Monthly Team Challenges (Goals) for November 2022
316Judith
Posts: 11,666 Member
Novembers Newsletter: Looking at the Small and Large Muscle Groups
The muscular system is an organ system consisting of skeletal, smooth, and cardiac muscle. It permits movement of the body, maintains posture, and circulates blood throughout the body.
Function
The muscular system is composed of specialized cells called muscle fibers. Their predominant function is contractibility. Muscles, attached to bones or internal organs and blood vessels, are responsible for movement. Nearly all movement in the body is the result of muscle contraction.
What type of exercises to Use for both Small and Large Muscle Groups in the Body
1. A full-body exercise uses a variety of muscle groups in a personโs body, rather than just one. No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core.
2. According to the Office of Disease Prevention and Health Promotion (ODPHP), exercise should include aerobic activity as well as muscle-strengthening.
Benefits of cardio
Cardio exercises can have many beneficial effects on a personโs body. A 2015 study found that people who completed a 4-week cardio exercise program had:
* an increased sense of well-being
* a decrease in psychological distress
* a decrease in perceived stress
* less emotional exhaustion
Suggestions for Cardio Exercises:
1. Marching or Running in place
2. Jumping Jacks (there are jumping jacks for those using a chair)
3. Swimming
4. Jogging for those who are able
5. Tread Machine for those who have and are able
6. Exercise Bike
7. Brisk Walking to raise heart rate
Benefits of Muscle Strengthening
Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury.
Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Remember; the following exercises and equipment to use are only suggestions: you are welcome to modify, change and or add your own exercises and equipment that work best for you.
Bottom line is we aim to get moving and exercise these bodies to maintain and or to build healthier bodies. This new Month of November let's raise the bar and be the best we can be as we build healthier bodies together one step and one day at a time.
Suggested Equipment for Strength Training
Dumbbells, range of 2 to 5 pound weights
Kettle Ball, range of 2 to 5 pound weights
Resistance Bands
Exercise Bike
Exercise Ball
Suggested Exercise Video's: you are welcome to use any of the following but you are welcome to use your own method of fitness that works best for you.
https://youtu.be/E188slxISG8
spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyU
Jackie Tally using arms and legs
https://youtu.be/RrEZjowZWGo
Jackie Tally chicken fat chair fitness
The Month of November as always we have two Team Goals to work on: Team Goal # 1 is Nutrition and Team Goal #2 is Fitness.
Team Goal #1. Nutrition
Eat enough calories daily to maintain or lose weight that is normal for you
Maintain or increase your daily Fibre intake: Normal intake for women is 21 to 25 grams of Fibre per day
Drink between 6 to 8 glasses of water per day
Eat between 5 to 6 servings or more of Fresh Fruits and Veggies
Team Goal #2. Fitness
Cardio at least 5 days a week or more if you are able and aim to achieve 20 to 30 minutes per session.
Strength Training at least 3 times a week and aim to achieve between 20 minutes or more per session
Hope to see you joing me for November. Let's raise the bar to our personal best and be the best we can be.
As always I cheer you on your journey. Keep up the great work Team...
God Bless
Your Friend & Team Leader
Judith
The muscular system is an organ system consisting of skeletal, smooth, and cardiac muscle. It permits movement of the body, maintains posture, and circulates blood throughout the body.
Function
The muscular system is composed of specialized cells called muscle fibers. Their predominant function is contractibility. Muscles, attached to bones or internal organs and blood vessels, are responsible for movement. Nearly all movement in the body is the result of muscle contraction.
What type of exercises to Use for both Small and Large Muscle Groups in the Body
1. A full-body exercise uses a variety of muscle groups in a personโs body, rather than just one. No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core.
2. According to the Office of Disease Prevention and Health Promotion (ODPHP), exercise should include aerobic activity as well as muscle-strengthening.
Benefits of cardio
Cardio exercises can have many beneficial effects on a personโs body. A 2015 study found that people who completed a 4-week cardio exercise program had:
* an increased sense of well-being
* a decrease in psychological distress
* a decrease in perceived stress
* less emotional exhaustion
Suggestions for Cardio Exercises:
1. Marching or Running in place
2. Jumping Jacks (there are jumping jacks for those using a chair)
3. Swimming
4. Jogging for those who are able
5. Tread Machine for those who have and are able
6. Exercise Bike
7. Brisk Walking to raise heart rate
Benefits of Muscle Strengthening
Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury.
Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Remember; the following exercises and equipment to use are only suggestions: you are welcome to modify, change and or add your own exercises and equipment that work best for you.
Bottom line is we aim to get moving and exercise these bodies to maintain and or to build healthier bodies. This new Month of November let's raise the bar and be the best we can be as we build healthier bodies together one step and one day at a time.
Suggested Equipment for Strength Training
Dumbbells, range of 2 to 5 pound weights
Kettle Ball, range of 2 to 5 pound weights
Resistance Bands
Exercise Bike
Exercise Ball
Suggested Exercise Video's: you are welcome to use any of the following but you are welcome to use your own method of fitness that works best for you.
https://youtu.be/E188slxISG8spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyUJackie Tally using arms and legs
https://youtu.be/RrEZjowZWGoJackie Tally chicken fat chair fitness
The Month of November as always we have two Team Goals to work on: Team Goal # 1 is Nutrition and Team Goal #2 is Fitness.
Team Goal #1. Nutrition
Eat enough calories daily to maintain or lose weight that is normal for you
Maintain or increase your daily Fibre intake: Normal intake for women is 21 to 25 grams of Fibre per day
Drink between 6 to 8 glasses of water per day
Eat between 5 to 6 servings or more of Fresh Fruits and Veggies
Team Goal #2. Fitness
Cardio at least 5 days a week or more if you are able and aim to achieve 20 to 30 minutes per session.
Strength Training at least 3 times a week and aim to achieve between 20 minutes or more per session
Hope to see you joing me for November. Let's raise the bar to our personal best and be the best we can be.
As always I cheer you on your journey. Keep up the great work Team...
God Bless
Your Friend & Team Leader
Judith
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Replies
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Good Morning
With my ongoing Treatments and recovery from Surgeries for Cancer I am trying to build up my stamina with light forms of exercise.
This month my Goals are to strengthen my Core, Arms and Legs Muscles with Cardio and Strength exercises.
I will continue to improve my Nutritional Intake with fresh fruits and veggies and healthy soups and smoothies to my daily menu.
I am using hand held dumbbells with 2 and 3 pound weights, and resistance bands.
I will use the video by Jackie Tally that focuses on Arms and Legs.
Week 1
Tuesday November 1 Team Goals 1 and 2 Cardio and Strength Light Fitness 10 minutes โ
๐ฅค๐๐๐ซ pureed soups, fresh fruit and Boost Nutritional Drink ๐ฅ
Wednesday November 2 Team Goals 1 and 2
Thursday November 3 Team Goals 1 and 2
Friday November 4 Team Goals 1 and 2
Saturday November 5 Team Goals 1 and 20 -
Week 1
Tuesday November 1 Team Goals 1 โ and 2 โ
Wednesday November 2 Team Goals 1 and 2
Thursday November 3 Team Goals 1 and 2
Friday November 4 Team Goals 1 and 2
Saturday November 5 Team Goals 1 and 21 -
Week 1
