2023 Q4 Fall Week 5 St. Maarten and St. Martin - OSOM & Posture
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kaliswalker
Posts: 1,285 Member
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 #5 Saturday, November 4 - Friday, November 10🌎️
✈️DESTINATION - St. Maarten and St. Martin 6,000 Miles - Out of Sight Out of Mind (OSOM) & Posture
The challenge begins on Saturday morning. Exercise & Out of Sight Out of Mind (OSOM) & Posture done before SATURDAY DOES NOT COUNT!!!!
The island of St. Maarten and St. Martin lies in the northeastern Caribbean Sea, at the corner of the chain of islands leading from Florida to the coast of Colombia. It's not often that you can visit two countries in one day, but it is half French and half Dutch. This island is basically two countries in one, and there’s no actual border between the two. You can stand with one foot in each country and freely travel back and forth.
St. Maarten is a Dutch colony, while St. Martin is French, so the two sides of the island have their own distinctive vibe and flavor. It’s known for beaches, French cuisine, luxury boutique hotels, water sports, boating, night life, hopping ferries to nearby islands and duty-free shopping.
It’s only 37 square miles in size, and you can drive all around the small island in a 2 hours. And there are 37 great beaches, brilliantly blue sea water and white-sand beaches. Enjoy a luxury catamaran sail in the warm Caribbean sea.
Fun Facts
Most Beaches Per Square Mile.
Most Restaurants Per Square Mile
Oldest Officially Open Border in the World
Smallest Landmass Shared by Two Nations
No #1 Caribbean Cruise Port
Steepest Zipline in the World
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 - Out of Sight Out of Mind (OSOM) & Posture
Do you have a stash of leftover Halloween candy or some other naughty/tempting food nearby? Cookies on the counter? Candy dish by the sofa? Chips in the pantry? Ice cream in the freezer? When you weigh in this week do you wish you had not eaten these foods?
The Magic Wand of ‘Out-of-Sight, Out-of-Mind’. Eating things just because they’re right there in front of you? Try using the ‘out-of-sight, out-of-mind’ concept to get them out of your line of sight. You’ll find it easier to stick to your diet and reach your goals. Seeing constant reminders can make it much harder to resist certain foods. Try putting them out of sight and they are less likely to distract us. As these visual reminders disappear, you’ll be more focused.
Temptation Vacation: How ‘Out-of-Sight, Out-of-Mind’ Can Change Your Life. Imagine that a cookie jar was tucked away in a high cabinet, out of immediate sight. You’re not constantly reminded of the cookies, which helps reduce those involuntary cravings. It’s a simple tweak, and a game-changer! It’s not constantly in your face tempting you, so you’re much less likely to over-indulge. You’ll probably forget it’s there! When it comes to maintaining a healthy diet, this little trick can be a real game-changer.
Out-of-sight, out-of-mind,’ It’s not about forgetfulness. There’s solid scientific research to back it up. A study conducted by researchers at Cornell University found that people ate less candy when it was stored in opaque containers than when in clear ones. It’s the old adage coming to life—what’s not seen, doesn’t tease the mind!
Practice Out of Sight Out of Mind (OSOM) Say you want to stop reaching for candy when you’re hungry at work. If you simply try to avoid the candy dish, you might fall back into the habit when you can’t resist hunger. But bringing in a Tupperware of dried fruit and nuts to keep at your desk gives you another snack option. As you repeat the new behavior, the impulse to follow the new routine develops. Eventually, after you see rewards from the new habit — more energy and less of a sugar crash — the urge to keep doing this behavior might outweigh the desire to pursue the old habit.
Here’s an example with the cookies. 1) Having cookies on the counter in a clear container makes them easy to see and easy to access. 2) Having cookies on the counter in the ‘cookie jar’ identifies the contents, but it doesn’t seem quite so accessible. 3) Having cookies in a container that is not so obviously holding cookies may be less beckoning. 4) Having all cookies off the counter, and high up in the cupboard, and having a healthy choice of fruit is better still. Bottom line – when you are not triggered by the sight or thought of cookies, you are less likely to get a cookie when you walk by. If you are truly hungry a piece of fruit will satisfy you.
