Team Monthly Challenges (Goals) for April 2024
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316Judith
Posts: 7,501 Member
Evening Hello Team
You have done a Great Job in meeting your Goals for March. You Finished Strong! ๐
Keep up the Great Work, I stand with you and cheer you on your journey! Hope to see you joining me and pressing forward to meet your goals during this next month of April!
Letโs Get Started:
As an older adult, regular physical activity is
one of the most important things you can do for your health. It can prevent or delay many
of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Keep in mind, some physical activity is better than none at all. Your health benefitsย will also increase with the more physical activity that you do.
Adults aged 65 and older need:
* At leastย 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activityย such asย brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
* At leastย 2 days a week of activities that strengthen muscles.
* Plus activities to improve balance, such as standing on one foot.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
Did you know?
What are the four main types of exercise that โOlder Adultsโ need to stay healthy?
According to the Mayo Clinic Research has shown that it's important to get all four types of exercise: endurance, strength, balance and flexibility.
This next month we are focusing on Nutrition, Cardio and Strength Training and will aim to increase our Daily Minutes and aim to Break up our Daily Fitness into Two Sessions in your day, you choose what part of the day you will exercise.
A Suggestion: Perhaps your second Fitness Session you might take a short Brisk Walk around the Block or a Quick Lap around your Pool? your choice!
So who is with me? I hope to see you all onboard and joining me for this next month of April! Letโs Go For It and Be as Healthy and as Fit as Possible.
Letโs aim to meet our Goals and Finish Strong!
Letโs Sparkle โ๏ธ and Shine ๐ on Together!
God Bless
From your Friend and Team Leader
Judith
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 Cardio at least 5 days a week at least 30 minutes or more per day
I encourage you to break up your sessions to having two sessions per day; instead of a full 30 minutes or more per session do 15 minutes or more in the morning and 15 minutes or more in the afternoon for a total of 30 minutes or more per day. If you can exceed your Goal of 30 minutes per day, go for it but please be careful, I suggest you add 5 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe!
- Aim to Strength Train 3 days a week at least 20 minutes or more per session
Again for Strength Training I suggest you aim to divide your sessions up to two 10 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe.
Add some Balance and Flexibility Exercises:
Did you know?
Foot Massage Promotes Flexibility and Balance
โThe health of your feet is key in maintaining balance,โ Poe asserts. This easy foot massage keeps your feet flexible. Stand or Sit tall. Place a tennis ball or racquetball under your foot (a softball, baseball or golf ball works, too). Gently roll side to side and front to back, enjoying the pressure of the ball on your foot. โIf you find a place that feels really good, hang out a while,โ she suggests. After a minute or so on one foot, then switch to the other.
Suggestions:
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
You have done a Great Job in meeting your Goals for March. You Finished Strong! ๐
Keep up the Great Work, I stand with you and cheer you on your journey! Hope to see you joining me and pressing forward to meet your goals during this next month of April!
Letโs Get Started:
As an older adult, regular physical activity is
one of the most important things you can do for your health. It can prevent or delay many
of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Keep in mind, some physical activity is better than none at all. Your health benefitsย will also increase with the more physical activity that you do.
Adults aged 65 and older need:
* At leastย 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activityย such asย brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
* At leastย 2 days a week of activities that strengthen muscles.
* Plus activities to improve balance, such as standing on one foot.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
Did you know?
What are the four main types of exercise that โOlder Adultsโ need to stay healthy?
According to the Mayo Clinic Research has shown that it's important to get all four types of exercise: endurance, strength, balance and flexibility.
This next month we are focusing on Nutrition, Cardio and Strength Training and will aim to increase our Daily Minutes and aim to Break up our Daily Fitness into Two Sessions in your day, you choose what part of the day you will exercise.
A Suggestion: Perhaps your second Fitness Session you might take a short Brisk Walk around the Block or a Quick Lap around your Pool? your choice!
So who is with me? I hope to see you all onboard and joining me for this next month of April! Letโs Go For It and Be as Healthy and as Fit as Possible.
Letโs aim to meet our Goals and Finish Strong!
