SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 For members who work to help others be healthier. A few examples: dietitians, nutritionists, personal trainers, nurses, doctors, corporate wellness professionals, mental health professionals, etc. SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69101504 Happy Wednesday to you! <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <... Wed, 23 May 2018 00:20:16 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69095206 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! Tue, 22 May 2018 00:17:22 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69088289 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 20 May 2018 23:46:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69071678 <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 ... Thu, 17 May 2018 22:16:10 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69066606 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 time for ... Thu, 17 May 2018 00:58:21 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69060269 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, etc.... Tue, 15 May 2018 23:34:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69054565 Happy Friday to you! <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> s... Mon, 14 May 2018 23:50:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69049052 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! Mon, 14 May 2018 00:26:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69033473 <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... Thu, 10 May 2018 23:51:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69027193 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, 9 May 2018 22:59:22 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69021730 <BR> Happy Wednesday to you! <BR> <BR> You have TWO (2) CHALLENGES today! <BR> <BR> #1) Get in AT LEAST 8 glasses of water <BR> #2) Take all your multi-vitamins and medication that you need for a healthy body <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Wednesday! <BR> Wed, 9 May 2018 00:13:29 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69016238 <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, 8 May 2018 00:45:33 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x69010011 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, 7 May 2018 00:28:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68992350 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, 3 May 2018 23:25:27 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68986595 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! <BR> Thu, 3 May 2018 01:31:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68979497 <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... Tue, 1 May 2018 23:35:32 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68972517 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 inte... Mon, 30 Apr 2018 22:53:39 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68966675 <BR> 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 &amp; 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 So... Mon, 30 Apr 2018 00:40:10 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68949539 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! <BR> Fri, 27 Apr 2018 00:04:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68943742 Happy Thursday 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. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Thursday! Wed, 25 Apr 2018 23:13:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68938373 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. <BR> <BR> 1) How far is 10,000 steps? <BR> The average person's stride length is approximately 2.5 feet long. <BR> 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 steps has many health benefits. <BR> <BR> 3) A reasonable goal for most people is to ... Wed, 25 Apr 2018 00:43:42 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68932869 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, 24 Apr 2018 03:10:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68925974 Happy Monday 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 your... Sun, 22 Apr 2018 22:38:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68909853 <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> Fri, 20 Apr 2018 00:08:47 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68904596 <BR> Happy Thursday 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 Thursday! Thu, 19 Apr 2018 01:27:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68898157 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 DAILY GO... Tue, 17 Apr 2018 22:59:53 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68891931 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, 16 Apr 2018 21:20:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68884930 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning of the week. <BR> <BR> Have a FANTASTIC Monday! Sun, 15 Apr 2018 19:48:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68868464 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> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! <BR> Fri, 13 Apr 2018 00:12:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68862605 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 Thursday! <BR> Thu, 12 Apr 2018 00:41:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68855798 Happy Wednesday 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 people add... Tue, 10 Apr 2018 22:46:37 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68849942 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEED YOUR BRAIN. <BR> We always think about healthy ways to feed our bodies. <BR> Let's focus on feeding our mind now. <BR> <BR> How can you feed your brain? <BR> How about: <BR> <BR> *Watching a documentary on television <BR> *Read an informative story or "how to" online <BR> *Watch an informative video online <BR> *Read a magazine or book that teaches you something new <BR> *Listen to a radio program or audio disk that ... Mon, 9 Apr 2018 23:26:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68843770 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! Mon, 9 Apr 2018 00:39:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68825486 Happy Friday to you! <BR> <BR> Your challenge today is to accomplish ALL YOUR GOALS! <BR> <BR> They COULD BE SIMILAR TO THOSE BELOW: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have an AMAZING Friday! <BR> Fri, 6 Apr 2018 00:07:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68811676 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 t... Tue, 3 Apr 2018 23:31:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68804356 Happy Tuesday to you! <BR> <BR> UPDATE YOUR SPARKPAGE! <BR> <BR> Isn't it nice to know that others are experiencing the same trials and accomplishments as you are on Spark? <BR> <BR> When you post to a board, many folks click on your photo and read your Sparkpage. I am sure you have done it too. You find a picture or post that is interesting and click to learn more about that person. <BR> <BR> Your challenge today is to update your Sparkpage. If you haven't started your page, GET TO I... Mon, 2 Apr 2018 23:16:41 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68797919 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 2 Apr 2018 01:01:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68779864 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, 29 Mar 2018 22:57:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68774407 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 and o... Thu, 29 Mar 2018 00:47:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68755287 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. 