Team Monthly Challenges (Goals) for October 2024
316Judith
Posts: 8,742 Member
Good Evening Team π
Congratulations Team on your Hard Work for September in meeting your Daily and Weekly Goals.
You Finished September Strong!
Letβs Keep the Sparkle βοΈ and Shine On π
Hope you will join me for October!
This month we are going to re-focus on Resistance Training- βStrength Training
According to the Mayo Clinic they have said there are many benefits for resistance training as you age, especially when you turn 70 or even older. There are βgreat benefitsβ for me and for you.
In addition to building strength and muscle mass, youβll also slow the aging of your brain, blood vessels and bones
Itβs never too late to strengthen your muscles, according to new research.
After studying muscle tissue samples taken from 197 people, researchers concluded that resistance training could slow and, in many cases, reverse the changes in muscle fibers associated with aging. This was even true in people who didnβt start resistance training until after age 70.
βDepending on your previous activity levels, you can continue to build muscle into your 80s and beyond,β says Andrew R. Jagim, Ph.D., director of sports medicine research at Mayo Clinic.
By doing so, youβll do much more than remain stronger for longer. Youβll also live longer and healthier while better maintaining physical function.
What is resistance training?
Resistance training β also known as strength training β involves pushing or pulling against the resistance of an object. That resistance can come from any of the following:
* Your body weight.
* A water jug or other household object heavy enough to make your muscles work.
* Resistance bands.
* Weighted vests.
* Gym machines.
* Free weights such as dumbbells, kettlebells and barbells.
βThe key to resistance training is applying external resistance to your muscles and gradually increasing that resistance over time.
It doesnβt matter what type of weight you use or how the resistance is applied as long as the intended movement patterns are done correctly and the right muscles are activated,β says Dr. Jagim.
Benefits of resistance training
Resistance training helps slow aging in several ways.
As many people age, their muscles become smaller and weaker. When extensive, this age-related muscle loss can eventually result in sarcopenia β a condition thatβs associated with frailty, falls and fractures.
This muscle loss primarily affects the muscle fibers responsible for lifting heavier objects or for completing strength-based chores such as carrying groceries and yard work. βThose fibers get hit the hardest,β says Dr. Jagim.
Though everyone loses some muscle as they age, resistance training (βStrength Trainingβ) can slow and, in some cases, reverse these losses.
So who is onboard with me for October. Letβs focus on using some form of Resistance Training that works for you!
For me I like using Stretch Bands, Bar Bells and lately I have used Weight Balls!
For the Month of October we will continue with working on our Nutrition and Fitness! And not too worry, we still look after Cardio Fitness.
Team Goal # 1 Nutrition
- aim to drink at least 6 to 8 glasses of water per day
- Track your calories per day
- Eat at least 5 to 8 servings of fresh fruits and veggies per day
- Eat at least 25 grams of Fibre per day
Team Goal # 2 Fitness
- Set a goal in how much weight you want to lose
- Focus on How you will Maintain your Optimal Goal Weight
- Focus on Cardio at least 5 days a week at least 30 minutes or more per day
- Aim to Strength Train 3 days a week at least 30 minutes or more per session
(if 30 minutes or 3 days it is too much for you, you choose what works best for you).
- Choose your Own Resistance βStrength Training Equipmentβ that works Best for You!
- Monitor and Share with Team how Strength Training and How the Equipment is Working Out for you!
I have included some Fitness Video Links below to Suggest for you to follow along in your Daily Workouts!
However, you are most welcome to use your own Video Links, whatever (Works Best for You) ππ
Letβs Continue to Sparkle βοΈ and Shine π
And letβs Finish Strong Together, 1 Day and 1 Step at a time! πͺ
God Bless
Your Friend and Team Leader
Judith
I have included some Fitness Video Links for you to follow along in your Daily Workouts!
https://youtu.be/E188slxISG8
spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyU
Jackie Tally using arms and legs
https://youtu.be/RrEZjowZWGo
Jackie Tally chicken fat chair fitness
Congratulations Team on your Hard Work for September in meeting your Daily and Weekly Goals.
You Finished September Strong!
Letβs Keep the Sparkle βοΈ and Shine On π
Hope you will join me for October!
This month we are going to re-focus on Resistance Training- βStrength Training
According to the Mayo Clinic they have said there are many benefits for resistance training as you age, especially when you turn 70 or even older. There are βgreat benefitsβ for me and for you.
In addition to building strength and muscle mass, youβll also slow the aging of your brain, blood vessels and bones
Itβs never too late to strengthen your muscles, according to new research.
After studying muscle tissue samples taken from 197 people, researchers concluded that resistance training could slow and, in many cases, reverse the changes in muscle fibers associated with aging. This was even true in people who didnβt start resistance training until after age 70.
βDepending on your previous activity levels, you can continue to build muscle into your 80s and beyond,β says Andrew R. Jagim, Ph.D., director of sports medicine research at Mayo Clinic.
By doing so, youβll do much more than remain stronger for longer. Youβll also live longer and healthier while better maintaining physical function.
What is resistance training?
Resistance training β also known as strength training β involves pushing or pulling against the resistance of an object. That resistance can come from any of the following:
* Your body weight.
