Team Monthly Challenges (Goals) for October 2023
316Judith
Posts: 11,666 Member
Good Morning Team ๐
Congratulations on a Great Job in Meeting your Goals for the Month of September. I encourage you to keep pushing on for another successful month; letโs Finish Strong!
Hope to see you onboard with joining me Sunday for the Month of October!
For the Month of October we are focusing on Better Health After 50.
I have shared some pointers below that I found from Everyday Health and the Mayo Clinic.
Health and vitality are important at any age.
After 50, though, you may think more about how to promote good health as you get older.
Whether you're concerned about weight gain, or chronic diseases, a big part of healthy aging is maintaining a healthy lifestyle
What is considered healthy aging?
Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer's disease or other dementias.
Six things Mayo Clinic Recommends:
1. Exercise regularly.
2. Get plenty of sleep.
3. Eat a Mediterranean diet.
4. Stay mentally active.
5. Remain socially involved.
6. Keep your blood vessels healthy.
Here's what to expect as you get older โ and what to do about it.
Your cardiovascular system
What's happening
The most common change in the cardiovascular system is stiffening of the blood vessels and arteries, causing your heart to work harder to pump blood through them. The heart muscles change to adjust to the increased workload. Your heart rate at rest will stay about the same, but it won't increase during activities as much as it used to. These changes increase the risk of high blood pressure (hypertension) and other cardiovascular problems.
What you can do
* Include physical activity in your daily routine. Try walking, swimming or other activities you enjoy. Regular moderate physical activity can help you maintain a healthy weight and lower your heart disease risk.
* Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in saturated fat and salt.
* Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise or talk therapy.
* Get enough sleep. Quality sleep plays an important role in the healing and repair of your heart and blood vessels. Aim for seven to nine hours a night.
Your Digestive System
What's happening
Age-related structural changes in the large intestine can result in more constipation in older adults. Other contributing factors include a lack of exercise, not drinking enough fluids and a low-fiber diet. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, also might contribute to constipation.
What you can do
To prevent constipation:
* Eat a healthy diet. Make sure your diet includes high-fiber foods, such as fruits, vegetables and whole grains. Limit high-fat meats, dairy products and sweets, which might cause constipation. Drink plenty of water and other fluids.
* Include physical activity in your daily routine. Regular physical activity can help prevent constipation.
* Don't ignore the urge to have a bowel movement. Holding in a bowel movement for too long can cause constipation.
Your Memory and Thinking Skills
What's happening
Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills. For example, healthy older adults might forget familiar names or words, or they may find it more difficult to multitask.
What you can do
You can promote cognitive health by taking the following steps:
* Include physical activity in your daily routine. Physical activity increases blood flow to your whole body, including your brain. Studies suggest regular exercise is associated with better brain function and reduces stress and depression โ factors that affect memory.
* Eat a healthy diet. A heart-healthy diet may benefit your brain. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry. Too much alcohol can lead to confusion and memory loss.
* Stay mentally active. Staying mentally active may help sustain your memory and thinking skills. You can read, play word games, take up a new hobby, take classes, or learn to play an instrument.
* Be social. Social interaction helps ward off depression and stress, which can contribute to memory loss. You might volunteer at a local school or nonprofit, spend time with family and friends, or attend social events.
Food for Thought:
Eating reasonable amounts of a variety of nutritious foods and getting physical activity every day can go a long way toward staying healthy as you age.
Cheering you on for a great Month of October!
Godโs Blessings
Your Friend and Team Leader
Judith
We have Two Team Goals for October: Nutrition and Fitness.
Here are some Suggestions: you are welcome to use the following or please use your own that have worked for you.
Whatโs important is we eat healthy and stay active.
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
- Aim to eat Healthier for the entire Month
Team Goals 2: For Fitness
- 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)
- Aim to Focus on Over all Fitness with including Cardio and Strength Training, 5 Days a week or more with aiming for 30 minutes or more of healthy exercise; if you
can do more, thatโs great!
However: Keep on Using the Methods that have Proven Best and that Work For You!
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 September. I encourage you to keep pushing on for another successful month; letโs Finish Strong!
Hope to see you onboard with joining me Sunday for the Month of October!
For the Month of October we are focusing on Better Health After 50.
I have shared some pointers below that I found from Everyday Health and the Mayo Clinic.
Health and vitality are important at any age.
After 50, though, you may think more about how to promote good health as you get older.