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! <BR> Sun, 25 Mar 2018 21:27:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68739723 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, 23 Mar 2018 00:50:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68733324 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. <BR> ... Wed, 21 Mar 2018 23:00:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68726104 Happy WEDNESDAY to you! <BR> <BR> Your challenge today is to SMILE AT EVERY PERSON YOU ENCOUNTER (even if they don't smile back!) <BR> Change the world around you by giving a smile. <BR> Someone driving you crazy? <BR> Kill them with kindness and a smile. <BR> Your actions just might change those of the world around you. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great WEDNESDAY! Tue, 20 Mar 2018 21:11:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68720660 Happy tuesday 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 Tuesday! <BR> Mon, 19 Mar 2018 23:35:32 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68713493 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 18 Mar 2018 23:24:35 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68693668 Happy Friday to you! <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 Mar 2018 21:58:53 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68687119 Happy Thursday to you! <BR> <BR> Your challenge today is to accomplish All or most of the GOALS below: <BR> <BR> They are: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday! <BR> Wed, 14 Mar 2018 22:02:12 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68681508 Happy Wednesday 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! <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 ha... Wed, 14 Mar 2018 01:02:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68674180 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> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 12 Mar 2018 22:15:29 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68667137 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 11 Mar 2018 20:25:17 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68649909 <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> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. The weekend is almost here. <BR> Let's get moving! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a... Thu, 8 Mar 2018 21:33:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68643604 Happy Thursday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Thursday! <BR> Wed, 7 Mar 2018 21:36:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68637510 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, etc.... Tue, 6 Mar 2018 23:08:21 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68630717 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 5 Mar 2018 22:45:39 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68623243 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, 4 Mar 2018 21:03:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68604710 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, 1 Mar 2018 21:55:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68598479 Happy Thursday to you! <BR> <BR> Your challenge today is to DO SOMETHING KIND (&amp; 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"? <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 Thursday! <BR> Wed, 28 Feb 2018 23:02:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68591704 Happy Wednesday 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 Wednesday! <BR> Tue, 27 Feb 2018 22:56:53 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68578587 <BR> <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walk... Sun, 25 Feb 2018 23:52:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68560050 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> You say you are going to a holiday bar-b-que? Why not bring the tossed salad or vegetables for the grill? <BR> Treat yourself to a fresh fruit smoothie. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Friday! <BR> Thu, 22 Feb 2018 23:06:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68552634 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 STAYING HYDRATING Thursday! <BR> Wed, 21 Feb 2018 21:34:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68546239 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, etc.... Tue, 20 Feb 2018 21:57:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68539823 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 19 Feb 2018 22:42:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68532876 Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> Did you spend time with loved ones? <BR> Did you rest and relax? <BR> GREAT FOR YOU! <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxing or martia... Sun, 18 Feb 2018 21:56:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68513563 Happy Friday to you! <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! Thu, 15 Feb 2018 23:20:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68500936 Happy Wednesday 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 steps ha... Tue, 13 Feb 2018 23:41:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68493944 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 &amp; 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. Wh... Mon, 12 Feb 2018 22:09:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68486105 Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> Did you spend time with loved ones? <BR> Did you rest and relax? <BR> GREAT FOR YOU! <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. <BR> Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxing or ... Sun, 11 Feb 2018 19:49:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68468204 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> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! Thu, 8 Feb 2018 22:20:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68462085 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 great Thursday!... Wed, 7 Feb 2018 23:29:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68455058 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 DAILY GO... Tue, 6 Feb 2018 22:34:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68448693 Happy Tuesday to you! <BR> <BR> Your challenge today is to try to accomplish as many of the as is possible: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eating a fruit and/or vegetable every day <BR> 3-Not eating in front of the TV <BR> 4-No soda or coffee <BR> 5-Eat breakfast every morning <BR> 6-No candy or potato chips <BR> <BR> Share how many you managed to do! <BR> <BR> Have a great Tuesday! Tue, 6 Feb 2018 00:06:39 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68441670 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, 4 Feb 2018 23:41:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68421933 Happy Friday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawbe... Thu, 1 Feb 2018 22:57:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68415355 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 FANTASTIC T... Thu, 1 Feb 2018 00:41:14 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68408445 Happy Wednesday! <BR> <BR> How did you do with your January cardio challenge? <BR> <BR> Your challenge TODAY is to make a challenge for yourself for February cardio. <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 Wednesday! <BR> Tue, 30 Jan 2018 23:54:13 EST tuesday chalenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68401420 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 29 Jan 2018 22:42:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68395635 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Mon, 29 Jan 2018 01:21:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68375683 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 25 Jan 2018 22:53:13 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68369292 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>... Wed, 24 Jan 2018 23:05:05 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68362571 <BR> <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> Hope