Team Monthly Challenges (Goals) for June 2023
316Judith
Posts: 11,666 Member
Evening Hello Team,
Congratulations to all who joined me in May. You worked hard and met your daily goals and finished May Strong. Good Job! Hope you will join me tomorrow for the Month of June.
For June we are looking at our Cardiovascular Health. You might ask me what has Heart Health got to do with me?
Well, for starters, everything.
Letβs look at Cardiovascular Fitness
Cardioβ comes from the Greek word βkardΓa,β which means heart. Simply put, exercise typically counts as cardio if it involves intentional coordinated physical actions that raise your heart rate for an extended period of time.
A good cardiovascular workout will have you consistently breathing faster than you would while resting. The result: More oxygen in your blood for your heart to pump to the rest of your body.
Youβll also hear cardio referred to as βaerobic exercise.β The term emphasizes the enhanced movement and utilization of oxygen for energy production when youβre engaged in a cardiovascular workout.
How cardio benefits your heart
Thereβs a reason we call it βcardioβ: Aerobic exercise is good for your heart!
When part of an overall heart-healthy lifestyle, not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesnβt have to work unnecessarily hard all of the time, says Dr. Van Iterson.
Maintaining a good cardio routine also helps improve good cholesterol levels while lowering blood fats.
The benefits of cardio go beyond just your heart. In fact, research suggests that getting enough cardiovascular exercise could help you live a longer life. Dr. Van Iterson explains how it affects your entire body.
Cardio exercise can help protect your brain as you grow older. One study reported that physical activity may reduce dementia risk, no matter what age you are.
Other benefits may include:
* Increasing blood flow and decreasing chances of stroke.
* Improving memory and thinking ability.
* Combatting a decline in brain function with age.
* Protecting your brain against developing Alzheimerβs disease.
Next month we will look at how Cardio fitness helps the joints skin and muscles, you will be surprised what you will learn.
For now here are some suggestions of activities you can do, even a Senior or one who has limited mobility can do these exercises
* Cycling. Or riding a stationary bike
* Rowing. Using a rowing machine
* Swimming.
* Walking and hiking.
You can also use machines like ellipticals, steppers, treadmills and rowing machines (ergometers) to get the cardio your body craves.
Team Goals for Nutrition
Drink 6 to 8 Glasses of Water per day
Aim to eat 5 to 6 servings of fresh fruit and veggies per day
Stay within your calorie range
Aim to get at least 25 grams of Fibre per day
Team Goals for Fitness
Aim to do Cardio exercises 5 days a week or more; 25 minutes or more with pushing for 30 minutes per session
Aim to Strength Train 3 days per week between 15 and 25 minutes per session
Letβs aim to look after our Heart this month and choose 1 or 2 exercises from the suggestion list above.
So who is with me? Hope to see you joining me for another Fantastic Month!
Blessings
Your Friend and Team Leader
Judith
Congratulations to all who joined me in May. You worked hard and met your daily goals and finished May Strong. Good Job! Hope you will join me tomorrow for the Month of June.
For June we are looking at our Cardiovascular Health. You might ask me what has Heart Health got to do with me?
Well, for starters, everything.
Letβs look at Cardiovascular Fitness
Cardioβ comes from the Greek word βkardΓa,β which means heart. Simply put, exercise typically counts as cardio if it involves intentional coordinated physical actions that raise your heart rate for an extended period of time.
A good cardiovascular workout will have you consistently breathing faster than you would while resting. The result: More oxygen in your blood for your heart to pump to the rest of your body.
Youβll also hear cardio referred to as βaerobic exercise.β The term emphasizes the enhanced movement and utilization of oxygen for energy production when youβre engaged in a cardiovascular workout.
How cardio benefits your heart
Thereβs a reason we call it βcardioβ: Aerobic exercise is good for your heart!
When part of an overall heart-healthy lifestyle, not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesnβt have to work unnecessarily hard all of the time, says Dr. Van Iterson.
Maintaining a good cardio routine also helps improve good cholesterol levels while lowering blood fats.
The benefits of cardio go beyond just your heart. In fact, research suggests that getting enough cardiovascular exercise could help you live a longer life. Dr. Van Iterson explains how it affects your entire body.
Cardio exercise can help protect your brain as you grow older. One study reported that physical activity may reduce dementia risk, no matter what age you are.
Other benefits may include:
* Increasing blood flow and decreasing chances of stroke.
* Improving memory and thinking ability.
* Combatting a decline in brain function with age.
* Protecting your brain against developing Alzheimerβs disease.
Next month we will look at how Cardio fitness helps the joints skin and muscles, you will be surprised what you will learn.
