🇯🇵WEEK 1 - Tokyo, Japan 6,000 miles - Daily Declutter & BMR calculator🗼
Ceriusly1
Posts: 7,853 Member
Buckle up, this first week may be a little bumpy. Please weigh in before April 8. If you are a little late in joining your challenge team, you will still be able to record this important information. If you have not joined a team, please send a message to Ceriusly1.
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!
The above should be posted on the Community but removed for the posts that go on the teams.
🌎️Challenge #1 Saturday, April 8 - Friday, April 14🌎️
✈️DESTINATION - Tokyo, Japan 6,000 miles Declutter & BMR calculator
The challenge begins on Saturday morning. Exercise & Declutter & View BMR Calculator done before SATURDAY DOES NOT COUNT!!!!
When one thinks of Cherry Blossoms we want to head to Tokyo, Japan!! Widely celebrated in Japanese literature, poetry, and art, sakura carries layered meanings. For example, because they bloom briefly, the blossoms are often seen as a metaphor for the ephemeral beauty of living. At the same time, the joyful tradition of hanami (flower viewing) is an old and ongoing tradition. The practice was first associated with plum blossoms before becoming almost exclusively linked with cherry blossoms by the Heian Period (794–1185). With wider exposure to Japanese art and culture in the nineteenth century, audiences in the U.S. and around the world embraced sakura as a particularly Japanese cultural hallmark.
To learn more here’s the link: https://www.loc.gov/exhibits/cherry-blossoms/cherry-blossoms-in-japanese-cultural-history.html
Living The Good Life 1: Declutter
Being the end of the winter its time for SPRING Cleaning in order to make room for a healthier lifestyle. Pack away the winter things and weed out clutter. A houseful of clutter may not be the only reason people pack on extra pounds, but research proves that it plays a big role. People with super-cluttered homes were 77% more likely to be overweight or obese! Why? In Lose the Clutter Lose The Weight, author Peter Walsh said it's because people can't make their best healthiest choices in a cluttered, messy, disorganized home.
Excess weight and excess stuff have similarities. Both can creep up on us slowly over time until one day you realize your zipper won't do up or the cupboard won't close. Both problems are linked to living in an age of plenty. Reducing excess clutter promotes well being.
Aim to make your kitchen a tidy pleasant place to prepare delicious healthy meals. Turn your bedroom into a soothing restful sanctuary. Making your sitting area a restful place to be.
To motivate yourself, as you are approaching your home, think of what you don't want to see when you open the door. Is it that spare room that has become your 'junk room', the coat closet bursting with excess items, or the kitchen junk drawer? Find the spot that could use a little help.
Clutter – noun - a disorderly heap, collection of things lying about in an untidy mass; to fill or cover something with many things.
Junque - a wonderful collection of white elephants, trash, and treasures to pass on to someone who can use it.
Declutter – verb to remove unnecessary/excess items so you have more usable space and can easily find things when you need them. Simplify or get rid of mess or disorder, to streamline.
This week spend a MINIMUM of 10 minutes a day decluttering. You can pick your most needy area to focus on, or you may wish to follow this list.
A suggested list of areas to attack - or come up with your own.
Day 1 Declutter horizontal surfaces in the room you use/spend the most awake time in.
Day 2 Declutter your kitchen surfaces or get into the cupboards.
Day 3 Declutter your night table and bedroom.
Day 4 Declutter your bathroom.
Day 5 Declutter your entrance area.
Day 6 Declutter your worst drawer.
Day 7 Declutter your coat/footwear closet.
“Do It Now” Principle - take care of tasks now, not later, or allow yourself to get distracted.
Marie Kondo Declutter Checklist - to do it by category https://bit.ly/3TF1ajV
FLYing Lesson: How to Declutter https://bit.ly/3rTNaqz
Declutter Your Home in 30 Days https://bit.ly/3EGAjPU
At the end of the day or week immediately toss, sell, or donate your excess items. How many bags of garbage, donations, or things to sell can you round up this week? Tip if you have donations, immediately put them in the trunk of the car so it is out of your home.
Living The Good Life 2: BMR Calculator
A Calorie Deficit is the single most important factor for weight loss or maintenance. No matter what the diet trend is, the common factor among successful weight loss plans is a calorie deficit. A calorie deficit happens when your body uses more calories than you take in.
