Week 4 Taj Mahal, India - Sleep & Do’s/Don’ts
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kaliswalker
Posts: 1,261 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, April 27 - Friday, May 3🌎️
✈️DESTINATION - Taj Mahal, Agra, India 6,000 Miles - Sleep & Do’s & Don’ts
The challenge begins on Saturday morning. Exercise & Sleep & Do’s & Don’ts done before SATURDAY DOES NOT COUNT!!!!
There’s something magical about watching the sunrise over the Taj Mahal; a structure that symbolises one of the greatest true love stories ever told. The early morning light turns the ivory-white dome of the temple from soft gray, to pink, and then to a soft red glow that awakens the great structure. This is a quiet time with few people.
The Taj Mahal was built of marble in the 17th century by Emperor Shah Jahan to house the tomb of his favourite wife, Mumtaz Mahal, mother to 14 of his children. The tomb is the centrepiece of a 42-acre complex, which includes a mosque and a guest house, and is set in formal gardens bounded on three sides by a crenellated wall. It also houses the tomb of Shah Jahan himself.
The Taj Mahal was designated as a UNESCO World Heritage Site for being "the jewel of Muslim art in India, and one of the universally admired masterpieces of the world's heritage". It’s one of the most beautiful and photographed buildings in the world. Look for the famous “Princess Diana bench”.
Interesting Facts About Taj Mahal
Taj Mahal is counted among the 7 wonders of the world
The white marble stone was brought from Delhi
The Taj Mahal changes its colour three times a day based on the position of sun
Site size 42 acres
Construction of the Taj Mahal took 20 years and 20,000 workers
1,000 elephants were used to transport the building materials to Agra
Precious and colorful stones were used to create inlaid flower
To deter insect fouling, no light illuminates the Taj at night
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 - Sleep 7 - 9 Hours & Do’s & Don’ts
This week let’s focus on the number of hours of sleep and the quality of sleep. Getting enough quality sleep protects your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.
This is one of the easiest things we can do to aid in weight loss and maintain good mental health. The body works most efficiently when it's well-rested, so 7 - 9 hours is optimal.
If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you. But many of us do not get enough sleep, which can leave us cranky and sleep-deprived, struggling to make it through the day and lacking the energy to exercise and keep within our calorie ranges. Tiredness leads to impulse eating and poor food choices, and we lack the energy to keep up with the day to day activities.
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other involves what's going on biochemically when you're sleep-deprived and your body chemistry makes you store fat more resourcefully. Hormones that affect appetite take over, making you hungrier the next morning and not feeling as full after eating. In general, you're less able to handle stress and may use food as a way to cope, likely adding 500 extra calories a day.
When you don't get enough sleep you feel irritable, fatigued and nod off easily. You can change this by setting up a sleep routine and adding 15 minutes each day to your sleep time. Slowly build up to at least eight hours and see how you feel.
Sleep hygiene - your bedtime rituals and nightly habits/behaviors. Good sleep hygiene ensures you consistently enjoy higher-quality, more restful sleep for a sufficient amount of time each night. Bad sleep habits, on the other hand, lead to poor quality and inadequate sleep.
Healthy Sleep Advice - If you are troubled by excessive daytime sleepiness or have problems getting or maintaining sleep, try the following sleep tips:
•Try a sleep mask and ear plugs
•Exercise regularly, but avoid vigorous workouts close to bedtime
•If you are sleeping poorly at night, try skipping naps
•Go to sleep and wake at the same time every day
•Use bright light to help manage your "body clock." In the morning fling open those curtains!
•Avoid bright light in the evening
•Use your bedroom only for sleep to strengthen the association between your bed and sleep
•It may help to remove work materials, computers and televisions from your bedroom
•Select a relaxing bedtime ritual, like a warm bath, reading or listening to calming music
•Create a comfortable sleeping area
•Save your worries for the daytime. Write down concerns in a "worry book" to address tomorrow
•If you can't sleep, go into another room and do something relaxing until you feel tired
•If you are experiencing excessive daytime sleepiness, snoring, or "stop breathing" episodes in your sleep, contact your health care professional for a sleep apnea screening
The Basics for Sleep
Temperature – neither too hot nor too cold
Darkness – the darker, the better
Quiet – the quieter, the better
A comfortable place to lie down and stretch out
Note - If it’s late at night and you’re about to start eating, go to bed rather than wandering into the kitchen. Do not reward yourself with food for staying up late. Late-night snacking can add an extra 500 calories to your daily intake!
“The best bridge between despair and hope is a good night’s sleep.” — E. Joseph Cossman
For this challenge 9 is the maximum, but you can count anything under 9 hours that you sleep. Sleep = Number of hours of Sleep starting Friday Night, Ending Thursday Night. For every hour of sleep, you count it. Please round to the nearest whole number, not fractions. Friday night to Thursday night. That means that at the end of the week, your Friday posting of points will be for sleep that you had from Thursday night into Friday morning.
✔️To score points this week.
1) 💤🛌****This week's Challenge starts Friday Night, ending Thursday Night! Record your actual hours of sleep at night to a maximum of 9 hours, no fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Stick to your Do's 5 points, Stick to your Don’ts 5 points Daily maximum 10 points.
🌟Build healthy forever habits - Prioritize your sleep hygiene.
