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 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 wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56651911 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to TRY SOMETHING NEW. <BR> 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 ... Tue, 4 Feb 2014 23:46:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56637984 <BR> Happy Tuesday to you! <BR> <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. 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 an appointment <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off items under Other Exercise <BR> *Mark off your dail... Mon, 3 Feb 2014 23:38:19 EST pro's are wondering??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56634961 <BR> <em>38</em> <em>38</em> <em>303</em> <em>303</em> <em>38</em> <em>38</em> <BR> <BR> <BR> <BR> What's one thing that made you smile today or this week ? <BR> <BR> <BR> <BR> <em>38</em> <em>38</em> <em>303</em> <em>303</em> <em>38</em> <em>38</em> Mon, 3 Feb 2014 19:47:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56622973 <BR> <BR> Happy Monday to you! <BR> <BR> Let's get together and kick up our February 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> WE ARE MOVING NOW! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 2 Feb 2014 23:08:47 EST pro's want to know??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56601789 <em>281</em> <em>215</em> <em>281</em> <em>215</em> <em>281</em> <BR> <BR> It's already February. Wow! <BR> <BR> Will you be watching the Super Bowl tomorrow? <BR> <BR> If so, Who will you be rooting for? Seahawks or Broncos <BR> <BR> <em>281</em> <em>215</em> <em>281</em> <em>215</em> <em>281</em> Sat, 1 Feb 2014 11:18:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56589595 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 ... Fri, 31 Jan 2014 11:55:04 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56570510 Happy Thursday 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 Thursday everyone! <BR> Wed, 29 Jan 2014 22:58:02 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56555610 <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. <BR> Your challenge today is to complete ALL OF Y... Tue, 28 Jan 2014 22:03:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56543453 Happy Tuesday 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> 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> *Strawberries... Tue, 28 Jan 2014 00:57:28 EST Introduction http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x56538194 Hi y'all, I'm Elizabeth and I currently live in Texas. I have been a licensed Zumba instructor for a year and I am sitting for my ACSM Personal Trainer cert in about 2 weeks. My fitness passions are Zumba, TRX, plyometrics, and interval training...but I am always looking for new ideas and formats. <BR> <BR> I was obese/overweight for the first 29 years of my life due to a combination of medical and lifestyle factors. Now I've lost the weight and am keeping it off no matter what life has brou... Mon, 27 Jan 2014 17:00:53 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56528588 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. <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 Monday! <BR> Sun, 26 Jan 2014 22:42:41 EST pro's are wondering??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56521105 <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <BR> <BR> <BR> Does the weather play a part at all for your exercise activity??? <BR> <BR> <BR> <BR> <BR> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> Sun, 26 Jan 2014 11:46:10 EST CPT with weight issues what an oxymoron! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x56509113 Hi everyone! my name is Felicia I'm 24 years old. A newly certified personal trainer who knows the right things to do to lose weight and stay healthy but has trouble following it! I know no one wants to be trained by a fat trainer and I want to use my success story as motivation for others! Sat, 25 Jan 2014 12:03:31 EST IM practitioner needs to lose weight after babies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x56493415 I counsel my patients day in, day out on weight loss. A year after my twins I was still at least 10 pounds overweight. I wanted to know could I walk the walk? And just how much weight could I lose on 1200 calories a day, trying to exercise 4 times per week... And could I stay with it? I am only almost 3 weeks in now, but I have more energy, I am seeing results, and staying on task. Its doubtful they will notice the results, but at least I will fully believe myself when I give them advice... Fri, 24 Jan 2014 06:57:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56491312 <BR> Happy Friday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a HANDING OUT THE SUNSHINE Friday! <BR> Thu, 23 Jan 2014 23:01:39 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56463915 <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 or put o... Tue, 21 Jan 2014 23:57:52 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56448921 <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, 20 Jan 2014 23:31:14 EST pro's question of the week http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56442460 <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <BR> <BR> <BR> Will you be taking any vacations this year ???? <BR> if so where???? <BR> <BR> <BR> <BR> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <BR> Mon, 20 Jan 2014 14:22:53 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56429322 <BR> Happy Monday 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... Sun, 19 Jan 2014 15:32:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56382376 Have a great Thursday!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> Drink you daily quota of water <BR> Do your daily intake of <BR> fruits and veggies. <BR> Meet you cardio or strength training goal. <BR> Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> Let us know what you are going t... Wed, 15 Jan 2014 23:16:00 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56368163 <BR> <BR> <BR> Happy Wednesday to you! <BR> <BR> On or about the 15th of each month, our challenge is always to measure ourselves. Keeping track of your measurements can be very motivational. <BR> This is especially true when the number on the scale isn't going down, but the measuring tape is. <BR> <BR> Get out your measuring tape (or print out a free one online) and measure the areas listed below. Make sure to keep these numbers handy to compare for next month. <BR> <BR> Areas to me... Tue, 14 Jan 2014 23:32:27 EST pro's are wondering??