For now here are some suggestions of activities you can do, even a Senior or one who has limited mobility can do these exercises
* Cycling. Or riding a stationary bike
* Rowing. Using a rowing machine
* Swimming.
* Walking and hiking.
You can also use machines like ellipticals, steppers, treadmills and rowing machines (ergometers) to get the cardio your body craves.
Team Goals for Nutrition
Drink 6 to 8 Glasses of Water per day
Aim to eat 5 to 6 servings of fresh fruit and veggies per day
Stay within your calorie range
Aim to get at least 25 grams of Fibre per day
Team Goals for Fitness
Aim to do Cardio exercises 5 days a week or more; 25 minutes or more with pushing for 30 minutes per session
Aim to Strength Train 3 days per week between 15 and 25 minutes per session
Letβs aim to look after our Heart this month and choose 1 or 2 exercises from the suggestion list above.
So who is with me? Hope to see you joining me for another Fantastic Month!
Blessings
Your Friend and Team Leader
Judith
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Replies
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Iβm back and will focus this month on better Nutrition and Fitness with better Heart Health doing Cardio Fitness. I plan to use the following Fitness videoβs (see below) that will exercise the whole body including increasing my heart rate in some of my exercises.
This week it will be fitness and nutrition emoticons
Week 1
Thursday June 1 Team Goal 1 and 2 π΄βΏοΈ
Friday June 2 Team Goal 1 and 2
Saturday June 3 Team Goal 1 and 2
Spark People Coach Nicole
https://youtu.be/E188slxISG8
Chicken Fat Fitness with Jackie Tally
https://youtu.be/RrEZjowZWGo
Arms and Legs Fitness with Jackie Tally
https://youtu.be/c3NDzgqjfyU
0 -
Week 1
Thurs. πΆββοΈ1 -
Week 1
Thurs. πΆββοΈ
Fri. ποΈ1 -
Week 1
Thursday June 1 Team Goal 1 and 2 π΄βΏοΈ
Friday June 2 Team Goal 1 and 2π£π¦Ύ
Saturday June 3 Team Goal 1 and 20 -
Week 1
Thurs. πΆββοΈ
Fri. ποΈ
Sat. π§ββοΈ1 -
Week 1
Thursday June 1 Team Goal 1 and 2 π΄βΏοΈ
Friday June 2 Team Goal 1 and 2π£π¦Ύ
Saturday June 3 Team Goal 1 and 2ππββοΈ0 -
Good Job Lori and Linda in completing Week 1! Letβs keep up the streak and have another Strong Finish for Week 2
Week 2 (Fresh Veggies and Fruits)
Sunday June 4 Team Goals 1 and 2 π₯π½
Monday June 5 Team Goals 1 and 2
Tuesday June 6 Team Goals 1 and 2
Wednesday June 7 Team Goals 1 and 2
Thursday June 8 Team Goals 1 and 2
Friday June 9 Team Goals 1 and 2
Saturday June 10 Team Goals 1 and 20 -
Week 2
Sun. πΆββοΈ1 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2
Tuesday 6/6 Team goals 1&2
Wednesday 6/7 Team goals 1&2
Thursday 6/8 Team goals 1&2
Friday 6/9 Team goals 1&2
Satuday 6/10 Team goals 1&21 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ1 -
Good Job Lori and Linda, you are doing great! π
Week 2 (Fresh Veggies and Fruits)
Sunday June 4 Team Goals 1 and 2 π₯π½
Monday June 5 Team Goals 1 and 2 ππ
Tuesday June 6 Team Goals 1 and 2
Wednesday June 7 Team Goals 1 and 2
Thursday June 8 Team Goals 1 and 2
Friday June 9 Team Goals 1 and 2
Saturday June 10 Team Goals 1 and 20 -
Good Job Lori and Linda, you are doing great! π
Week 2 (Fresh Veggies and Fruits)
Sunday June 4 Team Goals 1 and 2 π₯π½
Monday June 5 Team Goals 1 and 2 ππ
Tuesday June 6 Team Goals 1 and 2 πππ₯
Wednesday June 7 Team Goals 1 and 2
Thursday June 8 Team Goals 1 and 2
Friday June 9 Team Goals 1 and 2
Saturday June 10 Team Goals 1 and 20 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2 ππ
