🏆Challenge Week 4 Angkor Wat, Cambodia - Water & Morning Routine
kaliswalker
Posts: 1,316 Member
😊 Posting early I am in transit to Calgary Alberta Canada. We spent the night in a scenic campground in a small town in the Rocky Mountains.
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 #4 Saturday, July 29 - Friday, Aug 4🌎️
✈️DESTINATION - Angkor Wat, Krong Siem Reap, Cambodia - 6,000 Miles Water & Morning Routine
The fabled temple complex of Angkor Wat is one of the world’s most recognized religious monuments, as well as a national symbol and the heart of Khmer civilization in Cambodia. It's the world's largest sacred structure. Many travelers flock here for sunrise, as its celebrated symmetry and intricate carvings come alive. There are fewer tourists before daybreak as we gather with our bags of breakfast, and look for a place to sit or join those standing close to the moat across from the temples. You will see an amazing array of cameras and tripods as people inch forward for the best shots. It's a feeling of awe being at such a historic place and knowing that it took 300,000 laborers and 6,000 elephants 30 years to build this monument in the 12 century.
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 - Water & Morning Routine
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institute of Health study published this month. Water has zero calories. It not only benefits your health, it can help you control your weight.
More than 50% of your entire body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formation and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check. Replacing high-calorie drinks with water saves calories and helps with weight loss.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally even drink a glass of water before a meal. It can 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Follow your morning routine daily. 10 points per day
Just for Fun - If you blog please join the new 5% Blogging Group. Ceri can send you an invitation. Everything is explained on that group page so click the link and request to join!
https://community.myfitnesspal.com/en/group/143978-️-️-seasonal-5-challenges-bloggers-️-️
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
1. Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
2. Follow your morning routine daily. 10 points per day
We will record this on one thread. (example)
My Exercise: 30
My Water: 8
My Morning Routine: 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 #4 Saturday, July 29 - Friday, Aug 4🌎️
✈️DESTINATION - Angkor Wat, Krong Siem Reap, Cambodia - 6,000 Miles Water & Morning Routine
The fabled temple complex of Angkor Wat is one of the world’s most recognized religious monuments, as well as a national symbol and the heart of Khmer civilization in Cambodia. It's the world's largest sacred structure. Many travelers flock here for sunrise, as its celebrated symmetry and intricate carvings come alive. There are fewer tourists before daybreak as we gather with our bags of breakfast, and look for a place to sit or join those standing close to the moat across from the temples. You will see an amazing array of cameras and tripods as people inch forward for the best shots. It's a feeling of awe being at such a historic place and knowing that it took 300,000 laborers and 6,000 elephants 30 years to build this monument in the 12 century.
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 - Water & Morning Routine
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institute of Health study published this month. Water has zero calories. It not only benefits your health, it can help you control your weight.
More than 50% of your entire body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formation and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check. Replacing high-calorie drinks with water saves calories and helps with weight loss.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally even drink a glass of water before a meal. It can 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Follow your morning routine daily. 10 points per day
Just for Fun - If you blog please join the new 5% Blogging Group. Ceri can send you an invitation. Everything is explained on that group page so click the link and request to join!
https://community.myfitnesspal.com/en/group/143978-️-️-seasonal-5-challenges-bloggers-️-️
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
1. Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
2. Follow your morning routine daily. 10 points per day
We will record this on one thread. (example)
My Exercise: 30
My Water: 8
My Morning Routine: 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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