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56364872 <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <BR> <BR> <BR> How often do you weigh yourself?? <BR> <BR> <em>38</em> <em>303</em> <em>38</em> <em>303</em> <em>38</em> <em>303</em> Tue, 14 Jan 2014 19:27:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56353691 <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, 13 Jan 2014 23:50:58 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56332647 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> 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> *Mark off you... Sun, 12 Jan 2014 15:46:01 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56297565 Happy Friday to you! <BR> <BR> *Taking out the recycle for an elderly neighbor <BR> *Giving the person in front of you the change they are short <BR> *Striking up a polite conversation with a complete stranger, and wishing them a good day <BR> <BR> Your challenge today is to PASS IT ON! Throw out random acts of kindness. 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 do... Thu, 9 Jan 2014 23:06:07 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56282791 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Skiing <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! Wed, 8 Jan 2014 23:38:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56267627 <BR> <BR> 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 ... Tue, 7 Jan 2014 23:16:06 EST pro's want to know??? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56267464 <em>38</em> <em>303</em> <em>189</em> <em>38</em> <em>303</em> <BR> <BR> How often do you exercise do in a week? <BR> <BR> <BR> <em>38</em> <em>303</em> <em>189</em> <em>38</em> <em>303</em> Tue, 7 Jan 2014 22:59:37 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56252956 <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, 6 Jan 2014 23:59:37 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56228339 Happy Monday to you! <BR> <BR> Saw this somewhere on Sparkpeople and thought it worth doing........... <BR> <BR> Your ch\allenge today is to create a" Gratitude Jar" <BR> It works like this: begin at January the 1st, write a small note every time something good happens to you during the year. <BR> It can be something simple like: you have an epiphany, someone says something nice, you experience success in a curtain area of your life... or whatever makes YOU feel happy. <BR> Put the note i... Sun, 5 Jan 2014 14:15:03 EST pro's question of the week http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56211978 <em>303</em> <em>38</em> <em>38</em> <em>303</em> <BR> <BR> <BR> Have you had the flu shot this season? <BR> <BR> yes <BR> no...why not <BR> <BR> <em>303</em> <em>38</em> <em>38</em> <em>303</em> Sat, 4 Jan 2014 12:09:51 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56191355 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to CATCH UP! <BR> That means that whatever you haven't been able to get to all week, now is the time. <BR> <BR> I plan on doing laundry, going grocery shopping, paying bills, etc. <BR> What do YOU need to do today? Let's get to it! <BR> <BR> Have a great Friday! Fri, 3 Jan 2014 01:00:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56174452 <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> Have a FANTASTIC Thursday! ... Wed, 1 Jan 2014 23:37:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56159668 Happy New Year to you! <BR> <BR> Your challenge today is to enjoy the beginning of 2014 with your family and friends. <BR> Make the most of this wonderful day with laughter and love. <BR> <BR> We will get back to watching our eating and exercise tomorrow. <BR> Today is about enjoying the spirit of the season. <BR> <BR> May you and yours have a very special day! <BR> <BR> Love to each and every one of you, <BR> Happy New Year to you and yours! <BR> May it be the best year yet!!! <BR>... Wed, 1 Jan 2014 03:56:23 EST New Year's wishes for you http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56154768 <em>411</em> <em>412</em> <em>407</em> <em>408</em> <em>409</em> <BR> <BR> <BR> My New Year Wishes for You... <BR> <BR> Happiness deep down within. <BR> Serenity with each sunrise. <BR> Success in each facet of your life. <BR> Family beside you. <BR> Close and caring friends. <BR> Health, inside you. <BR> Love that never ends. <BR> Special memories of all the yesterdays. <BR> A bright today with much to be thankful for. <BR> A path that leads to beautiful tomorrows... Tue, 31 Dec 2013 17:52:14 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56144787 <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, 30 Dec 2013 22:35:41 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56131299 <BR> <BR> Happy Monday to you! <BR> <BR> Our challenge today is to LIST WAYS YOU REWARD YOURSELF FOR HARD WORK THAT IS NOT FOOD. <BR> Do you have things that you do for yourself as reward for a job well done? <BR> What have you done for yourself LATELY? <BR> What can you do TODAY to reward yourself? <BR> <BR> Please share inexpensive ways that we all can reward ourselves. We are all on a budget nowadays. Let's come up with some things that we can do to say JOB WELL DONE. Let the ideas... Sun, 29 Dec 2013 21:25:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56099816 <BR> Happy Friday 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. ... Fri, 27 Dec 2013 01:04:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56088145 <BR> <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 FANTA... Wed, 25 Dec 2013 19:18:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56083229 <em>442</em> <em>443</em> <em>444</em> <em>445</em> <em>446</em> <em>460</em> <BR> <BR> <BR> Three Wishes <BR> When you are lonely <BR> I wish you Love <BR> When you are confused <BR> I wish you Faith <BR> When you are down <BR> I wish you Joy <BR> <BR> wishing you and yours all the blessings of the Christmas season.... <BR> blessings and hugs...............lita <BR> <BR> <BR> <link>www.youtube.com/watch?v=YEPy7rIo1xI&<BR>feature=related </link> <BR> <BR> <BR> <em>442</em> ... Wed, 25 Dec 2013 00:07:14 EST Merry Christmas everyone..... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x56083212 <em>442</em> <em>443</em> <em>444</em> <em>445</em> <em>446</em> <em>460</em> <BR> <BR> <BR> Three Wishes <BR> When you are lonely <BR> I wish you Love <BR> When you are confused <BR> I wish you Faith <BR> When you are down <BR> I wish you Joy <BR> <BR> wishing you and yours all the blessings of the Christmas season.... <BR> blessings and hugs...............lita <BR> <BR> <BR> <link>www.youtube.com/watch?v=YEPy7rIo1xI&<BR>feature=related </link> <BR> <BR> <BR> <em>442</em> ... Wed, 25 Dec 2013 00:02:42 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56075526 <BR> <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to SPEND A RELAXING DAY WITH FRIENDS and/or FAMILY. Have a day filled with good conversation, good/healthy food, and lots of laughter. <BR> <BR> "I love you, not for what you are, but for what I am when I am with you." -Roy Croft <BR> <BR> Enjoy your Christmas eve! <BR> <BR> Have a great Tuesday! <BR> Tue, 24 Dec 2013 01:35:27 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56061907 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, 22 Dec 2013 16:03:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56038147 <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, 20 Dec 2013 00:33:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56027618 <BR> Happy Thursday to you! <BR> <BR> On or about mid month, our challenge is always to measure ourselves. <BR> Keeping track of your measurements can be very motivational. <BR> This is especially true when the number on the scale isn't going down, but the measuring tape is. <BR> <BR> Get out your measuring tape (or print out a free one online) and measure the areas listed below. Make sure to keep these numbers handy to compare for next month. <BR> <BR> Areas to measure: <BR> <BR> *C... Thu, 19 Dec 2013 00:19:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56016959 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to SEND OUT THREE (3) SPARK GOODIES TO THREE RANDOM MEMBERS. <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, 18 Dec 2013 00:24:21 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x56009197 <BR> Happy Tuesday 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. Take a sip here and there. Before you know it, you have had your water for the day. <BR> <BR> <BR> Have a great Tuesday! <BR> Tue, 17 Dec 2013 09:35:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55994315 <BR> Happy Monday to you! <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, 15 Dec 2013 23:55:22 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55963646 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. Have you gotten to this point? <BR> <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 challenge to... Thu, 12 Dec 2013 23:43:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55940242 Happy Wednesday to you! <BR> <BR> Your challenge yesterday was to work your core muscles. Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> 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, 10 Dec 2013 23:38:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55927671 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to DO SOMETHING KIND (& unexpected) FOR SOMEONE YOU LOVE. <BR> Spoil someone you care about today. <BR> Let them know you love them in more than words. <BR> <BR> Feel like earning "extra credit"? Spoil more than 1 person you love. <BR> Share with the group whom you spoiled and what you did. <BR> <BR> Have a great Tuesday! Mon, 9 Dec 2013 23:23:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55908546 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, 8 Dec 2013 11:46:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55881368 <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> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 5 Dec 2013 22:02:51 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55869219 <BR> <BR> <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 ... Wed, 4 Dec 2013 21:53:25 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55858923 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, 4 Dec 2013 01:06:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55844963 <BR> <BR> Happy Tuesday to you! <BR> <BR> Are you eating enriched, white flour in your foods? <BR> If you are, STOP!!! <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! Look for a high fiber content in what you are eating.... Mon, 2 Dec 2013 22:36:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55837369 Happy Monday to you! <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? YOU KNOW YOU CAN! <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 2 Dec 2013 10:34:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55800357 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, 28 Nov 2013 23:51:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55791890 <em>430</em> <em>429</em> <em>428</em> <em>427</em> <em>426</em> <em>465</em> <BR> <BR> <BR> <BR> wishing you and yours all the blessings of Thanksgiving! <BR> blessings and hugs............lita <BR> <BR> <BR> <BR> <em>430</em> <em>429</em> <em>428</em> <em>427</em> <em>426</em> <em>465</em> <BR> <BR> <BR> <link>www.dobhran.com/greetings/GRthanksgi<BR>ving5.htm </link> Thu, 28 Nov 2013 00:52:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55781097 <BR> 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 everyone! Wed, 27 Nov 2013 00:14:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55769739 Happy Tuesiday to you! <BR> <BR> <BR> Your challenge is to RACK UP AS MANY SPARK POINTS AS POSSIBLE TODAY. <BR> This challenge can be tough, as you will need to work on lots of areas: <BR> <BR> *Eating right and logging everything <BR> *Drinking your water <BR> *Exercising <BR> *Being active on your Community Huddles <BR> *Posting comments <BR> *Spinning the wheel <BR> *Doing extra activities <BR> <BR> Who is up for the challenge?! GREAT! Check back in at the end of the day with your poi... Tue, 26 Nov 2013 00:52:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55751814 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, 24 Nov 2013 