* A water jug or other household object heavy enough to make your muscles work.
* Resistance bands.
* Weighted vests.
* Gym machines.
* Free weights such as dumbbells, kettlebells and barbells.
βThe key to resistance training is applying external resistance to your muscles and gradually increasing that resistance over time.
It doesnβt matter what type of weight you use or how the resistance is applied as long as the intended movement patterns are done correctly and the right muscles are activated,β says Dr. Jagim.
Benefits of resistance training
Resistance training helps slow aging in several ways.
As many people age, their muscles become smaller and weaker. When extensive, this age-related muscle loss can eventually result in sarcopenia β a condition thatβs associated with frailty, falls and fractures.
This muscle loss primarily affects the muscle fibers responsible for lifting heavier objects or for completing strength-based chores such as carrying groceries and yard work. βThose fibers get hit the hardest,β says Dr. Jagim.
Though everyone loses some muscle as they age, resistance training (βStrength Trainingβ) can slow and, in some cases, reverse these losses.
So who is onboard with me for October. Letβs focus on using some form of Resistance Training that works for you!
For me I like using Stretch Bands, Bar Bells and lately I have used Weight Balls!
For the Month of October we will continue with working on our Nutrition and Fitness! And not too worry, we still look after Cardio Fitness.
Team Goal # 1 Nutrition
- aim to drink at least 6 to 8 glasses of water per day
- Track your calories per day
- Eat at least 5 to 8 servings of fresh fruits and veggies per day
- Eat at least 25 grams of Fibre per day
Team Goal # 2 Fitness
- Set a goal in how much weight you want to lose
- Focus on How you will Maintain your Optimal Goal Weight
- Focus on Cardio at least 5 days a week at least 30 minutes or more per day
- Aim to Strength Train 3 days a week at least 30 minutes or more per session
(if 30 minutes or 3 days it is too much for you, you choose what works best for you).
- Choose your Own Resistance βStrength Training Equipmentβ that works Best for You!
- Monitor and Share with Team how Strength Training and How the Equipment is Working Out for you!
I have included some Fitness Video Links below to Suggest for you to follow along in your Daily Workouts!
However, you are most welcome to use your own Video Links, whatever (Works Best for You) ππ
Letβs Continue to Sparkle βοΈ and Shine π
And letβs Finish Strong Together, 1 Day and 1 Step at a time! πͺ
God Bless
Your Friend and Team Leader
Judith
I have included some Fitness Video Links for you to follow along in your Daily Workouts!
https://youtu.be/E188slxISG8spark people with Coach Nicole
https://youtu.be/c3NDzgqjfyUJackie Tally using arms and legs
https://youtu.be/RrEZjowZWGoJackie Tally chicken fat chair fitness
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Replies
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Week 1
Tuesday October 1 Team Goals 1 & 2
Wednesday October 2 Team Goals 1 & 2
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 & 20 -
Week 1
Tuesday October 1 Team Goals 1 & 2. πββ¬πΏοΈ
Wednesday October 2 Team Goals 1 & 2
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 & 21 -
Tues. 1 π»π1
-
Week 1 Classic Ascii emoticons
Tuesday October 1 Team Goals 1 & 2
^_^
Wednesday October 2 Team Goals 1 & 2
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 & 21 -
Week 1 Classic Ascii emoticons
Tuesday October 1 Team Goals 1 & 2 ^_^
Wednesday October 2 Team Goals 1 & 2 (β'β‘'β) (βΒ΄β‘`β)
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 & 21 -
Week 1
Tuesday October 1 Team Goals 1 & 2. πββ¬πΏοΈ
Wednesday October 2 Team Goals 1 & 2. π¦π¦
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 &1 -
Tues. 1 π»π
Weds. πΎπ»1 -
Welcome Back Everyone,
I was registered at the Hotel last night, I was later than expected as my daughter didnβt get me to the Hotel till after 5:00pm. Her Daycare parents arrived later than expected so she was late leaving to head to my place. I was exhausted so I just went to bed. Today was a long day getting unpacked and had much going on. So good to be here and see you all pushing on together. You are doing a great job, keep up the great work.
