Week 8 Los Angeles, USA - Morning Routine & 9" Plate
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kaliswalker
Posts: 1,193 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 #8 Saturday, February 24 - Friday, March 1🌎️
✈️DESTINATION - Los Angeles, USA 6,000 Miles - Morning Routine & 9" Plate
The challenge begins on Saturday morning. Exercise & Morning Routine & 9" Plate done before SATURDAY DOES NOT COUNT!!!!
This week we are returning to the USA and rightly so! The USA has hosted the Games more than any other country; a total of eight times - four Summer Olympics and four Winter Olympics. Los Angeles hosted Summer Games in 1932 and 1984, and will host the 2028 Games (L28) too! The Angeleno people are wild with excitement to welcome the world!
You will have fun attending various sports events, concerts and horse races in the many venues that have been used for the Games here. For the 1984 Games, Los Angeles took a unique approach to preparing for the Olympics. Often host cities construct everything from scratch, costing billions of dollars, but L.A. built just two new venues, the velodrome and aquatics center. LA’s existing world-class venues such as Santa Anita Park, the Rose Bowl and Dodger Stadium got mini-facelifts and dabs of bright theme colors. After a couple of weeks of Olympic competition, the venues went back to business as usual, and continue to be used to this day. The LA28 Games will reuse these existing stadiums and sports venues across the Los Angeles region, to ensure a sustainable and economically responsible event.
The Los Angeles Memorial Coliseum was constructed for the 1932 Summer Olympics. That was the year that the Olympics games were cut from 79 days to just 16 days. It is the only Olympic stadium to have hosted two Summer Olympics, in 1932 and in 1984. Now it is set to create history once again in 2028 when it will become the first to host the Games thrice. The Coliseum is credited with helping to start the migration of professional sports teams to the West Coast.
Los Angeles 1984 was a landmark for females, with 23% of the total participants being female. Here the inaugural women’s Olympic marathon was a breakthrough moment for female distance running, serving as a springboard to elevate the sport. It led to the development of a new industry in women’s running apparel and female-only running events. It was a cultural step-change for the Olympic Games that can still be felt decades later. The L28 goal is 50% female participation!
In 1984 the Los Angeles Olympic Organising Committee invested $93M to promote youth sports participation. This was to train coaches and provide programs and facilities in disadvantaged neighbourhoods. Now the Olympic Committee and LA28 agreed they would invest $160M in local youth sport leading up to the Games. This will help bring children back to sport and fitness as the community moves forward from the pandemic. Fitness and competition give kids opportunities to connect with friends and improve their physical and mental health.
The 2028 Games have pledged to work towards being the first “Energy Positive Games,” meaning that it generates more energy through efficiency efforts and renewable sources than the energy needed to power the Olympics.
Also find time to see the happiest place on earth – Disneyland. And Los Angeles has a lot of other sights to offer including Universal Studios Hollywood, Griffith Park, Getty Centre, and Santa Monica Pier, to name a few.
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 - Morning Routine & 9" Plate
Have you heard of those weird people who wake up and start their day filled with zest? You can be one of them! You don’t have to be a morning person or wake up extra early to improve the quality of your life and make your mornings pleasant. Would you like to have a calm satisfying morning? Now is the time to think about what makes you happy, what you need more in your daily life, and how to incorporate those things into your morning routine. A good daily morning routine will improve your mental health, set a good tone for the day and will improve your daily life, one morning at a time.
A Good Morning Routine is a strategic tool to shake off the morning grogginess and transition into a more calm, happy and productive day. 'Kick-Starting a Refreshing Morning Routine' requires some planning. It starts the night before and involves a combination of adjustments to your sleep schedule, nighttime preparation, morning rituals, a healthy breakfast, and the timely use of technology. Dedicating some time for yourself, even just a few minutes just for you, will add quality to your morning.
1. Sleep Schedule – Consistently sleeping and waking at the same times daily helps regulate your body’s internal clock, the circadian rhythm. This practice can make waking up easier and mornings more energized. Gradually nudge your bedtime earlier to give a good head start to your day.
2. When the alarm goes off, bounce out of bed – use the ‘5 Second Rule’ Count 5-4-3-2-1 in your head then bounce up!
3. Create momentum - Wake up with, something pleasant to look forward to, a small achievable goal, a sense of purpose for the day. Write it down the night before then read it in the morning.
4. Acknowledge that this is an important time and maybe add a few little minutes. There’s no reason to feel guilty for giving yourself the gift of not rushing to start your daily chores. By letting family members know that you’ve set aside time for yourself, they can help you protect that time.
5. Nighttime Preparation – Organizing your necessities for the morning and planning your day the night before can reduce decision-making in the morning. Save time by setting out your clothes and breakfast dishes the night before.