Whether you're concerned about weight gain, or chronic diseases, a big part of healthy aging is maintaining a healthy lifestyle
What is considered healthy aging?
Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer's disease or other dementias.
Six things Mayo Clinic Recommends:
1. Exercise regularly.
2. Get plenty of sleep.
3. Eat a Mediterranean diet.
4. Stay mentally active.
5. Remain socially involved.
6. Keep your blood vessels healthy.
Here's what to expect as you get older โ and what to do about it.
Your cardiovascular system
What's happening
The most common change in the cardiovascular system is stiffening of the blood vessels and arteries, causing your heart to work harder to pump blood through them. The heart muscles change to adjust to the increased workload. Your heart rate at rest will stay about the same, but it won't increase during activities as much as it used to. These changes increase the risk of high blood pressure (hypertension) and other cardiovascular problems.
What you can do
* Include physical activity in your daily routine. Try walking, swimming or other activities you enjoy. Regular moderate physical activity can help you maintain a healthy weight and lower your heart disease risk.
* Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in saturated fat and salt.
* Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise or talk therapy.
* Get enough sleep. Quality sleep plays an important role in the healing and repair of your heart and blood vessels. Aim for seven to nine hours a night.
Your Digestive System
What's happening
Age-related structural changes in the large intestine can result in more constipation in older adults. Other contributing factors include a lack of exercise, not drinking enough fluids and a low-fiber diet. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, also might contribute to constipation.
What you can do
To prevent constipation:
* Eat a healthy diet. Make sure your diet includes high-fiber foods, such as fruits, vegetables and whole grains. Limit high-fat meats, dairy products and sweets, which might cause constipation. Drink plenty of water and other fluids.
* Include physical activity in your daily routine. Regular physical activity can help prevent constipation.
* Don't ignore the urge to have a bowel movement. Holding in a bowel movement for too long can cause constipation.
Your Memory and Thinking Skills
What's happening
Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills. For example, healthy older adults might forget familiar names or words, or they may find it more difficult to multitask.
What you can do
You can promote cognitive health by taking the following steps:
* Include physical activity in your daily routine. Physical activity increases blood flow to your whole body, including your brain. Studies suggest regular exercise is associated with better brain function and reduces stress and depression โ factors that affect memory.
* Eat a healthy diet. A heart-healthy diet may benefit your brain. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry. Too much alcohol can lead to confusion and memory loss.
* Stay mentally active. Staying mentally active may help sustain your memory and thinking skills. You can read, play word games, take up a new hobby, take classes, or learn to play an instrument.
* Be social. Social interaction helps ward off depression and stress, which can contribute to memory loss. You might volunteer at a local school or nonprofit, spend time with family and friends, or attend social events.
Food for Thought:
Eating reasonable amounts of a variety of nutritious foods and getting physical activity every day can go a long way toward staying healthy as you age.
Cheering you on for a great Month of October!
Godโs Blessings
Your Friend and Team Leader
Judith
We have Two Team Goals for October: Nutrition and Fitness.
Here are some Suggestions: you are welcome to use the following or please use your own that have worked for you.
Whatโs important is we eat healthy and stay active.
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
- Aim to eat Healthier for the entire Month
Team Goals 2: For Fitness
- 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)
- Aim to Focus on Over all Fitness with including Cardio and Strength Training, 5 Days a week or more with aiming for 30 minutes or more of healthy exercise; if you
can do more, thatโs great!
However: Keep on Using the Methods that have Proven Best and that Work For You!
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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Replies
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All great information Judith! It is so important we are more careful with our diet and exercise as our bodies age.
Week #1 Protein foods
Sunday 10/1 Goals #1and #2 ๐๐ญ
Monday 10/2 Goals #1 and #2
Tuesday 10/3 Goals #1 and #2
Wednesday 10/4 Goals #1 and #2
Thursday 10/5 Goals #1 and #2
Friday 10/6 Goals #1 and #2
Saturday 10/7 Goals #1 and #21 -
Thank you for the good info., Judith!
Week 1 Fall freggies
10/1 ๐1 -
Evening Hello Team,
Thank you for joining me and returning for the Month of October!
Letโs Finish Strong Together and make October both Successful and Great!