Tuesday 6/6 Team goals 1&2 ππ
Wednesday 6/7 Team goals 1&2
Thursday 6/8 Team goals 1&2
Friday 6/9 Team goals 1&2
Satuday 6/10 Team goals 1&21 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ
Tues.π§1 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2 ππ
Tuesday 6/6 Team goals 1&2 ππ
Wednesday 6/7 Team goals 1&2 π₯»π₯»
Thursday 6/8 Team goals 1&2
Friday 6/9 Team goals 1&2
Satuday 6/10 Team goals 1&21 -
Week 2 (Fresh Veggies and Fruits)
Sunday June 4 Team Goals 1 and 2 π₯π½
Monday June 5 Team Goals 1 and 2 ππ
Tuesday June 6 Team Goals 1 and 2 πππ₯
Wednesday June 7 Team Goals 1 and 2 ππ
Thursday June 8 Team Goals 1 and 2
Friday June 9 Team Goals 1 and 2
Saturday June 10 Team Goals 1 and 20 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ
Tues.π§
Weds. π1 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2 ππ
Tuesday 6/6 Team goals 1&2 ππ
Wednesday 6/7 Team goals 1&2 π₯»π₯»
Thursday 6/8 Team goals 1&2 π‘π‘
Friday 6/9 Team goals 1&2
Satuday 6/10 Team goals 1&21 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ
Tues.π§
Weds. π
Thurs. π€Έ1 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ
Tues.π§
Weds. π
Thurs. π€Έ
Fri. π€Ί1 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2 ππ
Tuesday 6/6 Team goals 1&2 ππ
Wednesday 6/7 Team goals 1&2 π₯»π₯»
Thursday 6/8 Team goals 1&2 π‘π‘
Friday 6/9 Team goals 1&2 ππ
Satuday 6/10 Team goals 1&20 -
Week 2 (Fresh Veggies and Fruits)
Sunday June 4 Team Goals 1 and 2 π₯π½
Monday June 5 Team Goals 1 and 2 ππ
Tuesday June 6 Team Goals 1 and 2 πππ₯
Wednesday June 7 Team Goals 1 and 2 ππ
Thursday June 8 Team Goals 1 and 2 no tracking and no fitness
Friday June 9 Team Goals 1 and 2 ππ₯₯ yay tracked food and did a little fitness, really small but at least some
Saturday June 10 Team Goals 1 and 20 -
Week 2 (multi-colored)
Sunday 6/4 Team goals 1&2 π¨π¨
Monday 6/5 Team goals 1&2 ππ
Tuesday 6/6 Team goals 1&2 ππ
Wednesday 6/7 Team goals 1&2 π₯»π₯»
Thursday 6/8 Team goals 1&2 π‘π‘
Friday 6/9 Team goals 1&2 ππ
Satuday 6/10 Team goals 1&2 ππ
I will start Week 3 here since I am putting two days together
Week 3 (weather related)
Sunday 6/11 Team goals 1&2 π§π§
Monday 6/12 Team goals 1&2
Tuesday 6/13 Team goals 1&2
Wednesday 6/14 Team goals 1&2
Thursday 6/15 Team goals 1&2
Friday 6/16 Team goals 1&2
Satuday 6/17 Team goals 1&21 -
Week 3 this week is everything in Green
Sunday June 11 Team Goals 1 and 2 π§€π³
Monday June 12 Team Goals 1 and 2
Tuesday June 13 Team Goals 1 and 2
Wednesday June 14 Team Goals 1 and 2
Thursday June 15 Team Goals 1 and 2
Friday June 16 Team Goals 1 and 2
Saturday June 17 Team Goals 1 and 20 -
Week 2
Sun. πΆββοΈ
Mon. ποΈ
Tues.π§
Weds. π
Thurs. π€Έ
Fri. π€Ί
Sat. π₯€1 -
Week 3
Sun. π1 -
Week 3 (weather related)
Sunday 6/11 Team goals 1&2 π§π§
Monday 6/12 Team goals 1&2 π«π«
Tuesday 6/13 Team goals 1&2
Wednesday 6/14 Team goals 1&2
Thursday 6/15 Team goals 1&2
Friday 6/16 Team goals 1&2
Satuday 6/17 Team goals 1&21 -
Week 3
Sun. π
Mon. π1 -
Week 3 this week is everything in Green
Sunday June 11 Team Goals 1 and 2 π§€π³
Monday June 12 Team Goals 1 and 2 π§βπ€π
Tuesday June 13 Team Goals 1 and 2
Wednesday June 14 Team Goals 1 and 2
Thursday June 15 Team Goals 1 and 2
Friday June 16 Team Goals 1 and 2
Saturday June 17 Team Goals 1 and 20 -
Week 3 (weather related)
Sunday 6/11 Team goals 1&2 π§π§
Monday 6/12 Team goals 1&2 π«π«
Tuesday 6/13 Team goals 1&2ππ
Wednesday 6/14 Team goals 1&2
Thursday 6/15 Team goals 1&2
Friday 6/16 Team goals 1&2
Satuday 6/17 Team goals 1&21
