Monthly Team Challenges (Goals) for July 2023
316Judith
Posts: 11,666 Member
Evening Hello All
Congratulations on a Great Job in Meeting your Goals for the Month of June. I encourage you to keep pushing on for another successful month; let’s Finish Strong in July!
Hope to see you onboard with joining me tomorrow for the Month of July.
For the Month of July we are focusing on Strength Training. I have shared some pointers below that I found from Everyday Health and the Mayo Clinic.
According to the Mayo Clinic:
“Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started” By Mayo Clinic Staff
“Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue!
Strength training is a key component of overall health and fitness for everyone”
Strength Training Protects Bone Health and Muscle Mass
At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to aging, notes Harvard Health Publishing.
According to a study from 2017, just 30 minutes twice a week of high-intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects.
Strength Training Can Help With Chronic Disease Management (and Prevention)
Studies have documented that strength training can also help ease symptoms in people with many chronic conditions, including neuromuscular disorders, and some cancers, among others. For the more than 30 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control, according to the Centers for Disease Control and Prevention and a study published in 2017.
And the 2019 review in Frontiers in Physiology suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer.
Hope the above points have helped you understand more about what Strength Training can do for you.
Cheering you on for a great Month of July.
God’s Blessings
Your Friend and Team Leader
Judith
Here are some suggestions for this coming week!
Week 1
Team Goals #1 For Nutrition
- aim to drink at least 6 to 8 glasses of water or more per day
- Track your calories per day
- Aim to eat 5 servings or more in a combo of fruits and veggies you choose
- Cut back on sugar
- Eat at least 25 grams of Fibre per day
Team Goal # 2
- Set a goal in how much weight you want to lose, or if you are on maintenance aim to maintain your optimal weight for the entire month) for me it is to maintain or gain some weight)
- Include Cardio at least 5 days a week, 30 minutes or more per day
- Aim to Focus on Strength Training, 3 days a week, 20 minutes or more if you can do more, that’s great! (Spark People Video includes Dumb Bells for upper body strength training and fitness)
Here are 3 Video Suggestions to Follow to help achieve your fitness goals.
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
Congratulations on a Great Job in Meeting your Goals for the Month of June. I encourage you to keep pushing on for another successful month; let’s Finish Strong in July!
Hope to see you onboard with joining me tomorrow for the Month of July.
For the Month of July we are focusing on Strength Training. I have shared some pointers below that I found from Everyday Health and the Mayo Clinic.
According to the Mayo Clinic:
“Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started” By Mayo Clinic Staff
“Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue!
Strength training is a key component of overall health and fitness for everyone”
Strength Training Protects Bone Health and Muscle Mass
At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to aging, notes Harvard Health Publishing.
According to a study from 2017, just 30 minutes twice a week of high-intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects.
Strength Training Can Help With Chronic Disease Management (and Prevention)
Studies have documented that strength training can also help ease symptoms in people with many chronic conditions, including neuromuscular disorders, and some cancers, among others. For the more than 30 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control, according to the Centers for Disease Control and Prevention and a study published in 2017.
And the 2019 review in Frontiers in Physiology suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer.
Hope the above points have helped you understand more about what Strength Training can do for you.
Cheering you on for a great Month of July.
God’s Blessings
Your Friend and Team Leader
Judith
Here are some suggestions for this coming week!
Week 1
Team Goals #1 For Nutrition
- aim to drink at least 6 to 8 glasses of water or more per day
- Track your calories per day
- Aim to eat 5 servings or more in a combo of fruits and veggies you choose
- Cut back on sugar
- Eat at least 25 grams of Fibre per day
Team Goal # 2
- Set a goal in how much weight you want to lose, or if you are on maintenance aim to maintain your optimal weight for the entire month) for me it is to maintain or gain some weight)
- Include Cardio at least 5 days a week, 30 minutes or more per day
- Aim to Focus on Strength Training, 3 days a week, 20 minutes or more if you can do more, that’s great! (Spark People Video includes Dumb Bells for upper body strength training and fitness)
Here are 3 Video Suggestions to Follow to help achieve your fitness goals.
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
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Thanks Judith for all the information you provide us with. It is very helpful. I am including today in with June and will start a new week#1 tomorrow.
Week 5 (plant related)
Sunday 6/25 Team goals 1&2 🌴🌴
Monday 6/26 Team goals 1&2 🌵🌵
Tuesday 6/27 Team goals 1&2 🌻🌻
Wednesday 6/28 Team goals 1&2 🍁🍁
Thursday 6/29Team goals 1&2 🌾🌾
Friday 6/30 Team goals 1&2 🌲🌲
Saturday 7/1 Team goals 1&2 🌿🌿1 -
Week 1 (Summer Fun!)
