SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 For members who work to help others be healthier. A few examples: dietitians, nutritionists, personal trainers, nurses, doctors, corporate wellness professionals, mental health professionals, etc. SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61091203 Happy Wednesday to you! <BR> <BR> You have TWO CHALLENGES for today. <BR> They are: <BR> <BR> 1) Re-evaluate your goals and calorie needs <BR> <BR> 2) Update your status on your Sparkpage <BR> <BR> Using these tools can be a GREAT MOTIVATION to you and others that read your Sparkpage.. <BR> <BR> Let's get working on healthier eating and exercise. WE CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 1 Apr 2015 00:20:15 EST Tuesday's Challenge: FIBER! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61083362 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin , women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Br... Tue, 31 Mar 2015 08:38:05 EST Monday Challenge: To-Do! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61073788 Happy Monday To You! <BR> <BR> I thought we could start off this holiday week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Mon, 30 Mar 2015 09:36:15 EST Thursday Challenge: STAY INFORMED! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61037222 Happy Thursday to you! <BR> <BR> There are some amazing articles and videos on Spark. Have you seen them? Well, today is the day to STAY INFORMED. <BR> <BR> Your challenge today is to: <BR> <BR> *Read 3 A-Z Topics <BR> <BR> and/or <BR> <BR> *Watch a Health Video <BR> <BR> Wondering where you can find these? Simply go to your SparkPoints page and click on "A-Z Topics" or "Watch a Health Video". You get daily points for doing this too. <BR> <BR> Read or watch something interesting... Thu, 26 Mar 2015 07:26:11 EST Wednesday Challenge: Just Say NO! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61027636 Happy Wednesday to you! <BR> <BR> Here is a recent suggestion that I just loved. Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats & sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more tha... Wed, 25 Mar 2015 07:25:25 EST Tuesday Challenge: SparkPoints! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61021652 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Tue, 24 Mar 2015 13:05:58 EST Monday Challenge: MUSCLES! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61012703 Apologies for my delay in posting today's challenge (covering for L*I*T*A*): <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a MUS... Mon, 23 Mar 2015 15:03:39 EST Weekend Struggle http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x60995179 I am so tired of my pattern of doing well and staying on track all week long with diet and exercise only to undo it on the weekends. During the week I go to the Y right after work, but I get busy running around on the weekend and somehow I don't get there. I don't socialize and drink alcohol during the week nights, but the weekends often brings friends and some cocktails and unhealthier food. Any suggestions other than putting myself to sleep from Friday at 5 pm until Monday 6 am? Sat, 21 Mar 2015 18:14:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60980154 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to WORK YOUR LOWER BODY. <BR> Can you do 3-5 lower body exercises? <BR> <BR> Spark exercises (there are many more under Fitness): <BR> <BR> *Genie Sit <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. <BR> The weekend is almost here. <BR> Let's get moving! <BR> <BR> ****always remember to work at your own pace and fitness level... Thu, 19 Mar 2015 23:02:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60971006 <BR> Happy Thursday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a GETTING MY HEART PUMPING Thursday! <BR> Wed, 18 Mar 2015 23:30:42 EST Quick Intro http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x60962675 I don't like intro threads very much lol <BR> <BR> I am a <BR> <BR> Registered Massage Therapist <BR> <BR> Senior SMA Sports Trainer (Roughly like an Athletics trainer in the US) which means I spend most of my time patching up football players etc. on the field but also include pre game prep (massage, strapping, warmups stretching) and supervising and assisting with rehab compliance, helping players with their fitness. <BR> <BR> Qualified but not practising Personal Trainer <BR> <BR> F... Wed, 18 Mar 2015 04:38:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60962051 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 18 Mar 2015 00:12:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60951618 <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Tuesday! Mon, 16 Mar 2015 22:00:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60942308 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Mon, 16 Mar 2015 00:00:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60915610 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 12 Mar 2015 22:49:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60908562 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Thursday! <BR> Thu, 12 Mar 2015 08:27:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60897044 <BR> <BR> Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet o... Tue, 10 Mar 2015 23:32:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60887293 Happy Tuesday!! <BR> <BR> Today's challenge is to get moving.... <BR> .you can walk and shoot for that 10,000 steps, go to the gym and do some time on a stationary bike or an elliptical. or you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> Let's get moving and get the blood flowing and shoot for 400 to 500 calories burned. <BR> <BR> <BR> Have a Terrific Tuesday!! <BR> Mon, 9 Mar 2015 23:18:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60877446 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. <BR> How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an out... Mon, 9 Mar 2015 00:03:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60850676 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! <BR> Fri, 6 Mar 2015 00:21:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60840690 Happy Thurssday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Thurssday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE... Thu, 5 Mar 2015 00:20:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60820445 <BR> <BR> Happy Tuersday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Happy Tuesday to you! <BR> Tue, 3 Mar 2015 01:20:27 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60801867 Happy Monday to you! <BR> <BR> It is time for determining your MARCH CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of MARCH? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF MARCH. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2015. <BR> Don't put off until tomorrow, what you can do TODAY. ... Sun, 1 Mar 2015 11:22:11 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60780102 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Fri, 27 Feb 2015 02:00:26 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60760171 Happy Wednessday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef and... Wed, 25 Feb 2015 00:25:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60734996 Happy Monday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - <BR> the less processed the ... Sun, 22 Feb 2015 13:52:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60710675 Happy Friday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? <BR> <BR> WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 19 Feb 2015 21:45:35 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60704703 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN and get 45 minutes in today! <BR> Whether you are doing cardio or strength training, <BR> <BR> Have a FANTASTIC Thursday! Thu, 19 Feb 2015 09:31:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60692070 <BR> Happy Wednesday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR>... Wed, 18 Feb 2015 01:34:32 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60681900 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> <BR> You are not up against anyone else with this challenge. <BR> <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! Tue, 17 Feb 2015 00:58:56 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60671508 Happy Monday to you! <BR> <BR> Your challenge today is to <BR> tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in <BR> 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a <BR> while (more than a month) - Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long <BR> while - Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! <BR> Remember to: <BR> drin... Mon, 16 Feb 2015 00:29:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60645115 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> <BR> Put your fork down between bites. Drink water throughout your meal. <BR> <BR> Enjoy the company around you. <BR> <BR> Enjoy the special dishes that you don't usually have throughout the year. <BR> <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> <BR> Instead, ... Fri, 13 Feb 2015 00:31:53 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60634127 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! Wed, 11 Feb 2015 22:05:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60624861 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! Wed, 11 Feb 2015 00:07:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60617646 :Happy Tuesday to you! <BR> <BR> We are going to BURNING 400 CALORIES TODAY! <BR> <BR> Let's get moving folks. <BR> <BR> Burn off those extra calories. <BR> <BR> We CAN do this! <BR> <BR> Have a great Tuesday! <BR> Tue, 10 Feb 2015 09:34:20 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60601271 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to get your exercise in!. <BR> Great exercises to choose from: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning etc.) <BR> *Biking <BR> <BR> or choose your own exercise ..... <BR> <BR> How will YOU work out today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Sun, 8 Feb 2015 18:57:40 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60575287 Happy Friday to you! <BR> <BR> Today's challenge is to SPOIL THE WORLD. <BR> There are many things you can do with this one. <BR> <BR> Here are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <BR> <BR> Have a great Friday! Fri, 6 Feb 2015 00:02:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60565153 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> This