SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 For members who work to help others be healthier. A few examples: dietitians, nutritionists, personal trainers, nurses, doctors, corporate wellness professionals, mental health professionals, etc. SparkPeople All Health Professionals Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=5576 thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x65040384 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> Thu, 25 Aug 2016 00:26:22 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x65033563 <BR> Happy Wednesday to you! <BR> <BR> Yoiur 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... Wed, 24 Aug 2016 00:34:38 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x65026814 Happy Tuesday to you! <BR> <BR> Over the last two days, you have spoiled You &amp; Someone Special. <BR> Today's challenge is to SPOIL THE WORLD. <BR> There are many things you can do with this one. <BR> Here are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <... Tue, 23 Aug 2016 00:10:32 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x65019992 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 <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Monday! <BR> Mon, 22 Aug 2016 01:16:36 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x65000376 Happy Friday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. <BR> Have you gotten to this point? 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 tod... Fri, 19 Aug 2016 00:18:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64993409 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 Thursday to you! <BR> Thu, 18 Aug 2016 00:13:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64986109 Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO YOUR PROGRAM. <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods &amp; beverages consumed <BR> <BR> Who is with me? <BR> WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! <BR> Tue, 16 Aug 2016 22:27:19 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64979310 Happy Tuesday 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 Tu... Mon, 15 Aug 2016 22:53:42 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64972638 <BR> Happy Monday 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 an great Monday! <BR> Mon, 15 Aug 2016 00:13:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64952862 Happy Friday! <BR> <BR> Your challenge for today is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Exercise of your choice- <BR> <BR> <BR> Have a FANTASTIC Friday! Thu, 11 Aug 2016 22:47:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64946581 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, 10 Aug 2016 23:32:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64939595 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. 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, feel FREE... Tue, 9 Aug 2016 23:01:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64933073 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice) <BR>... Mon, 8 Aug 2016 23:27:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64924969 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, 7 Aug 2016 21:57:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64907193 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to CATCH UP! <BR> That means that whatever you haven't been able to get to all week, now is the time. <BR> <BR> I plan on doing laundry, going grocery shopping, paying bills, etc. <BR> <BR> What do YOU need to do today? <BR> Let's get to it! <BR> <BR> Have a great Friday! <BR> Fri, 5 Aug 2016 00:07:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64900138 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> Wed, 3 Aug 2016 23:51:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64892915 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! Tue, 2 Aug 2016 23:25:14 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64886309 <BR> <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> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 1 Aug 2016 23:57:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64878608 <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> check out the link below: <BR> <BR> <link>www.sparkpeople.tv/ </link> <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> ... Mon, 1 Aug 2016 00:34:04 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64859633 Happy Friday to you! <BR> <BR> Your challenge today is to DO SOMETHING KIND (&amp; unexpected) FOR SOMEONE either in Sparkland or real life <BR> Spoil someone you care about today. <BR> <BR> Have a great Friday! <BR> Fri, 29 Jul 2016 00:05:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64852979 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, 28 Jul 2016 00:27:18 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64845781 Happy Wednesday to you! <BR> <BR> Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats &amp; sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more than you can chew (I don't mean food either) ... Tue, 26 Jul 2016 22:54:48 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64839294 Happy Tuesday to you! <BR> <BR> Your challenge today is to accomplish any or all 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 Tuesday! Mon, 25 Jul 2016 23:28:17 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64832887 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? 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 martia... Mon, 25 Jul 2016 02:35:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64814409 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Fri, 22 Jul 2016 00:37:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64807978 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. 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. ... Thu, 21 Jul 2016 00:54:06 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64801181 Happy Wednesday to you! <BR> <BR> “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo F. Buscaglia <BR> <BR> Like many, I turned to food because I was filling an area of my life that was missing (love). With the help of Spark and its members, I have realized that food and love are two different things. <BR> They shouldn't be confused with ... Wed, 20 Jul 2016 00:41:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64794172 Happy Tuesday to you! <BR> <BR> Your challenge today is to SAY NO TO EMPTY CALORIES. <BR> That means, steer clear of: <BR> <BR> *Donuts, pastries, cookies, crackers, cereals, and baked goods filled with processed white flour and loads of sugar <BR> <BR> *Drinks loaded with sugar <BR> <BR> *Chips <BR> <BR> *Candy and "junk food" <BR> <BR> Really concentrate on eating healthy today. <BR> Make every meal &amp; snack count. <BR> <BR> Have a great Tuesday! Mon, 18 Jul 2016 23:56:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64787002 Happy Monday to you! <BR> <BR> Your challenge yesterday was to work your core muscles. <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Monday! <BR> Sun, 17 Jul 2016 22:55:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64768594 Happy Friday to you! <BR> <BR> Do you ever find yourself missing (or skipping) meals? <BR> When you do, do you find yourself famished to the point of eating junk? <BR> Have you realized that your body needs fuel? <BR> <BR> Our bodies are amazing things, aren't they? <BR> When we want to lose weight, the WORST THING TO DO IS STARVE YOUR BODY. <BR> Our body needs to be continuously fueled. <BR> By filling our stomachs with healthy food, we are ENCOURAGING our bodies to burn calories mo... Fri, 15 Jul 2016 00:23:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64762138 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday Thu, 14 Jul 2016 01:20:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64755128 <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> ...etc. <BR> <BR> Your challenge today is to complete ALL OF Y... Wed, 13 Jul 2016 00:18:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64747865 Happy Tuessday 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, 12 Jul 2016 00:46:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64740260 <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, 11 Jul 2016 00:34:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64719965 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, 8 Jul 2016 00:10:04 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64711932 Happy Thursday to you! <BR> <BR> It is time for determining your JULY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of JULY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JULY. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2016. <BR> Don't put off until tomorrow, what you can do TODAY. ... Wed, 6 Jul 2016 22:00:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64705210 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> <BR> What will you do that i... Wed, 6 Jul 2016 00:11:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64698274 <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Tuesday! Tue, 5 Jul 2016 00:41:08 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64690790 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, 3 Jul 2016 22:41:02 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64669646 Happy Friday 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... Thu, 30 Jun 2016 22:37:56 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64662395 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, 29 Jun 2016 22:48:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64648150 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! Tue, 28 Jun 2016 00:11:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64640471 Happy Monday To You! <BR> <BR> Make a note of 3/5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 3/5 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! <BR> Mon, 27 Jun 2016 00:06:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64620098 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 24 Jun 2016 01:02:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64613019 Happy Thursday to you! <BR> <BR> Your challenge today is to SPOIL YOURSELF. <BR> <BR> Do something kind and pampering JUST FOR YOU! Go ahead, you deserve it! <BR> <BR> Stop by and share what you did! <BR> <BR> Have a great Thursday! <BR> Thu, 23 Jun 2016 00:14:02 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64605923 Happy Wednersday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Wednesday!! <BR> Wed, 22 Jun 2016 00:46:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64599125 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many different COLORS you can eat from the fruit &amp; vegetable group. <BR> Having a variety of colors daily insures that you are eating a range of foods that are loaded with different vitamins and minerals. <BR> <BR> Remember to drink your water today as well. <BR> Fruits and vegetables are not only loaded with good vitamins/minerals, but they are also full of fiber. <BR> Opt for the fresh or steamed items whenever po... Tue, 21 Jun 2016 01:33:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64590199 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! Sun, 19 Jun 2016 19:37:20 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64572309 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, 17 Jun 2016 00:24:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64565492 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 ... Wed, 15 Jun 2016 23:29:39 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64558837 Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE... Wed, 15 Jun 2016 01:37:37 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64551928 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? GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Tue, 14 Jun 2016 01:24:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64544375 Happy Monday to you! <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 Jun 2016 23:01:36 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64525037 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. <BR> 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, 9 Jun 2016 22:56:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64518855 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> Have a great Thursday to you! <BR> Thu, 9 Jun 2016 01:10:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64511611 Happy Wednesday to you! <BR> <BR> Your challenge today is to see how many different COLORS you can eat from the fruit &amp; vegetable group. <BR> Having a variety of colors daily insures that you are eating a range of foods that are loaded with different vitamins and minerals. <BR> <BR> Remember to drink your water today as well. Fruits and vegetables are not only loaded with good vitamins/minerals, but they are also full of fiber. <BR> Opt for the fresh or steamed items whenever possib... Wed, 8 Jun 2016 00:36:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64504243 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Come back and share how you did! <BR> <BR> Have a great Tuesday!! <BR> Mon, 6 Jun 2016 22:32:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64497345 <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, 6 Jun 2016 00:52:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64476428 Happy Friday 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 Friday! <BR> Thu, 2 Jun 2016 22:26:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64469422 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Thursday everyone! Wed, 1 Jun 2016 23:46:33 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64461467 <BR> Happy Wednesday to you! <BR> <BR> It is time for determining your JUNE 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 JUNE? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JUNE. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2016. <BR> Don't put off until tomorrow, what you can do T... Wed, 1 Jun 2016 01:10:53 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64453579 :Happy Tuesday to you! <BR> <BR> Let's BURNING 400 CALORIES TODAY! <BR> <BR> Let's get moving folks. <BR> <BR> Burn off those extra calories. <BR> <BR> We CAN do this! <BR> <BR> Have a great Tuesday! Mon, 30 May 2016 23:42:05 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64446646 <BR> Have a happy Monday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 29 May 2016 22:59:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64428416 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> Thu, 26 May 2016 23:26:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64421544 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! ... Wed, 25 May 2016 23:55:20 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64415215 Happy Wednesday 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. ... Wed, 25 May 2016 01:15:19 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64407730 <BR> <BR> Happy Tuesday 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 an great Tuesday! <BR> Mon, 23 May 2016 23:45:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64400746 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, e... Mon, 23 May 2016 00:16:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64381110 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, 20 May 2016 00:51:51 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64373990 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about mid month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR> Suggeste... Wed, 18 May 2016 23:55:21 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64367075 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> *An exercise or piece of equipment incorporated into exercise <BR> *Tackling something in your life that you have never done before (i.e. a project, facing a fear, etc.) <BR> *A new way of doing something that you do regularly <BR> <BR> These are just some suggestions. <BR> What will you do that is NEW TO YOU today... Wed, 18 May 2016 01:07:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64359785 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. <BR> According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the... Tue, 17 May 2016 00:23:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64352248 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING or whatever you do for exercise! <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> <BR> Activity - Steps per minute <BR> <BR> ... Mon, 16 May 2016 00:15:22 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64331978 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." -... Fri, 13 May 2016 00:56:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64324714 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! ... Thu, 12 May 2016 00:05:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64317738 <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> They are a great motivation because you get Sparkpoints wh... Wed, 11 May 2016 00:06:15 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64310912 Happy Tuesday 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> Post here to let... Mon, 9 May 2016 23:58:41 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64303292 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> <BR> Get moving team!! <BR> <BR> Have a great Monday! <BR> Sun, 8 May 2016 23:31:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64283803 <BR> 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! <BR> Fri, 6 May 2016 01:12:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64276377 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 etc. <BR> <BR> Have a great Thursday! <BR> Thu, 5 May 2016 00:46:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64268677 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 onto y... Wed, 4 May 2016 