To practice OSOM - when you buy ‘naughty food’ consider breaking a bad habit and replacing it with a good one. For instance, as soon as it comes into your home put it somewhere where it is ‘out of sight’ and maybe not too easy to reach. Put in an opaque container and stash it under or behind something else or up high. Ideally you won’t see it and get triggered to reach for it when you are in that cupboard. Basically, you want to forget you have it! Have a healthy food easily accessible to satisfy you immediately.
This week let’s practice Out of Sight Out of Mind (OSOM – pronounced Awesome). Let’s make it easier to have self control over foods that beckon outside of our meals and planned snacks. These are foods we can’t seem to stop bringing into our homes and then we regret eating them. We will stop thinking about them when we do not see them for a period of time. Consider asking someone in your household to ‘put it away’ if it helps. Instead of simply trying to stop the unwanted behavior, let the new behavior start with keeping these foods out of sight. You are less likely to be triggered when you go ‘looking for something good to eat’ and you will first see the fruit.
This isn’t about forcefully resisting our cravings. It’s about intelligently designing our surroundings to support our goals. We’re not shunning the chocolates and chips; we’re simply allowing them to take a little ‘out-of-sight, out-of-mind’ vacation! And when it’s time for a treat, we can mindfully choose what to eat, savor it, enjoy it, rather than impulsively reaching into the cookie jar because it’s there. This isn’t about denying yourself the pleasure of food. It’s about changing the dynamics of the relationship we have with food. It’s about taking control, making conscious choices rather than letting a plate of stale cookies dictate to you.
Fun Fact – The “out of sight, out of mind” phenomenon, makes it very difficult for people with ADHD to focus their attention on things that are not directly in front of them? They can forget about them. You may not have ADHD but it makes sense to keep trigger foods out of sight.
🌟Build healthy forever habits - Practice OSOM to reach your dietary goals
✔️To score points this week
1. OSOM keep the naughty foods out of sight and easy reach = 10 points all or nothing. Daily maximum 10 points.
2. Posture exercises 5 minutes = 10 points all or nothing. Daily maximum 10 points.
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. OSOM naughty foods not in easy reach/sight = 10 points all or nothing.
2. Posture exercises 5 minutes = 10 points all or nothing. Daily maximum 10 points.
We will record this on one thread. (example)
My Exercise: 30
My OSOM: 10
My Posture: 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.
🌎️Challenge #5 Saturday, November 4 - Friday, November 10🌎️
✈️DESTINATION - St. Maarten and St. Martin 6,000 Miles - Out of Sight Out of Mind (OSOM) & Posture
The challenge begins on Saturday morning. Exercise & Out of Sight Out of Mind (OSOM) & Posture done before SATURDAY DOES NOT COUNT!!!!
The island of St. Maarten and St. Martin lies in the northeastern Caribbean Sea, at the corner of the chain of islands leading from Florida to the coast of Colombia. It's not often that you can visit two countries in one day, but it is half French and half Dutch. This island is basically two countries in one, and there’s no actual border between the two. You can stand with one foot in each country and freely travel back and forth.
St. Maarten is a Dutch colony, while St. Martin is French, so the two sides of the island have their own distinctive vibe and flavor. It’s known for beaches, French cuisine, luxury boutique hotels, water sports, boating, night life, hopping ferries to nearby islands and duty-free shopping.
It’s only 37 square miles in size, and you can drive all around the small island in a 2 hours. And there are 37 great beaches, brilliantly blue sea water and white-sand beaches. Enjoy a luxury catamaran sail in the warm Caribbean sea.
Fun Facts
Most Beaches Per Square Mile.
Most Restaurants Per Square Mile
Oldest Officially Open Border in the World
Smallest Landmass Shared by Two Nations
No #1 Caribbean Cruise Port
Steepest Zipline in the World
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 - Out of Sight Out of Mind (OSOM) & Posture
Do you have a stash of leftover Halloween candy or some other naughty/tempting food nearby? Cookies on the counter? Candy dish by the sofa? Chips in the pantry? Ice cream in the freezer? When you weigh in this week do you wish you had not eaten these foods?
The Magic Wand of ‘Out-of-Sight, Out-of-Mind’. Eating things just because they’re right there in front of you? Try using the ‘out-of-sight, out-of-mind’ concept to get them out of your line of sight. You’ll find it easier to stick to your diet and reach your goals. Seeing constant reminders can make it much harder to resist certain foods. Try putting them out of sight and they are less likely to distract us. As these visual reminders disappear, you’ll be more focused.