6. Healthy Breakfast – Begin your day with a nourishing enjoyable meal to fuel your body.
7. Prioritize Hydration – After several hours without water during sleep, you need the fluids. Start with a glass of water, perhaps with a squirt of lemon to replenish your body and aid digestion.
8. Practice Mindfulness – Have a ritual such as meditation or journaling. This can clear your mind and set a positive vibe for the day. You will connect with your inner self, improve focus and reduce stress.
9. Plan Your Day – Take a few minutes each morning to organize your day. Maybe a to-do list where you can prioritize tasks and visualize the day’s goals. It can give you a sense of purpose and motivation.
10. Limit your exposure to screens at this time, particularly doomscrolling. Forget social media, news, email - other people’s issues can wait till you have taken time to focus on yourself. Designate time later in the morning to catch up on the outside world. If you like to read find something else, a book. Prioritize you!
11. Consider positive affirmations – Today I am thankful for… Today I will accomplish… My goal for today is… My intention for today is…
12. Take a baby step toward morning exercise. Including exercise in your morning routine can jump-start your metabolism and invigorate your body. It’s been found to improve cognition and focus throughout the day. Whether it is a full body workout, a walk or simple stretches physical activity shakes off morning grogginess. Maybe start with 15 minutes, but if that seems too much, aim for 5 minutes. You just need a little exercise to get the blood flowing. Posture, yoga or breathing exercises count too.
13. If you start with the hardest task, get excited over finishing that one thing, everything will be easier. Challenge yourself!
14. Be Consistent – See the benefits of making the routine a habit and adjust as needed. Aim for progress not perfection.
If you wish for 30 minutes, but have only 10 make the most of it. The more you up your morning game, the better you will feel for the rest of the day. Make the person who you are today a bit better than the person you were yesterday.
✔️To score points this week -
1. Write out your new morning routine, follow it daily. 10 points per day
2. 9 Inch Plate - Score 10 points for each day that you use the 9 Inch Plate for all your meals with the exception of bowl foods like soup, salad, and cereal. If you must use a regular sized plate, leave a clean border of at least an inch around.
🌟Build healthy forever habits - Follow a good morning routine for a successful day
🌟Build healthy forever habits - Make a 9" plate your plate of choice.
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 – Morning Routine & 9" Plate
1. Write out your new morning routine, follow it daily = 10 points per day
2. 9” Plate all meals you eat daily or as noted above = 10 points. If you use a larger plate without measuring accordingly 0 points.
We will record this on one thread. (example)
My Exercise: 30
My Morning Routine: 10
My 9" Plate: 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 #8 Saturday, February 24 - Friday, March 1🌎️
✈️DESTINATION - Los Angeles, USA 6,000 Miles - Morning Routine & 9" Plate
The challenge begins on Saturday morning. Exercise & Morning Routine & 9" Plate done before SATURDAY DOES NOT COUNT!!!!
This week we are returning to the USA and rightly so! The USA has hosted the Games more than any other country; a total of eight times - four Summer Olympics and four Winter Olympics. Los Angeles hosted Summer Games in 1932 and 1984, and will host the 2028 Games (L28) too! The Angeleno people are wild with excitement to welcome the world!
You will have fun attending various sports events, concerts and horse races in the many venues that have been used for the Games here. For the 1984 Games, Los Angeles took a unique approach to preparing for the Olympics. Often host cities construct everything from scratch, costing billions of dollars, but L.A. built just two new venues, the velodrome and aquatics center. LA’s existing world-class venues such as Santa Anita Park, the Rose Bowl and Dodger Stadium got mini-facelifts and dabs of bright theme colors. After a couple of weeks of Olympic competition, the venues went back to business as usual, and continue to be used to this day. The LA28 Games will reuse these existing stadiums and sports venues across the Los Angeles region, to ensure a sustainable and economically responsible event.
The Los Angeles Memorial Coliseum was constructed for the 1932 Summer Olympics. That was the year that the Olympics games were cut from 79 days to just 16 days. It is the only Olympic stadium to have hosted two Summer Olympics, in 1932 and in 1984. Now it is set to create history once again in 2028 when it will become the first to host the Games thrice. The Coliseum is credited with helping to start the migration of professional sports teams to the West Coast.
Los Angeles 1984 was a landmark for females, with 23% of the total participants being female. Here the inaugural women’s Olympic marathon was a breakthrough moment for female distance running, serving as a springboard to elevate the sport. It led to the development of a new industry in women’s running apparel and female-only running events. It was a cultural step-change for the Olympic Games that can still be felt decades later. The L28 goal is 50% female participation!
In 1984 the Los Angeles Olympic Organising Committee invested $93M to promote youth sports participation. This was to train coaches and provide programs and facilities in disadvantaged neighbourhoods. Now the Olympic Committee and LA28 agreed they would invest $160M in local youth sport leading up to the Games. This will help bring children back to sport and fitness as the community moves forward from the pandemic. Fitness and competition give kids opportunities to connect with friends and improve their physical and mental health.