1. 🍭1 -
Welcome Back Lori and Linda
Thank you Linda, happy the Information helps you! 😊
Let’s keep up the Good Work and Finish Strong Again for July…👍👏😊
Week 1
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2
Monday July 3
Tuesday July 4
Wednesday July 5
Thursday July 6
Friday July 7
Saturday July 8
0 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2
Tuesday July 4Team goals 1&2
Wednesday July 5Team goals 1&2
Thursday July 6Team goals 1&2
Friday July 7 Team goals 1&2
Saturday July 8 Team goals 1&21 -
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3
Tuesday July 4
Wednesday July 5
Thursday July 6
Friday July 7
Saturday July 80 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴1 -
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3 🚚🛺
Tuesday July 4
Wednesday July 5
Thursday July 6
Friday July 7
Saturday July 80 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2 ✴✴
Tuesday July 4Team goals 1&2
Wednesday July 5Team goals 1&2
Thursday July 6Team goals 1&2
Friday July 7 Team goals 1&2
Saturday July 8 Team goals 1&21 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉1 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2 ✴✴
Tuesday July 4Team goals 1&2 🛑🛑
Wednesday July 5Team goals 1&2
Thursday July 6Team goals 1&2
Friday July 7 Team goals 1&2
Saturday July 8 Team goals 1&21 -
Happy Independence Day! 🇺🇸
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3 🚚🛺
Tuesday July 4 🚡🚀
Wednesday July 5
Thursday July 6
Friday July 7
Saturday July 80 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉
4. 🌽0 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2 ✴✴
Tuesday July 4Team goals 1&2 🛑🛑
Wednesday July 5Team goals 1&2 ☣☣
Thursday July 6Team goals 1&2
Friday July 7 Team goals 1&2
Saturday July 8 Team goals 1&21 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉
4. 🌽
5. 🍦1 -
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3 🚚🛺
Tuesday July 4 🚡🚀
Wednesday July 5 🚔✈️
Thursday July 6
Friday July 7
Saturday July 80 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉
4. 🌽
5. 🍦
6. 👟0 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2 ✴✴
Tuesday July 4Team goals 1&2 🛑🛑
Wednesday July 5Team goals 1&2 ☣☣
Thursday July 6Team goals 1&2 🈹🈹
Friday July 7 Team goals 1&2 ✳✳
Saturday July 8 Team goals 1&21 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉
4. 🌽
5. 🍦
6. 👟
7. ⚾️1 -
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3 🚚🛺
Tuesday July 4 🚡🚀
Wednesday July 5 🚔✈️
Thursday July 6 no fitness all day was at hospital
Friday July 7 🚓🏎
Saturday July 80 -
Week 1 (Vehicles)
Saturday July 1 It’s Canada Day here 🎇🇨🇦
Sunday July 2 🛳🚘
Monday July 3 🚚🛺
Tuesday July 4 🚡🚀
Wednesday July 5 🚔✈️
Thursday July 6 no fitness all day was at hospital
Friday July 7 🚓🏎
Saturday July 8✈️💺0 -
Week 1 (Signs)
Sunday July 2 Team goals 1&2 ✝✝
Monday July 3Team goals 1&2 ✴✴
Tuesday July 4Team goals 1&2 🛑🛑
Wednesday July 5Team goals 1&2 ☣☣
Thursday July 6Team goals 1&2 🈹🈹
Friday July 7 Team goals 1&2 ✳✳
Saturday July 8 Team goals 1&2 ♿♿1 -
Week 1 (Summer Fun!)
1. 🍭
2. 🩴
3. 🍉
4. 🌽
5. 🍦
6. 👟
7. ⚾️
8. 🧢1 -
Week 1 (Heavenly objects) I am not sure how I will do with the food this coming week since we will be on vacation. I will at least try to get in the exercise.
Sunday July 9 Team goals 1&2 ⭐⭐
Monday July 10Team goals 1&2
Tuesday July 11Team goals 1&2
Wednesday July 12Team goals 1&2
Thursday July 13Team goals 1&2
Friday July 14 Team goals 1&2
Saturday July 15 Team goals 1&21 -
Week 2
Sun. 🕶️1 -
Week 2 everything Blue
Sunday July 9 Team Goals 1&2 🦋❄️
Monday July 10 Team Goals 1&2
Tuesday July 11 Team Goals 1&2
Wednesday July 12 Team Goals 1&2
Thursday July 13 Team Goals 1&2
Friday July 14 Team Goals 1&2
Saturday July 15 Team Goals 1&20 -
Week 2 everything Blue
Sunday July 9 Team Goals 1&2 🦋❄️
Monday July 10 Team Goals 1&2 👕🧢
Tuesday July 11 Team Goals 1&2
Wednesday July 12 Team Goals 1&2
Thursday July 13 Team Goals 1&2
Friday July 14 Team Goals 1&2
Saturday July 15 Team Goals 1&20 -
Week 2
Sun. 🕶️
Mon.🌂1 -
Week 2
Sun. 🕶️
Mon.🌂
Tues. 🍒1 -
Week 2 everything Blue
Sunday July 9 Team Goals 1&2 🦋❄️
Monday July 10 Team Goals 1&2 👕🧢
Tuesday July 11 Team Goals 1&2 no fitness just tracked food 🐳
Wednesday July 12 Team Goals 1&2
Thursday July 13 Team Goals 1&2
Friday July 14 Team Goals 1&2
Saturday July 15 Team Goals 1&20 -
Week 2
Sun. 🕶️
Mon.🌂
Tues. 🍒
Weds. 🍧1