01:07:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64260951 Happy Tuesday to you! <BR> <BR> Let's get together and kick up our MAY cardio minutes! <BR> Your challenge today is to get in 45 MINUTES OF CARDIO. <BR> You don't have to do 45 minutes of continuous cardio. <BR> Feel free to break up the minutes. <BR> <BR> So...put on your exercise shoes, grab your gym bag, pump up your bike tires.... <BR> WE ARE MOVING NOW! <BR> <BR> Have a FANTASTIC Tuesday everyone! <BR> Mon, 2 May 2016 23:28:20 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64252978 Happy Monday to you! <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 1 May 2016 23:25:47 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64231181 Happy Friday to you! <BR> <BR> Whew! <BR> What a week! <BR> <BR> Let's finish up this busy week with a great workout. <BR> Can you fit in 45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday Thu, 28 Apr 2016 23:51:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64224517 Happy Thursday to you! <BR> <BR> Our challenge is to RACK UP AS MANY SPARK POINTS AS POSSIBLE TODAY. <BR> This challenge can be tough, as you will need to work on lots of areas: <BR> <BR> *Eating right and logging everything <BR> *Drinking your water <BR> *Exercising <BR> *Being active on your Community Huddles <BR> *Posting comments <BR> *Spinning the wheel <BR> *Doing extra activities <BR> <BR> Check back in at the end of the day with your points. <BR> REMEMBER:: You are compe... Thu, 28 Apr 2016 00:36:00 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64216652 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... Tue, 26 Apr 2016 22:33:23 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64209536 Happy Tuesday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Tuesday everyone! Mon, 25 Apr 2016 22:44:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64202761 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, 25 Apr 2016 00:03:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64182067 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! <BR> Thu, 21 Apr 2016 23:54:13 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64174570 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! <BR> On or about mid month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <... Wed, 20 Apr 2016 22:26:24 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64167676 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> ...etc. <BR> <BR> Your challenge today is to complete ALL OF YOUR DA... Wed, 20 Apr 2016 00:23:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64159348 <BR> 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 fo... Mon, 18 Apr 2016 22:37:44 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64151999 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, 18 Apr 2016 00:35:17 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64130167 Happy Friday to you! <BR> <BR> Whew! What a week! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 15 Apr 2016 00:14:39 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64122990 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! Thu, 14 Apr 2016 01:33:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64115228 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, 13 Apr 2016 00:37:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64107567 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> <BR> Have a great Tuesday!! Mon, 11 Apr 2016 23:33:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64099437 Happy Monday To You! <BR> <BR> Your challenge today is to: <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> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 10 Apr 2016 22:59:19 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64077498 Happy Friday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE &amp; QUIET. <BR> Set aside just 30 minutes to: <BR> <BR> *Relax <BR> *Take a snooze <BR> *Enjoy nature <BR> *Meditate or pray <BR> *Read something inspiration or comforting <BR> <BR> Whatever you do, <BR> DO IT FOR YOU! <BR> <BR> Have a great Friday! <BR> Thu, 7 Apr 2016 22:11:47 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64070396 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Skiing depending on where you live? <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! Wed, 6 Apr 2016 23:35:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64062515 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 sa... Tue, 5 Apr 2016 23:56:05 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64054959 Happy Tuesday 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 FANTASTIC Tuesday! <BR> Tue, 5 Apr 2016 01:24:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64046149 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, 3 Apr 2016 23:26:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64022262 Happy Friday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> EAT A WELL-BALANCED MEAL <BR> <BR> In order to have a well-balanced meal, your meal needs to contain something from each of the groups below: <BR> <BR> *Dairy <BR> *Protein <BR> *Bread <BR> *Fruit/Vegetable <BR> <BR> Should you add a fat, please make sure it is a lower fat product or one that has other benefits (i.e. avocado, nuts, olive oil, flax, etc.) <BR> <BR> Have a great Friday! <BR> Fri, 1 Apr 2016 00:37:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64013740 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, <BR> 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 Thur... Wed, 30 Mar 2016 23:01:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x64006209 Happy Wednesday to you! <BR> <BR> Today's challenge is : <BR> Below are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <BR> <BR> Have a great Wednesday! Tue, 29 Mar 2016 23:03:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63998715 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Tue, 29 Mar 2016 00:09:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63988471 <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, 27 Mar 2016 18:10:30 EST fri/weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63969811 Happy Easter to you! <BR> <BR> I am a firm believer in moderation. <BR> This especially rings true this weekend regarding food. <BR> <BR> Your challenge this weekend 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. <BR> Drink water throughout your meal. <BR> <BR> Enjoy the company around you. <BR> Enjoy the special dishes that you don't usually have throughout the year. ... Fri, 25 Mar 2016 00:46:28 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63962294 Happy Thursday to you! <BR> <BR> Your week is almost over. How are you holding up? Are you needing more energy around 10am &amp; 4pm each day? Maybe you should consider spreading your calories throughout the day with smaller meals AND snacks. Hmm....that's a GREAT IDEA! <BR> <BR> Your challenge today is to EAT TWO HEALTHY SNACKS. <BR> Have one in the morning after your body has used the energy from your breakfast. <BR> Have a healthy snack during the late afternoon when your body is sta... Thu, 24 Mar 2016 01:01:20 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63954337 Happy Wednesday to you! <BR> <BR> Your challenge today is to get in 45 minutes of cardio. <BR> <BR> Give it your BEST today. <BR> <BR> Really work your body! <BR> <BR> Have a FANTASTIC Wednesday! Tue, 22 Mar 2016 23:29:24 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63946790 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, 22 Mar 2016 00:04:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63938236 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> <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> <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> <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 20 Mar 2016 22:02:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63918545 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, 18 Mar 2016 01:28:24 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63910812 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> <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a great Thursday! <BR> Wed, 16 Mar 2016 23:51:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63903422 <BR> Happy Wednesday to you! <BR> <BR> Challenge today: 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, 15 Mar 2016 23:36:55 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63888576 Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Mon, 14 Mar 2016 00:01:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63867854 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods &amp; beverages consumed <BR> <BR> Who is with me? <BR> WE CAN DO THIS! <BR> <BR> Have a great Friday everyone! <BR> Thu, 10 Mar 2016 23:50:33 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63860063 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, 9 Mar 2016 23:14:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63852680 Happy Wednesday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. <BR> How about: <BR> <BR> *Work on your hobby <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally wouldn't wear . <BR> Who knows? <B... Wed, 9 Mar 2016 00:14:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63845413 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> <BR> It is up to you. <BR> <BR> Have a great Tuesday! <BR> Tue, 8 Mar 2016 01:25:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63835962 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 <BR> *D... Sun, 6 Mar 2016 21:36:01 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63814349 <BR> Happy Friday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a HANDING OUT THE SUNSHINE Friday! Thu, 3 Mar 2016 22:58:03 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63807179 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, 3 Mar 2016 00:54:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63798735 Happy Wednesday to you! <BR> <BR> It is time for determining your MARCH CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of MARCH? