🏆Challenge Week 3 Grand Canyon, USA - Morning Routine & Calcium/Vitamin D
kaliswalker
Posts: 1,316 Member
😊 I am leaving for the weekend so I am posting this early.
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!
🌎️Challenge #3 Saturday, July 22 - Friday, July 28🌎️
✈️DESTINATION - Grand Canyon, USA 6,000 Miles & Morning Routine & Calcium/Vitamin D & Food Diary
Sunrise at the Grand Canyon is magic! We will be at Mather Point, a short walk from the Visitor Center, offering an expansive view of the canyon. It is ‘the’ place to watch the sunrise on the South Rim. It is an outcrop of rock stretching out into the canyon with a fantastic vantage point. We'll see the sun rise in the East and watch as the canyon lights up to the West.
On a clear day you can see 30+ miles to the east and 60+ miles to the west. Looking down into the canyon you can see the Colorado River and Phantom Ranch at the bottom of the canyon, and numerous trails crisscrossing the landscape.
This viewpoint is named for Stephen Tyng Mather, the first director of the National Park Service. He believed that magnificent scenery should be the first criterion in establishing a national park, and made efforts to have new parks established before the lands were developed for other purposes. During his tenure the Park Service grew to include sites such as Grand Canyon, Shenandoah, Great Smoky Mountains, Mammoth Cave National Parks, and many others.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life - Exercise & Morning Routine & Calcium/Vitamin D
Have you heard of those weird people who wake up and start their day filled with zest? You can be one of them! You don’t have to be a morning person or wake up extra early to improve the quality of your life and make your mornings pleasant. Would you like to have a calm satisfying morning? Now is the time to think about what makes you happy, what you need more in your daily life, and how to incorporate those things into your morning routine. A good daily morning routine will improve your mental health, set a good tone for the day and will improve your daily life, one morning at a time.
A Good Morning Routine is a strategic tool to shake off the morning grogginess and transition into a more calm, happy and productive day. 'Kick-Starting a Refreshing Morning Routine' requires some planning. It starts the night before and involves a combination of adjustments to your sleep schedule, nighttime preparation, morning rituals, a healthy breakfast, and the timely use of technology. Dedicating some time for yourself, even just a few minutes just for you, will add quality to your morning.
1. Sleep Schedule – Consistently sleeping and waking at more exact times helps regulate your body’s internal clock, the circadian rhythm. This practice can make waking up easier and mornings more energized. Gradually nudge your bedtime earlier to give a good head start to your day.
2. When the alarm goes off, bounce out of bed – use the ‘5 Second Rule’ Count 5-4-3-2-1 in your head then bounce up!
3. Create momentum - Wake up with, something pleasant to look forward to, a small achievable goal, a sense of purpose for the day, Write it down the night before then read it in the morning.
4. Acknowledge that this is an important time and maybe add a few little minutes. There’s no reason to feel guilty for giving yourself the gift of not rushing to start your daily chores. By letting family members know that you’ve set aside time for yourself, they can help you protect that time.
5. Nighttime Preparation – Organizing your necessities for the morning and planning your day the night before can reduce decision-making in the morning. Save time by setting out your clothes and breakfast dishes the night before.
6. Healthy Breakfast – Begin your day with a nourishing enjoyable meal to fuel your body.
7. Prioritize Hydration – After several hours without water during sleep, you need the fluids. Start with a glass of water, perhaps with a squirt of lemon to replenish your body and aid digestion.
8. Practice Mindfulness – Have a ritual such as meditation or a journal. This can clear your mind and set a positive vibe for the day. You will connect with your inner self, improve focus and reduce stress.
9. Plan Your Day – Take a few minutes each morning to organize your day. Maybe a to-do list where you can prioritize tasks and visualize the day’s goals. It can give you a sense of purpose and motivation.
10. Limit your exposure to screens at this time, particularly doomscrolling. Forget social media, news, email - other people’s issues can wait till you have taken time to focus on yourself. Designate time later in the morning to catch up on the outside world. If you like to read find something else, a book. Prioritize you!
11. Consider positive affirmations – Today I am thankful for… Today I will accomplish… My goal for today is… My intention for today is…
12. Take a baby step toward morning exercise. Including exercise in your morning routine can jump-start your metabolism and invigorate your body. It’s been found to improve cognition and focus throughout the day. Whether it is a full body workout, a walk or simple stretches physical activity shakes off morning grogginess. Maybe start with 15 minutes, but if that seems too much, aim for 5 minutes. You just need a little exercise to get the blood flowing. Posture, yoga or breathing exercises count too.
13. If you start with the hardest task, get excited over finishing that one thing, everything will be easier. Challenge yourself!
14. Be Consistent – See the benefits of the making the routine a habit and adjust as needed. Aim for progress not perfection.
If you wish for 30 minutes, but have only 10 make the most of it. The more you up your morning game, the better you will feel for the rest of the day. Make the person who you are today a bit better than the person you were yesterday.