is an open exercise day, which means that you can do cardio, strength training, or a combination. <BR> The duration and intensity are left completely up to you. <BR> <BR> What are you waiting for? GET MOVING!! <BR> <BR> Have a great Thursday! <BR> Wed, 4 Feb 2015 23:32:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60554155 Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! <BR> Tue, 3 Feb 2015 22:48:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60544134 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Tuesd... Tue, 3 Feb 2015 00:35:55 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60532093 <BR> Happy Monday to you! <BR> <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. <BR> This is a way to challenge yourself. <BR> <BR> How do you get points? <BR> <BR> You can: <BR> *Spin the wheel <BR> *Log in all your food <BR> *Exercise, exercise, exercise <BR> *Drink all of your water <BR> *Read articles <BR> *Make an appointment <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off items under Other Exercise <BR> *M... Mon, 2 Feb 2015 00:16:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60501578 Happy Friday to you! <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Fri, 30 Jan 2015 01:02:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60490360 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK YOUR ARMS! <BR> <BR> Find 3-5 exercises (with appropriate reps for your level) and work out your arms. <BR> <BR> Feel free to incorporate: a kettle bell, resistance bands, hand weights or whatever you choose! <BR> <BR> Have a great Thursday! <BR> Wed, 28 Jan 2015 23:14:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60480479 <BR> <BR> Happy Wednesday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus... Wed, 28 Jan 2015 00:45:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60469053 <BR> Happy Tuesiday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> <BR> Have a Great Tuesiday! <B... Mon, 26 Jan 2015 23:34:51 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60451487 Have a happy Monday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 25 Jan 2015 13:36:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60426147 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 23 Jan 2015 00:16:26 EST Quick Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x60421989 Hey ya' all, <BR> <BR> I'm Samantha. L.M.T. and C.H. Have also been in home health care & a certified nursing assistant/aide in the past. Currently I however am not practicing - hopefully you all won't consider me as an outsider due to that fact... but am dealing with a nerve issue. <BR> <BR> My biggest reason to be on this site is to gain more healthy habits, and get in better shape to be able to go back to what I really want to do in life... be able to "walk the walk" so to speak in the ... Thu, 22 Jan 2015 15:55:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60415259 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about mid month of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> ... Wed, 21 Jan 2015 23:54:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60404184 Happy Wednesday to you! <BR> <BR> Your challenge today: <BR> <BR> SEND OUT THREE (3) SPARK GOODIES TO THREE RANDOM MEMBERS. <BR> <BR> It is preferable that you send these goodies to members that you don't usually correspond with. <BR> These could be three people on three different boards. <BR> These people could be new members. <BR> These people could be ones that are asking for guidance/motivation in their blog. <BR> <BR> Have a great Wednesday! <BR> Wed, 21 Jan 2015 00:35:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60392397 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the... Tue, 20 Jan 2015 00:19:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60374093 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 18 Jan 2015 13:58:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60348362 Happy Friday to you! <BR> <BR> (Whew! You made it!!) <BR> <BR> You have Three challenges today. <BR> <BR> They are: <BR> <BR> 1) Do your daily exercise <BR> 2) Get in TEN (10) glasses of water <BR> 3) Take your vitamins <BR> <BR> Have a FANTASTIC Friday! Fri, 16 Jan 2015 01:41:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60336259 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! Thu, 15 Jan 2015 00:00:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60324713 Happy Wednesday to you! <BR> <BR> Do you know anyone that needs ENCOURAGEMENT? <BR> Think about family, friends, or even a stranger that could use some encouragement, advice, or even a reassuring hug . <BR> <BR> Our challenge today is to OFFER ENCOURAGEMENT TO SOMEONE IN YOUR LIFE. Keep any negative words to yourself. <BR> Offer only kindness, sound advice, and praise. <BR> By lifting up another, you help yourself as well.emoticon <BR> <BR> Have a great Wednesday! <BR> Wed, 14 Jan 2015 00:02:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60313220 Happy Tuesday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar & fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR> *Diet Soda ... Mon, 12 Jan 2015 23:54:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60296699 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 11 Jan 2015 17:34:27 EST pro's want to know???? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x60272341 <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <BR> <BR> <BR> What is your favorite way to relax after a hectic day? <BR> <BR> <BR> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> Fri, 9 Jan 2015 13:38:42 EST weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60271803 Happy Weekend to you! <BR> <BR> Your challenge this weekend may be a bit difficult....REST & RELAX. <BR> <BR> Many of you are constantly on the go. <BR> This weekend take it easy. <BR> <BR> What can you do with your weekend ? <BR> <BR> How about: <BR> <BR> * sleep in or take a nap <BR> *Stay in your pajamas <BR> *Read a good book or magazine <BR> *Rent or go to the movies <BR> *Play board games with family and/or friends <BR> *Go for a leisurely walk or hike <BR> *Listen to s... Fri, 9 Jan 2015 12:40:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60254036 <BR> Happy Thursday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> ... Wed, 7 Jan 2015 22:42:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60243319 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE CHRISTMAS CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase ... Wed, 7 Jan 2015 01:40:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60230207 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? <BR> Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice)... Mon, 5 Jan 2015 23:34:02 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60223517 Happy Monday to you! <BR> <BR> Let's start up this busy with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 5 Jan 2015 13:13:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60185048 Happy New Year to you! <BR> <BR> It is time for determining your JANUARY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of JANUARY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JANUARY!. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2015 <BR> Don't put off until tomorrow, what you ... Fri, 2 Jan 2015 09:24:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60161404 Happy Wednesday to you! <BR> <BR> I know that we are all swamped with end if the year activities, so today's challenge is simple: <BR> <BR> DRINK 8 GLASSES OF WATER <BR> <BR> Have a STAYING HYDRATED Wednesday! <BR> <BR> <BR> <em>107</em> <em>411</em> <em>412</em> <em>408</em> <em>409</em> <BR> <BR> <BR> wishing you and yours the blessings of the new year and all the <BR> best for the New Year! <BR> will be back Friday! <BR> blessings and hugs...............lita <BR> ... Tue, 30 Dec 2014 23:26:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60151880 Happy Tuesday to you! <BR> <BR> How was your Christmas holiday? <BR> Did you get to spend it with those you love and care for? <BR> GREAT! <BR> <BR> Your challenge today is to WORK OUT FOR 30 CONTINUOUS MINUTES. <BR> You can make this as easy as a 30 minute brisk walk, or as challenging as a kick-boxing class or run. <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! <BR> Mon, 29 Dec 2014 23:22:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60135585 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Sun, 28 Dec 2014 10:53:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60116678 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 26 Dec 2014 00:31:41 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60104486 Happy Christmas Eve Wednesday! <BR> <BR> Can you feel it in the air? <BR> STRESS! <BR> The end of the year stress. <BR> Holiday stress..relatives we haven't seen in a while stress... <BR> it is enough to drive your hair gray! <BR> <BR> Your challenge for today is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3)- Just enjoy the festivities! <BR> <BR> Have a FANTASTIC Wednesday! <BR> <BR> <em>442</em> <em>443</em> <em>444</em... Wed, 24 Dec 2014 01:01:06 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60096401 <BR> Happy Tuesday to you! <BR> <BR> Winter is here now and can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. <BR> Research suggests that Vitamin C may help with your common cold AND allergies <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawberries <BR> *Peppers <BR> *Guava <BR> *Kiwi Frui... Mon, 22 Dec 2014 23:58:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60082164 <BR> Happy Monday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Monday! Sun, 21 Dec 2014 10:45:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60062839 Happy Friday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you <BR> are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> **REMEMBER ALWAYS WORK AT YOU... Thu, 18 Dec 2014 23:16:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60054578 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Thu, 18 Dec 2014 00:08:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60046050 Happy Wednesday to you! <BR> <BR> Anyone here been tempting with treats at: work, school, church, or with family/friends? <BR> This time of year is full of sweet delicacies that sabotage our new healthy lifestyle. <BR> How do we combat these little "Whoops!" moments? WITH EXERCISE! ? <BR> <BR> Your challenge today is to BURN OFF 300 OR MORE CALORIES THROUGH CARDIO EXERCISE. <BR> Be proactive this week by MOVING & BURNING CALORIES! <BR> <BR> Have