🏅 Challenge Week #3 ~ Greece: August 3 - August 9, 2024 🏅

hicim705

🌎️ Challenge Week #3: Saturday, August 3rd - Friday, August 9th, 2024 🌎️
✈️ DESTINATION: Greece - 6,000 Miles ~ Nutrition Tracking & Water ✈️

================================================================================


Welcome to Week #3 of the 2024 Summer 5% Challenge. Even if you are relatively **new** to the 5% Challenges, by now, you are likely figuring your way around and getting/giving support to your fellow team members. We are so grateful for you ~ our 5% Challenge Community for joining and for realizing that the suggestions provided from season to season have merit and can/do help you moving forward in your ‘healthy lifestyle’ journey.

As stated before, weigh-Ins are due **EVERY** Saturday by 1159pm (your local time). We encourage you to weigh-in on time (if not, early). Weighing-in early is always acceptable. If you will be away for a weigh-in, consider posting your weight any time before you leave; if that is not possible, please reach out to your Baggage Handler/Leader to report that you will be away. Together you will come up with a plan to weigh-in early or to have your absence excused. Exercise / LTGL points must be reported for the week that we are currently working on and final numbers coincide with our Weekly Weigh-Ins (no later than SATURDAY at 1159pm ~ your local time).

. Since we allow team members to join at any time, if you are late in joining the Challenge, you will still be required to record your weight and are encouraged to immediately jump in with both feet!! Reach out to your leadership team for instructions if you are not sure where to record your weigh-in(s) and/or your weekly exercise/LTGL. THANKS!!


This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. Each team has a similar ‘set-up’, yet each team also has their own ‘look & feel’. Any and all questions will be answered by your team’s leaders. Another good source of information will be from your fellow team mates on your team’s discussion board.


🌎️ Challenge Week #3: Saturday, August 3rd - Friday, August 9th, 2024 🌎️
✈️ DESTINATION: Greece - 6,000 Miles ~ Nutrition Tracking & Water ✈️

We began our journey by visiting France and will likely end our Summer 5% Challenge with France again (since they are this year’s Summer Olympics host). For our second week we visited the USA and discussed its multiple Olympic cities.

For week #3 we will visit Greece. Ancient Olympic games date to 776 B.C. and were called the ‘stade’. Noteworthy for this Olympics is that a cook named Coroebus won the only event - a 192 meter foot race and the only race in that Olympics. It is believed, however, that the ‘games’ had been going on for many years prior to 776 B C. The ancient Olympic Games were primarily part of a religious festival to honor Zeus, the father of the Greek gods and goddesses.
Our modern Olympics began in Athens, Greece in 1896 and set the stage for some of the traditions that are still observed today. The International Olympic Committee was formed two years prior to those first games.

Greece has participated in every Olympic summer games and is one of only 5 countries to have done so. Athens, Greece has hosted the Olympic Games twice: once when the modern Olympic Games were revived in 1896 and then again in 2004. During the opening of the Olympics, Greece always enters the stadium first and leads the parade of nations to honor the fact that Greece is the birthplace of the Games. The only exception was in 2004 ~ Greece entered last as the host nation. Besides hosting two Olympic Games, Athens also hosted the 1906 Intercalated Games, which at the time, were considered to be the Olympic Games by the International Olympic Committee.

Before the Games the Olympic Flame is lit in Olympia ~ the site of the Ancient Olympic Games. This ceremony reflects ancient Greek rituals and is the start of the Olympic Torch relay. The flag of Greece is always raised during the closing ceremony along with the flags of the current and next host country.

“No official poster was made for the 1896 Olympic Games, but the cover page of the official report is often used to refer to the Games of the I Olympiad. The inscription "776-1896", like the drawing as a whole: the Olympic stadium in a newly designed horseshoe shape, the Acropolis, the girl personifying the goddess Athena and presenting the branch of wild olive intended for the victor, mark the bond between the Games of Antiquity and the first Games of the modern era.”
Reference Credit: https://olympics.com/en/olympic-games/athens-1896/logo-design


Above is the emblem of the Athens Olympics, 2004. The emblem is a wreath made from an olive tree branch. It is a nod to the ancient Olympic Games where the olive tree branch (or kotinos) was the award that the Olympic champions received.

****************** ****************** ****************** ******************
~ ~ ~ ~ The following is from post(s) written by Lynn ( @kaliswalker ) ~ ~ ~ ~

The challenge begins on Saturday morning. Nutrition Tracking & Water done before SATURDAY DOES NOT COUNT!!!!

🏁 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 -Exercise, Nutrition Tracking & Water 📝

We can all write the book on weight loss ‘Eat Less, Exercise More!’. This week let’s tip the scale in our favor by understanding our calorie deficit, and using a daily Food Diary. Based on your diet and exercise, you can achieve a deficit in two ways – eat less or exercise more – but ideally a combination of both.

A Calorie Deficit is the single most important factor for weight loss or maintenance. No matter what the diet trend is, the common factor among successful weight loss plans is a calorie deficit. A calorie deficit happens when your body uses more calories than you take in.

In Week #1, we explored your ‘Basal Metabolic Rate’ (BMR) which tells you how many calories you would eat each day to MAINTAIN your current weight. It is an estimate of how many calories you'd burn if you stayed in bed for 24 hours (idling); the minimum number of energy/calories needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.

This week, we explore **Nutrition Tracking.** When you joined MFP, you input your information and Your Daily Goal (calories) was determined. In MFP click on your “Food Diary” and scroll to the bottom to see it. https://www.myfitnesspal.com/food/diary/

Knowing the calories you are consuming in your food and beverages and factoring in what you burn through activity are the two key elements to calculate your goal calorie deficit. For example, if you burn 2000 calories a day but only eat 1500, you’ll be in a 500-calorie deficit, and in a week that would be a total calorie deficit of 3,500 calories.

Note: 500 calorie deficit per day = 3,500 calorie deficit per week = 1 pound weight loss per week. Understanding this relationship should help you make better food and activity choices. Will this food or activity get me closer or farther from my daily weight loss goal?


Keep track of the calories you eat by measuring and weighing your portions, and recording the food for these calculations. When you look at your daily Food Diary calories today – ask did I lose? Gain? Or maintain my weight? What can I improve on? On special occasions if I exceed my planned calories, I will be careful not to exceed my Daily Calorie needs based on my Basal Metabolic Rate (BMR) activity level; no loss but no gain. Note - Do not eat under 1,200 calories a day unless on doctor’s orders.

Examine your habits – both in the kitchen and gym – and decide where you can make sustainable changes to have long term success for weight loss. If you are already pushing yourself 2 hours a day at the gym, but don’t pay attention to your diet, it might be time to cut out junk food and reduce your portions to see weight loss changes.


✔️To score points this week
1. Food Diary daily calorie tracking 10 points a day
2. Water: Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
**Note: your Food Diary can be MFP, WW, pencil and paper, or whatever else you choose**

🏆 Summary

🌠Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles. Scoring: 1 minute of exercise = 1 air mile🌠

⭐⭐ Living the Good Life - Nutrition Tracking & Water ⭐⭐
📒 Food Diary daily calorie tracking 10 points a day 📒
🚰 Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record 🚰


We will record this on one thread. (example)
Saturday (Please also note the day that you are reporting about)
My Exercise: 40
My Food Diary: 10 points (all or nothing)
My Water: 8 (drink more if you wish; maximum to record = 8/day)

🌟 Build healthy forever habits - Be a team player and get support to reach your goals 🌟

**** 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. ****