Week 1 everything Blue
Tuesday October 1 Team Goals 1 & 2 ππ§Ώ
Wednesday October 2 Team Goals 1 & 2 πͺ£πͺ
Thursday October 3 Team Goals 1 & 2
Friday October 4 Team Goals 1 & 20 -
Week 1 everything Blue
Tuesday October 1 Team Goals 1 & 2 ππ§Ώ
Wednesday October 2 Team Goals 1 & 2 πͺ£πͺ
Thursday October 3 Team Goals 1 & 2 π€π§΅
Friday October 4 Team Goals 1 & 20 -
Week 1 Classic Ascii emoticons
Tuesday October 1 Team Goals 1 & 2 ^_^
Wednesday October 2 Team Goals 1 & 2 (β'β‘'β) (βΒ΄β‘`β)
Thursday October 3 Team Goals 1 & 2 :-D ^0^
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 & 21 -
Week 1
Tuesday October 1 Team Goals 1 & 2. πββ¬πΏοΈ
Wednesday October 2 Team Goals 1 & 2. π¦π¦
Thursday October 3 Team Goals 1 & 2. ππ¦
Friday October 4 Team Goals 1 & 2
Saturday October 5 Team Goals 1 &1 -
Tues. 1 π»π
Weds. πΎπ»
Thurs. π₯π½1 -
Week 1 Classic Ascii emoticons
Tuesday October 1 Team Goals 1 & 2 ^_^
Wednesday October 2 Team Goals 1 & 2 (β'β‘'β) (βΒ΄β‘`β)
Thursday October 3 Team Goals 1 & 2 :-D ^0^
Friday October 4 Team Goals 1 & 2 :-P U_U
Saturday October 5 Team Goals 1 & 21 -
Week 1 everything Blue
Tuesday October 1 Team Goals 1 & 2 ππ§Ώ
Wednesday October 2 Team Goals 1 & 2 πͺ£πͺ
Thursday October 3 Team Goals 1 & 2 π€π§΅
Friday October 4 Team Goals 1 & 2 ππ§’
Saturday October 5 Team Goals 1 & 20 -
Week 1
Animals
Tuesday October 1 Team Goals 1 & 2. πββ¬πΏοΈ
Wednesday October 2 Team Goals 1 & 2. π¦π¦
Thursday October 3 Team Goals 1 & 2. ππ¦
Friday October 4 Team Goals 1 & 2. π¦πβπ¦Ί
Saturday October 5 Team Goals 1 &1 -
Tues. 1 π»π
Weds. πΎπ»
Thurs. π₯π½
Fri. ππ₯1 -
Week 1
Animals
Tuesday October 1 Team Goals 1 & 2. πββ¬πΏοΈ
Wednesday October 2 Team Goals 1 & 2. π¦π¦
Thursday October 3 Team Goals 1 & 2. ππ¦
Friday October 4 Team Goals 1 & 2. π¦πβπ¦Ί
Saturday October 5 Team Goals 1 & 2. π€π¦π¦£1 -
Week 1 Classic Ascii emoticons
Tuesday October 1 Team Goals 1 & 2 ^_^
Wednesday October 2 Team Goals 1 & 2 (β'β‘'β) (βΒ΄β‘`β)
Thursday October 3 Team Goals 1 & 2 :-D ^0^
Friday October 4 Team Goals 1 & 2 :-P U_U
Saturday October 5 Team Goals 1 & 2 :O) *_*1 -
Tues. 1 π»π
Weds. πΎπ»
Thurs. π₯π½
Fri. ππ₯
Sat. ππͺ΅1 -
Week 2
Sunday. Goal 1 & 2. ππ«
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday1 -
Sun. π£π0
-
Week 2 Greek symbols
Sunday October 6 Team Goals 1 & 2 Ξ± Ξ΄ (alpha - beta)
Monday October 7th Team Goals 1 & 2
Tuesday October 8 Team Goals 1 & 2
Wednesday October 9 Team Goals 1 & 2
Thursday October 10 Team Goals 1 & 2
Friday October 11 Team Goals 1 & 2
Saturday October 12 Team Goals 1 & 20 -
Week 2 everything Red
Sunday October 6 Team Goals 1 & 2 π«π
Monday October 7 Team Goals 1 & 2
Tuesday October 8 Team Goals 1 & 2
Wednesday October 9 Team Goals 1 & 2
Thursday October 10 Team Goals 1 & 2
Friday October 11 Team Goals 1 & 2
Saturday October 12 Team Goals 1 & 20 -
Week 2. Fruit
Sunday. Goal 1 & 2. ππ«
Monday. Goal 1 & 2. ππ
Tuesday
Wednesday
Thursday
Friday
Saturday1 -
Week 2
Sunday. Goal 1 & 2. ππ«
Monday. ππ
Tuesday
Wednesday
Thursday
Friday
Saturday1 -
Week 2 Greek symbols
Sunday October 6 Team Goals 1 & 2 Ξ± Ξ΄ (alpha - delta)
Monday October 7th Team Goals 1 & 2 Ξ² Ξ (beta - delta)
Tuesday October 8 Team Goals 1 & 2
Wednesday October 9 Team Goals 1 & 2
Thursday October 10 Team Goals 1 & 2
Friday October 11 Team Goals 1 & 2
Saturday October 12 Team Goals 1 & 21 -
Sun. π£π
Mon. π€π₯΄1 -
Week 2 everything Red
Sunday October 6 Team Goals 1 & 2 π«π
Monday October 7 Team Goals 1 & 2 πΉπ
Tuesday October 8 Team Goals 1 & 2
Wednesday October 9 Team Goals 1 & 2
Thursday October 10 Team Goals 1 & 2
Friday October 11 Team Goals 1 & 2
Saturday October 12 Team Goals 1 & 20 -
Week 2. Fruit
Sunday. Goal 1 & 2. ππ«
Monday. Goal 1 & 2. ππ
Tuesday. Goal 1 & 2 ππ«
Wednesday
Thursday
Friday
Saturday1 -
Sun. π£π
Mon. π€π₯΄
Tues. π»πΎ1
