Team Monthly Challenge (Goals) for December 2023
316Judith
Posts: 11,657 Member
Good Evening Team,
Congratulations Team for those who joined me and completed your goals for the Month of November. Good Job!
Tomorrow we begin a new month of Team Goals. We will continue to look at healthy eating and exercising we started in November with focusing on those things this next month.
Remember: last month we discussed and looked at what the Mayo Clinic said and who offered us some practical tips for planning during the Holidays to Stay Healthy by Eating Right and Staying Active!
Disrupting healthy routines around the holidays can have a negative impact on your health.
Before you get together or sit down for a festive meal, have a plan.
"If it's a buffet style, choose the smaller plate, don't go for the large dinner plate, go for a salad plate," says Dr. Presutti. "And that gives you sort of the visual perception that you're filling the plate, although it'll be less calories."
Reach for more vegetables, take sips of water between bites and slow down how fast you're eating to help feel fuller and less fatigued after the meal.
Next, find ways to exercise.
"Look for opportunities to go for a walk, look for an opportunity to share some gym equipment," says Dr. Presutti.
A restful night's sleep is important, too.
Whether traveling across time zones or entertaining guests in your home, pay attention to when it's time to turn in.
Healthy Tips
1. Keep up healthy habits.Β The holidays are often about indulgences. Enjoy the treat, but balance it with healthy habits that are good for both your body and mind. Here are a few suggestions:
- Have a healthy snack before the holiday celebrations.
- Eat healthy meals.
- Get plenty of sleep.
- Include regular physical activity in your daily routine.
1. Be aware of how social media is affecting you. Adjust the time you spend reading news or being online as needed.
2. Give yourself a break.Β Even those who thrive on the hustle and bustle of the season will benefit from taking a break from the activity.
Spending just 15 minutes alone, without distractions, may leave you feeling refreshed.
Here are a few ideas:
Take a daily walk
Get fresh air
Drive around the neighborhood to view seasonal light displays
Play your favorite music
Listen to a new podcast
These are all Great Tips: Hope this has helped you to prepare for all your Christmas and New Years Activities.
This Month of December we are Focusing on Nutrition and Fitness!
Monthly Team Goal # 1 Healthy Eating
Aim to eat more Fresh Fruit and Veggies, 5 to 6 servings a day or more is even better
At a Family Christmas Table or a Buffet choose smaller portions and opting for more veggies and fruit instead of higher calorie foods.
Drink 8 Glasses of Water or more per day
Stay within your Calorie Range
Aim to consume 25 grams of Fibre or more per day
Aim to have a smaller serving of that Holiday Dessert, remember itβs not about depriving but being balanced.
Monthly Team Goal # 2 Fitness
Maintain a Healthy Weight
Daily Cardio between 20 to 30 minutes or more per day
Strength Training at least 3 times a week between 20 to 30 minutes per session
During the Holiday Time:
- Aim to get in more Walking, Swimming, Aerobics, any activity that will keep your body moving.
- Aim to take a Daily Rest Break: 5 to 15 minutes; or even a 3-5 minute power nap
- Aim to get more Sleep; 8 hours is ideal but for those who are unable try for 6 hours.
So who is onboard? Hope to see you join me for Decembers Team Challenge.
We can do this one day and one step at a time.
God Bless
Your Friend and Team Leader
Judith
Here are 2 Fitness Videoβs
https://youtu.be/E188slxISG8
spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyU
Jackie Tally using arms and legs
Congratulations Team for those who joined me and completed your goals for the Month of November. Good Job!
Tomorrow we begin a new month of Team Goals. We will continue to look at healthy eating and exercising we started in November with focusing on those things this next month.
Remember: last month we discussed and looked at what the Mayo Clinic said and who offered us some practical tips for planning during the Holidays to Stay Healthy by Eating Right and Staying Active!
Disrupting healthy routines around the holidays can have a negative impact on your health.