Letโs Sparkle โ๏ธ and Shine ๐ on Together!
God Bless
From your Friend and Team Leader
Judith
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 Cardio at least 5 days a week at least 30 minutes or more per day
I encourage you to break up your sessions to having two sessions per day; instead of a full 30 minutes or more per session do 15 minutes or more in the morning and 15 minutes or more in the afternoon for a total of 30 minutes or more per day. If you can exceed your Goal of 30 minutes per day, go for it but please be careful, I suggest you add 5 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe!
- Aim to Strength Train 3 days a week at least 20 minutes or more per session
Again for Strength Training I suggest you aim to divide your sessions up to two 10 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe.
Add some Balance and Flexibility Exercises:
Did you know?
Foot Massage Promotes Flexibility and Balance
โThe health of your feet is key in maintaining balance,โ Poe asserts. This easy foot massage keeps your feet flexible. Stand or Sit tall. Place a tennis ball or racquetball under your foot (a softball, baseball or golf ball works, too). Gently roll side to side and front to back, enjoying the pressure of the ball on your foot. โIf you find a place that feels really good, hang out a while,โ she suggests. After a minute or so on one foot, then switch to the other.
Suggestions:
I have included some Fitness Video Links for you to follow along in your Daily Workouts!
![](https://img.youtube.com/vi/E188slxISG8/0.jpg)
spark people with Coach Nicole
![](https://img.youtube.com/vi/c3NDzgqjfyU/0.jpg)
Jackie Tally using arms and legs
![](https://img.youtube.com/vi/RrEZjowZWGo/0.jpg)
Jackie Tally chicken fat chair fitness
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Replies
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Week 1
1. ๐ง1 -
April 1, 2024
Welcome back! Itโs good to see you here Lori joining me to work on our Nutrition, Cardio and Strength Training.
The Introduction and the Key Highlights I posted above, were they helpful? And what are you working on for this New Month of April.
One thing for sure I am here with you and will Stand with you cheering you on your Journey! Letโs Keep the Sparkle โ๏ธ and Shine ๐ on
Together!
I am back and am working on my Nutrition increasing my Protein and adding a New piece of Fruit at the end of each Week.
I also plan to work on my Cardio increasing my minutes and will break up my sessions to doing two 15 minutes or more increments of Cardio focusing on arms and legs getting my body moving.
I will work on Flexibility and Balance fitness to keep my limbs limber and to maintain proper balance guarding against falls.
Letโs Finish the First Week Strong! ๐
Week 1
Monday April 1 Team Goals 1 and 2 ๐๐ฅญ
Tuesday April 2 Team Goals 1 and 2
Wednesday April 3 Team Goals 1 and 2
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 20 -
Week 1
Monday April 1 Team Goals 1 and 2 ๐๐ฅญ
Tuesday April 2 Team Goals 1 and 2 ๐ ๐ซ
Wednesday April 3 Team Goals 1 and 2
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 20 -
I will add flexibility and strength training to my goals. I already do a lot of cardio but no weights.
Week 1 -faces
Monday April 1 Team Goals 1 and 2 ๐ฉ๐ฝ๐จ๐ฝ
Tuesday April 2 Team Goals 1 and 2
Wednesday April 3 Team Goals 1 and 2
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 21 -
Week 1
1. ๐ง
2. ๐ฆ1 -
Welcome Back Linda, great to see you joining us!
As always I stand with you Linda and Lori cheering you both on your journey, keep up the great work! You Both are doing Great!
Week 1 A Mix of Everything!
Monday April 1 Team Goals 1 and 2 ๐๐ฅญ
Tuesday April 2 Team Goals 1 and 2 ๐ ๐ซ
Wednesday April 3 Team Goals 1 and 2 ๐๐จ๐ฆ
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 2
0 -
I will add flexibility and strength training to my goals. I already do a lot of cardio but no weights.