Your Basal Metabolic Rate (BMR) is how many calories you would eat each day to MAINTAIN your current weight. It is an estimate of how many calories you'd burn if you stayed in bed for 24 hours (idling); the minimum number of energy/calories needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.
How many calories do you need to maintain your weight or to lose weight?
Link to the BMR Calculator. https://www.calculator.net/bmr-calculator.html (click on US units)
When you joined MFP, you input your information and Your Daily Goal (calories) was determined. In MFP click on your “Food Diary” and scroll to the bottom to see it. https://www.myfitnesspal.com/food/diary/
Knowing the calories you are consuming in your food and beverages and factoring in what you burn through activity are the two key elements to calculating your goal calorie deficit. For example, if you burn 2000 calories a day but only eat 1500, you’ll be in a 500-calorie deficit, and in a week that would be a total calorie deficit of 3,500 calories.
Note: 500 calorie deficit per day = 3,500 calorie deficit per week = 1 pound weight loss per week.
Understanding this relationship should help you make better food and activity choices. Will this food or activity get me closer or farther from my daily weight loss goal?
Keeping track of the calories you eat by measuring and weighing your portions, and recording the food will help you with these calculations.
When you look at your daily Food Diary calories today – ask did I lose? Gain? Or maintain my weight? What can I improve on? On special occasions if I exceed my planned calories, I will be careful not to exceed my Daily Calorie needs based on my Basal Metabolic Rate (BMR) activity level; no loss but no gain. Note - Do not eat under 1,200 calories a day unless per a doctor’s order.
Examine your habits – both in the kitchen and gym – and decide where you can make sustainable changes to have long-term success in weight loss. If you are already pushing yourself 2 hours a day at the gym, but don’t pay attention to your diet, it might be time to cut out junk food, make better food choices and reduce your portions to see weight loss changes.
✔️To score points this week
1 View your BMR Calculator, calorie needs based on your activity level 15 points one time this week
2 Declutter for 10 Minutes: 10, if you stop at 9 minutes score 0
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Declutter for 10 Minutes = 10 points (all or nothing) Maximum 10 points daily
2. View Basal Metabolic Rate Calculator 15 points one time this week
We will record this on one thread. (example)
My Exercise: 30
My Declutter: 10
My BMR: 15 (only record once during the week)
****Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.
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!
The above should be posted on the Community but removed for the posts that go on the teams.
🌎️Challenge #1 Saturday, April 8 - Friday, April 14🌎️
✈️DESTINATION - Tokyo, Japan 6,000 miles Declutter & BMR calculator
The challenge begins on Saturday morning. Exercise & Declutter & View BMR Calculator done before SATURDAY DOES NOT COUNT!!!!
When one thinks of Cherry Blossoms we want to head to Tokyo, Japan!! Widely celebrated in Japanese literature, poetry, and art, sakura carries layered meanings. For example, because they bloom briefly, the blossoms are often seen as a metaphor for the ephemeral beauty of living. At the same time, the joyful tradition of hanami (flower viewing) is an old and ongoing tradition. The practice was first associated with plum blossoms before becoming almost exclusively linked with cherry blossoms by the Heian Period (794–1185). With wider exposure to Japanese art and culture in the nineteenth century, audiences in the U.S. and around the world embraced sakura as a particularly Japanese cultural hallmark.
To learn more here’s the link: https://www.loc.gov/exhibits/cherry-blossoms/cherry-blossoms-in-japanese-cultural-history.html
Living The Good Life 1: Declutter
Being the end of the winter its time for SPRING Cleaning in order to make room for a healthier lifestyle. Pack away the winter things and weed out clutter. A houseful of clutter may not be the only reason people pack on extra pounds, but research proves that it plays a big role. People with super-cluttered homes were 77% more likely to be overweight or obese! Why? In Lose the Clutter Lose The Weight, author Peter Walsh said it's because people can't make their best healthiest choices in a cluttered, messy, disorganized home.
Excess weight and excess stuff have similarities. Both can creep up on us slowly over time until one day you realize your zipper won't do up or the cupboard won't close. Both problems are linked to living in an age of plenty. Reducing excess clutter promotes well being.
Aim to make your kitchen a tidy pleasant place to prepare delicious healthy meals. Turn your bedroom into a soothing restful sanctuary. Making your sitting area a restful place to be.
