2024 Q2 Week 5 Amsterdam, Netherlands - Daily Sparkle & Sleep
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kaliswalker
Posts: 1,261 Member
🌎️Challenge #5 Saturday, May 4 - Friday, May 10🌎️
✈️DESTINATION - Amsterdam, Netherlands 6,000 Miles - Daily Sparkle & Sleep
The challenge begins on Saturday morning. Exercise & Daily Sparkle & Sleep done before SATURDAY DOES NOT COUNT!!!!
Squeezed in between Belgium and Germany, Amsterdam is conveniently located super close to other major European cities like Brussels, Paris, London, Cologne, and Berlin. May is when Amsterdam's tulips burst into a riot of colors. The Bloemenmarkt floats on the Singel canal, offering a unique flower market experience. Enjoy a canal cruise to see the city and flower market up close, then visit the Artis Royal Zoo, Anne Frank House, lively street markets, and the maritime museum. Of note are the Famous Dutch Masters’ paintings museum and also the Van Gogh Museum the most well-known museum in Amsterdam.
Later enjoy a bike ride in the picturesque countryside and see the landscapes criss-crossed with *kitten*, canals, tall windmills, old wooden houses and of course fields of tulips! Watch a shoemaker make your wooden shoes, and visit an old-fashioned cheese maker for a cheese tasting, then on to a quaint fishing village to take more pictures.
Interesting Facts About
Amsterdam's canals are home to some 2,500 houseboats
Amsterdam has 165 canals, Venice has 150
Amsterdam has more bicycles than people
60% of its residents cycle every day
The narrower the houses, the lower the taxes
The narrowest house is 6.5 feet wide
Known as 'The Venice of the North'
Anne Frank’s diary is available in 70 languages
Vondelpark is full of 4,000 parakeets descended from released pets
Amsterdam has the world’s only floating flower market
The difference between Holland and the Netherlands is that the former is a province, while the latter is the name of the entire country
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 - Daily Sparkle (move naturally) & Sleep
You don’t have to choose between having a clean house and getting some exercise. This week let's increase our daily natural movements by 10 minutes a day doing household chores. Maybe this is 10 more minutes of cleaning/movement than you usually would.
Doing household chores is a recognized form of exercise “exer-cleaning” (exercise cleaning). To get more exercise-like benefits from cleaning, you can exaggerate your motions and pick up the pace (cleaning quickly is more of a workout). To be more intentional - for example while folding clothes add in leg lifts or squats.
Before you start housework, turn on some lively music that gets you amped up and ready to rock (your mop). Playing music during housework will make the job more enjoyable and encourage more beneficial movements. When doing chores, remember to keep your abs tight and knees flexed to take the strain off your back.
To add more vigor - Vacuum briskly non-stop for 10 minutes (switching arms as you go). Or, do lunges while vacuuming (keep toes pointed straight ahead, and don't bend your knees further than 90 degrees).
Picking up: Instead of bending over, do a squat with each item you pick up. Remember to use your legs, not your back. If you pick up 20 toys, you’ve done 20 reps. You can also do squats while unloading the dishwasher.
Household Chores - move naturally
Walk to the store
Clean the car
Gardening
Bath the dog
Cook
Wash and put away the dishes
Wipe down counters, scrub the sink
Put away belongings
Do the laundry
Fold and put away clean clothes
Iron
Vacuum, sweep, dust
Scrub the floor, dance around with that mop
Clean the sink, toilet, bathtub, and shower stall
Make the bed
Tidy up
Take out trash
Clean windows
Pick up toys
Paint/decorate
Etc.
Housework shouldn't be your only form of exercise, but every little bit of activity helps. It’s the ultimate multitasking win: A cleaner house and a healthier you.
✔️To score points this week
1. Daily Sparkle (move naturally) 1 point/minute, maximum 10 minutes = 10 points. 10 minutes a day doing household chores. Daily MAXIMUM 10 points. Yes, you can add these 10 minutes to your exercise minutes.
2) 💤🛌****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.
🌟Build healthy forever habits - A cleaner house and a healthier you!
🏆 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 1 point for every minute of natural movement you get doing daily chores. Daily MAXIMUM 10 points.
2. Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
You can record this on one thread. (example)
My Exercise: 30
My Daily Chores: 10
My Sleep: 9
****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.
✈️DESTINATION - Amsterdam, Netherlands 6,000 Miles - Daily Sparkle & Sleep
The challenge begins on Saturday morning. Exercise & Daily Sparkle & Sleep done before SATURDAY DOES NOT COUNT!!!!
Squeezed in between Belgium and Germany, Amsterdam is conveniently located super close to other major European cities like Brussels, Paris, London, Cologne, and Berlin. May is when Amsterdam's tulips burst into a riot of colors. The Bloemenmarkt floats on the Singel canal, offering a unique flower market experience. Enjoy a canal cruise to see the city and flower market up close, then visit the Artis Royal Zoo, Anne Frank House, lively street markets, and the maritime museum. Of note are the Famous Dutch Masters’ paintings museum and also the Van Gogh Museum the most well-known museum in Amsterdam.
Later enjoy a bike ride in the picturesque countryside and see the landscapes criss-crossed with *kitten*, canals, tall windmills, old wooden houses and of course fields of tulips! Watch a shoemaker make your wooden shoes, and visit an old-fashioned cheese maker for a cheese tasting, then on to a quaint fishing village to take more pictures.
Interesting Facts About
Amsterdam's canals are home to some 2,500 houseboats
Amsterdam has 165 canals, Venice has 150
Amsterdam has more bicycles than people
60% of its residents cycle every day
The narrower the houses, the lower the taxes
The narrowest house is 6.5 feet wide
Known as 'The Venice of the North'
Anne Frank’s diary is available in 70 languages
Vondelpark is full of 4,000 parakeets descended from released pets
Amsterdam has the world’s only floating flower market
The difference between Holland and the Netherlands is that the former is a province, while the latter is the name of the entire country
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 - Daily Sparkle (move naturally) & Sleep
You don’t have to choose between having a clean house and getting some exercise. This week let's increase our daily natural movements by 10 minutes a day doing household chores. Maybe this is 10 more minutes of cleaning/movement than you usually would.
Doing household chores is a recognized form of exercise “exer-cleaning” (exercise cleaning). To get more exercise-like benefits from cleaning, you can exaggerate your motions and pick up the pace (cleaning quickly is more of a workout). To be more intentional - for example while folding clothes add in leg lifts or squats.
Before you start housework, turn on some lively music that gets you amped up and ready to rock (your mop). Playing music during housework will make the job more enjoyable and encourage more beneficial movements. When doing chores, remember to keep your abs tight and knees flexed to take the strain off your back.
To add more vigor - Vacuum briskly non-stop for 10 minutes (switching arms as you go). Or, do lunges while vacuuming (keep toes pointed straight ahead, and don't bend your knees further than 90 degrees).
Picking up: Instead of bending over, do a squat with each item you pick up. Remember to use your legs, not your back. If you pick up 20 toys, you’ve done 20 reps. You can also do squats while unloading the dishwasher.
Household Chores - move naturally
Walk to the store
Clean the car
Gardening
Bath the dog
Cook
Wash and put away the dishes
Wipe down counters, scrub the sink
Put away belongings
Do the laundry
Fold and put away clean clothes
Iron
Vacuum, sweep, dust
Scrub the floor, dance around with that mop
Clean the sink, toilet, bathtub, and shower stall
Make the bed
Tidy up
Take out trash
Clean windows
Pick up toys
Paint/decorate
Etc.
Housework shouldn't be your only form of exercise, but every little bit of activity helps. It’s the ultimate multitasking win: A cleaner house and a healthier you.
✔️To score points this week
1. Daily Sparkle (move naturally) 1 point/minute, maximum 10 minutes = 10 points. 10 minutes a day doing household chores. Daily MAXIMUM 10 points. Yes, you can add these 10 minutes to your exercise minutes.
2) 💤🛌****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.
🌟Build healthy forever habits - A cleaner house and a healthier you!
🏆 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 1 point for every minute of natural movement you get doing daily chores. Daily MAXIMUM 10 points.
2. Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
You can record this on one thread. (example)
My Exercise: 30
My Daily Chores: 10
My Sleep: 9
****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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