Week 6 Kinabalu National Park, Malaysia & Tiny Habit & Set Bedtime
kaliswalker
Posts: 1,316 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 #6 Saturday, August 13 - Friday, August 19🌎️
✈️DESTINATION - Kinabalu National Park, Malaysia 6,000 Miles - Exercise & Tiny Habit & Set Bedtime
Mount Kinabalu (13,435’), in Kinabalu National Park is the highest mountain in Malaysia. It is situated on Borneo, a giant, rugged island in the Malay Archipelago. Our guides are zoologists and botanists, so we can learn a lot.
Borneo’s tropical rainforests and climate provide the ideal conditions for a wide variety of species to thrive. It is home to an amazing number of wildlife; 222 mammals (including 44 endemic – meaning they are not found anywhere else in the world), 420 birds (37 endemic), 100 amphibians and 394 fish (19 endemic). And amazingly you can find 10 primate species!
With around 6,000 endemic species of flora, this UNESCO-listed park is recognized as one of the most important biological sites in the world. We will see the mountains, swamps, mangroves, and lowlands. The Dipterocarp trees hold the greatest insect diversity on Borneo - as many as 1,000 species can be found in just 1 tree!
Later relax in the hot springs, or do the Treetop Canopy Walkway, or browse the Mount Kinabalu Botanical Garden, or the Orangutan Sanctuary.
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 – Tiny Habit & Set Your Bedtime
1) Choose a tiny 'healthy' habit to do at least once daily
2) Set a time to do it (approximate – morning, afternoon, evening)
3) Perform the habit
4) Track/Record it on your calendar or some place easy to reference
5)Recognize that you have started a streak!
Focus on that one habit that will improve your - diet, nutrition, mental health, fitness, happiness, social, self care, emotional well-being, etc.
Examples
If you buy junk food from a vending machine at work, walk a different way to avoid the temptation. Bring a healthy snack from home.
Possibilities
Ditch processed foods.
Drink a glass of water with lunch.
7 hours of sleep.
10 minutes of daily exercise.
Reduce screen time by one hour.
Take a daily vitamin.
Limit sodium.
Flossing.
Have one home cooked meal a day.
Take the stairs.
Starting with a tiny new habit can help you ease into a more important habit. Taking a daily short walk, for example, could be the beginning of an exercise habit. Or, putting an apple in your bag every day could lead to better eating habits.
Habits take time to create, but they form faster when we do them more often, so start with something reasonable that is really easy to do.
Studies indicate that at least 21 days of repeating the same action can form a habit.
✔️To Score Points
1) Do Tiny habit at least once daily = 10 points.
2) 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 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life - Tiny Habit & Set Your Bedtime
1. Do Tiny habit at least once daily = 10 points.
2. Get to Bed on Time = 10 points - all or nothing
My Exercise: 30
My Tiny Habit: 10
My Get to Bed: 10
****Remember if for any reason your health does not allow you to participate in a challenge, please does not attempt it. Always follow your doctor's orders.
🌎️Challenge #6 Saturday, August 13 - Friday, August 19🌎️
✈️DESTINATION - Kinabalu National Park, Malaysia 6,000 Miles - Exercise & Tiny Habit & Set Bedtime
Mount Kinabalu (13,435’), in Kinabalu National Park is the highest mountain in Malaysia. It is situated on Borneo, a giant, rugged island in the Malay Archipelago. Our guides are zoologists and botanists, so we can learn a lot.
Borneo’s tropical rainforests and climate provide the ideal conditions for a wide variety of species to thrive. It is home to an amazing number of wildlife; 222 mammals (including 44 endemic – meaning they are not found anywhere else in the world), 420 birds (37 endemic), 100 amphibians and 394 fish (19 endemic). And amazingly you can find 10 primate species!
With around 6,000 endemic species of flora, this UNESCO-listed park is recognized as one of the most important biological sites in the world. We will see the mountains, swamps, mangroves, and lowlands. The Dipterocarp trees hold the greatest insect diversity on Borneo - as many as 1,000 species can be found in just 1 tree!
Later relax in the hot springs, or do the Treetop Canopy Walkway, or browse the Mount Kinabalu Botanical Garden, or the Orangutan Sanctuary.
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 – Tiny Habit & Set Your Bedtime
1) Choose a tiny 'healthy' habit to do at least once daily
2) Set a time to do it (approximate – morning, afternoon, evening)
3) Perform the habit
4) Track/Record it on your calendar or some place easy to reference
5)Recognize that you have started a streak!
Focus on that one habit that will improve your - diet, nutrition, mental health, fitness, happiness, social, self care, emotional well-being, etc.
Examples
If you buy junk food from a vending machine at work, walk a different way to avoid the temptation. Bring a healthy snack from home.
Possibilities
Ditch processed foods.
Drink a glass of water with lunch.
7 hours of sleep.
10 minutes of daily exercise.
Reduce screen time by one hour.
Take a daily vitamin.
Limit sodium.
Flossing.
Have one home cooked meal a day.
Take the stairs.
Starting with a tiny new habit can help you ease into a more important habit. Taking a daily short walk, for example, could be the beginning of an exercise habit. Or, putting an apple in your bag every day could lead to better eating habits.
Habits take time to create, but they form faster when we do them more often, so start with something reasonable that is really easy to do.
Studies indicate that at least 21 days of repeating the same action can form a habit.
✔️To Score Points
1) Do Tiny habit at least once daily = 10 points.
2) 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 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life - Tiny Habit & Set Your Bedtime
1. Do Tiny habit at least once daily = 10 points.
2. Get to Bed on Time = 10 points - all or nothing
My Exercise: 30
My Tiny Habit: 10
My Get to Bed: 10
****Remember if for any reason your health does not allow you to participate in a challenge, please does not attempt it. Always follow your doctor's orders.
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