To motivate yourself, as you are approaching your home, think of what you don't want to see when you open the door. Is it that spare room that has become your 'junk room', the coat closet bursting with excess items, or the kitchen junk drawer? Find the spot that could use a little help.
Clutter – noun - a disorderly heap, collection of things lying about in an untidy mass; to fill or cover something with many things.
Junque - a wonderful collection of white elephants, trash, and treasures to pass on to someone who can use it.
Declutter – verb to remove unnecessary/excess items so you have more usable space and can easily find things when you need them. Simplify or get rid of mess or disorder, to streamline.
This week spend a MINIMUM of 10 minutes a day decluttering. You can pick your most needy area to focus on, or you may wish to follow this list.
A suggested list of areas to attack - or come up with your own.
Day 1 Declutter horizontal surfaces in the room you use/spend the most awake time in.
Day 2 Declutter your kitchen surfaces or get into the cupboards.
Day 3 Declutter your night table and bedroom.
Day 4 Declutter your bathroom.
Day 5 Declutter your entrance area.
Day 6 Declutter your worst drawer.
Day 7 Declutter your coat/footwear closet.
“Do It Now” Principle - take care of tasks now, not later, or allow yourself to get distracted.
Marie Kondo Declutter Checklist - to do it by category https://bit.ly/3TF1ajV
FLYing Lesson: How to Declutter https://bit.ly/3rTNaqz
Declutter Your Home in 30 Days https://bit.ly/3EGAjPU
At the end of the day or week immediately toss, sell, or donate your excess items. How many bags of garbage, donations, or things to sell can you round up this week? Tip if you have donations, immediately put them in the trunk of the car so it is out of your home.
Living The Good Life 2: BMR Calculator
A Calorie Deficit is the single most important factor for weight loss or maintenance. No matter what the diet trend is, the common factor among successful weight loss plans is a calorie deficit. A calorie deficit happens when your body uses more calories than you take in.
Your Basal Metabolic Rate (BMR) is how many calories you would eat each day to MAINTAIN your current weight. It is an estimate of how many calories you'd burn if you stayed in bed for 24 hours (idling); the minimum number of energy/calories needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.
How many calories do you need to maintain your weight or to lose weight?
Link to the BMR Calculator. https://www.calculator.net/bmr-calculator.html (click on US units)
When you joined MFP, you input your information and Your Daily Goal (calories) was determined. In MFP click on your “Food Diary” and scroll to the bottom to see it. https://www.myfitnesspal.com/food/diary/
Knowing the calories you are consuming in your food and beverages and factoring in what you burn through activity are the two key elements to calculating your goal calorie deficit. For example, if you burn 2000 calories a day but only eat 1500, you’ll be in a 500-calorie deficit, and in a week that would be a total calorie deficit of 3,500 calories.
Note: 500 calorie deficit per day = 3,500 calorie deficit per week = 1 pound weight loss per week.
Understanding this relationship should help you make better food and activity choices. Will this food or activity get me closer or farther from my daily weight loss goal?
Keeping track of the calories you eat by measuring and weighing your portions, and recording the food will help you with these calculations.
When you look at your daily Food Diary calories today – ask did I lose? Gain? Or maintain my weight? What can I improve on? On special occasions if I exceed my planned calories, I will be careful not to exceed my Daily Calorie needs based on my Basal Metabolic Rate (BMR) activity level; no loss but no gain. Note - Do not eat under 1,200 calories a day unless per a doctor’s order.
Examine your habits – both in the kitchen and gym – and decide where you can make sustainable changes to have long-term success in weight loss. If you are already pushing yourself 2 hours a day at the gym, but don’t pay attention to your diet, it might be time to cut out junk food, make better food choices and reduce your portions to see weight loss changes.
✔️To score points this week
1 View your BMR Calculator, calorie needs based on your activity level 15 points one time this week
2 Declutter for 10 Minutes: 10, if you stop at 9 minutes score 0
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Declutter for 10 Minutes = 10 points (all or nothing) Maximum 10 points daily
2. View Basal Metabolic Rate Calculator 15 points one time this week
We will record this on one thread. (example)
My Exercise: 30
My Declutter: 10
My BMR: 15 (only record once during the week)
****Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.
0
This discussion has been closed.