14:20:40 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55729462 <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! Fri, 22 Nov 2013 12:04:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55712466 Happy Thursday to you! <BR> <BR> Winter is almost here 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> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawberries <BR> *Peppers <BR> *Guava <BR> *Kiwi ... Thu, 21 Nov 2013 00:47:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55706221 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> Many of us are tempted with office, church, and school party goodies. <BR> Plan ahead for these events by eating fruits, vegetables, and appropriately proportioned meals. <BR> <BR> WE CAN DO THIS! <BR> <BR> Have a great Wednesday! Wed, 20 Nov 2013 13:24:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55687444 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. ... Mon, 18 Nov 2013 23:23:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55666238 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! <BR> Here are some <BR> suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead <BR> of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take <BR> your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial to ... Sun, 17 Nov 2013 10:23:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55640865 Have a happy Friday! <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 great Friday! <BR> Fri, 15 Nov 2013 00:32:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55628098 <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> <BR> Have a great Thursday! Wed, 13 Nov 2013 23:02:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55602334 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many different COLORS you can eat from the fruit & vegetable group. Having a variety of colors daily insures that you are eating a range of foods that are loaded with different vitamins and minerals. <BR> <BR> Remember to drink your water today as well. <BR> Fruits and vegetables are not only loaded with good vitamins/minerals, but they are also full of fiber. <BR> Opt for the fresh or steamed items whenever possib... Mon, 11 Nov 2013 21:48:05 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55584384 <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to : <BR> 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, 10 Nov 2013 12:21:56 EST Herbalist / Coder http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x55562073 My Name is Karen . I am a Certified Herbalist but I also Have a Four Year Degree in Advanced Cardiology and Anesthesia Coding - I am currently in Training for a Tri Athlon in August of 2014. Fri, 8 Nov 2013 09:44:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55557373 <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, 7 Nov 2013 22:15:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55545902 <BR> Happy Thursday to you! <BR> <BR> There are some amazing articles and videos on Spark. <BR> Have you seen them? <BR> 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? <BR> Simply go to your SparkPoints page and click on "A-Z Topics" or "Watch a Health Video". <BR> You get daily points for doing this too. <BR> <BR> Read ... Thu, 7 Nov 2013 00:23:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55533648 <BR> Happy Wednesday 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> <BR> <BR> Have a great Wednesday! <BR> Wed, 6 Nov 2013 01:34:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55520777 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! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE! <BR> Tue, 5 Nov 2013 00:48:11 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55500266 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, 3 Nov 2013 13:32:51 EST friday & saturday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55469459 <BR> Happy Friday and Saturday to you! <BR> <BR> Your challenge is to IMPROVE YOUR ENVIRONMENT. <BR> Today would be a great day to: <BR> <BR> *Clean house <BR> *Put away laundry <BR> *Go through your house for items to donate <BR> *Clean out the fridge & pantry of tempting foods <BR> *Wash & detail your car <BR> *Garden clean it up leaves too <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> * Recycle <BR> <BR> Have a great Friday and Saturday... Thu, 31 Oct 2013 23:14:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55457482 <BR> <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... Wed, 30 Oct 2013 23:49:11 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55444235 <BR> 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. <BR> What will you do that is NEW ... Tue, 29 Oct 2013 22:49:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55431558 Happy Tuesday!! <BR> <BR> Today's challenge is to get moving.....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, 28 Oct 2013 23:16:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55412904 Happy Monday to you! <BR> <BR> Every 6 months or so, like to throw out this challenge. <BR> It is by far, one of my favorites. It takes a bit of planning, <BR> but it is something that we can ALL use when we are tempted with food. <BR> <BR> 1) Get some paper, scissors, and a pen <BR> 2) Find a jar, small box, or small container <BR> 3) Cut your paper into strips. You should get about 20 on a 8x11 sheet <BR> 4) Come up with ideas of things you can do INSTEAD OF EATING RIGHT NOW <BR> <BR> ... Sun, 27 Oct 2013 14:44:36 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55384688 <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, 24 Oct 2013 22:49:21 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55372758 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE & QUIET. 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! Wed, 23 Oct 2013 23:30:50 EST New to group http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x55358586 I my name is Rebecca I am 28 working in OB/gyn and infertility. I have been indulging in to many sweets and too much soda and fast food. Anyone willing to help me ? Tue, 22 Oct 2013 21:31:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55347231 <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, 21 Oct 2013 23:11:57 EST The new Start Page..... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x55342480 Hope you like the new Start Page?! <BR> View SPARKGUY's Sparkpage <BR> View All Blog Entries from SPARKGUY <BR> <BR> <BR> <BR> Monday, October 21, 2013 <BR> <BR> Hi Everyone <BR> <BR> I hope you like the new Start page!? <BR> <BR> You may have seen the official announcement last week (if not, click here if you'd like to see it): <BR> www.sparkpeople.com/blog <BR> /blog.asp?post=introducing <BR> _a_brand_new_sparkpeople_e <BR> xperience <BR> <BR> I know this is a big change to an im... Mon, 21 Oct 2013 15:16:31 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55328885 Have a FANTASTIC Monday! <BR> <BR> Your challenge today is to try to stay within the middle to low side of your fat and carbohydrate range. <BR> <BR> Some fats are "good fats". Why not try: <BR> *Olive Oil <BR> *Nuts <BR> *Avocados <BR> *Dark Chocolate (more rich so you eat less) <BR> <BR> When eating carbohydrates, go for Whole Grains such as: <BR> <BR> *Brown Rice <BR> *Steel Cut Oats <BR> *Whole Grain breads <BR> <BR> Remember that eating grains that are higher in fiber al... Sun, 20 Oct 2013 11:27:42 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55303684 <BR> <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, ri... Fri, 18 Oct 2013 00:10:04 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55295164 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, 17 Oct 2013 09:16:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55279168 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 - Try a ... Tue, 15 Oct 2013 22:41:24 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55266891 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a great Tuesday! Mon, 14 Oct 2013 23:08:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55247961 <BR> 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, 13 Oct 2013 11:38:35 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55221322 <BR> Happy Friday to you! <BR> <BR> We all make schedules, and add exercise onto them. However, do you realize that you are missing a big opportunity? What about those DOWN TIME moments? Those moments where you have to quietly wait for something to happen. <BR> <BR> Your challenge today is to ADD IN UNPLANNED EXERCISE whenever possible. Here are some suggestions: <BR> <BR> *While waiting in traffic, do some oblique crunches. <BR> *While waiting for your coffee to brew, copies at the copi... Thu, 10 Oct 2013 23:27:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55208994 <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> ps don't forget to take your vitamins! <BR> <BR> Have a STAYING HYDRATING Thursday! Wed, 9 Oct 2013 23:21:13 EST Introduction http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x55200693 Hi, my name is Emily. I am currently a lab assistant/phlebotomist at a hospital in IL. I am also starting nursing school in January. I am back on SP to help me lose some much needed weight. I want to be in the best shape possible, so that I can be a great nurse in the future. Wed, 9 Oct 2013 10:34:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55196526 Happy Wednesday 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 FANTASTIC W... Wed, 9 Oct 2013 00:39:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55181991 Happy Tuesday to you! <BR> <BR> he 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> *Do a web sear... Mon, 7 Oct 2013 22:40:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55161690 <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. <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 Monday! <BR> Sun, 6 Oct 2013 12:32:59 EST friday & saturday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55134152 <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, 3 Oct 2013 23:55:02 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55121309 <BR> Happy Thursday to you! <BR> <BR> It is time for determining your October 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 October? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF October . Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2013. <BR> Don't put off until tomorrow, what you ... Thu, 3 Oct 2013 00:09:14 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55107525 <BR> <BR> Happy Wednesday to you! <BR> <BR> Are you tracking Cholesterol in your Spark tracker? <BR> Today's challenge is to add Cholesterol to your tracker (if you haven't already) and try to keep it below 250. <BR> Why the big deal about Cholesterol? <BR> <BR> (Taken from the American Heart Organization) <BR> <BR> "Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. It's an important part of a heal... Tue, 1 Oct 2013 23:43:17 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55093882 <BR> <BR> 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, 30 Sep 2013 23:07:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55047912 <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> sandwic... Thu, 26 Sep 2013 23:46:02 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55035674 Happy Thursday 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 Thursday everyone! <BR> Wed, 25 Sep 2013 22:43:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x55022209 <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 graet Wednesday! Tue, 24 Sep 2013 21:10:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54995504 <BR> Have a FANTASTIC Monday! <BR> <BR> Your challenge today is to Update YOUR Spark. <BR> When was the last time you: <BR> <BR> *Reviewed the boards you belong to? If you don't read them or are not active on them, maybe it is time to purge them from your page OR become reacquainted with them? <BR> <BR> *Put in your current measurements? <BR> <BR> *Put in your current weight? <BR> <BR> *Have you increased your exercise recently? If so, you need to put your fitness level into the sy... Sun, 22 Sep 2013 17:37:41 EST Vote for SparkPeople: free Super Bowl Commercial http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54987396 Right now Intuit is running a contest for small businesses. The prize is a commercial during the Super Bowl. I don't know about you, but every time I see a commercial for Weight Watchers or Jenny Craig I wish that SP had the resources to do the same. This is their chance to get the word out on a huge scale. All they need is the support of people like us. <BR> <BR> Go