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Monthly Team Challenges (Goals) for October 2022

316Judith
316Judith Posts: 11,666 Member
in Social Groups
Afternoon Hello Team,

For the month of October we are going to focus on exercises to build strength and improve mobility with using Resistance Bands and Free Weights or Dumb Bells.

I encourage you to try out these exercises or just use your own. Bottom line let’s improve our mobility get stronger bones have better range of motion and have better posture whether you are standing or sitting and using a mobility aid, I.e. Walker, Cane, Crutches or Wheelchair.

If we have better posture and range of motion we are not slouching over the device but rather we are standing or sitting taller and straighter which makes it easier to use the device.

The following are examples for Resistance Bands and Weights: video’s included.

Resistance bands workouts also strengthen the back, shoulders and core muscles, which can improve posture and stability,"

IMPROVED MOBILITY

As we get older, our range of movement decreases due to wear and tear and many people develop sarcopenia, or age-related muscle deterioration.

A study taken revealed that the rate of muscle fiber loss and wastage (known as atrophy) was close to 1 per cent a year for people aged 50 and over.

Below I have provided a video for using Resistance Bands for Seniors; anyone 50 and over.

https://youtu.be/ZP9FKXGoBg8

Dumb Bells: 2 and 3 pound weights
You can substitute the above weights with soup or pasta tins

Benefits in using Dumb Bells or Free Weights

include the following:
* Helps to develop stronger bones and lowers age related muscle loss.
* Improves mobility and endurance like being able to walk longer.
* Strengthens leg muscles.
* Improves range of motion.
* Increases lung capacity.

https://youtu.be/wIyzNOirdb8

So who is with me this month? Let’s build stronger muscles and bones with raising the bar for healthier bodies.

I look forward to having you join me this month as we get stronger and healthier together.

As for me; my plan is to use Resistance Bands and Dumb Bells in my Fitness routine. I aim to work out between 3 and 5 minutes using each of these devices. I hope to build my strength up to increase my fitness minutes, while keeping in mind I’m still fighting cancer and still trying to recover from my surgeries.

I also encourage you to eat healthy with getting the recommended amount of Fiber for women is 21 to 25 grams per day: Men need 30 to 38 grams of Fiber per day and aim to eat 5 to 6 or more Fresh Fruits and Vegetables per day. Drink at least 8 glasses of water. Maintain your optimal calorie range for your body frame and height. I encourage you to find out what your correct BMI is which will tell you if your current weight is normal. This will also help you to eat properly to maintain a healthy weight.

As always I stand with you and cheer you on your journey.

God Bless
Your Friend and Group Leader
Judith
Β«134

Replies

  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    edited October 2022
    Today is my recovery day, but I have gotten in a good walk to start the month!βœ”οΈ
  • 316Judith
    316Judith Posts: 11,666 Member
    edited October 2022
    Welcome back, it’s good to see you joining me. let’s raise the bar and be the best we can be together one day at a time!

    For Fitness this week I’m using resistance bands upper body 3 minutes per session; and doing some stretching upper body too; I’m also focusing on good nutrition with high protein foods!

    Week 1

    Saturday October 1 Team Goals 1 and 2 πŸ‘ fresh veggies πŸ₯—πŸ  Boost πŸ₯€nutrition drink
    Sunday October 2 Team Goals 1 and 2 πŸ‘ 🍠πŸ₯— πŸ§ƒjuice
    Monday October 3 Team Goals 1 and 2 no fitness focused on nutrition πŸ‘
    Tuesday October 4 Team Goals 1 and 2 β˜‘οΈ πŸ₯€πŸ₯—
    Wednesday October 5 Team Goals 1 and 2 β˜‘οΈ πŸ₯—πŸ₯€
    Thursday October 6 Team Goals 1 and 2 βœ…πŸ₯—πŸ₯€
    Friday October 7 Team Goals 1 and 2 β˜‘οΈ πŸ₯—πŸ₯€
    Saturday October 8 Team Goals 1 and 2 βœ… πŸ₯€πŸ₯—
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2
    Tuesday October 4 Team Goals 1 and 2
    Wednesday October 5 Team Goals 1 and 2
    Thursday October 6 Team Goals 1 and 2
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2
    Wednesday October 5 Team Goals 1 and 2
    Thursday October 6 Team Goals 1 and 2
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    I am going to stick to walking and eating right. Goal one is eating right, and goal two is walking.