Before you get together or sit down for a festive meal, have a plan.
"If it's a buffet style, choose the smaller plate, don't go for the large dinner plate, go for a salad plate," says Dr. Presutti. "And that gives you sort of the visual perception that you're filling the plate, although it'll be less calories."
Reach for more vegetables, take sips of water between bites and slow down how fast you're eating to help feel fuller and less fatigued after the meal.
Next, find ways to exercise.
"Look for opportunities to go for a walk, look for an opportunity to share some gym equipment," says Dr. Presutti.
A restful night's sleep is important, too.
Whether traveling across time zones or entertaining guests in your home, pay attention to when it's time to turn in.
Healthy Tips
1. Keep up healthy habits.Β The holidays are often about indulgences. Enjoy the treat, but balance it with healthy habits that are good for both your body and mind. Here are a few suggestions:
- Have a healthy snack before the holiday celebrations.
- Eat healthy meals.
- Get plenty of sleep.
- Include regular physical activity in your daily routine.
1. Be aware of how social media is affecting you. Adjust the time you spend reading news or being online as needed.
2. Give yourself a break.Β Even those who thrive on the hustle and bustle of the season will benefit from taking a break from the activity.
Spending just 15 minutes alone, without distractions, may leave you feeling refreshed.
Here are a few ideas:
Take a daily walk
Get fresh air
Drive around the neighborhood to view seasonal light displays
Play your favorite music
Listen to a new podcast
These are all Great Tips: Hope this has helped you to prepare for all your Christmas and New Years Activities.
This Month of December we are Focusing on Nutrition and Fitness!
Monthly Team Goal # 1 Healthy Eating
Aim to eat more Fresh Fruit and Veggies, 5 to 6 servings a day or more is even better
At a Family Christmas Table or a Buffet choose smaller portions and opting for more veggies and fruit instead of higher calorie foods.
Drink 8 Glasses of Water or more per day
Stay within your Calorie Range
Aim to consume 25 grams of Fibre or more per day
Aim to have a smaller serving of that Holiday Dessert, remember itβs not about depriving but being balanced.
Monthly Team Goal # 2 Fitness
Maintain a Healthy Weight
Daily Cardio between 20 to 30 minutes or more per day
Strength Training at least 3 times a week between 20 to 30 minutes per session
During the Holiday Time:
- Aim to get in more Walking, Swimming, Aerobics, any activity that will keep your body moving.
- Aim to take a Daily Rest Break: 5 to 15 minutes; or even a 3-5 minute power nap
- Aim to get more Sleep; 8 hours is ideal but for those who are unable try for 6 hours.
So who is onboard? Hope to see you join me for Decembers Team Challenge.
We can do this one day and one step at a time.
God Bless
Your Friend and Team Leader
Judith
Here are 2 Fitness Videoβs
https://youtu.be/E188slxISG8spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyUJackie Tally using arms and legs
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Replies
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Good Evening All,
I am back and I am working on both Team Challenges (Goals). I will be trying to maintain enough calories daily, increase my carbs and fresh fruit and veggies. For my Fitness: Iβm working on Cardio and Strength training making good use of the Fitness Videoβs posted here.
Hope to see you here joining me this month! As always I stand with you cheering you on your journey!
Letβs Keep the Sparkle βοΈ and Shine on π
This first week covers 2 days! Yes a short week; good thing it gets us started! Letβs go for it, one day and one step at a time!
Week 1 Everything Fruit and Veggies
Friday December 1, Team Goals 1 and 2 ππ
Saturday December 2 Team Goals 1 and 2
0 -
Week 1
Dec. 1π1 -
I am back and I am working on both Team Challenges (Goals). I will be trying to maintain enough calories daily, increase my carbs and fresh fruit and veggies. For my Fitness: Iβm working on Cardio and Strength training making good use of the Fitness Videoβs posted here.
Hope to see you here joining me this month! As always I stand with you cheering you on your journey!
