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Monthly Team Challenges for July 2022

316Judith
316Judith Posts: 11,666 Member
edited June 2022 in Social Groups
Good Morning All

For July I have included 1 video for a full body work out that includes cardio and strength and 1 weight training exercise.

You have done a Fantastic Job in meeting your goals for June. I will send out the announcements to each one of you with Congratulating you on Thursday evening who joined me and completed your month’s goals. Keep up the great work. Hope you will join me for July’s Goals!

In July we will continue with 2 Challenges: Nutrition and Daily Fitness.

Week 1: Nutrition

Drink at least 8 cups of Water or more daily
Maintain your daily Fibre with consuming at least 25 grams or even more if you are able.
Eat 6 to 8 Servings of Fresh Fruit and Vegetables daily
For July add at least 2 new Fruits and Vegetables to your menu plan
Be sure to get enough Calories daily to maintain a healthy body weight.

Week 1: Daily Fitness

Cardio: At least 5 days or more per week. Let’s raise the Bar to your personal best: Aim to get between 30 minutes or more per day with increasing your heart rate

Suggestions for Cardio Fitness:
Swimming, Power Walking, Jogging, Rowing, Marching or Running in place. Pushing wheelchair around a running track building up speed, remembering proper breathing and body alignment!

Strength Training: Aim to incorporate Strength training exercises at least 3 times a week and get at least 20 minutes or more each session.

Suggestions for Strength Training

Seated Dumbbell Concentration Curls/ Upper Body Exercises

10 to 12 repetition's on each side

Starting Position

Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.

Action

INHALE: Curl the dumbbell to your shoulder, keeping upper body still.

EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.

Special Instructions

This is a great exercise if you have trouble keeping proper form on seated or standing curls.

Muscles Worked: Biceps

Here is a fun Chair aerobics video, Chicken Fat Chair Exercise, it's fun and gets you moving your whole body...

http://www.youtube.com/watch?v=RrEZjowZWGo&feature=related

6 to 11 minutes

Remember, it’s important that we move our bodies and use whatever method that is best for you, you don’t have to use the above exercises as they are only a suggestion.

Let’s get fit together one day and one step at a time. You can do it! πŸ‘πŸ‘πŸ’ͺπŸƒβ€β™€οΈπŸŠβ€β™‚οΈπŸš£β€β™€οΈ
Β«13

Replies

  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Thanks for setting up the monthly challenge, Judith. πŸ€— Will continue with my FODMAPS foods and walking/Tai Chi.

    Week 1
    July 1st - my goals 1&2
    July 2nd - my goal 1
    July 3rd -
    July 4th -
    July 5th -
    July 6th -
    July 7th -
  • 316Judith
    316Judith Posts: 11,666 Member
    Good Morning all,

    Welcome back! Great to see you working on your goals and doing your best! Congratulations on completing your goals for June! Good Job!

    I am back looking after my daily Nutrition needs which are challenging but doable. My Fitness is looking after my circulation and stretching and some strength.

    Week 1

    Friday July 1 Team Challenges 1 and 2 πŸ₯‘πŸ§ƒπŸ«•βœ…
    Saturday July 2 Team Challenge 1 and 2 πŸœβœ”οΈπŸ§ƒπŸ«•
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2
    Monday July 4 team challenges #1 and #2
    Tuesday July 5 team challenges #1 and #2
    Wednesday July 6 team challenges #1 and #2
    Thursday July 7 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
    July 2🫐
  • 316Judith
    316Judith Posts: 11,666 Member
    Good Morning All

    Good Job keep up the great work! πŸ‘πŸ‘πŸ˜Š

    Week 2

    Sunday July 3 Team Challenges 1 and 2 βœ…πŸ₯‘πŸ«•β˜•οΈ
    Monday July 4 Team Challenges 1 and 2
    Tuesday July 5 Team Challenges 1 and 2
    Wednesday July 6 Team Challenges 1 and 2
    Thursday July 7 Team Challenges 1 and 2
    Friday July 8 Team Challenges 1 and 2
    Saturday July 9 Team Challenges 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
    July 2🫐
    July 3🫐
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2
    Tuesday July 5 team challenges #1 and #2
    Wednesday July 6 team challenges #1 and #2
    Thursday July 7 team challenges #1 and #2
  • 316Judith
    316Judith Posts: 11,666 Member
    Week 2

    Sunday July 3 Team Challenges 1 and 2 βœ…πŸ₯‘πŸ«•β˜•οΈ
    Monday July 4 Team Challenges 1 and 2 βœ”οΈπŸ«•β˜•οΈπŸ₯¦
    Tuesday July 5 Team Challenges 1 and 2
    Wednesday July 6 Team Challenges 1 and 2
    Thursday July 7 Team Challenges 1 and 2
    Friday July 8 Team Challenges 1 and 2
    Saturday July 9 Team Challenges 1 and 2
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2
    Wednesday July 6 team challenges #1 and #2
    Thursday July 7 team challenges #1 and #2
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Week 1
    July 1st - my goals 1&2
    July 2nd - my goal 1
    July 3rd - my goal 1
    July 4th - my goals 1 & 2
    July 5th - my goal 1
    July 6th -
    July 7th -
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
    July 2🫐
    July 3🫐
    July 4🫐
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2 πŸ₯‘
    Wednesday July 6 team challenges #1 and #2
    Thursday July 7 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
    July 2🫐
    July 3🫐
    July 4🫐
    July 5🫐
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Week 1
    July 1st - my goals 1&2
    July 2nd - my goal 1
    July 3rd - my goal 1
    July 4th - my goals 1 & 2
    July 5th - my goal 1
    July 6th - my goal 1
    July 7th -
  • 316Judith
    316Judith Posts: 11,666 Member
    Week 2

