Team Monthly Challenges (Goals) for January 2025
316Judith
Posts: 9,539 Member
Team Monthly Challenge (Goals) for January 2025
Welcome back for a New Year in Meeting our Team Daily Goals for the Month of January 2025
Congratulations all for working hard as you joined me for the month of December as you met your Team Goals each week! Good Job Team! 👍👏
Hope you will join me this Month to meet your Daily Goals for January 2025
This New Month we will work on our Core Muscles to learn to stand up tall or sit up straight, reviewing our Posture with working our Core Muscles and our Upper and Lower Body Muscles with Strengthening Body Exercises.
Why should we look at Posture and Core Muscles?
According to the Mayo Clinic:
Weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries. Strengthening your core muscles may help back pain get better and lower the risk of falls.
Core exercises improve your balance and stability
Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony.
This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.
A bridge is another example of a classic core exercise.
To do a bridge exercise, lie on your back (for those who can’t lie on floor, lie on a bed) with your knees bent. Keep your back neutral, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the muscles in your stomach. Raise your hips off the floor until they line up with your knees and shoulders. Hold for three deep breaths without breaking your form.
Core exercises can help tone your abs
Want more-defined stomach muscles? Core exercises are important. While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles.
And let’s not forget our Cardiovascular System with working on our Cardio Fitness to raise our Heart Rate to a Heathy Rate.
We will work on our Daily Nutritional Goals with meeting our Daily Calorie Needs and getting enough Fibre, Protein, Vitamins and Minerals! Don’t forget about Drinking at least 6 to 8 glasses of water per day!
Suggestions for Team Goal #1
⁃ aim to drink at least 6 to 8 glasses of water or more
⁃ Track your calories per day
⁃ Eat at least 5 servings or more in a combo of fresh or frozen fruits and veggies
⁃ Cut back on sugar
⁃ Eat at least 25 grams of Fibre per day
Team Goal # 2
⁃ Set a goal in how much weight you want to lose
⁃ Focus on Cardio at least 5 days a week at least 35 minutes or more per day
⁃ And Strength Training 3 days a week at least 20 -25 minutes or more per week.
- And focus on Core Strength: Try the Bridge exercise to strengthen your core muscles at least 1 time per day!
So who is onboard? Joining me for this New Year of 2025?
Let’s Work Together Cheering Each Other On our Journey and Finish Strong!
Keep the Sparkle ❇️ And Shine On 💖
God Bless you
From 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
Welcome back for a New Year in Meeting our Team Daily Goals for the Month of January 2025
Congratulations all for working hard as you joined me for the month of December as you met your Team Goals each week! Good Job Team! 👍👏
Hope you will join me this Month to meet your Daily Goals for January 2025
This New Month we will work on our Core Muscles to learn to stand up tall or sit up straight, reviewing our Posture with working our Core Muscles and our Upper and Lower Body Muscles with Strengthening Body Exercises.
Why should we look at Posture and Core Muscles?
According to the Mayo Clinic:
Weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries. Strengthening your core muscles may help back pain get better and lower the risk of falls.
Core exercises improve your balance and stability
Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony.
This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.
A bridge is another example of a classic core exercise.
To do a bridge exercise, lie on your back (for those who can’t lie on floor, lie on a bed) with your knees bent. Keep your back neutral, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the muscles in your stomach. Raise your hips off the floor until they line up with your knees and shoulders. Hold for three deep breaths without breaking your form.
Core exercises can help tone your abs
Want more-defined stomach muscles? Core exercises are important. While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles.
And let’s not forget our Cardiovascular System with working on our Cardio Fitness to raise our Heart Rate to a Heathy Rate.
We will work on our Daily Nutritional Goals with meeting our Daily Calorie Needs and getting enough Fibre, Protein, Vitamins and Minerals! Don’t forget about Drinking at least 6 to 8 glasses of water per day!
Suggestions for Team Goal #1
⁃ aim to drink at least 6 to 8 glasses of water or more
⁃ Track your calories per day
⁃ Eat at least 5 servings or more in a combo of fresh or frozen fruits and veggies
⁃ Cut back on sugar
⁃ Eat at least 25 grams of Fibre per day
Team Goal # 2
⁃ Set a goal in how much weight you want to lose
⁃ Focus on Cardio at least 5 days a week at least 35 minutes or more per day
⁃ And Strength Training 3 days a week at least 20 -25 minutes or more per week.
- And focus on Core Strength: Try the Bridge exercise to strengthen your core muscles at least 1 time per day!
So who is onboard? Joining me for this New Year of 2025?
Let’s Work Together Cheering Each Other On our Journey and Finish Strong!
Keep the Sparkle ❇️ And Shine On 💖
God Bless you
From 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 Hearts
Wednesday 1/1 Team goal #1 and #2 ❤️🩷
Thursday 1/2 Team goal #1 and #2
Friday 1/2 Team goal #1 and #2
Saturday 1/3 Team goal #1 and #21 -
New Year!
Jan. 1- 🎁🤗1 -
Welcome Back Everyone,
I am working on my Core Muscles with using the Bridge Exercise I shared with you above. Hope the new Fitness Theme I shared with you has helped and you gained some insight on why Core is just as important as Cardio and Strength Fitness.
A portion to Review:
Core exercises improve your balance and stability
Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony.
This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.