to this website and vote for SparkPeople: (It just takes one click and you can vote once a day.) <BR> <BR> <BR> <BR> I don... Sat, 21 Sep 2013 22:01:59 EST New to Team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54983348 Hi, I'm Julie. I am a Clinical Social Worker. I work as a mental health therapist mostly with adolescents, but also adults and children. I am not new to Sparkpeople. I joined on 12/31/06 and have been mostly absent for the past 3 years. I came back Sept 1st to get back to my program and lose the almost 35lbs I gained! I have recommended SP to so many people. I've had articles published on exercise being beneficial to mental health and recommended the Sparkpeople website as a great tool to he... Sat, 21 Sep 2013 13:39:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54966239 <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! Thu, 19 Sep 2013 23:17:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54953036 <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, 18 Sep 2013 22:42:51 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54940516 <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! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE! Tue, 17 Sep 2013 23:09:15 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54928731 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 share your points if you like! <BR> <BR> Have a great Tuesday!! <BR> Mon, 16 Sep 2013 23:28:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54915475 <BR> Happy Monday to you! <BR> <BR> <BR> Let's start up 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! <BR> Sun, 15 Sep 2013 22:41:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54883377 <BR> <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. Have you gotten to this point? 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 challenge ... Thu, 12 Sep 2013 23:15:02 EST I am new to this team. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54876169 Good morning! <BR> Just wanted to introduce myself. My name is Renee and I am a Surgical Technician and I work in a Cardio-Thoracic Surgeons office as their clinical/precert/scheduler/whatever person. I am a single mom who is the caretaker of my mom. She has bad valves and just recently had a TIA. She is in rehab at this time but will be coming home with Hospice care. So it has been hard to think of myself right now. As you all know that is what we do...care for others. I hope to be able to t... Thu, 12 Sep 2013 11:06:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54870761 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, rings, etc. ... Wed, 11 Sep 2013 22:12:41 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54859823 <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, 11 Sep 2013 00:07:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54846770 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET 8 HOURS OF SLEEP. <BR> For many of us, getting a full night of sleep is next to impossible. <BR> In order to complete this challenge, you need to turn off the television, or put down the book. <BR> <BR> Take a warm bath, put on your jammies, and GET SOME SLEEP! <BR> <BR> Have a SWEET DREAMS Tuesday! <BR> Mon, 9 Sep 2013 23:50:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54833426 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> Mon, 9 Sep 2013 00:21:23 EST friday & saturday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54797339 <BR> Happy Friday & Saturday 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 over the next few days! <BR> <BR> Have a great Friday & Saturday! Thu, 5 Sep 2013 21:51:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54785779 <BR> <BR> Have a great Thursday everyone! <BR> <BR> There is a link between energy (i.e. feeling good) and the foods we eat. Eating fruits and vegetables not only provide fiber, natural sugars, and additional water to your system. They also provide plenty of vitamins that fuel your body. They help keep our skin clear, nails strong, & hair shiny, keep bad headaches & migraines to a minimum, and depression at bay. <BR> <BR> Your challenge today? EAT AT LEAST 1 FRUIT OR VEGETABLE WITH EVER... Wed, 4 Sep 2013 23:29:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54773710 <BR> <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, 4 Sep 2013 00:35:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54759475 <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, 2 Sep 2013 23:08:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54734249 Happy Monday! <BR> <BR> How did you do with your August cardio minutes If you are unsure, go back in the archives for the August cardio minutes and see what you accomplished in August. <BR> <BR> Your challenge TODAY is to <BR> make a challenge for yourself for September cardio minutes. This is your personal challenge. 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! Sat, 31 Aug 2013 23:34:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54710160 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to GET OUT FOR A WALK. <BR> The distance and the pace are up to you. <BR> Put on your walking shoes and GET MOVING! <BR> <BR> <BR> Happy Friday to you! Thu, 29 Aug 2013 21:45:56 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54698062 <BR> <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> Have a FANTAST... Wed, 28 Aug 2013 22:17:22 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54686049 <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, 27 Aug 2013 23:49:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54674072 <BR> Happy Tuesday to you! <BR> <BR> Remember when Mom told you to drink your milk? Mom was a smart woman and knew what was good for you. 