✔️To score points this week
1. Write out your new morning routine, follow it daily. 10 points per day
2. Monitor the amount of Calcium you are ingesting daily. 10 points per day
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
Living the Good Life:
1. Write out your new morning routine, follow it daily = 10 points per day
2. Monitor the amount of Calcium you are ingesting daily = 10 points (all or nothing). Maximum 10 points daily
We will record this on one thread. (example)
My Exercise: 30
My Morning Routine: 10
My Monitor Calcium 10
****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!
🌎️Challenge #3 Saturday, July 22 - Friday, July 28🌎️
✈️DESTINATION - Grand Canyon, USA 6,000 Miles & Morning Routine & Calcium/Vitamin D & Food Diary
Sunrise at the Grand Canyon is magic! We will be at Mather Point, a short walk from the Visitor Center, offering an expansive view of the canyon. It is ‘the’ place to watch the sunrise on the South Rim. It is an outcrop of rock stretching out into the canyon with a fantastic vantage point. We'll see the sun rise in the East and watch as the canyon lights up to the West.
On a clear day you can see 30+ miles to the east and 60+ miles to the west. Looking down into the canyon you can see the Colorado River and Phantom Ranch at the bottom of the canyon, and numerous trails crisscrossing the landscape.
This viewpoint is named for Stephen Tyng Mather, the first director of the National Park Service. He believed that magnificent scenery should be the first criterion in establishing a national park, and made efforts to have new parks established before the lands were developed for other purposes. During his tenure the Park Service grew to include sites such as Grand Canyon, Shenandoah, Great Smoky Mountains, Mammoth Cave National Parks, and many others.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life - Exercise & Morning Routine & Calcium/Vitamin D
Have you heard of those weird people who wake up and start their day filled with zest? You can be one of them! You don’t have to be a morning person or wake up extra early to improve the quality of your life and make your mornings pleasant. Would you like to have a calm satisfying morning? Now is the time to think about what makes you happy, what you need more in your daily life, and how to incorporate those things into your morning routine. A good daily morning routine will improve your mental health, set a good tone for the day and will improve your daily life, one morning at a time.
A Good Morning Routine is a strategic tool to shake off the morning grogginess and transition into a more calm, happy and productive day. 'Kick-Starting a Refreshing Morning Routine' requires some planning. It starts the night before and involves a combination of adjustments to your sleep schedule, nighttime preparation, morning rituals, a healthy breakfast, and the timely use of technology. Dedicating some time for yourself, even just a few minutes just for you, will add quality to your morning.
1. Sleep Schedule – Consistently sleeping and waking at more exact times helps regulate your body’s internal clock, the circadian rhythm. This practice can make waking up easier and mornings more energized. Gradually nudge your bedtime earlier to give a good head start to your day.
2. When the alarm goes off, bounce out of bed – use the ‘5 Second Rule’ Count 5-4-3-2-1 in your head then bounce up!
3. Create momentum - Wake up with, something pleasant to look forward to, a small achievable goal, a sense of purpose for the day, Write it down the night before then read it in the morning.
4. Acknowledge that this is an important time and maybe add a few little minutes. There’s no reason to feel guilty for giving yourself the gift of not rushing to start your daily chores. By letting family members know that you’ve set aside time for yourself, they can help you protect that time.
5. Nighttime Preparation – Organizing your necessities for the morning and planning your day the night before can reduce decision-making in the morning. Save time by setting out your clothes and breakfast dishes the night before.
6. Healthy Breakfast – Begin your day with a nourishing enjoyable meal to fuel your body.
7. Prioritize Hydration – After several hours without water during sleep, you need the fluids. Start with a glass of water, perhaps with a squirt of lemon to replenish your body and aid digestion.
8. Practice Mindfulness – Have a ritual such as meditation or a journal. This can clear your mind and set a positive vibe for the day. You will connect with your inner self, improve focus and reduce stress.
9. Plan Your Day – Take a few minutes each morning to organize your day. Maybe a to-do list where you can prioritize tasks and visualize the day’s goals. It can give you a sense of purpose and motivation.
10. Limit your exposure to screens at this time, particularly doomscrolling. Forget social media, news, email - other people’s issues can wait till you have taken time to focus on yourself. Designate time later in the morning to catch up on the outside world. If you like to read find something else, a book. Prioritize you!
11. Consider positive affirmations – Today I am thankful for… Today I will accomplish… My goal for today is… My intention for today is…
12. Take a baby step toward morning exercise. Including exercise in your morning routine can jump-start your metabolism and invigorate your body. It’s been found to improve cognition and focus throughout the day. Whether it is a full body workout, a walk or simple stretches physical activity shakes off morning grogginess. Maybe start with 15 minutes, but if that seems too much, aim for 5 minutes. You just need a little exercise to get the blood flowing. Posture, yoga or breathing exercises count too.
13. If you start with the hardest task, get excited over finishing that one thing, everything will be easier. Challenge yourself!
14. Be Consistent – See the benefits of the making the routine a habit and adjust as needed. Aim for progress not perfection.
If you wish for 30 minutes, but have only 10 make the most of it. The more you up your morning game, the better you will feel for the rest of the day. Make the person who you are today a bit better than the person you were yesterday.
✔️To score points this week
1. Write out your new morning routine, follow it daily. 10 points per day
2. Monitor the amount of Calcium you are ingesting daily. 10 points per day
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
Living the Good Life:
1. Write out your new morning routine, follow it daily = 10 points per day
2. Monitor the amount of Calcium you are ingesting daily = 10 points (all or nothing). Maximum 10 points daily
We will record this on one thread. (example)
My Exercise: 30
My Morning Routine: 10
My Monitor Calcium 10
****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.
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