all have a FAN... Tue, 23 Jan 2018 22:59:21 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68356137 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 onto you... Tue, 23 Jan 2018 00:27:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68349282 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 MUSCULAR Monday Mon, 22 Jan 2018 00:53:41 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68329013 <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! Thu, 18 Jan 2018 23:11:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68322258 <BR> Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 17 Jan 2018 23:00:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68308095 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 15 Jan 2018 23:42:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68301152 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 15 Jan 2018 00:07:16 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68280830 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 11 Jan 2018 23:35:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68273648 Happy Thursday to you! <BR> <BR> How are you doing on Sodium? <BR> Do you add salt to your food? <BR> Do you eat a lot of salty foods? <BR> Have you been keeping track of your sodium intake? <BR> <BR> Your challenge today is: <BR> <BR> *If you haven't already done so, add Sodium to your nutrient tracker. <BR> Your daily Sodium intake just might surprise you. <BR> <BR> *Read labels! <BR> Many foods such as: Processed meats, soups, "diet meals", and even pastries have hidden sodium... Wed, 10 Jan 2018 22:47:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68266830 Happy Wednesday to you! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today? <BR> <BR> Have a great Wednesday! Tue, 9 Jan 2018 23:19:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68259776 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 8 Jan 2018 22:30:44 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68253047 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 8 Jan 2018 00:29:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68231697 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 4 Jan 2018 22:56:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68225088 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! Take time out of your day to spoil yourself. 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. <BR> <BR> Have a ... Thu, 4 Jan 2018 02:30:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68218021 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 int... Wed, 3 Jan 2018 02:21:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68209100 Happy Tuesday to you! <BR> <BR> It is time for determining your JANUARY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of JANUARY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JANUARY. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2018. <BR> Don't put off until tomorrow, what you c... Mon, 1 Jan 2018 21:18:22 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68183400 Happy Friday to you! <BR> <BR> You have TWO (2) CHALLENGES today! <BR> <BR> #1) Get in AT LEAST 8 glasses of water <BR> #2) Take all your multi-vitamins and medication that you need for a healthy body <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Friday! Fri, 29 Dec 2017 00:28:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68176631 Happy Thursday to you! <BR> <BR> Your challenge today is to tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a while (more than a month) - Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long while - Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! Remember to drink your water, have a nutritious sna... Wed, 27 Dec 2017 22:20:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68170786 <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! Tue, 26 Dec 2017 23:04:12 EST monday-tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68157834 there will be no challenges on Christmas day Monday and Tuesday.......... <BR> wishing everyone all the belssings of Christmas........... <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2bb7f2f2-8a1e-4813-8da3-4277594161d9.jpg"> Sun, 24 Dec 2017 09:16:02 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68145535 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 21 Dec 2017 23:22:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68139892 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>... Wed, 20 Dec 2017 23:08:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68133843 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 in... Tue, 19 Dec 2017 21:54:14 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68128755 Happy Tuesday 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 &amp; 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 today is... Mon, 18 Dec 2017 23:25:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68123217 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 18 Dec 2017 00:01:10 EST Unable to Work In Healthcare http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x68117937 How many others on here are disabled, either temporarily or permanently; and wishing you could still work? I miss nurse work desperately! Sun, 17 Dec 2017 02:53:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68106610 Happy Friday to you! <BR> <BR> Your challenge today 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 &amp; pantry of tempting foods <BR> *Wash &amp; detail your car <BR> *Garden <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> <BR> <BR> Have a great Friday! <BR> Thu, 14 Dec 2017 23:01:54 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68101194 <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, 14 Dec 2017 00:24:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68095666 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! Tue, 12 Dec 2017 23:45:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68090097 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take 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 end <BR> <BR> Y... Tue, 12 Dec 2017 00:09:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68083744 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 &amp; 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 <B... Sun, 10 Dec 2017 23:53:11 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68066995 Happy Friday to you! <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, 7 Dec 2017 23:50:28 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68060825 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 HYDRATING Thursday! Wed, 6 Dec 2017 23:16:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68054075 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> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR> Push... Tue, 5 Dec 2017 21:59:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68042499 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <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 Mon, 4 Dec 2017 01:56:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68023863 Happy Friday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> The weekend is almost here. Let's kick i... Fri, 1 Dec 2017 00:23:54 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68017488 Happy Thursday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE! <BR> This is one of my favorite challenges. I believe by just showing kindness to others, you not only make your day great, but you make the day of those you are kind to. <BR> <BR> Try to do 3-5 kind acts throughout your day. Try something like: <BR> <BR> *Letting some in front of you in traffic <BR> *Let someone go ahead of you in line <BR> *Give a compliment out of the blue <BR> *Do someone's work/ch... Wed, 29 Nov 2017 23:15:39 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68017478 Happy Thursday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE! <BR> This is one of my favorite challenges. I