Monthly Team Challenges (Goals) for December 2022
316Judith
Posts: 11,666 Member
Good Evening Team,
This new Month we are going to focus on the Right approach to achieving Weight Loss the Healthy Way. We are looking at some pointers put out by the Mayo Clinic and the World Health Organization that will help you reshape your lifestyle by adopting new healthy habits and breaking unhealthy old habits.
I will be back later this evening with some really good pointers and some suggestions for our Monthly Team Goals for December.
God Bless
Your Team Leader and Friend,
Judith
This new Month we are going to focus on the Right approach to achieving Weight Loss the Healthy Way. We are looking at some pointers put out by the Mayo Clinic and the World Health Organization that will help you reshape your lifestyle by adopting new healthy habits and breaking unhealthy old habits.
I will be back later this evening with some really good pointers and some suggestions for our Monthly Team Goals for December.
God Bless
Your Team Leader and Friend,
Judith
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Good Evening Team,
Congratulations on completing your Team Challenges this Month of November, I hope you join me for the month of December.
Let’s raise the bar and be the best we can be and purpose in our heart to do our very best we can be.
This month we are looking a making a plan that will reshape our lives and set us up for life!
The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.
How do you make those permanent changes?
Mayo clinic uses 6 Strategies; this month we are looking at 3 in part for weight-loss success.
1. Make sure you're ready
Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:
* Am I motivated to lose weight?
* Am I too distracted by other pressures?
* Do I use food as a means to cope with stress?
* Am I ready to learn or use other strategies to cope with stress?
* Do I need other support — either from friends or professionals — to manage stress?
* Am I willing to change eating habits?
* Am I willing to change activity habits?
* Do I have the time to spend on making these changes?
Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.
2. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health.
Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Get your Weight Loss started with the following tips below:
* Eat at least four servings of vegetables and three servings of fruits daily.
* Replace refined grains with whole grains.
* Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
* Cut back on sugar as much as possible, except the natural sugar in fruit.
* Choose low-fat dairy products and lean meat and poultry in limited amounts.
This new month of December we have 2 Goals we will work on: Nutrition and Fitness with focusing on the strategies the Mayo Clinic have provided for us here.
Team Goal # 1
- aim to drink at least 6 to 8 glasses of water or more
- Track your calories per day
- Eat at least 4 servings of veggies per day
- Ear at least 3 servings of fruits per day
- Cut back on sugar
- Choose leaner cuts of meat
Team Goal # 2
- Set a goal in how much weight you want to lose
- Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
- Focus on Cardio at least 5 days a week with getting at least 30 minutes or more per day
- And Strength Training 3 days a week at least 20 minutes or more per day
Cardio Suggestions
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
Strength Training Suggestions
1. Dumbbells, range of 2 to 5 pound weights
2. Kettle Ball, range of 2 to 5 pound weights
3. Resistance Bands
4. Exercise Bike
5. Exercise Ball
So who is with me? Hope you will come onboard and join me for another successful Month ahead. Let’s Raise the Bar to our Personal Best for the Month of December.
God Bless
Your Team Leader and Friend
Judith0 -
Good Morning Team
Hope you will join me for this brand new month of December. You did great for November and I know you will do well for this month. Like November let’s Finish Strong for each week of December.Cheering you on my friend’s! 👏👍😊
I am focusing on Good Nutrition this month and while most of you are looking to lose weight and maintain it the healthy way that the Mayo Clinic advices, I am hoping to gain some as I am severely underweight!
Thursday December 1 Team Goal 1 and 2 🧋🥤🥕🍠🍎🍓🫐pureed fruits and veggies, smoothies and soups
Friday December 2 Team Goal 1 and 2
Saturday December 3 Team Goal 1 and 20 -
Thanks Judith for your informative and thoughtful material. It is true that if you do not start out with a plan and the motivation to do it, weight loss can be frustrating and disappointing.
Thursday December 1 Team Goal 1 and 2 🥗🥩
Friday December 2 Team Goal 1 and 2
Saturday December 3 Team Goal 1 and 21 -
I’m here, finally we’ll from cold, and ready to tackle Dec.!
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Welcome Back Linda and Lori
Glad you are better from your bad cold you had Lori.
Thank you Linda for your reply and glad this month’s themed newsletter was helpful to you.
Week 1
Thursday December 1 Team Goal 1 and 2 🧋🥤🥕🍠🍎🍓🫐pureed fruits and veggies, smoothies and soups
Friday December 2 Team Goal 1 and 2 ✅ pureed fruits, healthy smoothie 🍎🧋
Saturday December 3 Team Goal 1 and 20 -
I’m here, finally well from cold, and ready to tackle Dec.!