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 <BR> *Broccoli ... Tue, 27 Aug 2013 01:12:55 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54654525 <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> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 25 Aug 2013 14:12:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54626465 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <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> Come back and share if you like <BR> <BR> Have a great Friday! <BR> Fri, 23 Aug 2013 00:23:35 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54613643 <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, 21 Aug 2013 23:33:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54601083 <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 bet... Tue, 20 Aug 2013 23:36:42 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54588287 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, 19 Aug 2013 23:31:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54573768 <BR> <BR> Happy Monday 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 would... Sun, 18 Aug 2013 22:35:56 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54540147 <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, 15 Aug 2013 23:14:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54527663 Happy Thursday to you! <BR> <BR> It is MEASURE time! The mid time 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> Suggested... Wed, 14 Aug 2013 22:36:08 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54514608 <BR> 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! <BR> Tue, 13 Aug 2013 22:17:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54502529 <BR> Happy Tuesday 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> Your challenge today is to complete ALL OF YOUR DAILY GOALS.... Mon, 12 Aug 2013 23:37:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54482836 Happy Moniday 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... Sun, 11 Aug 2013 14:19:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54452577 <BR> Your challenge today is to find 15 minutes for peace and quiet. Pull away from your computer, the television, the traffic, the kiddos, THE NOISE.... <BR> <BR> emoticon R-E-L-A-X emoticon <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> Meditate <BR> <BR> Relax...the world can wait for 15 minutes! <BR> <BR> Have a great Friday! <BR> Thu, 8 Aug 2013 23:05:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54439342 <BR> <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to GO FASTER, HARDER, AND LONGER! <BR> <BR> It doesn't matter if you are scheduled for cardio or strength training today, your challenge is to push yourself. Make your exercise(s): <BR> <BR> *Harder-as in more resistance or a more difficult level <BR> *Longer-as in do more repetitions or go further <BR> *Faster-as in covering the same distance, but at a quicker pace <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a gre... Wed, 7 Aug 2013 22:26:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54426497 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to see how many different COLORS you can eat from the fruit & vegetable group. Having a variety of colors daily insures that you are eating a range of foods that are loaded with different vitamins and minerals. <BR> <BR> Remember to drink your water today as well. Fruits and vegetables are not only loaded with good vitamins/minerals, but they are also full of fiber. Opt for the fresh or steamed items whenever possible too. <... Tue, 6 Aug 2013 23:00:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54417626 <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> Tue, 6 Aug 2013 09:50:21 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54391140 Happy Monday 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> *Diet Soda <BR> *... Sun, 4 Aug 2013 10:55:17 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54362332 <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, 2 Aug 2013 00:18:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54346515 Happy Thursday 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 2013. <BR> Don't put off until tomorrow, what you can do TO... Wed, 31 Jul 2013 21:55:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54334576 Happy Wednesday to you! <BR> <BR> Did you know that you are unique and special? Well, YOU ARE!!! Many of us lose sight of this because we only see the "I have --- many pounds to lose." Our goals of getting into a smaller size make us put ourselves down when we don't lose at the scale. <BR> <BR> Your challenge today is to come up with THREE THINGS that YOU LIKE about YOU! Really think about this one. You are special. Those around you know it. Everyone on Spark knows it. <BR> What 3 things ... Wed, 31 Jul 2013 01:19:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54320443 <BR> Happy Tuesday 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 ont... Mon, 29 Jul 2013 23:31:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54302783 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? Give it a try! <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 28 Jul 2013 16:31:23 EST Baltimore RN seeking motivation http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x54282969 I'm a day shift nurse on a high-acuity IMC in Baltimore city. I'm single, no kids. Hoping to make some lifestyle changes for myself as I go through this process. Tracking my food and not getting discouraged enough to quit will be my biggest challenge, as always. My second biggest challenge will be adding activity. Since I'm on my feet all day at work, I have trouble convincing myself that a. that isn't really exercise and b. that I need to do stuff on my days off as well. I think I've finally... Fri, 26 Jul 2013 22:04:16 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54271369 <BR> 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, ... Thu, 25 Jul 2013 22:52:26 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54259242 <BR> <BR> Happy Thursday to you! <BR> <BR> Shorts season is here . There isn't a better time to get our legs trim and toned than now. <BR> <BR> Your challenge today is to do an exercise (or several if you are doing strength training) to tone up your legs. Some activities could be: <BR> <BR> *Strength training your lower body (i.e. squats, lunges, leg lifts, etc.) <BR> *Bicycling (Spinning class) <BR> *Rowing <BR> *Step Aerobics <BR> *Kickboxing (Turbo Jam & Tae Bo too!) <BR> *Jo... Wed, 24 Jul 2013 23:36:05 EST 24/48???? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54255198 Hello Everyone! <BR> I am a full time paramedic that works a 24 hour on and 48 hour off schedule. Is there anyone out there at works like this? Anyone with any advice on what's the easiest way to make a healthy diet work on such a strenuous schedule? <BR> <BR> Thanks! <BR> Samantha Wed, 24 Jul 2013 17:50:49 EST free 21 day guided meditation.