believe by just showing kindness to others, you not only make your day great, but you make the day of those you are kind to. <BR> <BR> Try to do 3-5 kind acts throughout your day. Try something like: <BR> <BR> *Letting some in front of you in traffic <BR> *Let someone go ahead of you in line <BR> *Give a compliment out of the blue <BR> *Do someone's work/ch... Wed, 29 Nov 2017 23:12:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68011457 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 DAILY GO... Tue, 28 Nov 2017 23:17:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x68005119 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, 27 Nov 2017 22:30:12 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67999375 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 27 Nov 2017 00:22:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67981592 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 24 Nov 2017 01:53:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67976089 <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? <BR> 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). <BR> 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> ... Wed, 22 Nov 2017 23:57:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67969539 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! Tue, 21 Nov 2017 22:26:11 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67956438 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <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, 19 Nov 2017 21:27:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67938958 <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, 17 Nov 2017 01:33:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67932042 <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, 15 Nov 2017 23:46:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67924717 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 DAILY GO... Tue, 14 Nov 2017 21:44:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67918366 <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... Mon, 13 Nov 2017 23:33:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67911717 <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, 12 Nov 2017 23:19:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67891367 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 9 Nov 2017 20:56:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67884973 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 FANTASTIC T... Wed, 8 Nov 2017 22:52:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67877704 <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, 7 Nov 2017 22:46:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67870866 Happy Tuesday to you! <BR> <BR> <BR> YOUR CHALLENGE: <BR> <BR> The challenge today is to get in 3-5 servings of fresh or steamed vegetables. Try to avoid canned, overly processed, or overcooked vegetables. <BR> A great way to get in your vegetables can be: <BR> <BR> *Having a salad <BR> *Steaming in the microwave or in a steamer <BR> *Grilling <BR> *Have freshly chopped vegetables for a healthy snack <BR> <BR> Have a FULL OF VITAMINS &amp; NUTRITIONAL GOODNESS. <BR> <BR> Have a... Mon, 6 Nov 2017 22:14:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67863323 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, 5 Nov 2017 21:01:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67843148 Happy Friday 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> Have a great Friday!! <BR> Thu, 2 Nov 2017 22:14:16 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67836464 Happy Thursday to you! <BR> <BR> You made it through Halloween. Whew! <BR> Now it is time to tone up and continue your healthy lifestyle before the "big holidays" arrive. <BR> <BR> Anyone here been tempting with treats at: work, school, church, or with family/friends? <BR> This time of year is full of sweet delicacies that sabotage our new healthy lifestyle. <BR> How do we combat these little "Whoops!" moments? WITH EXERCISE! <BR> <BR> Your challenge today is to BURN OFF 300 OR MORE ... Wed, 1 Nov 2017 23:11:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67828499 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 t... Tue, 31 Oct 2017 22:06:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67815375 Happy Monday 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 your... Sun, 29 Oct 2017 22:40:09 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67796759 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! Fri, 27 Oct 2017 00:09:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67790290 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>... Wed, 25 Oct 2017 23:12:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67783174 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 DAILY GO... Tue, 24 Oct 2017 21:40:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67777581 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. 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! Tue, 24 Oct 2017 00:53:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67770800 <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, 22 Oct 2017 22:41:32 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67752487 Happy Friday to you! <BR> <BR> Are you in a place in your life where you need to forgive or confront someone/something and MOVE ON? <BR> Is this thing effecting your weight loss efforts? <BR> 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! <BR> 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 sen... Thu, 19 Oct 2017 22:45:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67746461 Happy Thursday to you! <BR> <BR> Your challenge today is to ENHANCE YOUR EXERCISE WITH A PIECE OF EQUIPMENT such as: <BR> <BR> *Pedometer <BR> *Gym Equipment <BR> *Stability Ball <BR> *Resistance Bands <BR> *Hand/Ankle Weights <BR> *Trampoline <BR> *Hula Hoop <BR> *Weighted Vest <BR> *Medicine Ball <BR> *Yoga/Pilates Equipment <BR> *Homemade weights (ie Soup cans, bottled water, etc) <BR> <BR> If you can think of another piece of equipment, please share it with the team. <BR>... Wed, 18 Oct 2017 22:53:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67740108 Happy Wednesday to you! <BR> <BR> Your challenge today is to stay within your calorie range. <BR> I know that this challenge is easy for some, but for others it is VERY TOUGH. <BR> When I say stay within your calories, I don't mean just by eating carbs and protein. <BR> Really try to get in a HEALTHY, WELL-BALANCED day by eating foods from ALL the food groups (except from the "junk food" group). <BR> <BR> Stay within your calories and EAT WELL. <BR> You can do this! <BR> <BR> Have a... Tue, 17 Oct 2017 23:13:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67733847 <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. It is up to you. <BR> <BR> Have a great Tuesday! <BR> <BR> Mon, 16 Oct 2017 23:00:42 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67727822 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a busy week.. <BR> <BR> Have a FANTASTIC Monday! Mon, 16 Oct 2017 00:47:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67708940 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. <BR> 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." -... Thu, 12 Oct 2017 23:32:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67702453 Happy Thursday 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 great Thursday! Wed, 11 Oct 2017 23:03:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67695673 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> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR> Push... Tue, 10 Oct 2017 21:04:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67689700 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 9 Oct 2017 21:31:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67683753 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Mon, 9 Oct 2017 