🏆 Summary of Living the Good Life
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Living the Good Life:
Scoring: 1 minute of exercise = 1 air mile
1. Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2. Do’s & Don’ts = 10 points. Do's 5 points, Don’ts 5 points
You can record this on one thread. (example)
My Exercise: 30
My Sleep: 9
My Do’s & Don’ts: 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, April 27 - Friday, May 3🌎️
✈️DESTINATION - Taj Mahal, Agra, India 6,000 Miles - Sleep & Do’s & Don’ts
The challenge begins on Saturday morning. Exercise & Sleep & Do’s & Don’ts done before SATURDAY DOES NOT COUNT!!!!
There’s something magical about watching the sunrise over the Taj Mahal; a structure that symbolises one of the greatest true love stories ever told. The early morning light turns the ivory-white dome of the temple from soft gray, to pink, and then to a soft red glow that awakens the great structure. This is a quiet time with few people.
The Taj Mahal was built of marble in the 17th century by Emperor Shah Jahan to house the tomb of his favourite wife, Mumtaz Mahal, mother to 14 of his children. The tomb is the centrepiece of a 42-acre complex, which includes a mosque and a guest house, and is set in formal gardens bounded on three sides by a crenellated wall. It also houses the tomb of Shah Jahan himself.
The Taj Mahal was designated as a UNESCO World Heritage Site for being "the jewel of Muslim art in India, and one of the universally admired masterpieces of the world's heritage". It’s one of the most beautiful and photographed buildings in the world. Look for the famous “Princess Diana bench”.
Interesting Facts About Taj Mahal
Taj Mahal is counted among the 7 wonders of the world
The white marble stone was brought from Delhi
The Taj Mahal changes its colour three times a day based on the position of sun
Site size 42 acres
Construction of the Taj Mahal took 20 years and 20,000 workers
1,000 elephants were used to transport the building materials to Agra
Precious and colorful stones were used to create inlaid flower
To deter insect fouling, no light illuminates the Taj at night
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 - Sleep 7 - 9 Hours & Do’s & Don’ts
This week let’s focus on the number of hours of sleep and the quality of sleep. Getting enough quality sleep protects your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.
This is one of the easiest things we can do to aid in weight loss and maintain good mental health. The body works most efficiently when it's well-rested, so 7 - 9 hours is optimal.
If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you. But many of us do not get enough sleep, which can leave us cranky and sleep-deprived, struggling to make it through the day and lacking the energy to exercise and keep within our calorie ranges. Tiredness leads to impulse eating and poor food choices, and we lack the energy to keep up with the day to day activities.
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other involves what's going on biochemically when you're sleep-deprived and your body chemistry makes you store fat more resourcefully. Hormones that affect appetite take over, making you hungrier the next morning and not feeling as full after eating. In general, you're less able to handle stress and may use food as a way to cope, likely adding 500 extra calories a day.
When you don't get enough sleep you feel irritable, fatigued and nod off easily. You can change this by setting up a sleep routine and adding 15 minutes each day to your sleep time. Slowly build up to at least eight hours and see how you feel.
Sleep hygiene - your bedtime rituals and nightly habits/behaviors. Good sleep hygiene ensures you consistently enjoy higher-quality, more restful sleep for a sufficient amount of time each night. Bad sleep habits, on the other hand, lead to poor quality and inadequate sleep.
Healthy Sleep Advice - If you are troubled by excessive daytime sleepiness or have problems getting or maintaining sleep, try the following sleep tips:
•Try a sleep mask and ear plugs
•Exercise regularly, but avoid vigorous workouts close to bedtime
•If you are sleeping poorly at night, try skipping naps
•Go to sleep and wake at the same time every day
•Use bright light to help manage your "body clock." In the morning fling open those curtains!
•Avoid bright light in the evening
•Use your bedroom only for sleep to strengthen the association between your bed and sleep
•It may help to remove work materials, computers and televisions from your bedroom
•Select a relaxing bedtime ritual, like a warm bath, reading or listening to calming music
•Create a comfortable sleeping area
•Save your worries for the daytime. Write down concerns in a "worry book" to address tomorrow
•If you can't sleep, go into another room and do something relaxing until you feel tired
•If you are experiencing excessive daytime sleepiness, snoring, or "stop breathing" episodes in your sleep, contact your health care professional for a sleep apnea screening
The Basics for Sleep
Temperature – neither too hot nor too cold
Darkness – the darker, the better
Quiet – the quieter, the better
A comfortable place to lie down and stretch out
Note - If it’s late at night and you’re about to start eating, go to bed rather than wandering into the kitchen. Do not reward yourself with food for staying up late. Late-night snacking can add an extra 500 calories to your daily intake!
“The best bridge between despair and hope is a good night’s sleep.” — E. Joseph Cossman
For this challenge 9 is the maximum, but you can count anything under 9 hours that you sleep. Sleep = Number of hours of Sleep starting Friday Night, Ending Thursday Night. For every hour of sleep, you count it. Please round to the nearest whole number, not fractions. Friday night to Thursday night. That means that at the end of the week, your Friday posting of points will be for sleep that you had from Thursday night into Friday morning.
✔️To score points this week.
1) 💤🛌****This week's Challenge starts Friday Night, ending Thursday Night! Record your actual hours of sleep at night to a maximum of 9 hours, no fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Stick to your Do's 5 points, Stick to your Don’ts 5 points Daily maximum 10 points.
🌟Build healthy forever habits - Prioritize your sleep hygiene.
🏆 Summary of Living the Good Life
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Living the Good Life:
Scoring: 1 minute of exercise = 1 air mile
1. Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2. Do’s & Don’ts = 10 points. Do's 5 points, Don’ts 5 points
You can record this on one thread. (example)
My Exercise: 30
My Sleep: 9
My Do’s & Don’ts: 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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