    Oct 1 - goal 1
    Oct 2 - goal 1
    Oct 3 - goal 1
    Oct 4 - goal 1
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2 βœ”βœ”
    Wednesday October 5 Team Goals 1 and 2
    Thursday October 6 Team Goals 1 and 2
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
    Tues. πŸ’› worn out warrior today!
  • 316Judith
    316Judith Posts: 11,666 Member
    Good Job Everyone, great to see you all working hard in meeting your goals. Keep up the fantastic work! πŸ‘πŸ‘πŸ˜Š

    Week 1

    Saturday October 1 Team Goals 1 and 2 πŸ‘ fresh veggies πŸ₯—πŸ  Boost πŸ₯€nutrition drink
    Sunday October 2 Team Goals 1 and 2 πŸ‘ 🍠πŸ₯— πŸ§ƒjuice
    Monday October 3 Team Goals 1 and 2 βœ”οΈπŸ§ƒπŸ₯—keeping up with fresh pureed fruits and veggies
    Tuesday October 4 Team Goals 1 and 2 βœ… πŸ₯€πŸ₯— fresh pureed fruits and veggies
    Wednesday October 5 Team Goals 1 and 2 βœ”οΈπŸ₯—pureed applesauce, sweet potato soup
    Thursday October 6 Team Goals 1 and 2
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2 βœ”βœ”
    Wednesday October 5 Team Goals 1 and 2 βœ”βœ”
    Thursday October 6 Team Goals 1 and 2
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Oct 1 - goal 1
    Oct 2 - goal 1
    Oct 3 - goal 1
    Oct 4 - goal 1
    Oct 5 - goal 1
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
    Tues. πŸ’› worn out warrior today!
    Weds.πŸ’›need energy!
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2 βœ”βœ”
    Wednesday October 5 Team Goals 1 and 2 βœ”βœ”
    Thursday October 6 Team Goals 1 and 2 βœ”βœ”
    Friday October 7 Team Goals 1 and 2
    Saturday October 8 Team Goals 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
    Tues. πŸ’› worn out warrior today!
    Weds.πŸ’›need energy!
    Thurs.πŸ’›
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Oct 1 - goal 1
    Oct 2 - goal 1
    Oct 3 - goal 1
    Oct 4 - goal 1
    Oct 5 - goal 1
    Oct 6 - goals 1 and 2
    Oct 7 - goal 1
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2 βœ”βœ”
    Wednesday October 5 Team Goals 1 and 2 βœ”βœ”
    Thursday October 6 Team Goals 1 and 2 βœ”βœ”
    Friday October 7 Team Goals 1 and 2 βœ”βœ”
    Saturday October 8 Team Goals 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
    Tues. πŸ’› worn out warrior today!
    Weds.πŸ’›need energy!
    Thurs.πŸ’›
    Fri.πŸ’›
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Oct 8th - goals 1 & 2
    Oct 9th -
    Oct 10th -
    Oct 11th -
    Oct 12th -
    Oct 13th -
    Oct 14th -
  • 316Judith
    316Judith Posts: 11,666 Member
    Week 1