Temptation Vacation: How ‘Out-of-Sight, Out-of-Mind’ Can Change Your Life. Imagine that a cookie jar was tucked away in a high cabinet, out of immediate sight. You’re not constantly reminded of the cookies, which helps reduce those involuntary cravings. It’s a simple tweak, and a game-changer! It’s not constantly in your face tempting you, so you’re much less likely to over-indulge. You’ll probably forget it’s there! When it comes to maintaining a healthy diet, this little trick can be a real game-changer.
Out-of-sight, out-of-mind,’ It’s not about forgetfulness. There’s solid scientific research to back it up. A study conducted by researchers at Cornell University found that people ate less candy when it was stored in opaque containers than when in clear ones. It’s the old adage coming to life—what’s not seen, doesn’t tease the mind!
Practice Out of Sight Out of Mind (OSOM) Say you want to stop reaching for candy when you’re hungry at work. If you simply try to avoid the candy dish, you might fall back into the habit when you can’t resist hunger. But bringing in a Tupperware of dried fruit and nuts to keep at your desk gives you another snack option. As you repeat the new behavior, the impulse to follow the new routine develops. Eventually, after you see rewards from the new habit — more energy and less of a sugar crash — the urge to keep doing this behavior might outweigh the desire to pursue the old habit.
Here’s an example with the cookies. 1) Having cookies on the counter in a clear container makes them easy to see and easy to access. 2) Having cookies on the counter in the ‘cookie jar’ identifies the contents, but it doesn’t seem quite so accessible. 3) Having cookies in a container that is not so obviously holding cookies may be less beckoning. 4) Having all cookies off the counter, and high up in the cupboard, and having a healthy choice of fruit is better still. Bottom line – when you are not triggered by the sight or thought of cookies, you are less likely to get a cookie when you walk by. If you are truly hungry a piece of fruit will satisfy you.
To practice OSOM - when you buy ‘naughty food’ consider breaking a bad habit and replacing it with a good one. For instance, as soon as it comes into your home put it somewhere where it is ‘out of sight’ and maybe not too easy to reach. Put in an opaque container and stash it under or behind something else or up high. Ideally you won’t see it and get triggered to reach for it when you are in that cupboard. Basically, you want to forget you have it! Have a healthy food easily accessible to satisfy you immediately.
This week let’s practice Out of Sight Out of Mind (OSOM – pronounced Awesome). Let’s make it easier to have self control over foods that beckon outside of our meals and planned snacks. These are foods we can’t seem to stop bringing into our homes and then we regret eating them. We will stop thinking about them when we do not see them for a period of time. Consider asking someone in your household to ‘put it away’ if it helps. Instead of simply trying to stop the unwanted behavior, let the new behavior start with keeping these foods out of sight. You are less likely to be triggered when you go ‘looking for something good to eat’ and you will first see the fruit.
This isn’t about forcefully resisting our cravings. It’s about intelligently designing our surroundings to support our goals. We’re not shunning the chocolates and chips; we’re simply allowing them to take a little ‘out-of-sight, out-of-mind’ vacation! And when it’s time for a treat, we can mindfully choose what to eat, savor it, enjoy it, rather than impulsively reaching into the cookie jar because it’s there. This isn’t about denying yourself the pleasure of food. It’s about changing the dynamics of the relationship we have with food. It’s about taking control, making conscious choices rather than letting a plate of stale cookies dictate to you.
Fun Fact – The “out of sight, out of mind” phenomenon, makes it very difficult for people with ADHD to focus their attention on things that are not directly in front of them? They can forget about them. You may not have ADHD but it makes sense to keep trigger foods out of sight.
🌟Build healthy forever habits - Practice OSOM to reach your dietary goals
✔️To score points this week
1. OSOM keep the naughty foods out of sight and easy reach = 10 points all or nothing. Daily maximum 10 points.
2. Posture exercises 5 minutes = 10 points all or nothing. Daily maximum 10 points.
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. OSOM naughty foods not in easy reach/sight = 10 points all or nothing.
2. Posture exercises 5 minutes = 10 points all or nothing. Daily maximum 10 points.
We will record this on one thread. (example)
My Exercise: 30
My OSOM: 10
My Posture: 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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