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF MARCH. <BR> <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2016. <BR> Don't put off until tomorrow, wha... Tue, 1 Mar 2016 23:50:32 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63791746 <BR> Happy Tuesday!! <BR> <BR> Today's challenge is to get moving..... <BR> you can walk and shoot for that 10,000 steps, <BR> go to the gym and do some time on a stationary bike or an elliptical. or <BR> you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> <BR> Let's get moving and get the blood flowing and shoot for 400 to 500 calories burned. <BR> <BR> <BR> Have a Terrific Tuesday!! Tue, 1 Mar 2016 07:36:26 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63781110 <BR> 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> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 28 Feb 2016 21:58:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63759547 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 26 Feb 2016 00:43:47 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63752401 Happy Thursday to you! <BR> <BR> Your challenge today is to: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. <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. <... Thu, 25 Feb 2016 01:58:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63743230 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, 23 Feb 2016 21:28:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63736242 <BR> Happy Tuesday!! <BR> <BR> Today's challenge is to get moving..... <BR> *you can walk and shoot for that 10,000 steps, <BR> *go to the gym and do some time on a stationary bike or an elliptical. <BR> *you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> * you can go swimming etc......... <BR> <BR> Let's get moving and get the blood flowing and shoot for 400 to 500 calories burned. <BR> <BR> <BR> Have a Terrific Tuesday!! Tue, 23 Feb 2016 00:13:53 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63728558 Have a great Monday! <BR> <BR> Your challenge today is to do as many on the list as you can today : <BR> <BR> *Drinking 8 cups of water <BR> *Eating a fruit and/or vegetables <BR> *Not eating in front of the TV <BR> *No soda or coffee <BR> *Eat breakfast <BR> *No candy or potato chips <BR> <BR> You can do this!! <BR> come back and share what you did!! <BR> <BR> Happy Monday to you! <BR> Mon, 22 Feb 2016 01:54:20 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63707038 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, 19 Feb 2016 01:27:02 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63698514 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". <BR> <BR> You should be able to find many out there.... Wed, 17 Feb 2016 21:26:04 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63691546 Happy Wednesday to you! <BR> <BR> Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats &amp; sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more than you can chew (I don't mean food either) ... Tue, 16 Feb 2016 22:58:11 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63675458 Happy Monday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *store sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. <BR> Research suggests that Vitamin C may help with your common cold AND allergies <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawberries <BR> *Peppers <BR> *Guava <BR> *Kiwi Fruit <BR> *Mango <BR> *Pap... Sun, 14 Feb 2016 22:09:54 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63654309 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 11 Feb 2016 22:47:35 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63646510 Happy Thursday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> <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... Wed, 10 Feb 2016 21:58:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63639326 Happy Wednesday to you! <BR> <BR> Your challenge today is to keep a close eye on your consumption of processed foods. <BR> <BR> You know which ones these are: <BR> <BR> *High Fat <BR> *White Flour <BR> *Low Fiber <BR> *High Salt <BR> *High Sugar <BR> <BR> Make an effort to eat: <BR> <BR> *High fiber &amp; Whole Grains <BR> *Low Salt/Fructose (simple sugars) <BR> *Lean Proteins <BR> *Low Fat Dairy <BR> *Whole fruits &amp; vegetables <BR> <BR> Can you do this? <BR> <BR> Ha... Tue, 9 Feb 2016 23:53:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63632027 Happy Tuesday to you! <BR> <BR> Challenge today: 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 your choice of exercises ...etc. <BR> <BR> Your challenge today is to complete ALL OF YOUR ... Tue, 9 Feb 2016 00:20:26 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63623901 Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Mon, 8 Feb 2016 01:15:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63601239 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> ps: Don't forget your vitamins and drink your water too <BR> <BR> Have a great Friday! <BR> Fri, 5 Feb 2016 00:51:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63593016 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, 4 Feb 2016 00:17:30 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63584643 Happy Wednesday to you! <BR> <BR> You have TWO CHALLENGES for today. <BR> They are: <BR> <BR> 1) Re-evaluate your goals and calorie needs <BR> <BR> 2) Update your Sparkpage <BR> <BR> Using these tools can be a GREAT MOTIVATION to you and others that read your Sparkpage. <BR> <BR> Let's get working on healthier eating and exercise. <BR> <BR> WE CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 3 Feb 2016 00:50:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63575535 Happy Tuesday 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. ... Mon, 1 Feb 2016 23:10:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63566545 Happy Monday to you! <BR> <BR> It is time for determining your FEBRUARY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of FEBRUARY? <BR> <BR> Your challenge today is to: <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH . <BR> Make a pledge to yourself. <BR> <BR> You DESERVE to be healthy IN 2016. <BR> Don't put off until tomorrow, what y... Sun, 31 Jan 2016 23:08:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63543262 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 29 Jan 2016 00:39:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63535234 Happy Thursday to you! <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. <BR> That is great, but for iron you can also try: <BR> <BR> * Roast beef and other red meat (beef, lamb, pork, offal) are rich in iron that is easy for the body to absorb. The darker the meat, the more iron it contains <BR> * Chicken contains some ... Wed, 27 Jan 2016 23:31:18 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63527017 Happy Wednesday 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... Tue, 26 Jan 2016 23:27:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63519007 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> <BR> Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a great Tuesday! <BR> Mon, 25 Jan 2016 23:11:00 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63510282 <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, 25 Jan 2016 00:19:40 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63487229 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 22 Jan 2016 00:27:44 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63479078 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR>... Wed, 20 Jan 2016 23:54:14 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63470136 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 onto y... Tue, 19 Jan 2016 22:13:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63461898 Happy Tuesday to you!! <BR> <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> <BR> Your