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 8/17/17 - Short Bursts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67366485 Spread out your activity in ten minute increments throughout the day. Activity can be cardio, strength or stretching. <BR> <BR> Maybe ten minutes of stretching first thing in the morning (after you get the blood circulating, never with cold muscles). <BR> Maybe a short Spark video before work or errands <BR> Maybe a ten-minute walk after lunch <BR> Maybe another ten minutes of activity before dinner <BR> Maybe another ten minutes after your food digests <BR> <BR> These are just suggestions,... Wed, 16 Aug 2017 21:33:19 EST 8/15/17 - Two for Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67354796 Work two muscle... not just what you see in the mirror. Make yourself balanced to avoid injury. Pick muscles you have not worked in the last 24 hours.... <BR> <BR> biceps/triceps <BR> hamstrings/quadriceps <BR> back/chest <BR> abs/lower back <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> Bodyweight exercises count. Use water bottles or soup cans if you want to try using weights but do not have any. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Welcome two... Mon, 14 Aug 2017 21:22:01 EST 8/14/17 - Monday Motivation http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67349103 Try as many of these tips as you can to start your week off being mindful... <BR> <BR> <link>https://www.today.com/series/one-sma<BR>ll-thing/5-small-things-do-every-morni<BR>ng-mindful-day-t113283 </link> <BR> <BR> Be here now - do everything with great focus and purpose. Meaning, if you are brushing your teeth, look at the toothbrush. Really look at it. Now watch yourself putting the toothpaste on your brush. Notice every detail. Think about how you are brushing your teeth. <BR> Stop ... Sun, 13 Aug 2017 22:11:32 EST 8/13/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67343464 Take a me day... whatever that means to you. What nourishes you? What motivates you? What soothes your soul? <BR> <BR> Take the day or at least ten minutes to nurture yourself. <BR> <BR> Sat, 12 Aug 2017 22:50:40 EST 8/12/17 - Saturday Recess http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67337799 Take some time for adult recess, get out and play, do something fun. Find your inner child! <BR> <BR> Check out this Spark article on idea to get out and play.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness _a rticles.asp?id=1534 </link> <BR> <BR> August 12 is National Middle Child Day. Happy day to all of the middle children out there. Reach out to your middle child siblings or friends that are middle children. <BR> <BR> Fri, 11 Aug 2017 22:09:27 EST 8/11/17 - Free From Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67331461 Sorry, posting a little later than normal. Whew, life can get crazy and this week was definitely one of those weeks. <BR> <BR> SO how will you challenge yourself today? It's all up to you. Repeat a previous day's challenge or come up with your own challenge based on your health and wellness needs. <BR> <BR> Need to call a friend or relative to reconnect? <BR> Need to make doctor appointments? <BR> Need to organize your sock drawer? <BR> Need to dig into some strength training? <BR> <BR> It... Thu, 10 Aug 2017 22:24:47 EST 8/10/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67324468 Let's keep building that strong base: <BR> <BR> Six minutes - <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1058 </link> <BR> <BR> Don't have an exercise band? No problem! I've done this without a band. <BR> <BR> Rather not lay down? No problem... Work the abduction: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> and adduction: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 ... Wed, 9 Aug 2017 18:58:32 EST 8/9/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67318560 How many times have you thought to yourself "if I knew then what I know now". We've all learned some lessons in health and wellness over the years, so knowing what you know now, write a short (or long, whatever you need) to yourself in the past. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_message_from_your_future_self </link> <BR> <BR> Or write yourself a note for tomorrow (whenever tomorrow is based on when you read this). <BR> <BR> BONUS/ALTERNATE CHALLENGE: Pick at ... Tue, 8 Aug 2017 21:18:16 EST 8/8/17 - Towel Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67312115 Try some exercises with a towel... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_towel_workout_makes_toning_easy </link> <BR> <BR> Make it a Two-For-Tuesday by trying to drink a cup of water 30 minutes before and then 1 hour after two meals. Drinking too soon before or after meals may dilute digestive juices. <BR> Mon, 7 Aug 2017 19:36:39 EST 8/7/17 - All rise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67306229 Aim to spend a few more minutes standing than you normally do. Calculate approximately how long you sit during the day and if if you can knock a minute or two off here and there: <BR> <BR> <link>www.juststand.org/Tools/SittingCalcu<BR>lator/tabid/866/language/en-US/Default<BR>.aspx </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Refresh your memory or learn about macronutrients.. FAT, CARBS, PROTEIN... and why they are important. Get your shopping list ready..... <BR> <BR> <link>www.spa... Sun, 6 Aug 2017 20:50:55 EST 8/6/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67300824 Make yourself a priority. Check out the Spark article on the eight ways to put yourself first. <BR> <BR> Which tips can you put into effect today? Which tips will you implement during the week? <BR> <BR> I will start with the tip to reevaluate what is wasting time.That should help me during the week as well. I'm especially guilty of the daily shopping like it says in the article, instead of planning ahead. <BR> <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1... Sat, 5 Aug 2017 21:45:20 EST 8/5/17 - Saturday Side Steps http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67295621 Lateral or side-stepping exercises help you develop spatial awareness, balance, strength and flexibility.We do a lot of forward movement so today, focus on a different set of muscles to improvement strength in the whole thigh. <BR> <BR> Get warmed up with a brisk walk then pick your level..... <BR> <BR> Basic: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=516 </link> <BR> <BR> Make it more challenging by adding a little hop in place of stepping side to side. ... Fri, 4 Aug 2017 22:24:50 EST 8/4/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67289104 We have arrived at Friday, your day to repeat a previous day's challenge or decide your own. <BR> <BR> No challenge too small. Step outside that comfort zone, it doesn't have to be food or fitness related if there is something else you need to accomplish. <BR> <BR> Be fierce and fabulous! Thu, 3 Aug 2017 19:48:21 EST 8/3/17 - Be ABsolutely fABulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67283330 Work that core. Every movement we make runs through our core so make it strong. <BR> <BR> Go easy on your back: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=strengthen_your_core_without_wrecki<BR>ng_your_back </link> <BR> <BR> Seated Core workout: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=623 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Take the portion distortion quiz to educate yourself or refresh your memory on portion sizes. <BR> <BR> <link>www.sparkpeo... Wed, 2 Aug 2017 20:15:26 EST 8/2/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67276439 They get us through workouts and errands every day so show your feet some love.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_exercises_for_stronger_more_flexi<BR>ble_feet </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: August 2nd is National Coloring Book day. Coloring is not just for kids. It can be very therapeutic. Pick up a coloring book and crayons and melt into a colorful picture. Tue, 1 Aug 2017 18:15:34 EST 8/1/17 - Triceps Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67270684 We worked the biceps on the stairs so now let's work the triceps. Hopefully you work them as much as your biceps to even out muscle tone (I tend to neglect my triceps). <BR> <BR> So choose your level..... <BR> <BR> Lying Triceps lift - I've done these in bed at times... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=190 </link> <BR> <BR> Seated Triceps Extensions.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=158 </link> <BR> ... Mon, 31 Jul 2017 21:37:20 EST 7/31/17 - Functional Fitness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67264018 A healthy lifestyle is about more than losing weight. 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 carry things up the stairs. This exercise will also boost your card... Sun, 30 Jul 2017 21:10:10 EST 7/30/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67258029 Practice proper breathing to "get rid of carbon dioxide waste and take in 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> July 30 is International Friendship day. Check out the new member message board and consider adding them as a friend. Remember when you first started on Spark, how nice it was when people reached out. <BR> <BR> <link>www.sparkpeople.com/myspark/messageb<BR>oar... Sat, 29 Jul 2017 20:05:37 EST 7/29/17 - Saturday Dance Party http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67252046 July 29 is National Dance Day here in the US. Dance Day was created by Nigel Lythgoe, the co-creator of So You Think You Can Dance and co-president of the Dizzy Feet Foundation. <BR> <BR> It was founded and officially recognized in 2010 when American congresswoman Eleanor Holmes Norton introduced a National Dance Day resolution to promote dance education and physical fitness. <BR> <BR> Let's get our dance on. Search Spark for Dance workouts: <BR> <BR> <link>www.sparkpeople.tv/workout-fi... Fri, 28 Jul 2017 18:40:55 EST 7/28/17 - Free form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67246513 It's here! Friday! The greatest F word of all time. <em>334</em> <BR> <BR> It's your day to decide your challenge. <BR> <BR> Repeat a previous day's challenge or come up with one of your own. No challenge too small. Whatever pushes you past your comfort zone or gets a nagging task done. <BR> <BR> Resting counts too if you've been burning the candle at both ends all week. Never underestimate the power of rest and recovery! <BR> <BR> July 28 is National Get Gnarly Day. Read all about i... Thu, 27 Jul 2017 20:41:01 EST 7/27/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67239498 Work on that base to help you move through your day. Strengthen your inner and outer thighs.... <BR> <BR> Adduction... <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=122 </link> <BR> <BR> Abduction.. <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=121 </link> <BR> <BR> BONUS: Try some circle squats, like traditional squats except as you squat down, move hips out to the right, lower down and move through the center, then move hips ... Wed, 26 Jul 2017 16:17:15 EST 7/26/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67234121 How is your HDL? We all need cholesterol for a long, healthy life. When is the last time you had yours checked? If it's been too long, make that appointment. <BR> <BR> According to Dr. Nauman Mushtaq, medical director of cardiology at Northwestern Medicine Central DuPage Hospital in Illinois, low-density lipoprotein, or LDL, delivers the cholesterol you need into your tissues for cell stability and healthy function. Meanwhile, high-density lipoprotein, or HDL, scavenges the excess cholester... Tue, 25 Jul 2017 20:14:23 EST 7/25/17 - Tuesday Twist http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67228967 <em>335</em> Come on baby, let's do the twist <em>335</em> <BR> <BR> Work the core for better posture, improve balance and stability as well as to prevent lower back pain. <BR> <BR> In your desk chair, pull your feet off the floor, hold on to your desk, pull in your abs and then 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 es .asp?exercise=9 </link> <BR> <BR> Make... Mon, 24 Jul 2017 23:13:18 EST 7/24/17 - Monday Mantra http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67222569 Start the week off with a mantra from international yoga teacher, Katrina Love Senn. Every time you are in front of a mirror, repeat "I am wiling to change". Or whenever you are alone, take a deep breath in, as you exhale, repeat the mantra. <BR> <BR> Be willing to open your mind to.... <BR> <BR> new, healthy foods <BR> changing up your workouts <BR> tackling a nagging item on your to-do list <BR> giving yourself a time out to breathe and be silent <BR> eating more fruits and veggies <BR> t... Sun, 23 Jul 2017 21:28:29 EST 7/23/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67215740 I'm posting early as I am heading out soon for the evening. <BR> <BR> Take a 15-minute indoor walk with Jessica Smith 1 Mile Walk and Talk: 7 Self Care Lessons We Can Learn From Nature At Home Inspiration <BR> <BR> <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: How's your magnesium intake. Add this to your tracker then log all of your food for the day to see where you are at. <BR> <BR> According to the Spark article on magnesium..."Low levels o... Sat, 22 Jul 2017 16:15:50 EST 7/22/17 - Saturday Steps http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67211071 Aim for at least 500 more steps than you normally get on a Saturday. If you don't have a step counter of some kind, aim for an extra 15 minutes of activity than you normally get on a Saturday. <BR> <BR> For those of you recovering from and injury, illness or stressed with family commitments, aim to stay in the moment and let go what you can't control. <BR> <BR> BONUS/ALTERNATE CHALLENGE: leave a supportive comment on at least three team member's blogs. <BR> <BR> Fri, 21 Jul 2017 18:50:53 EST 7/21/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67205316 It's your day to decide how you will challenge yourself. <BR> <BR> Repeat a previous day's challenge or decide how you will take a step outside your comfort zone to get closer to your health and wellness goals. <BR> <BR> <em>104</em> Thu, 20 Jul 2017 19:49:27 EST 7/20/17 - World Jump Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67198843 World Jump day was a hoax event scheduled for July 20, 2006 at 11:39.13 UTC, at which time the organization claimed to have 600 million people from the western hemisphere jump simultaneously. The claim was this would move the Earth out of its orbit, and into a new one, one that would not cause global warming. <BR> <BR> So let's celebrate "jump day" by getting our cardio on. <BR> <BR> If you're good with jumping, try one of the following short Spark videos. Follow Coach Nicole's instruction... Wed, 19 Jul 2017 18:53:34 EST 7/19/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67193709 Stretching IT bands (Iliotibial Band Syndrome) can avoid knee pain in runners, bicyclists or anyone that feels tightness in hips and sides of the knees. A couple times at work, after a walking break, I stretch my IT bands that get stiff after I've sat for a while <BR> <BR> Take a minute or two to try some IT band stretches, after a quick walk to warm up in order to avoid stretching cold muscles. Pick the option that works for you... <BR> <BR> Stretch with a wall - <BR> <BR> <link>www.s... Tue, 18 Jul 2017 21:48:24 EST 7/18/17 - Take a Lap http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67187705 After dinner, after the dishes, after the kids' homework, after your evening workout, after whatever the last thing you do in the evening.... walk two slow laps around your house or apartment. Practice deep cleansing breaths as you walk to wind down... deep breath in, slowly blow it out. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Do a two for Tuesday by getting a source of protein with two meals or two snacks. <BR> <BR> <link>www.sparkpeople.com/resource/referen<BR>ce_proteins.asp </link> Mon, 17 Jul 2017 21:45:11 EST 7/17/17 - Shake It Up Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67180962 Keep your brain and metabolism sharp..... <BR> <BR> Take a different route to work or to your errands <BR> Go shopping at a different grocery store <BR> Choose a new to your workout <BR> Plan to make a new recipe for one of your favorite meals <BR> Take a different class at the gym than you're use to <BR> <BR> Start the week firing all cylinders! <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get 16 oz of water FIRST THING in the morning (if you see this too late, do it Tuesday) before coffee, tea o... Sun, 16 Jul 2017 18:59:09 EST 7/16/17 - Me Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67176498 Sorry, posting late....computer issues so I'm forced to use my phone. <BR> <BR> So make it a ME day. Do what nourished your spirit and your soul. <BR> <BR> Recharge for the week ahead! Sat, 15 Jul 2017 23:45:16 EST 7/15/17 - Could Haves and Should Haves http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67169815 Jult 15 is Toss Away The "Could Haves" and "Should Haves" Day. <BR> <BR> Created by author and motivational speaker Martha J. Ross-Rodgers, this day is intended for all to let go of the past and live for the present. To help with this venture, find a paper and pen, write down your “could haves” and “should haves” and then throw it away. <BR> <BR> Once you have thrown your “could haves” and “should haves” in the trash, make the following resolution: <BR> <BR> “From this day forward, I choo... Fri, 14 Jul 2017 21:46:30 EST 7/14/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67163548 Do the happy dance for Friday! <BR> <BR> It's choose your challenge day. Pick your own challenge or repeat a previous days challenge. <BR> <BR> What will it be, organize a long-piled up stack of papers on the dining room table, pick a workout that's new to you, organize your sock drawer, make the phone call you've been putting off??? The sky's the limit! Thu, 13 Jul 2017 20:30:19 EST 7/13/17 - Stairway to Health http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67157096 Find some stairs and get to work. <BR> <BR> According to healthyliving.com: reduced heart rate, improved oxygen uptake and had increased their high-density lipoprotein, or “good” cholesterol, numbers. Not to mention muscle toning and big calorie burn. <BR> <BR> If you have bad knees, going down can be harder on your knees than going up so walk up and then take the elevator down. <BR> <BR> Pull your abs in and pick your level based on your health and fitness level: <BR> <BR> -Step up with... Wed, 12 Jul 2017 19:50:56 EST 7/12/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67150014 From the Petra Kolber podcast with executive leadership coach Lolly Daskal..... <BR> <BR> Give me a <em>248</em> if you take time for this exercise. There are no right or wrong answers and you can keep them to yourself. This is an awareness exercise for yourself. <BR> <BR> How much time do you spend focusing on the greatness of those around you or do you tend to focus on their shortcomings? <BR> <BR> Lolly talked about the fact that we get to make a choice at every moment, as to whethe... Tue, 11 Jul 2017 17:56:44 EST 7/11/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67144845 Work opposing muscles. Let's not only work the muscles we see in the mirror. Work muscles you have not work in at least 24 hours... <BR> <BR> Biceps/Triceps <BR> Back/Chest <BR> Hamstrings/Quadriceps <BR> Calves/Shins (while sitting or standing, tapping your toes works your shins) <BR> Abs/lower back <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>.asp </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try to eat two servings of fruits and veggies with each meal (could be one serving... Mon, 10 Jul 2017 22:22:24 EST 7/10/17-Monday Smiles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67137986 Spread positivity on this Monday morning! Let's spread smiles to as many of our Spark friends as we can. Send a smiley face goodie or post a smile emoticon on as many Spark pages as you can. <BR> <BR> What a nice Monday it would be to see smiles! <BR> <BR> BONUS/ALTERNATE CHALLENGE- Aim for three ten-minute walks in addition to whatever activity you have planned. <BR> <BR> Sun, 9 Jul 2017 20:51:05 EST 7/9/17 - Rest Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67132136 Or take a rest 15 minutes if you have a lot planned. Get recharged for the week ahead. Try the Spark Chi Gong video to stretch, get centered and relax... <BR> <BR> <link>www.sparkpeople.com/resource/videos- de tail.asp?video=30 </link> <BR> <BR> It's a favorite of mine and team mate MERRYMARY. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try to spend 10 minutes in quiet. Use this time to focus on yourself and what is important to you. <BR> <BR> If distracting thoughts start to clutter your... Sat, 8 Jul 2017 21:13:35 EST 7/8/17 - Create Your Own Bootcamp http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67125439 I had to give up my membership at Orange Theory Fitness due to work and home commitments. I REALLY miss that varied workout but I figured I can come up with a varied workout of my own using Spark, my free weights, my elliptical and me! <BR> <BR> Start experimenting with your own bootcamp-style workout: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>.asp </link> <BR> <BR> Check out either the exercise library or the videos tab for ideas. <BR> <BR> Plan a 10-15 minute walk or ... Fri, 7 Jul 2017 16:39:05 EST 7/7/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67119759 What will it be, will you repeat a previous day's challenge or come up with one of your own? <BR> <BR> What small step do you need to take to achieve your health and wellness goals? <BR> <BR> What has been a nagging to-do item on your list? <BR> <BR> Ready, set GO! <BR> <BR> Thanks Redrobin47, you got to your Spark mail before I did. Back by popular demand... Team Bonus Points! <BR> <BR> <em>321</em> <BR> <BR> <link>www.sparkpeople.com/myspark/sa_team_<BR>bonus_points.asp </lin... Thu, 6 Jul 2017 18:55:17 EST 7/6/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67114353 In less than 20 minutes, work your thighs... inner, outer and the booty! Build a strong base for walking, running, dancing and every day running around that needs to be done. Working these large muscles burns more calories. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=feel_the_lowerbody_burn_with_this_q<BR>uick_circuit_workout </link> <BR> <BR> Skip the weights if you're not used to them or use very light weights. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Do you track your pro... Wed, 5 Jul 2017 21:33:01 EST 7/5/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67108538 Let's get our mid-week stretch on. Create space, uncompress that spine, loosen and lengthen. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_simple_stretches_for_better_postu<BR>re_and_less_pain </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Give yourself a timeout... to breathe properly. "Proper breathing is an underestimated, but critical building block of good health." <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Eli... Tue, 4 Jul 2017 21:48:17 EST 7/4/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67101910 Happy 4th of July to my US friends and Happy Tuesday to those not in the US. <BR> <BR> Let's all double up on some cardio. Choose either two forms of cardio... such as running and walking (or alternate running and walking) or dancing and zumba, or a bike ride and brisk walk. <BR> <BR> Or pick two cardio Spark moves and weave them throughout the day.... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> <em>652</em> Mon, 3 Jul 2017 19:06:06 EST 7/3/17 - Monday Muscles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67096528 Every time you go to the bathroom or stand at your kitchen counter/workbench/desk etc, squeeze in a few sets of all over strength training.... <BR> <BR> Five squats ... don't let your knees go past your toes, all your weight in your heels <BR> <BR> Five Pushups off the sink/counter/desk/wall etc... work your triceps by keeping our arms and elbows close to your sides <BR> <BR> Five Ab contractions... contract your abs, hold a beat, release, repeat... work the obliques too, slight bend in th... Sun, 2 Jul 2017 21:25:38 EST 7/2/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67090086 Try one or two of the Sunday Self Care tips from tinybuddha.com <BR> <BR> 1. Start a compliments file. Document the great things people say about you to read later. <BR> <BR> 2. Scratch off a lurker on your to-do list, something that’s been there for ages and you’ll never do. <BR> <BR> 3. Change up the way you make decisions. Decide something with your heart if you usually use your head. Or if you tend to go with your heart, decide with your head. <BR> <BR> 4. Go cloud-watching. Lie on yo... Sat, 1 Jul 2017 20:26:30 EST 7/1/17 - Hop A Park Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67083755 July 1st is Hop A Park Day. Check out a local park in your area. Go for a walk, run, bike ride, walk your dog, walk your neighbor's walk, take a walk with a friend or relative. <BR> <BR> Bring a book, enjoy reading in the fresh air and people watching. <BR> <BR> I will be walking my dog through the park near my house, then going for a run with one of my running group buddies on a trail that goes through a park. <BR> <BR> Are you unable to get due to health issues or bad weather... take a w... Fri, 30 Jun 2017 20:57:39 EST 6/30/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67077928 It's all up to you! Repeat a previous day's challenge or come up with one of your own. Inspire the rest of us. No challenge is too small. Sometimes the little things are the hardest to get done! <BR> <BR> I'm going back to the hips. I need some more hip stretches to loosen up for a run with a running group buddy Saturday morning. <BR> <BR> So a few psoas stretches during the day on the stairs at work. In the evening, while sitting on the edge of a chair watching tv, I'll cross my foot over ... Thu, 29 Jun 2017 19:41:28 EST 6/29/17 - Cardio Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67071856 Let's kick it up! Make cardio fun by trying something you haven't done before.. a Spark video: <BR> <BR> <link>www.sparkpeople.tv/cardio.asp </link> <BR> <BR> Fitnessblender.com <BR> <BR> <link>https://www.fitnessblender.com/video<BR>s?keywords=&amp;minlength=0&amp;maxlen<BR>gth=0&amp;minburn=0&amp;maxburn=0&amp;<BR>trainingtype%5B%5D=7 </link> <BR> <BR> Jessica Smith: <BR> <BR> <link>https://www.youtube.com/playlist?lis<BR>t=PLe5P3ayTEj7as1XDiI6jh0I0W3NEFOL23 </link> <BR> <... Wed, 28 Jun 2017 19:20:47 EST 6/28/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67065737 Breathe with intention for 2 minutes. Aim for three times during the day. <BR> <BR> Herbalist and midwife Aviva Romm suggests inhaling for 4 counts while saying "I am" in your mind. Then exhale for 4 counts while saying "at peace" to yourself. Repeat the cycle 4 times to ground yourself. <BR> <BR> We can all use a few grounding moments during the day. <BR> Tue, 27 Jun 2017 18:27:08 EST 6/27/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67060520 How important is hip strength and and flexible hips? Well, let's count the ways. Weak, as well as tight hip flexor muscles can lead to lower back pain, posture problems, mobility issues and injuries. Nothing we need right?! <BR> <BR> For today's Two For Tuesday, pick two exercises to strengthen your hips and two stretches to lengthen the muscles, choose from this Spark article.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healt... Mon, 26 Jun 2017 21:35:29 EST 6/26/17 - Motivation Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67054072 Start the week in a powerful way. Raise your testosterone level (associated with confidence) and lower your cortisol levels (associated with stress) for a quick confident builder: <BR> <BR> From openbuffer.com - <BR> <BR> Body language may be a lot more important than you imagined. It affects not just how you’re perceived by others, but also your internal body chemistry. <BR> <BR> Stand with feet hip-width apart, hands on your hips, chin up, chest open. We've done this challenge before, t... Sun, 25 Jun 2017 20:42:07 EST 6/25/17 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67047451 I'm posting early since I'm headed out for the night. <BR> <BR> Let's start our Sunday, or end it, with some delightful stretches. Get warmed up a bit with a quick walk and work out the kinks of the past week. <BR> <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/ALTERNATE CHALLENGE: Try a few minutes of Qi Gong: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1746 <... Sat, 24 Jun 2017 17:10:22 EST 6/24/17 - Saturday Senses http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67042898 From Giftapedia.com <BR> <BR> June 24 is Celebrate the Senses Day, a day to step beyond our normal sensory perceptions and take the time to exercise your latent senses. <BR> <BR> Unlike animals, people tend to over-rely on our vision to process information, or are simply too busy to stop and fully perceive the environment around us. <BR> <BR> Try one or more of the following as a starting point for Celebration of the Senses Day... <BR> <BR> -Go outside and close your eyes (in a safe ... Fri, 23 Jun 2017 20:44:16 EST 6/23/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67036542 Happy Day, we're cruising to the weekend! Make you Monday self proud of your weekend self. <BR> <BR> It's your day to name your challenge or repeat a previous day's challenge. <BR> <BR> I'm gonna need a rest day so just two or three walking breaks and some stretching. Saturday morning is a 10K and then Saturday night I'm going to a concert. I'm felling all of my 51 years already! <BR> <BR> <em>246</em> Thu, 22 Jun 2017 19:12:03 EST 6/22/17 - One Mile Full Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67031796 Get a mile's worth of steps AND a full body workout in 16 minutes! I love Jessica Smith's walking workouts. I get the best of both worlds, cardio and strength. <BR> <BR> Modify the moves if you need to or simply walk in place and absorb her positivity and energy.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_16minute_workout_youll_feel_all_o<BR>ver_tomorrow_morning </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Read the nutrition labels of at least three foods you eat ... Wed, 21 Jun 2017 22:37:22 EST 6/21/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67025087 June 21st is International Yoga Day, created to celebrate India's ancient tradition. <BR> <BR> Hon’ble Indian Prime Minister, Mr. Narendra Modi during his address to UN General Assembly on September 27, 2014 stated: "Yoga is an invaluable gift of India's ancient tradition . It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of onene... Tue, 20 Jun 2017 19:09:53 EST 6/20/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67020230 Alternate a cardio move with a strength move to hit two goals in a short time. You make it as easy or as challenging as you need. <BR> <BR> Cardio moves. Pick one or two cardio moves to perform for 30 - 60 seconds - <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> Pick two strength moves to alternate with your chosen cardio move(s). Choose a muscle group you have not worked in at least 24 hours: <BR> <BR> <link>www.sparkpe... Mon, 19 Jun 2017 22:29:43 EST 6/19/17 - Monday Megas http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67014462 How much do you know about Omega 3s and their benefits? Me, not so much so I'm looking into it since I do not like seafood of any kind. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=873 </link> <BR> <BR> Check it out and start your next shopping list. Already working your Omegas? Help educate the rest of us, what are you eating? <BR> <BR> ALTERNATE/BONUS CHALLENGE: Sneaky Abs! Get ABsolutely fABulous! Spend a minute or two, several times today, contracti... Sun, 18 Jun 2017 22:27:52 EST 6/18/17 - Happy Father's Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67007780 A special shout out to all the dads, grandpas and uncles out there that are setting a good example for the next generation. <BR> <BR> If your dad is no longer with us, reach out to another man that you know it making a difference in kids' lives or a dad that does not get regular visits from his kids. Be the change! <BR> <BR> June 18 is also Husband Caregiver Day. Big hugs to those of you taking care of you spouse or significant other. Take good care of yourself as much as you can! <BR> <B... Sat, 17 Jun 2017 16:06:02 EST 6/17/17 - Eat Your Veggies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x67002719 June 17 is National Eat Your Vegetables Day. <BR> <BR> Aim for one serving of veggies with each meal or for two snacks. Look up how to add veggies to your breakfast... like chopping up green and red peppers to mix in scrambled eggs. Try slices of red peppers with low-fat ranch dressing, steamed veggies with dinner etc. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for an additional 10 minutes of cardio than you normally get on a Saturday. Keep it as simple as 10 minute walk around the block or ... Fri, 16 Jun 2017 18:43:22 EST 6/16/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66997446 It's that time... time for you to take the driver's seat and make your own challenge or repeat a previous day's challenge. <BR> <BR> I will be working upper body muscles! <em>362</em> Thu, 15 Jun 2017 20:13:38 EST 6/15/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66991322 Build that strong lower body strength by working your large muscles. Concentrate on your form to prevent injury. <BR> <BR> Pick your level... <BR> <BR> Simple squat. Keep it low if need be. Add small weights if you're ready for a challenge: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Go wide leg doing wide leg squats, with or without weights: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=161 </link> <BR> ... Wed, 14 Jun 2017 18:29:41 EST 6/14/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66985759 Look behind! <BR> <BR> I normally promote looking forward but I heard a tip on the podcast A Little Happier. When you walk away from a table in a restaurant, your desk, when you leave a room, look behind to see what you may be leaving behind. <BR> <BR> I didn't think much about this tip until I really thought about it. How many times have I left my glasses on the table in a restaurant. I've even left them on my desk at work, got all the way to the car and had to go back. <BR> <BR> This mor... Tue, 13 Jun 2017 20:13:51 EST 6/13/17 - Steady State Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66980330 I've thrown out a few HIIT (High Intensity Interval Training) or at least challenged all of us to alternate between intensities in our walks, runs or bike rides. <BR> <BR> Now try Steady State Training. Steady state training refers to cardiorespiratory exercise in which your heart rate is kept relatively constant for an extended period — at least 20 minutes in duration and often in the 30- to 60-minute range. The intensity may be low, moderate or moderately high, but you must be able to sust... Mon, 12 Jun 2017 21:11:51 EST 6/12/17 - Kickstart the Week http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66958348 From Reader's digest, ways to brighten your morning.. a great way to kick off the week. <BR> <BR> Sunday night, go to sleep with your blinds slightly open - That way, the natural light of the rising sun will send a signal to your brain to slow its production of melatonin and bump up its production of adrenaline, a signal that it’s time to wake up. When the alarm goes off, you’ll already be half awake. <BR> <BR> Stretch every extremity before you get up - Lift your arm and begin by stretchi... Thu, 8 Jun 2017 21:10:42 EST 6/11/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66958239 June 11 is National Making Life Beautiful day, a day to encourage and celebrate men and women who are making life beautiful. Whether you’re creating beauty through building relationships or helping others achieve personal success, one small action can lead to a ripple effect, making life beautiful not just for yourself, but for those around you, too. <BR> <BR> When you reach out to show appreciation for making the world a little bit better in their own way, the good feelings will be good to... Thu, 8 Jun 2017 20:49:26 EST 6/10/17 - Saturday Side Steps http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66958199 Many of us walk or run for exercise, a lot of forward motion which is great but just like anything else, you have to work different angles for all over fitness. <BR> <BR> From healthy livingazcentral.com "Side-stepping exercises help you develop spatial awareness, balance, strength and flexibility." <BR> <BR> Keep is simple as in the side step demo below. If you want to pump it up a little, pump those arms: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=516 </lin... Thu, 8 Jun 2017 20:35:44 EST 6/9/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66958145 It's make-your-own-challenge day. It can be anything from getting your sock drawer organized to making time to sit still and breathe, to challenging yourself to heart-pumping cardio to squeezing in some strength training you may have neglected. <BR> <BR> What do you need to do for your health and wellness today? <BR> <BR> I am leaving on a motorcycle trip and LOVE to stop at local burger joints or anything really that does not meet my healthy eating plan. I will be playing it smart more oft... Thu, 8 Jun 2017 20:19:01 EST 6/8/17 - Small Bursts of Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66952533 Insert a minute or two here and there throughout the day of cardio.... it can be light for those of us recovering from injury or illness. A one-minute walk around where you work or laps in your living room. <BR> <BR> Or kick it up a notch with 2 or 3 jumping jacks (modified if need be) three times today. <BR> <BR> Or run up some stairs two or three times during the day. <BR> <BR> Make your metabolism work for you! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=habits_of_fit... Wed, 7 Jun 2017 21:43:43 EST 6/7/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66945172 From the article 11 Ways to Boost Your Self Esteem In Less Than an Hour from Oprah.com... <BR> <BR> For a quick shot in the arm, life and business strategist Tony Robbins practices a unique ritual—and, crazy as it sounds, it works. Shake out your body, clench your hands like claws, and rock back and forth, breathing in and out quickly. Stop moving, then shake out your body again. Now clap, shout the word "Yes!" five times—and head out there to face the world. <BR> <BR> Sounds crazy to me bu... Tue, 6 Jun 2017 17:36:23 EST 6/6/17 - Try It Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66939665 It's a new to you day! Pick a workout or recipe to try. <BR> <BR> If you do not have what you need on hand or the time to cook a new recipe, make your shopping list. <BR> <BR> Do you want to try a new healthy pasta recipe, a breakfast or lunch with more protein or fiber... <BR> <BR> <link>https://recipes.sparkpeople.com/home<BR>.asp </link> <BR> <BR> The workout can be short to get a taste of it. Stretching and strength count! Check out the following for ideas: <BR> <BR> Spark TV: <... Mon, 5 Jun 2017 20:07:24 EST 6/5/17 - Jump Crunch Push http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66933555 I went in the way back machine for an idea for today. This goes all the way back to the beginning of this team in 2006. <BR> <BR> Try to fit in a jump, crunch push sequence before or after your planned workout. Everything can be modified. How many of each is up to you. <BR> <BR> Jump - Jumping jacks - if jumping is not for you, do the modified version... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=529 </link> <BR> <BR> Crunch - Get your full-on crunch on o... Sun, 4 Jun 2017 21:20:57 EST 6/4/17 - Sunday Maintenance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66927506 You take your car in regularly for maintenance, spend some time on your maintenance, top to bottom.... <BR> <BR> Maintain strength and movement in your neck.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_9_best_exercises_for_neck_pain </link> <BR> <BR> Relieve/prevent wrist pain.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1527 </link> <BR> <BR> Knees... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id... Sat, 3 Jun 2017 20:23:26 EST 6/3/17 - Trail Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66922141 June 3 is National Trails Day. Hopefully it's a good day for you to get out for a walk for at least ten minutes before or after your regularly scheduled workout. <BR> <BR> <link>nationaltrailsday.americanhiking.org </link> <BR> <BR> If you can't get out, try a Leslie Sasone or Jessica Smith walking workout. <BR> <BR> <link>www.youtube.com/results?search_query<BR>=leslie+sansone+workouts </link> <BR> <BR> <link>www.youtube.com/results?search_query<BR>=jessica+smith+walking+workou... Fri, 2 Jun 2017 20:35:42 EST 6/2/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66915909 It's your day to make your own challenge or repeat a previous day's challenge. You are always in control but today, even more so. <BR> <BR> What will it be... what steps will you take towards your June goal(s)? <BR> <BR> June 2nd is Hug Your Cat Day. I'm not a cat person but if you are, cuddle up! <BR> <BR> Thu, 1 Jun 2017 20:48:29 EST 6/1/17 - Throwback Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66909550 Do a workout you haven't done in a long time, an old Spark video or search youtube for long ago workouts, or plan to make a healthy recipe you haven't made since your early healthy journey days (or make a plan to make it in the near future). <BR> <BR> ALTERNATE/BONUS CHALLENGE: June 1st is a great day to set a new goal(s) you would like to achieve. Check out this article for some ideas... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=what_goals_will_you_reach_before_th<BR>e_... Wed, 31 May 2017 22:21:20 EST 5/31/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66902795 POSTURE CHECK! Did you just sit up straight? How long can you hold it... and still breathe? Roll your shoulders back and down, pull your abs in slightly to protect your lower back, align your ears over your shoulders. <BR> <BR> We all hunch a bit here and there. The more we do it, the more we will do it. It happens over time. Sooooo, the more we keep ourselves in proper alignment, the better our posture will be. <BR> <BR> Try the 12-minute Better Posture Workout or whatever moves from the v... Tue, 30 May 2017 20:41:16 EST 5/30/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66896618 What do you need today? Cardio? Pick two types of cardio to do... walk/run, walk/dance, zumba/kickboxing or two different cardio machines at the gym. <BR> <BR> Have you been neglecting a certain muscle group lately? Pick two different strength exercises for the muscle group you need. Remember to work opposing muscle groups... biceps/triceps, back/chest, etc. <BR> <BR> Pick a couple short Spark videos if you need some ideas: <BR> <BR> <link>www.sparkpeople.tv </link> <BR> <BR> BONU... Mon, 29 May 2017 20:31:27 EST 5/29/17- Memorial day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66890973 May 29 is Memorial Day and International Day of United Nations Peacekeepers. <BR> <BR> Take one minute to pause and remember those that gave so much for peace. <BR> <BR> Sun, 28 May 2017 21:12:57 EST 3/28/17 - Psoas Sunday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66884644 I am posting for tomorrow a little early since I am heading out for the evening. <BR> <BR> Get a full body stretch going today to work out the kinks of the past week but pay special attention to the psoas... <BR> <BR> Stretching this hip flexor muscle can help prevent tight hip flexor muscles which can lead to lower back and knee pain. <BR> <BR> Check out this quick youtube video for a demo: <BR> <BR> <link>www.youtube.com/watch?v=RrOUZgFPlPc </link> <BR> <BR> If getting on your k... Sat, 27 May 2017 17:51:32 EST 5/17/17 - Saturday Signups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66879324 A great way to stay on track is to set a future goal... like a walk or run. Spark has free virtual run/walks.... <BR> <BR> <link>www.sparkpeople.com/myspark/virtual-<BR>race-home.asp </link> <BR> <BR> These are great if you do not want to run or walk in a group setting, don't want to pay registration fees or there are no events offered close to you. <BR> <BR> You can: <BR> <BR> choose from a 1 mile walk, 1 mile run, 5K walk, 5K walk/run or 10K <BR> choose the week you will complete y... Fri, 26 May 2017 18:42:40 EST 5/26/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66873110 It's time to name your own challenge or repeat a previous day's challenge. Many of us celebrate the long holiday weekend. Think about the challenges you face during a long, holiday weekend or just a regular weekend. Maybe think about addressing those concerns. <BR> <BR> May 26 is Don't Fry Day and Heat Awareness day. As we cruise towards warm and sunny weather, start educating or reeducating yourself to be sun and heat smart! <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_arti... Thu, 25 May 2017 18:07:28 EST 5/25/17 - Towel Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66867942 May 25 is Towel day. Were you a fan of Hitchhikers Guide to the Galaxy? It is said that a towel is the most massively useful thing an interstellar hitchhiker can have; it has great practical value. <BR> <BR> A towel can be a fantastic toner tool. Give a couple moves a try.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_towel_workout_makes_toning_easy </link> <BR> <BR> OR May 25 is also Red Nose day sponsored by Walgreens to end child poverty.... <BR> <BR> <link>ww... Wed, 24 May 2017 21:28:36 EST 5/24/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66861462 Try an exercise in mindfulness from the Mayo clinic: <BR> <BR> Make the familiar new again. Find a few small, familiar objects — such as a toothbrush, apple or cellphone — in your home or office. Look at the objects with fresh eyes. Identify one new detail about each object that you didn't see before. As you become more aware of your world, you might become fonder of the things around you <BR> <BR> BONUS/ALTERNATE CHALLENGE: Do you consume many anti inflammatory foods? Will they help with e... Tue, 23 May 2017 19:16:12 EST 5/23/17 - Quick Strength Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66855401 Below are some quick strength training exercises you can squeeze in throughout the day when you have a minute or two alone.... or not alone. Show 'em what you're made of. <BR> <BR> Make sure you don't work a muscle group that you have worked in the last 24 hours. Muscles need time to repair. <BR> <BR> Lower body - Skater Squat (also a great cardio move) <BR> <BR> Stand with your weight on your right foot, left toe behind right heel. <BR> <BR> Step or jump to the left, landing on your lef... Mon, 22 May 2017 19:19:51 EST 5/22/17 - Monday Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66849317 Hopefully you tracked all of your activity last week. Look back and try to add at least 10 more minutes of activity today than last Monday. Or pick the day you had the least amount of minutes last week and add at least 10 minutes to that time today. <BR> <BR> If you didn't track any activity last week, today is a good day to get started. <BR> <BR> Check out some short Spark workouts to give you some ideas or simply add a 10 minute walk to your day: <BR> <BR> http://www.sparkpeople.tv <BR> ... Sun, 21 May 2017 20:19:29 EST 5/21/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66844068 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 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, 20 May 2017 21:41:58 EST 5/20/17 - How Much Time Do You Have http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66838727 Spark can make a workout happen for you even when you are tight on time. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2183 </link> <BR> <BR> If you have 5, 10, 15 or 20 minutes, you can burn some calories! <BR> <BR> Go ahead and modify it to make it work for you. For example, If squats are not good for your fitness level or health issues, replace it with some glue contractions.... squeeze the glues, hold for a second or two, release and repeat. <BR> <BR> I... Fri, 19 May 2017 21:12:29 EST 5/19/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66832321 You are in the driver's seat today. Where will you steer your health and wellness vehicle? <BR> <BR> You can repeat a previous day's challenge or come up with one of your own. <BR> <BR> I have been way overstressed at work and running around each evening this week. I'm going to take some downtime. I have a large book out from the library I haven't started yet so I plan to get some yoga done, make a dent in that book and get to bed early. Thu, 18 May 2017 18:40:10 EST 5/18/17 - Three Moves and Micronutrients http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66826664 Burn calories in three moves...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 dip... Wed, 17 May 2017 18:38:25 EST 5/17/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66821799 Take time out from looking at the computer or the tv to relax your eyes. Try the 10 tips from lifehack.com <BR> <BR> 1. Blink your eyes every second. Blinking is the best exercise for our eyes. It relaxes them by providing moisture to the eyes. So blink as often as possible to prevent your eyes from drying out. <BR> <BR> 2. Close your eyes, roll your eyes to relax eye muscles and deep breathe for 1 minute every hour if possible. <BR> <BR> 3. Wash your eyes with cool water at least at th... Tue, 16 May 2017 22:18:30 EST 5/16/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66814801 Find exercises to perform that will work opposing muscles.... <BR> <BR> biceps/triceps <BR> abs/lower back <BR> chest/upper back <BR> hamstrings/quadriceps <BR> <BR> Don't just work the muscles you see in the mirror. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Look for some new healthy snack ideas. Add the ingredients to your next shopping list. <BR> <BR> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=22 </link> Mon, 15 May 2017 18:20:39 EST 5/15/17 - Monday Motivators http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66809467 Get your Spark on for the week ahead. Give me a <em>248</em> if you.... <BR> <BR> Visualize backwards....Look back where you were and how far you have come. If your goal was to get organized, and you have made enormous improvement in that area, visualize back to when things weren't going so well. This will keep you heading in the right direction. <BR> <BR> Take a walk or drive....Take a walk around the block or a short drive through the neighborhood to relax, reflect, and enjoy some qu... Sun, 14 May 2017 21:17:42 EST 5/14/17 - Mother's Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66803992 Happy Mother's day to all the moms out there and any dads that fill mom's role. I hope you get to spend time with your mom and if you cannot, take time to nurture yourself. <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1657 </link> <BR> <BR> By the way, May 14 is National Chicken Dance day. Just sayin! <em>334</em> Sat, 13 May 2017 20:40:33 EST 5/13/17 - Saturday Sunshine http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66798644 Try to get outdoors if you are able... even if just for a five-minute walk. Check out the benefits of getting outside and get your five Spark points at the end of the article.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1680 </link> <BR> <BR> "being outdoors and aware of the world's beauty can make you feel energized and alive." <BR> <BR> If the weather is dangerous or you are recovering from injury or illness, open your curtains or blinds to let some... Fri, 12 May 2017 20:39:31 EST 5/12/17- Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66793086 Today is the day! Step right up and make your own challenge or repeat a previous day's challenge! You are in the driver's seat of your day. <BR> <BR> Let's make it a fun free form Friday. Check in with a line or two from your favorite song that gives you a smile. <BR> <BR> Here's to a happy and healthy weekend! <BR> <BR> <em>353</em> <em>67</em> <em>354</em> <em>335</em> <BR> <BR> Happy International Nurse's day to all of our Spark nurses and the people that care about them Thu, 11 May 2017 21:21:28 EST 5/11/17 - Be ABsolutely fABulous http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66786675 Let's focus on the core throughout the whole day.... <BR> <BR> Anytime you are standing... washing dishes, waiting in any kind of line, do a few sets of ten ab contractions. <BR> <BR> In a swivel chair, lift your feet, contract your abs, use your core to swivel back and forth. <BR> <BR> Sit on the edge of sturdy chair, lean back with a straight back and slowly lift your knees up, on eat a time using your abs. <BR> <BR> If you have any type of cardio planned, keep your abs contract tight d... Wed, 10 May 2017 21:09:37 EST 5/10/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66780127 Reframing is the name of the game. Turn your 'I have tos' into "I want to do this for my future self". I have been practicing this since I heard this concept a month or so ago on A Little Happier podcast. <BR> <BR> Do you dread doing the dishes after dinner? Think of how happy your morning self will be waking up to a clean sink. <BR> <BR> Are you putting off getting gas until tomorrow? Think of how your tomorrow self will be happy not to have to stop at the gas station. <BR> <BR> Do you pu... Tue, 9 May 2017 18:10:18 EST 5/9/17 - Macronutrients http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66774567 How much do you know about macronutrients? Proteins, Fats, Carbohydrates. <BR> <BR> We need protein to "provides the body with the amino acids it needs to build and repair muscle tissues, supply oxygen to the cells, create the enzymes and hormones that control basic bodily functions and bolster the immune system" <BR> <BR> We need healthy fat which "supplies the essential fatty acids that regulate bodily processes, protects vital organs, transports fat-soluble vitamins throughout the body ... Mon, 8 May 2017 19:03:53 EST 5/8/17 - Move it Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66768625 Let's aim to move for at least 3 - 5 minutes every hour. <BR> <BR> It can be a quick walk down the hall, around the block or around the living room. <BR> <BR> It can be a simple desk stretch move.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822 </link> <BR> <BR> Or a quick Spark cardio or strength move... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Do what you can to limit proce... Sun, 7 May 2017 20:40:08 EST 5/7/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66763138 From Mary Poppins.. "I love to laugh, loud and long and clear". <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=655 </link> <BR> <BR> Laughter enhances our mood and may protect our hearts. <BR> <BR> Fill your Sunday with laughter. Get together with fun friends, pop on a comedy or do an internet search for Laughter Yoga. <BR> <BR> <BR> <BR> Sat, 6 May 2017 21:32:15 EST 5/6/17 - Mix It Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66756681 While routines are important, trying new experiences can increase happiness, well being and boost creativity. <BR> <BR> Try - <BR> <BR> Taking a different route to work (if you work Saturdays) or running your errands. Check out a different grocery store than you normally shop at. <BR> <BR> Change where you sit to eat your meals <BR> <BR> If you walk, run or bike ride, try a new route that is safe <BR> <BR> Change your bedtime routine <BR> <BR> Look up a new recipe for a favorite meal ... Fri, 5 May 2017 19:37:38 EST 5/5/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66750602 As the song goes.. "it's your thing, do what you wanna do..." <BR> <BR> The challenge is up to you today. will you kick it up a notch, rest and stretch, watch your portions, eat a variety of freggies.... it's all up to you. <BR> <BR> I haven't made time for any yoga this week so Friday will be Yoga With Adriene day! <BR> <BR> Happy Cindo De Mayo! Thu, 4 May 2017 19:11:57 EST 5/4/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66743921 Let's work on that strong base to carry us through our days. Pick your level: <BR> <BR> Seated Leg Toning workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=642 </link> <BR> <BR> Easy on the Knees lower body workout with Jessica Smith <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_15minute_lowerbody_workout_for_ba<BR>d_knees </link> <BR> <BR> 9-min Spark Lower Body Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> <BR> <BR> Or mix and ma... Wed, 3 May 2017 16:54:55 EST 5/3/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66738382 May 3rd is Great American Grump Out Day. Just like it sounds, this day is meant "to focus on humor, self awareness and positive behaviors to lighten up the seriousness and stresses of the world for 24 hours.” <BR> <BR> Find the fun and humor in your day, let the work, family and grown-up stress roll off your back for at least 24 hours. <BR> <BR> Pull up a stand-up comic video <BR> Pop on a funny movie and humor tv show <BR> Tell some knock knock jokes at work <BR> Or just smile <BR> <BR> B... Tue, 2 May 2017 20:23:55 EST 5/2/17 - Track It Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66731364 Track ahead all meals, snacks and beverages for the entire day to help stick to your plan. Track into Wednesday if you have this done or see this too late. <BR> <BR> Or create a new food or exercise grouping that you do regularly. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add to your Other Goals. Under My Trackers from the main Spark page, click Other Goals. Scroll down towards the end of the page to the Other Goals header and click the Add/Remove Other Goals button and create a new goal that y... Mon, 1 May 2017 19:21:06 EST 5/1/17 - Monday Balance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66724400 Let's start the week in balance... or work on getting there. You're never too young or too old to work on balance and agility on a regular basis. <BR> <BR> This article was brought to my attention by Spark member BESSHAILE..... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=regain_agility_and_reduce_pain_with<BR>_the_alexander_technique </link> <BR> <BR> "Our daily habits can negatively interfere with how our bodies are supposed to move" <BR> <BR> Try these four tips accor... Sun, 30 Apr 2017 19:16:22 EST 5/1/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66718751 Check out the following website for ideas for a nourishing Sunday: <BR> <BR> <link>blogs.psychcentral.com/weightless/20<BR>15/01/self-care-sunday-create-a-nouris<BR>hing-list/ </link> <BR> <BR> Give me a <em>248</em> for each tip you use. This is not about how many can you do but rather what really nourished you. One tip is fine if it made your day. <BR> <BR> Happy May Day! <BR> <BR> <em>354</em> <em>375</em> <em>355</em> <BR> <BR> <BR> Sat, 29 Apr 2017 21:13:17 EST 4/29/17 - Saturday Sashay http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66713131 Or any time of dancing will do. Today is International Dance Day so get up and boogie with me. <BR> <BR> A variety of sources will tell you that dancing.... <BR> <BR> Improves the condition of the lungs and heart <BR> Increases muscular strength, endurance and motor fitness <BR> strengthens bones and reduced risk of osteoporosis <BR> reduces stress <BR> <BR> All while doing something fun. Pop on your favorite music. Like the Beach Boys sang "After six hours of school, I've had enough for t... Fri, 28 Apr 2017 20:56:52 EST 4/28/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66707127 Sliding into the weekend! How will your Monday self look back at your Friday self? Make yourself proud. <BR> <BR> Make up your own challenge today or repeat a previous day's challenge.What positive step will you take today? <BR> <BR> I'm working on posture so I will do the Spark posture video and will focus on keeping my shoulders pulled back and down all day. <BR> <BR> April 28 is National Super Hero day. Be a super hero for someone that needs a lift or be a super hero for yourself. <BR> ... Thu, 27 Apr 2017 21:33:27 EST 4/27/17 - Sneaky Strength Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66700819 Sneak in several rounds of body weight exercises throughout the day. Become a calorie burning machine all day long. <BR> <BR> Check out this Spark article for some ideas to insert in your day: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=10_bodyweight_training_exercises_yo<BR>u_can_do_anywhere </link> <BR> <BR> You can keep it as simple.... <BR> -getting up and down from a chair a few extra times <BR> -if you have a swivel chair, pick your feet up and swivel back and fort... Wed, 26 Apr 2017 21:04:54 EST 4/26/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66694051 "I am… two of the most powerful words. For what you put after them shapes your reality." <BR> <BR> Finish this sentence to yourself at least three times today. "I am ____________" <BR> <BR> You can keep it share it here or keep it private and just give me a <em>248</em> I challenge you to make it positive end of the sentence. It's all to easy to see our shortcomings. We need to spend more time on the positive to create our reality! <BR> <BR> Happy Administrative Professionals Day or... Tue, 25 Apr 2017 19:48:45 EST 4/25/17 - Triceps Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66687394 Let's work those hard-to-sculpt muscles. Pick your level or mix and match.... <BR> <BR> Seated Triceps extension... don't have weights, use a soup can or no weight at all... <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=158 </link> <BR> <BR> Triceps dips with knees bent (more advanced, legs extended) <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=124 </link> <BR> <BR> Close-arm wall pushups... <BR> <BR> <link>www.sparkpeople.c... Mon, 24 Apr 2017 18:38:45 EST 4/24/17 - HIIT Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66681472 Let's HIIT the ground running Monday..... or walking... or bike riding... whatever your cardio activity, change up the level of intensity to burn more calories in a short amount of time. <BR> <BR> HIIT will..... <BR> <BR> train and condition both your anaerobic and aerobic energy systems <BR> increase the amount of calories you burn during (and after) your exercise session <BR> improve your fat-burning potential <BR> <BR> Whatever your favorite cardio activity is... perform it at an easy p... Sun, 23 Apr 2017 21:44:39 EST 4/24/17 - Me Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66675324 Take time for you today to refresh, rejuvenate and recharge, whatever that means to you. <BR> <BR> You may want to start with 10 minutes of proper breathing to "get rid of carbon dioxide waste and take 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> Or curl up with a good book as April 23rd is World Book Night. Run by The Reading Agency in the UK.....Books are given out across the ... Sat, 22 Apr 2017 21:27:18 EST 4/22/17 - Earth Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66668870 Check out rustletheleaf.com for ten things you can do on earth day every day. This is the only home we have so let's take care of it: <BR> <BR> <link>www.rustletheleaf.com/10things.html </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Welcome a new member or two to Spark... <BR> <BR> <link>www.sparkpeople.com/myspark/messageb<BR>oard_topics.asp?imboard=14 </link> <BR> <BR> Fri, 21 Apr 2017 19:18:19 EST 4/21/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66663000 It's your day to make your challenge. Will you come up with one of your own or repeat a previous day's challenge/ Remember resting counts too if you've been burning it up! <BR> <BR> By the way, April 21 is National Kindergarten day, in honor of Friedrich Wilhelm August Frobel who is credited with starting the very first Kindergarten in Germany in 1837. He laid a foundation for modern education recognizing that children learn through play and experience. <BR> <BR> Find some time for play tod... Thu, 20 Apr 2017 20:38:55 EST 4/20/17 - Throw Back Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66656904 A few ideas for throw back Thursday.... <BR> <BR> Do a workout you haven't done in a very long time. You should be able to find some classics on youtube or dust off some of those old DVDs. <BR> <BR> Pull up a healthy recipe you haven't made in a long time, get back to what worked in the past. <BR> <BR> Go back and look at old blogs you have written. Remember how it felt when you started at Spark and appreciate your accomplishments.... small and large! <BR> <BR> April 20 is High Five day. ... Wed, 19 Apr 2017 22:18:26 EST 4/19/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66650201 Take 10 minutes to- <BR> <BR> -wipe down something you've been meaning to wipe down <BR> <BR> -stack papers into a pile that have been lingering around for far too long (just stack them and be done) <BR> <BR> -put away laundry that stays in the basket all week <BR> <BR> -call and schedule or cancel that appointment you have been meaning to get to <BR> <BR> The idea is to find something small that has been gnawing at you and get it done quickly. It's amazing how you can clear a littl... Tue, 18 Apr 2017 21:30:17 EST 4/18/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66643069 What do you need today? Cardio? Pick two types of cardio to do... walk/run, walk/dance, zumba/kickboxing or two different cardio machines at the gym. <BR> <BR> Have you been neglecting a certain muscle group lately? Pick two different strength exercises for the muscle group you need. Remember to work opposing muscle groups... biceps/triceps, back/chest, etc. <BR> <BR> Pick a couple short Spark videos if you need some ideas: <BR> <BR> <BR> <link>www.sparkpeople.tv </link> <BR> <BR> Re... Mon, 17 Apr 2017 20:30:40 EST 4/17/17 - Hit the Stairs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66636489 According to livestrong.com taking the stairs: <BR> <BR> "The vigorous and continuous movement of your legs and hips results in deeper breathing and increases your heartbeat, which enhances blood flow to all areas of your body. Your body releases natural pain relievers, or endorphins, during a stair climb, so you’ll feel better and have less tension." <BR> <BR> If you have stairs in your home or at your work, hit as many as you can. Hold on the rail if you need it. <BR> <BR> If you need to... Sun, 16 Apr 2017 21:26:42 EST 4/16/17 - Happy Easter http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66630015 I hope everyone that celebrates enjoys a beautiful day. <BR> <BR> Make it a Sunday Self Care with a checklist from Lisa Druxman, founder of Fit For Mom: <BR> <BR> Did you..... <BR> <BR> Fuel yourself today <BR> Move today <BR> Be today <BR> Reflect today <BR> Give today <BR> <BR> <em>67</em> <em>449</em> <em>184</em> Sat, 15 Apr 2017 19:38:45 EST 4/15/17 - Stay in Balance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66624615 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. 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 to... Fri, 14 Apr 2017 21:32:49 EST 4/14/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66618247 Here we are... International Moment of Laughter day, created by humorologist Izzy Gesell, encourages people to forget the stresses of daily life and give into the healing and relaxing power of laughter. <BR> <BR> Just sayin <BR> <BR> SO, today is your day to name your own challenge. Repeat a previous day's challenge or come up with one of your own. <BR> <BR> I'm going to get a short cardio workout done (still trying to work off vacation weight) and get to bed early as I have a tough train... Thu, 13 Apr 2017 20:27:29 EST 4/13/17 - Tip Toe Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66612184 From healthyliving.com: <BR> <BR> Tip toe walking is a functional exercise, meaning it trains your muscles to work together to perform sport-specific or everyday tasks. <BR> <BR> Tiptoe walking can improve your proprioception, or your sense of where particular body parts are in space. Skills you developed when you were younger -- including balance, agility and coordination -- depend on good proprioception. These skills can wane with age if you if you don't make an effort to maintain them ... Wed, 12 Apr 2017 21:36:54 EST 4/12/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66605446 From the Petra Kolber podcast, an interview with Jon Giswald, fitness and lifestyle expert: <BR> <BR> Listen actively today. <BR> <BR> Jon talks about the skill set of being a listener. Listening is not a passive act and skilled listening requires us to remove any expectations from how a conversation is going to work out. <BR> <BR> Can you be in a conversation without waiting for, and already writing the script for, what the other person is going to say? <BR> <BR> Today I invite you to ... Tue, 11 Apr 2017 20:53:48 EST 4/11/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66598727 Let's work those opposing muscle groups for greater calorie burn. From livestrong.com: <BR> <BR> "When a muscle is working, such as the biceps in a biceps curl, the opposite muscle -- your triceps -- are resting, known as the antagonist. <BR> <BR> Performing a set for your biceps, immediately followed by a set for your triceps is known as an antagonistic superset. Former elite bodybuilder Dace Draper used this approach in his training, and advises that it's great for building muscle mass, ... Mon, 10 Apr 2017 20:41:16 EST 4/10/17 - Move-It Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66591687 Start the week off on an active note. <em>313</em> <em>342</em> <BR> <BR> Aim for a short walk 30 minutes before a meal, 30 minutes after or both. Walking before and after meals can promote healthy metabolic activity..... <BR> <BR> <link>www.livestrong.com/article/529627-wa<BR>lking-before-or-after-meals/ </link> <BR> <BR> I have been working on this habit for a long time. I definitely walk after dinner, no matter the weather... well, except a driving rain. I got my labrador in... Sun, 9 Apr 2017 20:58:42 EST 4/9/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66585010 Time to decompress, wind down and get ourselves ready for the week ahead. <BR> <BR> Show your feet and ankles some love after all the cardio, chasing after kids and walking dogs that we do. According to this Spark article, regularly practicing these five exercise... <BR> <BR> "Over time you will enjoy improved balance in daily activities and workouts, a stronger walking/running stride, increased circulation and mobility throughout the feet and ankles, and significant reductions of foot, leg... Sat, 8 Apr 2017 21:10:00 EST 4/8/17 - Your Cardio Type http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66578776 If you haven't yet, check out this recent Spark article on which type of cardio is best for your health and fitness level. Of course your doctor has the final say-so but see where you think you might fall and what you are already used to: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?ID=2240 </link> <BR> <BR> The article gives examples of the duration and types of activity for each level. Use what you have... your gym, your dvd collection, youtube videos and belo... Fri, 7 Apr 2017 21:08:55 EST 4/7/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66572435 <img src="http://photosaws.sparkpeople.com/guid/6b8fb0fc-fb9d-4d15-bdcc-c49ace43a2ff.jpg"> <BR> <BR> We made it to Friday. Today is the day you get to pick your own challenge or repeat a previous day's challenge. It's all up to you. How will you step out of your comfort zone to move toward your health and wellness goals? <BR> <BR> Do you need to get more cardio? <BR> Do some strength training? <BR> Get some stretching and deep breathing done? <BR> Fold the laundry? Mate the socks? Call a r... Thu, 6 Apr 2017 19:55:24 EST 4/6/17 - Add Activity Not Just Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66566453 Check out this Spark blog about adding more activity to your day, not just exercise. One workout in a day dose not go far enough, we need to keep active to keep the metabolism burning all day, doing the calorie burning work for you. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=habits_of_fit_people_add_activityno<BR>t_just_exerciseto_your_days </link> <BR> <BR> What kinds of activity can you add to your day in addition to your planned workout? <BR> <BR> Or, pick a few Spar... Wed, 5 Apr 2017 21:18:26 EST 4/5/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66559871 From onegreenplanet.org 30 Days to a Healthier You: <BR> <BR> Bring Energy Into a Room Instead of Taking it Away - <BR> <BR> No matter what we have going on in our lives, one of the most important things we can all do is bring energy, not steal it. This means maintaining a positive outlook and energy, even if our lives are not as they should be or we wish they were. <BR> <BR> This is important for our health, along with the health of others around us. People who have a positive spirit ca... Tue, 4 Apr 2017 20:59:39 EST 4/4/17 - Slow Ride http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66553212 Actually, slow weight training is the challenge of the day but I heard the song Slow Ride in my head. <em>334</em> <BR> <BR> Pick at least three strength moves... any muscle group you choose... and perform them slow: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> Example... in the mood for some squats? Squat down, hold a beat and come up slow. <BR> <BR> Bicep curls? Curl up slower than you lower down.. same for tricep extensions. <BR> <BR> Lu... Mon, 3 Apr 2017 20:40:32 EST 4/3/17 - Add on 10 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66546856 Aim for 10 more cardio minutes than you have planned... or normally get on a Monday. <BR> <BR> Make it a simple ten-minute walk or try..... <BR> <BR> A nice an easy 10 minute cardio if you're easing into getting active or for a nice and easy add on to your planned workout.... <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=268 </link> <BR> <BR> Add a little more umph with a 10-minute kickboxing routine: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=635 </link> <BR> <BR> Jump i... Sun, 2 Apr 2017 21:41:12 EST 4/2/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66540299 Add simple self care throughout your Sunday... From tinybuddha.com: <BR> <BR> Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get some Sunday stretches done to loosen and lengthen... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_eac... Sat, 1 Apr 2017 20:27:37 EST 4/1/17- Single Dumbbell Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66534442 Hit more than one muscle group with one dumbbell ( or soup can, or water bottle )... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2221 </link> <BR> <BR> Happy April Fool's day... don't fool yourself into more than you need today. <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: consider your goal or goals for April. Fri, 31 Mar 2017 20:56:49 EST 3/31/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66528178 We have arrived at your day to make your own challenge or repeat a previous day's challenge. <BR> <BR> Name your challenge! Rest counts too if you need it. <BR> <BR> My challenge will be to rest big since I went to the doctor today and will be treating a nasty sinus infection. <BR> <BR> Thu, 30 Mar 2017 20:38:58 EST 3/30/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66521923 Let's keep walking with Jessica and work our lower body.... <BR> <BR> <link>www.youtube.com/watch?v=LAzPKNdXn0Q </link> <BR> <BR> March 30 is National I am In Control day, started by then Secretary of State Alexander Haig in 1981 giving the impression he thought he was in control when then President Ronald Reagan was shot. <BR> <BR> Use today to be in control of your day. Make the choices that you know are good for your physical and mental health. <BR> Wed, 29 Mar 2017 20:54:26 EST 3/29/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66515759 Take some time to strengthen and stretch for healthy knees. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=363 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: March 29 is National Mom and Pop Business Owners Day. Support. It takes long hours, hard work and dedication to run your own business. Find a local small business near you for some shopping. Tue, 28 Mar 2017 21:22:37 EST 3/28/17 - Walking Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66509785 Let's continue with the walking/strength workouts this week. <BR> <BR> Let's walk with Jessica and work the core, no need to get on the floor! <BR> <BR> <link>www.youtube.com/watch?v=ZpFqBE70jF4 </link> <BR> <BR> Or alternate Spark cardio moves with core moves... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make sure to taste the rainbow... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=are_you_eat... Mon, 27 Mar 2017 20:55:09 EST 3/27/17 - Monday Circuit Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66503368 Try a one-mile upper body workout... <BR> <BR> <link>www.youtube.com/watch?v=CP59f4L0Cbo </link> <BR> <BR> Or put together your own circuit workout using different Spark exercises.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> Or if you plan to hit the gym... make the rounds of the different weight machines after some time on a cardio machine. <BR> <BR> Sun, 26 Mar 2017 20:49:05 EST 3/26/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66496819 From the article 100 Ways To Change Your Life in 10 Minutes or Less on prevention.com: <BR> <BR> Sit in a comfortable position, settle your breath, close your eyes, and, as you breathe, mentally repeat the words "I am" for 5 minutes. Next, ask yourself "What do I want?" 2 to 4 times—don't feel like you have to answer it, let your mind settle down and see what bubbles up. <BR> <BR> BONUS/ALTERNATE CHALLENGE: March 26 is Spinach Day. Consider adding this powerful veggie to your menu. If you d... Sat, 25 Mar 2017 18:26:15 EST 3/25/17 - 60-second Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66491729 Add an additional 10 minutes of cardio throughout your day. See how many of these moves you can do for one minute (or as long as you can) either all at once or spread throughout the day... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1658 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add one extra serving of fruits or vegetables than you normally get on a Saturday or try a new fruit or veggie. <BR> Fri, 24 Mar 2017 20:52:56 EST 3/24/17 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66485381 Hey Hey Hey! It's Friday! <em>236</em> <BR> <BR> For those of you that are new, Fridays I step back and let you take the reigns, you call the shots for yourself. What small step will you take towards your health and wellness. Rest counts too if you've been burning it up! <BR> <BR> I will be going back to Sunday's challenge with a hand massage. The activities on my vacation have made my hands and wrists quite achy. I'm also going to try to get out for my first run since before vacation.... Thu, 23 Mar 2017 20:01:25 EST 3/23/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66479622 Work those thighs that work hard to keep us moving, not to mention working large muscle groups burns more calories. <BR> <BR> Pick your level: <BR> <BR> Basic Squat - don't go too low if that doesn't work for you, keep it small if need be. Watch your form, don't let your knees go over your toes, drive up from your heels... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> To add more of a challenge, hold weights. <BR> <BR> Skater squat.... <B... Wed, 22 Mar 2017 21:33:53 EST 3/22/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66472171 Let's watch our posture to avoid pain in the future. Work on the following sitting habits from National Osteoporosis Foundation: <BR> <BR> Try to keep your hips and knees at the same level. Place your feet flat on the floor. Keep a comfortable posture. You should have a natural inward curve to your lower back and a tall, upright upper back. <BR> <BR> When sitting in bucket seats or soft couches or chairs, use a rolled up towel or pillow to support your lower back. <BR> <BR> When standing u... Tue, 21 Mar 2017 19:18:14 EST 3/21/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66441658 Try to get two forms of cardio in today... run/walk... dance/walk... bike ride/walk... use two different cardio machines at the gym.. do two different Spark cardio moves twice during the day... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> What combo you use is up to you! <BR> <BR> Thu, 16 Mar 2017 21:50:27 EST 3/20/17 - Multiple Muscle Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66441630 Work two muscle groups at one time for double the calorie burn and rev up that metabolism. <BR> <BR> Try.... <BR> <BR> Lower down into a squat and hold while you do a bicep curl. Don't let your knees go past your toes, push that booty back. <BR> <BR> You can also get in a sitting position agains a wall and do bicep curls or a shoulder press. <BR> <BR> Or lunges with an overhead press.