a Wednesday! Wed, 17 Dec 2014 01:38:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60039346 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! Tue, 16 Dec 2014 09:47:42 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60022324 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday <BR> Sun, 14 Dec 2014 13:44:56 EST friday & or weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x60001811 <BR> Happy Friday to you! <BR> <BR> You have TWO CHALLENGES for today. They are: <BR> <BR> 1) Re-evaluate your goals and calorie needs <BR> <BR> 2) Update your status on your Sparkpage if you haven't already! <BR> <BR> Using these tools can be a GREAT MOTIVATION to you and others that read your Sparkpage. <BR> Those holiday parties will be here sooner than we know. <BR> Let's get working on healthier eating and exercise. WE CAN DO THIS! <BR> <BR> Have a great Friday & or weekend! Thu, 11 Dec 2014 23:33:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59996191 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take tim... Thu, 11 Dec 2014 09:59:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59984233 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bett... Wed, 10 Dec 2014 01:34:05 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59973548 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! Mon, 8 Dec 2014 21:51:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59961169 Happy Monday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Sun, 7 Dec 2014 15:26:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59939885 Happy Friday to you! <BR> <BR> Can you feel it in the air? STRESS! <BR> The end of the year stress. Holiday stress..relatives we haven't seen in a while stress.. <BR> .it is enough to drive your hair gray! <BR> <BR> Your challenge for Friday is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) REST - Just kick back and enjoy your day. <BR> This weekend will be full of: last minute shopping, writing Christmas cards, cleaning house & y... Fri, 5 Dec 2014 00:20:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59931248 <BR> Happy Thursday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Thursday! <BR> Thu, 4 Dec 2014 00:50:57 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59921205 Happy Wednesday to you!! <BR> <BR> Watch your Sugar intake. <BR> <BR> Some of us drink our coffee with sugar, or have a regular soda during our busy days. <BR> <BR> Your challenge today is this: <BR> Can you cut your daily sugar or switch your regular sugary foods for lighter versions? Instead of: <BR> <BR> *A regular soda - Try a diet soda <BR> *A spoon of sugar in your coffee - Try a partial packet of artificial sweetener <BR> *Regular chocolate - Try a sugar-free version <BR> ... Tue, 2 Dec 2014 23:24:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59914518 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to get in your choice of exercise: <BR> <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Tuesday! <BR> Tue, 2 Dec 2014 09:49:56 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59896112 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to CONVERT your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measu... Sun, 30 Nov 2014 13:14:39 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59877061 Happy Friday to you! <BR> <BR> Your challenge today is to BURN 400 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> Remember that you don't have to burn these calories through one workout. <BR> Feel free to break up your exercise throughout the day. <BR> <BR> Have a great Friday! <BR> Thu, 27 Nov 2014 22:05:19 EST Thanksgiving Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59871424 <BR> wishing you and yours all the blessings of Thanksgiving!! <BR> <BR> <em>465</em> <em>426</em> <em>429</em> <BR> <BR> <BR> <link>www.dobhran.com/greetings/GRthanksgi<BR>ving5.htm </link> <BR> <BR> <BR> Thu, 27 Nov 2014 00:34:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59863119 Happy Wednesday to you! <BR> <BR> Your challenge today is to TRY SOMETHING NEW. This could be: <BR> <BR> *A healthy food, recipe, beverage, or restaurant <BR> <BR> *An exercise or piece of equipment incorporated into exercise <BR> <BR> *Tackling something in your life that you have never done before (i.e. a project, facing a fear, etc.) <BR> <BR> *A new way of doing something that you do regularly <BR> <BR> These are just some suggestions. What will you do that is NEW TO YOU today... Wed, 26 Nov 2014 00:11:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59854536 Happy Tuesday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a FANTASTIC Tuesday everyone! <BR> Tue, 25 Nov 2014 00:42:22 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59842686 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit mmore of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! Sun, 23 Nov 2014 19:55:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59809869 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about mid month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR> Su... Thu, 20 Nov 2014 00:08:25 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59800750 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings... Tue, 18 Nov 2014 23:53:14 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59790856 Happy Tuesday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Eating your dialy fruit and vegetables <BR> <BR> 4) No eating in front of the TV <BR> <BR> 5) No candy or potato chips <BR> <BR> Come back and let us know how you did! <BR> <BR> Have a FANTASTIC Tuesday! Mon, 17 Nov 2014 22:21:23 EST pro's want to know???? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x59776991 <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <BR> <BR> <BR> If you celebrate what are your plans for thanksgiving? <BR> If you have already celebrated how did your plans turn out for thanksgiving? <BR> <BR> <BR> <BR> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> Sun, 16 Nov 2014 13:45:44 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59776915 Happy Monday to you! <BR> <BR> Our challenge today is to WORK YOUR CORE MUSCLES. <BR> Great ways to do this are: <BR> <BR> *Plank <BR> *Kickboxing <BR> *Pilates <BR> *Yoga <BR> *Gym equipment that target your core <BR> *Push-ups <BR> *Crunches <BR> *Burpees <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Check back in later with what you did to accomplish today's challenge. <BR> <BR> Have a FANTASTIC Monday! Sun, 16 Nov 2014 13:35:02 EST friday & or weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59755708 Happy Friday/weekend to you! <BR> <BR> Your challenge today is to do something that makes YOU truly happy. <BR> It could be a million things. Here are few ideas: <BR> <BR> *Sleep in or take a nap <BR> *Call or see a dear friend <BR> *Play a board game with the family <BR> *Curl up with your favorite beverage and a good book <BR> *Watch a special movie or go to one <BR> *Ask someone special for a back or foot massage <BR> *Go hiking, swimming, bike riding, etc. <BR> *Take a long, h... Fri, 14 Nov 2014 00:26:20 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59746189 Happy Thursday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Enjoy the special dishes that you don't usually have throughout the year. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it.... Thu, 13 Nov 2014 00:58:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59736010 Happy Wednesday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 11 Nov 2014 23:30:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59726416 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? <BR> Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice)... Tue, 11 Nov 2014 00:24:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59710768 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 9 Nov 2014 13:21:31 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59688419 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to get moving and get in 45 min. of cardio. <BR> Some great ways to burn off calories can be: <BR> <BR> *Turn up the music and dance away those calories (great for house cleaning when no one is watching) <BR> *Put on your headset and go for a walk or jog <BR> *Do some gardening (i.e. mow, pull weeds, rake leaves) <BR> *Play outside with the kids (soccer, throw a frisbee, play hopscotch, etc.) <BR> *Go for a bike ride <BR> ... Fri, 7 Nov 2014 00:28:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59677773 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Thursday! Wed, 5 Nov 2014 22:39:30 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59667934 Happy Wednesday to you! <BR> <BR> Are you eating enriched, white flour in your foods? <BR> Foods full of enriched, white flour are not as good for you as foods full of whole grains. <BR> <BR> Your challenge today is to EAT WHOLE GRAINS & SKIP THE WHITE FLOUR. <BR> Try whole grains in: <BR> <BR> *Your cereal <BR> *Your bread, bagel, tortilla <BR> *Your rice, pasta <BR> <BR> Remember to READ LABELS! <BR> Look for a high fiber content in what you are eating. <BR> When I go shopping, I lo... Wed, 5 Nov 2014 00:58:52 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59657746 <BR> Happy Tuesday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Tuesday everyone <BR> Tue, 4 Nov 2014 00:40:36 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59640623 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to : <BR> It is time for determining your November CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of November? <BR> <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what you can do TODAY. <BR> <BR> Lastly, make a note of how many minutes you want to <BR> accomplish in Nov... Sun, 2 Nov 2014 12:30:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59616100 Happy Friday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK & STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a fun Haloween Friday! <BR> Thu, 30 Oct 2014 23:45:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59606941 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK YOUR LOWER BODY. <BR> Can you do 3-5 lower body exercises? <BR> <BR> Spark exercises (there are many more under Fitness): <BR> <BR> *Genie Sit <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. The weekend is almost here. <BR> Let's get moving! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR>... Wed, 29 Oct 2014 23:53:35 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59596891 Happy Wednesday to you! <BR> <BR> Your challenge today is to not eat processed white flour or sugar. <BR> Most pre-packaged foods are laden with these "nutritional villains". <BR> Where do they hide? In foods like: <BR> <BR> *Cereals <BR> *Energy drinks <BR> *Pastries <BR> *Pre-sweetened beverages <BR> *Convenience meals <BR> <BR> Remember to READ YOUR LABELS! <BR> Try substituting your white bread for whole grain. <BR> Try oatmeal instead of sweetened cereal. <BR> <BR> YOU CA... Wed, 29 Oct 2014 00:07:06 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59586835 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Tue, 28 Oct 2014 00:15:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59571502 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to BURN OFF 300 OR MORE CALORIES THROUGH CARDIO EXERCISE. <BR> Be proactive this week by MOVING & BURNING CALORIES! <BR> <BR> Have a great Monday! Sun, 26 Oct 2014 14:22:32 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59548931 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 24 Oct 2014 01:23:21 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59538159 Happy Thursday to you! <BR> <BR> Do you have a list of OTHER GOALS for you to do each day? <BR> Did you know that you have this "virtual check list" on Sparkpeople? <BR> <BR> Go to your Sparkpoints review page. <BR> You will find all the areas where you can rack-up daily Sparkpoints. <BR> One of these areas is TRACK OTHER GOALS. <BR> Your challenge today is to get those goals done. <BR> <BR> This is your personal list, so you can have items pertaining to you, your home, your work, e... Wed, 22 Oct 2014 22:50:00 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59528701 Happy Wednesday to you! <BR> <BR> Your challenge today is to <BR> tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in <BR> 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a <BR> while (more than a month) - Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long <BR> while - Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! Remember to <BR> drink yo... Tue, 21 Oct 2014 23:16:42 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59518873 <BR> Happy Tuesday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef ... Tue, 21 Oct 2014 01:15:31 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59501614 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to choose your exercise..... <BR> Great exercises to do are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 19 Oct 2014 12:37:05 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59470076 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR>... Wed, 15 Oct 2014 22:54:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59459644 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings... Tue, 14 Oct 2014 21:57:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59447737 Happy Tuesday To You! <BR> <BR> I thought we could start off the week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY FRIDAY! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Tuesday! Mon, 13 Oct 2014 19:21:53 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59437420 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a geat Monday <BR> Sun, 12 Oct 2014 18:41:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59413522 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 10 Oct 2014 00:26:54 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59402385 Happy Thursday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE & QUIET. <BR> <BR> Set aside just 30 minutes to: <BR> <BR> *Relax <BR> *Take a snooze <BR> *Enjoy nature <BR> *Meditate or pray <BR> *Read something inspiration or comforting <BR> <BR> Whatever you do, DO IT FOR YOU! <BR> <BR> Have a great Thursday! <BR> Wed, 8 Oct 2014 22:18:00 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59393449 Happy Wednesday to you! <BR> <BR> Your challenge today is to EAT 7 SERVINGS OF FRUITS and/or VEGETABLES. <BR> <BR> Great ways to get in servings can be: <BR> <BR> *Make fresh fruit/vegetable juice in your juicer <BR> *Have a fruit smoothie <BR> *Have a bowl of fresh fruit salad <BR> *Have a big vegetable salad <BR> *Put vegetables on your sandwich <BR> *Chop up vegetables and dip them in hummus or salsa <BR> *Have a bowl of vegetable soup (watch that sodium!) <BR> *Grill vegetabl... Wed, 8 Oct 2014 00:53:32 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59382614 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> <BR> You are not up against anyone else with this challenge. In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Tue, 7 Oct 2014 00:42:36 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59366757 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 5 Oct 2014 15:41:31 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59341273 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 3 Oct 2014 00:31:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59317797 Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE... Tue, 30 Sep 2014 22:53:36 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59307621 <BR> Happy Tuesday to you! <BR> <BR> Today's challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises ...etc. <BR> <BR> <BR> Don't have daily goals posted for your... Tue, 30 Sep 2014 00:39:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59296144 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> <BR> You can choose cardio, strength training, or a combination of both. <BR> <BR> The activity, duration, and intensity are all up to you. <BR> <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Monday! <BR> Sun, 28 Sep 2014 23:44:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59267393 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 26 Sep 2014 00:45:16 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59256351 Happy Thursday to you! <BR> <BR> Your challenge today is to SPOIL YOURSELF. <BR> <BR> Do something kind and pampering JUST FOR YOU! <BR> <BR> Go ahead, you deserve it! <BR> <BR> Have a great Thursday! <BR> Thu, 25 Sep 2014 00:33:48 EST Chris (SparkGuy) blog news......... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x59254613 Day 164 Update: Good Trip to Cincinnati <BR> Wednesday, September 24, 2014 <BR> <BR> Hi Everyone <BR> <BR> Today is Day 164 of my 10+ fitness minutes streak. Happy streaking to anyone else out there joining in the fun. Today’s highlight was doing pushups, lunges, and stretching outside. The nice fall weather is here. <BR> <BR> I had a fun trip to Cincinnati last week to visit with the SparkPeople team. Our small team is like a family in a fun office in downtown Cincinnati. <BR> <BR> On... Wed, 24 Sep 2014 21:23:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59245629 <BR> Happy Wednesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Wednesday! <BR> Wed, 24 Sep 2014 00:29:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59234380 Happy Tuesday to you! <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. This just isn't true (or healthy). Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts & seeds (Almonds, Cashews, Filberts,... Mon, 22 Sep 2014 23:37:21 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59217455 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> walking.about.com/od/measure/a/step <BR> ... Sun, 21 Sep 2014 14:04:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59192110 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 18 Sep 2014 23:44:44 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59181870 <BR> <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there.... Thu, 18 Sep 2014 00:06:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59170478 <BR> Happy Wednesday to you! <BR> <BR> Today's challenge is to SPOIL THE WORLD. <BR> There are many things you can do with this one. <BR> Here are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <BR> <BR> Have a great Wednesday! <BR> Tue, 16 Sep 2014 23:43:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59159776 <BR> Happy Tuesday to you! <BR> <BR> Your challenge yesterday was to work your core muscles. <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! <BR> Tue, 16 Sep 2014 01:04:03 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59142622 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT,you choose. <BR> Great exercises to do are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 14 Sep 2014 14:45:28 EST friday & weekend challeng ........ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59117602 Happy Friday & Weekend to you! <BR> <BR> What is a great way to relieve any stresses? Laughter! <BR> <BR> Your challenge today and the weekend is to do something fun that makes you laugh. <BR> Here are a few suggestions: <BR> <BR> *Watch a silly movie <BR> *Play charades or a board game with family/friends <BR> *Listen to a comedian (online, on television, on the radio) <BR> *Go to a park and play on the equipment <BR> *Play a playground game as if you were a kid (i.e. hopscotch, j... Thu, 11 Sep 2014 23:52:22 EST Howdy. Dietetics major here! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x59113577 Hey, y'all. I've been a member of SparkPeople since back in the SparkTeens day, and I'm 24 now. LOL. I just transferred into a Dietetics program at UMES, but I already have an Associate's in General Studies and in Culinary Management. My GS degree was simply so I could hurry up and finish the degree since I was tired of that school. I am trying to get out of the restaurant industry, but use my personal background help others. My eventual goal is to become an R.D. with my own weight loss/nutri... Thu, 11 Sep 2014 14:34:52 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59108117 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Thu, 11 Sep 2014 00:42:39 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59097342 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! Wed, 10 Sep 2014 00:01:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59087304 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. <BR> According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the... Tue, 9 Sep 2014 00:33:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59072623 Happy Monday to you! <BR> <BR> Your challenge today is to DO 1-2 DIFFERENT EXERCISES <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises in the Spark Fitness area. <BR> <BR> Feel free to share which exercises you completed. <BR> <BR> Have a great Monday! <BR> Sun, 7 Sep 2014 16:55:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59047257 Happy Friday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE & QUIET. <BR> Set aside just 30 minutes to: <BR> <BR> *Relax <BR> *Take a snooze <BR> *Enjoy nature <BR> *Meditate or pray <BR> *Read something inspiration or comforting <BR> <BR> Whatever you do, DO IT FOR YOU! <BR> <BR> Have a great Friday! <BR> Fri, 5 Sep 2014 00:12:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59036656 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Thursday! Thu, 4 Sep 2014 00:59:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59026177 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings... Wed, 3 Sep 2014 00:19:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x59020023 <BR> Happy Tuesday to you! <BR> <BR> It is time for determining your SEPTEMBER CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of SEPTEMBER? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF SEPTEMBER . <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorro... Tue, 2 Sep 2014 11:49:00 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58999700 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> walking.about.com/od/measure/... Sun, 31 Aug 2014 12:53:09 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58978620 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 29 Aug 2014 00:47:16 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58968759 Happy Thursday to you! <BR> <BR> Your challenge today is to either have a fruit and/or vegetable WITH EVERY MEAL and SNACK! Fruits & vegetables are FULL of healthy vitamins and minerals Ways to get in fruits & vegetables are: <BR> <BR> *Make a smoothie <BR> *Put fruit on your cereal, bagel, english muffin <BR> *Put vegetables in your omelet <BR> *Put vegetables on your sandwich <BR> *Have vegetable soup <BR> *Have a salad <BR> *Grill vegetables on the bar-b-que <BR> *Toss vegetable... Wed, 27 Aug 2014 22:54:11 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58959892 Happy Wednesday to you! <BR> <BR> Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats & sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more than you can chew (I don't mean food either) <BR... Wed, 27 Aug 2014 00:35:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58933451 <BR> Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> Did you spend time with loved ones? <BR> Did you rest and relax? <BR> GREAT FOR YOU! <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. <BR> Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxi... Sun, 24 Aug 2014 10:57:11 EST new SP changes.. ......... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x58915959 Hello everyone! <BR> <BR> A few weeks ago we asked you to complete a survey about the widened/redesigned SparkTeam and Message Board pages. Based on your feedback, we have made changes that will be launching early next week. We’ve created a short video so that you can see what the pages will look like ahead of time (don’t panic- it’s nothing major). Here’s a link to the video: <BR> <BR> <link> youtu.be/k-ay-8kIf6c </link> <BR> <BR> Just wanted to give you a heads up! Thanks! <BR> ... Fri, 22 Aug 2014 11:27:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58912125 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 22 Aug 2014 00:55:08 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58900719 Happy Thursday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> <BR> *****click on the link below to match your exercise into steps...****** <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.a... Wed, 20 Aug 2014 20:50:07 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58892606 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 20 Aug 2014 00:46:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58882610 <BR> Have a happy Tuesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 19 Aug 2014 01:07:44 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58869080 <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to DO 3-5 DIFFERENT EXERCISES THAT FOCUS ON FIRMING UP YOUR ARMS. <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises targeting arms in the Spark Fitness area. <BR> <BR> Feel free to share which exercises you completed. <BR> <BR> Have a great Monday! Sun, 17 Aug 2014 18:23:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58844113 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Thu, 14 Aug 2014 23:49:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58835010 <BR> Happy Thursday to you! <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. <BR> This is a way to challenge yourself. <BR> <BR> How do you get points? You can: <BR> *Spin the wheel <BR> *Log in all your food <BR> *Exercise, exercise, exercise <BR> *Drink all of your water <BR> *Read articles <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off your daily goals <BR> *Do a web search <BR> <BR> <BR> Have a FANTASTIC Thu... Thu, 14 Aug 2014 00:49:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58825150 <BR> Happy Wednesday to you! <BR> <BR> Here is an interesting challenge: Watch your Sugar intake. <BR> <BR> Some of us drink our coffee with sugar, or have a regular soda during our busy days. <BR> <BR> Your challenge today is this: Can you cut your daily sugar or switch your regular sugary foods for lighter versions? Instead of: <BR> <BR> *A regular soda - Try a diet soda <BR> *A spoon of sugar in your coffee - Try a partial packet of artificial sweetener <BR> *Regular chocolate -... Wed, 13 Aug 2014 00:43:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58815093 <BR> Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! <BR> Mon, 11 Aug 2014 23:53:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58804118 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Sun, 10 Aug 2014 22:52:22 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x58790273 I'm new to this forum. Nola here. I have 30 pounds to lose.. A retired LPN and looking for a healthier me! Thanks for the invite! <BR> <BR> <em>524</em> Sat, 9 Aug 2014 13:14:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58776720 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Fri, 8 Aug 2014 00:16:21 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58765467 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Thursday everyone! <BR> Wed, 6 Aug 2014 21:52:14 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58756760 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! Wed, 6 Aug 2014 00:31:49 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58746698 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to exercise for at least 45 minutes. <BR> Some great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Tuesday! Tue, 5 Aug 2014 01:28:52 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58734620 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? <BR> Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Monday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE... Sun, 3 Aug 2014 22:20:35 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58706183 <BR> Happy Friday to you! <BR> <BR> It is time for determining your AUGUST CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of August? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF AUGUST. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what you can d... Fri, 1 Aug 2014 00:40:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58696275 <BR> <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, ... Thu, 31 Jul 2014 00:54:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58685763 Happy Wednesday to you! <BR> <BR> Your challenge today is to PASS IT ON! <BR> Throw out random acts of kindness. <BR> With all of the craziness on the news and in our lives, it feels pretty good to spread the smiles around you. <BR> <BR> Once you read this, put on a happy face and don't stop until you go to bed. <BR> Be kind. Be helpful. Be loving. Be generous. Be proactive. <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 30 Jul 2014 00:04:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58675830 <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Tuesday! <BR> Tue, 29 Jul 2014 00:29:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58664511 <BR> Happy Monday to you! <BR> <BR> How was your weekend? <BR> Was it hectic? <BR> Was it relaxing? <BR> Are you ready for a wonderful week? <BR> GREAT! <BR> <BR> Your challenge today is to EAT 3 + 2! Eat 3 HEALTHY meals and 2 HEALTHY snacks. Plan ahead by making your lunch in advance. Throw an apple, yogurt, or some nuts in for an afternoon snack. If you are only able to use a vending machine, look for items such as: granola bars, pretzels, or animal crackers. These are usually the ... Sun, 27 Jul 2014 23:03:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58635853 <BR> <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 24 Jul 2014 22:16:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58617609 <BR> Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DA... Wed, 23 Jul 2014 00:52:03 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58606799 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Tue, 22 Jul 2014 00:55:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58594686 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Sun, 20 Jul 2014 22:04:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58567540 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 18 Jul 2014 00:48:25 EST announcement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x58557237 Hi everyone! <BR> <BR> We'll be making a small change on the Start page tomorrow, and I just wanted to give you a heads up. Some of you asked about the wheel disappearing this week from the left side of the page. We are going to move the link to spin the wheel as well as the total SparkPoints for the day over to the right side of the page under Step 1. It will still be very visible and still serve as a good reminder to spin. <BR> <BR> To access your team bonus points, you will have to scr... Thu, 17 Jul 2014 01:29:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58557042 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. ... Thu, 17 Jul 2014 00:41:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58546612 Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! Wed, 16 Jul 2014 00:24:14 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58536280 Happy Tuesday to you! <BR> <BR> Your challenge today is to get creative with UNPLANNED EXERCISE. <BR> What does that mean? <BR> Well, make the most of your "off moments" throughout the day. <BR> Things like: <BR> <BR> *While you are waiting for your coffee/tea to brew, or your toast to get done - Do some squats or leg lifts <BR> <BR> *While waiting for a fax or copies at the copier - Do some calf raises or glute squeezes <BR> <BR> *While at your monitor typing or waiting in traffic... Tue, 15 Jul 2014 00:23:26 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58519789 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the weekend. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link>walking.about.com/od/measure/a... Sun, 13 Jul 2014 14:03:05 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58496063 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> * or whatever you choose to do <BR> <BR> Have a great Friday! <BR> Fri, 11 Jul 2014 00:47:47 EST Son-in-law life flighted http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x58494215 My son-in-law, David Fitch, was in a serious auto accident <BR> yesterday. You can see the car pictures that were in the news. <BR> http://www.salemnews.net/page/content.de<BR>tail/id/574862.html <BR> He was life-flighted to the trauma center. He got out of <BR> surgery at 10:30 PM last night. He is stable, but in a lot <BR> of pain. Thu, 10 Jul 2014 20:44:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58485142 Happy Thursday to you! <BR> <BR> I've been looking into replacing one meal a day with a homemade smoothie. I was doing research a bunch of green superfood brands, and am learning a bunch about what our bodies really need for energy and to keep healthy. That got me to thinking: <BR> <BR> Your challenge today is to share what HEALTHY FOODS keep you on track. <BR> <BR> *What foods do you look for when trying to stay on track? <BR> *What are your healthy snacks ? <BR> *How do you change y... Wed, 9 Jul 2014 23:48:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58474467 <BR> <BR> <BR> Happy Wednesday to you! <BR> <BR> Today's challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> ...etc. <BR> <BR> Your challenge today is ... Wed, 9 Jul 2014 01:11:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58463081 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to get outside for exercise. <BR> The exercise is up to you. <BR> Here are some suggestions: <BR> <BR> *Gardening <BR> *Jogging <BR> *Walking <BR> *Roller Skating <BR> *Bicycling <BR> *Hiking <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Enjoy your day and get some fresh air! <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 8 Jul 2014 00:24:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58448681 <BR> Happy Monday to you! <BR> <BR> <BR> Let's start this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 6 Jul 2014 18:18:51 EST friday & weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58423723 <BR> Happy Friday/Weekend to you! <BR> <BR> This challenge is an easy one. <BR> <BR> *Enjoy this great day with those you love and care about <BR> <BR> *Drink 8 glasses of water <BR> <BR> *Take your multi-vitamin <BR> <BR> *Do 30 minutes of cardio/strength training <BR> <BR> Have a Super Friday/Weekend! <BR> Fri, 4 Jul 2014 00:12:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58413220 <BR> Happy Thursday to you! <BR> <BR> It is time for determining your JULY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of JULY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JULY. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what you can do TO... Thu, 3 Jul 2014 00:38:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58402102 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! <BR> Wed, 2 Jul 2014 00:33:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58391268 Happy Tuesday to you! <BR> <BR> What is YOUR PERSONAL CHALLENGE? <BR> Do you have a hard time getting in your fruits/vegetables? <BR> Do you have a hard time getting in all your water? <BR> Do you have a hard time getting in strength training? <BR> <BR> Your challenge today is to tackle the area that you have a hard time with (mine is sodium & strength training). It could be: <BR> <BR> *Answering your Sparkmail and/or Goodies <BR> *Logging in all your food <BR> *Food related (i.e. ... Tue, 1 Jul 2014 01:14:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58379387 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Mon, 30 Jun 2014 00:33:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58349774 <BR> Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> sandw... Fri, 27 Jun 2014 00:14:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58339836 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Thursday! <BR> Thu, 26 Jun 2014 00:23:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58329311 <BR> Happy Wednesday to you! <BR> <BR> Remember when Mom told you to drink your milk? <BR> Mom was a smart woman and knew what was good for you. <BR> Foods that are rich in calcium help prevent osteoporosis and keep your bones strong. <BR> <BR> Can you get in your daily calcium WITHOUT the use of your multi-vitamin today? <BR> <BR> What foods are high in calcium? How about: <BR> <BR> *Dairy products (i.e. yogurt, milk, cheese, ice cream, etc.) <BR> *Dark green leafy vegetables <B... Wed, 25 Jun 2014 01:19:53 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58318289 Happy Tuesday to you! <BR> <BR> <BR> Can you fit in 45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Tuesday! Tue, 24 Jun 2014 00:29:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58300288 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Sun, 22 Jun 2014 11:41:31 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58275387 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, e... Thu, 19 Jun 2014 23:06:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58264173 Happy Thursday to you! <BR> <BR> Your challenge today is: <BR> <BR> Drink at least 8 glasses of water <BR> Get some sort of cardio or strenght exercises <BR> Spoil yourself at least once today <BR> Eat 5 fruits/vegetables <BR> <BR> YOU CAN DO THIS RIGHT! <BR> <BR> Happy Thursday to you! Wed, 18 Jun 2014 22:31:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58254036 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. We are looking to encourage others. Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! Wed, 18 Jun 2014 00:16:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58242839 Happy Tuesday! <BR> <BR> Your challenge today is to: <BR> <BR> (1)Have a healthy breakfast <BR> <BR> (2)Have at least one healthy snack to keep your body "fueled" <BR> <BR> (3) Measure & notate ALL food consumed <BR> <BR> (4) Do something physical that burns AT LEAST 200 calories <BR> <BR> Can you do ALL FOUR items on today's challenge? <BR> <BR> YOU KNOW YOU CAN! <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 17 Jun 2014 00:49:22 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58231171 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 15 Jun 2014 23:55:45 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58201044 Happy Friday to you! <BR> <BR> How does it make you feel when you get a compliment out of the blue? <BR> Makes your day a bit brighter, doesn't it? <BR> <BR> Your challenge today is to GIVE FIVE UNEXPECTED COMPLIMENTS. This can be to a family member, co-worker, Spark Member, or complete stranger. <BR> Make the day of five people with your kind words. <BR> <BR> Just think about this.... <BR> <BR> "Kind words can be short and easy to speak, but their echoes are truly endless." - Mothe... Thu, 12 Jun 2014 23:40:26 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58188117 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> Come back and share what you did! <BR> <BR> <BR> Have a great Thursday! <BR> Wed, 11 Jun 2014 21:41:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58178523 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to SPOIL YOURSELF. <BR> Do something kind and pampering JUST FOR YOU! Go ahead, you deserve it! <BR> <BR> Come back and share what you did! <BR> <BR> Have a great Wednesday! Wed, 11 Jun 2014 00:19:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58150198 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a MUSCULAR Monday <BR> Sun, 8 Jun 2014 12:56:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58124454 <BR> Happy Friday to you! <BR> <BR> Let's get together and kick up our June cardio minutes! <BR> Your challenge today is to get in 45 MINUTES OF CARDIO. <BR> You don't have to do 45 minutes of continuous cardio. <BR> Feel free to break up the minutes. <BR> <BR> So...put on your exercise shoes, grab your gym bag, pump up your bike tires.... <BR> <BR> WE ARE MOVING NOW! <BR> <BR> Have a FANTASTIC Friday everyone! Thu, 5 Jun 2014 22:58:25 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58113731 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> You choose your exercise today! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Hope all have a FANTASTIC Thursday! Wed, 4 Jun 2014 23:26:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58102236 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Tue, 3 Jun 2014 23:25:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58091143 <BR> Have a Happy Tuesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 3 Jun 2014 01:20:38 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58070854 Happy Monday! <BR> <BR> How did you do with your May cardio minutes If you are unsure, go back in the archives for the May cardio minutes and see what you accomplished. <BR> <BR> Your challenge TODAY is to <BR> make a challenge for yourself for June cardio minutes. <BR> This is your personal challenge. <BR> Don't worry about what others are challenging themselves. <BR> Post what you think is a good goal for YOU. <BR> <BR> Have a FANTASTIC Monday! Sun, 1 Jun 2014 11:41:28 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58033526 Happy Thusday to you! <BR> <BR> Your challenge today is to find 15 minutes for peace and quiet. <BR> Pull away from your computer, the television, the traffic, the kiddos, THE NOISE.... <BR> <BR> R-E-L-A-X <BR> <BR> Put on some soft music or <BR> Grab a cup of your favorite beverage or <BR> Go for a quiet walk or <BR> Read something comforting or <BR> Sit out on the back porch or.... <BR> <BR> Relax...the world can wait for 15 minutes! <BR> <BR> Have a great Thursday! <BR> Wed, 28 May 2014 23:34:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58021048 <BR> Happy Wednesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a great Wednesday! <BR> Tue, 27 May 2014 22:53:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x58009646 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Tue, 27 May 2014 00:18:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57995463 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. Feeling stressed out? Exercise is a great stress reliever. Get in some cardio