1.๐ฆ1 -
Welcome Back everyone, itโs great to see you all back. Standing with you cheering you on your journey! ๐๐๐
Week 1
Tuesday November 1 Team Goals 1 and 2 Cardio and Strength Light Fitness 10 minutes โ
๐ฅค๐๐๐ซ pureed soups, fresh fruit and Boost Nutritional Drink ๐ฅ
Wednesday November 2 Team Goals 1 and 2 โ pureed soups and fruits and veggies, ๐ซ๐๐๐ฅ
Thursday November 3 Team Goals 1 and 2
Friday November 4 Team Goals 1 and 2
Saturday November 5 Team Goals 1 and 20 -
Week 1
1.๐ฆ
2.๐ฆ1 -
Week 1
1.๐ฆ
2.๐ฆ
3.๐ฆ1 -
Week 1
Tuesday November 1 Team Goals 1 and 2 Cardio and Strength Light Fitness 10 minutes โ
๐ฅค๐๐๐ซ pureed soups, fresh fruit and Boost Nutritional Drink ๐ฅ
Wednesday November 2 Team Goals 1 and 2 โ pureed soups and fruits and veggies, ๐ซ๐๐๐ฅ
Thursday November 3 Team Goals 1 and 2 Limited Fitness, at hospital all day, just did a little core fitness and knee raises, concentrated on Nutrition ๐ฅค๐ซ๐๐ฅ
Friday November 4 Team Goals 1 and 2
Saturday November 5 Team Goals 1 and 20 -
Week 1
Tuesday November 1 Team Goals 1 โ and 2 โ
Wednesday November 2 Team Goals 1 โฃ and 2 โฃ
Thursday November 3 Team Goals 1๐ and 2 ๐
Friday November 4 Team Goals 1๐ฎ and 2 ๐ฎ
Saturday November 5 Team Goals 1 and 21 -
Week 1
1.๐ฆ
2.๐ฆ
3.๐ฆ
4.๐ฆ1 -
Week 1
Tuesday November 1 Team Goals 1 โ and 2 โ
Wednesday November 2 Team Goals 1 โฃ and 2 โฃ
Thursday November 3 Team Goals 1๐ and 2 ๐
Friday November 4 Team Goals 1๐ฎ and 2 ๐ฎ
Saturday November 5 Team Goals 1 ๐ and 2 ๐1 -
Week 1
1.๐ฆ
2.๐ฆ
3.๐ฆ
4.๐ฆ
5.๐ฆ1 -
Week 2
Sunday November 6 Team Goals 1 โ and 2 โ
Monday November 7 Team Goals 1 and 2
Tuesday November 8 Team Goals 1 and 2
Wednesday November 9 Team Goals 1 and 2
Thursday November 10 Team Goals 1 and 2
Friday November 11 Team Goals 1 and 2
Saturday November 12 Team Goals 1 and 21 -
Week 2
6.๐ฆ1 -
Good Morning
So glad to see you are keeping up with the great work in meeting your goals. Keep up the great work! ๐๐
Iโm back after extreme stormy weather here, high gusty winds and heavy rain. Cold and chilly too. Some places had no power several days.
Week 2
Sunday November 6 Team Goals 1 and 2 โ ๐๐ pureed fruits and soups ๐ซNutritional drink๐ง
Monday November 7 Team Goals 1 and 2 โ๏ธ Pureed fruits ๐and soups ๐ซ nutritional drink and smoothie๐ฅค๐ง
Tuesday November 8 Team Goals 1 and 2
Wednesday November 9 Team Goals 1 and 2
Thursday November 10 Team Goals 1 and 2
Friday November 11 Team Goals 1 and 2
Saturday November 12 Team Goals 1 and 20 -
Week 2
Sunday November 6 Team Goals 1 โ and 2 โ
Monday November 7 Team Goals 1 ๐งต and 2 ๐งต
Tuesday November 8 Team Goals 1 and 2
Wednesday November 9 Team Goals 1 and 2
Thursday November 10 Team Goals 1 and 2
Friday November 11 Team Goals 1 and 2
Saturday November 12 Team Goals 1 and 21 -
Week 2
6.๐ฆ
7.๐ฆ1 -
Week 2
Sunday November 6 Team Goals 1 and 2 โ ๐๐ pureed fruits and soups ๐ซNutritional drink๐ง
Monday November 7 Team Goals 1 and 2 โ๏ธ Pureed fruits ๐and soups ๐ซ nutritional drink and smoothie๐ฅค๐ง
Tuesday November 8 Team Goals 1 and 2 โ๏ธ Pureed fruits, ๐๐ smoothie and soups ๐ซ and Boost nutritional drink ๐ฅค๐ง
