SparkPeople 1 Day Challenge Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=2107 Come join us in 1 challenge a day, everyday. It's fun and a great way to meet new team members while we reach our goals together. WE CAN DO IT!!! SparkPeople 1 Day Challenge Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=2107 11/23/14 - Show Your Back Some Love http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59835695 Of the 12 ways listed to protect your back, how many can you/did you fit into your day: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=804 </link> <BR> <BR> Fit2feast Challenge: <BR> <BR> Try the Chi Gong video. In addition to calming my mind, this also helps remove tension from back: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> <BR> <BR> Lossen up from all of your activity this past week, and get ready for a new act... Sun, 23 Nov 2014 00:18:31 EST 11/21/14 - Free-Wheeling Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59815968 It's time to pick your own challenge. Repeat a previous day's challenge or challenge yourself to something that you need to get done. <BR> <BR> For the Fit2Feast challenge, I will do the 4,3,2,1 workout and then I'm going to rest. It's been an exhausting, stressful week with my dad and it's not over yet so I need some rejuvenating. <BR> <BR> As the Cheerios bee says in the commercials, "be happy, be healthy!" Thu, 20 Nov 2014 18:19:10 EST 11/20/14 - Arm yourself... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59807873 ...with upper body strength. According to livinghealthy360.com "Strong upper and lower back muscles can be helpful in protecting against spine problems later in life, as long as no muscles are damaged in the back and care is taken to stretch and work these muscles throughout life." <BR> <BR> Try the following upper body video for day 20 of the Fit2Feast Challenge: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=37 </link> <BR> <BR> Alternate/Bonus challenge: In... Wed, 19 Nov 2014 19:57:31 EST 11/19/14 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59799653 "It has been said your mind can only hold one thought at a time, which means we have a choice. We can focus on a thought that makes us feel badly or a thought that makes us feel good." <BR> <BR> So what will you choose today? Pick something about yourself or an achievement that makes you feel proud. Stand in front of a mirror and tell yourself out loud that you are proud of yourself for that characteristic or achievment. <BR> <BR> See the Spark article about how self-talk leads to success: ... Tue, 18 Nov 2014 21:27:48 EST 11/18/14 - Core work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59791269 Fit2Feast challenge: Try the 10-minute crunch less core workout. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=54 </link> <BR> <BR> If getting on our knees does not work for you... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=42 </link> <BR> <BR> Then give me a <em>248</em> if you met your protein goal or took steps to improve. Mon, 17 Nov 2014 23:23:24 EST 11/17/14 - 4,3,2,1 and Portion Sizes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59780693 Fit2Feast Challenge.... <BR> <BR> Try exercise physiologist Sean Foy's 4,3,2,1 exercise model: <BR> <BR> 4 minutes of high intensity aerobic activity (this can be as intense as you can handle, a brisk walk for example or some dancing) <BR> 3 minutes of resistance training (pick any strength exercises you need) <BR> 2 minutes of core work (crunches, planks etc) <BR> 1 minute of breathing and stretching (I usually do this for about five minutes. Go ahead and STRETCH out the time here) <BR> <... Sun, 16 Nov 2014 22:28:47 EST 11/16/14 - Sundat ME time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59771699 "Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles." <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Make sure to track your ME time on your One Day Challenge team goals on your Other Goals page. <BR> <BR> Fit2Feast Challenge : Go for a walk for at least 10 minutes even if it's around yo... Sat, 15 Nov 2014 21:05:41 EST 11/15/14 - Clean it up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59763949 Sending out healthy knee vibes to those that need them. Make sure to rest if you need it! <BR> <BR> November 15 is Clean Your Fridge day. Now is a good time to do that for those of us getting ready to stock up for Thanksgiving dinners. It's alawys a great Idea for all of us to clean out the junk food and the unidentifiable leftovers. <BR> <BR> Spend some quality time decluttering your fridge. <BR> <BR> Fit2Feast Challenge: As long as we are cleaning, add ten minutes of brisk housework. Scr... Fri, 14 Nov 2014 21:38:26 EST 11/14/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59754684 Today's the day you get to pick your own challenge. Repeat a previous day's challenge or come up with one of your own. Remember, if it doesn't challenge you, it doesn't change you. <BR> <BR> If you have had no time to relax this week, that may be a challenge for you. <BR> <BR> Fit2Feast Challenge: <BR> <BR> If you're not resting, add 10 minutes to your planned activity. If you are resting, spend 10 minutes in a quiet place doing some deep cleansing breaths. <BR> <BR> I will repeat the pos... Thu, 13 Nov 2014 21:50:05 EST 11/13/14 - Be Kind And Back It Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59745020 November 13 is World Kindness Day. Use the day (or the next and the next) to be kind to friends, family, neighbors or Spark members. <BR> <BR> Fit2Feast Challenge: Some people neglect the back muscles since they don't see it in the mirror. Strong back muscles improve posture and function. <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=any&exerci<BR>se_level=any&equipment=any&bodypart=back </link> <BR> <BR> Fill 10 minutes with as many exercises you... Wed, 12 Nov 2014 21:37:20 EST 11/12/14 - Begin With Water Then a Kick http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59734442 Hoping to reach everyone before the first cup of coffee or tea Wednesday morning. Aim for one cup of water first thing BEFORE coffee or tea. <BR> <BR> It took me years to try it and a couple months to believe it (by sipping water in between sips of coffee) but water first thing in the morning really does energize me more than that first cup of coffee. <BR> <BR> Fit2Feast Challenge: Try the 10 Minute Cardio Kick workout <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?vi... Tue, 11 Nov 2014 20:25:50 EST 11/11/14 - Posture and Water http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59725393 <BR> Fit2Feast Challenge: It is important to regularly work on improving our posture to avoid muscle strain and injury. Try the following 12-minute posture video.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_12minute_better_posture_workout </link> <BR> <BR> If some moves are too difficult for you, pick at least one exercise, in each step, in the Spark posture article.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1407 </link> <BR... Mon, 10 Nov 2014 22:23:53 EST 11/10/14 - Raise Your HDL http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59714459 "HDL (high density lipoprotein) is the "good" cholesterol. It acts like a cholesterol dump truck, gathering "bad" cholesterol from the arteries and carrying it back to the liver for clearance." <BR> <BR> See the Spark slideshow below for foods that raise your HDL. Talk to your doctor about you HDL. Which foods will you put on your next shopping list? Which foods do you already use regular? <BR> <BR> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=50 </link> <BR> <BR> Fit2Feast... Sun, 9 Nov 2014 21:29:03 EST 11/9/14 - Productive Habits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59705475 <BR> I found the financial article below very interesting. I think it works for all of us working towards a healthy lifestyle. Coincidently November 9 is Chaos Never Dies Day. Chaos habits, let's work on healthy, permanent habits to keep it to a minimum. <BR> <BR> <link>finance.yahoo.com/news/3-habits-prod<BR>uctive-people-time-123000344.html;_ylt<BR>=AwrBT_vZ115U.K0ANqzBGOd_ </link> <BR> <BR> 1. Become an early riser by going to bed early <BR> 2. Start each day with an intention <BR> ... Sat, 8 Nov 2014 22:06:37 EST 11/8/14 - No Nonsense http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59696045 Fit2Feast workout ... <BR> <BR> Try an 11-minute workout that burns a lot of calories in a short amount of time... <BR> <BR> Before each move she gives you a low impact version if you need it. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_11minute_miracle_workout </link> <BR> <BR> Bonus/alternate challenge: November 8 is Cook Something Bold day. It is designed to encourage us to cook something homey during November when the house is closed up to capture the smells. ... Fri, 7 Nov 2014 20:24:46 EST 11/7/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59686984 So new members, on Fridays you pick your own challenge. You can repeat a previous day's challenge or make your own. Just name it and go for it! <BR> <BR> I will continue the Fit2Feast challenge with a couple ten-minute Spark cardio videos. <BR> <BR> How will you challenge yourself and change yourself? <BR> <BR> Thu, 6 Nov 2014 21:00:17 EST 11/6/14 - Core and Planning http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59676762 According to health.harvard.edu, a strong core enhances balance and stability. Thus, it can help prevent falls and injuries. <BR> <BR> So today's Fit2Feast challenge, work your core for at least 10 minutes with either of the following Spark videos: <BR> <BR> Crunchless Core workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=54 </link> <BR> <BR> If getting on the floor or being on your knees is a problem, try the seated core workout: <BR> <BR> <link>ww... Wed, 5 Nov 2014 20:47:08 EST 11/5/14 - Walking and Hip Strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59666907 Fit2Feast challenge: <BR> <BR> Take a ten-minute walk either before or after a meal. See the article from livingstrong.com about the health benefits of walking before and after a meal. <BR> <BR> <link>www.livestrong.com/article/529627-wa<BR>lking-before-or-after-meals/ </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Hip strength and flexibility <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> <BR> "Tight... Tue, 4 Nov 2014 22:16:09 EST 11/4/14 - Three Moves and some H2O http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59656868 On a Dr. Oz episode, personal trainer Gunner Peterson demonstrated three moves to hit major muscles. You can do these while watching TV or in between sparking. <BR> <BR> ABS: Sit up straight at the edge of the couch or a chair. Lean back slightly with a straight back and lift and lower your knees. To make it more challenging, do it slooooooooow. <BR> <BR> TRICEPS: Tricep dips off the edge of your couch or chair. To make it more challenging, do the tricep dips with straight legs. <BR> <B... Mon, 3 Nov 2014 22:29:25 EST 11/3/14 - Sandwich Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59645440 November 3rd is sandwhich day, created by John Montagu, the 4th Earl of Sandwich. In 1762, he created the sandwich, by putting meat between two pieces of bread, allowing him to remain at the gambling table for long periods of time. <BR> <BR> Check out Sparkpeople recipes for healthy sandwich ideas.... <BR> <BR> <link>recipes.sparkpeople.com/recipes.asp?<BR>food=Sandwiches&a= </link> <BR> <BR> Make your shopping list for later this week or the weekend. Skip the gambling table. <BR> <... Sun, 2 Nov 2014 22:01:25 EST 11/2/14 - End of Daylight Savings http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59632277 I'm posting early in hopes of reaching all time zones. Tomorrow is the end of daylight savings time for most of us. To deal with the change, do the following: <BR> <BR> Go to bed at your normal time tonight (Saturday) <BR> Wake up at your normal time tomorrow (Sunday) <BR> Get outside in the morning in the sun even if it's for a short walk <BR> <BR> Even if you are not in an area that changes times, this is a good practice to follow on the weekends to avoid Monday-morning grogginess. <BR> ... Sat, 1 Nov 2014 16:21:58 EST 11/1/14 - Strong, Flexible Feet http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59625040 There has been a lot of walking going on and in honor of team member Julie's 22 mile walk Saturday, let's all work on strong, flexible feet. It important to keep our feet and ankles strong and flexible to support us during all our acticities. <BR> <BR> See the Spark article for five exercises to strengthen and stretch this area: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_exercises_for_stronger_more_flexi<BR>ble_feet </link> <BR> <BR> Start the month off on the right ... Fri, 31 Oct 2014 22:09:45 EST 10/31/14 - Halloween http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59614693 Okay, it's still free-form Friday, you get to make your own challenge. Remember, if it doesn't challenge you, it doesn't change you! <BR> <BR> Is Halloween a tough day for you. How will you challenge yourself to make yourself proud on November 1st? <BR> <BR> I bought candy to hand out that I don't like. I will get extra water, freggies and activity. <BR> Thu, 30 Oct 2014 21:16:10 EST 10/30/14 Creative Spark Workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59605838 Pressed for time? Need something fun to add to your fitness minutes? Try either or both of these workouts. <BR> <BR> ALTERNATE CHALLENGE: Get 10 minutes of walking in today even if it's laps around your living room. <BR> <BR> <BR> Six Minute Excuse Proof Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=your_excuseproof_workout_plan </link> <BR> <BR> Five Minute Wake Up Call Workout (good for any time of day) <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR... Wed, 29 Oct 2014 21:40:15 EST 10/29/14 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59596068 Give me a <em>248</em> if you: <BR> <BR> Got 8 cups of water or at least one more than you usually do <BR> Got five servings of fruits and veggies or at least one more serving than you normally do <BR> Got active in some way for at least 10 minutes <BR> Spent 2-5 minutes getting some quiet time for deep breathing <BR> <BR> Tue, 28 Oct 2014 22:22:45 EST 10/28/14 - Mix It Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59586010 There is an excellent Spark article about mixing and matching strength exercises... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=495 </link> <BR> <BR> At the bottom of the page is a table numbered 1 - 8 along the left side and columns A-D across the top. <BR> <BR> As described in the article, pick one exercise in each numbered row to perform. If you cannot get to all eight that is fine. Try to hit at least two muscle groups.. Do what you can safely, with goo... Mon, 27 Oct 2014 22:33:18 EST 10/27/14 - Small Bits Add Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59574531 Small bits of activity add up. Try to squeeze in a few five to ten-minutes of activity in addition to any planned workout. Keep your calorie burn going all day long. <BR> <BR> Take a few five minute breaks to walk around your workplace or around the house. <BR> Two or three times, run up a few stairs just because. <BR> Do a few jumping jacks a couple times (some of us have been known to get in a private bathroom or conference room at work to fit in a couple rounds of the jacks). <BR> <BR> W... Sun, 26 Oct 2014 21:07:33 EST 10/26/14 - Sunday Tune-up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59565908 Get loose and in touch. Let last week go and mentally prepare for the week ahead. <BR> <BR> If it's nice outside where you live, try some walking meditation. The following Spark article details a few different way to practice walking meditation from beginner to more advanced.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=894 </link> <BR> <BR> Chi Gong is my Sunday go-to as well as when I'm stressed. it really helps me loosen up and let it all go.... <BR> ... Sat, 25 Oct 2014 21:31:00 EST 10/25/14 - Make a Difference Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59557104 The fourth Saturday in October is Make A Difference Day. Research volunteer opportunities in your area. <BR> <BR> It doesn't matter whether you help a non-profit organization, the community, your town, nursing home, a church, a food kitchen, or any other group in need. What matters is that you participate. <BR> <BR> It can also be a small gesture like writing a letter or making a call to an old friend or family member, just because. <BR> <BR> BONUS CHALLENGE: Get outside if possible, to ge... Fri, 24 Oct 2014 21:13:01 EST 10/4/14 - Free Wheelin Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59547449 The weekend is upon us. How will you set yourself for success? <BR> <BR> New members, Fridays are the days you get to repeat a previous day's challenge or make up one of your own. <BR> <BR> I'm going to repeat Tuesday's challenge, the 4,3,2,1 workout. Below is the link to the article where I found this if anyone wants to read more about it...... <BR> <BR> <link>www.huffingtonpost.com/2014/10/20/hi<BR>gh-intensity-interval-training-office_<BR>n_6013034.html </link> <BR> <BR> It's 4 min... Thu, 23 Oct 2014 21:34:38 EST 10/23/14 - Pushups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59538013 Let's work the upper body for improved upper body strength, flexibility and range of motion. <BR> <BR> Start with wall pushups. Be sure to pay attention to proper form as noted in the demo... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> If you can, hit the floor and try it on your knees or toes. Do as many sets of ten as you can do safely, with proper form. <BR> <BR> I also like table top pushups as seen in the Spark 10-minute upper bod... Wed, 22 Oct 2014 22:31:39 EST 10/22/14 - Eat Less Processed Foods http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59527958 I know it's unrealistice in our hectic lifestyles to completely eliminate processed foods but let's try to eat at least one serving less of processed foods. Baby steps. <BR> <BR> Below is a link to an article from the 100 Days Of Real Food website with eight tips to eating less processed foods. Let me know if the link does not work for you and I will email you the tips. <BR> <BR> <link>www.100daysofrealfood.com/2011/09/16<BR>/real-food-tips-8-ways-to-avoid-proces<BR>sed-food/ </link> <... Tue, 21 Oct 2014 21:59:06 EST 10/21/14 - 4-3-2-1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59517007 I was reading about exercise physiologist Sean Foy's 4,3,2,1 exercise model and thought I'd give it a try...... <BR> <BR> 4 minutes of high intensity aerobic activity <BR> 3 minutes of resistance training <BR> 2 minutes of core work <BR> 1 minute of breathing and stretching <BR> <BR> Join me and let me know how it works for you. Mon, 20 Oct 2014 21:33:17 EST 10/20/14 - Boost Your Energy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59505973 Start the week off on an energetic note. Take a look at the eight suggestions in this Spark article. How many can you fit into your day? <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1930 </link> <BR> <BR> BONUS CHALLENGE: Get in ten extra minutes of activity on top of your regularly-planned activity. <BR> <BR> Power up! Sun, 19 Oct 2014 21:19:34 EST 10/19/14 - Me day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59496658 Or at least 15 minutes of me time. What have you neglected for yourself? Rest and recharge for the week ahead. Be sure to log your Me time on your Other Goals page. <BR> <BR> BONUS CHALLENGE: October 19 is National Evaluate Your Life Day. Take a few minutes to reflect on what is working in your life, what isn't and what steps you can take to improve any areas you would like. Make sure to remember your accomplishments and be proud! <BR> <BR> Sat, 18 Oct 2014 21:40:39 EST 10/18/14 - Happy Sweetest Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59488929 Use this third Saturday in October to... <BR> <BR> Search Spark recipes for a healthy sweet treat <BR> Share your favorite healthy sweet treat with all of us <BR> Contact a friend or relative you haven't spoken to in a while <BR> Take time to be sweet to yourself <BR> <BR> <em>247</em> Fri, 17 Oct 2014 22:43:55 EST 10/17/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59478637 Time to challenge ourselves. Repeat a previous day's challenge or come up with your own challenge that you need. <BR> <BR> I will be doing the Spark fall workout. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_seriously_fun_fullbody_workout_fo<BR>r_fall </link> <BR> <BR> Let's hear it! <BR> <BR> <em>431</em> <em>465</em> <em>422</em> Thu, 16 Oct 2014 20:12:53 EST 10/16/14 - Portion Control http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59470375 Refresh your knowledge about portion sizes with the Spark article below. The article contains tips for controlling portions while eating out and at home. <BR> <BR> Name at least one tip you followed for a Spark goodie. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=56 </link> <BR> <BR> Wed, 15 Oct 2014 23:33:20 EST 10/15/14 - Wednesday Water http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59459999 Give me a <em>248</em> If you.... <BR> <BR> Hit eight cups of water <BR> If you didn't make it to eight, but got one more cup than you normally do <BR> Added fruit or a slice of cucumber to one cup of water <BR> <BR> <em>274</em> Tue, 14 Oct 2014 22:52:06 EST 10/14/14 - Sneaky Abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59448993 Sneak in some ab work throughout the day. No crunches required... <BR> <BR> While washing the dishes or brushing your teeth or both...contract your abs, hold for a second and release. Try as many sets of ten that you can. <BR> <BR> Do you have a swivel chair at home or at the office? Lift your feet off the floor, pull your abs in and use your core to swivel right then left. Try as many sets of ten through the day as you can. <BR> <BR> Get a good stretch in. Stand tall, deep breath in and s... Mon, 13 Oct 2014 21:49:36 EST 10/14/14 - Muscle Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59438738 If today is a strength training day, try some isometric holds. Check out the Spark article that explains the benefits of isometric strength training as well as examples of isometric strength training: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1261 </link> <BR> <BR> Isometric strength training is NOT safe for anyone with heart disease or high blood pressure, and women who are pregnant. <BR> <BR> So if you fall into any of those categories your challenge w... Sun, 12 Oct 2014 21:33:12 EST 10/13/14 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59429758 Get warmed up and get a good stretch in today to improve circulation and increase flexibility <BR> <BR> Try to perform each of the Spark stretches: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=126 </link> <BR> <BR> For a little more advanced move, try the "world's greatest stretch" according to Yahoo. We do this in my yoga class and while I do not do it perfectly, it feels wonderful... <BR> <BR> <link>https://www.yahoo.com/health/the-wor<BR>ld-s-greates... Sat, 11 Oct 2014 21:40:34 EST 10/11/14 - Chew Slowly http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59421116 Hopefully your Saturday isn't too busy. Take some time to eat slower than you usually do, at least for one meal. <BR> <BR> Chewing food slowly aids in digestion and prevents heartburn not to mention helping you feel full. Check out the Spark article on the benefits of chewing your food slowly..... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=963&page=2 </link> <BR> <BR> BONUS CHALLENGE: Take a sip of water in between bites of food. I heard a swallowing spec... Fri, 10 Oct 2014 21:11:35 EST 10/10/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59412107 Today is the day to repeat a previous challenge or come up with one of your own. <BR> <BR> I will be doing an ab Deck Of Cards workout after my run. <BR> <BR> How will you challenge yourself? <BR> <BR> BONUS CHALLENGE: Read about eggs on World Egg Day... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=126 </link> <BR> <BR> Let's start the weekend on a powerful, healthy note! Thu, 9 Oct 2014 21:23:56 EST 10/9/14 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59401862 Let's work the large muscles for a major calorie burn and to gain strength to handle everyday tasks. Try one or more of the following: <BR> <BR> Skater squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Wall sit: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=66 </link> <BR> <BR> Seated leg workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=21 </link> <BR> <BR> Thighs ... Wed, 8 Oct 2014 21:16:48 EST 10/8/14 - Posture Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59391767 Every hour on the hour, remind yourself to roll your shoulders back and down. Picture a string through your spine pulling up through your head. <BR> <BR> Remember, good posture makes you appear five pounds thinner and helps prevent lower back and shoulder strain. <BR> <BR> How many of you walked around with a book on your head when you were young? I did! <BR> <BR> <em>334</em> Tue, 7 Oct 2014 21:28:24 EST 10/7/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59380926 Up your cardio minutes today with two different kinds of cardio or ST. <BR> <BR> Do some walking/running, dancing/jump rope, walking/running, kickboxing/walking. <BR> <BR> Is it your ST day? Mix it up with at least 10 minutes of cardio. <BR> <BR> Let's burn it up! Mon, 6 Oct 2014 21:31:13 EST 10/6/14 - Meatless Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59369108 If your physician has no objections, try going meatless for the day or try to at least make one meal meatless. <BR> <BR> According to the Spark article below "Eating less meat and more grains, beans, fruits and veggies means you’ll be consuming fewer calories, less saturated fat and cholesterol, and higher amounts of vitamins, minerals, and fiber." <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=902 </link> <BR> <BR> If you are a vegetarian or regularly do me... Sun, 5 Oct 2014 20:32:19 EST 10/5/14 - Rise and Shine Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59359808 Even if you see this after you have been up and around, it's still a great stretch for any time of day. <BR> <BR> Everybody got a lot of great activity in this week so stretch it out and get ready for the coming week's activities. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> BONUS CHALLENGE: October 5th is Do Something Nice Day. Find a small way to make someone's day. Sat, 4 Oct 2014 21:54:18 EST 10/4/14 - Frugal Fun Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59349754 October is International Frugal Fun Day. Spend the day having fun on the cheap. If weather permits, go for a bike ride or bundle up and go for a hike while enjoying the breeze and fresh air. <BR> <BR> Do you have a library nearby? Discover all your library has to offer. <BR> <BR> Try an internet search of free activities in your area. What did you find? <BR> <BR> Enjoy the Saturday! Fri, 3 Oct 2014 19:38:37 EST 10/3/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59340019 How will you challenge yourself? <BR> <BR> I'm going old school.....I'll be shooting for several bursts of activity during the day since I wll have a long day at work then girls night. I will hit two flights of stairs every few minutes with plank jacks mixed in. <BR> <BR> Name your challenge! Thu, 2 Oct 2014 21:59:03 EST 10/1/14 - Fall Freggies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59317163 October 1st is World Vegetarian Day. Work toward five servings or at least one more than you usually get. <BR> <BR> See the Spark article about fall fruits, vegetables and seasonings and try something new or something you haven't had in a while.... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=956&page=2 </link> <BR> <BR> BONUS CHALLENGE: the first week in October is Get Organized week. Make a to-do list of tasks that keep getting pushed to the back burner.... Tue, 30 Sep 2014 21:49:52 EST 9/30/14 - These Boots Were Made For Walking http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59306407 Squeeze in 10 -15 minutes of walking (more if you can) in addition to any other workout you have planned. If walking is your activity, try to get in two or three walking sessions throughout the day. <BR> <BR> Hopefully the link below works for you. It's an article that discusses the necessity of walking for good health in addition to any other planned workout. <BR> <BR> A scientist is quoted in the article as saying...."walking is a biological imperative like eating". "you can't offset 10 ... Mon, 29 Sep 2014 22:21:26 EST 9/29//14 - Jacks http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59294656 Let's start the week with some old school cardio to rev up the metabolism. Space these out during the day if possible to keep the calorie burn going all day. <BR> <BR> Pick your level and if you can, try one or two of the next level for an extra challenge. <BR> <BR> No impact: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=529 </link> <BR> <BR> High Impact, full jumping jack: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link... Sun, 28 Sep 2014 21:07:48 EST 8/29/14 - Roll Call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59294392 I'm late as well. I live in Rochester, Illinois. Sun, 28 Sep 2014 20:38:50 EST 9/28/14 - Prepare For Cold and Flu Season http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59285196 For most of us, it is the beginning of cold and flu season. Arm yourself with information and healthy foods as we head into the season. <BR> <BR> Take the quiz, even if you have in the past, it's a good refresher: <BR> <BR> <link>www.sparkpeople.com/resource/quizzes<BR>_questions.asp?quizid=50 </link> <BR> <BR> Then check out the spark article about boosting our immune system with immune-enhancing foods and habits . Let's get ready now: <BR> <BR> <link>www.sparkpeople.com/resource/w... Sat, 27 Sep 2014 21:54:06 EST 9/27/14 - Protein Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59276779 How is your protein intake? Mine has been a little low lately. We must remember that sufficient amounts of protein helps to: <BR> <BR> Build, repair and maintain body tissues (including muscle) <BR> Make hemoglobin, which carries oxygen to the cells <BR> Form antibodies that fight infection and disease <BR> Produce hormones and enzymes that regulate body processes <BR> <BR> Consult with your physician on your protein needs, revie the Spark article for more information and add some protein ... Fri, 26 Sep 2014 22:55:05 EST 9/26/14. - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59265381 Time to name your own challenge. What goal will you stick to? How will you push yourself? <BR> <BR> I will get a run in. I'm close to reaching my mileage for September for the mileage challenge on active.com. I was hoping to be done by now so power up! <BR> <BR> Set your sights on the beginning of a healthy weekend! Thu, 25 Sep 2014 21:01:33 EST 9/25/14 - Balance It Out http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59255185 <BR> "Even when you're not thinking about it, your body is balancing—in everyday life, when you exercise, and during your active pastimes". <BR> <BR> We are never too old or too young to work on our balance. Check out the following Spark article and follow the three steps to improving balance.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1377 </link> <BR> <BR> If balance is already a challenge for you, make sure to stand close to a wall or sturdy chair. Wed, 24 Sep 2014 22:14:04 EST 9/24/14 - Wedness Whimsy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59244047 Take a funny break today. A recent study conducted by the University Of Maryland School Of Medicine reported that laughter not only enhances your mood, but it may also protect your heart. <BR> <BR> Some ideas from healthy.net.. <BR> <BR> -Take in regular doses of funny films, joke books, and comedians. <BR> -Browse through the humor section of a bookstore or library. <BR> -Make a point of looking at the cartoons in the newspapers and magazines. Cut out the ones that appeal to you, and keep ... Tue, 23 Sep 2014 21:26:53 EST 9/23/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59233188 Let's double it up. If today is a strength training day, pick two strength exercises working opposing muscles... abs/lower back, biceps/triceps etc. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> On the right side of the screen is the opportunity to search the types of muscles you are looking for. <BR> <BR> If today is a cardio day or stretching day, do the same thing, pick two cardio moves or at least two stretching moves. <BR> <BR> I'll will se... Mon, 22 Sep 2014 21:42:52 EST 9/22/14 - Moving Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59220768 Okay gang, let's start the week off strong and active. Try to increase your fitness minutes by 10 minutes today even if it means one or two short walks, 10 minutes of stretching or try a Spark video you never tried before... <BR> <BR> <link>www.sparkpeople.com/resource/videos.<BR>asp </link> <BR> <BR> Look back at your fitness tracker for last Monday to see how many fitness minutes you tracked and then shoot for at least 10 minutes more. <BR> <BR> What are you doing to increase your mi... Sun, 21 Sep 2014 20:34:20 EST 9/21/14 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59211348 Let's loosen up for the week ahead. Tight muscles lead to injury so get warmed up with and easy walk, or a little dancing. It's never a good idea to stretch cold muscles! <BR> <BR> Follow the full-body stretch routine in the Spark article below... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1261 </link> <BR> <BR> BONUS CHALLENGE: September 21st is World Gratitude day which originated at the International East-West Center in Hawaii in 1965. <BR> <BR> Make ... Sat, 20 Sep 2014 21:46:54 EST 9/20/14 - Freggies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59201540 Are you consistently getting your five servings of fruits and vegetables? Check out the following Spark article for tips to meeting your freggies goal.... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=161 </link> <BR> <BR> Give me a <em>248</em> if you hit five or if you didn't get five, let us know if you challenged yourself to at least get one more serving than you normally do. <BR> <BR> ALTERNATE CHALLENGE: Do a search for German recipes.... <BR> <B... Fri, 19 Sep 2014 21:50:05 EST 9/19/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59191327 How will you challenge yourself? Repeat a previous challenge or pick one of your own? <BR> <BR> State your intentions loud and proud. <BR> <BR> I intend to pick one of the Spark 30-minute circuit workouts I keep meaning to try: <BR> <BR> <link>www.sparkpeople.com/resource/thirty_<BR>minute_workout.asp </link> Thu, 18 Sep 2014 22:12:39 EST 9/18/14 - http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59181019 How are your getting your B vitamins besides a supplement? Just take care not to overdo it. Too much of a good thing is a bad thing! <BR> <BR> The B complex vitamins help keep the blood, nerves and immune system functioning properly. <BR> <BR> How many ways can you eat your Bs: <BR> <BR> B6 is plentiful in whole grains, bananas, beans, nuts, wheat germ, chicken, and fish. B12 is found in beef, pork, poultry, eggs, fish, and dairy. Wed, 17 Sep 2014 22:31:05 EST 9/17/14 - Mid-week Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59170283 Grab a chair and loosen up tight muscles from tensions of the week so far. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822&page=2 </link> <BR> <BR> # 3 is my favorite. It really hits that tight spot between my shoulders! <BR> <BR> Tue, 16 Sep 2014 23:27:48 EST 9/16/14 - Mexican Independence Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59158278 Mexican Independence Day celebrates Mexico's Independence from Spain. Celebrate the day by declaring your independence from any obstacles that stand in your way of a healthy lifestyle. <BR> <BR> Will you give up a tv show for some activity or do some exercises while watching your favorite tv show? Will you cut down portions of your favorite dish? Will you find a way to get that extra cup of water, extra serving of freggies? Will you try a workout that is new to you? <BR> <BR> Alternate chal... Mon, 15 Sep 2014 22:11:58 EST 9/15/14 - Moving Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59145558 Let's bump up our activity minutes to kick-start the week! Increase your activity by 10 minutes, even if it's just a leisurely walk or a 10-minute Spark video. <BR> <BR> I have my hour yoga class but I'm going to hurry home after work to take the dog for her 15-minute walk first! <BR> <BR> Ready, set, go! Sun, 14 Sep 2014 20:31:58 EST 9/1415 - Wrist exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59136604 Try the following wrist exercises to relieve and prevent carpal tunnel syndrome. Even if you do not have carpal tunnel symptoms, these exercises feel really good for anyone that performs any repetitive motion with their hands. <BR> <BR> <BR> Stand up straight and extend both arms straight out in front of you. <BR> <BR> Extend your wrists and fingers acutely as if they were giving a "stop" signal. Hold this position for 5 seconds. <BR> <BR> Now straighten your wrists while relaxing you... Sat, 13 Sep 2014 22:45:17 EST 9/13/1; - Positive Thinking Day/Other Goals Page http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59127317 September 13th is Positive Thinking Day. Focus on the positive all day. <BR> <BR> Write down three things you have accomplished recently. No accomplishment too small. When you face an obstacle today, face it with an open mind and a positive attitude. <BR> <BR> Today's Quote: "It takes just a moment to change your attitude. And, in that quick moment, you can change your entire day." - - Author Unknown <BR> <BR> BONUS CHALLENGE: When was the last time you looked at your Other Goals page? Th... Fri, 12 Sep 2014 22:23:09 EST 9/12/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59116374 Friday is the day to pick a previous challenge you would like to repeat or announce your own challenge. <BR> <BR> I am challenging myself to get a run in after work before it gets dark (blast the shorter days approaching fall). I joined a challenge on active.com to rack up 30 miles during September and I've been lazy this week. <BR> <BR> Name your challenge! <BR> <BR> <em>104</em> Thu, 11 Sep 2014 21:21:32 EST 9/11/14 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59106957 Build up your thigh strength and increase your calorie burn by working these large muscles: <BR> <BR> A quick inner and outer thigh toner using a step and a band. Equipment not necessary to do this. If you really focus on the muscles involved and take it slow, it will be effective. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=83 </link> <BR> <BR> Or try this 6-min workout without equipment: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.a... Wed, 10 Sep 2014 22:17:25 EST 9/10/14 - Did you know? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59096406 According to abbotsford.net, Frazier Valley's milk revenue accounts for 70% of British Columbia's milk revenue, home of team member eyewant2lose. <BR> <BR> How's your dairy intake? Check out the Spark list of 15 ideas to increase your dairy intake: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=464&page=2 </link> <BR> <BR> BONUS CHALLENGE: September 10th is Swap Ideas Day. Share a tip with the team that helps keep you on track towards a healthy lifestyle. <B... Tue, 9 Sep 2014 22:01:42 EST 9/9/14 - Antioxidents http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59085949 Many studies suggest eating foods rich in antioxidants may slow the progression of some age-related diseases. <BR> <BR> Review the following Spark article and try to fit at least one fruit and one vegetable from the chart into your day or start your next shopping list. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=239 </link> <BR> <BR> <em>45</em> <em>267</em> Mon, 8 Sep 2014 21:52:11 EST 9/8/14 - Push-ups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59074591 Having a fit upper body allows you to complete everyday tasks with less stress, both on your muscles and on your cardiovascular system. <BR> <BR> Pick the level appropriate for you based on your fitness level or try a combination of levels.... <BR> <BR> Wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Or combine that with close-arm wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=108 </... Sun, 7 Sep 2014 21:14:47 EST 9/7/15 - 10-Minute Breathing Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59064799 "If you know the art of breathing, you have the strength, wisdom and courage of ten tigers". <BR> <BR> ~Chinese adage <BR> <BR> Good, clean amounts of oxygen boost physical and mental performance and lowers stress. Follow the steps in the following Spark article to improve your breathing and mentally prepare for the week ahead: <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> <em>403</em> Sat, 6 Sep 2014 21:41:17 EST 6/6/14 - Fight Procrastination Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59055757 September 6 is Fight Procrastination Day. What have you been meaning to get to? <BR> <BR> Make a phone call? Visit a relative? Pay a bill? Organize a closet or junk drawer ? Delink more water? <BR> <BR> Pick two things that have been on your to-do list for too long. <BR> <BR> I have a large bathroom mirror that is overdue to be cleaned and a stack of papers and magazines collecting dust in my closet. <BR> <BR> Ready, set, go! Fri, 5 Sep 2014 21:56:00 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x59051469 Hi I am new here. Just joined Sparkpeople and liked the look of this team. So here I am. I look forward to getting started <em>213</em> Fri, 5 Sep 2014 11:56:25 EST 6/5/14 - Free Form Friday/Cheese Pizza day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59046324 Hey Hey Hey, it's Free From Friday. Choose your own challenge. Pick a previously posted challenge to repeat or come up with one of your own and let us know what you are doing. <BR> <BR> BONUS CHALLENGE: September 5 is Cheese Pizza Day. Who says pizza has to be unhealthy. Look up healthy pizza recipes. A whole wheat crust, a little sauce and a sprinkle of cheese and you can celebrate Cheese Pizza day in a healhty way. <BR> <BR> A quick search of "cheese pizza" in the spark recipes page gave ... Thu, 4 Sep 2014 22:16:28 EST 9/4/14 - Mind-Body Exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59035561 Exercise your mind-body connection for a healthy heart. Read the Spark article about this mind-body connection to a healthy heart and give one or all a try today or mark your calendar for another day..... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1613 </link> <BR> <BR> Yoga - there is a link in the article to Spark demos for different yoga poses <BR> Pilates - there is a link in the article to the Spark lower body video <BR> Tai Chi - there is information... Wed, 3 Sep 2014 22:33:15 EST 9/3/14 - Did You Know.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59024942 ....that Green Giant vegetables began in Minnesota? Celebrate this fun Minnesota fact by getting at least three servings of vegetables today. <BR> <BR> BONUS challenge: Have one serving of fruits and/or vegetables with each snack and meal. <BR> <BR> A big high five to our Minnesota team member Charlie62750. So glad you are out of the hospital and getting back on track! <BR> <BR> <em>267</em> <em>485</em> <em>370</em> Tue, 2 Sep 2014 22:02:16 EST 9/2/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59014695 Burn more fat in less time. Pick an exercise that works two muscles. Read the instructions carefully to avoid injury. If you are new to using weights, use very light weights, soup cans or no weights at all. Each exercise has a link to guide you to the proper weight to use. <BR> <BR> Wall sit with lateral raise... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=52 </link> <BR> <BR> Lateral lunges with dumbbell... <BR> <BR> <link>www.sparkpeople.com/resource/ex... Mon, 1 Sep 2014 22:11:34 EST 9/1/14 - Celebrate Accomplishments http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x59003814 In the US, the first Monday in September is a day dedicated to American workers and their accomplishments. <BR> <BR> Regardless what country you live In, write yourself a letter congratulating yourself on a job well done. Note in your letter successes you have had at work and improvements you have made in your health. Tell yourself what you would like to accomplish in a month. <BR> <BR> Make a note on your calendar to read it on October 1st. <BR> <BR> <em>104</em> <BR> <BR> A little ... Sun, 31 Aug 2014 22:32:56 EST 8/31/14 - Exercise Your Brain http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58994511 Try to fit some exercises for your brain into your Sunday. "Over time, a consistent plan to exercise your mind allows you to better block out distractions and improve concentration." <BR> <BR> Check in with how many of the 7 brain exercises you can fit into your day. See the Spark article below for more details on each point...... <BR> <BR> 1. Read something new every day. <BR> 2. Play trivia-based games. <BR> 3. Eat brain-feeding foods. <BR> 4. Keep up with your workouts! <BR> 5. De-stres... Sat, 30 Aug 2014 21:25:09 EST 8/30/14 - Fitness Checkup http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58986846 At the end of June, the challenge was to test your fitness based on the Spark article: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1112 </link> <BR> <BR> Did you note your results? Did you not get to it? <BR> <BR> Here we are, two months later. Take the fitness test again to see where you are at or take it for the first time to see where you may need to improve. <BR> <BR> Did you improve in any area from June? Do you need to improve in one or more area? No... Fri, 29 Aug 2014 22:12:12 EST area http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58983932 Hello,I live in a small community called Smiths Grove,Ky Fri, 29 Aug 2014 13:57:30 EST 8/29/14 - Roll Call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58976989 Where are you from? Check in with the city, state, country, village etc that you live in. I think it would be fun to look up some of your local histories and cultures to incorporate into future challenges. <BR> <BR> It's also a great way to see how far and wide Sparkers are spread. <BR> <BR> I live just out side of Chicago, Illinois in the US <BR> <BR> Now, pick your Friday Challenge. Look back at previous challenges you would like to repeat or pick your own. <BR> <BR> August 29 is More ... Thu, 28 Aug 2014 21:07:53 EST 8/28/14 - Basic Health Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58968726 Check in with a <em>248</em> If you hit your marks... <BR> <BR> 8 cups of water <BR> 5 servings of fruits and vegetables <BR> At least 10 minutes of activity <BR> <BR> Wed, 27 Aug 2014 22:50:38 EST 8/27/14 - Hump Day Hips (and Just Because) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58958734 Let's strengthen and stretch our hips. Those of us who sit most of the day are at risk for tight hip flexors which can lead to lower back pain, hip pain and injury. See the spark article for strengthening and stretching moves for hip flexors.... <BR> <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> <BR> Check in with which ones you were able to do. <BR> <BR> FUN CHALLENGE: August 27 is Just Because day. ... Tue, 26 Aug 2014 22:06:50 EST 8/26/14 - Go Outside http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58948682 Try to spend at least five minutes outside if the weather permits. Go for a quick walk, do some gardening or take your lunch to a park bench. <BR> <BR> Studies have shown the many possible benefits of being outdoors which includes but are not limited to: <BR> <BR> Increase in natural vitamin D <BR> Increase quality of sleep <BR> Gives a break from technology <BR> <BR> Read the following Spark article for more details.. <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.as... Mon, 25 Aug 2014 21:37:33 EST 8/25/14 - Metabolism Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58938097 Let's fire up our metabolism and turn our bodies into fat burning machines. <BR> <BR> How many ideas can you fit in your day... <BR> <BR> Strength training <BR> Stay active <BR> Don't just sit there <BR> Exercise in the morning or several bursts through the day <BR> Interval training <BR> Mental exercises (managing stress) <BR> <BR> Read the spark article for details on each point: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=676 </link> <BR> <BR> Sun, 24 Aug 2014 21:25:21 EST 8/24/14 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58929147 Check out the links in this spark article for a full body, five-minute stretch. Make sure to warm up first. Never stretch cold muscles. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=your_5minute_full_body_stretch_routine </link> <BR> <BR> Or try the 15-minute Chi Gong video. This is my favorite Sunday stretch.... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> <BR> <BR> Get loose! Sat, 23 Aug 2014 21:57:38 EST 8/23/14 - Water Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58920452 Give me a <em>248</em> if you fit your eight cups of water into your Saturday or if you didn't make it to eight, did you get at least one more cup than you normally would. <BR> <BR> <link>www.sparkpeople.com/resource/http://<BR>www.sparkpeople.com/resource/wellness_<BR>articles.asp?id=270_articles.asp?id=54 </link> <BR> <BR> According to the above Spark article.... " If your body is used to not getting water, it actually stores more in ankles, hips and thighs. In other words, it does... Fri, 22 Aug 2014 22:02:38 EST 8/22/14 - Name your weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58910273 What do you want to accomplish before Monday? Let's make our Monday selves proud of our weekend selves. <BR> <BR> Name it and claim it! <BR> <BR> I have a short to-do list of things around the house I have been meaning to get to for months. I am determined to knock that out. <BR> <BR> And I am determined to get the 11-min plank routine done as suggested by Spark member confidently_fit several months ago. I had done it a few times and I want to get back at it. I need to up my ab game. <BR> ... Thu, 21 Aug 2014 20:53:36 EST 8/21/14 - Wellness Journey http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58901238 How many of these Spark wellness tips can you fit into your day? <BR> <BR> Drink a glass of water <BR> Go for a walk <BR> Call a friend <BR> Journal <BR> Soak your feet <BR> Send a thank you note <BR> Eat a snack <BR> Chew sugar-free gum <BR> Organize your space <BR> Take "five" <BR> <BR> Read the Spark article for details on each tip... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=270 </link> Wed, 20 Aug 2014 22:01:46 EST 8/20/14 - Interval Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58891523 According to the Spark article below... " When you vary your effort by mixing periods of high and low intensities during your workout, your fitness will improve faster and more dramatically—and your workouts will be less boring. " <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=489 </link> <BR> <BR> At then end of the article are ideas for interval training. You can do this while walking, running, swimming, bike riding etc. You set the pace and length of the wo... Tue, 19 Aug 2014 22:06:21 EST 8/19/14 - 10-minute opportunities http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58881489 We have all seen the 10-minute concept encouraged by Spark People. Some days it can be a challenge to get just 10 minutes to ourselves, <BR> <BR> Check out this "10-minute mindshift" article: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_ten_minute_mindshift </link> <BR> <BR> Try at least one of theses ideas today and check in with which one(s) you did. They are great ideas for busy days and for days when you have gone off track. <BR> <BR> BONUS CHALLENGE: Print the a... Mon, 18 Aug 2014 22:39:04 EST 8/18/14 - Train Your Shoulders http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58871034 <BR> According to the Spark article on training our shoulders..."the ball in the upper arm is larger than the socket that holds it so it must be kept in place by muscles, ligaments, and tendons. Therefore, it is very important to make sure these soft tissues are strengthened to keep the shoulder strong, flexible, more coordinated, and conditioned to handle stress." <BR> <BR> Read the article for Spark points and pick at least one exercise from each muscle group (there at links in the articl... Sun, 17 Aug 2014 22:33:30 EST 8/17/14 - Proper Breathing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58861478 Take ten minutes during your Sunday to practice proper breathing. <BR> <BR> According to the Spark article below, "Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles." <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Mentally prepare yourself for the week ahead. <BR> <BR> <em>414</em> Sat, 16 Aug 2014 22:26:20 EST 8/16/14 - Towel Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58853232 I do this right before I wash a load a towels so join me Saturday in a fun toning workout. The piriormis and inner thigh stretches alone are worth picking up a towel. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_towel_workout_makes_toning_easy </link> <BR> <BR> BONUS CHALLENGE: August 16 is National Tell A Joke Day. Go forth and make someone laugh. <BR> <BR> <em>334</em> Fri, 15 Aug 2014 22:33:11 EST 8/15/14 - Name Your Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58843012 We are sliding in to Friday! How will you challenge yourself? It doesn't have to be fitness or food related. If there is a goal you have been meaning to tackle, name it and go for it! <BR> <BR> After today's sodium challenge I am going to challenge my self to continue to keep my sodium in check. It's been an eye-opening day reading labels! <BR> <BR> For those of you that are going, going, going and working out ALL the time, August 15th is relaxation day according to holidayinsights.com <BR>... Thu, 14 Aug 2014 21:50:31 EST 8/14/14 - Sodium Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58833866 <BR> Are you aware of how much salt you consume each day? Make sure to read labels today and try to keep it under 2300 milligrams. <BR> <BR> Check out the following Spark article for more information on sodium intake and ideas for cutting back on sodium. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=625 </link> <BR> <BR> Check in with how you are watching your sodium intake or give me a <em>248</em> If you know you kept it under 2300mg. <BR> <BR> Wed, 13 Aug 2014 22:21:44 EST 8/13/14 - Hump Day Posture Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58824477 Let's do a mid-week check of our posture. Do you find yourself walking or sitting hunched forward? <BR> <BR> Repeat after me... abs in, shoulders back and down! <BR> <BR> Check out the article on livestrong.com and practice the proper standing, sitting and lying postures given.... <BR> <BR> <link>www.livestrong.com/article/78788-pos<BR>ture-important/ </link> <BR> <BR> In addition to looking slimmer, proper posture takes pressure off ligaments, tendons and muscles that can lead to inj... Tue, 12 Aug 2014 23:05:16 EST 8/12/14 - ABsolutely fABulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58814403 "Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur". <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=428 </link> <BR> <BR> This article discusses the importance of a strong core. It's not only about looking good in your jeans. <BR> <BR> It discusses proper breathing techniques as well as two core exercises that are new to me. Join me in w... Mon, 11 Aug 2014 22:35:22 EST 8/11/14 - Monday Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58803830 Let's hit the ground running this week. Check in with a <em>248</em> If you increased your activity by ten minutes. <BR> <BR> How will you rack up some extra fitness minutes? <BR> <BR> A body at rest tends to stay at rest. A body in motion tends to stay in motion. Sun, 10 Aug 2014 22:14:18 EST 8/10/14 - Put Yourself First http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58793918 Spend at least 5 - 10 minutes putting yourself first. We cannot take care of others if we do not take care of ourselves. I learned that lesson again this weekend! <BR> <BR> If you haven't yet, read the Spark article about the importance of putting yourself fist every now and again... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=484 </link> <BR> <BR> August 10th is also Lazy Day. Just sayin <em>211</em> Sat, 9 Aug 2014 22:02:50 EST 8/9/14 - Book Lovers Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58785664 August 9th is book lovers day. <BR> <BR> Take this opportunity to pick up a book that has been lying around the house, hit a used book store or library in your area. <BR> <BR> Find a comfy, quiet place to escape into another world for a little while. <BR> <BR> <em>149</em> Fri, 8 Aug 2014 22:34:06 EST 8/8/14 - Name Your Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58776121 How will you challenge yourself? What positive note will you start the weekend with? <BR> <BR> No sweets for me. I've had a few the last two days and now I'm craving more. <BR> <BR> And I will get two cups of cold water in before my morning coffee. When I do that, I feel more energized first thing than I do when I have coffee first. <BR> <BR> Thu, 7 Aug 2014 22:53:01 EST 8/7/14 - Got 30 minutes? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58765227 Or two 15-minute sessions or 3 10-minute sessions? <BR> <BR> Here is a 30-min workout I saw on WEBMD.COM when I was searching for some information for my dad. <BR> <BR> <link>www.webmd.com/fitness-exercise/ss/th<BR>e-7-minute-workout-slideshow </link> <BR> <BR> Some moves may or may not be difficult. Do what you can based on your fitness level and health restrictions. <BR> <BR> ALTERNATE CHALLENGE - Fit in 30 minutes of walking. Break it up in smaller increments throughout the day if ... Wed, 6 Aug 2014 21:18:41 EST 8/6/14 - Hump Day Sleep Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58755449 Week days are stressful. We need to take care of ourselves so we are able to handle our responsibilities. <BR> <BR> How many of these Spark tips can you fit into your morning: <BR> <BR> -Wake up to music rather than an alarm. <BR> -Don't get up right away. While breathing deeply, loosen up and stretch your limbs out, from your fingers to your toes. Pretend you're a cat waking up from a nap. <BR> -Think of the most positive thing you'll be doing that day. <BR> -Get out of bed slowly. Ease in... Tue, 5 Aug 2014 21:54:25 EST 8/5/14 - Two for Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58745685 You pick two. Pick two muscles to work.... biceps/triceps, chest/upper back, quads/hamstrings etc. <BR> <BR> I will be doing abs and lower back <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type=core </link> <BR> <BR> Remember, strength training benefits your heart, improves your balance, strengthens your bones, and helps you lose weight while making you look and feel better. (from everydayhealth.com) <BR> <BR> What will you do or give me a <em>248</em... Mon, 4 Aug 2014 23:05:12 EST &/4/14 - Stairway To Fitness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58734514 How many stairs can you tackle (safely) at work, at home, at the mall? Shout it out proud whether it's two or 40! <BR> <BR> No access to stairs? Pick a favorite Spark cardio workout or your favorite cardio DVD. Share with all of us what you pick. <BR> <BR> Some benefits of using the stairs regularly: <BR> <BR> *Adding stairs to your day can add years to your life. Studies show that risk of cardiovascular disease and death is lower among those who are regular Stair climbers. <BR> <BR> ... Sun, 3 Aug 2014 22:09:25 EST 8/3/14 - Stong, Flexible Feet http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58724662 After all the standing and activity we have done, let's strengthen and stretch our feet and ankles with five exercises.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_exercises_for_stronger_more_flexi<BR>ble_feet </link> <BR> <BR> "strengthen and stretch all ten toes, and develop flexible strength from the ground up". <BR> <BR> BONUS CHALLENGE: August 3rd is Friendship Day. Reach out to friends far and near. <BR> <BR> <em>213</em> Sat, 2 Aug 2014 21:51:16 EST 8/22/14 - Please rise! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58715255 I came across an article about the evils of sitting on juststand.org <BR> <BR> <link>www.juststand.org/tabid/816/default.<BR>aspx </link> <BR> <BR> We've all heard how bad a sedentary lifestyle is and for some of us it can be a challenge to keep moving between commuting too and from work and working a desk job. <BR> <BR> Included in the article is a link to calculate your sitting time.... <BR> <BR> <link>www.juststand.org/Tools/SittingCalcu<BR>lator/tabid/866/language/en-US/Default<... Fri, 1 Aug 2014 22:01:27 EST 8/1/14 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58704351 Okay, let's hear it. How will you challenge yourself? <BR> <BR> I am going to meditate. I was getting into it for a while during the winter and lost sight of it. I'm not very good and sitting still and calming my mind but I was getting much better at it. <BR> <BR> It's been a stressful two weeks so my mind needs some calm! <BR> <BR> Thu, 31 Jul 2014 21:06:31 EST 7/31/14 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58694539 Work those large muscles to burn calories and build endurance. <BR> <BR> If you have a step and a band, this is a great, short exercise... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=83 </link> <BR> <BR> If not then: <BR> <BR> Outer thighs... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Inner thighs... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> D... Wed, 30 Jul 2014 21:44:40 EST 7/30/14 - Vitamin C check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58684886 How's your vitamin C intake? Men and women should consume at least 60 mg of vitamin C daily. Smoking and stress increase the need for vitamin C. <BR> <BR> Some benefits of vitamin C: helps to heal wounds, prevent cell damage, promote healthy gums and teeth, strengthen the immune system, and absorb iron. <BR> <BR> Sources: Fresh fruit and berries (especially citrus fruits), green vegetables, onions, tomatoes, radishes, and rose hips and red peppers are all excellent vitamin C sources. <BR> ... Tue, 29 Jul 2014 22:07:27 EST 7/29/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58674768 Change up your workout today. Pick two different cardio activities...walk then run, walk then go for a bicycle ride, or pick two Spark different Spark videos... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>category.asp?category=2 </link> <BR> <BR> If today is your strength training day, make sure to work opposing muscles....biceps and triceps, chest and upper back, abs and lower back etc..... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>category.asp?category=3 <... Mon, 28 Jul 2014 22:12:17 EST 7/28/14 - Vitamin E check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58663905 What do you know about vitamin E? According to a Spark article... <BR> <BR> Vitamin E acts as an antioxidant that prevents premature reaction to oxygen in the body and the breakdown of many substances in the body. It neutralizes free radicals in the body that would otherwise cause damage to cells and tissue, while aiding in circulation, clotting, and healing. <BR> <BR> How many sources of vitamin E do you consume regularly: <BR> <BR> Most vegetable oils, wheat germ, soybean oil, raw seeds... Sun, 27 Jul 2014 21:59:30 EST 7/27/14 - Take Your Pants For A Walk Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58654771 July 27 is Take Your Pants For a Walk Day. So get out and fit a nice, leisurely walk into your Sunday! <BR> <BR> Bad weather in your area? look up a Leslie Sasone walking video on youtube: <BR> <BR> <link>m.youtube.com/results?q=leslie%20san<BR>sone%20&sm=1 </link> <BR> <BR> BONUS CHALLENGE: Fit a few minutes of me time in your day. Sat, 26 Jul 2014 22:43:00 EST 7/26/14 - "I am_______ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58645502 From the website positivelypositive.com website.... <BR> <BR> Today’s Challenge is the question: Who Would You be if Nobody Told You who you were? <BR> <BR> Add your response below in a comment. Finish the sentence I am ________. <BR> <BR> Fill it in with something powerful and inspiring. <BR> <BR> I'm thinking about mine. I'll be back. Fri, 25 Jul 2014 22:00:24 EST 7/25/15 - Free-Wheelin Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58635516 Okay gang, your are setting your own challenge. What's it gonna be? <BR> <BR> I have not made time to complete my nutrition tracker in way too long so I am going to track every sip and bite. <BR> <BR> Sound off! <BR> <BR> <em>104</em> Thu, 24 Jul 2014 21:43:22 EST 7/24/14 - Get Your Zzzzzs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58626596 Sleep check! Are you getting the right amount of sleep? Do you sleep through the night? <BR> <BR> If the answer to one or both questions is no, your Thursday challenge is to write down a bed time routine that you will commit to sticking to as much as possible every single night going forward. <BR> <BR> You do not need to share it here unless you want to. Check out the following spark article for ideas to better sleep. <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.as... Wed, 23 Jul 2014 23:01:38 EST 7/23/14 - Jumpin Jack Flash http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58616403 Let's get moving by inserting jumping jacks into your Wednesday for a great calorie burn throughout the day. <BR> <BR> No jumping required if your health issues prevent jumping. Try as many sets of ten throughout the day as you can. Pick your level or mix and match: <BR> <BR> No impact-step one leg out to the side as you raise your arms to shoulder level, then bring your arms down and leg back in. Switch legs. <BR> <BR> Low impact-do the same thing but add a small hop as you switch legs. ... Tue, 22 Jul 2014 22:27:57 EST 7/22/14 - Water Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58605792 Give me a <em>248</em> if you hit your eight cups today or increased your usual amount if you have been struggling to get to eight cups. <BR> <BR> Be creative, throw a slice of lemon, lime, grapes, strawberries or whatever you have on hand to add a little somethin to your water. <BR> <BR> Some benefits of drinking water: <BR> <BR> Transports nutrients and oxygen into cells <BR> Moisturizes the air in lungs <BR> Helps with metabolism <BR> Protects our vital organ <BR> Helps our organs t... Mon, 21 Jul 2014 22:36:42 EST 7/21/14 - Work the Glutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58594528 Start the week working the largest and strongest muscle group. Strengthening your glutes can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier. <BR> <BR> Sneak in some glute contractions several times during the day while standing in line, driving or waiting in a line. <BR> <BR> For more glute moves: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1755 </link> <BR> <BR> Sun, 20 Jul 2014 21:52:08 EST 7/20/14 - Sing a Song http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58584943 While driving home from a stressful workday last week, a good song came on the radio and I sang my heart out in the car. The day just melted away. It felt great. <BR> <BR> So pick a song that brings back great memories and as Karen Carpenter once sang.... <BR> <BR> "sing, sing a song <BR> make it simple to last your whole life long <BR> don't worry that it's not good enough for anyone else to hear <BR> just sing, sing a song" <BR> <BR> Sat, 19 Jul 2014 21:29:51 EST 7/19/14 - Calcium and Osteoporosis http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58576344 Get educated about Osteoporosis by reading the following spark article: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=121 </link> <BR> <BR> Which foods can you fit into your diet today or out on your shopping list.... <BR> <BR> Whole grains – brown rice, oats, corn, barley, buckwheat, wheat, rye <BR> Vegetables – broccoli, carrots, spinach, lettuce, onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus, peppers, parsley, sprou... Fri, 18 Jul 2014 22:16:20 EST 7/18/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58566424 Time to set your own challenge. What will it be? Name it and claim it. <BR> <BR> I'm going to be working on posture, I've caught a few glimpses of myself in windows at work and notice my hunching shoulders. <BR> <BR> Thu, 17 Jul 2014 22:27:48 EST 7/17/14 - Sneaky Abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58556051 Work the core. If you are at a desk all day in a chair swivel chair, pick up your feet, use your abs and obliques to twist right and left in the chair. Aim for three sets of 10. <BR> <BR> While sitting at a stop light, waiting in line or talking on the phone, contract and release your abs. I aim for 200 a day. Break it up at five or ten throughout the day. Wed, 16 Jul 2014 22:41:35 EST 7/16/14 - Be strong to the finish http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58545409 Like Popeye sang "I'm strong to the finish cuz I eats me spinach, I'm Popeye the sailor man" <BR> <BR> July 16 is fresh spinach day. Celebrate by adding fresh spinach to salads, pasta, eggs or a smoothie. <BR> <BR> Personally, I was never a fan of spinach until someone told me it was in a salad AFTER I ate it. <BR> <BR> I throw spinach in a smoothie along with 1/3 of a cup of frozen fruit, V8 Fusion juice, vanilla yogurt and a tablespoon of peanut butter. Can't taste the spinach. <BR> <B... Tue, 15 Jul 2014 22:08:51 EST 7/15/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58534666 It's important to work opposing muscles in order to achieve muscle balance. Muscle balance decreases the chance of injuries. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type=core </link> <BR> <BR> Think abs and lower back or chest and upper back or biceps and triceps or hamstrings and quadriceps. <BR> <BR> Pick at least two exercises that work opposing muscle groups to begin to achieve muscular balance. <BR> <BR> Mon, 14 Jul 2014 21:33:57 EST 7/14/14 - Keep Moving http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58523373 A body at rest, stays at rest. A body in motion, stays in motion. Try to keep moving as often as you can. We have all heard of the studies linking prolonged sitting to a shorter lifespan. <BR> <BR> Read all about it and earn some Spark points: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=prolonged_sitting_may_increase_your<BR>_risk_for_premature_death_and_disease </link> <BR> <BR> Try to keep moving or standing as often as possible. Make it a moving Monday to improve your... Sun, 13 Jul 2014 20:53:52 EST 7/13/14 - Loosen Up The Hips http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58514113 Tight hip flexors can result in lower back pain, hip pain and injury. Check out the Spark article with links to several hip flexor stretches as well as exercises to strengthen hip flexors if you have been told you have weak hip flexors.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> <BR> Get loose! Sat, 12 Jul 2014 22:30:36 EST 7/12/14 - Dance Party http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58505093 Let yourself go today. Turn on the radio, pop your favorite CD on or your favorite dance playlist on your electronic device and dance like nobody's watching. <BR> <BR> Here are just some of the many benefits of dancing: <BR> <BR> Stress relief <BR> More flexibility <BR> Better posture <BR> Improved balance <BR> Cardiovascular benefits <BR> Reduced back pain <BR> <BR> Read all about it... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=850 </link> <BR> <BR> Ch... Fri, 11 Jul 2014 22:26:16 EST 7/11/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58494759 Okay teammates, time to make your own challenge. What will it be? Add more time to your workout? Try a new workout? Pick a Spark recipe to try? <BR> <BR> If it's a rest day for you, make it an active rest day. Get an easy walk in. <BR> <BR> I have slacked off on the upper body workouts this week so I'm gonna pump it up! Thu, 10 Jul 2014 21:56:12 EST 7/10/14 - How's Your Balance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58483881 You're never too young or too active to keep an eye on your balance and coordination. <BR> <BR> Check out this slideshow from the Mayo Clinic for balance exercises. If balance is an issue for you, make sure to stand near a wall, sturdy chair or have someone nearby. <BR> <BR> <link>www.mayoclinic.org/healthy-living/fi<BR>tness/multimedia/balance-exercises/sls<BR>-20076853?s=1 </link> <BR> <BR> How did you do? Wed, 9 Jul 2014 21:46:52 EST 7/9/14 - Three Moves http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58473263 On a Dr. Oz episode, personal trainer Gunner Peterson demonstrated three moves to hit major muscles. You can do these while watching TV or in between sparking. <BR> <BR> ABS: Sit up straight at the edge of the couch or a chair. Lean back slightly with a straight back and lift and lower your knees. To make it more challenging, do it slooooooooow. <BR> <BR> TRICEPS: Tricep dips off the edge of your couch or chair. To make it more challenging, do the tricep dips with straight legs. <BR> <B... Tue, 8 Jul 2014 22:25:03 EST Second Intro http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x58465156 Hello My name is Denise, but you can call me LadyDee. I just realized I've already introduced myself before. So I will get this post forum down soon. It reminds me of when you have an online class, in college. So WTBS, I will have to come on here more often just for the practice, right? I am glad to be apart of this challenge. Anybody live in the Pacific Northwest? That's where I'm from, Seattle. If not, that's ok, I'm still looking forward to getting to know my fitness team, to encou... Tue, 8 Jul 2014 07:59:30 EST 7/8/14 - Freggies With Each Meal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58462380 Try eating a piece of fruit or serving of vegetables with each meal and snack to increase your intake. <BR> <BR> I usually have a banana every morning first thing. For breakfast, I have planned eggo waffles with mixed fruit, yogurt and a little peanut butter. <BR> <BR> For one snack, I have a baggie of a little Cheerios mixed with Craisins and for an afternoon snack, I have cut up cucumbers with a little bit of fat-free ranch dressing. <BR> <BR> I still have to think of what to have with d... Mon, 7 Jul 2014 23:07:16 EST 7/7/14 - Turn up the Calorie Burn http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58450547 Try combining cardio and strength to turn up the calorie burn and fire up your metabolism.Take it in15 to 30 second intervals... <BR> <BR> Jumping jacks - if you don't do high impact, take it low....step out to the right, arms up to shoulder lever, step back together, arms down then switch sides. <BR> <BR> Squats - do not allow your knees to go past your toes, stick that tush way out to the back and push up through your heels. If squats are a bad idea for you, step up and down one stair. ... Sun, 6 Jul 2014 21:58:43 EST 7/6/14 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58440342 Good flexibility is so important yet often neglected. Good flexibility may: <BR> <BR> Prevent back injuries <BR> Improve circulation <BR> Improve posture <BR> Increase range of motion <BR> <BR> Check out the following Spark article. On the last page it lists tips for proper stretching and links to Spark stretching videos and routines: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1034 </link> <BR> <BR> BONUS: Stop by team member NONONO54's blog and give her... Sat, 5 Jul 2014 21:23:10 EST 7/5/14 - Join The Band http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58431961 Have you tried resistance band workouts? Do you have an exercise band collecting dust? <BR> <BR> See the list of Spark People resistance band workout videos. Some are as short as 7minutes. Easy enough to squeeze into a busy day...... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1227 </link> <BR> <BR> I did a few of these before I bought a resistance band so if you don't have one, try one or two anyway. Just really focus on the muscles you are working. <BR> ... Fri, 4 Jul 2014 21:58:57 EST 7/4/14 - Oh Say Can You Freggie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58423677 If you celebrate the 4th of July, or if it's just another weekend....fill it with an extra helping of fruits and vegetables, think hydrating. <BR> <BR> Here are some ideas.... <BR> <BR> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=78 </link> <BR> <BR> I have plenty of watermelon and celery to snack on tomorrow. What do you have? Fri, 4 Jul 2014 00:08:15 EST 7/3/14 - Compliment Your Mirror Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x58411168 According to holidayinsights.com, July 3rd is Compliment Your Mirror day. Okay, it may feel awkward but this is a challenge team, push yourself.... <BR> <BR> "Stand in front of your mirror with your eyes closed. Put a big smile on your face.... a big smile. Now, open your eyes. Isn't the picture of the person in your mirror absolutely stunning!? The person in your mirror is beautiful (or handsome). <BR> <BR> So, compliment your mirror for displaying this beautiful person." <BR> Wed, 2 Jul 2014 20:41:04 EST 7/2/14 - Proper Plate Method http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58400960 Here's a fun article to help you learn (or reinforce the knowledge you already have) regarding the proper plate method. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=432 </link> <BR> <BR> Visualize a bikini on a plate to get your portions correct: <BR> <BR> The bikini top has two bra cups that each cover one-fourth of the plate. <BR> <BR> -A serving of meat, legumes, or tofu should fit on one of the bra cups. Notice that a 10-ounce steak will not fit, but... Tue, 1 Jul 2014 22:38:40 EST 7/1/14 - Tuesday Twist http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58388941 Work the abs and obliques. <BR> <BR> In your desk chair, pull your feet off the floor, hold on to your desk, using your obliques, twist right and then left. Try three sets of ten. <BR> <BR> Or try a seated twist... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=9 </link> <BR> <BR> Make time for a stretch... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=289 </link> <BR> <BR> BONUS: stop by team member SANDI92167 's blog and give ... Mon, 30 Jun 2014 20:52:46 EST 6/30/14 - Moving Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58378759 <BR> "Health Benefits of a 10-Minute Workout Last for 1 Hour" according to the Spark article below. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=health_benefits_of_a_10minute_worko<BR>ut_last_for_1_hour </link> <BR> <BR> Get at least ten minutes of activity in today. If you can, push yourself to complete three ten-minute workouts, even if it's a ten-minute walk. <BR> <BR> <BR> <BR> Sun, 29 Jun 2014 23:14:43 EST 6/29/14 - Wellness Tips http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58368911 Focus on wellness today and recharge for the week ahead. How many of these 10 Spark wellness tips can you fit into your day? <BR> <BR> Drink a glass of water <BR> Go for a walk <BR> Call a friend <BR> Journal <BR> Soak your feet <BR> Send a thank you note <BR> Eat a snack <BR> Chew a stick of sugarless gum <BR> Organize your space <BR> Take five <BR> <BR> Read more details on each tip: <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=270 </link> <BR> <BR> June... Sat, 28 Jun 2014 23:12:57 EST 6/28/14 - Test Your Fitness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58359167 Whether you are just starting your fitness journey or have been at it a while, it's a good idea to test your fitness monthly or every other month to see how you are progressing and where to focus your attention. <BR> <BR> Check this out.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1112 </link> <BR> <BR> I never did this when I first joined Spark so I'm going to start tracking this every other month on My Measurements page. <BR> <BR> Fri, 27 Jun 2014 22:19:32 EST 6/27/14 - It's Howdy Doody Time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58348587 Okay no, it's Make Your Own Challenge day! <BR> <BR> How will you challenge yourself today? How will you step outside your comfort zone and try something new? Which of your goals have you slacked off on lately? <BR> <BR> I have not been to my yoga class or done any of my yoga DVDs for a month or so. I will pull out my Ashley Turner yoga DVD after work. <BR> <BR> Thu, 26 Jun 2014 21:55:48 EST 6/26/14 - Five Minute Wake Up Call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58338027 Did you guys see this? I look forward to the morning... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_5minute_wake_up_call_for_your_who<BR>le_body </link> <BR> <BR> I'm recovering from a sinus infection so my usual workouts have been out of the question lately. I think I can handle this. <BR> <BR> Let's all jump start our day with five minutes. Wed, 25 Jun 2014 20:37:35 EST 6/25/14 - Get your 10,000 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58328057 Are you busy, having a hard time reaching 10,000 steps a day? Are you slowly building up and trying hard to reach 5,000 steps? <BR> <BR> I can't begin to tell you what the past few days have been for me, haven't gotten anywhere near my step goal until today. <BR> <BR> Check out the Spark article for ideas to reach your step goal (and 5 Spark points for reading the article). Which ideas do you regularly perform? Which ideas can you add to your day? <BR> <BR> A body at rest, tends to stay at... Tue, 24 Jun 2014 22:37:04 EST 6/24/14 - Learn to Eat Clean http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58316140 We hear a lot about "eating clean". The following spark article defines eating clean for beginners and how to eat clean on a budget. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=clean_eating_101_healthier_eating_m<BR>ade_easy </link> <BR> <BR> Is eating clean already a consistent habit for you? Give the rest of us your best tip for getting started. <BR> <BR> If this is new to you, what can you do today to get begin eating clean? Mon, 23 Jun 2014 20:47:14 EST 6/23/14 - Monday Muscle http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58304991 Try an upper body workout with a fun pirate theme and earn five Spark points for reading the article..... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=172 </link> <BR> <BR> Get those muscles fired up to burn calories at rest! Sun, 22 Jun 2014 21:27:34 EST 6/22/14 - Wellness Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58294827 Take a few minutes during your Sunday to assess your well-being. Look at the articles in the the Spark article below and make a plan to improve any areas necessary. <BR> <BR> "It's easy to get caught up in the numbers—calories, pounds and pants size. But taking these daily wellness measurements is a good reminder that your overall feelings of health and well-being are just as important!" <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1358 </link> <BR> <BR> ... Sat, 21 Jun 2014 21:36:09 EST 6/21/14 - No-Equipment shoulder Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58285171 Let's go old school... Try two or three sets of arm circles. Hold your arms out to your sides in a T formation. <BR> <BR> Start with small circles. If you are strong enough, go a little bigger. <BR> <BR> Make sure to stretch... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=54 </link> <BR> <BR> Here's to Saturday circles Fri, 20 Jun 2014 21:36:28 EST 6/20/14 - Free a Form a Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58274131 Here we are.....FRIDAY! Time to come up with your own challenge. Think outside the box, try something new, make a improvement or take the next step towards a goal. <BR> <BR> I am sick.GRRRR, I will be resting. Something I have done very little of lately. <BR> <BR> Let me live vicariously through you. Let's hear it! Thu, 19 Jun 2014 20:59:05 EST 6/19/14 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58263884 Our thighs have to carry us around all day providing strength and support. Let's build some muscle... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=84 </link> <BR> <BR> It's just six minutes. Keep your movements small if you need to. <BR> <BR> Or if you need to stay standing, try the standing abduction and abduction moves: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> <link>www.sparkpeople.com/resource/... Wed, 18 Jun 2014 21:55:15 EST 6/18/14 - eat For Energy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58252850 Choose foods for energy. How many of these foods do you have on hand? <BR> <BR> Whole wheat pasta <BR> Oatmeal <BR> Fruit smoothies made with low-fat yogurt <BR> Peanut butter <BR> Dried fruit (apricots, cranberries, raisins, figs) <BR> Yams <BR> Beans <BR> Apples <BR> Carrots <BR> Chickpeas <BR> <BR> Check out the Spark article for more information on energy foods... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=65 </link> Tue, 17 Jun 2014 22:00:59 EST Introduction http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x58242042 Hello! My name is Jessica and I am brand new to SparkPeople. This team looks like a good fit, motivational and enthusiastic. Let's get to it! Mon, 16 Jun 2014 23:09:48 EST 6/17/14 - Cardio Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58240800 Let's up the cardio minutes. What are your cardio plans, running, walking, bike riding, swimming? Shoot for adding ten extra minutes. <BR> <BR> Need some short quick cardio moves to try adding to your regularly scheduled workout? <BR> <BR> Try one or all of the moves in the spark article below. No jumping required on most so repeat the moves a couple times that you can safely perform. <BR> <BR> Let's get moving! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=16... Mon, 16 Jun 2014 21:07:59 EST 6/16/14 - Fresh Veggies Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58230148 June 16th is Fresh Veggies Day according to holidayinsights.com <BR> <BR> Do your best to get your hands on some fresh veggies. I have celery and baby carrots I will be taking for snacks tomorrow. I'll see what he cafeteria has for a side for my lunch. <BR> <BR> If you don't have any on hand today, make it a point to start your next shopping list. <BR> <BR> <em>267</em> <em>550</em> <em>368</em> Sun, 15 Jun 2014 22:12:08 EST 6/15/14 Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58220494 Let's work out all the kinks from the week and loosen up for the week ahead. <BR> <BR> Pick two upper body and two lower body Spark stretches... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type= </link> <BR> <BR> Make sure your body is warmed up with some walking or light aerobics. Never stretch cold muscles. <BR> <BR> Let's get loose! Sat, 14 Jun 2014 22:50:56 EST 6/14/14 - Saturday Stairs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58211339 Let's hit the stairs again. Do a couple flights in your home or go to a store that has some stairs. Remember the benefits of regularly taking the stairs... <BR> <BR> *Adding stairs to your day can add years to your life. Studies show that risk of cardiovascular disease and death is lower among those who are regular Stair climbers. <BR> <BR> *Stair climbing can also add life to your years. Those who climb stairs on a daily basis have greater leg strength and aerobic capacity, allowing them ... Fri, 13 Jun 2014 22:54:28 EST 6/13/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58199628 It's challenge yourself day. How will you challenge yourself? <BR> <BR> Will you try a new activity? <BR> Will you be more diligent in your activity and nutrition trackers? <BR> Will you knock something off your to-do list you've been meaning to get to? <BR> <BR> Sound off! <BR> <BR> I have been lacking in the freggies and sleep area this week. I bought stuff to make a smoothie tomorrow for my afternoon snack and I'm going to make sure to get to bed at a decent time for a change. <BR> <... Thu, 12 Jun 2014 21:24:15 EST 6/12/14 - ABsolutely fABulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58187789 Let's work the core. From Health.Harvard.edu: <BR> <BR> "Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you’re hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it." <BR> <BR> So let's work our core throughout the day: <BR> <BR> Perform some abdominal contractions while you are on the phone, waiting in line or driving. Contract your abdominals into your back. Fit ... Wed, 11 Jun 2014 21:02:20 EST 6/11/14 - Wednesday Wrist Action http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58176547 Do you type, sew, play an instrument or perform any other repetitive motion on a regular basis? <BR> <BR> Make sure to take care of your wrists on a regular basis to avoid or treat carpal tunnel syndrome.. <BR> <BR> Stand up straight and extend both arms straight out in front of you. <BR> Extend your wrists and fingers acutely as if they were giving a "stop" signal. Hold this position for 5 seconds. <BR> Now straighten your wrists while relaxing your fingers. <BR> Keeping your wrists str... Tue, 10 Jun 2014 21:03:31 EST 6/10/14 - Opposing Muscles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58166275 Keep yourself in balance and strengthen muscles around joints by working opposing muscle groups. <BR> <BR> Try Hammer Curls.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> Followed by Triceps Dips... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> OR <BR> <BR> Standing Abduction .. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Fol... Mon, 9 Jun 2014 22:30:00 EST 6/9/14 - Change it Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58155462 It is believed that alternating the speed and intensity of your workouts can burn more calories than a steady pace. Check out this Spark article for more information on interval training and ideas.... <BR> <BR> http://www.sparkpeople.com/resource/fitn<BR>ess_articles.asp?id=489 <BR> <BR> If you have a smart phone, you can download an app called Seconds. I have the free version which means I can't save the timers I set but I'm okay with that. I did 20 minutes on the elliptical tonight, alter... Sun, 8 Jun 2014 23:01:04 EST 6/8/14 - Me day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58144412 Take at at least 10 minutes for yourself. Even if you have to lock the bedroom or bathroom door to do a few minutes of cleansing breaths.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Or read a book or sit outside and appreciate nature. Treat yourself today! <BR> <BR> BONUS CHALLENGE: Think about adding a picture of yourself to the team page. On the right side of the main team page you'll see a picture team member IAMTRUEGRIT posted ... Sat, 7 Jun 2014 22:34:09 EST 6/7/14 - Happy Trails http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58134733 The first Saturday in June is National Trails Day. Search for trails in your area for hiking, biking or walking. Get out today or start making a plan for when you have a free day. <BR> <BR> <link>www.trails.com </link> <BR> <BR> <em>295</em> <em>331</em> <em>217</em> <BR> <BR> Be sure to stop by team member Jenn's blog and wish her a happy six month anniversary.. <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5703562 </link> Fri, 6 Jun 2014 21:55:42 EST 6/6/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58123581 Okay gang, it's up to you to challenge yourself. June 6 is National Gardening Exercise day and National Yo Yo day. Just sayin is all I'm sayin! <BR> <BR> <em>334</em> <BR> <BR> Who's pushing themselves to try something new or do a little dancing or track every single bite and sip? <BR> <BR> Let's hear it! <BR> <BR> <em>244</em> Thu, 5 Jun 2014 21:24:28 EST 6/5/14 - Jack it out http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58112991 No jumping required. Try to add in as many sets of ten during the day as you can. <BR> <BR> Low impact... Step your right leg out to your right side as you lift you arms up just below shoulder level, come back together. Repeat with left leg. <BR> <BR> Full-on jumping jack... Just like in school, jump out as you raise your hands over your head, come back down. <BR> <BR> Plank jack.. Get in plank position, watch your form, don't let your hips dip, keep everything in a straight line. Jump you... Wed, 4 Jun 2014 22:14:05 EST 6/4/14 - Vote for the One Day Challenge team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58100989 How often do you visit the Spark America point section of your main Spark Page? In the Step 3 section of the Spark Start page, click on Spark America Team Bonus Points and click on the One Day Challenge team flag. Vote daily! <BR> <BR> Thanks Toni for the reminder! <BR> <BR> Bonus Challenge: How are you getting your calcium today? Remember it's Dairy Month. Check out 11 ways to get your calcium without dairy for new ideas. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_artic... Tue, 3 Jun 2014 21:36:57 EST 6/3/14 - Repeat Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58089468 June 3 is Repeat Day so pick a favorite Spark cardio video and repeat..... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>category.asp?category=2 </link> <BR> <BR> Or a favorite strength move and repeat... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type=core </link> <BR> <BR> Moves so nice, you do them twice. Mon, 2 Jun 2014 22:13:47 EST 6/2/14 - Curtsy Lunge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58076107 We all know how lunges are an effective way to work our lower bodies. It's always good to switch things up and fire up muscles in a different way to keep them responding. <BR> <BR> Try a curtsy lunge: <BR> <BR> <link>www.womenshealthmag.com/fitness/curt<BR>sy-lunge </link> <BR> <BR> For a little extra muscle burn, pick up some light weights and do a bicep curl as you lunge. <BR> <BR> If you have knee issues that prevent you from trying lunges, try a seated workout... <BR> <BR> <lin... Sun, 1 Jun 2014 21:09:50 EST 6/1/14 - Dairy Month http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58065175 June is dairy month. Start the month off with 15 Ways To Boost Calcium Intake... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=464 </link> <BR> <BR> Don't like or have issues with dairy? Check out some alternatives to cows milk: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=1555 </link> <BR> <BR> "Calcium plays an important role in strengthening bones and teeth. But what many people don’t know is that it also helps muscles ... Sat, 31 May 2014 21:59:19 EST 5/31/14 - Try it Slow http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58055044 Check out this Spark article that discusses the benefits of slowing down during strength training.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=double_your_strength_by_slowing_dow<BR>n_at_the_right_time </link> <BR> <BR> Try some slow strength training. For example, when performing a bicep curl, lift for a count of two and lower for a count of four. <BR> <BR> Try this method with squats. Squat down for a count of two and stand back up to a count of four (really pushing... Fri, 30 May 2014 22:21:19 EST 3/30/14 - Friday Free For All http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58043864 What's up for the weekend? How will you challenge yourself on Friday? <BR> <BR> My system needs a serious reboot from all my traveling the last two weeks.... <BR> <BR> 5 freggies <BR> Water, water and more water <BR> Thu, 29 May 2014 22:10:00 EST 5/29/14 - Power To The Brain http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58032366 Headlines Game: Pick up your local newspaper (or pull up your favorite news website) and glance at the headlines. Then take a piece of paper and write down the ones you remember. <BR> <BR> I will be doing this while waiting for my flight home tomorrow. <BR> <BR> Ready, set, go! <BR> <BR> BONUS CHALLENGE - Add at least 10 minutes of walking to your day. Wed, 28 May 2014 22:01:07 EST 5/28/14 - Wednesday Waists http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58020103 Learn about your Waist-to-Hip Ratio with this spark article. Are you pear, apple or avocado shaped? <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=776&page=2 </link> <BR> <BR> We all know you cannot spot reduce but let's work on those core muscles to build a strong foundation and protect our lower backs. <BR> <BR> Try some moves from the Lose Your Love Handles workout. Make sure to read the proper form... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po... Tue, 27 May 2014 21:30:43 EST 5/27/14 -Sunscreen Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x58008643 May 27 is sunscreen day. How often do you practice proper skin protection? Read the following article for Spark points and to learn about skin protection..... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=875 </link> <BR> <BR> How many of the following tips below can you follow today? Remember, skin protection is not just for sunny days. <BR> <BR> Apply sunscreen 30 minutes prior to sun exposure. <BR> Apply enough sunscreen to fill a shot glass (about one ou... Mon, 26 May 2014 22:18:41 EST 5/26/14 - Remember http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57997151 I know, you hear it everywhere, to remember the men and women that gave their lives while serving our country. <BR> <BR> Before your BBQs or picnics... <BR> <BR> Consider taking a few minutes to look up a war memorial museum near you and send a donation. <BR> <BR> Take a moment of silence to remember the men and women that have sacrificed everything. <BR> <BR> If you do not live in the US, educate all of us on how and when you remember your fallen service men and women. <BR> <BR> BONU... Sun, 25 May 2014 22:22:17 EST 5/25/14 - Stretch Your Freggies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57986695 Okay, no, actually, get a good Sunday stretch done. I love this routine that can be done any time of day after getting your body warmed up.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> BONUS CHALLENGE: Aim for five servings of fruits and veggies during your Sunday! <BR> <BR> <em>265</em> <em>401</em> <em>267</em> Sat, 24 May 2014 21:23:30 EST Saturday, May 24 - Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57979787 <BR> <BR> Good morning team. It's the holiday weekend to remember those who died in service to our country, as well as the start of summer. Let's use today to set a goal or two for the season ahead. Let's take a look at the goal boards on our start pages and use them to renew or set special goals to work on between now and Labor Day. And if there are goals on our board we no longer want to pursue, let's drop those for targets and habits we really care about. <BR> <BR> (After the long w... Sat, 24 May 2014 06:44:33 EST Friday, May 23 - challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57970156 Happy Friday! <BR> <BR> Let's read about streaks and see if we would like to start one: <BR> <BR> http://www.sparkpeople.com/resource/moti<BR>vation_articles.asp?id=88 <BR> <BR> I want to up my fitbit steps to 11k and see how many days I can keep it going. What do you think of using streaks to motivate yourself? Any thing you want to take on? Fri, 23 May 2014 07:59:39 EST Thurdsay 5-22 Challenge - Circle Squats http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57958569 Good morning! This is a "throwback" challenge that Kellie posted a while ago. Let's think of her and try it on again. Can't hurt for swim suit season... <BR> <BR> Just like it sounds, a different take on a squats, as you squat down, push hips out to the right pass through your center as you lower down a little more then push hips out to the left and back up, nice and slow. <BR> <BR> Keep your weight in your heels, don't let your knees go past your toes.Get as low as possible in good form... Thu, 22 May 2014 06:58:25 EST Wednesday Challenge 5-21 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57946543 How about strength training -- upper body -- using this coach Nicole video? Let's get those shoulders and arms looking good for summer clothes! <BR> <BR> http://www.sparkpeople.com/resource/vide<BR>os-detail.asp?video=39 <BR> <BR> <em>344</em> <BR> <BR> Wed, 21 May 2014 06:42:06 EST One Day Challenge 5-20 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57934807 Abs Day - pushups, planks, crunches, what's your pleasure? Do as many of your favorite as you can during the day. Remember, we don't have to do them all at once! <BR> <BR> Come back and say what you did and how it went. <BR> <BR> By tomorrow we will be "ripped!" Enjoy. <BR> <BR> <em>402</em> <BR> <BR> And here is a link for ideas, if you need 'em: <BR> <BR> http://www.womenshealthmag.com/fitness/a<BR>bs-exercises?cm_sp=Hotlist-_-Fitness-_<BR>-10AbsExercisesBetterThanCrunches Tue, 20 May 2014 06:50:47 EST Hi http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x57926815 I love the idea of a daily challenge - I'm always making up my own but I really love the idea & creativity that can come from someone(s) else doing the challenging :) I'm a 34 year old happily married working mom of a beautiful energetic 2 year old. Looking to get healthy and lose weight in the process. Mon, 19 May 2014 13:24:53 EST Monday 5-19 Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57921567 So how about making this Park Away Monday? Everytime we can, let's add a few steps by parking further from store, work, etc. than usual. <BR> <BR> If parking is not part of your life, try adding micro breaks--get up and walk around--on the hour. Let's just move more today and see how it goes. Let's share that. <BR> <BR> Mon, 19 May 2014 05:40:51 EST Sunday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57911421 We know Kellie's gone and having fun! So how about we do one Sunday activity that we think is totally fun and vacation-like, even though we are not with Kellie? <BR> <BR> I'm in the middle of a fun book and plan to spend at least an hour in those pages. And when know one's looking I'm going to skip around like a kid... It's been awhile (-: Happy Sunday, team mates. Sun, 18 May 2014 07:21:25 EST Exercise of the Day Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57905072 <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=142 </link> <BR> <BR> I often over look the exercise of the day, so today, let's all try it. Sorry I posted this late, first day off I have had in 13 days! Sat, 17 May 2014 13:09:40 EST 5/16/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57888946 Hey gang, Free Form Friday time. How will you challenge yourself today? <BR> <BR> My motorcycle is all packed for our trip tomorrow morning and an exercise band is packed and ready to go. I intend to do a few minutes of strength moves each day and get as much walking in as I can when we make stops. <BR> <BR> Ready, set, go! Thu, 15 May 2014 23:36:43 EST 5/15/14 - Hit the stairs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57876762 Stair climbers have better leg strength and aerobic capacity than those who take the elevator, leading to a greater quality of life. <BR> <BR> Let's see how often we can take the stairs to get where we are going or simply hit a flight or two of stairs for no reason a few times during the day. <BR> <BR> For an extra challenge, as you step up a step, lift your other leg behind you, contracting that glute muscle. <BR> <BR> No stairs available? Increase time on your feet, even if it's just t... Wed, 14 May 2014 22:29:57 EST 5/14/14 - Volunteer(s) needed http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57865378 I am leaving on a motorcycle road trip Friday morning so I'll leave it to you guys if someone would like to lead challenges for a few days or if you want to take turns. <BR> <BR> I will have internet access here and there so I'll pop in a couple times, see how everyone is doing. I will post the Friday challenge and will be back in time to post the challenge on Sunday the 25th. <BR> <BR> Bonus challenge.....pushups... <BR> <BR> Against the wall. For a variation, try a plyometric move by pu... Tue, 13 May 2014 23:37:26 EST 5/13/14 - Vitamin C http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57852075 Are you getting enough of the C? <BR> <BR> According to a Spark article, adult males need 90 milligrams of vitamin C daily and adult females need 75 milligrams daily. People who smoke need about twice as much vitamin C daily. <BR> <BR> Look beyond the orange juice and try a serving of red pepper, broccoli or kiwi. <BR> <BR> Vitamin C is water-soluble, the body excreets what it doesn't need, but don't go overboard since very large doses can cause kidney stones and diarrhea. <BR> <BR> If t... Mon, 12 May 2014 21:27:08 EST 5/12/14 - Quads/Hams http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57840379 Let's begin the week working the large muscles. It's important to work opposing muscles. <BR> <BR> Quads... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> <BR> <BR> Hamstrings... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=185 </link> <BR> <BR> According to livestrong.com: Hamstrings are responsible for bending your knees. If they’re strong, you can jump high, run fast and accelerate with explosive power. With well... Sun, 11 May 2014 22:13:19 EST 5/11/14 - Mothers Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57830283 Happy Mother's Day to all the moms reading this and the moms of those reading this. Take the day to relax and reach out to all moms in your life. <BR> <BR> Hopefully you have some time to spend on yourself. I will be doing the Spark Qi Gong video to recover from my active Saturday..... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30r </link> <BR> <BR> <em>213</em> Sat, 10 May 2014 22:12:19 EST 5/10/14 - Saturday Slouches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57821747 We'll have none of that now! POSTURE CHECK! All day, repeat, "shoulders back and down, abs in". Keep that in mind everywhere you go to make good posture a habit! <BR> <BR> If you haven't yet, check out the Spark article on posture information and exercises: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1407 </link> <BR> <BR> Remember, good posture makes you appear thinner and younger. Walk tall my friends! <BR> <BR> Sat, 10 May 2014 00:14:22 EST 5/9/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57808995 Here we are at Friday! How will you push yourself today? <BR> <BR> I need to watch my portions. That's been getting away from me lately. I will be going out for dessert Friday evening with the family after my niece's confirmation so I will be mindful! Thu, 8 May 2014 22:17:04 EST 5/8/14 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57796602 Work your thighs....inner and outer. Put a little power in your walk and build endurance to handle stairs. <BR> <BR> Outer thighs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Inner thighs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Don't forget to stretch: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=92 </link> Wed, 7 May 2014 21:38:37 EST 5/7/14 - Wednesday Wellness Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57782808 Give me a big <em>248</em> for each goal you meet today...... <BR> <BR> Eight cups of water <BR> Five servings of fruits and veggies <BR> At least 10 minutes of cardio <BR> At least 5 minutes of proper breathing: <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> <em>414</em> Tue, 6 May 2014 19:42:30 EST 5/6/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57771566 Try some exercises that work two muscles.... <BR> <BR> Hamstrings/inner thighs <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=185 </link> <BR> <BR> Biceps/quads (bonus, glutes too) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=51 </link> <BR> <BR> What's your favorite combo move? Mon, 5 May 2014 21:36:08 EST 5/5/14 - Monday Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57758480 How many fitness minutes can you rack up....walking, running, swimming, biking, yoga, stretching. <BR> <BR> Ready, set, GO! <BR> <BR> Cinco De Mayo challenge... Cook up or look up for later a healthy Mexican recipe. Sun, 4 May 2014 21:54:42 EST 5/4/14 - Renewal Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57746534 May 4th is Renewal day. Take this opportunity to renew yourself or a relationship that needs attention or both. <BR> <BR> Do your nails. <BR> Take a bath. <BR> Call a family member or friend you haven't talked to in a while. <BR> Stop and be present. <BR> <BR> BONUS CHALLENGE: Try the 15-minute Qi Gong video. It's my go-to when I need a little renewing. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> Sat, 3 May 2014 22:02:07 EST 5/3/14 - 10 minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57735414 Do something positive for ten minutes. <BR> <BR> Add ten minutes on to whichever cardio or strength training you have planned. <BR> Dance <BR> Sit down for ten minutes and track all of your food and all of your activity for the day. <BR> Don't have a plan for activity? Pick a ten-minute Spark video. <BR> <BR> Let's get moving! Fri, 2 May 2014 21:28:34 EST 5/2/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57722205 It's free-form Friday baby dolls! May is recommitment month. Recommit yourself to a goal that has escaped you lately. What step can you take today to get back to that goal? <BR> <BR> I have not tracked my food much the last few weeks so I'm getting back to that and I intend to run after work, rain or shine! <BR> <BR> Ready, set, GO! Thu, 1 May 2014 21:05:55 EST 5/1/14 - May Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57708942 May Day is celebrated around the world, not so much in the US (except for Hawaii, who celebrates Lei Day). <BR> <BR> Take this opportunity to brighten your day. Stop and pick up a flower, or a bunch, for your desk or your home. Or leave a basket of flowers on a neighbor's door. <BR> <BR> Dance! In Germany, they hold a dance on April 30 that lasts past midnight to "Dance into May". <BR> <BR> <em>125</em> <em>353</em> <em>354</em> <em>126</em> Wed, 30 Apr 2014 21:20:00 EST 4/30/14 - Spice It Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57695044 Put that spice rack to good use. Check out the Spark article that lists which spices go best with which foods. Try something you never have before. After all, variety is the SPICE of life. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=297 </link> <BR> <BR> Tue, 29 Apr 2014 20:59:49 EST 4/29/14 - Commercial Break Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57683363 Try some of these moves on commercial breaks or work your way down the list in between loads of laundry or errands.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_sparkpeople_commercial_break_wo<BR>rkout </link> <BR> <BR> Mon, 28 Apr 2014 22:13:57 EST 4/28/14 - Meatless Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57667082 Can we try another meatless Monday? Or at least make one meal meatless. <BR> <BR> From meatlessMonday.com - <BR> <BR> Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. <BR> <BR> If you are already in the habit of skipping meat, give the rest of us your favorite meatless meal. <BR> <BR> Bonus challenge, April 28 is Great Poetry Reading day. Pick up a poetry book, or do a search online to either exp... Sun, 27 Apr 2014 17:35:05 EST 4/27/14 - Assess Your Well-Being http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57657680 Take a few minutes during your Sunday to assess your well-being. Look at the articles in the the Spark article below and make a plan to improve any areas necessary. <BR> <BR> "It's easy to get caught up in the numbers—calories, pounds and pants size. But taking these daily wellness measurements is a good reminder that your overall feelings of health and well-being are just as important!" <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1358 </link> <BR> <BR> ... Sat, 26 Apr 2014 21:33:19 EST 4/26/14 - Opposing Muscle Groups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57645768 from Livestrong.com (and just about every health and fitness website).... <BR> <BR> "Balance your strengths with exercises focusing on opposing muscle groups. After working your chest, work your back. After performing biceps curls, work your triceps. Imbalances lead to chronic overuse injuries, spinal issues and even digestive problems due to poor posture. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type=core </link> <BR> <BR> Choose your muscle groups ... Fri, 25 Apr 2014 20:02:36 EST 4/25/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57634707 Hey guys and dolls, here we are again at Free Form Friday where it's up to you to push yourself. What needs to get done? What's been neglected? What do you want to try that you've never tried before? <BR> <BR> As for me, I'm challenging myself to relax and get a good night's sleep. I am running a 5K Saturday morning and I always stay up too late with nervous energy. <BR> <BR> Let's roll through the weekend strong! Ready, set, GO! Thu, 24 Apr 2014 21:25:37 EST 4/24/14 - Booty Call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57622499 Strengthening your glutes can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier. <BR> <BR> Pick a move from the Spark Five Minutes to a Better Butt article. Start with Thursday's move and continue each day or pick a move that works for you. <BR> <BR> Wed, 23 Apr 2014 22:33:11 EST 4/23/14 - Just 10 Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57608959 Studies show you can improve yourself in just 10 minutes a day. <BR> <BR> Check out the 10-minute cardio blog with links to ten-minute cardio workouts. Try one in addition to your regularly-planned workout. MAJOR CALORIE BURN! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=our_fastest_cardio_workouts </link> <BR> <BR> April 23rd is Take A Chance Day. Take a chance on a workout you haven't tried yet, haven't tried in a while or extend your cardio time! <BR> <BR> Ready, set... Tue, 22 Apr 2014 20:42:46 EST 4/22/24 - Beauty Foods http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57596663 Not just for the girls....pick your focus from the following Spark article... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=1669 </link> <BR> <BR> Our diets affect not just our weight but out bodies from the top down, the inside out. <BR> <BR> I'm going to focus on foods that may contribute to joint health. Which area will you pick? <BR> <BR> <BR> Mon, 21 Apr 2014 20:50:32 EST 4/21/14 - Combo http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57584381 Burn more calories in less time by working multiple muscles in one move. Try a wall sit with a bicep curl... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=51 </link> <BR> <BR> Try doing two sets of 12 as directed in the above demo. If it's too much, just try a couple or do it without weights. <BR> <BR> Sun, 20 Apr 2014 21:45:31 EST 4/20/14 - Breathing Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57574344 Try to find 10 minutes to follow this breathing exercise.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Many of us have had a busy week getting ready for Easter or just a busy week in general. Give yourself 10 minutes to breathe in the good and release the tension. <BR> <BR> If you celebrate, I wish you a very happy Easter. If not, I hope you have a peaceful Sunday! <BR> <BR> <em>449</em> <em>414</em> Sat, 19 Apr 2014 22:17:36 EST New Member http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x57572776 Hello, I am emily. I am 21 and I am currently going to college at LFCC. I have always struggled with my weight. I am currently 153 lbs and I am trying to get some of the excess weight off so I don't get winded as easily and can be healthier over all. Sat, 19 Apr 2014 19:32:01 EST 4/19/14 - Benefits of Garlic http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57562221 April 19 is National Garlic day. Garlic is a great way to add flavor without extra calories or sodium. <BR> <BR> Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. <BR> <BR> Read the following Spark article for more about the health benefits of garlic and a few Spark recipes..... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=1791 </link> Fri, 18 Apr 2014 19:43:46 EST 4/18/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57551751 Okay gang, what is your challenge for your Friday? <BR> <BR> I will be doing some plank work, some regular planks and some side planks. Workin on my plan. <BR> <BR> BONUS CHALLENGE: April 18 is International Juggler's Day. Grab some scarves, small lightweight balls, whathaveyou, give it a try and have fun! <BR> <BR> <em>213</em> Thu, 17 Apr 2014 22:05:59 EST 4/17/14 - Rhomboid (shoulder) Squeezes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57539279 Work your Rhomboids! This will help improve your posture. Good posture makes you look slimmer than you are! <BR> <BR> You can do this with our without weights. Try without weights first if you've never worked this area before, If you use weights, make it light! <BR> <BR> Stand with feet hip-distance apart, slight bend in the knee to protect your back <BR> You can do this sitting as well <BR> Lift arms out in front of you, shoulder height <BR> Pull your arms back so your elbows are behind yo... Wed, 16 Apr 2014 21:16:16 EST I can do it.. ONE day at a time. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x57531770 Hello everyone, I am Gail I live in Texas, I joined SP last year and lost about 20 lbs, then I took a couple weeks off, then a couple months and now its been almost a year since I left, oh, I am so glad to be back and find this ONE DAY Challenge. <BR> <BR> I BELIEVE I can get through One Day! Starting Today! <BR> <BR> Good luck to all, I enjoy reading your stories of success, stumbles and getting back up.. because that is ME! I stumbled, I am back on my feet and away I go! I am glad t... Wed, 16 Apr 2014 09:06:37 EST 4/16/14 - Circle Squats http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57527812 Just like it sounds, a different take on a squats, as you squat down, push hips out to the right pass through your center as you lower down a little more then push hips out to the left and back up, nice and slow. <BR> <BR> Keep your weight in your heels, don't let your knees go past your toes.Get as low as possible in good form. Try ten one direction then ten in the opposite direction. <BR> <BR> ALTERNATE/BONUS CHALLENGE: April 16 is National Stress Awareness week. Take five minutes for so... Tue, 15 Apr 2014 22:31:48 EST 4/15/14 - Anti-inf ammatory foods http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57514411 Ibuprofen is necessary for many of us but I wonder what would happen if we consistently add the following foods to our diet.. <BR> <BR> 1. Berries <BR> As a general rule, colorful foods tend to be high in antioxidants and other healthy compounds. Fruits certainly fall into this category. Acai, blueberries raspberries and blackberries are very high in anthocyanins, a class of polyphenols that helps give them their vibrant color. <BR> 2. Cacao <BR> The main ingredient in chocolate, cacao is r... Mon, 14 Apr 2014 21:21:44 EST 4/14/14 - Arm Circles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57501797 Let's go back to gym class for a simple (but intense)calisthenic. <BR> <BR> Arm circles force your trapezius, deltoids and the muscles of your upper arms to contract and relax. This can help improve muscle tone and build muscle over time. <BR> <BR> Stand with arms out to your sides making a T formation. Circle forward ten times, then circle back ten times. If you're up for it, try two or three sets. Make sure to get a good shoulder stretch afterward. <BR> <BR> Skip this if you have shoulde... Sun, 13 Apr 2014 21:56:31 EST 4/13/14 - Rise and Shine Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57490666 They can be done any time of day to set the the tone for the rest of the day... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> Stretch it out. Sat, 12 Apr 2014 22:44:13 EST 4/12/14 - Portions http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57478819 I saw a lot of special plans and celebrations this weekend for most of us. There will be temptations. <BR> <BR> Watch portions Saturday. If you must or want to indulge, keep the portion sizes small so you can enjoy without feeling deprived. <BR> <BR> Bonus challenge: WATER, WATER, WATER. Keep it flowing and try to add some fruit or a slice of cucumber to your water. <BR> <BR> Life should be celebrated. Make it great! Fri, 11 Apr 2014 21:01:14 EST 4/11/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57467052 I saw a lot of great weekend plans! <BR> <BR> Check in towards the end of your Friday letting everyone know which of your weekend goals you completed. <BR> <BR> Go forth and be accountable! <BR> <BR> <em>104</em> <BR> Thu, 10 Apr 2014 22:10:10 EST 4/10/14 - Plan for the Weekend http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57454068 I have seen the quote by both Winston Churchill and Benjamin Franklin... If you fail to plan, you are planning to fail. <BR> <BR> On a recent Spark Radio episode they talking about how easy it is to get off-track on the weekends due to failing to plan ahead. It was suggested that a plan is put in place on Thursday to get through the weekend. <BR> <BR> So, sound off, how will you plan to stay on track through the weekend? Post it here, post it on the fridge or blog about it or all of the abo... Wed, 9 Apr 2014 21:53:39 EST 4/9/14 - Functional Fitness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57440909 It's time for another functional fitness exercise. A healthy lifestyle is about more than losing weight and running races. We need to be functionally fit as well. <BR> <BR> Try a stair climb with a bicep curl. From Sheknows.com... <BR> <BR> Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned and toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to... Tue, 8 Apr 2014 21:31:27 EST 4/8/14 - Tricep Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57427520 Tone your triceps. Check out the spark article explaining 10 tricep exercises... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=10_exercises_that_target_the_triceps </link> <BR> <BR> Most if us concentrate on building beautiful biceps. Don't neglect the opposing muscle. <BR> <BR> I will be working a few of these in addition to my planned workout. Mon, 7 Apr 2014 21:31:10 EST 4/7/14 - World Health Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57408977 I need to post a little early since I will be busy tonight. April 7 is World Health Day sponsored by the United Nations World Health Organization. <BR> <BR> Celebrate by making sure you are doing everything you can to remain healthy..... <BR> <BR> throw away the unnecessary junk food in your kitchen <BR> go shopping for fruits, veggies, complex carbs etc <BR> make that doctor's appointment or screening test you've been putting off <BR> get outside <BR> play <BR> meditate <BR> <BR> BONUS CH... Sun, 6 Apr 2014 14:23:50 EST 4/6/14 - Sorry Charlie day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57400942 April 6 is Sorry Charlie day. We have all been rejected and dejected a time our two in our lives and our journeys. We have survived and in many cases became stronger and learned valuable lessons. <BR> <BR> Take a minute today and reflect upon a past dejection. Then, smile with the realization that... <BR> "_ _ it happens....to all of us!" <BR> <BR> Write your lessons learned in private journal or blog about it. <BR> <BR> BONUS CHALLENGE: Pay attention to your vitamin C. Vitamin C helps co... Sat, 5 Apr 2014 21:38:41 EST 4/5/14 - Sneaky ST Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57388987 I'm sure we all have a busy Saturday of errands and events. Find some time for some sneaky abs and butt work. <BR> <BR> We've done the sneaky abs before.... contracting your abs while brushing your teeth, washing dishes, standing in line at the store etc. <BR> <BR> We have also done squats. Let's put it all together. Find some time to alternate... contract your abs, do a squat (make sure to put your weight in your heels and stick that tush way out there). <BR> <BR> Okay, can't hardly do t... Fri, 4 Apr 2014 21:24:22 EST 4/4/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57376929 Excellent efforts on the protein. Keep it up! <BR> <BR> How will you challenge yourself today? I will be getting some yoga time. <BR> <BR> Let's hear it! Thu, 3 Apr 2014 21:28:32 EST 4/3/14 - Protein Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57364360 Are you getting enough protein? Protein is an important building block of bones, muscles, cartilage, skin, and blood. How many sources of protein can you get today? <BR> <BR> COMPLETE PROTEIN SOURCES (provides all nine essential amino acids): <BR> <BR> Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. <BR> <BR> INCOMPLETE PROTEIN SOURCES (do not contain all nine amino acids): <BR> <BR> Plant sources of protein include legumes (dried bean... Wed, 2 Apr 2014 22:00:54 EST 4/2/14 - One Minute http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57350383 You can do anything for one minute! I have heard that statement in quite a few workout classes I have taken over the years. Amazingly enough, it is true. I just reminded myself today during the upper body workout I did. <BR> <BR> So take one minute today, set a timer, watch a clock, and try to do as many exercises as you can in that minute. For example, one minute of crunches or a one-minute plank, or one minute of pushups, jumping jacks, you name it! <BR> <BR> OR this doesn't have to be ab... Tue, 1 Apr 2014 21:09:31 EST 4/1/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57336935 No foolin, Start an admirable April by combining two types of cardio... <BR> <BR> -Pick two Spark cardio videos... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>category.asp?category=2 </link> <BR> <BR> OR <BR> <BR> - Get outside, alternate between a brisk and a slow walk or walking and running. <BR> <BR> Let's rack up some cardio minutes to start the month on an active note. Remember, a body at rest, stays at rest, a body in motion, stays in motion! <BR> Mon, 31 Mar 2014 21:58:08 EST 3/31/14 - functional fitness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57323499 Functionality: Even though you lift your kids and groceries with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. <BR> <BR> Stand with your feet wide, holding a light medicine ball (or a soup can or bottle of water etc) in front of you in both hands. <BR> Squat down, moving your rear back and keeping your knees over your ankles, and lower the medicine ball to the floor, keeping your head up and back straight (d... Sun, 30 Mar 2014 22:26:51 EST 3/30/14 - Sunday Stretch and Pamper http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57308476 Congratulations to everyone that participated in the Spark Boot Camp challenges this week and to all that chimed in on their own challenges!! Way to work the week and way to keep me accountable! <BR> <BR> This is what I was following this week in case you want to do it again on your own.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1102 </link> <BR> <BR> Find some time Sunday to pamper yourself and get a good stretch in. Wind down from the week and set you... Sat, 29 Mar 2014 17:59:20 EST 3/29/14 - 7-Day Boot Camp Day Seven http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57299127 Here we are, last day of boot camp. You can take a break from cardio today...if you want to that is and do the spark 9-minute Core Workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=74 </link> <BR> <BR> ALTERNATE CHALLENGE: Push-up Levels. Pick your level and aim for three sets of ten or mix and match.... <BR> <BR> Wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Modified on the floor: <BR> ... Fri, 28 Mar 2014 21:20:22 EST 3/28/14 - 7-Day Boot Camp Day 6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57286788 We are SOOOOO close! Get 30 minutes of cardio of your choice and do the 7-minute Tone Up With Dumbells video: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=75 </link> <BR> <BR> The cardio can be 3 easy 10 minute walks throughout the day. No need to go hard core if you need a break. <BR> <BR> ALTERNATE CHALLENGE: Free Form Friday. How will you choose to challenge yourself today? In addition to the boot camp workout, I will be shopping for freggies. I've been l... Thu, 27 Mar 2014 21:34:49 EST 3/27/14 -7-Day Bootcamp Day Five http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57274687 We are moving closer to the end of the Spark Bootcamp workout. Today, get 30minutes of cardio of your choice, then follow the Spark Bootcamp 10-minute Lean Legs Workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=76 </link> <BR> <BR> ALTERNATE CHALLENGE: How many ways can you add calcium to your diet: <BR> <BR> Add beans to soups, chili, and pasta dishes. <BR> Use milk instead of water in soups, breads, sauces, or salad dressings. <BR> Add milk to tea or c... Wed, 26 Mar 2014 22:04:33 EST 3/26/14 - 7-Day Boot Camp Day Four http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57261832 Hey gang! Great job so far! How is everyone feeling? Powerful? Accomplished? <BR> <BR> Onward to day four with 30 minutes of cardio of your choice (remember you can break up up into a few minutes rough out the day) and then the 7-minute Belly Blaster video.. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=77 </link> <BR> <BR> ALTERNATE CHALLENGE: Jacks, jumping or no jumping. Aim for at least three sets of ten. Pick your level or mix it up... <BR> <BR> No impa... Tue, 25 Mar 2014 21:36:10 EST 3/25/14 - 7 Day Boot Camp, Day Three http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57249237 Hey kids. Here we are at day three. Let's continue the party with 30 minutes of cardio and the Spark 7-minute Arm Shaper video. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=78 </link> <BR> <BR> ALTERNATE CHALLENGE - Posture Check. Good posture improves your appearance, opens airways to improve proper breathing and reduces wear and tear on joints. <BR> <BR> Challenge yourself to keep your shoulders rolled back and down and your abs pulled in all day long. <B... Mon, 24 Mar 2014 21:31:28 EST 3/24/14 - 7-Day Bootcamp , Day Two http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57236314 Day two of the Spark 7 Day Bootcamp includes 30 minutes of cardio and the Spark 10-Minute Lower Body Blast video: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=79 </link> <BR> <BR> You can break up your 30 minutes of cardio into a few minutes throughout the day if need be. <BR> <BR> ALTERNATE CHALLENGE: Sneaky abs. Any time you are standing still (brushing your teeth, standing in line, doing dishes etc) contract your abs for a count of two and release. Aim f... Sun, 23 Mar 2014 21:01:56 EST 3/23/14 - 7-Day Bootcamp, Day One http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57225513 Welcome to day one of the Spark People 7-day Boot camp challenge. Today we will do the 10-minute Cardio Kickboxing workout video. This includes a warm up, cool down and stretch. <BR> <BR> You can do this video low-impact as Coach Nicole instructs through the video: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=80 </link> <BR> <BR> Alternate Challenge: Get a full body stretch done. Pick two upper body and two upper body stretches to perform. Make sure you warm... Sat, 22 Mar 2014 21:47:37 EST 3/22\14 - water http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57215088 Is everyone getting their eight cups! <BR> <BR> Get creative by adding fruit to your water. Maybe a slice if cucumber. Look for referees hong fruits and veggies as well...serve yourself some celery or watermelon in addition to you H2O! <BR> <BR> <em>274</em> <em>491</em> Fri, 21 Mar 2014 22:34:09 EST Changing my lifestyle. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x57210496 Hi everyone, my name is Connie and I started my journey on March 5, 2014. I don't want to be on any diets but want to change my lifestyle to be healthy. I am really done with being tired and just want to know I've done everything I can to spend as many years in this world to be with my children, and hopefully one day in the far future grandchildren. :) <BR> I read and have started to follow Dolvett Quince "The 3-1-2-1 Diet" and I can honestly say I love it. I'm hoping to find friends on her ... Fri, 21 Mar 2014 13:59:49 EST 3/21/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57202594 Okay gang, it's Free form Friday. How will you choose to challenge yourself and make it a Fabulous Friday! <BR> <BR> I just finished the Spark Streak Into Spring 20-day challenge by strength training for 10 minutes every day. I'm going to keep the streak going. <BR> <BR> Ready, set, GO! <BR> <BR> <em>185</em> Thu, 20 Mar 2014 21:47:02 EST 3/20/14 - Celebrate Earth Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57190663 It's the first day of Spring on this side of the globe. Celebrate by educating yourself about Earth Day. <BR> <BR> I found the following article by Senator Gaylord Nelson on how the first Earth day came to be: <BR> <BR> <link>earthday.envirolink.org/history.html </link> <BR> <BR> If the weather is nice in your area, fit in a nice long walk and appreciate everything you see. If you have a busy day, try to get outside for at least five minutes. <BR> <BR> Be extra diligent about recyclin... Wed, 19 Mar 2014 22:27:59 EST 3/19/14 - Strong Flexible Feet http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57177626 Improve the strength and flexibility of the feet and ankles to improve balance and increase mobility: <BR> <BR> These five exercises will help you to strengthen and stretch all ten toes, and develop flexible strength from the ground up. <BR> <BR> <link>These five exercises will help you to strengthen and stretch all ten toes, and develop flexible strength from the ground up. </link> <BR> <BR> How many can you do? <BR> <BR> Tue, 18 Mar 2014 21:06:16 EST 3/18/14 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57165602 Double up on the calorie burn. Pick two muscle groups to work and then pick a move or two that targets those muscles. <BR> <BR> This link will display core moves, then you can click links for upper body or lower body moves. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp?exercise_type=core </link> <BR> <BR> I'm going to do a few sets of side planks and pushups on a ball. <BR> <BR> BONUS CHALLENGE: do 10 jumping jacks in between the sets you pick. Mon, 17 Mar 2014 21:41:32 EST 3/17/14 - Go Green http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57150452 Happy St. Patrick's Day! <BR> <BR> Everybody is Irish on St. Patrick's Day. Try to include something green at every meal and in every snack. <BR> <BR> A few ideas.... <BR> <BR> If you like smoothies, try a green smoothie by adding some spinach. <BR> Put some lime or cucumber slices in your water. <BR> Spread some avocado on your toast. <BR> Have a side salad with lunch or dinner. <BR> <BR> Share your favorite green food tip. <BR> <BR> <em>441</em> <em>440</em> <em>137</em> Sun, 16 Mar 2014 18:07:25 EST 3/16/14 - Breathe http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57141743 Hopefully you don't have too much on your plate today or can at least find 5-10 minutes to practice some good, cleansing breathing.... <BR> <BR> "Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff." <BR> <BR> Check out this spark article to practice just a few minutes of good, cleansing breaths. <BR> <BR> <link>www.sparkpeople.com/resour... Sat, 15 Mar 2014 22:28:15 EST 3/15/14 - ABsolutely fabulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57130883 A strong core helps us with everyday activities and prevents injuries. What is your favorite core activity you can fit in today? <BR> <BR> Short on time? Find several opportunities to contract your abs whole running errands, driving, brushing your teeth etc. <BR> <BR> Try the Spark seated core workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=42 </link> <BR> <BR> Or try the crunch less core workout: <BR> <link>www.sparkpeople.com/resource/videos-<BR>... Fri, 14 Mar 2014 22:43:49 EST 3/14/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57118248 Okay, it's free form Friday again. How will you challenge yourself today. <BR> <BR> I am changing my step goal from 10,000 to 12,000 steps per day. Many days I go over that anyway so now that the weather is finally getting nicer I'm going make 12,000 my minimum. <BR> <BR> Ready, set, go! Thu, 13 Mar 2014 21:48:02 EST 3/13/14 - Popcorn Lover's Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57103869 The second Thursday in March is Popcorn Lover's Day. Celebrate by making a healthy popcorn snack with air-popped popcorn and creative toppings. <BR> <BR> Check out the Spark article for ideas: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=23_ways_to_top_your_popcorn_for_und<BR>er_150_calories </link> <BR> <BR> I'm going to try garlic powder and olive oil. Wed, 12 Mar 2014 18:30:22 EST 3/12/14 - Hit The Stairs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57092924 Read the following article on a study regarding people who regularly use the stairs. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=can_taking_the_stairs_really_prolon<BR>g_your_life_you_bet </link> <BR> <BR> Take the stairs as often as you can today. <BR> Step up and down one or two stairs if you cannot manage a whole flight. <BR> Run up a flight of stairs instead of walking up. <BR> <BR> If you do not have access to stairs, aim for an extra 10 to 15 minutes of the cardio ... Tue, 11 Mar 2014 22:09:05 EST 3/11/14 - Johnny Appleseed day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57080509 Celebrate Johnny Appleseed day by grabbing an apple or two today. <BR> <BR> Chop up an apple to put in oatmeal. <BR> Slice up an apple and dip in peanut butter. <BR> Apple slices paired with cheddar cheese. <BR> <BR> Apples are an excellent source of fiber and potassium. If you don't have apples today, add them to your shopping list. <BR> <BR> Mon, 10 Mar 2014 21:49:27 EST Good Morning SparkTeam! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2107x57073340 My name is Sandy and I love long walks on the beach! ;) Unfortunately, I live in landlocked Kansas, but I still enjoy prairie sunset walks with my 2 little doggies. I'm starting the newest journey to getting my health back in control including losing weight. I'll start doing well then get whatever virus is going around (then start all over again)! I'm on the down slope of a sinus infection, I'm still taking my antibiotics like a good girl, and hopefully will be back to 100% again soon. ... Mon, 10 Mar 2014 10:57:12 EST 3/10/14 - Let The Sunshine In http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57067429 It looks like many areas will are expecting warm temps for Monday. Sunlight is an excellent source of vitamin D and it's free. If you are able to try to get out and get some sun on your face. <BR> <BR> ALTERNATE CHALLENGE: whatever activity you have planned, try to do an extra two to five minutes. Sun, 9 Mar 2014 21:53:44 EST 3/9/14 - Active rest http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57056987 Are you familiar with active rest? It's a hybrid between resting and exercising. Some of the benefits of active resting are: <BR> <BR> Help your muscle soreness to go away faster <BR> Help your muscles recover and repair <BR> Enhance your psychological/mental recovery <BR> Promote mental and physical relaxation <BR> <BR> Check out this spark article to include active stretching in your day.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=fitness_defined_active_and_passive_<... Sat, 8 Mar 2014 22:43:00 EST 3/8/14 - Get Your Calcium http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57046015 Are you getting enough calcium? Try some of the following 15 Spark tips to get more calcium. <BR> <BR> Add beans to soups, chili, and pasta dishes. <BR> Try plain yogurt as a vegetable dip. <BR> Stir some nuts into a yogurt cup as a snack. <BR> Include leafy vegetables in baked casseroles such as lasagna. <BR> Eat hot oatmeal made with milk for breakfast. <BR> Snack on crunchy broccoli instead of potato chips. <BR> <BR> Check out the following Spark article for more ideas.... <BR> <BR> <... Fri, 7 Mar 2014 22:46:25 EST 3/7/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57033256 Pick your challenge or challenges for today. <BR> <BR> I intend to continue the Spark Streak Into Spring challenge with at least 10 minutes of upper body strength training. <BR> <BR> I'm also going to try to hit five freggies. It seems to be a bit challenge for me the past couple weeks. <BR> <BR> Ready, set, GO! Thu, 6 Mar 2014 21:16:57 EST 3/6/14 - Stay in Balance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57021678 From the National Institute of Health.... <BR> <BR> Don't overlook balance exercises to prevent falls and maintain control of your body, whether moving or standing still. <BR> <BR> Try these moves out. If you are unsteady, stand near a sturdy chair or wall. <BR> <BR> Standing on One Foot: <BR> <BR> Stand on one foot, hold for 10 seconds, repeat 10 times Switch legs and repeat 10 times. <BR> <BR> Walking heel to toe: <BR> <BR> Place the heel of one foot in front of your other foot's toes... Wed, 5 Mar 2014 22:39:16 EST 3/5/14 - Freggiesi http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x57008552 Is everyone getting their five a day consistently? Check out this spark article for five easy ways to get it done. <BR> <BR> Which ones can you do today? Which ones will you use going forward? <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=161 </link> Tue, 4 Mar 2014 22:38:04 EST 3/4/14 - improve Your Posture http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56995331 All day, keep reminding yourself to roll your shoulders back and down and pull in your abs. Leave yourself sticky notes or set a few reminders on your calendar if need be. <BR> <BR> From the Spark article on improving posture... Sit and stand with proper posture and you will physically look 10 years younger—and 10 pounds lighter. Psychologically, good posture conveys confidence, poise and leadership. <BR> <BR> Let's fix rounded shoulders: <BR> <BR> <link>www.sparkpeople.com/resource/exer... Mon, 3 Mar 2014 22:30:41 EST 3/3/14 - Booty call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56980426 Okay, not THAT kind of booty call. Let's work the strongest muscle in the body. Try one or all four of the body weight exercises for a better butt. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1947 </link> <BR> <BR> If you have difficulty with floor exercises, find a few minutes, a few times throughout the day to context your glutes in sets of 10. <BR> <BR> BONUS CHALLENGE: at least 10 minutes of cardio! Sun, 2 Mar 2014 21:31:12 EST 3/2/14 - Celebrate Seuss and Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56966948 Let's enjoy the Sunday. March 2nd is Dr. Seuss' birthday... <BR> <BR> “I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It's a way of looking at life through the wrong end of a telescope. Which is what I do, And that enables you to laugh at life's realities.” <BR> <BR> So today, let's have fun. Do you have board games you can blow dust off of and play? <BR> Is the weather good enough by you to go out and play? <BR> Is there a good comedy showing at ... Sat, 1 Mar 2014 21:02:08 EST 3/1/14 - Peanut Butter Lover's day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56955012 March 1st is peanut butter lover's day. Are you a peanut butter lover? Celebrate the day with a healthy peanut butter snack. It is an excellent source of protein and healthy fats. <BR> <BR> Try the Spark no-bake peanut butter fudge protein bars: <BR> <BR> <link>recipes.sparkpeople.com/recipe-detai<BR>l.asp?recipe=662771 </link> <BR> <BR> Or put some peanut butter and raisins on a stalk of celery. <BR> Or apple slices dipped in peanut butter. <BR> <BR> What's your favorite peanut butte... Fri, 28 Feb 2014 21:31:51 EST 2/28/14 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56941819 How will you challenge yourself today? Check in with the challenge of your choice and then pop back in later to let us know how you did or make one post later with what you did. <BR> <BR> I've had a sad and stressful week so I will be challenging myself to get back to more sparking....tracking everything I eat and commenting on blogs. <BR> <BR> Let's end the month on a strong note! Thu, 27 Feb 2014 21:33:37 EST 2/27/14 - Portion control http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56928607 Have you educated yourself on portion control? <BR> <BR> How many of the Spark 10 portion control pointers can you accomplish in your day: <BR> <BR> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=40 </link> <BR> <BR> <BR> <BR> <BR> Wed, 26 Feb 2014 21:33:47 EST 2/26/14 - Calorie torching cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56907209 I'm posting way early. It's going to be a long day and evening for me today away from the computer. <BR> <BR> I need a little jump start this week so if you do too or just want something different to do, give this a try on Wednesday: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=have_a_ball_with_this_calorietorchi<BR>ng_workout </link> <BR> <BR> Watch it all the way through first, see where you can make modifications based on your fitness level. <BR> <BR> <em>185</em> Tue, 25 Feb 2014 08:31:50 EST 2/25/14 - Sneaky abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56903079 Whatever you are doing right now, pull your abdominal muscles into your spine and hold for a second. <BR> <BR> Now, how many opportunities can you find during the day to do a set of ten? Sitting at your desk, washing dishes, brushing your teeth. <BR> <BR> Work in the obliques too, while brushing your teeth, pull your abs in and slightly bend to each side using your obliques to move you. <BR> <BR> Keep a slight bend in your knees to protect your back. <BR> <BR> Go forth and build a stron... Mon, 24 Feb 2014 21:30:49 EST 2/24/14 - Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56892137 Check in today with how many cardio minutes you accumulate. It can come from a simple walk to a kickboxing routine and everything in between. <BR> <BR> You can break it up in a few minutes here and there throughout the day. Take a jumping jack break, take a quick walk after lunch, pick a Spark video. <BR> <BR> Let's get moving today! <BR> <BR> <em>185</em> Mon, 24 Feb 2014 06:01:26 EST 2/23/14 - Natural skin care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56876916 Pamper your face today. Check out the Spark article about homemade beauty recipes. If there are any guys lurking out there, this includes you too. Healthy skin care is not just for women. <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=911&page=2 </link> <BR> <BR> Make it a day to pamper yourself. <em>30</em> Sat, 22 Feb 2014 20:44:15 EST 2/22/14 - nutrition tracker http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56865804 How has nutrition tracking been going? <BR> <BR> Make sure today to record everything, the good, the bad and the ugly. <BR> <BR> Do you use groupings and favorites? They are a quick way to track what you eat and drink most often. Fri, 21 Feb 2014 21:15:34 EST 2/21/14 - Free Form Friday! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56852982 As suggested by a team member, today you pick the challenge and report in to let us know how you did. <BR> <BR> How will you challenge yourself today? <BR> <BR> I have been slacking off on my daily one-minute plank. I restarted that habit on Monday so I will make sure to get that done in addition to my other ab work. <BR> <BR> Thu, 20 Feb 2014 20:39:10 EST 2/20/14 - Lower Back Love http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56840719 It's important to include functional fitness into our routines. Show your lower back some love on a daily basis to avoid future injuries. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=234 </link> <BR> <BR> There are some exercises on the floor but there are a couple stretches you can do lying in bed. <BR> <BR> <em>401</em> <em>418</em> Wed, 19 Feb 2014 21:57:35 EST 2/19/14 - Wednesday Wellness challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56826678 How many of the 10 tips for wellness (as recommended by Spark) can you fit into your day? <BR> <BR> 1 Drink water <BR> 2 go for a walk <BR> 3 Call a friend <BR> 4 Journal <BR> 5 Soak your feet <BR> 6 Send a thank you note <BR> 7 Eat a healthy snack <BR> 8 Chew sugar-free gum <BR> 9 Organize your space <BR> 10 Take "five" <BR> <BR> Read the Spark article for further details on this top ten list: <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=270 </link> <BR> Tue, 18 Feb 2014 20:43:20 EST 2/18/14 - Two For Tuesday Combos http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56814191 Let's torch some major calories in minimal time. Try either or both of the following moves that work two muscle groups. <BR> <BR> Wall sit with dumbbell: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=51 </link> <BR> You can use soup can or no weights at all. <BR> <BR> Wood chop with medicine ball: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=465 </link> <BR> Again use a soup can or water bottle if you don't have a medicine ball. <BR> <BR> ... Mon, 17 Feb 2014 21:33:18 EST 2/17/14 - Meatless Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56797655 Let's aim for a meatless Monday. You may or may not have heard or read about this national health campaign. If a meatless day is unrealistic for you, try one meatless meal. <BR> <BR> Here's a snippet from the Meatless Monday Spark article: <BR> <BR> "On average, people who eat less meat are leaner, less apt to weight gain than people who eat the most meat, less prone to cancer, especially colorectal cancer, and suffer from fewer heart problems." <BR> <BR> Check out the article for more inf... Sun, 16 Feb 2014 15:45:56 EST 2/16/14 - Check in http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56790652 Who... <BR> <BR> Drank 8 cups of water <BR> Had five servings of fruits and vegetables <BR> Got at least 10 minutes of cardio <BR> Did a full-body stretch <BR> <BR> <em>274</em> <em>550</em> <em>185</em> <em>401</em> <BR> Sat, 15 Feb 2014 23:37:28 EST 2/15/14 - Towel Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56776618 I'm posting early since I will be out tonight. Try a couple moves, or the whole workout: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_towel_workout_makes_toning_easy </link> <BR> <BR> I hope everyone is having a safe and warm Valentine's day. Fri, 14 Feb 2014 18:24:56 EST 2/14/14 - Heart Healthy Foods http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56765893 <em>129</em> Happy Valentine's Day <em>129</em> <BR> <BR> Show your heart some love with heart-healthy foods. How many can you squeeze into your day? If you see this too late, not to worry, make a note for the next day and the next etc. <BR> <BR> Salmon <BR> Flaxseed <BR> Oatmeal <BR> Black or Kidney Beans <BR> Almonds <BR> Walnuts <BR> Red Wine <BR> Carrots <BR> Spinach <BR> Sweet Potato <BR> <BR> Check out the heart-healthy foods article on WebMD for more heart-healthy foods optio... Thu, 13 Feb 2014 21:00:01 EST 2/13/14 - Take to the Stairs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56754172 How many stairs can you tackle (safely) at work, at home, at the mall? Shout it out proud whether it's two or 40! <BR> <BR> No access to stairs? Pick a favorite Spark cardio workout or your favorite cardio DVD. Share with all of us what you pick. <BR> <BR> Some benefits of using the stairs regularly: <BR> <BR> *Adding stairs to your day can add years to your life. Studies show that risk of cardiovascular disease and death is lower among those who are regular Stair climbers. <BR> <BR> *Sta... Wed, 12 Feb 2014 21:43:47 EST 2/12/14 - ABsolutely fABulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56741179 A strong core is important to help us through daily tasks, lessens wear and tear on the spine and improves balance among other benefits. <BR> <BR> Working the core is more than working towards six-pack abs. It's important to work the obliques and lower back as well. <BR> <BR> Choose your core workout: <BR> <BR> 12-minute seated core workout: <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=42 </link> <BR> <BR> Or try one or two of the many plank moves on Spark... Tue, 11 Feb 2014 21:53:57 EST 2/11/14 - Eat Slowly http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56728448 We've all read about eating slowly as a weight-loss tip but do we all actually do it consistently each day? Try to be aware at each meal and with every healthy snack to take time between each bite and chew thoroughly before swallowing. <BR> <BR> Other benefits to eating slowly... <BR> <BR> Chewing food slowly begins the digestive process before the food is swallowd. <BR> Superior nutrition absorption. <BR> Less indigestion. <BR> <BR> Read the following Spark article about eating slowly: <B... Mon, 10 Feb 2014 22:00:38 EST 2/10/14 - TV workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56714400 Are you watching the Olympics or any other network TV show? Put your TV time to good use with these commercial moves: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_sparkpeople_commercial_break_wo<BR>rkout </link> <BR> <BR> Not watching TV? Pick at least 3 moves to try and let us know how it went. <BR> <BR> <BR> <BR> Sun, 9 Feb 2014 21:47:17 EST 2/9/14 - Relax http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56701976 Take 15 minutes to relax. Try the Spark Chi Gong video. It's a great way to slow down and loosen up... <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> <BR> <BR> Share your favorite ways to slow yourself down. <BR> <BR> Also, stop by team member MOMNAMEMANTOOTH's blog and congratulate her on her first 5K. <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5618833 </link> Sat, 8 Feb 2014 22:25:06 EST 2/8/14 - Early Morning Water http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56688336 I'm posting early so hopefully team members in time zones ahead of me see it in time. If not, try again the next day, and the next day etc. <BR> <BR> Try to get in one cup of water first thing in the morning....BEFORE coffee, tea or pop. This was hard for me at the start but now I drink two cups of water before I leave for work. <BR> <BR> Start with a half cup of warm water if your stomach is sensitive first thing in the morning. <BR> Take a sip of water in between sips of your favorite mor... Fri, 7 Feb 2014 19:36:59 EST 2/7/14 - Send a Card to a Friend Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x56677107 February 7th is Send a Card to a Friend day. Do ya think the card companies wanted to squeeze in an extra holiday before Valentine's day?? <BR> <BR> No matter how it started, stop today and pick up a card or two to and mail it to a friend or family member "just because". Think of the smile on their face when they go to their mailbox! <BR> <BR> Another idea would be to grab a card for yourself. Give yourself a well-deserved pat on the back cards or words of encouragement, whatever you need.... Thu, 6 Feb 2014 21:38:48 EST