🔎 👣Week #1 ~ Saturday, 7/12, through Friday, 7/18!🔎 👣
Week #1 ~ Saturday, 7/12, through Friday, 7/18! The Challenge begins on Saturday Morning, July 12. ================================================================
🔎 👣 Summer Challenge Healthy Habits Theme: Focus On The Journey: One Step At A Time🔎 👣
🔎Healthy Habit 1: Get Outside
🔎Healthy Habit 2: Meet the Cheerleaders
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Week 1: Challenge Overview:
- Exercise
- Get Outside
- Meet The Cheerleaders
- Measurements
Exercise and Healthy Habit points must be completed between Saturday, July 12, at 12:00 AM (midnight) in your local time zone and Friday, July 18, at 11:59 PM in your local time zone.
Healthy Habit 1: Focus on Getting Outside
Posting Example:
Day of the Week
Exercise: 120
Get Outside: 10
Meet the Cheerleaders: 10
Healthy Habit Focus: 10 points all or nothing (Please note your focus).
Measurements: 15 (Measurements must be done during week 1 and week 8 to get the points in week 8)
🔎 👣Healthy Habit #1 Focus: Getting Outside!🔍👣
Your OALs decided to carry this Healthy Habit over from week 8 of Spring. The research and writing of the details below are credited to hicim705 (Heidi) and are included in their entirety for the benefit of members who have not read them in the Spring Challenge.
It is pretty simple … GETTING OUTSIDE IMPROVES YOUR OVERALL HEALTH!! There are countless articles on the health benefits of getting outside ~ if you ask Google:
Q: Why is getting outside good for you? A: Spending time outdoors has numerous benefits for both physical and mental health. Here are some of the key reasons why getting outside is good for you:
Physical Health:
- Increased physical activity:
- Outdoor activities such as walking, hiking, or biking promote physical movement, which improves cardiovascular health, muscle strength, and endurance.
- Reduced blood pressure:
- Studies have shown that spending time in nature can lower blood pressure, reducing the risk of cardiovascular disease.
- Improved sleep:
- Sunlight exposure during the day helps regulate the body's circadian rhythm, leading to better quality sleep at night.
- Boosted immune system:
- Fresh air and exposure to natural elements may help strengthen the immune system.
- Increased vitamin D production:
- Sunlight is essential for the body to produce vitamin D, which is important for bone health.
Mental Health:
- Reduced stress and anxiety:
- Spending time in nature has been shown to reduce levels of the stress hormone cortisol, promoting relaxation and reducing anxiety.
- Improved mood:
- Outdoor activities can boost serotonin and dopamine levels, leading to improved mood and overall well-being.
- Increased creativity and cognitive function:
- Studies suggest that spending time in natural environments can enhance creativity, attention, and cognitive function.
- Enhanced social interaction:
- Outdoor activities often provide opportunities for social interaction, which can improve mood and reduce feelings of loneliness.
Other Benefits:
- Reduced risk of chronic diseases: Spending time outdoors has been linked to a lower risk of chronic diseases such as heart disease, stroke, and some types of cancer.
- Improved air quality: Being in outdoor spaces can expose you to cleaner air compared to indoor environments.
- Connection with nature: Spending time in nature can foster a sense of connection and appreciation for the environment.
In conclusion, getting outside has numerous benefits for both physical and mental health!! Something as simple as WALKING can be so beneficial for your overall health, if you do it consistently! YouTube also has a wealth of information about walking outside for a healthy lifestyle and weight loss. If you are able, get outside and W*A*L*K to help you get the benefits of the outdoors combined with movement! Please search YouTube for a bunch of information that will help to give you ideas to get started with walking with a little more purpose than just a ‘stroll’ around the block!
🔎 👣 Focus: Take Your Measurements🔍👣
The positive feedback about this Healthy Habit has inspired us to keep it around for the summer season. If you are established as a 5% member, you have likely read this information and may already know what to do. However, for new members, we are outlining the information again.
Quoting the only information I found about taking measurements on MFP. "Taking your measurements can be an even better gauge of your progress than the scale because when you burn fat and build heavier muscle, your weight may not change or even increase, even though your body is tighter and smaller. We suggest taking your measurements every 2-4 weeks." End quote
If you need further assistance with taking your measurements, please refer to the link at the end of this post.
The chart below is found on your MFP check-in page.
The required measurements for this challenge are bust/chest, waist, and hips. Enter the data on your page. You can add other measurements to the chart if you want to. Take measurements once during week 1 to earn your team 15 bonus points. We suggest taking your measurements on day 1, but we realize it can be daunting; please don’t feel obligated to do it all at once.