activity, intensity, and duration are up to you. <BR> <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! Mon, 18 Jan 2016 23:04:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63452989 Happy Monday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Sun, 17 Jan 2016 23:35:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63428739 Happy Friday to you! <BR> <BR> Your challenge today is to BURN 400 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> Remember that you don't have to burn these calories through one workout. <BR> <BR> Feel free to break up your exercise throughout the day. <BR> <BR> Have a great Friday! Thu, 14 Jan 2016 23:19:56 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63421200 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> Exercises you can do are: <BR> *Jogging <BR> *Biking <BR> *Hiking <BR> *Jumping Rope <BR> *Stair stepping <BR> *Kick boxing <BR> *Brisk walking <BR> <BR> Spark exercises (there are many more under Fitness): <BR> *Genie Sit <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> U... Thu, 14 Jan 2016 00:42:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63412746 Happy Wednesday to you! <BR> <BR> Do you meet your fiber requirements each day through your food? <BR> Do you find that you need to take a fiber replacement to meet your daily needs? <BR> Try to meet your fiber requirements with foods rather than supplements. <BR> <BR> A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. <BR> It is better to add fiber to your diet gradually over a recommended period of about three wee... Tue, 12 Jan 2016 23:12:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63404779 Happy Tuesiday to you! <BR> <BR> Your challenge today is to <BR> tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in <BR> 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a <BR> while (more than a month) - Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long <BR> while - Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! <BR> Remember to drink you... Tue, 12 Jan 2016 00:36:38 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63395593 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> <BR> Have a FANTASTIC Monday! <BR> Mon, 11 Jan 2016 00:34:19 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63370722 <BR> Happy Friday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. <BR> <BR> Have you gotten to this point? <BR> <BR> Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &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> ... Thu, 7 Jan 2016 23:50:29 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63362120 <BR> Happy Thursday 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 <BR> of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take <BR> your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial t... Thu, 7 Jan 2016 00:18:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63352540 Have a GREAT Wednesday ! <BR> <BR> <BR> Spark is a lifestyle. Healthy eating, consistent exercise, a community of support, and it is all FREE!! <BR> What a wonderful gift to share with your co-workers, friends, neighbors, etc. <BR> <BR> Send out an e-mail or pick up the phone. <BR> <BR> Share Spark with those you care about. <BR> Having those same folks join Spark also helps you. <BR> It expands YOUR SUPPORT base. Cool......... <BR> <BR> Already told everyone you know about Spark?... Tue, 5 Jan 2016 22:19:43 EST Looking for Book Recommendations http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x63350587 Hi Team! <BR> <BR> One of my Resolutions is to read more book for personal development. I'm looking for some of your favorites! These can be nutrition, exercise/fitness type books, or self empowerment style books. What are you favorites? <BR> <BR> I recently finished Burn the Fat, Feed the Muscle which was a good comprehensive book on diet and exercise -- but the part I found most beneficial was the chapter on a positive mindset! It was just really well written, and a great chapter remi... Tue, 5 Jan 2016 18:23:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63344083 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! <BR> Tue, 5 Jan 2016 00:05:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63333980 Happy Monday to you! <BR> <BR> Your challenge today: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eat fruits and/or vegetables <BR> 3-No eating in front of the TV <BR> 4-No soda or coffee <BR> 5-No candy or potato chips <BR> <BR> Can you do any or all of these??? <BR> <BR> Have a great Monday! <BR> Sun, 3 Jan 2016 23:44:55 EST Happy New Year.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63311261 <BR> wishing you and yours all the blessings of of 2016!! <BR> <BR> enjoy and create memories with family and friends.......... <BR> <BR> <em>445</em> <em>446</em> <em>445</em> <BR> <BR> <BR> <link>www.dobhran.com/greetings/GRnewyear-<BR>3.htm </link> Fri, 1 Jan 2016 13:54:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63300041 Happy Thursday to you! <BR> <BR> Your challenge today is to SPOIL YOURSELF. <BR> <BR> Do something kind and pampering <BR> <BR> JUST FOR YOU! Go ahead, you deserve it! <BR> <BR> Have a great Thursday! <BR> Thu, 31 Dec 2015 02:10:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63292173 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 everyone! Tue, 29 Dec 2015 23:18:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63280053 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> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 28 Dec 2015 11:19:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63275525 Happy Monday to you! <BR> <BR> Your challenge today is to WORK OUT whatever you choose to do: <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> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Sun, 27 Dec 2015 19:20:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63259218 <BR> wishing you and yours all the blessings of Christmas!! <BR> <BR> enjoy and create memories with family and friends.......... <BR> <BR> <em>445</em> <em>446</em> <em>445</em> <BR> <BR> <BR> <link>www.dobhran.com/greetings/xmas.htm </link> Thu, 24 Dec 2015 23:45:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63253474 Happy Christmas Eve Thursday to you! <BR> <BR> Your challenge today is simple as it is Christmas Eve: <BR> <BR> DRINK 8 GLASSES OR MORE OF WATER <BR> <BR> Get out your recyclable bottle first thing in the morning, and fill it up. <BR> Take a sip here and there. <BR> Before you know it, you have had your water for the day. <BR> <BR> Have a great Christmas Eve Thursday! Wed, 23 Dec 2015 23:14:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63247003 Happy Wednesday to you! <BR> <BR> Have you looked at the calendar lately? <BR> Christmas is in a few days!! <BR> <BR> Your challenge today is to TACKLE THINGS ON YOUR TO DO LIST. <BR> Make a list. <BR> Get busy. <BR> Pat yourself on the back for working hard and getting your items accomplished. <BR> <BR> Have a great Wednesday <BR> Tue, 22 Dec 2015 23:06:22 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63240863 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... Tue, 22 Dec 2015 00:48:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63233943 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, 21 Dec 2015 00:33:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63214674 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 18 Dec 2015 00:33:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63207336 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, 16 Dec 2015 21:49:34 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63201150 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANT... Wed, 16 Dec 2015 00:21:51 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63193841 <BR> Happy Tuesday to you! <BR> <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. <BR> This is a way to challenge yourself. <BR> <BR> How do you get points? <BR> <BR> You can: <BR> *Spin the wheel <BR> *Log in all your food <BR> *Exercise, exercise, exercise <BR> *Drink all of your water <BR> *Read articles <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off items under Other Exercise <BR> *Mark off your daily goals ... Mon, 14 Dec 2015 23:08:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63186620 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 Dec 2015 00:03:37 EST friday & weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63166862 Happy Friday &amp; Weekend to you! <BR> <BR> Today's challenge is to SPOIL THE WORLD. <BR> There are many things you can do with this one. <BR> Here are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <BR> <BR> Have a great Friday &amp; Weekend everyone! Thu, 10 Dec 2015 23:24:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63160355 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Skiing <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! Thu, 10 Dec 2015 