Week 1 Fresh Fruits and Veggies
I am working on Gentle Stretching
Sunday October 1 Team Goals 1 and 2 ๐ฅญ๐
Monday October 2 Team Goals 1 and 2
Tuesday October 3 Team Goals 1 and 2
Wednesday October 4 Team Goals 1 and 2
Thursday October 5 Team Goals 1 and 2
Friday October 6 Team Goals 1 and 2
Saturday October 7 Team Goals 1 and 20 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ1 -
Week 1
Working on getting enough Fresh Fruits and Veggies in Homemade Soups and in Smoothies.
I am also working on Gentle Stretching
Sunday October 1 Team Goals 1 and 2 ๐ฅญ๐
Monday October 2 Team Goals 1 and 2 ๐ฅ๐ฅฆ
Tuesday October 3 Team Goals 1 and 2
Wednesday October 4 Team Goals 1 and 2
Thursday October 5 Team Goals 1 and 2
Friday October 6 Team Goals 1 and 2
Saturday October 7 Team Goals 1 and 20 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ
10/3 ๐1 -
Week 1
Working on getting enough Fresh Fruits and Veggies in Homemade Soups and in Smoothies.
I am also working on Gentle Stretching
Sunday October 1 Team Goals 1 and 2 ๐ฅญ๐
Monday October 2 Team Goals 1 and 2 ๐ฅ๐ฅฆ
Tuesday October 3 Team Goals 1 and 2 ๐ฅ๐ฅ
Wednesday October 4 Team Goals 1 and 2
Thursday October 5 Team Goals 1 and 2
Friday October 6 Team Goals 1 and 2
Saturday October 7 Team Goals 1 and 20 -
Week #1 Protein foods (sorry I got really behind on putting this up)
Sunday 10/1 Goals #1and #2 ๐๐ญ
Monday 10/2 Goals #1 and #2 ๐ฅ๐ณ
Tuesday 10/3 Goals #1 and #2 ๐ง๐
Wednesday 10/4 Goals #1 and #2 ๐ฎ๐
Thursday 10/5 Goals #1 and #2
Friday 10/6 Goals #1 and #2
Saturday 10/7 Goals #1 and #21 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ
10/3 ๐
10/4๐ซ1 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ
10/3 ๐
10/4๐ซ
10/5๐1 -
Week #1 Protein foods
Sunday 10/1 Goals #1and #2 ๐๐ญ
Monday 10/2 Goals #1 and #2 ๐ฅ๐ณ
Tuesday 10/3 Goals #1 and #2 ๐ง๐
Wednesday 10/4 Goals #1 and #2 ๐ฎ๐
Thursday 10/5 Goals #1 and #2 ๐ฅฉ๐ฆช
Friday 10/6 Goals #1 and #2
Saturday 10/7 Goals #1 and #21 -
Sunday October 1 Team Goals 1 and 2 ๐ฅญ๐
Monday October 2 Team Goals 1 and 2 ๐ฅ๐ฅฆ
Tuesday October 3 Team Goals 1 and 2 ๐ฅ๐ฅ
Wednesday October 4 Team Goals 1 and 2 ๐๐
Thursday October 5 Team Goals 1 and 2 no tracking or fitness, Surgeon follow-up
Friday October 6 Team Goals 1 and 2 no Fitness but tracked Nutrition ๐
Saturday October 7 Team Goals 1 and 20 -
Week #1 Protein foods
Sunday 10/1 Goals #1and #2 ๐๐ญ
Monday 10/2 Goals #1 and #2 ๐ฅ๐ณ
Tuesday 10/3 Goals #1 and #2 ๐ง๐
Wednesday 10/4 Goals #1 and #2 ๐ฎ๐
Thursday 10/5 Goals #1 and #2 ๐ฅฉ๐ฆช
Friday 10/6 Goals #1 and #2 ๐ฃ๐ค
Saturday 10/7 Goals #1 and #21 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ
10/3 ๐
10/4๐ซ
10/5๐1 -
Week 1 Fall freggies
10/1 ๐
10/2 ๐ฅ
10/3 ๐
10/4๐ซ
10/5๐
10/6 ๐ฝ
10/7 ๐ฅ1 -
Week #1 Protein foods
Sunday 10/1 Goals #1and #2 ๐๐ญ
Monday 10/2 Goals #1 and #2 ๐ฅ๐ณ
Tuesday 10/3 Goals #1 and #2 ๐ง๐
Wednesday 10/4 Goals #1 and #2 ๐ฎ๐
Thursday 10/5 Goals #1 and #2 ๐ฅฉ๐ฆช
Friday 10/6 Goals #1 and #2 ๐ฃ๐ค
Saturday 10/7 Goals #1 and #2 ๐ฅ๐ฅช1 -
Week 1
Sunday October 1 Team Goals 1 and 2 ๐ฅญ๐
Monday October 2 Team Goals 1 and 2 ๐ฅ๐ฅฆ
Tuesday October 3 Team Goals 1 and 2 ๐ฅ๐ฅ
Wednesday October 4 Team Goals 1 and 2 ๐๐
Thursday October 5 Team Goals 1 and 2 no tracking or fitness, Surgeon follow-up
Friday October 6 Team Goals 1 and 2 no Fitness but tracked Nutrition ๐
Saturday October 7 Team Goals 1 and 2 Back on track ๐ ๐ฅ0 -
Welcome Back for another great week aiming to meet our goals.