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Thursday December 1 Team Goal 1 and 2 🥗🥩
Friday December 2 Team Goal 1 and 2 🍔🍟
Saturday December 3 Team Goal 1 and 2 🌮🥗1 -
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2. 🍇
3. 🫐1 -
Week 1
Thursday December 1 Team Goal 1 and 2 🧋🥤🥕🍠🍎🍓🫐pureed fruits and veggies, smoothies and soups
Friday December 2 Team Goal 1 and 2 ✅ pureed fruits, healthy smoothie 🍎🧋
Saturday December 3 Team Goal 1 and 2 ✅ pureed fruits, soup and a smoothie, 🧋🍓🍎🫕0 -
Well Done Team, Good Job in completing your first week of your Monthly Team Challenges. Keep up the fantastic work! 👍👏😊
Week 2
Sunday December 4 Team Goal 1 and 2 ☑️ Pureed fruits and veggies, smoothies and soups 🧋🍎🫕
Monday December 5 Team Goal 1 and 2
Tuesday December 6 Team Goal 1 and 2
Wednesday December 7 Team Goal 1 and 2
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 20 -
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2. 🍇
3. 🫐
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Sunday December 4 Team Goal 1 and 2 ✔
Monday December 5 Team Goal 1 and 2 ✔
Tuesday December 6 Team Goal 1 and 2
Wednesday December 7 Team Goal 1 and 2
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 21 -
Good Job Lori and Linda, you both are doing well, keep up the great work! 👏👍
Week 2
Sunday December 4 Team Goal 1 and 2 ☑️ Pureed fruits and veggies, smoothies and soups 🧋🍎🫕
Monday December 5 Team Goal 1 and 2 ✅ pureed fruits and soups with veggies 🍎🫕
Tuesday December 6 Team Goal 1 and 2
Wednesday December 7 Team Goal 1 and 2
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 20 -
Sunday December 4 Team Goal 1 and 2 ✔
Monday December 5 Team Goal 1 and 2 ✔
Tuesday December 6 Team Goal 1 and 2 ✔
Wednesday December 7 Team Goal 1 and 2
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 21 -
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2. 🍇
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Great work Ladies! 👍
Week 2
Sunday December 4 Team Goal 1 and 2 ☑️ Pureed fruits and veggies, smoothies and soups 🧋🍎🫕
Monday December 5 Team Goal 1 and 2 ✅ pureed fruits and soups with veggies 🍎🫕
Tuesday December 6 Team Goal 1 and 2 ☑️ Pureed soups and veggies 🫕🍅🥔🥕
Wednesday December 7 Team Goal 1 and 2
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 20 -
Sunday December 4 Team Goal 1 and 2 ✔✔
Monday December 5 Team Goal 1 and 2 ✔✔
Tuesday December 6 Team Goal 1 and 2 ✔✔
Wednesday December 7 Team Goal 1 and 2 ✔✔
Thursday December 8 Team Goal 1 and 2
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 21 -
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2. 🍇
3. 🫐
4. 🍒
5. 🍅
6. 🌽
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Sunday December 4 Team Goal 1 and 2 ✔✔
Monday December 5 Team Goal 1 and 2 ✔✔
Tuesday December 6 Team Goal 1 and 2 ✔✔
Wednesday December 7 Team Goal 1 and 2 ✔✔
Thursday December 8 Team Goal 1 and 2 ✔✔
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 21 -
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Week 2
Sunday December 4 Team Goal 1 and 2 ☑️ Pureed fruits and veggies, smoothies and soups 🧋🍎🫕
Monday December 5 Team Goal 1 and 2 ✅ pureed fruits and soups with veggies 🍎🫕
Tuesday December 6 Team Goal 1 and 2 ☑️ Pureed soups and veggies 🫕🍅🥔🥕
Wednesday December 7 Team Goal 1 and 2 ☑️🍎🫕
Thursday December 8 Team Goal 1 and 2 only half fitness as I focused on stretching and nutrition today! 🍎🫕
Friday December 9 Team Goal 1 and 2
Saturday December 10 Team Goal 1 and 20 -
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Sunday December 4 Team Goal 1 and 2 ✔✔
Monday December 5 Team Goal 1 and 2 ✔✔
Tuesday December 6 Team Goal 1 and 2 ✔✔
Wednesday December 7 Team Goal 1 and 2 ✔✔
Thursday December 8 Team Goal 1 and 2 ✔✔
Friday December 9 Team Goal 1 and 2 ✔✔
Saturday December 10 Team Goal 1 and 2 ✔✔1 -
Week 2
Sunday December 4 Team Goal 1 and 2 ☑️ Pureed fruits and veggies, smoothies and soups 🧋🍎🫕
Monday December 5 Team Goal 1 and 2 ✅ pureed fruits and soups with veggies 🍎🫕
Tuesday December 6 Team Goal 1 and 2 ☑️ Pureed soups and veggies 🫕🍅🥔🥕
Wednesday December 7 Team Goal 1 and 2 ☑️🍎🫕
Thursday December 8 Team Goal 1 and 2 only half fitness as I focused on stretching and nutrition today! 🍎🫕
Friday December 9 Team Goal 1 and 2 ☑️ Pureed veggies and soups 🫕🥕🥔
Saturday December 10 Team Goal 1 and 2 ✔️ Pureed fruits and veggies and soup 🥔🫕0 -
Week 3
Sunday December 11 Team Goal 1 and 2 ☑️ Pureed fruits and soups 🍎🫕
Monday December 12 Team Goal 1 and 2
Tuesday December 13 Team Goal 1 and 2
Wednesday December 14 Team Goal 1 and 2
Thursday December 15 Team Goal 1 and 2
Friday December 16 Team Goal 1 and 2
Saturday December 17 Team Goal 1 and 20 -
Week 3
Sunday December 11 Team Goal 1 and 2 🎐🎐
Monday December 12 Team Goal 1 and 2
Tuesday December 13 Team Goal 1 and 2
Wednesday December 14 Team Goal 1 and 2
Thursday December 15 Team Goal 1 and 2
Friday December 16 Team Goal 1 and 2
Saturday December 17 Team Goal 1 and 21 -
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Sunday December 11 Team Goal 1 and 2 🎐🎐
Monday December 12 Team Goal 1 and 2 🎠🎠
Tuesday December 13 Team Goal 1 and 2
Wednesday December 14 Team Goal 1 and 2
Thursday December 15 Team Goal 1 and 2
Friday December 16 Team Goal 1 and 2
Saturday December 17 Team Goal 1 and 21 -
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