00:45:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63152773 Happy Wednesday to you! <BR> <BR> Today's challenge is to GREET 5 NEW TEAM MEMBERS ON THE TEAMS YOU BELONG TO. <BR> Here is how: <BR> <BR> *Scroll down to the bottom of a team page that you belong to. <BR> *Find a new member of your team <BR> *Click on that member's picture/avatar and go to their page <BR> *Send them a welcome message (you can also read their page and comment on what is going on in their lives, etc.) <BR> <BR> It would be great if you could send out messages to memb... Tue, 8 Dec 2015 22:39:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63145814 <BR> Happy Tuesiday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. <BR> Have you gotten to this point? <BR> Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &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... Mon, 7 Dec 2015 23:21:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63138144 Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 6 Dec 2015 22:48:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63117844 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, 3 Dec 2015 23:18:04 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63110490 Happy Thursday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Thursday! Wed, 2 Dec 2015 23:00:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63102821 <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, 1 Dec 2015 23:06:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63095119 <BR> Happy Tuesday to you! <BR> <BR> It is time for determining your DECEMBER 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 DECEMBER? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF DECEMBER. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2015 AND END THE YEAR WITH A BANG!! <BR> ... Tue, 1 Dec 2015 00:27:49 EST Personal Trainer Certification Recommen dations? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x63094459 Hi team! <BR> <BR> I am hoping to study and become a personal trainer sometime in the future -- maybe begin in a few months. <BR> <BR> I have been reading up on NASM, ACE, ISSA, and NSCA... they all look pretty good, and fairly comparable - with my current leaning towards NASM. But I was hoping to get input from anyone else who may have experience or anecdotes about these programs! <BR> <BR> Would love to know your thoughts! :) Mon, 30 Nov 2015 22:48:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63087221 Happy Monday to you! <BR> <BR> The challenge is to try to get as many points as can. <BR> This IS NOT a race against others. <BR> This is a way to challenge yourself. <BR> <BR> How do you get points? <BR> <BR> You can: <BR> *Spin the wheel <BR> *Log in all your food <BR> *Exercise, exercise, exercise <BR> *Drink all of your water <BR> *Read articles <BR> *Make an appointment <BR> *Make a Spark recipe <BR> *Post messages <BR> *Mark off items under Other Exercise <BR> *Mark of... Sun, 29 Nov 2015 22:51:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63068251 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, 27 Nov 2015 00:34:06 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63062617 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> DRINK 8 GLASSES OR MORE OF WATER <BR> EAT IN MODERATION <BR> ENJOY YOUR THANKSGIVING!! <BR> <BR> <em>465</em> HAPPY THANKSGIVING EVERYONE!! <em>426</em> Thu, 26 Nov 2015 00:51:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63054976 <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> <BR> What will y... Tue, 24 Nov 2015 21:51:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63048658 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> Tue, 24 Nov 2015 01:07:41 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63040691 <BR> Happy Monday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post ... Sun, 22 Nov 2015 23:14:54 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63019596 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? <BR> 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. <BR> ... Thu, 19 Nov 2015 22:49:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63012385 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! <BR> On or about mid month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <... Wed, 18 Nov 2015 21:52:30 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x63005767 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bet... Tue, 17 Nov 2015 23:31:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62997589 Happy Tuesday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Have a great Tuesday! Mon, 16 Nov 2015 21:34:07 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62990507 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Mon, 16 Nov 2015 01:21:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62967495 Happy Friday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice) <BR> ... Thu, 12 Nov 2015 22:04:13 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62959886 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... Wed, 11 Nov 2015 21:24:05 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62953327 Happy Wednesday to you! <BR> <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 Wednesday! Tue, 10 Nov 2015 23:27:49 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62945744 Happy Tuesday 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/measur... Mon, 9 Nov 2015 22:46:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62937828 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. <BR> Carbohydrates are not the only food that will help you to feel satisfied. 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 FANTASTIC Monday... Sun, 8 Nov 2015 23:59:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62915380 Happy Friday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". <BR> It could be for a post you liked. <BR> It could be to cheer someone up. <BR> It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. <BR> What have you done lately that you need a pat on the back for? <BR> Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a great Friday! Thu, 5 Nov 2015 23:15:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62907309 <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 Thursday! Wed, 4 Nov 2015 22:47:24 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62898970 Happy Wednesday 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 Wednesday! <BR> Tue, 3 Nov 2015 23:03:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62882456 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> <BR> Starting the week of hydrated is a great beginning. <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 2 Nov 2015 00:18:54 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62860067 Happy Friday to you! <BR> <BR> How do you feel when someone gives you a compliment out of the blue? <BR> Does it make your day? <BR> YOU BET! <BR> <BR> Your challenge today is to GIVE 5 COMPLIMENTS TO 5 DIFFERENT PEOPLE. <BR> These people could be family members, friends, neighbors, co-workers, or even strangers. Make the day of 5 people by telling them they are doing something right. <BR> <BR> Just by your words and actions, you could make 5 people feel better about themselves. <BR> How a... Fri, 30 Oct 2015 00:09:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62852555 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Skiing <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! <BR> Thu, 29 Oct 2015 00:18:06 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62844504 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 is NEW TO YOU t... Tue, 27 Oct 2015 22:49:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62837309 <BR> Happy Tuesday to you! <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! Tue, 27 Oct 2015 01:55:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62827900 <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 <BR> *Diet Soda... Sun, 25 Oct 2015 21:32:07 EST friday & weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62806723 <BR> Happy Friday/Weekend to you! <BR> <BR> Your challenge this friday/weekend may be a bit difficult....REST &amp; RELAX. <BR> <BR> Many of you are constantly on the go. <BR> This weekend take it easy. <BR> <BR> What can you do with your weekend ? <BR> <BR> How about: <BR> <BR> * sleep in or take a nap <BR> *Stay in your pajamas <BR> *Read a good book or magazine <BR> *Rent or go to the movies <BR> *Play board games with family and/or friends <BR> *Go for a leisurely walk or hike <BR> ... Fri, 23 Oct 2015 00:53:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62798386 <BR> Happy Thursday to you! <BR> <BR> It is AB-time!!! <BR> <BR> Your challenge today is to WORK YOUR ABDOMINAL (and Obliques) MUSCLES. <BR> Do at least (3) different exercises (12-15 reps each) that target these areas. <BR> Feel free to use: stability ball, weighted vest , weights, gym equipment, and/or resistance bands for more challenging