The 2028 Games have pledged to work towards being the first “Energy Positive Games,” meaning that it generates more energy through efficiency efforts and renewable sources than the energy needed to power the Olympics.
Also find time to see the happiest place on earth – Disneyland. And Los Angeles has a lot of other sights to offer including Universal Studios Hollywood, Griffith Park, Getty Centre, and Santa Monica Pier, to name a few.
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 - Morning Routine & 9" Plate
Have you heard of those weird people who wake up and start their day filled with zest? You can be one of them! You don’t have to be a morning person or wake up extra early to improve the quality of your life and make your mornings pleasant. Would you like to have a calm satisfying morning? Now is the time to think about what makes you happy, what you need more in your daily life, and how to incorporate those things into your morning routine. A good daily morning routine will improve your mental health, set a good tone for the day and will improve your daily life, one morning at a time.
A Good Morning Routine is a strategic tool to shake off the morning grogginess and transition into a more calm, happy and productive day. 'Kick-Starting a Refreshing Morning Routine' requires some planning. It starts the night before and involves a combination of adjustments to your sleep schedule, nighttime preparation, morning rituals, a healthy breakfast, and the timely use of technology. Dedicating some time for yourself, even just a few minutes just for you, will add quality to your morning.
1. Sleep Schedule – Consistently sleeping and waking at the same times daily helps regulate your body’s internal clock, the circadian rhythm. This practice can make waking up easier and mornings more energized. Gradually nudge your bedtime earlier to give a good head start to your day.
2. When the alarm goes off, bounce out of bed – use the ‘5 Second Rule’ Count 5-4-3-2-1 in your head then bounce up!
3. Create momentum - Wake up with, something pleasant to look forward to, a small achievable goal, a sense of purpose for the day. Write it down the night before then read it in the morning.
4. Acknowledge that this is an important time and maybe add a few little minutes. There’s no reason to feel guilty for giving yourself the gift of not rushing to start your daily chores. By letting family members know that you’ve set aside time for yourself, they can help you protect that time.
5. Nighttime Preparation – Organizing your necessities for the morning and planning your day the night before can reduce decision-making in the morning. Save time by setting out your clothes and breakfast dishes the night before.
6. Healthy Breakfast – Begin your day with a nourishing enjoyable meal to fuel your body.
7. Prioritize Hydration – After several hours without water during sleep, you need the fluids. Start with a glass of water, perhaps with a squirt of lemon to replenish your body and aid digestion.
8. Practice Mindfulness – Have a ritual such as meditation or journaling. This can clear your mind and set a positive vibe for the day. You will connect with your inner self, improve focus and reduce stress.
9. Plan Your Day – Take a few minutes each morning to organize your day. Maybe a to-do list where you can prioritize tasks and visualize the day’s goals. It can give you a sense of purpose and motivation.
10. Limit your exposure to screens at this time, particularly doomscrolling. Forget social media, news, email - other people’s issues can wait till you have taken time to focus on yourself. Designate time later in the morning to catch up on the outside world. If you like to read find something else, a book. Prioritize you!
11. Consider positive affirmations – Today I am thankful for… Today I will accomplish… My goal for today is… My intention for today is…
12. Take a baby step toward morning exercise. Including exercise in your morning routine can jump-start your metabolism and invigorate your body. It’s been found to improve cognition and focus throughout the day. Whether it is a full body workout, a walk or simple stretches physical activity shakes off morning grogginess. Maybe start with 15 minutes, but if that seems too much, aim for 5 minutes. You just need a little exercise to get the blood flowing. Posture, yoga or breathing exercises count too.
13. If you start with the hardest task, get excited over finishing that one thing, everything will be easier. Challenge yourself!
14. Be Consistent – See the benefits of making the routine a habit and adjust as needed. Aim for progress not perfection.
If you wish for 30 minutes, but have only 10 make the most of it. The more you up your morning game, the better you will feel for the rest of the day. Make the person who you are today a bit better than the person you were yesterday.
✔️To score points this week -
1. Write out your new morning routine, follow it daily. 10 points per day
2. 9 Inch Plate - Score 10 points for each day that you use the 9 Inch Plate for all your meals with the exception of bowl foods like soup, salad, and cereal. If you must use a regular sized plate, leave a clean border of at least an inch around.
🌟Build healthy forever habits - Follow a good morning routine for a successful day
🌟Build healthy forever habits - Make a 9" plate your plate of choice.
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 – Morning Routine & 9" Plate
1. Write out your new morning routine, follow it daily = 10 points per day
2. 9” Plate all meals you eat daily or as noted above = 10 points. If you use a larger plate without measuring accordingly 0 points.
We will record this on one thread. (example)
My Exercise: 30
My Morning Routine: 10
My 9" Plate: 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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