    Sunday July 3 Team Challenges 1 and 2 βœ…πŸ₯‘πŸ«•β˜•οΈ
    Monday July 4 Team Challenges 1 and 2 βœ”οΈπŸ«•β˜•οΈπŸ₯¦
    Tuesday July 5 Team Challenges 1 and 2 βœ”οΈβ˜•οΈπŸ«•πŸ₯‘
    Wednesday July 6 Team Challenges 1 and 2 πŸ‘πŸ₯‘β˜•οΈπŸ«•
    Thursday July 7 Team Challenges 1 and 2
    Friday July 8 Team Challenges 1 and 2
    Saturday July 9 Team Challenges 1 and 2
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2 πŸ₯‘
    Wednesday July 6 team challenges #1 and #2 πŸ₯”
    Thursday July 7 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Back at in July!
    Both challenges, some modifications
    July 1 🫐
    July 2🫐
    July 3🫐
    July 4🫐
    July 5🫐
    July 6🫐
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Week 1
    July 1st - my goals 1&2
    July 2nd - my goal 1
    July 3rd - my goal 1
    July 4th - my goals 1 & 2
    July 5th - my goal 1
    July 6th - my goal 1
    July 7th - my goal 1
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1/#2 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2 πŸ₯‘
    Wednesday July 6 team challenges #1 and #2 πŸ₯”
    Thursday July 7 team challenges #1 and #2 πŸ₯•
    Friday July 8 team chalenges #1 and #2
    Saturday July 9 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    July 7🫐
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1/#2 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2 πŸ₯‘
    Wednesday July 6 team challenges #1 and #2 πŸ₯”
    Thursday July 7 team challenges #1 and #2 πŸ₯•
    Friday July 8 team chalenges #1 and #2 πŸ₯¬
    Saturday July 9 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    July 7🫐
    July 8 🫐
  • 316Judith
    316Judith Posts: 11,666 Member
    Good Morning All, so sorry been away for a few days, been rough with issues in my recovery and with medical appointments in between and just not strong to be here. I’m here today; thanks for your perseverance in pushing on. Keep up the great work! πŸ˜ŠπŸ‘πŸ‘

    Week 2

    Sunday July 3 Team Challenges 1 and 2 βœ…πŸ₯‘πŸ«•β˜•οΈ
    Monday July 4 Team Challenges 1 and 2 βœ”οΈπŸ«•β˜•οΈπŸ₯¦
    Tuesday July 5 Team Challenges 1 and 2 βœ”οΈβ˜•οΈπŸ«•πŸ₯‘
    Wednesday July 6 Team Challenges 1 and 2 πŸ‘πŸ₯‘β˜•οΈπŸ«•
    Thursday July 7 Team Challenges 1 and 2 no fitness, just kept up with nutrition πŸ«•πŸ₯‘πŸ§ƒ
    Friday July 8 Team Challenges 1 and 2 no fitness, just kept up with nutrition πŸ«•πŸ₯‘πŸ§ƒ
    Saturday July 9 Team Challenges 1 and 2 no fitness, just kept up with nutrition πŸ«•πŸ₯‘πŸ§ƒ
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    July 8th - my goals 1 & 2
    July 9th - my goal 1
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #1/#2 (everything vegetable)

    Friday July 1 team challenges #1 and #2 πŸ…
    Saturday July 2 team challenges #1 and #2 πŸ†
    Sunday July 3 team challenges #1 and #2 🌽
    Monday July 4 team challenges #1 and #2 πŸ„
    Tuesday July 5 team challenges #1 and #2 πŸ₯‘
    Wednesday July 6 team challenges #1 and #2 πŸ₯”
    Thursday July 7 team challenges #1 and #2 πŸ₯•
    Friday July 8 team chalenges #1 and #2 πŸ₯¬
    Saturday July 9 team challenges #1 and #2 πŸ§„
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    July 7🫐
    July 8 🫐
    July 9 🫐
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    July 8th - my goals 1 & 2
    July 9th - my goal 1
    July 10th - my goal 1
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #3 (everything vehicles)

    Sunday July 10 team challenges #1 and #2 πŸš—
    Monday July 11 team challenges #1 and #2
    Tuesday July 12 team challenges #1 and #2
    Wednesday July 13 team challenges #1 and #2
    Thursday July 14 team challenges #1 and #2
    Friday July 15 team chalenges #1 and #2
    Saturday July 16 team challenges #1 and #2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    July 7🫐
    July 8 🫐
    July 9 🫐
    July 10🫐

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