01:28:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67665160 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> Thu, 5 Oct 2017 22:47:27 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67659038 Happy Thursday to you! <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 4 Oct 2017 22:52:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67652455 Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? <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, fee... Tue, 3 Oct 2017 22:49:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67646419 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Tuesd... Mon, 2 Oct 2017 23:15:17 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67639205 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 1 Oct 2017 22:04:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67621536 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> sandwich <... Fri, 29 Sep 2017 01:47:53 EST thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67614960 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 FANTASTIC T... Wed, 27 Sep 2017 22:51:39 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67608296 <BR> Have a happy Wednesday! <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 Wednesday! Tue, 26 Sep 2017 22:17:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67601999 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> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 25 Sep 2017 22:06:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67595336 <BR> Happy Monday To You! <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 24 Sep 2017 20:40:30 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67579793 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, 22 Sep 2017 00:53:25 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67574205 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, 21 Sep 2017 01:15:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67567426 Happy Wednesday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Wednesday! <BR> Tue, 19 Sep 2017 22:54:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67561848 Happy Tuesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Tuesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE! Mon, 18 Sep 2017 23:51:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67555126 Happy Monday to You! <BR> <BR> Your challenge today is to BURN 400 CALORIES THR0UGH CARDIO EXERCISE. <BR> <BR> Let's start the week right. <BR> Get moving team!! <BR> <BR> Have a great Monday! Sun, 17 Sep 2017 22:08:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67538217 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 SUNSHINE Day Friday! <BR> Thu, 14 Sep 2017 23:53:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67531976 tHappy 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 time for... Wed, 13 Sep 2017 22:57:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67525917 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the 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 in... Tue, 12 Sep 2017 22:56:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67520190 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. <BR> <BR> Some areas are: <BR> <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 11 Sep 2017 23:48:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67513308 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 10 Sep 2017 21:31:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67497367 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 your... Fri, 8 Sep 2017 00:50:15 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67490585 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> ***Remember to work at your own pace and fitness level*** <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great workout Thursday! Wed, 6 Sep 2017 23:29:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67484441 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to DRINK AT LEAST 8 GLASSES OF WATER. <BR> <BR> Did you know?: <BR> <BR> *You lose water through urination, respiration, and by sweating. <BR> <BR> *If you are very active, you lose more water than if you are sedentary. <BR> <BR> *Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in... Tue, 5 Sep 2017 23:43:54 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67471951 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, 3 Sep 2017 23:04:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67454029 Happy Friday to you! <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! Thu, 31 Aug 2017 23:04:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67448437 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 time for ... Thu, 31 Aug 2017 00:09:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67441900 Have a great Wednesday! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today <BR> <BR> Happy Wednesday to you! <BR> Tue, 29 Aug 2017 23:13:03 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67435910 <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! Mon, 28 Aug 2017 22:33:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67429756 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to DO 3-5 DIFFERENT EXERCISES THAT FOCUS ON FIRMING UP YOUR ARMS. <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises targeting arms in the Spark Fitness area. <BR> <BR> <BR> Have a great Monday! Sun, 27 Aug 2017 21:54:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67413437 Happy Friday to you! <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> Fri, 25 Aug 2017 00:53:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67407324 Happy Thursday to you! <BR> <BR> Your challenge today is to DO STRENGTH TRAINING or Cardio (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 great Thursday! <BR> Wed, 23 Aug 2017 23:05:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67401602 Happy Wednesday 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 &amp; 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 today ... Tue, 22 Aug 2017 23:53:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67395543 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! <BR> Mon, 21 Aug 2017 23:31:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67389050 Happy monday to you! <BR> <BR> Your challenge today 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 &amp; pantry of tempting foods <BR> *Wash &amp; detail your car <BR> *Garden <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> <BR> <BR> Have a great Monday! <BR> Sun, 20 Aug 2017 21:56:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67372767 Happy Friday to you! <BR> <BR> Your challenge today is to tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a while (more than a month) - <BR> Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long while - <BR> Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! <BR> Remember to drink your water, have ... Fri, 18 Aug 2017 00:38:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67367008 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. Get moving! <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take 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 commercial to end <BR> <BR> You get the ... Wed, 16 Aug 2017 23:19:11 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67361412 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 16 Aug 2017 00:35:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67355089 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> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GOAL... Mon, 14 Aug 2017 22:20:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67349639 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, 14 Aug 2017 01:03:40 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67332253 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 11 Aug 2017 01:18:56 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67325731 <BR> Happy Thursday 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. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR... Wed, 9 Aug 2017 23:22:09 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67319684 <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> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Wed, 9 Aug 2017 01:58:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67313398 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 onto you... Mon, 7 Aug 2017 23:52:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67307028 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> <BR> ps: am away until next sunday night am hoping my computer continue... Sun, 6 Aug 2017 23:16:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67290581 <BR> Happy Friday to you! <BR> <BR> Whew! <BR> <BR> What a week! <BR> <BR> Have had many computer issues over the last while........ <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 4 Aug 2017 02:12:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67277624 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THE WEEK'S 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 i... Tue, 1 Aug 2017 22:32:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67271143 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> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> <BR> Mon, 31 Jul 2017 23:01:29 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67264331 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, 30 Jul 2017 22:11:21 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67247507 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 28 Jul 2017 00:01:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67241613 <BR> Happy Thursday to you! <BR> <BR> Shorts season is here . <BR> 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 &amp; Tae Bo too!) <BR> ... Thu, 27 Jul 2017 00:14:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67235196 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, 25 Jul 2017 23:26:17 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67229118 <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. <BR> Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> ****or anything else that will give you more points**** <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 24 Jul 2017 23:48:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67222929 Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following or come up with your own: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxing or martial arts. <BR> <BR> *Do an exercise video that focuses on your... Sun, 23 Jul 2017 22:47:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67205928 Happy Friday to you! <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! Thu, 20 Jul 2017 21:54:35 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67200099 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>... Wed, 19 Jul 2017 22:57:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67194286 Happy Wednesday to you! <BR> <BR> Your 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> Don't have daily goals posted for yourself? Today is the da... Tue, 18 Jul 2017 23:22:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67188244 Happy Tuesday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE. <BR> Go out of your way to make others smile. <BR> Make people feel good about themselves. <BR> 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 fa... Mon, 17 Jul 2017 23:34:29 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67181859 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! Here are some <BR> suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take 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 commercial to end <BR> You get the id... Sun, 16 Jul 2017 22:18:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67164602 Happy Friday to you! <BR> <BR> Your challenge for Friday is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) REST - Just kick back and enjoy your day. <BR> <BR> <BR> Have a FANTASTIC Friday! Thu, 13 Jul 2017 23:47:13 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67158063 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. 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. <BR> ... Wed, 12 Jul 2017 23:06:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67152005 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> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR> Push... Wed, 12 Jul 2017 00:31:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67145309 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. 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, 10 Jul 2017 23:34:20 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67138554 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, 9 Jul 2017 22:39:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67114588 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> You say you are going to a bar-b-que? Why not bring the tossed salad or vegetables for the grill? <BR> Treat yourself to a fresh fruit smoothie. <BR> <BR> Even if you are having special "food", you can still fit in healthy food choices. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 5 Jul 2017 22:18:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67109292 Have a happy Wednesday! <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 Wednesday! <BR> Wed, 5 Jul 2017 00:30:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67103481 Happy Tuesday 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. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Tue, 4 Jul 2017 00:34:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67096697 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 2 Jul 2017 21:56:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67079576 Have a happy Friday! <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 Friday! <BR> Fri, 30 Jun 2017 01:44:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67072991 <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, 28 Jun 2017 23:34:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67066341 <BR> <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 Y... Tue, 27 Jun 2017 21:25:16 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67061354 <BR> Happy tuesday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? <BR> How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> Have a great Tuesday! Tue, 27 Jun 2017 01:02:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67054976 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. <BR> You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; 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 <... Sun, 25 Jun 2017 23:59:04 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67037911 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 your... Fri, 23 Jun 2017 00:15:54 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67032259 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 Thursda... Thu, 22 Jun 2017 00:17:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67026208 Happy Wednesday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Wednesday! Tue, 20 Jun 2017 23:58:23 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67020451 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. <BR> 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> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday <BR> Mon, 19 Jun 2017 23:15:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x67014731 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 Jun 2017 23:32:21 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66998622 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, 16 Jun 2017 01:07:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66992877 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 FANTASTIC T... Thu, 15 Jun 2017 00:53:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66987182 Happy Wednesday to you! <BR> <BR> Your challenge today is to RELIEVE OR WALK AWAY FROM STRESS. <BR> <BR> When you find