2024 Q1 Winter Week 4 Beijing, China - Set Bedtime & Cut 100 Calories
kaliswalker
Posts: 1,316 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 #4 Saturday, January 27 - Friday, February 2🌎️
✈️DESTINATION - Beijing, China 6,000 Miles - Set Bedtime & Cut 100 Calories
The challenge begins on Saturday morning. Exercise Set Bedtime & Cut 100 Calories done before SATURDAY DOES NOT COUNT!!!!
The legacy here is about the people. With over 21 million residents, Beijing is the world's most populous national capital city. It is also the first city to ever host both the Summer (2008) and Winter (2022) Olympic games. This has inspired a sports culture that turned participation in winter and summer sports into a lifestyle. Exercise became an important part of daily life, being affordable and accessible to people of all ages and abilities.
Hosting the Olympics was transformational for hundreds of millions of Chinese people. In ¼ million schools, children were taught about Olympic values, and many athletes were developed and forever changed by their experiences. In 2015 organizers launched the largest initiative in Olympic history by engaging 350 million Chinese people in winter sport by 2022. This created health and social benefits and a global market for enjoyable winter vacations and sports.
The Beijing Metro transport network was expanded with the construction of new subway lines to accommodate the Beijing-Zhangjiakou High Speed Railway. The new bullet train was built for the Winter Olympics to transport athletes to the downhill events at Zhangjiakou (the co-host city) 140 miles away. It was the world’s first super-high-speed electric train, and had eight-cars that can accommodate 560 people. One of the cars had a 5G live studio workplace for the media to stream content.
Zhangjiakou is becoming the most popular snow resort in China. This has created many jobs and reduced poverty in the region, as it became a year-round sports and cultural destination.
Holding the Olympics twice within 14 years has quickly and significantly enhanced the infrastructure. The venues are multipurpose and accessible to everyone for cultural, leisure, recreational and professional activities year-round. It has vastly improved the lives of the residents and will continue to contribute far into the future.
With all the beautiful buildings, parks, and fun activities there is so much to see and do. You really must engage a guide to see it all. Note for a day trip there is a section of the Great Wall that is located 45 miles from Beijing and easy to access by taxi.
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 - Set Bedtime & Cut 100 Calories
As adults we may be lax at what time we go to bed, but having a set bedtime is beneficial to our health and quality of sleep. Consider your evening routine as starting after dinner. What do you usually do in the evening? Do you have set times to accomplish these things? This week make a bedtime countdown schedule for yourself. Start with setting your bedtime, then back up from there. What preparation can you do tonight, to make tomorrow a better day? What tasks do you need to accomplish before bed time? Be realistic, there are times you will be going to bed later and that is ok, still have some structure in your timing so there is a sense of importance about going to bed and having a great sleep.
A good evening routine promotes relaxation and a better sleep. Creating and maintaining this routine provides a sense of calm, and something to look forward to. This regularity eases day-to-day stresses. Some parts of your evening routine can be done earlier in the evening so there is less to do right before bedtime. For instance, brushing your teeth can be done any time after dinner. If you are not going out, give yourself permission to get into your pyjamas earlier. Doing these tasks can start the process of relaxation and make the transition into a great sleep much easier.
What things are in your evening routine – walking the dog, supervising homework, putting the kids to bed, laundry, phone calls, TV, making lunches, exercise, soaking in the tub, medications, MFP, tidy up, etc. Can you set a time to start and finish these tasks?
Include a time to turn off tech/notifications. With all the buzz on MFP, Twitter, Facebook, Reddit, Instagram, TikTok, etc. and the pop-up notifications on your phone, tablet, and computer, it is hard to turn off. But it will still be there tomorrow.
Keeping a regular sleep schedule—even on weekends—maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily.
While it is suggested you have a pre-determined evening routine, what you are really aiming for is having a set bedtime. One way to make sure you stick to a schedule is to set an alarm for bedtime just like you set an alarm for waking up. Set it 30 minutes to an hour before you want to go to bed to remind yourself it's time to wind down. Have some sense of urgency about getting to bed on time.
✔️To score points this week
1. Set a reasonable bedtime and get into bed by YOUR pre-determined bedtime. If you are in bed by YOUR bedtime score 10 points. If you dawdle and distract yourself and do not get to bed on time, score zero points.
2. Cut 100 Calories = 10 points for each day that you cut out 100 calories.
🌟Build healthy forever habits - get sufficient restful sleep.
🌟Build healthy forever habits - Cut 100 calories permanently.
