Monthly Team Challenge for September 2022
316Judith
Posts: 11,666 Member
Good Morning Team
Congratulations in completing your August Team Goals, Good Job.
Here we are almost finished the month of August. Thursday we begin a brand new month. Hope you will join me for September.
Today I share an article about the importance of Strength Training for both muscles and bones. You will be amazed what we learn that this type of exercise does not only for our muscles but our bones,
This new month we will focus on strengthening our bones as we strengthen our muscles.
As always I bring 2 Team Challenges to you.
Team Challenge 1 Nutrition
Aim to drink 8 glasses of water or more per day
Stay within your daily calories
Eat 5 to 6 servings of fresh Vegetables and Fruits per day
Aim to increase your finer intake, 25 grams per day or more
Add 2 new Veggies or Fruits at least 2x this month with including them in your weekly menu
Team Challenge 2 Fitness
Cardio: At least 5 days or more per week. Letβs raise the Bar to your personal best: Aim to get between 30 minutes or more per day with increasing a healthy heart rate.
You choose your own exercises, you are welcome to use the Fitness video provided.
Strength Training: Aim to incorporate Strength training exercises to strengthen both muscles and bones at least 3 times a week and get between 20 and 30 minutes or more per session.
Video for Strengthening Bones and Muscles
Chair Video which looks after the whole body; strengthening bones and muscles
http://www.youtube.com/watch?v=c3NDzgqjfyU&feature=related
Letβs aim to keep our bodies moving this new month of September and beyond.
So who is onboard? Hope to see you all joining me and working together to build stronger and healthier bodies.
Letβs raise the bar to our personal best! I stand with you cheering you on your journey. ππ
Article for Bone and Muscle Health
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.
Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.
And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts β particularly those that include moves emphasizing power and balance β enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way β by cutting down on falls.
Congratulations in completing your August Team Goals, Good Job.
Here we are almost finished the month of August. Thursday we begin a brand new month. Hope you will join me for September.
Today I share an article about the importance of Strength Training for both muscles and bones. You will be amazed what we learn that this type of exercise does not only for our muscles but our bones,
This new month we will focus on strengthening our bones as we strengthen our muscles.
As always I bring 2 Team Challenges to you.
Team Challenge 1 Nutrition
Aim to drink 8 glasses of water or more per day
Stay within your daily calories
Eat 5 to 6 servings of fresh Vegetables and Fruits per day
Aim to increase your finer intake, 25 grams per day or more
Add 2 new Veggies or Fruits at least 2x this month with including them in your weekly menu
Team Challenge 2 Fitness
Cardio: At least 5 days or more per week. Letβs raise the Bar to your personal best: Aim to get between 30 minutes or more per day with increasing a healthy heart rate.
You choose your own exercises, you are welcome to use the Fitness video provided.
Strength Training: Aim to incorporate Strength training exercises to strengthen both muscles and bones at least 3 times a week and get between 20 and 30 minutes or more per session.
Video for Strengthening Bones and Muscles
Chair Video which looks after the whole body; strengthening bones and muscles
http://www.youtube.com/watch?v=c3NDzgqjfyU&feature=relatedLetβs aim to keep our bodies moving this new month of September and beyond.
So who is onboard? Hope to see you all joining me and working together to build stronger and healthier bodies.
Letβs raise the bar to our personal best! I stand with you cheering you on your journey. ππ
Article for Bone and Muscle Health
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.
Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.
And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts β particularly those that include moves emphasizing power and balance β enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way β by cutting down on falls.
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Week 1-both
1.πͺ΄
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I'll stick to my FODMAPS diet and get some walking it. You have made me think about strengthening exercises, Judith.
September 1 - goals 1 & 2
September 2 - goal 1
September 3 -
September 4 -
September 5 -
September 6 -
September 7 -0 -
Welcome back Team, so good to see you here, I will be announcing and congratulating you all for joining and completing your August Team Goals. Good Job everyone! I look forward to working with you raising the bar to our personal best this month.
Week 1
I am focusing on good nutrition and exercises that increase my muscle strength and strengthen my bones to guard against osteoporosis.