Let’s Keep Working Together and Keep the Sparkle ❇️ and Shine On 💖
Week 1 Variety of Emoticons
Wednesday January 1 Team Goals 1 & 2 😇👮♀️
Thursday January 2 Team Goals 1 & 2
Friday January 3 Team Goals 1 & 2
Saturday January 4 Team Goals 1 & 20 -
Week 1 faces
Wednesday January 1 🥳😫
Thursday January 2 😀😇
Friday January 3
Saturday January 41 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾1 -
Week #1 Hearts
Wednesday 1/1 Team goal #1 and #2 ❤️🩷
Thursday 1/2 Team goal #1 and #2 🧡💛
Friday 1/2 Team goal #1 and #2
Saturday 1/3 Team goal #1 and #21 -
Week 1 Variety of Emoticons
Wednesday January 1 Team Goals 1 & 2 😇👮♀️
Thursday January 2 Team Goals 1 & 2 🎂🎉
Friday January 3 Team Goals 1 & 2
Saturday January 4 Team Goals 1 & 20 -
Week #1 Hearts
Wednesday 1/1 Team goal #1 and #2 ❤️🩷
Thursday 1/2 Team goal #1 and #2 🧡💛
Friday 1/3 Team goal #1 and #2 💚💙
Saturday 1/4 Team goal #1 and #21 -
Week 1 faces
Wednesday January 1 🥳😫
Thursday January 2 😀😇
Friday January 3. 😊🤓
Saturday January 41 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾
Jan. 3-☀️🚶♀️➡️1 -
Week 1 Variety of Emoticons
Wednesday January 1 Team Goals 1 & 2 😇👮♀️
Thursday January 2 Team Goals 1 & 2 🎂🎉
Friday January 3 Team Goals 1 & 2 💖🙏
Saturday January 4 Team Goals 1 & 20 -
Week 1 faces
Wednesday January 1 🥳😫
Thursday January 2 😀😇
Friday January 3. 😊🤓
Saturday January 4 🥰🤩1 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾
Jan. 3-☀️🚶♀️➡️
Jan. 4-☁️🌥️1 -
Week 1 Variety of Emoticons
Wednesday January 1 Team Goals 1 & 2 😇👮♀️
Thursday January 2 Team Goals 1 & 2 🎂🎉
Friday January 3 Team Goals 1 & 2 💖🙏
Saturday January 4 Team Goals 1 & 2 👀🤩0 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2
Monday January 6 Team Goals 1 & 2
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 20 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 🥶😋
Monday January 6 Team Goals 1 & 2
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week #2 continue hearts
Sunday January 5 Team Goals 1 & 2 🤎🖤
Monday January 6 Team Goals 1 & 2
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾
Jan. 3-☀️🚶♀️➡️
Jan. 4-☁️🌥️
Jan. 5-❄️🌬️1 -
Week #2 continue hearts
Sunday January 5 Team Goals 1 & 2 🤎🖤
Monday January 6 Team Goals 1 & 2 🩶🤍
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 🥶😋
Monday January 6 Team Goals 1 & 2. 🥳😀
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 o:)B)
Monday January 6 Team Goals 1 & 2 🥳🤩
Tuesday January 7 Team Goals 1 & 2
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 20 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾
Jan. 3-☀️🚶♀️➡️
Jan. 4-☁️🌥️
Jan. 5-❄️🌬️
Jan.6-🥶🥶1 -
Week #2 continue hearts
Sunday January 5 Team Goals 1 & 2 🤎🖤
Monday January 6 Team Goals 1 & 2 🩶🤍
Tuesday January 7 Team Goals 1 & 2 ❤️🔥❤️🩹
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 🥶😋
Monday January 6 Team Goals 1 & 2. 🥳😀
Tuesday January 7 Team Goals 1 & 2. 😇😎
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Jan. 1- 🎁🤗
Jan. 2-🐾🐾
Jan. 3-☀️🚶♀️➡️
Jan. 4-☁️🌥️
Jan. 5-❄️🌬️
Jan.6-🥶🥶
Jan. 7-🧥🧥1 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 o:)B)
Monday January 6 Team Goals 1 & 2 🥳🤩
Tuesday January 7 Team Goals 1 & 2 no fitness 🥱
Wednesday January 8 Team Goals 1 & 2
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 20 -
Week #2 continue hearts
Sunday January 5 Team Goals 1 & 2 🤎🖤
Monday January 6 Team Goals 1 & 2 🩶🤍
Tuesday January 7 Team Goals 1 & 2 ❤️🔥❤️🩹
Wednesday January 8 Team Goals 1 & 2 ❣️💕
Thursday January 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 🥶😋
Monday January 6 Team Goals 1 & 2. 🥳😀
Tuesday January 7 Team Goals 1 & 2. 😇😎
Wednesday January 8 Team Goals 1 & 2. 😫😍
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 o:)B)
Monday January 6 Team Goals 1 & 2 🥳🤩
Tuesday January 7 Team Goals 1 & 2 no fitness 🥱
Wednesday January 8 Team Goals 1 & 2 👨🦳👩🦳
ThursdayJanuary 9 Team Goals 1 & 2
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 20 -
Week 2 Faces
Sunday January 5 Team Goals 1 & 2 🥶😋
Monday January 6 Team Goals 1 & 2. 🥳😀
Tuesday January 7 Team Goals 1 & 2. 😇😎
Wednesday January 8 Team Goals 1 & 2. 😫😍
ThursdayJanuary 9 Team Goals 1 & 2. 😀🥰
Friday January 10 Team Goals 1 & 2
Saturday January 11 Team Goals 1 & 21
