to funeral/reception foods
Friday May 6 Team Challenge 1 and 2 π½
Saturday May 7 Team Challenge 1 and 21 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ
Tues. May 3πΊ
Weds. May 4πΊ
Thurs. May 5πΊ
Fri. May 6 πΊ1 -
Welcome Onboard Susan, happy to have you join us. You are doing great! Linda and Lori, keep up the great work.
Week 1
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2 π₯ππlight weights
Tuesday May 3 Team Challenge 1 and 2 ππpureed broccoli soup meeting my nutrition goals πͺ exercises
Wednesday May 4 Team Challenge 1 and 2 pureed broccoli soup, increased fruit πππ₯ berries and followed chair fitness video βΏοΈ
Thursday May 5 Team Challenge 1 and 2 π₯¦π₯π strength and leg exercises
Friday May 6 Team Challenge 1 and 2 π₯¦π core and strength fitness
Saturday May 7 Team Challenge 1 and 2 ππππ₯¦0 -
Week 1 (everything yellow)
Sunday May 1 Team Challenge 1 and 2 π
Monday May 2 Team Challenge 1 and 2πΈ
Tuesday May 3 Team Challenge 1 and 2 π
Wednesday May 4 Team Challenge 1 and 2 πΆ
Thursday May 5 Team Challenge 1 and 2 π nutrition lacking due to funeral/reception foods
Friday May 6 Team Challenge 1 and 2 π½
Saturday May 7 Team Challenge 1 and 2 π¨1 -
Week 1
Sunday May 1 πΊ
Monday May 2πΊ
Tues. May 3πΊ
Weds. May 4πΊ
Thurs. May 5πΊ
Fri. May 6 πΊ
Sat. May 7 πΊ1 -
Thanks, Judith!
May 8th - I'm going to fit those chair exercises in again today.1 -
Week 2 (everything orange)
Sunday May 8 Team Challenge 1 and 2 πΆ
Monday May 9 Team Challenge 1 and 2
Tuesday May 10 Team Challenge 1 and 2
Wednesday May 11 Team Challenge 1 and 2
Thursday May 12 Team Challenge 1 and 2
Friday May 13 Team Challenge 1 and 2
Saturday May 14 Team Challenge 1 and 21 -
Week 2
May 8πΊ0 -
Week 2 (everything orange)
Sunday May 8 Team Challenge 1 and 2 πΆ
Monday May 9 Team Challenge 1 and 2 π
Tuesday May 10 Team Challenge 1 and 2
Wednesday May 11 Team Challenge 1 and 2
Thursday May 12 Team Challenge 1 and 2
Friday May 13 Team Challenge 1 and 2
Saturday May 14 Team Challenge 1 and 20 -
Week 2
May 8πΊ
May 9πΊ0 -
May 6th - chair exercises
May 10th - short walk0 -
Good Job All, you are doing great! Keep up the great work! Great seeing Linda, Lori and Susan joining me here. πππ
Week 2
I continue to increase my fruit and veggies in pureed soups and smoothies and follow my Video Chair aerobics and increase strength exercises.
Sunday May 8 Team Challenge 1 and 2 πππ₯
Monday May 9 Team Challenge 1 and 2 ππ₯¦π
Tuesday May 10 Team Challenge 1 and 2ππ₯
Wednesday 11 Team Challenge 1 and 2
Thursday May 12 Team Challenge 1 and 2
Friday May 13 Team Challenge 1 and 2
Saturday May 14 Team Challenge 1 and 20 -
Week 2 (everything orange)
Sunday May 8 Team Challenge 1 and 2 πΆ
Monday May 9 Team Challenge 1 and 2 π
Tuesday May 10 Team Challenge 1 and 2 π
Wednesday May 11 Team Challenge 1 and 2
Thursday May 12 Team Challenge 1 and 2
Friday May 13 Team Challenge 1 and 2
Saturday May 14 Team Challenge 1 and 21 -
Week 2
May 8πΊ
May 9πΊ
May 10πΊ1 -
May 6th - chair exercises
May 10th - short walk
May 11th - homemade cauliflower and broccoli soup
May1 -
Week 2 (everything orange)
Sunday May 8 Team Challenge 1 and 2 πΆ
Monday May 9 Team Challenge 1 and 2 π
Tuesday May 10 Team Challenge 1 and 2 π
Wednesday May 11 Team Challenge 1 and 2 π
Thursday May 12 Team Challenge 1 and 2
Friday May 13 Team Challenge 1 and 2
Saturday May 14 Team Challenge 1 and 21 -
Week 2
May 8πΊ
May 9πΊ
May 10πΊ
May 11πΊ1