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54252037 i got this from another team i am on and thought it worth posting here.... <BR> <BR> Join us on August 5 for a transformational free three-week guided meditation journey into the heart of true love. Discover the wonder that exists within and then watch all of your relationships unfold effortlessly, easily, and miraculously. <BR> In our interactive online program we invite you to meditate and journal with us each day to embrace your true essence, expand your understanding of divine relationsh... Wed, 24 Jul 2013 11:59:09 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54246104 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to try to stay within the middle to low side of your fat and carbohydrate range. <BR> <BR> Some fats are "good fats". Why not try: <BR> *Olive Oil <BR> *Nuts <BR> *Avocados <BR> *Dark Chocolate (more rich so you eat less) <BR> <BR> When eating carbohydrates, go for Whole Grains such as: <BR> <BR> *Brown Rice <BR> *Steel Cut Oats <BR> *Whole Grain breads <BR> <BR> Remember that eating grains that are higher in fiber... Tue, 23 Jul 2013 23:29:50 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54233321 <BR> Happy Tuesday!! <BR> <BR> Today's challenge is to get moving.....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!! Tue, 23 Jul 2013 00:43:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54211923 <BR> <BR> Happy Monday to you! <BR> <BR> As our team continues to quickly grow in members I thought we could encourage one another. <BR> <BR> There are so many new faces on our board (as you can see if you scroll down on the team home page). Many of us also blog what is going on in our lives. <BR> <BR> Your challenge today is to find 3-5 members of the Team and encourage them. You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR> ... Sun, 21 Jul 2013 13:04:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54182338 <BR> Happy Friday 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 a... Thu, 18 Jul 2013 22:44:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54170339 <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> *or do what you can! <BR> ... Wed, 17 Jul 2013 23:41:24 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x54164610 Hello everyone!! My name is Jen and I am 35 years old. I am a RT at a small hospital and I work nights. I have been married to my husband for 12 years in Sept and we have 2 boys. I have been over weight ever since I had my kids who are 9 and 7 now. I find working night shift makes it really difficult to have any kind of normalcy. For example I have trouble logging my food because what is a normal breakfast, lunch, and dinner is completely different from mine. I ate my "dinner" last night ... Wed, 17 Jul 2013 14:01:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54162057 <BR> <BR> <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 proce... Wed, 17 Jul 2013 10:34:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54142856 Happy Tuesday to you! <BR> <BR> <BR> <BR> Your challenge today is this: <BR> Can you cut your daily sugar or switch your regular sugary foods for lighter versions? <BR> 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/stevia <BR> *Regular chocolate - Try a sugar-free version <BR> <BR> As Spark says: Take small steps! What small change can you make today? <BR> <BR> <BR> P.S. Get in AT LEAST... Mon, 15 Jul 2013 22:02:52 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54123288 <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 great Monday <BR> Sun, 14 Jul 2013 12:41:55 EST friday and weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54092643 <BR> <BR> Happy Friday to you! <BR> <BR> Whew! What a week! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> <BR> <BR> 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> H... Thu, 11 Jul 2013 21:13:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54080441 Happy Thursday 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 than... Wed, 10 Jul 2013 22:20:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54067172 <BR> Happy Wednesday 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 Wednesday! <BR> Tue, 9 Jul 2013 22:34:14 EST New Chges:Calorie Ranges based on Fitness Tracking http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x54066133 <BR> New Feature: Calorie Ranges Based on Fitness Tracking <BR> <BR> By: Chris "SparkGuy" Downie, SparkPeople Blogger <BR> <BR> <BR> <BR> Good afternoon, SparkPeople! <BR> <BR> Tomorrow morning, we plan to launch a much-requested change to your Fitness and Nutrition Trackers that may interest a large percentage of our members, especially those with active jobs or lifestyles—and people currently in weight-maintenance mode. <BR> <BR> Until now, our Fitness and Nutrition Trackers did... Tue, 9 Jul 2013 21:21:24 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54054907 Happy Tuesday to you! <BR> <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 lower fat/calorie items. <BR> <BR> <BR> Have a great Tuesday! Mon, 8 Jul 2013 23:58:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54034102 <BR> 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, 7 Jul 2013 12:30:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x54005290 <BR> Happy Friday to you! <BR> <BR> <BR> Are you in a place in your life where you need to forgive or confront someone/something and MOVE ON? Is this thing effecting your weight loss efforts? Can you confront this thing (whether in my mind, on the phone, in a letter, etc.) and MOVE ON? <BR> <BR> If you aren't dealing with an item like this, GREAT! Your challenge is to think of someone that you haven't said "hello" to in a while and give them a call, send them a card/letter, or send them... Thu, 4 Jul 2013 21:59:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x53995478 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. This can be achieved with walking, running, jogging, or a combination of them. 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 people adding ste... Thu, 4 Jul 2013 00:36:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x53982428 <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> Have a FANTAST... Wed, 3 Jul 2013 01:14:19 EST