If you are brave and want to track your measurements publicly, please share them on your weigh-in post or send them to your Challenge Leader. However, this is NOT required. Taking your measurements is a personal process, and you can track them independently. Please consider participating in this vital activity. You can compare your progress at the end of eight weeks to see how well you did!
If you choose to track publicly, the Spreadsheet is set up for the following measurements: (Note for ladies: You can use one measurement at the fullest part of the bust or two measurements, as follows: Chest = under the arms at the armpits.) Bust = measurement under the breast where the band sits.)
Bust
Chest
Neck
Bicep
Forearm
Waist
Hips
Thigh
Calves
Reminder: The required measurements for this challenge are bust/chest, waist, and hips.
Healthy Habit 2:🔎 👣Focus On Getting to Know Your Team: Meet The Cheerleaders🔍👣
“Meet the Cheerleaders” scored high as a favorite on our winter survey! Getting acquainted with your teammates and learning how they support one another is essential to both your success and the team's overall success. This week, get to know your teammates on “the team you are racing with” by reading their profiles and sending and accepting friend requests. Please take the initiative to request that your leaders become friends with you. MFP members must be friends to communicate via MFP mail.
Do you know that clicking on a teammate's name or picture links you to a profile where you can leave encouraging comments? You can chat on your team's chat thread, play a game, or comment on a post. It's 10 points for participating on your team in some way.
Please note: Posting your exercise and Healthy Habit points does not count towards your Meet The Cheerleaders daily goal.
🔎 👣Focus on Your Success: Healthy Habit Focus
Choose one Healthy Habit that seems difficult for you to maintain and focus on daily for the 8 weeks of the challenge. Choose carefully because this habit may not be changed. You can join this activity at any point during the challenge to start earning points for your team. However, practicing what you may find challenging is best done for the ENTIRE Challenge. It was suggested that some members may have a habit they want to break. Example: If I ever decide to give up drinking soda, a no-soda day would count as my HH Focus for 10 points.
" Break The Ribbon!" Race against the other teams to be the first to reach the goal of 6,000 fitness minutes! Bonus points are awarded to the first three teams to reach their goal. The very first 5% Challenge, held in the Spring of 2010, was all about exercise. We have never forgotten the importance of keeping our bodies fit by moving. Remember, your commitment to your team is a commitment to yourself as well!
Exercise to help your team cross the finish line and collectively break the ribbon before the end of the week. One minute of exercise = one minute closer to the goal. A maximum of 120 minutes per challenger per day will be counted toward your team's goal.
Exercise Summary: With each minute of exercise, you move your team closer to “Break The Ribbon” and reach 6,000 minutes! Remember, the maximum time to count is 120 minutes. You may choose to do more exercise, but the maximum time to count for the challenge is 120 minutes.
Healthy Habits Summary:
Get Outside: 10 points, all or nothing
Meet the Cheerleaders: 10 points, all or nothing
Healthy Habit Focus: 10 points all or nothing (Please note your focus).
Measurements: 15 (Measurements must be done during week 1 and week 8 to get the points in week 8)
Important Notice: If your 8-week focus is the same as one of the weekly Healthy Habits, you can claim points for all that coincide.
Your post should look something like this:
Saturday (Please always note the day/days you are posting for)
Exercise: 120
Get Outside: 10
Meet the Cheerleaders: 10
Healthy Habit Focus: 10 points all or nothing (Please note your focus).
Measurements: 15 (Measurements must be done during week 1 and week 8 to get the points in week 8)
NOTE: Do your best. We are inclusive of all, but recognize that not everyone can participate fully in everything due to health, dietary, or physical restrictions. If there is an exceptional circumstance, please notify your team leader. They can reach out to the OAL team, and perhaps together, we can come up with **suggestions** for an alternative.
Bibliography: 1. Measurement Outdoor Recreation
Replies
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are the cheerleaders your team?
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Saturday
Exercise: 35 minutes walking; mowing 45 minutes; heavy cleaning 38= 118 minutes
Get Outside: 10
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@slstover35 Yes, your team members. TY for asking. So happy you are with us.
@bhoskins85 HEY, GREAT JOB!! Please post this on your team. WOOHOO, they'll love the hard worker you are.1 -
Saturday /SunGet Outside: 10/10
Meet the Cheerleaders: - -
HHF (supplements): 0/10
Measurements: not yet
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@cory17 I will send you a new invitation. You can post your information on your team starting with today, June 13th, Sunday. Your Saturday numbers will not count.
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@Dianedoessmiles1, sorry about that! Thanks for letting me know. 😊
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@bhoskins85 YW!! We are delighted to have you with us! Enjoy your team!
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