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 – Lighten Up/Cut 100 Calories
1. Get to Bed on Time = 10 points - all or nothing
2. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
We will record this on one thread. (example)
My Exercise: 30
My Get to Bed on Time: 10
My Cut 100 Calories: 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 #4 Saturday, January 27 - Friday, February 2🌎️
✈️DESTINATION - Beijing, China 6,000 Miles - Set Bedtime & Cut 100 Calories
The challenge begins on Saturday morning. Exercise Set Bedtime & Cut 100 Calories done before SATURDAY DOES NOT COUNT!!!!
The legacy here is about the people. With over 21 million residents, Beijing is the world's most populous national capital city. It is also the first city to ever host both the Summer (2008) and Winter (2022) Olympic games. This has inspired a sports culture that turned participation in winter and summer sports into a lifestyle. Exercise became an important part of daily life, being affordable and accessible to people of all ages and abilities.
Hosting the Olympics was transformational for hundreds of millions of Chinese people. In ¼ million schools, children were taught about Olympic values, and many athletes were developed and forever changed by their experiences. In 2015 organizers launched the largest initiative in Olympic history by engaging 350 million Chinese people in winter sport by 2022. This created health and social benefits and a global market for enjoyable winter vacations and sports.
The Beijing Metro transport network was expanded with the construction of new subway lines to accommodate the Beijing-Zhangjiakou High Speed Railway. The new bullet train was built for the Winter Olympics to transport athletes to the downhill events at Zhangjiakou (the co-host city) 140 miles away. It was the world’s first super-high-speed electric train, and had eight-cars that can accommodate 560 people. One of the cars had a 5G live studio workplace for the media to stream content.
Zhangjiakou is becoming the most popular snow resort in China. This has created many jobs and reduced poverty in the region, as it became a year-round sports and cultural destination.
Holding the Olympics twice within 14 years has quickly and significantly enhanced the infrastructure. The venues are multipurpose and accessible to everyone for cultural, leisure, recreational and professional activities year-round. It has vastly improved the lives of the residents and will continue to contribute far into the future.
With all the beautiful buildings, parks, and fun activities there is so much to see and do. You really must engage a guide to see it all. Note for a day trip there is a section of the Great Wall that is located 45 miles from Beijing and easy to access by taxi.
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 - Set Bedtime & Cut 100 Calories
As adults we may be lax at what time we go to bed, but having a set bedtime is beneficial to our health and quality of sleep. Consider your evening routine as starting after dinner. What do you usually do in the evening? Do you have set times to accomplish these things? This week make a bedtime countdown schedule for yourself. Start with setting your bedtime, then back up from there. What preparation can you do tonight, to make tomorrow a better day? What tasks do you need to accomplish before bed time? Be realistic, there are times you will be going to bed later and that is ok, still have some structure in your timing so there is a sense of importance about going to bed and having a great sleep.
A good evening routine promotes relaxation and a better sleep. Creating and maintaining this routine provides a sense of calm, and something to look forward to. This regularity eases day-to-day stresses. Some parts of your evening routine can be done earlier in the evening so there is less to do right before bedtime. For instance, brushing your teeth can be done any time after dinner. If you are not going out, give yourself permission to get into your pyjamas earlier. Doing these tasks can start the process of relaxation and make the transition into a great sleep much easier.
What things are in your evening routine – walking the dog, supervising homework, putting the kids to bed, laundry, phone calls, TV, making lunches, exercise, soaking in the tub, medications, MFP, tidy up, etc. Can you set a time to start and finish these tasks?
Include a time to turn off tech/notifications. With all the buzz on MFP, Twitter, Facebook, Reddit, Instagram, TikTok, etc. and the pop-up notifications on your phone, tablet, and computer, it is hard to turn off. But it will still be there tomorrow.
Keeping a regular sleep schedule—even on weekends—maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily.
While it is suggested you have a pre-determined evening routine, what you are really aiming for is having a set bedtime. One way to make sure you stick to a schedule is to set an alarm for bedtime just like you set an alarm for waking up. Set it 30 minutes to an hour before you want to go to bed to remind yourself it's time to wind down. Have some sense of urgency about getting to bed on time.
✔️To score points this week
1. Set a reasonable bedtime and get into bed by YOUR pre-determined bedtime. If you are in bed by YOUR bedtime score 10 points. If you dawdle and distract yourself and do not get to bed on time, score zero points.
2. Cut 100 Calories = 10 points for each day that you cut out 100 calories.
🌟Build healthy forever habits - get sufficient restful sleep.
🌟Build healthy forever habits - Cut 100 calories permanently.
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 – Lighten Up/Cut 100 Calories
1. Get to Bed on Time = 10 points - all or nothing
2. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
We will record this on one thread. (example)
My Exercise: 30
My Get to Bed on Time: 10
My Cut 100 Calories: 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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