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=31 </link> <BR> <BR> Wi... Thu, 16 Mar 2017 21:44:27 EST 3/19/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66441570 Show your hands some love after all the typing and swiping we do. Get your hands well lotioned with your favorite scented soap and follow the directions from popsugar.com: <BR> <BR> Get Well-Heeled <BR> The heels of your hands do a lot of hard work and don't get nearly as much attention as your fingers do. Rub them in gentle circular motions, beginning on the side furthest from your thumb and working your way across. <BR> <BR> Thumbs Up <BR> The web of muscle connecting your thumb to the re... Thu, 16 Mar 2017 21:33:37 EST 3/18/17 - Saturday Super Slipper Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66441521 It's all about sneaking in small strength training exercises and quick stretches through your day. <BR> <BR> Check out this article for adding strength to your day and stretches to your evening.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=10minute_slipper_workouts </link> <BR> <BR> Keep your metabolism working for you during the day and loosen and lengthen in the evening. <BR> <BR> I will be doing some of these strength training moves in my hotel room and some yoga o... Thu, 16 Mar 2017 21:25:14 EST 3/17/17 - Happy St. Patrick's day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66441467 Wear some green and make your own challenge today. It's Free From Friday. Repeat a previous day's challenge or come up with one of your own. What step will you take towards your health and wellness. No challenge too small! <BR> <BR> Since I'm leaving for vacation in the wee Friday morning hours for vacation, I'm going to focus on water, water water! <BR> <BR> Adios Amigos! <em>213</em> Thu, 16 Mar 2017 21:11:47 EST 3/16/17 - Lower body challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66435359 Moving down to any lower body muscles you need to work. Aim for at least three... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=any&amp;ex<BR>ercise_level=any&amp;equipment=any&amp<BR>;bodypart=lower%20body </link> <BR> <BR> Try to spread them out through the day then get a good stretch in the evening.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=280 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<B... Wed, 15 Mar 2017 21:20:58 EST 3/15/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66428577 Make a habit of keeping your neck healthy and strong. Check out these neck exercises and stretches unless you have restrictions placed by your doctor, follow their advice first. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_9_best_exercises_for_neck_pain </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Power up your confidence and energy by striking a super hero pose at least three times today.... <BR> <BR> Stand with legs a little more than hips-distance apart, hands on h... Tue, 14 Mar 2017 19:31:20 EST 3/14/17 - Pi Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66421918 March 14 is Pi day that celebrates that never ending number 3.14.... and Albert Einstein's birthday. <BR> <BR> Celebrate by aiming for 3 sets of 14 repetitions of your favorite (or try a new one) core exercise: <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?bodypart=core </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for three walking breaks of at least 14 minutes each throughout the day. Mon, 13 Mar 2017 18:32:55 EST 3/13/17 - Muscle Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66415401 Let's start at the top this week and work our way down. Aim for three upper body exercises: <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=strength&a<BR>mp;exercise_level=any&amp;equipment=an<BR>y&amp;bodypart=upper%20body </link> <BR> <BR> Or try a short upper body video: <BR> <BR> <link>www.sparkpeople.tv </link> <BR> <BR> Then do the first four stretches in this stretching article: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>s... Sun, 12 Mar 2017 20:07:14 EST 3/12/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66409612 Take a day to slow down, regroup and refresh for the week ahead. Try the proper breathing technique: <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> "Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles." <BR> <BR> During meals.... slooooow down: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=963 </link> <BR> <BR> "Chewing your food thorou... Sat, 11 Mar 2017 20:55:05 EST 3/11/17 - Interval Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66403678 Read the Spark article for tips on interval training. You can apply this to walking, running, bike riding, the elliptical.. any cardio activity.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=7_good_reasons_to_try_interval_trai<BR>ning </link> <BR> <BR> It can be as easy or as intense as you need. It works for any fitness level, for example, you can walk slow for 30-60 seconds, then walk a little faster for the same amount of time and repeat for as long as you feel challen... Fri, 10 Mar 2017 21:02:04 EST 3/10/17 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66397275 We have arrived at the weekend! <em>244</em> <BR> <BR> It's your day to decide your challenge or repeat a previous day's challenge. <BR> <BR> Take a small step toward your health and wellness goals. Rest counts too if you've been pushing it all week. <BR> <BR> By the way March 10 is International Day of Awesomeness. Created in 2007 after a fun office conversation. <BR> <BR> So go forth and be awesome! <em>345</em> Thu, 9 Mar 2017 20:53:07 EST 3/9/17 - Cardio Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66390097 Several short bursts of activity throughout the day add up to big calorie burn. <BR> <BR> See how many of the Spark cardio moves you can squeeze into your day or evening (or into the next day)... in addition to whatever activity you have planned. <BR> <BR> Perform each move for as short or as long as you are able with good form. Good form is always important! Quality over quantity. <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> ... Wed, 8 Mar 2017 19:05:10 EST 3/8/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66383108 From A Little Happier podcast with Gretchen Rubin...... <BR> <BR> Do something today to make your future self happy. <BR> <BR> Is your morning routine crazy and stressful? Spend a few minutes setting things out the night before? <BR> <BR> Is there a basket of laundry sitting you keep meaning to fold? Fold a few things on commercial breaks. <BR> <BR> Do you wish you could stop snacking at night? Eat a healthy dinner, then try closing the kitchen just this one time. <BR> <BR> What would ... Tue, 7 Mar 2017 19:49:21 EST 3/7/17 - Tummy Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66375860 Let's sneak in some ab work. <BR> <BR> During any cardio workout you have planned, keep that tummy pulled in tight. That will give extra work to the core and protect your lower back at the same time <BR> <BR> I just did a kickboxing workout, lots of twists, I kept my tummy pulled in extra tight and really felt it! <BR> <BR> Sneak in some ab contractions throughout the day when standing or sitting. <BR> <BR> Or try the seated core workout... <BR> <BR> <link>www.sparkpeople.tv/video.asp?... Mon, 6 Mar 2017 19:34:52 EST 3/6/17- Mindful Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66369118 See how many mindful eating tips you can fit into your day and how many you can plan for a another day. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=7_ways_to_eat_mindfully_on_thanksgi<BR>ving_or_any_day </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Move mindfully as well. Make a conscious effort to move in some way every hour... a few laps around the house or office, some stretches, pushups against your desk or sink, squats while brushing your teeth etc. Be creative. <BR> ... Sun, 5 Mar 2017 21:01:12 EST 3/5/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66361725 Take a break for a full-body scan... a mindful meditation practice... "the aim is to be aware of the different regions of your body, and allow yourself to experience how each part feels, without trying to change anything. Just being with what is there." <BR> <BR> Check out the article to perform this body scan practice... <BR> <BR> <link>www.mindful.org/the-body-scan-practi<BR>ce/ </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make a plan... grab a piece of paper and just jot down ... Sat, 4 Mar 2017 19:39:23 EST 3/4/17 - Psoas Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66355347 That's pronounced soaz. Stretching this hip flexor muscle can help prevent tight hip flexor muscles which can lead to lower back and knee pain. <BR> <BR> Check out this quick youtube video for a demo: <BR> <BR> <link>www.youtube.com/watch?v=RrOUZgFPlPc </link> <BR> <BR> If getting on your knees is not available for you, stretch it while standing... <BR> <BR> <link>www.youtube.com/watch?v=sedMnxVxKo4 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add 15 minutes of cardio to your al... Fri, 3 Mar 2017 21:32:09 EST 3/3/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66347177 It's your day!!!! <BR> <BR> You decide your challenge... repeat a previous day's challenge or come up with one of your own. What small step can you take toward your health and wellness goals? <BR> <BR> I plan to get a 30 minute Yoga With Adriene video done after my hair cut. I'm still working on my lent/spring challenge of yoga stretches first thing in the morning out of bed. <BR> <BR> Thu, 2 Mar 2017 19:17:01 EST 3/2/17 - World Reading Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66340742 “The more that you read, the more things you will know. The more that you learn, the more places you'll go.” ~ Dr. Seuss <BR> <BR> Consider stopping by your local library, sign up for a card if you don't have one and check out a book. Or check out a book from the audio book app of your choice. <BR> <BR> I just picked up News Of the World by Paulette Jiles <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get your Thursday Thigh work done. Depending on your fitness level and health issues, try some sq... Wed, 1 Mar 2017 21:20:55 EST 3/1/17- Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66329443 I am posting tomorrow's challenge much earlier than normal to get you started thinking... <BR> <BR> You don't have to be catholic to participate in Lent. As the Spark article says, Lent comes from the Old English word len(c)ten, which translates to "spring"—and there's no better time than spring to purge the negative and usher in the positive. <BR> <BR> Try one of these ideas for the next 40 days or maybe these ideas will "spark" another idea that works for you: <BR> <BR> <link>www.spa... Tue, 28 Feb 2017 10:48:32 EST 2/28/17 - Tri-Colored Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66325925 Taste the rainbow. Aim for at least three different colored fruits, vegetables or both. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=are_you_eating_a_rainbow </link> <BR> <BR> Get your phytochemicals.... the naturally occurring non-nutritive disease preventive chemicals found in plants. <BR> <BR> If you're reading this too late... every day is a good day to taste the rainbow! <BR> <BR> BONUS/ALTERNATE CHALLENGE: Think about your goal(s) for March. Keep the goals you wa... Mon, 27 Feb 2017 21:46:17 EST 2/27/17 - All-Day- Movement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66317503 Spread out your strength training throughout the day.... <BR> <BR> <BR> dynamic stretches in the morning - think fluid flexibility. Try one or two stretches first thing in the morning... <BR> <BR> <link>jessicasmithtv.com/video_posts/20-mi<BR>nute-dynamic-stretch/ </link> <BR> <BR> 3 sets of ten lunges around 9am - make the movement small if need be. <BR> <BR> 3 sets of ten pushups around noon - do wall pushups if need be. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.... Sun, 26 Feb 2017 19:48:30 EST 2/26/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66312221 From Tinybuddha.com... <BR> <BR> Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.) <BR> <BR> Be your own best friend for a while to refresh for the week ahead. <BR> <BR> Sat, 25 Feb 2017 22:35:38 EST 2/26/17 - Saturday Skin Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66305286 Work on your skin from the inside, out! <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=481 </link> <BR> <BR> Pick three nutrients from the chart in this article and pick foods to add to your weekend for healthy skin. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Check out your activity minutes from last Saturday and try to add ten minutes to your total today. cardio and strength training counting. <BR> <BR> Fri, 24 Feb 2017 21:04:41 EST 2/23/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66298565 Hey kids... what time is it? It's Free Form Friday time! <BR> <BR> It's your day to make your own challenge or repeat a previous day's challenge. <BR> <BR> Name it and claim it! <BR> <BR> <em>104</em> Thu, 23 Feb 2017 21:31:18 EST 2/23/17 - Multiple and Single http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66291600 First, let's work multiple muscles... obliques, abs and shoulders... with the woodchopper... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=466 </link> <BR> <BR> Make sure to read the description with the demo to avoid injury. If you don't have a medicine ball, use a hand weight or soup can, or no weights. <BR> <BR> Then, February 23rd is single tasking day. According to Forbes.com, single tasking makes you smarter. Try the following: <BR> <BR> Give your brain... Wed, 22 Feb 2017 21:37:02 EST 2/22/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66284927 Try some alternate nose breathing. Alternate nose breathing... <BR> <BR> 1. activates the parasympathetic nervous system and reduces blood pressure. <BR> <BR> 2. enhances respiratory functions: increases respiratory strength and endurance. <BR> <BR> 3. improves attention and fine-motor coordination/performance. <BR> <BR> Make a "peace sign" with your right hand. Fold the two extended fingers toward the palm or rest them lightly on the bridge of your nose. Place your thumb gently onto your... Tue, 21 Feb 2017 21:21:21 EST 2/21/17 - Ten Minute Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66277368 Get ten minutes of activity with a fun Jessica Smith walking video that also works your abs without getting on floor. <BR> <BR> Or add this to your already-planned activity.... <BR> <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=onemile_express_workout_for_your_abs </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Either stop at the store or add to your shopping list a vegetable that you have never tried or have not had in a long time. Mon, 20 Feb 2017 20:50:00 EST 2/20/17 - Hoodie-Hoo Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66269541 Hoodie-Hoo day is a day to chase away winter blahs, and bring in spring. On this winter day, people go out at noon, wave their hands over their heads and chant "Hoodie-Hoo". <BR> <BR> My running group is planning a noon Hoodie-Hoo run but alas, I must work so join me in a noon (or as close to noon as you can) walk or run for at least 10 minutes. <BR> <BR> Try some walking meditation.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=894 </link> Sun, 19 Feb 2017 20:01:14 EST 2/19/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66262979 Take a me day. Rest, rejuvenate, relax. Whip up that facial you've read about and take a snooze, catch up with an old friend, take a slow walk, take a nap, sleep in or go to be early. <BR> <BR> Rest and regroup for the week ahead! <BR> <BR> <em>67</em> Sat, 18 Feb 2017 20:19:13 EST 2/18/17 - Saturday Sunshine http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66256992 Get outside if it's safe to do so! "Increase your vitamin D intake, increase your quality of sleep and help set the body's internal clock that tells us when to eat and sleep, and normalizes hormonal functions" <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1680&amp;page=2 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Check out spark recipes and pick out something new to make, start your shopping list. <BR> <BR> <link>https://recipes.sparkpeople.com </link> Fri, 17 Feb 2017 21:03:18 EST 2/17/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66249848 You own today. The challenge is up to you! Make the Monday version of yourself, proud of the Friday version of yourself. <BR> <BR> Repeat a previous day's challenge or come up with one of your own. What small step do you need to take toward your goals? <BR> <BR> Remember, rest counts too if you burned the candle at both ends this week. <BR> <BR> February 17 is My Way Day, believed to have been inspired by key events in the world happening because someone had a bold idea they were't afraid ... Thu, 16 Feb 2017 20:08:47 EST 2/16/17 - Flip a Coin http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66243032 Challenge taken from my Rock My Run app. Feel free to adjust how many reps you perform. <BR> <BR> Flip a coin. <BR> <BR> If you land on heads, complete the following: <BR> <BR> 20 pushups (can be against a wall, on your knees, on your toes or against a step) <BR> 20 crunches (watch your form, don't pull on your neck. For an extra challenge, keep shoulders off the floor) <BR> 20 - 30 second plank (again, can be against a wall, on your knees, on your toes, on your forearms or your hands) <B... Wed, 15 Feb 2017 20:28:20 EST 2/15/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66236411 February 15 is Random Acts of Kindness day. Check out their webpage for inspiring stories... <BR> <BR> <link>www.randomactsofkindness.org </link> <BR> <BR> You can start with a smile. Try to smile and say hi to three strangers. Of course, be safe, do it in a public place, the store, at work etc. You never know who's day you can make with such a simple gesture. <BR> <BR> It also helps your mood and quality of life. <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.a... Tue, 14 Feb 2017 21:57:29 EST 2/14/17 - Happy Valentine's Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66229529 <BR> Give yourself the gift of health with five tips in this article.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=376 </link> <BR> <BR> How many have you accomplished and improved upon? Make a plan to work on anything you still need to work on. <BR> <BR> BONUS/ALTERNTE CHALLENGE: Taste the Rainbow: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=are_you_eating_a_rainbow </link> <BR> <BR> If you do not have these freggies on hand, start... Mon, 13 Feb 2017 22:09:22 EST 2/13/17 - Monday Multiples http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66221997 Burn more calories in less time by working multiple muscles in one move. Try a wall sit with a hammer 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> or <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=29 </link> <BR> <BR> Happy Galantine's Day <BR> <BR> <link>www.bustle.com... Sun, 12 Feb 2017 21:43:56 EST 2/12/17 - Sunday Stillness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66215012 Find a few minutes to slow down and relax. Wind down from the previous week and get yourself in a good place to begin the week ahead. Which of these easy relaxation techniques can you fit into your day... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=779 </link> <BR> <BR> A quote from Hermann Hesse: “Within you there is a stillness and a sanctuary to which you can retreat any time.” <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Work on your next shopping list. ... Sat, 11 Feb 2017 21:01:46 EST 2/11/17 - Saturday Skaters http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66208643 This plyometric move is a great leg shaper, cardio move and good for improving balance. <BR> <BR> Stand with your weight on your right foot, left toe behind right heel. <BR> <BR> Step or jump to the left, landing on your left foot and touch your right toe behind your left heel. Swing your arms out in front of you and towards the direction you are jumping. <BR> <BR> Your mobility and fitness level will dictate how easy or intense you make this move. There is no need to jump, stepping to ... Fri, 10 Feb 2017 20:53:50 EST 2/10/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66201378 Made it to another Friday! We deserve to take good care of ourselves. So make up your own challenge or repeat a previous day's challenge. <BR> <BR> I need some Yoga With Adriene and some posture work! I caught myself slouching today. <BR> <BR> What will it be? What small step will you take? Remember, rest counts too if you've been burning the candle at both ends. <BR> Thu, 9 Feb 2017 20:08:54 EST 2/9/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66195068 Continue working on a strong base to carry you through your workouts and daily activities... <BR> <BR> Start simple by stopping just short of sitting in a chair and stand back up. Don't let your knees go over your toes, push that tush back then drive up from the heels. <BR> <BR> Add squats through the day. Make them as small or as deep as you need... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Try a few wall squats. Go up and down as in... Wed, 8 Feb 2017 22:16:47 EST 2/8/17 - Become a Minimalist http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66187063 Read about the health and wellness benefits of becoming a minimalist... <BR> <BR> <link>www.becomingminimalist.com/minimalis<BR>m-benefits/ </link> <BR> <BR> You can click on each item to read more detail on that item. See what could work for you, what could fit your lifestyle and start making a plan. <BR> <BR> "there is more joy to be found owning less than can be found pursuing more" <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get at least one cup of water in first thing... before coffee o... Tue, 7 Feb 2017 20:31:46 EST 2/7/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66179377 Add two cardio moves to your day.... do a few seconds here and there throughout the day or do two before or after your planned workout. The intensity and repetitions are up to you.... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add two fruits, two vegetables or one fruit and one vegetable to at least two meals. <BR> <BR> Make it a Turn-Table Tuesday. A local radio station here plays old classic ... Mon, 6 Feb 2017 20:34:08 EST 2/6/17- Muscle Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66170589 Start the week working a muscle group of your choice... biceps/triceps, abs/lower back, chest/back etc... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?equipment=bodyweight </link> <BR> <BR> Make it interesting and pick an exercise you've never tried before. Muscles stop responding when we perform the same exercise continually. <BR> <BR> Or pick a short strength video... <BR> <BR> <link>www.sparkpeople.tv/strength.asp </link> <BR> <BR> BONUS/ALTERNATE CHAL... Sun, 5 Feb 2017 16:21:26 EST 2/5/17 - Super Bowl Sunday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66165052 Anyone going to or hosting a super bowl party? Load up on freggies today to stem your snacking appetite. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=1795 </link> <BR> <BR> Try to get in several servings before the big snackapalooza! <BR> <BR> Staying in to watch or watching with like-minded friends? Try the Super Bowl Exercise game: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_super_bowl_exercise_game_work_o<BR>ut_while_you_watch </l... Sat, 4 Feb 2017 20:35:53 EST 2/4/17 - Go Out For Recess http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66158342 Embrace your inner child by getting outside to play.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1534 </link> <BR> <BR> Don't make workout all about work. Go pick up a hula hoop, grab you kids, grandkids, neighbors kids and play tag, find a nearby park etc. Or just bundle up if it's cold and get a quick brisk walk. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Watch your portion sizes. Read your labels... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<B... Fri, 3 Feb 2017 20:27:16 EST 2/3/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66150907 Hey Hey Hey, it's Friday and it's the 15th anniversary of the first Wear Red Day...It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women. if you see this in time, throw some red on for yourself and your loved ones! <BR> <BR> Today is your day to choose your challenge or repeat a previous day's challenge. <BR> <BR> I'm hoping to get out of work in time for a run before losing daylight. It was great to see the sun still out... Thu, 2 Feb 2017 20:50:19 EST 2/2/17 - Ten Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66143326 Some of my better workouts began with "I'll only work out for 10 minutes." <BR> <BR> Try this ten-minute, Eight-move workout.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2166 </link> <BR> <BR> If the moves are too advanced, make them work for you... you don't need to squat low, you don't need to use weights, you can do a plank against a wall... <BR> <BR> <link>www.youtube.com/watch?v=AhKGA2L-dac </link> <BR> <BR> Or swap it out for a seated workout... Wed, 1 Feb 2017 19:27:42 EST 2/1/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66135659 From Psychcentral.com... 1 minute mindful exercises... <BR> <BR> Yawn and stretch for 10 seconds every hour. <BR> Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how a yawn interrupts your thoughts and feelings. This brings you into the present. <BR> <BR> Then stretch really, really slowly for at least 10 seconds. Notice any tightness and say “ease” or just say hello to that place (being mindful — noticing without judgment). Take another 20 second... Tue, 31 Jan 2017 19:52:47 EST 1/31/17 - Tip Toe Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66128794 Try taking a few steps on your toes to- <BR> <BR> ~improve calf strength <BR> ~improve your proprioception, (sense of where particular body parts are in space. Skills you developed when you were younger -- including balance, agility and coordination -- depend on good proprioception) <BR> ~improve balance and stability <BR> <BR> If toe walking does not work for you due to foot or ankle issues, skip that and work on your calf strength by doing calf raises... <BR> <BR> <link>www.sparkpeople... Mon, 30 Jan 2017 21:02:57 EST 1/30/17 - Spice it Up http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66121194 Start the week on a spicy note... follow Jessica Smith for a 30-minute Latin Spice Walking workout. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=30minute_latin_spice_walking_workout </link> <BR> <BR> Or tell us your favorite 30-minute activity and if you got it done. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Experiment with spices. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=297 </link> <BR> <BR> "Wake up your taste buds! Cooking with herbs... Sun, 29 Jan 2017 19:51:14 EST 1/29/17 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66115542 You don't have to be in your fifties to benefit from these stretches. Take less than ten minutes to stretch it out... <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=217 </link> <BR> <BR> Or the Spark Chi Gong video.. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=30 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try some alternate nose breathing. Sit back and relax for about 10 minutes to learn about and try alternate nose breathing. "It is a great way to ... Sat, 28 Jan 2017 23:01:27 EST 1/28/17 - Productive Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66108416 Start small to develop habits of a productive person. Try to start each day this weekend with... <BR> <BR> 1. Become an early riser by going to bed early <BR> 2. Start each day with an intention <BR> 3. Physical activity <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add an additional 10 minutes or 500 steps to your activity. Fri, 27 Jan 2017 21:33:34 EST 1/27/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66100836 It's your turn to make your own challenge on this lovely Friday or repeat a previous day's challenge. <BR> <BR> No challenge too big or too small. Whatever makes it a positive day for you! <BR> <BR> I'm behind in the Yoga With Adriene 31 Day challenge so I hope to catch up a bit on those videos. <BR> <BR> Thu, 26 Jan 2017 19:50:14 EST 1/26/17 - Of COREse you can http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66093144 It's so important to have a strong core for every day activities to make us better athletes if we so choose. <BR> <BR> Fill your day with sneaky abs. Put a slight bend in your knees and contract your abs for a couple seconds and release... while brushing your teeth, sitting at your desk, doing laundry... anywhere! <BR> <BR> Or go for a plank, either on your knees or on your toes... <BR> <BR> <link>www.sparkpeople.com/myspark/search_r<BR>esults_google.asp?cx=partner-pub-93189<BR>47853224... Wed, 25 Jan 2017 18:24:17 EST 1/25/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66085372 Show those feet and ankles some love for getting us through our zumba class, our walks, runs and dance sessions... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_exercises_for_stronger_more_flexi<BR>ble_feet </link> <BR> <BR> You can do these while watching TV or reading a book! <BR> <BR> BONUS/ALTERNATE CHALLENGE: Take a mid-week all over stretch.... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822&amp;page=2 </link> <BR> <BR> My favori... Tue, 24 Jan 2017 17:19:38 EST 1/24/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66078904 Double it up buttercups... pick two cardio moves to fit into your day. They can be as intense or low impact as you need..... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> Or add a couple on the end of your planned cardio activity today. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make it a two-for-Tuesday lower body challenge. Pick two lower body moves that you need.... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>e... Mon, 23 Jan 2017 20:47:22 EST 1/23/17 - Muscle Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66071299 Let's start the week out building lean muscle mass for strength to get us through daily activities as well as to boost our metabolism and to burn a little more calories at rest. <BR> <BR> Let's work some pushups. Watch your form, really pull those abs in and get some ab work in the process. Pick the level that works for you fitness level.... <BR> <BR> Wall pushups... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Modified pushups... <BR> ... Sun, 22 Jan 2017 20:53:36 EST 1/22/17 - Sunday Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66063236 Everyone really worked it this week and those of you recovering from illness or injury need some stretching time too. Stretching helps us avoid a decrease in our range of motion. <BR> <BR> Check out this link to the SparkPeople daily stretching routine... <BR> <BR> <link>www.sparkpeople.com/resource/fitness _a rticles.asp?id=1264 </link> <BR> <BR> Remember to warm up, get the blood circulating before stretching. <BR> <BR> Let's loosen up for the week ahead! <BR> <BR> Eat your gree... Sat, 21 Jan 2017 18:19:43 EST 1/21/17 - Create Your Own Bootcamp http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66056428 Use the Spark library to create your own bootcamp workout. Alternate a cardio move with a strength move. Make it as short or long, as intense or as low-key as you need. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> Going to the gym today? Do a few minutes on a cardio machine, hit a weight machine and repeat. <BR> <BR> Need a quick video to do it for you... <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=695 </link> <BR> <BR> BONUS/ALTERNAT... Fri, 20 Jan 2017 18:43:31 EST 1/20/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66050283 We made it to the end of the week. How is January going for you so far? Are you moving forward? <BR> <BR> Today is your day to name your challenge or repeat a previous day's challenge. <BR> <BR> I was going to do the lower body work I missed the other day but changed my mind since I will be doing some hill work Saturday morning. <BR> <BR> So it will be an upper body strength day before Day 20 of Yoga With Adriene! <BR> <BR> <em>362</em> <em>403</em> Thu, 19 Jan 2017 21:28:19 EST 1/19/17 - You Can Do Anything For One Minute http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66042379 A couple trainers have said this over the years. Yes you can! <BR> <BR> Either set a timer, or 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> Pick a move, any move: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> OR this doesn't have to be about exercise. Is there something you keep putting off, clea... Wed, 18 Jan 2017 20:58:38 EST 1/18/17 - Look For The Good News http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66034778 Social media can be negative, news websites and the nightly tv news throw out tragic story after tragic story after tragic story. <BR> <BR> Today, look for the good news. Look at your favorite news site or check out... <BR> <BR> <link>www.goodnewsnetwork.org </link> <BR> <BR> Tell us something good. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Repeat your favorite positive mantra in the mirror three times today. <BR> <BR> Tue, 17 Jan 2017 21:18:05 EST 1/17/17 - Lower Body Work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66026119 Let's build a strong base to get us through each day. <BR> <BR> Get a mile in, in a small amount of space... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=feel_the_lowerbody_burn_with_this_q<BR>uick_circuit_workout </link> <BR> <BR> Keep movements small and skip the weights if you need to. <BR> <BR> Or, work the Spark seated lower body workout... <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=642 </link> <BR> <BR> Spend four minutes stretching it out when you're d... Mon, 16 Jan 2017 19:34:55 EST 1/16/17 - Meatless Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66017998 Aim for at least one meatless meal unless your health situation forbids going meatless. <BR> <BR> According to meatlessmonday.com...may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity. And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water. <BR> <BR> Share your favorite meatless meal with the team. <BR> <BR> ALTERNATE/BONUS CHALLENGE: Sneak in cardio... Sun, 15 Jan 2017 20:06:04 EST 1/15/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66011237 Take a ten-minute timeout to practice proper breathing. Get rid of carbon dioxide waste and take plenty of clean, fresh oxygen to your brain and muscles. Get yourself centered for the week ahead.. <BR> <BR> http://www.sparkpeople.com/resource/well<BR>ness_articles.asp?id=328 <BR> <BR> BONUS/ALTERNATE CHALLENGE: If you have a workout planned, keep your abs contracted the entire workout. You will protect your lower back and get a little core work done. <BR> <BR> Sat, 14 Jan 2017 22:26:42 EST 1/14/17 - Saturday Sunshine http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x66003154 Try to get outdoors if you are able... even if just for a five-minute walk. Check out the benefits of getting outside and get your five Spark points at the end of the article.... <BR> <BR> http://www.sparkpeople.com/resource/well<BR>ness_articles.asp?id=1680 <BR> <BR> "being outdoors and aware of the world's beauty can make you feel energized and alive." <BR> <BR> If the weather is dangerous or you are recovering from injury or illness, open your curtains or blinds to let some natural ligh... Fri, 13 Jan 2017 21:14:26 EST 1/13/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65996063 It's name your own challenge day, dream big day, take a step outside your comfort zone day, it's repeat a previous day's challenge, it's what you want to call it! <BR> <BR> It's all up to you. How will you take a step towards your health and wellness.... <BR> <BR> try a new fruit or veggie? <BR> fold and put away your laundry? <BR> Get more protein? <BR> Get some important paperwork together? <BR> <BR> No challenge too big or too small. Whatever it takes to make it a positive day! <BR> <B... Thu, 12 Jan 2017 22:12:23 EST 1/12/17 - Throwback Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65988296 Go back in your time machine and do a workout you haven't done in a long time. Check out youtube for some blasts from the past or pull out your old DVDs collecting dust. <BR> <BR> I'm going Step Aerobic with Gilad! Love that Hawaii beach setting. <BR> <BR> January 12 is National Hot tea day. Relax with a cup of hot tea to melt the day away. Try a tea you've never tried before. <BR> <BR> Wed, 11 Jan 2017 21:53:09 EST 1/11/17 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65980463 Posture check. Deep breath in as you raise your shoulders to your ears, slowly blow out your breath as you lower and roll your shoulders back and down. Hold that position as long as you can. <BR> <BR> Repet throughout the day. <BR> <BR> If you feel the need to work further on your posture... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_12minute_better_posture_workout </link> Tue, 10 Jan 2017 21:24:46 EST 1/10/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65972988 Weak hips lead to lower back and knee pain so pick at least two hip strengthening exercises and add them to your regular routine going forward... <BR> <BR> Lying hip abduction <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=149 </link> <BR> <BR> Lying double leg raises <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=151 </link> <BR> <BR> Skater Squats <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </l... Mon, 9 Jan 2017 22:38:45 EST 1/9/17 - Monday Motivation http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65965166 Research shows that people think about and act on healthy activities more on Mondays than any other day of the week. <BR> <BR> A study published in the American Journal of Preventative Medicine revealed that there are more searches related to health topics at the beginning of the week, no matter the time of year, and more folks start exercise routines on Monday than any other day of the week, too. <BR> <BR> Exercising on Mondays sets the tone for the week and you'll be more likely to stay ... Sun, 8 Jan 2017 22:12:40 EST 1/8/17 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65957086 January 8 is Joy Germ Day, created by Joan White, a retired advertising and public relations specialist. The original joy germ Day fell on White’s mother’s birthday, as it was her energy that inspired White to have the day to honor her. <BR> <BR> Germs and other pathogens spread from person to person so readily. So it seemed a good idea that happiness should also be highly infectious. <BR> <BR> Smile and say hello to strangers you pass, create a little extra pleasantness everywhere you go.... Sat, 7 Jan 2017 21:20:12 EST 1/7/17 - Sneaky Abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65948588 Squeeze in some ab contractions throughout the day to tighten up the ab muscles. <BR> <BR> Contract your abs, hold for a second or two, and release. Try a set of ten or twenty while.... <BR> <BR> Brushing your teeth <BR> Washing dishes <BR> Watching TV <BR> Standing in line <BR> <BR> If you have a cardio workout plan... dancing, zumba, kickboxing, really keep those abs pulled into your spine to make every move of your workout, a core-strengthening move. <BR> <BR> From health.harvard... Fri, 6 Jan 2017 17:53:55 EST 1/6/17 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65942622 It's your day to decide your own challenge or repeat a previous day's challenge. <BR> <BR> Friday is girls night own... dinner at a great Italian restaurant and going to see La La Land. I will eat smart at the restaurant and skip the popcorn at the theater. <BR> <BR> Then stretching before bed! <BR> <BR> What step will you take towards your health and wellness? Thu, 5 Jan 2017 21:36:42 EST 1/5/17 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65935110 Give your body a strong support system AND pull off a major calorie burn by working your larger muscles. Do a little warmup like walking, jogging in place or dancing. <BR> <BR> Outer Thighs <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=121 </link> <BR> <BR> Inner Thighs <BR> <BR> <link>www.sparkpeople.com/resource/exercis es .asp?exercise=122 </link> <BR> <BR> Get a good stretch: <BR> <BR> Inner Thigh <BR> <BR> <link>www.sparkpeople.com/resource/... Wed, 4 Jan 2017 22:30:58 EST 1/4/17 - Be Superman (woman) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65926732 Be Superman or Superwoman! For an instant confidence boost, stand with feet hip-width apart, hands on hips, chin up. <BR> <BR> BONUS/ALTERNATE CHALLENGE: stretch for better posture.... <BR> <BR> <BR> <em>104</em> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_simple_stretches_for_better_postu<BR>re_and_less_pain </link> Tue, 3 Jan 2017 21:31:22 EST 1/3/17 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65918791 Hey Hey Hey... it's Two for Tuesday. Try to get one serving of fruits and one serving of veggies with at least two meals or for each snack. <BR> <BR> try some of these tips: <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=161 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for 4 - 6 10-minute walking breaks during the day. Get your metabolism burning all day long. <BR> <BR> Mon, 2 Jan 2017 21:53:28 EST 1/2/16 - Thank God It's Monday day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65909661 Yes, January 2nd is Thank God It's Monday day, a day that starts out the first full week of the new year, to look ahead with real hope, energy, enthusiasm and excitement for all things to come in the next 12 months. <BR> <BR> Take a few minutes today, look in the mirror, smile and repeat your favorite motivational mantra. Smile, say it slowly, feel it, believe it. Don't have one? Spark has maybe one or two... <BR> <BR> <link>www.sparkpeople.com/resource/quotes.