Letβs Keep the Sparkle βοΈ and Shine on π
This first week covers 2 days! Yes a short week; good thing it gets us started! Letβs go for it, one day and one step at a time!
Week 1 Everything Fruit and Veggies
Friday December 1, Team Goals 1 and 2 ππ
Saturday December 2 Team Goals 1 and 2 π₯π½0 -
Week 1
Dec. 1π
Dec. 2π1 -
Week 2 Everything Red
Sunday December 3 Team Goals 1 and 2 ππΊ
Monday December 4 Team Goals 1 and 2
Tuesday December 5 Team Goals 1 and 2
Wednesday December 6 Team Goals 1 and 2
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 20 -
Week 1
Dec. 1π
Dec. 2π
Dec. 3π1 -
Welcome back Lori
Itβs great having you join me. As always I stand with you cheering you on your journey!
Week 2 Everything Red
Sunday December 3 Team Goals 1 and 2 ππΊ
Monday December 4 Team Goals 1 and 2 π π₯€
Tuesday December 5 Team Goals 1 and 2
Wednesday December 6 Team Goals 1 and 2
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 20 -
Week 2 Types of exercise
Sunday December 3 Team Goals 1 and 2 π€ΉπΌββοΈπ©πΌβπ¦Ό
Monday December 4 Team Goals 1 and 2 π©πΌβπ¦―π§πΌββοΈ
Tuesday December 5 Team Goals 1 and 2
Wednesday December 6 Team Goals 1 and 2
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 21 -
Week 2
Dec. 3π
Dec. 4π1 -
Week 2 Types of exercise
Sunday December 3 Team Goals 1 and 2 π€ΉπΌββοΈπ©πΌβπ¦Ό
Monday December 4 Team Goals 1 and 2 traveling
Tuesday December 5 Team Goals 1 and 2 π§πΌββοΈπΆπΌββοΈ
Wednesday December 6 Team Goals 1 and 2
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 21 -
Week 2
Dec. 3π
Dec. 4π
Dec. 5π1 -
Week 2 Everything Red
Sunday December 3 Team Goals 1 and 2 ππΊ
Monday December 4 Team Goals 1 and 2 π π₯€
Tuesday December 5 Team Goals 1 and 2 π«β€οΈ
Wed December 6 Team Goals 1 and 2 π π
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 20 -
Week 2 Types of exercise
Sunday December 3 Team Goals 1 and 2 π€ΉπΌββοΈπ©πΌβπ¦Ό
Monday December 4 Team Goals 1 and 2 traveling
Tuesday December 5 Team Goals 1 and 2 π§πΌββοΈπΆπΌββοΈ
Wednesday December 6 Team Goals 1 and 2π©πΌβπ¦―π§πΌββοΈ
Thursday December 7 Team Goals 1 and 2
Friday December 8 Team Goals 1 and 2
Saturday December 9 Team Goals 1 and 21 -
Week 2
Dec. 3π
Dec. 4π
Dec. 5π
Dec. 6π1 -
Week 2
Dec. 3π
Dec. 4π
Dec. 5π
Dec. 6π
Dec. 7 π1 -
Week 2 Types of exercise
Sunday December 3 Team Goals 1 and 2 π€ΉπΌββοΈπ©πΌβπ¦Ό
Monday December 4 Team Goals 1 and 2 traveling
Tuesday December 5 Team Goals 1 and 2 π§πΌββοΈπΆπΌββοΈ
Wednesday December 6 Team Goals 1 and 2π©πΌβπ¦―π§πΌββοΈ
Thursday December 7 Team Goals 1 and 2 πΆπ»ββοΈπΆπ»ββοΈ
Friday December 8 Team Goals 1 and 2 ππ»ββοΈππ»ββοΈ
Saturday December 9 Team Goals 1 and 21 -
Week 2
Dec. 3π
Dec. 4π
Dec. 5π
Dec. 6π
Dec. 7 π
Dec. 8 π1 -
Week 2 Everything Red
