🏅 Challenge Week #4 ~ United Kingdom: August 10 - August 16, 2024 🏅

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🌎️ Challenge Week #4: Saturday, August 10th - Friday, August 16th, 2024 🌎️
✈️ DESTINATION: United Kingdom - 6,000 Miles ~ Freggies & Nutrition Tracking ✈️

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Welcome to Week #4 of the 2024 Summer 5% Challenge. We hope that you are enjoying the Challenge and that you are getting to know your fellow teammates. Getting/giving support to your fellow team members is one of the things that make the 5% Community so very special.

Some basic rules that you should note for the duration of the Challenge: 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 #4: Saturday, August 10th - Friday, August 16th, 2024 🌎️
✈️ DESTINATION: United Kingdom - 6,000 Miles ~ Freggies & Nutrition Tracking ✈️

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. We visited Greece in Week #3 and Week #4 will take us to the United Kingdom.

London has been the host city of the Games of 1908, 1948, and 2012.






The United Kingdom has been represented at every modern Olympic Games. The Olympic Games were hosted in 1908, 1948 and 2012 in London.

‘Team GB’ is made up of athletes from Great Britain and from the Northern Ireland Olympic Team. It represents the United Kingdom’s overseas territories (with several exceptions). Athletes from Northern Ireland can choose to compete for either the UK or the Republic of Ireland.

NOTE: The 1944 Summer Olympics were also supposed to be held in London, however, those games were canceled due to WWII.


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

🌎️ Challenge Week #4: Saturday, August 10th - Friday, August 16th, 2024 🌎️
✈️ DESTINATION: United Kingdom - 6,000 Miles ~ Freggies & Nutrition Tracking ✈️

The challenge begins on Saturday morning. Freggies & Nutrition Tracking 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 - Freggies & Nutrition Tracking 📝

Fruit & Vegetables = Freggies!
**You must eat fruits and vegetables to earn points here**

The recommended amount of fruits and vegetables can vary depending on which health organization you ask. The US Department of Agriculture's MyPlate program recommends making half your plate fruits and vegetables. The American Heart Association (AHA) recommends four to five servings each of fruits and vegetables daily. The FDA has recommended that people have at least 5-9 servings of fresh fruits and vegetables every day.

Canada's Food Guide
Vegetables and Fruit: Females 7-8 servings, Males 8-10 servings

The CDC states "0nly 1 in 10 Adults Get Enough Fruits or Vegetables"! It may seem a bit too much to have 5 to 9 servings of fruits and vegetables but it might not be as difficult as you think when you take into account how much each serving really is.

The daily recommended amount is equivalent to almost 2 cups of fruits and 2 and 1/2 cups of vegetables each day. When you think of it this way, it does not look that difficult to get your daily recommended dosage of fruits and vegetables?

Here are some typical serving sizes for fruits and vegetables:
Fruits:
one banana
six strawberries
two plums
fifteen grapes
one apple
one peach
one half cup of orange or other fruit juice


Vegetables:
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn
four slices of an onion

You may notice that serving sizes on the Nutrition Facts Label of packaged fruits and vegetables are not always the same size as the one-half cup serving size that the USDA has set for the food pyramid. For example, some frozen vegetable blends may list the serving size as 3/4 cup, which would meet one and one half of your vegetable needs for the day.

Potatoes are a vegetable, but they don't count towards your 5 A DAY. That's because the main nutrient in potatoes is carbohydrate (starch). When we eat them as part of a meal, they are generally used in place of other sources of carbohydrate, such as bread, pasta or rice. Therefore, potatoes are classified as a starchy food. Other vegetables that don't count towards your 5 A DAY are yams, cassava and plantain.

However, other root vegetables such as sweet potatoes, parsnips, swedes and turnips do count. That is because they are usually eaten as a vegetable alongside the main starchy food in a meal.




✔️To Score Points
Freggies
Food Diary

🏆 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 - Eat Your 'Freggies' & Nutrition Tracking (Food Diary)⭐⭐
1. Each ‘Freggie’ (fruit or vegetable) = 2 points to a maximum of 10 points per day.
2. Nutrition Tracking (Food Diary) = daily calorie tracking; 10 points a day



We will record this on one thread. (example)
Saturday (Please record the day you are reporting about)
My Exercise: 40
My Freggies: 10 (2 pts/freggie. Max = 10 points/day)
My Nutrition Tracking: 10 (10 pts/day)

🌟 Build healthy forever habits - Be a team player (visit your team’s ‘Chat Thread’ often. Give 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.