yourself in a stressful situation today, try one or more of the following: <BR> <BR> *If possible, remove yourself from the situation completely <BR> <BR> *Count to 10, 20, etc. to calm yourself down before dealing with the situation <BR> <BR> *Go for a walk to clear your mind <BR> <BR> *Delegate the situation to someone else <BR> <BR> *Mentally tell yourself th... Wed, 14 Jun 2017 00:54:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66980840 <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... Mon, 12 Jun 2017 22:59:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66974554 Happy Monday 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 Monday! <BR> Sun, 11 Jun 2017 21:48:31 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66959582 Happy Friday to you! <BR> <BR> You have TWO challenges today. <BR> They are: <BR> <BR> 1) Do a daily exercise of your choice. <BR> <BR> 2) Get in TEN (10) glasses of water <BR> <BR> Staying hydrated is very important. <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Friday! Fri, 9 Jun 2017 01:16:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66953420 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK YOUR LOWER BODY. <BR> Can you do 3-5 lower body exercises? <BR> <BR> Spark exercises (there are many more under Fitness): <BR> <BR> *Genie Sit <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. <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, 8 Jun 2017 00:52:36 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66946905 <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. <BR> What will you do that i... Tue, 6 Jun 2017 23:50:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66940713 Happy Tueday 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 Tue... Mon, 5 Jun 2017 23:46:26 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66933893 Happy Monday to you! <BR> <BR> Your challenge today is to watch your carbohydrate and refined sugars. <BR> Stick to whole grains, rolled oats, and low sugar foods. <BR> Try to keep your carbohydrate level between the low and middle of your range. Carbohydrates are not the only food that will help you to feel satisfied. <BR> Why not try: <BR> <BR> *Low fat proteins (poultry, fish, lean cuts of beef) <BR> *Raw fruits/vegetables <BR> *Legumes and soy <BR> <BR> Hope all have a FANTASTI... Sun, 4 Jun 2017 22:23:11 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66916801 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, 1 Jun 2017 23:29:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66909823 Happy Thursday 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 Thursday! <BR> Wed, 31 May 2017 23:02:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66903648 Happy Wednesday to you! <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 <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> P.S. Get in AT LEAST 8 glasses of water t... Tue, 30 May 2017 23:24:52 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66897583 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 challenges <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday Mon, 29 May 2017 23:52:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66891024 Happy Monday to you! <BR> <BR> Your challenge today is to do as many of the choices you can from the liist below: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eating a fruit and/or vegetable every day <BR> 3-Not eating in front of the TV <BR> 4-No soda or coffee <BR> 5-Eat breakfast every morning <BR> 6-No candy or potato chips <BR> <BR> Tell is how you did! <BR> <BR> Have a great Monday! Sun, 28 May 2017 21:21:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66874342 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 25 May 2017 23:01:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66868678 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. <BR> ... Wed, 24 May 2017 23:36:12 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66862673 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, etc.... Tue, 23 May 2017 23:30:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66856318 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 22 May 2017 22:46:05 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66849895 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 21 May 2017 22:44:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66833729 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 19 May 2017 00:12:31 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66827554 <BR> <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there.... Wed, 17 May 2017 22:31:02 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66821984 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 ... Tue, 16 May 2017 22:54:22 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66816153 Happy Tuesday to you! <BR> <BR> 1. Get 60 minutes of cardio exercise.....go to the gym, go for a long walk, or even break it up into smaller intervals of 10 or 15 minutes at a time. <BR> <BR> 2. Stay within calorie range, drink at least 8 glasses of water every day, take your vitamins and get enough protein. <BR> <BR> 3 Track it all....your water, your food, protein and/or any other vitamins or minerals that you want to watch. <BR> <BR> <BR> Have a great tuesday!! <BR> Mon, 15 May 2017 23:31:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66809963 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> <link>www.sparkpeople.com/resource/fitness<BR>.asp </link> <BR> <BR> Need a bit more of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great... Sun, 14 May 2017 22:55:12 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66793549 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 your... Thu, 11 May 2017 23:14:45 EST Looking for candidates for magazine story! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x66790300 SPARK_COACH_JEN <BR> At Goal &amp; Maintaining + Transition to Maintenance <BR> <BR> Hi everyone! <BR> <BR> A reporter has reached out to us, looking for weight loss success stories to feature in a national magazine. Here are the requirements: <BR> <BR> - A woman in her 30's or 40's <BR> - Must be located in the U.S. <BR> --IMPORTANT: you should not have already shared your story with another publication. <BR> - Someone who has lost 35 pounds or more. <BR> - Someone with an "a ha" ... Thu, 11 May 2017 10:43:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66787437 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! Wed, 10 May 2017 23:30:47 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66781826 Happy Wednesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bet... Wed, 10 May 2017 00:01:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66775258 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, 8 May 2017 22:01:38 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66769633 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; 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... Sun, 7 May 2017 23:51:47 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66751491 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 &amp; 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 today is ... Thu, 4 May 2017 22:26:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66745852 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Happy Thusday to you! Wed, 3 May 2017 23:54:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66738900 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, etc.... Tue, 2 May 2017 21:41:33 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66725350 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 30 Apr 2017 22:30:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66708014 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 28 Apr 2017 00:17:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66694821 <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 ... Tue, 25 Apr 2017 22:27:08 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66689220 