Sunday December 3 Team Goals 1 and 2 ππΊ
Monday December 4 Team Goals 1 and 2 π π₯€
Tuesday December 5 Team Goals 1 and 2 π«β€οΈ
Wed December 6 Team Goals 1 and 2 π π
Thursday December 7 Team Goals 1 and 2 ππ¨
Friday December 8 Team Goals 1 and 2 β½οΈβοΈ
Saturday December 9 Team Goals 1 and 2 ππ0 -
Week 2
Dec. 3π
Dec. 4π
Dec. 5π
Dec. 6π
Dec. 7 π
Dec. 8 π
Dec.9 π1 -
Week 2 Types of exercise
Sunday December 3 Team Goals 1 and 2 π€ΉπΌββοΈπ©πΌβπ¦Ό
Monday December 4 Team Goals 1 and 2 traveling
Tuesday December 5 Team Goals 1 and 2 π§πΌββοΈπΆπΌββοΈ
Wednesday December 6 Team Goals 1 and 2π©πΌβπ¦―π§πΌββοΈ
Thursday December 7 Team Goals 1 and 2 πΆπ»ββοΈπΆπ»ββοΈ
Friday December 8 Team Goals 1 and 2 ππ»ββοΈππ»ββοΈ
Saturday December 9 Team Goals 1 and 2 ππ»πΊπ» (eating not the best!)1 -
Linda, donβt worry, your eating wil get better, Keep pushing forward, you will get there!
Week 3 Everything Fruit and Veggies
Sunday December 10 Team Goals 1 and 2 ππ₯
Monday December 11 Team Goals 1 and 2
Tuesday December 12 Team Goals 1 and 2
Wed December 13 Team Goals 1 and 2
Thursday December 14 Team Goals 1 and 2
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 20 -
Week 2
Sun. π₯°1 -
Week One - Animals
Sunday December 10 Team Goals 1 and 2 π»πΊ
Monday December 11 Team Goals 1 and 2
Tuesday December 12 Team Goals 1 and 2
Wed December 13 Team Goals 1 and 2
Thursday December 14 Team Goals 1 and 2
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 21 -
Week 3 Everything Fruit and Veggies
Sunday December 10 Team Goals 1 and 2 ππ₯
Monday December 11 Team Goals 1 and 2π₯π₯
Tuesday December 12 Team Goals 1 and 2
Wed December 13 Team Goals 1 and 2
Thursday December 14 Team Goals 1 and 2
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 20 -
Week One - Animals
Sunday December 10 Team Goals 1 and 2 π»πΊ
Monday December 11 Team Goals 1 and 2 ππ
Tuesday December 12 Team Goals 1 and 2
Wed December 13 Team Goals 1 and 2
Thursday December 14 Team Goals 1 and 2
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 21 -
Week 2
Sun. π₯°
Mon. π1 -
Week 2
Sun. π₯°
Mon. π
Tues. β₯οΈ1 -
Week One - Animals
Sunday December 10 Team Goals 1 and 2 π»πΊ
Monday December 11 Team Goals 1 and 2 ππ
Tuesday December 12 Team Goals 1 and 2 πΆπΊ
Wed December 13 Team Goals 1 and 2 π¦π―
Thursday December 14 Team Goals 1 and 2
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 21 -
Week 2
Sun. π₯°
Mon. π
Tues. β₯οΈ
Weds. β£οΈβ£οΈ1 -
Week One - Animals Part #1
Sunday December 10 Team Goals 1 and 2 π»πΊ
Monday December 11 Team Goals 1 and 2 ππ
Tuesday December 12 Team Goals 1 and 2 πΆπΊ
Wed December 13 Team Goals 1 and 2 π¦π―
Thursday December 14 Team Goals 1 and 2 π¦π¦
Friday December 15 Team Goals 1 and 2
Saturday December 16 Team Goals 1 and 21