As always Cheering you on your journey! ๐
Letโs Keep the Sparkle โ๏ธ and Shine On ๐
Week 2 Fruits and Veggies
Sunday October 8 Team Goals 1 and 2 ๐ฅญ๐
Monday October 9 Team Goals 1 and 2
Tuesday October 10 Team Goals 1 and 2
Wednesday October 11 Team Goals 1 and 2
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 2
Saturday October 14 Team Goals 1 and 20 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2
Tuesday October 10 Team Goals 1 and 2
Wednesday October 11 Team Goals 1 and 2
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 21 -
Week 2
Oct. 8 ๐ชต
Oct. 9 ๐ฏ๏ธ1 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2 ๐๐งฏ nutrition could have been better!
Tuesday October 10 Team Goals 1 and 2
Wednesday October 11 Team Goals 1 and 2
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 20 -
Week 2 Fruits and Veggies
Sunday October 8 Team Goals 1 and 2 ๐ฅญ๐
Monday October 9 Team Goals 1 and 2 no tracking, was in spasm in the body, face mouth was way too sore for being online, (sorry all)
Tuesday October 10 Team Goals 1 and 2 ๐ฅ๐ฅ
Wednesday October 11 Team Goals 1 and 2
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 2
Saturday October 14 Team Goals 1 and 21 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2 ๐๐งฏ nutrition could have been better!
Tuesday October 10 Team Goals 1 and 2 ๐ฆโฒ
Wednesday October 11 Team Goals 1 and 2
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 21 -
Week 2
Oct. 8 ๐ชต
Oct. 9 ๐ฏ๏ธ
Oct. 10๐ธ๏ธ1 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2 ๐๐งฏ nutrition could have been better!
Tuesday October 10 Team Goals 1 and 2 ๐ฆโฒ
Wednesday October 11 Team Goals 1 and 2 โจโ
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 21 -
Week 2
Oct. 8 ๐ชต
Oct. 9 ๐ฏ๏ธ
Oct. 10๐ธ๏ธ
Oct. 11๐ฅ1 -
Week 2 Fruits and Veggies
Sunday October 8 Team Goals 1 and 2 ๐ฅญ๐
Monday October 9 Team Goals 1 and 2 no tracking, was in spasm in the body, face mouth was way too sore for being online, (sorry all)
Tuesday October 10 Team Goals 1 and 2 ๐ฅ๐ฅ
Wednesday October 11 Team Goals 1 and 2 ๐๐
Thursday October 12 Team Goals 1 and 2
Friday October 13 Team Goals 1 and 2
Saturday October 14 Team Goals 1 and 20 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2 ๐๐งฏ nutrition could have been better!
Tuesday October 10 Team Goals 1 and 2 ๐ฆโฒ
Wednesday October 11 Team Goals 1 and 2 โจโ
Thursday October 12 Team Goals 1 and 2 ๐ฆโ
Friday October 13 Team Goals 1 and 21 -
Week 2
Oct. 8 ๐ชต
Oct. 9 ๐ฏ๏ธ
Oct. 10๐ธ๏ธ
Oct. 11๐ฅ
Oct. 12 ๐ญ1 -
Week 2 Water
Sunday October 8 Team Goals 1 and 2 ๐ฟโ
Monday October 9 Team Goals 1 and 2 ๐๐งฏ nutrition could have been better!
Tuesday October 10 Team Goals 1 and 2 ๐ฆโฒ
Wednesday October 11 Team Goals 1 and 2 โจโ
Thursday October 12 Team Goals 1 and 2 ๐ฆโ
Friday October 13 Team Goals 1 and 2 โ๐ง
Saturday October 14 Goals 1 and 21