Thursday September 1 Team Challenge 1 and 2 β pureed fruits and veggies, congee, tea
Friday September 2 Team Challenge 1 and 2 β Pureed fruits, Boost Nutritional drink, tea
Saturday September 3 Team Challenge 1 and 2 π Boost pureed soup and fresh fruits in a smoothie0 -
Week #1 (short week)
Thursday September 1 - goal #1 ππ and #2 (house cleaning)
Friday September 2 - goal #1 π³π₯π and #2ππ»ββοΈ(weights)
Saturday September 3 - goal #1 and #21 -
Week 1-both
1.πͺ΄
2.πΏ1 -
Week #1 (short week)
Thursday September 1 - goal #1 ππ and #2 (house cleaning)
Friday September 2 - goal #1 π³π₯π and #2ππ»ββοΈ(weights)
Saturday September 3 - goal #1π§π₯ and #2 ππ»ββοΈ1 -
Week 1-both
1.πͺ΄
2.πΏ
3.π΅1 -
September 1 - goals 1 & 2
September 2 - goal 1
September 3 - goals 1 & 2
September 4 - goal 1
September 5 -
September 6 -
September 7 -1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ1 -
Week 1-both
1.πͺ΄
2.πΏ
3.π΅
4.πͺ·1 -
September 1 - goals 1 & 2
September 2 - goal 1
September 3 - goals 1 & 2
September 4 - goal 1
September 5 - goals 1 & 2
September 6 -
September 7 -1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ1 -
September 1 - goals 1 & 2
September 2 - goal 1
September 3 - goals 1 & 2
September 4 - goal 1
September 5 - goals 1 & 2
September 6 - goal 1
September 7 -1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ
Tuesday 9/6 Challenge #1 π₯©π§ π₯π₯¦ Chalenge #2 ππ»ββοΈ1 -
Good Job everyone; so glad to see you doing a great job in meeting your goals, keep up the great work! ππ
Week 2
Sunday September 4 Team Challenge 1 and 2 β Boost pureed ππ«
Monday September 5 Team Challenge 1 and 2 β pureed veggies and fruits Smoothies Tuesday September 6 Team Challenge 1 and 2 β pureed ππ«
Wednesday September 7 Team Challenge 1 and 2
Thursday September 8 Team Challenge 1 and 2
Friday September 9 Team Challenge 1 and 2
Saturday September 10 Team Challenge 1 and 20 -
Week 1-both
1.πͺ΄
2.πΏ
3.π΅
4.πͺ·
5.π»1 -
Week 2
4.βοΈ
5.βοΈ
6.πββοΈ1 -
September 1 - goals 1 & 2
September 2 - goal 1
September 3 - goals 1 & 2
September 4 - goal 1
September 5 - goals 1 & 2
September 6 - goal 1
September 7 - goals 1 & 21 -
Week 2
Sunday September 4 Team Challenge 1 and 2 β Boost pureed ππ«
Monday September 5 Team Challenge 1 and 2 β pureed veggies and fruits Smoothies Tuesday September 6 Team Challenge 1 and 2 β pureed ππ«
Wednesday September 7 Team Challenge 1 and 2 β ππ₯π§
Thursday September 8 Team Challenge 1 and 2
Friday September 9 Team Challenge 1 and 2
Saturday September 10 Team Challenge 1 and 20 -
Week 2
4.βοΈ
5.βοΈ
6.πββοΈ
7.βοΈ1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ
Tuesday 9/6 Challenge #1 π₯©π§ π₯π₯¦ Chalenge #2 ππ»ββοΈ
Wednesday 9/7 Challenge #1 π³πππ₯ Challenge #2 π₯ traveling1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ
Tuesday 9/6 Challenge #1 π₯©π§ π₯π₯¦ Chalenge #2 ππ»ββοΈ
Wednesday 9/7 Challenge #1 π³πππ₯ Challenge #2 π₯ traveling
Thursday 9/8 Challenge #1 π₯π (no bun) Challenge #2 π΄π»ββοΈ1 -
Week 2
4.βοΈ
5.βοΈ
6.πββοΈ
7.βοΈ
8.β1 -
September 8th - goals 1 & 2
September 9th - goal 1
September 10th -
September 11th -
September 12th -
September 13th -
September 14th -1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ
Tuesday 9/6 Challenge #1 π₯©π§ π₯π₯¦ Chalenge #2 ππ»ββοΈ
Wednesday 9/7 Challenge #1 π³πππ₯ Challenge #2 π₯ traveling
Thursday 9/8 Challenge #1 π₯π (no bun) Challenge #2 π΄π»ββοΈ
Friday 9/9 Challenge #1 π―π₯¦ Challenge #2 πΆπ»ββοΈ1 -
Week 2
4.βοΈ
5.βοΈ
6.πββοΈ
7.βοΈ
8.β
9.βοΈ1 -
September 8th - goals 1 & 2
September 9th - goal 1
September 10th - goal 1
September 11th -
September 12th -
September 13th -
September 14th -1 -
Week #2
Sunday 9/4 Challenge #1 π (no bun) π₯ and #2 πΆπ»ββοΈ
Monday 9/5 Challenge #1 ππ₯© Challenge #2 πΆπ»ββοΈ
Tuesday 9/6 Challenge #1 π₯©π§ π₯π₯¦ Chalenge #2 ππ»ββοΈ
Wednesday 9/7 Challenge #1 π³πππ₯ Challenge #2 π₯ traveling
Thursday 9/8 Challenge #1 π₯π (no bun) Challenge #2 π΄π»ββοΈ
Friday 9/9 Challenge #1 π―π₯¦ Challenge #2 πΆπ»ββοΈ
Saturday 9/10 Challenge #1 ππ₯ Challenge #2ποΈββοΈ1 -
Week 2
4.βοΈ
5.βοΈ
6.πββοΈ
7.βοΈ
8.β
9.βοΈ
10.βοΈ1 -
September 8th - goals 1 & 2
September 9th - goal 1
September 10th - goal 1
September 11th - goal 1
September 12th -
September 13th -
September 14th -1