    Saturday October 1 Team Goals 1 and 2 πŸ‘ fresh veggies πŸ₯—πŸ  Boost πŸ₯€nutrition drink
    Sunday October 2 Team Goals 1 and 2 πŸ‘ 🍠πŸ₯— πŸ§ƒjuice
    Monday October 3 Team Goals 1 and 2 βœ”οΈπŸ§ƒπŸ₯—keeping up with fresh pureed fruits and veggies
    Tuesday October 4 Team Goals 1 and 2 βœ… πŸ₯€πŸ₯— fresh pureed fruits and veggies
    Wednesday October 5 Team Goals 1 and 2 βœ”οΈπŸ₯—pureed applesauce, sweet potato soup
    Thursday October 6 Team Goals 1 and 2 no Gitness, at hospital most of day, kept up with nutrition, extra Boost and smoothies πŸ₯›πŸ₯€πŸ§ƒ
    Friday October 7 Team Goals 1 and 2 βœ… some stretching and upper body fitness with Bands.
    Saturday October 8 Team Goals 1 and 2 β˜‘οΈ Good fitness today but not as much fitness minutes but pleased with what I accomplished with not being my best. Kept up with good nutrition, πŸ₯—πŸ«•πŸ₯¦πŸ₯•- soup and Boost nutrition
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Saturday October 1 Team Goals 1 and 2 βœ”βœ”
    Sunday October 2 Team Goals 1 and 2 βœ”βœ”
    Monday October 3 Team Goals 1 and 2 βœ”βœ”
    Tuesday October 4 Team Goals 1 and 2 βœ”βœ”
    Wednesday October 5 Team Goals 1 and 2 βœ”βœ”
    Thursday October 6 Team Goals 1 and 2 βœ”βœ”
    Friday October 7 Team Goals 1 and 2 βœ”βœ”
    Saturday October 8 Team Goals 1 and 2 βœ”βœ”
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 1
    Sun. πŸ’› exercise=75 mins. Calories in range!
    Mon.πŸ’› Good day on sugar count!
    Tues. πŸ’› worn out warrior today!
    Weds.πŸ’›need energy!
    Thurs.πŸ’›
    Fri.πŸ’›
    Sat.πŸ’›
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    edited October 2022
    Oct 8th - goals 1 & 2
    Oct 9th - goal 1 & 2
    Oct 10th - goal 1
    Oct 11th -
    Oct 12th -
    Oct 13th -
    Oct 14th -
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #2
    Sunday October 9 Team Goals 1πŸ˜€ and 2 πŸšΆβ€β™€οΈ
    Monday October 10 Team Goals 1 and 2
    Tuesday October 11 Team Goals 1 and 2
    Wednesday October 12 Team Goals 1 and 2
    Thursday October 13 Team Goals 1 and 2
    Friday October 14 Team Goals 1 and 2
    Saturday October 15 Team Goals 1 and 2
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Oct 8th - goals 1 & 2
    Oct 9th - goal 1 & 2
    Oct 10th - goal 1
    Oct 11th -
    Oct 12th -
    Oct 13th -
    Oct 14th -
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 2
    9. 🍁
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #2
    Sunday October 9 Team Goals 1πŸ˜€ and 2 πŸšΆβ€β™€οΈ
    Monday October 10 Team Goals 1πŸ€” and 2 πŸšΆβ€β™€οΈ
    Tuesday October 11 Team Goals 1 and 2
    Wednesday October 12 Team Goals 1 and 2
    Thursday October 13 Team Goals 1 and 2
    Friday October 14 Team Goals 1 and 2
    Saturday October 15 Team Goals 1 and 2
  • misslorij3440
    misslorij3440 Posts: 6,770 Member
    Week 2
    9. 🍁
    10. 🍁
  • LosinSusin
    LosinSusin Posts: 7,937 Member
    Oct 8th - goals 1 & 2
    Oct 9th - goal 1 & 2
    Oct 10th - goal 1 &2
    Oct 11th - goal 1
    Oct 12th -
    Oct 13th -
    Oct 14th -
  • Healthyme7410
    Healthyme7410 Posts: 10,903 Member
    Week #2
    Sunday October 9 Team Goals 1πŸ˜€ and 2 πŸšΆβ€β™€οΈ
    Monday October 10 Team Goals 1πŸ€” and 2 πŸšΆβ€β™€οΈ
    Tuesday October 11 Team Goals 1 😊 and 2 πŸ‹οΈβ€β™€οΈ
    Wednesday October 12 Team Goals 1 and 2
    Thursday October 13 Team Goals 1 and 2
    Friday October 14 Team Goals 1 and 2
    Saturday October 15 Team Goals 1 and 2

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