Week 1 -faces
Monday April 1 Team Goals 1 and 2 ๐ฉ๐ฝ๐จ๐ฝ
Tuesday April 2 Team Goals 1 and 2 ๐ฆ๐ป๐ง๐ป
Wednesday April 3 Team Goals 1 and 2
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 21 -
Week 1
1. ๐ง
2. ๐ฆ
3. ๐ซง1 -
Week 1 -faces
Monday April 1 Team Goals 1 and 2 ๐ฉ๐ฝ๐จ๐ฝ
Tuesday April 2 Team Goals 1 and 2 ๐ฆ๐ป๐ง๐ป
Wednesday April 3 Team Goals 1 and 2 ๐ฑโโ๏ธ๐ฑโโ๏ธ
Thursday April 4 Team Goals 1 and 2
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 21 -
Week 1
1. ๐ง
2. ๐ฆ
3. ๐ซง
4. ๐1 -
Week 1 A Mix of Everything!
Monday April 1 Team Goals 1 and 2 ๐๐ฅญ
Tuesday April 2 Team Goals 1 and 2 ๐ ๐ซ
Wednesday April 3 Team Goals 1 and 2 ๐๐จ๐ฆ
Thursday April 4 Team Goals 1 and 2 just stretching today and tracked nutrition ๐๐บ
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 20 -
Week 1 -faces
Monday April 1 Team Goals 1 and 2 ๐ฉ๐ฝ๐จ๐ฝ
Tuesday April 2 Team Goals 1 and 2 ๐ฆ๐ป๐ง๐ป
Wednesday April 3 Team Goals 1 and 2 ๐ฑโโ๏ธ๐ฑโโ๏ธ
Thursday April 4 Team Goals 1 and 2 ๐ฉโ๐ฆฐ๐จโ๐ฆฐ
Friday April 5 Team Goals 1 and 2
Saturday April 6 Team Goals 1 and 21 -
Week 1
1. ๐ง
2. ๐ฆ
3. ๐ซง
4. ๐
5. ๐1 -
Monday April 1 Team Goals 1 and 2 ๐ฉ๐ฝ๐จ๐ฝ
Tuesday April 2 Team Goals 1 and 2 ๐ฆ๐ป๐ง๐ป
Wednesday April 3 Team Goals 1 and 2 ๐ฑโโ๏ธ๐ฑโโ๏ธ
Thursday April 4 Team Goals 1 and 2 ๐ฉโ๐ฆฐ๐จโ๐ฆฐ
Friday April 5 Team Goals 1 and 2 ๐ฉ๐ฟโ๐ฆณ๐จ๐ฟโ๐ฆณ
Saturday April 6 Team Goals 1 and 21 -
Week 1
1. ๐ง
2. ๐ฆ
3. ๐ซง
4. ๐
5. ๐
6. ๐ฆ1 -
Week 1 A Mix of Everything!
Monday April 1 Team Goals 1 and 2 ๐๐ฅญ
Tuesday April 2 Team Goals 1 and 2 ๐ ๐ซ
Wednesday April 3 Team Goals 1 and 2 ๐๐จ๐ฆ
Thursday April 4 Team Goals 1 and 2 just stretching today and tracked nutrition ๐๐บ
Friday April 5 Team Goals 1 and 2 โ๏ธ๐ค
Saturday April 6 Team Goals 1 and 2 ๐ฆ๐ฆฎ0 -
Week #2 Aquatic animals
Sunday April 7 Team goals 1 & 2 ๐ฆ๐ณ
Monday April 8 Team Goals 1 & 2
Tuesday April 9 Team Goals 1 & 2
Wednesday April 10 Team Goals 1 & 2
Thursday April 11 Team Goals 1 & 2
Friday April 12 Team Goals 1 & 2
Saturday April 13 Team Goals 1 & 21 -
Week 2
Sun. ๐ฆ1 -
Week 2
Sun. ๐ฆ
Mon.๐ธ1 -
Week #2 Aquatic animals
Sunday April 7 Team goals 1 & 2 ๐ฆ๐ณ
Monday April 8 Team Goals 1 & 2 ๐ ๐
Tuesday April 9 Team Goals 1 & 2
Wednesday April 10 Team Goals 1 & 2
Thursday April 11 Team Goals 1 & 2
Friday April 12 Team Goals 1 & 2
Saturday April 13 Team Goals 1 & 21