<BR>asp </link> <BR> <BR>... Sun, 1 Jan 2017 20:28:14 EST 1/1/17 - Me Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65902563 Start the new year with a ME day. Rest, rejuvenate, restore... whatever that means to you. <BR> <BR> Those of you not feeling well... get some rest, fluids and take good care. <BR> <BR> Those that have been burning the candle at both ends.... take that break! Rest is very important on the road to health and wellness! <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1657 </link> <BR> <BR> Make yourself a priority! <BR> <BR> HAPPY 2017! <em>411</em> Sat, 31 Dec 2016 22:14:42 EST 12/31/16 - New Years Eve http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65895731 Happy New Years Eve! It's also Make Up Your Mind Day. Are there any decisions you have been putting off? Sit down and finally get that decision made. Move forward. <BR> <BR> Saturday Steps.... Try to add an extra 500 steps to your day or an extra 15 minute workout. <BR> <BR> Big <em>247</em> all around. I makes me smile to read your check-ins each day. You keep me motivated and upbeat. <BR> <BR> I wish a wonderful year ahead for you, your friends and family! <BR> <BR> <em>408</em> Fri, 30 Dec 2016 22:09:54 EST 12/20/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65889350 We have arrived at the last Friday of the year. WOW huh?! <BR> <BR> Today it's up to you. Repeat a previous day's challenge or come up with one of your own. Take a step towards your health and wellness even if that means mating the socks instead of living out of the laundry basket. <em>334</em> <BR> <BR> I plan to get off work early and go for a run. Plan B will be to hit Orange Theory Fitness. <BR> <BR> I will also try not to cry as Friday will be the last night my son lives here. He... Thu, 29 Dec 2016 22:02:20 EST 12/29/16 - Interval Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65883205 Burn more calories in less time while keeping a workout interesting. Interval training is good for all fitness levels since you decide what is a challenging pace and what is an easier pace for you, everyone is different! <BR> <BR> Check out this Spark article for tips on interval training... <BR> <BR> <link> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=7_good_reasons_to_try_interval_trai<BR>ning </link> </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Drink a cup of water first thin... Wed, 28 Dec 2016 22:14:45 EST 12/28/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65876953 How is your sleep routine lately? Have the holidays thrown you off schedule? Check out this Spark article for tips to get your sleep routine on track. <BR> <BR> "Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension)." <BR> <BR> BONUS/ALTERNATE CHALLENGE: Eat the rainbow to get necessary vitamins into your diet.... <BR> <B... Tue, 27 Dec 2016 22:23:10 EST 12/27/16 - New To You http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65870110 Shake it up at the end of the year or in preparation for the new year. <BR> <BR> Try a workout that is new to you <BR> <BR> <link>www.sparkpeople.tv </link> or check out youtube for workout videos.. <BR> <BR> <link>youtube.com </link> <BR> <BR> Look for a new recipe... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on.asp </link> Make a shopping list. <BR> <BR> Look for new snacks.... <BR> <BR> <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=179... Mon, 26 Dec 2016 19:57:55 EST 12/26/16 - Back on Track http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65865181 Did you overindulge the last couple days? I did, I made a conscious decision to eat what I ate, enjoyed it and now back to my routine. <BR> <BR> It you had a little bit more salt and sweets than normal or just need a little boost.... <BR> <BR> Get at least ten minutes of activity or add on ten minutes to your planned activity <BR> Have an extra cup of water <BR> Choose hydrating foods... <BR> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=78 </link> <BR> <BR> Happy Kwanza t... Sun, 25 Dec 2016 22:11:54 EST 12/25/16 - Merry Christmas http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65860447 Start your day, your afternoon or to relax before bed with these stretches... <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> Enjoy the day with your family, friends or by nurturing yourself. <BR> <BR> I wish you all the joy a day can bring, no matter what you celebrate! <BR> <BR> <em>445</em> <em>500</em> <em>532</em> Sat, 24 Dec 2016 21:48:11 EST 12/24/16 - Full body strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65855569 Let's wrap up this strength training week with a quick, 12-minute full body strength session which includes a little cardio. Oh yeah... we're burning up the calories during the biggest eating time of the year. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=297 </link> <BR> <BR> Or pick a couple seated workout videos... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1713 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Eat and extra serving of fruits/veggies ... Fri, 23 Dec 2016 22:38:07 EST 12/23/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65849712 It's FRIDAY! Time to make your own challenge or repeat a previous day's challenge! How will you take one step further toward your health and wellness? <BR> <BR> If you still want to follow this week's muscle-group-a-day theme, I'm going to work my calves. <BR> <BR> Pick which option works for your fitness level... <BR> <BR> Calf raises with a chair... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Calf raises with a step.... <BR> <BR> ... Thu, 22 Dec 2016 21:11:31 EST 12/22/16 - Booty Call http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65843977 Our glutes are the largest and strongest muscle in our body. <BR> <BR> Strengthening your glutes can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier. Developing strong glutes can also improve athletic performance and decrease your risk for injuries. <BR> <BR> So work that booty.... <BR> <BR> 6-minute butt blasting video <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=670 </link> <BR> <BR> If getting on your knees is not reco... Wed, 21 Dec 2016 22:11:05 EST 12/21/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65837743 Aim for mental strength today. <BR> <BR> Keep your mind sharp by celebrating Crossword Puzzle Day... First released in a ‘New York World’ newspaper edition on December 21, 1913, the crossword puzzle soon became the pastime of the more astute folk. The modern version of these ancestral puzzles is the invention of Arthur Wynne, a British-born violinist and journalist who emigrated to Pennsylvania when he was 19. <BR> <BR> Pick up a crossword puzzle, sudoku or word find book or in your local p... Tue, 20 Dec 2016 21:40:24 EST 12/20/16 - Core it up! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65832028 According to health.harvard.edu.... 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 make that chain strong to help us move through our day. Try to work your abs, lower back and obliques. We do not get strong by crunches alone! <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exer... Mon, 19 Dec 2016 23:07:25 EST 12/19/16 - Upper Body work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65824962 Let's start from the top. Pick three upper body strength moves. Going to the gym? There are options for the gym as well.... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=any&amp;ex<BR>ercise_level=any&amp;equipment=any&amp<BR>;bodypart=upper%20body </link> <BR> <BR> Try to hit bicep, tricep, upper back and shoulders. Many moves hit more than one of these areas so it shouldn't take much. <BR> <BR> A strong upper body helps you rock a bag a groceries... Sun, 18 Dec 2016 20:17:34 EST 12/18/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65818938 From verywell.com: <BR> <BR> Mindfulness Exercise #4: Cleaning House <BR> <BR> The term "cleaning house" has a literal meaning (cleaning up your actual house) as well as a figurative one (getting rid of "emotional baggage," letting go of things that no longer serve you), and both can be great stress relievers! Because clutter has several hidden costs and can be a subtle but significant stressor, cleaning house and de-cluttering as a mindfulness exercise can bring lasting benefits. <BR> <B... Sat, 17 Dec 2016 21:04:01 EST 12/17/16 - Cardio temperature http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65812891 What's the temperature by you. It's pretty frigid here. The last couple winters I decide to get into the butterfly out of the cocoon mentality..... really work it during the winter months to feel fit and confident come spring and summer. <BR> <BR> So pick either the low or high temp for the day and do that many repetitions of a cardio move... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> Anyone out there not feeling well...... Fri, 16 Dec 2016 21:13:01 EST 12/16/16 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65806902 It's all up to you today. How will you challenge yourself? Or repeat a previous day's challenge. <BR> <BR> I am taking a day off at work, I need a break to get stuff done around the house. I intend to get the majority of Christmas shopping done since I've been working so much I haven't started yet. <BR> <BR> <em>590</em> what bit of healthy will you add to your day? Thu, 15 Dec 2016 21:34:19 EST 12/15/16 - Ten Minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65801040 Give yourself 10 minutes for a short exercise video..... <BR> <BR> <link>www.sparkpeople.tv </link> <BR> <BR> Or walk laps for 10 minutes around where you work or in the living room before bed. <BR> <BR> Or add these 10 minute challenges in addition to your regularly planned activity. <BR> <BR> Ten minutes does a body good! <BR> <BR> <BR> <em>590</em> What small bit of healthy did you add to your day? Wed, 14 Dec 2016 22:29:00 EST 12/14/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65794842 The eyes have it.... regularly work at preventing eye strain with the 20/20/20 rule..... <BR> <BR> look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the "20-20-20 rule." Looking far away relaxes the focusing muscle inside the eye to reduce fatigue. <BR> <BR> Give us an <em>590</em> if you added healthy to the day Tue, 13 Dec 2016 22:23:54 EST 12/13/16 - Two for Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65788691 Aim for at least two cardiac moves during the day... <BR> <BR> <link>www.sparkpeople.com/resource/browse-<BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> or <BR> <BR> Try two Spark cardio videos.. <BR> <BR> <link>www.sparkpeople.tv/cardio.asp </link> (or any two cardio videos you like) <BR> <BR> or <BR> <BR> two cardio machines at your gym <BR> <BR> or some dancing/walking or running/walking <BR> <BR> What is your <em>590</em> healthy add? Mon, 12 Dec 2016 22:17:09 EST 12/12/16 - Multiple Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65782073 Shake things up inserting moves into your day that work more than one muscle group. Try one or two the following or tell us what exercise you like to burn up more than one muscle group. <BR> <BR> Squat with shoulder press... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=35 </link> <BR> <BR> Stick to light weights if you are not used to this move or use soup cans. <BR> <BR> Lunge &amp; Twist with a Medicine Ball... <BR> <BR> <link>www.sparkpeople.com/resour... Sun, 11 Dec 2016 21:12:23 EST 12/11/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65775810 Time for practicing proper breathing. "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> Take 5 - 10 minutes to reap the benefits of proper breathing. <BR> <BR> What is your <em>590</em> ? What bit of healthy did you add to your day? Sat, 10 Dec 2016 21:35:27 EST 12/10/16 - Iron Man http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65770359 And woman! How is your iron? Do you track it? <BR> <BR> A couple benefits of iron...helps carry oxygen to all parts of the body as part of blood cells. It is also essential for cell growth regulation and mediation. <BR> <BR> Learn about more benefits of iron and tips to improve your iron intake.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=iron_foods_can_energize_your_body </link> <BR> <BR> Remember, too much of a good thing is a bad thing. Make sure you don't overdu... Fri, 9 Dec 2016 22:10:16 EST 12/9/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65763707 Today is up to you! Repeat a previous day's challenge or come up with one of your own. No challenge too small! <BR> <BR> Ready, set, GO! <BR> <BR> Thu, 8 Dec 2016 21:31:14 EST 12/8/16 - Thursday Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65757326 Strengthen your base to move you safely and strong through your day. Pick your level... <BR> <BR> Are squats not good for you, see how many times you can get up from sitting in a chair throughout the day.. just one or two times. Put focus on putting your weight in your heels and keep you abs in. <BR> <BR> Regular squat... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> Make it more challenging by holding yourself in the lowest position for a couple s... Wed, 7 Dec 2016 22:00:19 EST 12/7/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65750892 It's always a good time to work on balance... to make it a habit... to avoid a future fall. <BR> <BR> Pick which of the three levels work for you and slowly build on that... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1377 </link> <BR> <BR> Or do an internet search for an easy balancing yoga video. You don't have to be able to bend like a pretzel to do yoga! For example, I cannot do a tree pose with my foot against my inner thigh, I have to keep my foot ag... Tue, 6 Dec 2016 22:27:06 EST 12/6/16 - Posture Check http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65743868 Right now, are you slouching, or are you straightening yourself up? <BR> <BR> Try the Jessica Smith 12-min better posture video..... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_12minute_better_posture_workout </link> <BR> <BR> Do you have forward-head-syndrome? <BR> <BR> Remind yourself to walk talk all day, pull those shoulders back... especially when sitting, working on the computer etc. <BR> <BR> What is your <em>590</em> today? What small healthy did you ad... Mon, 5 Dec 2016 21:48:32 EST 12/5/16 - Motivation Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65737717 Remember why you started this journey. Remember the day you signed up with SparkPeople or the day you started back on SparkPeople. Why did you do it? Write it down, keep it in sight all day.Look at it often. <BR> <BR> Take a minute to look in the mirror and tell yourself that you deserve this! <BR> <BR> <BR> Give us an <em>590</em> if you added healthy instead of beating yourself up or placing restrictions on yourself. <BR> <BR> As seen on Pinterest: You don't need a new year to make... Sun, 4 Dec 2016 22:54:43 EST 12/4/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65730645 Time to slow down a bit. From Tinybuddah.com - 45 Simple Self-Care Practices for a Healthy Mind, Body &amp; Soul..... <BR> <BR> Pay complete attention to something you usually do on autopilot, perhaps brushing your teeth, driving, eating, or performing your morning routine. <BR> <BR> Try to focus on sights, sounds, smells, objects around you that you never take notice of. <BR> <BR> give us an <em>590</em> if you added something healthy to your day. Sat, 3 Dec 2016 20:26:05 EST 12/3/16 - Small Portion Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65724702 Shoot for small portions today... smaller portion breakfast, lunch, dinner and snacks. Keep yourself full with healthy foods to avoid overeating and cravings. <BR> <BR> What does 100 look like. Check out these photos of fruits, veggies, proteins, grains and nuts. <BR> <BR> An educated eater is a healthy eater! <BR> <BR> Give us an <em>590</em> if you added healthy to you day. Let's hear it for a positive holiday season! <BR> Fri, 2 Dec 2016 20:57:06 EST 12/2/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65717695 It's your day to decide on your challenge or repeat a previous day's challenge! <BR> <BR> What small step will you take towards your health and wellness? What healthy habit will aim to be more consistent with? <BR> <BR> I will be meditating since I need to try to fit in all my work in a short day so I can come home and TRY to sleep before getting back to work at 3am Saturday for a project go live. <BR> <BR> Here's to a happy and healthy weekend! <BR> <BR> Give us an <em>590</em> if y... Thu, 1 Dec 2016 19:53:37 EST 12/1/16 - Crawl http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65711414 Have you heard he latest fitness news... crawling! A chiropractor is quoted in this Washington Post article saying "you can bring back the strength and mobility you’ve lost over the years". <BR> <BR> If you are able to get down on all fours (check with your doctor), try crawling back and forth as described in the article.... <BR> <BR> <link>www.washingtonpost.com/lifestyle/wel<BR>lness/crawling-is-the-new-plank-improv<BR>e-strength-and-mobility-by-moving-like<BR>-a-baby/2016/10/13/725451e... Wed, 30 Nov 2016 22:17:46 EST 11/30/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65704649 <BR> Boost your brain power. Exercise is not only good for your weight, blood pressure and self esteem, it also has benefits for our brains. Read about brain power through exercise and other brain-boosting tips. How many can you fit into your day? <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1623 </link> <BR> <BR> BONUS CHALLENGE: Give us an <em>590</em> if you added healthy to your day. Tue, 29 Nov 2016 22:27:26 EST 11/29/16 - Giving Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65698103 Black Friday has come and gone, Cyber Monday is wrapping up, onward to Giving Tuesday. <BR> <BR> Give what you can to a charity that is meaningful to you. You can also volunteer your time instead of donating money. <BR> <BR> Alternate challenge - Sneaky abs. Throughout the day, contract you abs, hold for a count of two and release. Add in the obliques, while brushing your teeth or watching tv, stand with a slight bend in your knees, contract your abs and lean slowly to the left using your o... Mon, 28 Nov 2016 22:43:30 EST 11/28/16 - Move It Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65691039 Shoot for small bursts of activity through the day in addition to a workout you have planned. <BR> <BR> Aim for 30 - 60 minutes, whatever is a challenge for you. Break it up however you need.... <BR> <BR> Take several 10-min walking breaks <BR> Do two or three short Spark cardio or strength videos (or other types of exercise videos) <BR> Jog or walk up a few stairs just because <BR> <BR> Give us an <em>590</em> If you added healthy to your day (see Spark mail for details) Sun, 27 Nov 2016 22:05:47 EST 11/27/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65684282 Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read a book or magazines. <BR> <BR> If the day is too busy for that, spend five minutes after a bath or shower in reflection.... focus on the positive moments from last week, take some deep cleansing breaths and set an intention for the coming week. <BR> <BR> BONUS CHALLENGE: Give me an <em>590</em> if you added something healthy instead of restricting. See Spark Mail for details. <BR> Sat, 26 Nov 2016 21:18:13 EST 11/26/16 - Small Business Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65678459 Do you have some holiday shopping to get done, or shopping for a birthday or other occasion or just something you could use around the house? <BR> <BR> Search for small businesses in your community to shop at instead of a large chain store. Support small businesses today. <BR> <BR> BONUS CHALLENGE: Give us an <em>590</em> if you added something healthy to the day instead of restricting yourself. Did you add protein to your day, a quick 10 minute workout, an extra cup of water, an extra s... Fri, 25 Nov 2016 21:50:59 EST 11/25/16 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65672660 It's your turn to make the challenge or repeat a previous day's challenge. <BR> <BR> I went just a little overboard today on calories. I did get a four mile run in but feeling a bit overstuffed! So I will focus on water, smaller portions and stairs for small bursts of activity throughout the day. <BR> <BR> Make it a positive day! <BR> <BR> Thu, 24 Nov 2016 20:26:16 EST 11/24/16 - Happy Thanksgiving http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65667541 Whether or not you celebrate the holiday, take a few minutes to appreciate all you have, not what feel you do not have. Embrace your family/friends and all of their differences. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Focus on fruits/veggies. Enjoy your favorite foods in smaller portions than usual while adding more fruits and veggies to your plate than you normally do. <BR> <BR> <em>532</em> <BR> <BR> I'm thankful for all of you and the time you take to check in each day! I wish you a ... Wed, 23 Nov 2016 21:18:59 EST 11/23/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65661199 Slow down. Many of us are approaching Thanksgiving, the beginning of the hustle and bustle of the Christmas season. Take some time to slow down and take a breath. <BR> <BR> For at least one meal, purposely slow down.... "Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you glaze over it, just chewing the minimum amount of times necessary to get the food down your esophagus, you’re actually compromising this process. And it’s a mistake many p... Tue, 22 Nov 2016 22:37:22 EST 11/22/16 - Tuesday Triceps http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65654992 Work the back of the arms... easy does it style... <BR> <BR> Lying... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=190 </link> <BR> <BR> One arm side... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=139 </link> <BR> <BR> Close-arm wall pushups.. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=108 </link> <BR> <BR> Do as many sets of 8 that your fitness level allows. Try one set of each to mix it up... Mon, 21 Nov 2016 23:12:33 EST 11/21/16 - World Hello Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65648008 A little different take on the Sunday Self Care challenge... try to say hello to ten people today. No need for conversation, just a quick hi or hello as you pass a stranger. <BR> <BR> World Hello Day was created in 1973 by Brian McCormack, a Ph.D. graduate of Arizona State University, and Michael McCormack, a graduate of Harvard University, in response to the Yom Kippur War. Saying hello to at least 10 people demonstrates the importance of personal communication for preserving peace. <BR> ... Sun, 20 Nov 2016 22:18:02 EST 11/20/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65640807 Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant, barista or cashier at the store. <BR> <BR> It's good for the soul, for you and for the person with which you connect. <BR> <BR> BONUS/ALTERNATE CHALLENGE: plan a small, healthy change to your diet to put into action for the rest of the week. Just a few ideas... an additional glass of water each day, additional serving of freggies each day, smaller portions at every meal... Sat, 19 Nov 2016 21:13:59 EST 11/19/16 - H2O http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65634695 Try to drink at least one cup of water first thing in the morning... before coffee or tea. Add some lemon, cucumber or other fruit to jazz it up. <BR> <BR> If you don't see this before you wake up, aim for one cup of water before or after each meal. <BR> <BR> Some benefits of drinking water... <BR> <BR> Relieves Fatigue. ... <BR> Improves Mood. ... <BR> Treats Headaches and Migraines. ... <BR> Helps in Digestion and Constipation. ... <BR> Aids Weight Loss. ... <BR> Flushes Out Toxins. ... ... Fri, 18 Nov 2016 21:27:14 EST 11/18/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65628350 Time for your own challenge or repeat a previous day's challenge. What will it be? <BR> <BR> I will be going to bed early since I burned the candle at both ends again all week at work and have a run with my group Saturday morning. I'll do a little yoga for sleep too. <BR> <BR> November 18 is Mickey Mouse's birthday. Get in touch with your inner child! <BR> <BR> Thu, 17 Nov 2016 21:57:59 EST 11/17/16 - Throwback Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65621570 Celebrate throwback Thursday by.... <BR> <BR> Plan on making a healthy recipe you haven't made in a while <BR> Do a workout you haven't done in a long time, or a very long time, check youtube <BR> Return to a healthy habit you worked on when you first started your health and wellness journey <BR> <BR> November 17 is Great American Smokeout day. Anyone out there need to kick the habit or know someone else who could use some help... <BR> <BR> <link>www.cancer.org/healthy/stayawayfromt<BR>o... Wed, 16 Nov 2016 22:05:44 EST 11/16/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65614295 Be present. Regardless if you are involved in a good, bad or indifferent moment, be present. All we have is this moment right now. Don't blink! <BR> <BR> "The present is what slips by us while we are pondering the past and worrying about the future" ~ Ziggy <BR> <BR> "It means that the outcome doesn't matter. What matters is that you were there for it, whatever IT is, good or bad, kind of like right now." ~ From the movie People Like Us <BR> <BR> <BR> <BR> November 16 is International... Tue, 15 Nov 2016 21:24:08 EST 11/15/16 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65607815 Double it up. Work two opposing muscles groups (biceps/triceps, quads/ham strings, chest/upper back, abs/lower back) : <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>e_demos.asp </link> <BR> <BR> OR, do two cardio workouts.... two Spark workout videos, a run and a walk, at the gym, the elliptical and the treadmill, or a bike ride and a walk... whatever it is, aim for 30 minutes. You can split it up throughout the day. <BR> <BR> Go forth and rack up activity minutes! <BR> <BR> ... Mon, 14 Nov 2016 21:36:42 EST 11/14/16 - Loosen Up, Lighten Up Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65600849 How great is it that this day falls on a Monday?! A great day of the week to lighten up.... <BR> <BR> -Start off the day by not worrying about being late to work if it's unavoidable. <BR> -Drive casually, don’t rush as you move through traffic, and if someone cuts you off, laugh it off, and continue about your day. <BR> -Today is the day to let things that normally drive you up the wall, slide so that you can be free of that pain and that worry. <BR> <BR> I'm not suggesting you completely... Sun, 13 Nov 2016 21:09:12 EST 11/13/16 - Proper breathing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65594763 Clear out the carbon dioxide and get some fresh blood circulating... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=328 </link> <BR> <BR> Takes about ten minutes to clear out the old and bring in the new. Sat, 12 Nov 2016 22:52:13 EST 11/12/16 - Interval training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65587658 Burn more calories in less time while keeping a workout interesting. Interval training is good for all fitness levels since you decide what is a challenging pace and what is an easier pace for you, everyone is different! <BR> <BR> Check out this Spark article for tips on interval training... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=7_good_reasons_to_try_interval_trai<BR>ning </link> <BR> <BR> I will be meeting my running group at a local arboretum for a walk/run so I ... Fri, 11 Nov 2016 20:28:02 EST 11/11/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65581590 Happy Veteran's day! And whooohooo... for Free Form Friday! It's your day to make your own challenge or repeat a previous day's challenge. <BR> <BR> I have to think about what I want to do. I'll check back in on that! <BR> <BR> Thu, 10 Nov 2016 22:00:48 EST 11/10/16 - Sneaky Abs/Make a Friend http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65575114 Time for sneaky abs... working your abs several times throughout the day. <BR> <BR> Contract your abs, hold for a second or two, and release. Try a set of ten or twenty while.... <BR> <BR> Brushing your teeth <BR> Washing dishes <BR> Watching TV <BR> Standing in line <BR> <BR> 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 necess... Wed, 9 Nov 2016 22:18:08 EST 11/9/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65568387 Stretch out your chest and shoulders. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2171 </link> <BR> <BR> The article states that "because the shoulder is less stable than other major joints, the shoulder is more susceptible to injury." Don't wait for soreness or overuse injury to occurs stretch it out now and make it a regular routine. <BR> <BR> The first stretch in the article, arm-across-chest stretch, I like to combine with a stretch of my psoas muscle... Tue, 8 Nov 2016 21:31:33 EST 11/8/16 - Pick your pushup level http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65561596 Or mix and match levels. <BR> <BR> Pushups help improve our upper body strength as well as our core strength, making every day activities and chores easier with less chance of injury. <BR> <BR> The prime movers in pushups are located in the chest, front of the shoulders and back of the arms. <BR> <BR> When you perform pushups, your spine should remain neutrally curved and rigid so that any load is distributed safely through it, no sagging back. This works the core. <BR> <BR> Pushups a... Mon, 7 Nov 2016 21:56:45 EST 11/7/16 - Stairs and freggies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65554171 Go out of your way to take the stairs if you have them available. Take it slow and hold on to the rail if you are not used to stairs, go up a couple and come back down. Get some water, call it a day. <BR> <BR> If you are used to stairs, make it interesting, take wide steps.... step right foot to the far right side of the step, then step left foot to the far left of that step etc. <BR> <BR> Or, step up with one foot, then bring your other knee up (contracting your abs) before you take the ne... Sun, 6 Nov 2016 20:36:30 EST 11/6/16 - Fall Back http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65547683 For most of us it's time to change the clocks back one hour. Happy Fall! Check out this article for nine ways to make the time change easier on our systems... <BR> <BR> <link>www.latimes.com/health/la-he-fall-ti<BR>me-change-20161031-story.html </link> <BR> <BR> The fall time change is easier on us than the spring time change but it can still take it's toll if you slip into unhealthy habits. <BR> <BR> Give me a <em>248</em> if you were able to fit any of these into you day. <BR> ... Sat, 5 Nov 2016 21:24:42 EST 11/5/16 - Ten minutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65541938 Let's get in a ten-minute mindset to make it a healthy Saturday. See what you can fit in your day... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_ten_minute_mindshift </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for 30 - 60 activity minutes by getting several 10 minute walking sessions as you can and/or picking one or two short Spark videos ... <BR> <BR> <link>www.sparkpeople.tv </link> Fri, 4 Nov 2016 22:33:03 EST 11/4/16 - Free Form Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65534955 It's your day come up with your own challenge or repeat a previous day's challenge. What will you do to take a step toward your health and wellness? <BR> <BR> I'm going to try hard to get out of work in time to get a quick run in since it's going to be a nice day. Gotta take advantage of days like that in Chicago, in November! <BR> <BR> Plan B will be a kickboxing workout. <BR> <BR> Make it a FABULOUS Friday! Thu, 3 Nov 2016 21:07:10 EST 11/3/16 - Think Macro http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65528318 Macronutrients that is.... FATS, CARBS and PROTEIN.... the major energy sources our bodies need to grow, digest food, build and repair muscle tissue, and perform basic bodily functions. <BR> <BR> Learn or refresh your memory on these important building blocks for your health. Check out the food examples given for each macronutrient. <BR> <BR> <link>www.sparkpeople.com/resource/nutriti on _articles.asp?id=2132 </link> <BR> <BR> Give me a <em>248</em> if you were able to meet or i... Wed, 2 Nov 2016 22:01:39 EST 11/2/16 - Wednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65521450 Take a mid-week stretch. Try some desk yoga stretches... <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822 </link> <BR> <BR> We get pretty tight working over a computer or taking care of household chores. Tight muscles lead to many ailments. Take a few minutes to open up and lengthen. <BR> <BR> <BR> BONUS/ALTERNATE CHALLENG: Try the tips in this article each day to work towards waking more refreshed.... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes... Tue, 1 Nov 2016 23:11:38 EST 11/1/16 - Two For Tuesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65513503 Let's work those opposing muscle groups. Ignoring one muscle while working the opposing muscle leads to injury. <BR> <BR> According to spinning.com.... "muscular imbalance can torque and pull joints out of alignment as the stronger muscles overpower the weaker ones at a particular joint." <BR> <BR> So pick a muscle group you haven't worked in the last 24 hours (always important to rest and rebuild), and start working on your muscular balance.... <BR> <BR> <link>www.sparkpeople.com/resour... Mon, 31 Oct 2016 21:39:25 EST 10/31/16 - Happy Halloween/Go Orange http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65506139 Go orange by trying some (or all, do what you can) of the Spark Halloween workout. You can do some of these watching tv.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=scare_away_candy_calories_with_the_<BR>halloween_workout </link> <BR> <BR> Scroll down through the article to see links to each exercise demo. <BR> <BR> Go Orange: Orange fruits and veggies contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A.The nutrients hel... Sun, 30 Oct 2016 20:46:14 EST 10/30/16 - Sunday Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65499473 From Power-of-visualization.com: In the book by Dr Maxwell Maltz, in the classic book Psycho Cybernetics...... <BR> <BR> You Can "Trick" Your Subconscious Mind! <BR> <BR> "Your subconscious cannot tell the difference between a real memory, and a vividly imagined visualization" <BR> <BR> When you visualize, you effectively "implant" new memories into your self-image - meaning that your subconscious mind "thinks" you are already the success you dream of being. <BR> <BR> This frees up su... Sat, 29 Oct 2016 20:36:51 EST 10/29/16 - Interval Saturday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65493459 Try some interval training... vary the intensity of your cardio wether you are walking, running, dancing, bike riding etc. Alternate between a comfortable pace and a more challenging pace for you to burn more calories in less time. <BR> <BR> Try the Jessica Smith 9-min High Intensity Cardio video. It's a low-impact but effective nine minutes.... <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=high_intensity_lowimpact_do_anywher<BR>e_cardio_workout </link> <BR> <BR> BONUS/ALT... Fri, 28 Oct 2016 22:06:51 EST 10/28/16 - FREE FORM FRIDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65486886 It's Friday baby and time to repeat a previous day's challenge or come up with one of your own. What step can you take towards your health and wellness? <BR> <BR> How bout one more muscle group for the week? Hit your upper body to help maintain posture and increase strength for every day activities. <BR> <BR> Try seated dumbbell rows. Feel free to leave out the dumbbells if you need to or use water bottles or soup cans.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?ex... Thu, 27 Oct 2016 21:47:39 EST 10/27/16 - Muscle Day 4 Glutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65480137 Strong glutes help support the lower back, improves posture and makes everyday movements like sitting down, standing up, picking up heavy objects and climbing stairs easier. <BR> <BR> If you can get on the floor, try some bridges on a medicine ball or foam roller... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=478 </link> <BR> <BR> If you'd rather stand, put a slight bend in your knee, squeeze your glutes tight, hold a couple seconds and release. You can do ... Wed, 26 Oct 2016 21:59:00 EST 10/26/16 - Muscle day 3 calves/W ednesday Wellness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65473268 Build up your calves... carefully if you're not used to working your calves, don't overdue it... <BR> <BR> Calf raises with a chair... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> You can also do a couple here and there while brushing your teeth, washing dishes or waiting in line. <BR> <BR> Or on a step for more of a challenge... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=132 </link> <BR> <BR> And stre... Tue, 25 Oct 2016 21:53:21 EST 10/25/16 Muscles Day 2 Triceps http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65466140 See the pattern this week, we're hitting the back of the body.... muscles not seen in the mirror but necessary for daily strength. <BR> <BR> Try some seated Triceps extensions... with or without weights... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=158 </link> <BR> <BR> Or on a bench with a weight... or water bottle, or soup can.... <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=159 </link> <BR> <BR> And stretch it out... <BR>... Mon, 24 Oct 2016 21:40:48 EST 10/24/16 - Muscles Day 1 Hamstrings http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65458600 Let's work a different set of muscles each day this week to up our metabolism and strength. Remember we never work the same muscle two days in a row. <BR> <BR> If these do not work for you or if you need a different muscle worked, tell us what you did to make it work for you. <BR> <BR> First aim for six 10-minute walks or other increments of activity to add up to an hour. <BR> <BR> Today let's work our hamstrings with a relatively easy move... <BR> <BR> Lying hamstring curl with ball.. <... Sun, 23 Oct 2016 22:07:44 EST 10/23/16 - Sunday Smiles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x2107x65451257 Take time out to smile today, at people you may pass on the street, in the parking lot at the store etc. Read the seven reasons to smile article about the benefits you gain from smiling... <BR> <BR> <link>www.sparkpeople.com/resource/wellnes s_ articles.asp?id=1529 </link> <BR> <BR> You never know what is happening in someone else's day and a smile from a stranger can make a world of difference to them and to you as well! <BR> <BR> ALTERNATE/BONUS CHALLENGE: Join me in my favorite Su... Sat, 22 Oct 2016 20:15:54 EST