Team Monthly Challenges (Goals) for December 2024

Congratulations Team for those who joined me and completed your goals for the Month of November. Good Job!

Tomorrow we begin a new month of Team Goals.

As we begin this month of December and leading up to Christmas Day and New Years Eve we know we will be entertaining more and be invited to various Fellowships & Dinner parties which spells “Heaps of Food”

The Mayo Clinic offers some great practical tips for planning during the Holidays to Stay Healthy by Eating Right and Staying Active!

How well do we all know disrupting healthy routines around the holidays can have a negative impact on our health.

Something to think about: Before you get together or sit down for a festive meal, it is wise for us to have a plan.

"If it's a buffet style, choose the smaller plate, don't go for the large dinner plate, go for a salad plate," says Dr. Presutti. "And that gives you sort of the visual perception that you're filling the plate, although it'll be less calories."

Then another suggestion is to reach for more vegetables, take sips of water between bites and slow down how fast you're eating to help feel fuller and less fatigued after the meal.

The Next good idea in staying Healthy during the holidays is to find ways to exercise.

"Look for opportunities to go for a walk, look for an opportunity to share some gym equipment.

And most important is having a restful night's sleep.

Whether traveling across time zones or entertaining guests in your home, pay attention to when it's time to turn in.

Here are Some Healthy Tips

1. Keep up healthy habits. The holidays are often about indulgences. Enjoy the treat, but balance it with healthy habits that are good for both your body and mind. Here are a few suggestions:

- Have a healthy snack before holiday celebrations.
- Eat healthy meals.
- Get plenty of sleep.
- Include regular physical activity in your daily routine.
- Be aware of how social media is affecting you. Adjust the time you spend reading news or being online as needed.
2. Give yourself a break. Even those who thrive on the hustle and bustle of the season will benefit from taking a break from the activity.

Spending just 15 minutes alone, without distractions, may leave you feeling refreshed.

Here are a few ideas:
Take a daily walk
Get fresh air
Drive around the neighborhood to view seasonal light displays
Play your favorite music

These are all Great Tips: Hope this has helped you to prepare for all your Christmas and New Years Activities.

The Following are 2 Team Goals for you to Focus On:

Monthly Team Goal # 1 “Healthy Eating”

Aim to eat more Fresh Fruit and Veggies, 5 to 6 servings a day or more is even better

At a Family Christmas Table or Buffet choose smaller portions and opting for more veggies and fruit instead of higher calorie foods.

Drink 8 Glasses of Water or more per day

Stay within your Calorie Range

Aim to consume 25 grams of Fibre or more per day

Aim to have a smaller serving of that Holiday Dessert, remember it’s not about depriving but being balanced.

Monthly Team Goal # 2 Fitness

Maintain a Healthy Weight

Daily Cardio between 20 to 30 minutes or more per day

Strength Training at least 3 times a week between 20 to 30 minutes per session

During the Holiday Time:

- Aim to get in more Walking, Swimming, Aerobics, any activity that will keep your body moving.
- Aim to take a Daily Rest Break: 5 to 15 minutes; or even a 3-5 minute power nap
- Aim to get more Sleep; 8 hours is ideal but for those who are unable try for 6 hours.

So who is onboard? Hope to see you join me for Decembers Team Challenge.

We can do this One Day and One Step at a time.

Keep the Sparkle ❇️ and Shine On 💖

God Bless
Your Friend and Team Leader
Judith

Here are 2 Fitness Video’s

https://youtu.be/E188slxISG8

spark people with Coach Nicole

https://youtu.be/c3NDzgqjfyU

Jackie Tally using arms and legs