and burn off some of those calories. <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 25 May 2014 19:02:35 EST friday & weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57968358 <BR> Happy Friday & Saturday to you! <BR> <BR> Your challenge is to DO SOMETHING KIND (& unexpected) FOR SOMEONE YOU LOVE. Spoil someone you care about today. <BR> Let them know you love them in more than words. <BR> <BR> Feel like earning "extra credit"? <BR> Spoil more than 1 person you love. <BR> Share with the group whom you spoiled and what you did. <BR> <BR> Have a great Friday and Saturday! <BR> Fri, 23 May 2014 00:52:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57957059 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to WORK YOUR ARMS! <BR> Find 3-5 exercises (with appropriate reps for your level) and work out your arms. <BR> Feel free to incorporate: a kettle bell, resistance bands, or hand weights. <BR> <BR> Have a great Thursday! Thu, 22 May 2014 00:00:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57945418 <BR> Happy Wednesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. Your activity, intensity, and duration are up to you. This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Wednesday! Wed, 21 May 2014 00:41:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57933502 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice) <BR>... Tue, 20 May 2014 00:53:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57916378 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 18 May 2014 17:13:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57888532 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 15 May 2014 22:48:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57877223 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! The 15th of each month, we take our measurements. Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR> Suggest... Wed, 14 May 2014 23:10:00 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57865849 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensi... Wed, 14 May 2014 00:39:58 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57853820 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Come back and post your ponts here. <BR> <BR> Have a great Tuesday!! <BR> Tue, 13 May 2014 00:20:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57836200 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a MUSCULAR Monday <BR> Sun, 11 May 2014 13:08:16 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57810116 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! <BR> <BR> <BR> <BR> (¯`v´¯) <BR> `*.¸.*´ <BR> ¸.•´¸.•*¨) ¸.•*¨) <BR> (¸.•´ (¸.•´ .•´ ¸¸.•¨¯`• <BR> _____****__________**** ______ <BR> ___***____***____*... Fri, 9 May 2014 00:04:53 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57797726 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take tim... Wed, 7 May 2014 23:25:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57771837 <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Tuesday! <BR> Mon, 5 May 2014 21:55:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57756629 <BR> Happy Monday to you! <BR> <BR> It is time for determining your May CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of May? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF May. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what you can do TODAY. ... Sun, 4 May 2014 19:12:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57724406 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 1 May 2014 23:50:51 EST pro's want to know........... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x57723711 <BR> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <BR> <BR> <BR> What are the obstacles in your journey? <BR> <BR> <BR> <BR> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> Thu, 1 May 2014 22:53:25 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57710974 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> DRINK 8 GLASSES OR MORE OF WATER <BR> <BR> Get out your recyclable bottle first thing in the morning, and fill it up. <BR> Take a sip here and there. <BR> Before you know it, you have had your water for the day. <BR> <BR> Have a GREAT Thursday! <BR> Thu, 1 May 2014 00:16:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57696227 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls,... Tue, 29 Apr 2014 22:42:15 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57684945 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Tue, 29 Apr 2014 01:22:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57668866 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 27 Apr 2014 20:33:59 EST friday & weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57636597 Happy Friday/Weekend to you! <BR> <BR> Your challenge today is to do something that makes YOU truly happy. <BR> It could be a million things. Here are few ideas: <BR> <BR> *Sleep in or take a nap <BR> *Call or see a dear friend <BR> *Play a board game with the family <BR> *Curl up with your favorite beverage and a good book <BR> *Watch a special movie or go to one <BR> *Ask someone special for a back or foot massage <BR> *Go hiking, swimming, bike riding, etc. <BR> *Take a long, ho... Fri, 25 Apr 2014 00:23:54 EST Sparks will be redesigning the Team pages......... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x57629539 Just a heads up--Sparks will be redesigning the Team pages in the coming days. I've added a link to the Utube video that explains the changes, so feel free to click below and check it out. I'll be curious to see how our Team page will look--but from what I see, we'll keep posting and sharing our friendships, tracking and more as we have been--so, here's to a new and exciting Sparks' change! <BR> <BR> Thanks everyone!! <BR> <BR> <BR> <link>www.youtube.com/watch?v=TcqPQi_75tw&<BR>featur e... Thu, 24 Apr 2014 12:08:25 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57622989 <BR> Happy Thursday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Thursday! <BR> Wed, 23 Apr 2014 23:14:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57610458 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? <BR> Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE... Tue, 22 Apr 2014 23:04:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57598234 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 21 Apr 2014 23:05:51 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57579369 <BR> Happy Monday to you! <BR> <BR> <BR> Let's start the week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 20 Apr 2014 11:24:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57552196 <BR> Happy Friday to you! <BR> <BR> We are going to work off any extra calories that we have consumed this week with a bit of fun cardio. <BR> <BR> Your challenge today is to get moving and get in 45 min. of cardio. Some great ways to burn off calories can be: <BR> <BR> *Turn up the music and dance away those calories (great for house cleaning when no one is watching) <BR> *Put on your headset and go for a walk or jog <BR> *Do some gardening (i.e. mow, pull weeds, rake leaves) <BR> ... Thu, 17 Apr 2014 22:45:17 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57540055 Happy Thursday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally wouldn't wear <... Wed, 16 Apr 2014 22:35:11 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57528922 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all... Wed, 16 Apr 2014 00:23:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57515937 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. This just isn't true (or healthy). Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts & seeds (Almonds, Cashews, Filb... Mon, 14 Apr 2014 23:29:56 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57498288 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Try for 45 minutes if you can! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> Hope all have a FANTASTIC Monday! <BR> Sun, 13 Apr 2014 15:54:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57468027 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Thu, 10 Apr 2014 23:37:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57455351 <BR> Happy Thursday to you! <BR> <BR> Our lives are really crazy if you think about it. <BR> -School <BR> -Careers <BR> -Children <BR> -Maintaining our home <BR> -Taking care of our loved ones & friends <BR> -Finding time to exercise & eat right <BR> <BR> No wonder we are so tired all the time. We are GO-GO-GO!!! <BR> <BR> Your challenge today is to and give yourself 30 minutes JUST FOR YOU! <BR> <BR> You could use the time to: <BR> *Meditate <BR> *Have a beverage and look ou... Wed, 9 Apr 2014 23:43:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57443057 Happy Wednesday to you! <BR> <BR> Your challenge today is to PASS IT ON! <BR> Throw out random acts of kindness. <BR> With all of the craziness on the news and in our lives, it feels pretty good to spread the smiles around you. <BR> <BR> Once you read this, put on a happy face and don't stop until you go to bed. Be kind. Be helpful. Be loving. Be generous. Be proactive. YOU CAN DO THIS! <BR> <BR> Have A WONDERFUL Wednesday! <BR> Wed, 9 Apr 2014 00:40:56 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57410299 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 6 Apr 2014 16:21:13 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57378509 <BR> Happy Friday! <BR> <BR> You have TWO challenges today. <BR> They are: <BR> <BR> 1) Do your daily exercise or one challenge that Spark recommends (can be found on your home page or scrolling down and looking to the right of this page) <BR> <BR> 2) Get in 8+ glasses of water <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 4 Apr 2014 00:03:13 EST new to sparks http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x57375315 Great site, love nutrition count when I type in food I ea <em>30</em> t. Ready to get rid of baby fat, lol, been 10 years! Best of all, free Thu, 3 Apr 2014 18:42:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57365743 <BR> Happy Thursday to you! <BR> <BR> Can you get in your daily calcium WITHOUT the use of your multi-vitamin today? <BR> <BR> What foods are high in calcium? How about: <BR> <BR> *Dairy products (i.e. yogurt, milk, cheese, ice cream, etc.) <BR> *Dark green leafy vegetables <BR> *Broccoli <BR> *Sardines, salmon, shrimp <BR> *Soybeans <BR> <BR> How will YOU get in your calcium today? <BR> <BR> Have a FANTASTIC Thursday everyone! <BR> Wed, 2 Apr 2014 23:59:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57352702 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls,... Wed, 2 Apr 2014 00:46:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57338696 Happy Tuesday! <BR> <BR> It is time for determining your April CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of April? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THIS NEW MONTH. <BR> <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what you can do TODAY. ... Tue, 1 Apr 2014 00:32:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57321629 <BR> Have a happy Monday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 30 Mar 2014 19:43:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57288591 <BR> Happy Friday to you! <BR> <BR> Whew! What a week! <BR> Let's finish up this busy week with a great workout. <BR> Can you fit in 45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 28 Mar 2014 00:20:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57276024 Happy Thursday to you! <BR> <BR> Strap on your pedometer - <BR> <BR> We are going WALKING! <BR> <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> <BR> Have a FANTASTIC Thursday! Thu, 27 Mar 2014 00:00:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57263080 <BR> Happy Wednesday to you! <BR> <BR> Here is a recent suggestion that I just loved. Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats & sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on mo... Tue, 25 Mar 2014 23:33:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57250713 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! <BR> Mon, 24 Mar 2014 23:34:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57236869 <BR> Happy Monday to you! <BR> <BR> <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. <BR> This is a way to challenge yourself. <BR> <BR> How do you get points? You can: <BR> *Spin the wheel <BR> *Log in all your food <BR> *Exercise, exercise, exercise <BR> *Drink all of your water <BR> *Read articles <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off items under Other Exercise <BR> *Mark off your daily goals <BR> *D... Sun, 23 Mar 2014 21:56:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57204114 <BR> <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> P... Fri, 21 Mar 2014 00:13:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57192043 <BR> Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef... Thu, 20 Mar 2014 01:08:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57179559 <BR> <BR> Happy Wednesday to you! <BR> <BR> It is MEASURE time! <BR> On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". <BR> You should be able to find ma... Tue, 18 Mar 2014 23:45:28 EST What is your fave stethoscope brand? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x57168108 What is your fave stethoscope brand? Tue, 18 Mar 2014 04:28:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57166912 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your sandwich <BR> *... Mon, 17 Mar 2014 23:26:30 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57154121 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Mon, 17 Mar 2014 00:01:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57119747 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to DO ONE STRENGTH TRAINING EXERCISE (and appropriate reps) IN EACH OF THE FOLLOWING: <BR> <BR> *Arms/Shoulders <BR> *Core (including back) <BR> *Legs/Hips <BR> <BR> You got it! <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a TERRIFIC Friday! <BR> Fri, 14 Mar 2014 00:04:15 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57106874 <BR> Happy Thursday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post ... Wed, 12 Mar 2014 23:02:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57094360 Happy Wednesday to you! <BR> <BR> Today s challenge: <BR> COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF... Wed, 12 Mar 2014 00:04:23 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57082370 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. <... Tue, 11 Mar 2014 01:23:40 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57068645 Happy Monday to you! <BR> <BR> <BR> Let's start this week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Monday! Sun, 9 Mar 2014 23:28:22 EST weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57040200 <BR> Happy weekend to you! <BR> <BR> Your challenge today is to IMPROVE YOUR ENVIRONMENT AND CLEAN SOMETHING THAT REALLY NEEDS ATTENTION! <BR> You know what that area is that needs to be cleaned and straightened. <BR> You don't have to do this all day long. <BR> You can take as little as 5 minutes to straighten your environment and make it better. <BR> <BR> What will you be working on this weekend? <BR> <BR> Have a SQUEAKY CLEAN Weekend! <BR> <BR> <BR> PS:i lost internet for 2 da... Fri, 7 Mar 2014 12:32:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x57009451 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar & fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR> *D... Wed, 5 Mar 2014 00:07:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56995720 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! Mon, 3 Mar 2014 23:00:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56974702 <BR> Happy Monday to you! <BR> <BR> It is time for determining your March CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of March? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF March. <BR> <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2014. <BR> Don't put off until tomorrow, what y... Sun, 2 Mar 2014 13:09:32 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56943837 <BR> <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 28 Feb 2014 01:28:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56917305 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Wednesday... Wed, 26 Feb 2014 00:19:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56904806 <BR> Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice)... Tue, 25 Feb 2014 00:34:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56889873 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. <BR> Spark Fitness has great suggestions for core exercises. <BR> <BR> *Do an exercise video that focuses on your core muscles <BR> <BR> OR <BR> <BR> YOU CHOOSE THE CORE EXERCISE FOR YOU.... <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a GREAT Monday! Sun, 23 Feb 2014 22:11:28 EST pro's are wondering??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56873040 <em>303</em> <em>303</em> <em>38</em> <em>38</em> <em>303</em> <em>303</em> <BR> <BR> <BR> <BR> At which fast food restaurant have you had the best luck finding healthy choices? <BR> <BR> <BR> McDonald's <BR> Burger King <BR> Wendy's <BR> Taco Bell <BR> Chipotle <BR> Panera <BR> Arby's <BR> Chik-fil-A <BR> Subway <BR> Other (Share it in the comments!) <BR> <BR> <BR> For Me...Out of all the above...Subway. <BR> <BR> <BR> <em>303</em> <em>303</em> <em>38</em>... Sat, 22 Feb 2014 13:31:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56855196 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to SAY NO TO EMPTY CALORIES. That means, steer clear of: <BR> <BR> *Donuts, pastries, cookies, crackers, cereals, and baked goods filled with processed white flour and loads of sugar <BR> <BR> *Drinks loaded with sugar <BR> <BR> *Chips <BR> <BR> *Candy and "junk food" <BR> <BR> Really concentrate on eating healthy today. Make every meal & snack count. <BR> <BR> Have a great Friday! <BR> Fri, 21 Feb 2014 00:17:17 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56842013 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Thu, 20 Feb 2014 00:03:14 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56828526 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE. Go out of your way to make others smile. Make people feel good about themselves. Some ideas could be: <BR> <BR> *Open doors for others <BR> *Let people go ahead of you in line/traffic <BR> *Tell a stranger that they are doing a good job <BR> *Tell a co-worker, neighbor, friend, or family member how much you appreciate them <BR> *Do something nice "just because" <BR> *Do a chore for a family membe... Tue, 18 Feb 2014 23:21:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56815252 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: <BR> "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? <BR> Later, you eat, and eat, AND EAT because you are ravenous. <BR> Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not so... Mon, 17 Feb 2014 23:05:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56802143 <BR> Happy Monday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Monday! <BR> Sun, 16 Feb 2014 22:49:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56768029 <BR> Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto... Fri, 14 Feb 2014 00:31:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56755664 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. <BR> This can be achieved with walking, running, jogging, or a combination of them. <BR> Think about this: <BR> <BR> 1) How far is 10,000 steps? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. <BR> <BR> 2) A sedentary person may only average 1,000 to 3,000 steps a day. For these peopl... Thu, 13 Feb 2014 00:02:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56746655 <BR> <BR> Happy Wednesday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus... Wed, 12 Feb 2014 10:28:46 EST pro's want to know??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56729767 <em>38</em> <em>38</em> <em>303</em> <em>303</em> <em>38</em> <em>38</em> <BR> <BR> <BR> Are you watching the Olympics? What is your favorite part? <BR> <BR> <BR> <BR> <em>38</em> <em>38</em> <em>303</em> <em>303</em> <em>38</em> <em>38</em> Tue, 11 Feb 2014 00:24:17 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56729719 <BR> Have a happy Tuesday! <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 11 Feb 2014 00:19:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56712881 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using any one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, ring... Sun, 9 Feb 2014 19:54:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56678308 <BR> Happy Friday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. <BR> Have you gotten to this point? <BR> Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half & half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your chall... Thu, 6 Feb 2014 23:28:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56665334 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTA... Wed, 5 Feb 2014 23:18:14 EST