Wednesday November 9 Team Goals 1 and 2
Thursday November 10 Team Goals 1 and 2
Friday November 11 Team Goals 1 and 2
Saturday November 12 Team Goals 1 and 20 -
Week 2
6.๐ฆ
7.๐ฆ
8.๐ฆ1 -
Week 2
6.๐ฆ
7.๐ฆ
8.๐ฆ
9.๐ฆ1 -
Week 2
Sunday November 6 Team Goals 1 โ and 2 โ
Monday November 7 Team Goals 1 ๐งต and 2 ๐งต
Tuesday November 8 Team Goals 1๐งถ and 2 ๐งถ
Wednesday November 9 Team Goals โ 1 and 2 โ
Thursday November 10 Team Goals 1๐งฉ and 2 ๐งฉ
Friday November 11 Team Goals 1 and 2
Saturday November 12 Team Goals 1 and 21 -
Week 2
6.๐ฆ
7.๐ฆ
8.๐ฆ
9.๐ฆ
10.๐ฆ1 -
Week 2
Sunday November 6 Team Goals 1 โ and 2 โ
Monday November 7 Team Goals 1 ๐งต and 2 ๐งต
Tuesday November 8 Team Goals 1๐งถ and 2 ๐งถ
Wednesday November 9 Team Goals โ 1 and 2 โ
Thursday November 10 Team Goals 1๐งฉ and 2 ๐งฉ
Friday November 11 Team Goals ๐จ 1 and 2 ๐จ
Saturday November 12 Team Goals 1 and 21 -
Good Job everyone, keep up the great work! ๐
Week 2
Sunday November 6 Team Goals 1 and 2 โ ๐๐ pureed fruits and soups ๐ซNutritional drink๐ง
Monday November 7 Team Goals 1 and 2 โ๏ธ Pureed fruits ๐and soups ๐ซ nutritional drink and smoothie๐ฅค๐ง
Tuesday November 8 Team Goals 1 and 2 โ๏ธ Pureed fruits, ๐๐ smoothie and soups ๐ซ and Boost nutritional drink ๐ฅค๐ง
Wednesday November 9 Team Goals 1 and 2 ๐ข pureed fruits and soups ๐ซ๐๐ฅคsmoothie
Thursday November 10 Team Goals 1 and 2 ๐ฃ pureed soups and smoothie ๐ง๐ซ
Friday November 11 Team Goals 1 and 2 โ๏ธ Pureed fruits and smoothie ๐๐๐ง
Saturday November 12 Team Goals 1 and 20 -
Week 2
6.๐ฆ
7.๐ฆ
8.๐ฆ
9.๐ฆ
10.๐ฆ
11.๐ฆ1 -
Week 2
6.๐ฆ
7.๐ฆ
8.๐ฆ
9.๐ฆ
10.๐ฆ
11.๐ฆ
12.๐1 -
Week 2
Sunday November 6 Team Goals 1 and 2 โ ๐๐ pureed fruits and soups ๐ซNutritional drink๐ง
Monday November 7 Team Goals 1 and 2 โ๏ธ Pureed fruits ๐and soups ๐ซ nutritional drink and smoothie๐ฅค๐ง
Tuesday November 8 Team Goals 1 and 2 โ๏ธ Pureed fruits, ๐๐ smoothie and soups ๐ซ and Boost nutritional drink ๐ฅค๐ง
Wednesday November 9 Team Goals 1 and 2 ๐ข pureed fruits and soups ๐ซ๐๐ฅคsmoothie
Thursday November 10 Team Goals 1 and 2 ๐ฃ pureed soups and smoothie ๐ง๐ซ
Friday November 11 Team Goals 1 and 2 โ๏ธ Pureed fruits and smoothie ๐๐๐ง
Saturday November 12 Team Goals 1 and 2 โ๏ธ๐ฅค๐งsmoothie and Boost nutritional drink. Pureed applesauce ๐0 -
Week 2
Sunday November 6 Team Goals 1 โ and 2 โ
Monday November 7 Team Goals 1 ๐งต and 2 ๐งต
Tuesday November 8 Team Goals 1๐งถ and 2 ๐งถ
Wednesday November 9 Team Goals โ 1 and 2 โ
Thursday November 10 Team Goals 1๐งฉ and 2 ๐งฉ
Friday November 11 Team Goals ๐จ 1 and 2 ๐จ
Saturday November 12 Team Goals 1 ๐ผ and 2 ๐ผ1 -
Week 3
Sun. 13 ๐ป1 -
Have a great Week Team. Cheering you on! ๐๐
Week 3
Sunday November 13 Team Goals 1 and 2 โ๏ธNo Fitness today just focused on Nutrition
Monday November 14 Team Goals 1 and 2
Tuesday November 15 Team Goals 1 and 2
Wednesday November 16 Team Goals 1 and 2
Thursday November 17 Team Goals 1 and 2
Friday November 18 Team Goals 1 and 2
Saturday November 19 Team Goals 1 and 20 -
Week 3
Sun. 13 ๐ป
Mon.14 โ๏ธ1
