Week 5 Scandinavian Mountains, Trondheim, Norway - Set Bedtime & Meal Planning
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 #5 Saturday, August 6 - Friday, August 12🌎️
✈️DESTINATION - Trondheim, Norway 6,000 Miles - Exercise & Set Bedtime & Meal Planning
The challenge begins on Saturday morning. Exercise & Set Bedtime & Meal Planning done before SATURDAY DOES NOT COUNT!!!!
Trondheim (a good home), is the historic Viking capital, founded over 1,000 years ago. It's Norway's third-largest city, and without a doubt is one of its most photogenic. It is situated on a river with easy access to the sea. The city center is compact, with wide streets and easy pedestrian access, so it's a pleasure to explore on foot. Beyond the city's outskirts there's a wealth of mountainous wilderness to explore in the Scandinavian Mountains.
See the largest medieval buildings in Scandinavia. The 11th century richly embellished Nidarosdomen Cathedral, is the country's most important Gothic monument. It is the traditional site for royal coronations. Enjoy an organ recital and visit the crypts below. Or go up the 172 steps to the cathedral's tower for a great view of the city.
The Archbishop's Palace is a treasure trove of archeological history and has the crown jewels of Norway. Also visit Stiftsgården, the Royal Residence, and Scandinavia’s largest wooden palace with 140 rooms.
One of its most beautiful areas is the old city, known as Bakklandet. Enjoy the delightful streets and admire the colorful wooden buildings, which used to be the homes of the working class. Now they host interesting shops, cafes, and restaurants.
There are more bike lanes in Trondheim than in any other Norwegian city, so take advantage of this and explore the beautifully arranged streets riding a bike. On steep hills stay on your bike and get towed up the hill with a bicycle lift.
Trondheim is also quite modern and Norway's capital of technology; a university town, a tech junkie's paradise, and a history nerd's dream. Also this is an exciting time to be here. Justin Bieber is performing August 7, 2022. This will be the biggest concert in the city ever!
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
****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things.
🌎️Challenge #5 Saturday, August 6 - Friday, August 12🌎️
✈️DESTINATION - Trondheim, Norway 6,000 Miles - Exercise & Set Bedtime & Meal Planning
The challenge begins on Saturday morning. Exercise & Set Bedtime & Meal Planning done before SATURDAY DOES NOT COUNT!!!!
Trondheim (a good home), is the historic Viking capital, founded over 1,000 years ago. It's Norway's third-largest city, and without a doubt is one of its most photogenic. It is situated on a river with easy access to the sea. The city center is compact, with wide streets and easy pedestrian access, so it's a pleasure to explore on foot. Beyond the city's outskirts there's a wealth of mountainous wilderness to explore in the Scandinavian Mountains.
See the largest medieval buildings in Scandinavia. The 11th century richly embellished Nidarosdomen Cathedral, is the country's most important Gothic monument. It is the traditional site for royal coronations. Enjoy an organ recital and visit the crypts below. Or go up the 172 steps to the cathedral's tower for a great view of the city.
The Archbishop's Palace is a treasure trove of archeological history and has the crown jewels of Norway. Also visit Stiftsgården, the Royal Residence, and Scandinavia’s largest wooden palace with 140 rooms.
One of its most beautiful areas is the old city, known as Bakklandet. Enjoy the delightful streets and admire the colorful wooden buildings, which used to be the homes of the working class. Now they host interesting shops, cafes, and restaurants.
There are more bike lanes in Trondheim than in any other Norwegian city, so take advantage of this and explore the beautifully arranged streets riding a bike. On steep hills stay on your bike and get towed up the hill with a bicycle lift.
Trondheim is also quite modern and Norway's capital of technology; a university town, a tech junkie's paradise, and a history nerd's dream. Also this is an exciting time to be here. Justin Bieber is performing August 7, 2022. This will be the biggest concert in the city ever!
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
****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things.
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