Happy Tuersday 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 T... Tue, 25 Apr 2017 00:56:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66682086 Happy Monday 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 your... Sun, 23 Apr 2017 23:33:30 EST Physician Assistant Student, new to group http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x66611934 Hello! I am a second year Physician Assistant student hoping to improve my health before starting rotations in July. I have struggled to find a balance between school, home, and health since starting the program last January, and would like to improve on that as well. <BR> <BR> <BR> Wed, 12 Apr 2017 20:50:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66554472 Happy Tuesday 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, hot bath... Tue, 4 Apr 2017 00:05:25 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66547489 <BR> <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walk... Sun, 2 Apr 2017 23:37:21 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66528824 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! Thu, 30 Mar 2017 22:32:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66522814 <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). <BR> 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> * Roas... Wed, 29 Mar 2017 23:45:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66516249 Happy Wednesday 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> <BR> Have a great Wednesday! <BR> Tue, 28 Mar 2017 23:13:23 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66510945 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less process... Tue, 28 Mar 2017 00:55:37 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66504192 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 26 Mar 2017 23:30:01 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66486277 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 great Friday! <BR> Thu, 23 Mar 2017 22:21:02 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66480499 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 great Thursday!... Thu, 23 Mar 2017 00:20:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66473676 Happy Wednesday to you! <BR> <BR> You have TWO (2) CHALLENGES today! <BR> <BR> #1) Get in AT LEAST 8 glasses of water <BR> #2) Take all your multi-vitamins and medication that you need for a healthy body <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a WELL HYDRATED Wednesday! <BR> Tue, 21 Mar 2017 23:26:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66467559 Happy Tuesday 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? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! Tue, 21 Mar 2017 00:39:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66460111 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 <BR> Sun, 19 Mar 2017 22:44:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66442502 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, 17 Mar 2017 00:43:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66436260 Happy Thursday to you! <BR> <BR> It is MEASURE time! <BR> A round the 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>... Thu, 16 Mar 2017 00:00:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66429810 Happy Wednesday to you! <BR> <BR> Your challenge today is to do any Spark Fitness Video. <BR> Use the link below to get to the Spark Fitness Video page. <BR> Once you have done one of the workouts, share with the group which one you did and what you thought of it. <BR> <BR> <link>www.sparkpeople.com/resource/videos.<BR>asp </link> <BR> <BR> It is that easy! <BR> <BR> Have a GREAT Wednesday! Tue, 14 Mar 2017 23:33:29 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66423768 Have a great Tuesday! <BR> <BR> UPDATE YOUR SPARKPAGE! <BR> <BR> When you post to a board, many folks click on your photo and read your Sparkpage. <BR> I am sure you have done it too. <BR> You find a picture or post that is interesting and click to learn more about that person. <BR> <BR> Your challenge today is to update your Sparkpage. <BR> If you haven't started your page, <BR> GET TO IT! <BR> Folks want to know about you. <BR> Already have a Sparkpage going? <BR> GREAT! Today ... Tue, 14 Mar 2017 00:00:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66415795 Happy Monday 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 or the park <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Monday! <BR> Sun, 12 Mar 2017 21:07:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66398329 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 10 Mar 2017 01:00:31 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66391959 Happy Thursday to you! <BR> <BR> Your challenge today is to EAT WHOLE, HEALTHY, &amp; HEARTY! <BR> That means that you need to concentrate on eating: <BR> <BR> *Whole Grains <BR> *Healthy foods that are NOT fried or full of unhealthy fats, full of sugar, or full of sodium <BR> *Lean meats <BR> *Lowfat dairy products <BR> *Healthy fats that are full of Omega 3 acids (nuts, olive oil, flax seeds, etc.) <BR> <BR> Also, remember to drink HEALTHY beverages that aren't full of sugar or e... Thu, 9 Mar 2017 01:09:24 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66384703 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to TRY SOMETHING NEW. <BR> <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. <BR> What will you do ... Tue, 7 Mar 2017 23:44:41 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66377083 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. <BR> 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> Have a great Tuesday!! <BR> Mon, 6 Mar 2017 22:39:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66369692 Happy Monday to you! <BR> <BR> Your challenge today is to DO 3-5 DIFFERENT EXERCISES THAT FOCUS ON FIRMING UP YOUR ARMS. <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises targeting arms in the Spark Fitness area. <BR> <BR> <BR> Have a great Monday! Sun, 5 Mar 2017 22:22:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66349211 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 3 Mar 2017 00:44:51 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66341892 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! Thu, 2 Mar 2017 00:32:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66332968 Have a great Wednesday! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today? <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> <BR> Happy Wednesday to you! <BR> Tue, 28 Feb 2017 22:05:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66325774 Happy Tuesday to you! <BR> <BR> Your challenge today is to update your Sparkpage. <BR> If you haven't started your page, GET TO IT! <BR> Folks want to know about you. <BR> Already have a Sparkpage going? <BR> GREAT! <BR> <BR> Today you can: <BR> <BR> *Add a new picture <BR> *Add a favorite saying, song lyrics, etc. that inspire you <BR> *Add to your journal entry (or start one) <BR> *Post your goals for the coming year <BR> *Tell folks what you love about Spark <BR> <BR> Once ... Mon, 27 Feb 2017 21:19:03 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66318838 Happy Monday To You! <BR> <BR> I thought we could start off the week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY FRIDAY! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 26 Feb 2017 22:43:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66291926 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of any Teams you belong to and encourage them. You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail or even a goodie! <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday! <BR> Wed, 22 Feb 2017 22:31:06 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x66285477 Happy Wednesday 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> <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a great Wednesday! <BR> Tue, 21 Feb 2017 23:04:46 EST