exercises. <BR> <BR> Have a great Thursday! Wed, 21 Oct 2015 22:37:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62791035 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, 21 Oct 2015 01:05:39 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62782969 Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> <BR> You can choose cardio, strength training, or a combination of both. <BR> <BR> The activity, duration, and intensity are all up to you. <BR> <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! Tue, 20 Oct 2015 00:53:07 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62771208 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, 18 Oct 2015 16:09:10 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62752222 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! Fri, 16 Oct 2015 00:46:12 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62744556 Happy Thursday to you! <BR> <BR> On or around the 15th of each month, our challenge is always to measure ourselves. Keeping track of your measurements can be very motivational. <BR> This is especially true when the number on the scale isn't going down, but the measuring tape is. <BR> <BR> Get out your measuring tape (or print out a free one online) and measure the areas listed below. Make sure to keep these numbers handy to compare for next month. <BR> <BR> Areas to measure: <BR> <BR> *Ch... Thu, 15 Oct 2015 01:24:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62735400 Happy Wednesday to you! <BR> <BR> Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats & sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more than you can chew (I don't mean food either) <BR> <BR> *W... Tue, 13 Oct 2015 21:42:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62728149 Happy Tuesday to you! <BR> <BR> Your challenge yesterday was to work your core muscles. <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! Mon, 12 Oct 2015 23:29:37 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62718304 <BR> Happy Monday to you! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Monday! Sun, 11 Oct 2015 19:11:05 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62697972 Happy Friday to you! <BR> <BR> Let's get together and kick up our October cardio minutes! <BR> Your challenge today is to get in 45 MINUTES OF CARDIO. <BR> You don't have to do 45 minutes of continuous cardio. <BR> Feel free to break up the minutes. <BR> <BR> So...put on your exercise shoes, grab your gym bag, pump up your bike tires.... <BR> WE ARE MOVING NOW! <BR> <BR> Have a FANTASTIC Friday everyone! <BR> Fri, 9 Oct 2015 00:54:28 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62689867 Happy Thursday to you! <BR> <BR> Your challenge today is to TAKE 15 MINUTES OUT OF YOUR DAY FOR COMPLETE PEACE & QUIET. <BR> Stress levels can be all over the map these days!. <BR> Let's take just 15 minutes today to RELAX. Ways you can do this are: <BR> <BR> *Take a 15 minute cat nap <BR> *Grab a favorite beverage and sit outside to enjoy the sounds of nature <BR> *Meditate <BR> *Pray <BR> *Grab a book, magazine, or inspirational literature to enjoy <BR> *Put on classical, jazz, or new age... Thu, 8 Oct 2015 00:03:41 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62680448 Happy Wednesday 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 Wednesday! Tue, 6 Oct 2015 22:22:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62672464 <BR> Happy Tuesday!! <BR> <BR> Today's challenge is to get moving..... <BR> you can walk and shoot for that 10,000 steps, go to the gym and do some time on a stationary bike or an elliptical. or you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> <BR> Let's get moving and get the blood flowing and shoot for 400 to 500 calories burned. <BR> <BR> <BR> Have a Terrific Tuesday!! Mon, 5 Oct 2015 23:25:37 EST Twelve hour shifts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x62670011 Hi All, I am a Mental Helath Tech and work 12 hour shifts, frequently I have to sit one on one and get two short breaks and a half hour lunch, what eating strategies do you use? Mon, 5 Oct 2015 17:28:17 EST New Member to this Team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x62667898 Hello. I am new to this team. I started SP in July 2014. I lost 37 pounds, then plateaued for over 12 weeks, so I made a temporary goal weight. It seems that I may have fallen off the wagon and gained nearly 8 pounds from that goal. I am working hard to lose those pounds and move on to my next goal weight. I am hoping that I can meet more new members to push me along the way! <BR> <BR> SparkCheers, <BR> <BR> Nola Mon, 5 Oct 2015 12:46:22 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62663516 Happy Monday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up 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. Bran, for example, is a superb... Sun, 4 Oct 2015 23:02:55 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62640318 Happy Friday to you! <BR> <BR> Your challenge today is to SAY NO TO EMPTY CALORIES. <BR> That means, steer clear of: <BR> <BR> *Donuts, pastries, cookies, crackers, cereals, <BR> baked goods filled with processed white flour and loads of sugar <BR> <BR> *Drinks loaded with sugar <BR> <BR> *Chips <BR> <BR> *Candy and "junk food" <BR> <BR> Really concentrate on eating healthy today. <BR> <BR> Make every meal & snack count. <BR> <BR> Have a great Friday! Thu, 1 Oct 2015 23:48:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62631335 <BR> 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, 30 Sep 2015 23:32:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62621968 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, 29 Sep 2015 22:15:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62614003 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 29 Sep 2015 00:15:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62604184 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do as many as you can from the list 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 <BR> 5- Eat breakfast every morning <BR> 6- No candy or potato chips <BR> <BR> <BR> Have a great Monday! Sun, 27 Sep 2015 21:23:32 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62582577 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! Fri, 25 Sep 2015 00:16:52 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62574271 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! Many foods such as: <BR> Processed meats, soups, "diet meals", and even pastries have hidden sodium. <BR> Op... Wed, 23 Sep 2015 23:23:36 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62565785 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, 22 Sep 2015 23:22:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62556847 Happy Tuesday to you! <BR> <BR> Today's challenge is to help take of the earth. <BR> There are many things you can do with this one. <BR> Here are some suggestions: <BR> <BR> *Recycle <BR> *Donate <BR> *Beautify your home/office/community <BR> *Show kindness to strangers <BR> *Give to charity or a person in need <BR> *Pick up trash that isn't yours (while walking/hiking, etc.) <BR> <BR> Make the world a better place today! <BR> <BR> Have a great Tuesday! <BR> Mon, 21 Sep 2015 21:58:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62544017 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to exercise. <BR> Some great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class <BR> *Biking <BR> <BR> How will YOU EXERCISE today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 20 Sep 2015 12:11:30 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62526667 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! <BR> Fri, 18 Sep 2015 00:39:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62518982 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <B... Thu, 17 Sep 2015 00:57:22 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62510426 Happy Wednesday to you! <BR> <BR> Your challenge today is to complete ALL OF YOUR DAILY GOALS. <BR> Don't have daily goals posted for yourself? <BR> Today is the day to add them to your system. <BR> They are a great motivation because you get Sparkpoints when you complete them. <BR> How cool is that? <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> ... Tue, 15 Sep 2015 23:57:45 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62502399 Happy Tuesday to you! <BR> <BR> Your challenge today is to : <BR> DO ONE STRENGTH TRAINING EXERCISE (and appropriate reps) <BR> 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 Tuesday! Tue, 15 Sep 2015 00:51:12 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62493329 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/mea... Sun, 13 Sep 2015 22:44:04 EST Old member, new start! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x62481756 Hello, all! <BR> I am Kat, 56 years old and a Rad tech by profession. I live and work in Famagusta, Cyprus, I am originally Cypriot born in the UK. <BR> I have been here at SP for a while now, but haven't been around much at all due to cumulative health issues over the last 4 years- breast cancer, Broken arm, dislocated knee... all good clean fun! <BR> After all that, I am grateful that I can still work- we work shifts with a 12 hr night...feeling moderately awful sometimes- Tamoxifen has a l... Sat, 12 Sep 2015 11:29:47 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62471503 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. <BR> 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> Thu, 10 Sep 2015 23:49:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62463447 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 400 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> Remember that you don't have to burn these calories through one workout. <BR> Feel free to break up your exercise throughout the day. <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Thursday! <BR> Thu, 10 Sep 2015 00:10:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62454702 Happy Wednesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods & beverages consumed <BR> <BR> Who is with me? <BR> <BR> WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Wednesday everyone! Tue, 8 Sep 2015 23:15:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62446606 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. <BR> Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! Mon, 7 Sep 2015 22:42:52 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62438842 Happy Monday to you! <BR> <BR> How was your weekend? Was it hectic? Was it relaxing? <BR> Are you ready for a wonderful week? GREAT! <BR> <BR> Your challenge today is to EAT 3 + 2! <BR> Eat 3 HEALTHY meals and 2 HEALTHY snacks. <BR> Plan ahead by making your lunch in advance. <BR> Throw an apple, yogurt, or some nuts in for an afternoon snack. <BR> If you are only able to use a vending machine, look for items such as: granola bars, pretzels, or animal crackers. <BR> These are usually the lo... Sun, 6 Sep 2015 23:17:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62417357 <BR> 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! <BR> Fri, 4 Sep 2015 00:37:24 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62409469 Happy Thursday 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 sandwich <BR... Thu, 3 Sep 2015 00:34:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62400168 <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, etc. <BR> ... Tue, 1 Sep 2015 23:59:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62390728 <BR> <BR> Happy Tuesday to you! <BR> <BR> It is time for determining your SEPTEMBER CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of SEPTEMBER ? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF SEPTEMBER . <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2015. <BR> Don't put off ... Tue, 1 Sep 2015 00:11:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62381329 Happy Monday 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 is NEW TO YOU toda... Sun, 30 Aug 2015 23:25:45 EST Rotating and Health... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x5576x62367369 I'm rotating, working 12 hour shifts full time. I am also going to school part time. A healthy balance is proving to be a challenge. Looking for help/support/insight. Sat, 29 Aug 2015 03:46:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62359121 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. <BR> Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Enjoy the special dishes that you don't usually have throughout the year. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR... Thu, 27 Aug 2015 23:01:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62351736 Happy Thursday 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 Thursday! <BR> Thu, 27 Aug 2015 00:14:03 EST SP Announce ent..... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x5576x62349168 Hi everyone <BR> <BR> I wanted to make sure you all see this blog announcement, so that you can share it with your teams: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po st =check_out_sparkpeoples_new_challenges </link> <BR> <BR> Thanks, <BR> <BR> Coach Jen <BR> Wed, 26 Aug 2015 17:38:02 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62343648 Happy Wednesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bran, for example, is a superb source of fiber. <BR> <BR> * Eat more fruits and vegetables. Eat them unpeeled, such as baked potatoes or apples with their skin. <BR> <BR> * Drink plenty of liquids. Otherwise fiber can slow down or even block proper intestinal digestion. <BR... Wed, 26 Aug 2015 00:32:42 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62335219 <BR> 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 <BR> of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take <BR> your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial to end <BR> <... Tue, 25 Aug 2015 01:20:30 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62326232 Happy Monday to you! <BR> <BR> Your challenge today is to WEAR A SMILE! <BR> Greet everyone with a smile. <BR> Have a smile in your voice when you talk on the phone. <BR> Spread cheer with your attitude. <BR> Don't let the hectic summer season beat you down. <BR> Make the most of it and spread kindness and joy no matter where you go today. <BR> <BR> Have a great Monday! <BR> Sun, 23 Aug 2015 22:55:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62304101 Happy Friday to you! <BR> <BR> Your challenge today is to WORK YOUR CORE. <BR> You can do any of the following: <BR> <BR> *Get in 3-5 core exercises from the Spark Fitness area <BR> <BR> *Use 3-5 pieces of gym equipment that works your core <BR> (you can also use a balance ball, weights, or bands at home) <BR> <BR> *Take a fitness class that works your core (i.e. kickboxing, Turbo Jam, martial arts, etc.) <BR> <BR> *Play a sport that works your core <BR> <BR> *Do a workout video that wo... Thu, 20 Aug 2015 23:19:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62296157 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about the middle 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. <B... Wed, 19 Aug 2015 23:45:43 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62288461 Happy Wednesday to you! <BR> <BR> Your challenge today is to ENHANCE YOUR ENVIRONMENT. <BR> Make your surroundings more pleasing to you. <BR> There are lots of ways you can do this. <BR> Some suggestions are: <BR> <BR> *Straighten & file <BR> *Declutter & Donate <BR> *Paint <BR> *Rearrange <BR> *Plant <BR> *Decorate...perfect time to start decorating for the holidays <BR> <BR> However you decide to enhance your environment, put a piece of you in it. <BR> Our homes should be our "haven". <B... Wed, 19 Aug 2015 00:32:03 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62280328 <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> <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> <BR> Have a great Tuesday!! <BR> Mon, 17 Aug 2015 22:56:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62271758 Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Sun, 16 Aug 2015 22:28:17 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62250361 Happy Friday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Friday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE! <BR> Fri, 14 Aug 2015 00:29:22 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62242897 Happy Thursday to you! <BR> <BR> Keeping with our "All Over Body" work this week, we are going to focus on LEGS! <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday... Thu, 13 Aug 2015 00:42:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62234743 <BR> 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... Tue, 11 Aug 2015 23:51:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62226672 Happy Tuesday 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 & pantry of tempting foods <BR> *Wash & 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 Tuesday! <BR> Tue, 11 Aug 2015 00:33:30 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62217388 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, 9 Aug 2015 22:45:00 EST friday and weekend challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62195002 Happy Friday & Weekend to you! <BR> <BR> Your challenge 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 wonderful Friday & Weekend! Fri, 7 Aug 2015 00:26:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62179021 <BR> Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to work on your CORE areas (i.e. stomach, back, sides). <BR> These are the areas that most of us have trouble <BR> with. <BR> <BR> Exercising your core helps your posture <BR> and MAKES YOU LOOK THINNER. <BR> Who can argue with that? <BR> <BR> See the Spark Fitness area for CORE exercises that are appropriate for your fitness level. Feel free to share what you did. <BR> You can also share a fitness DVD or type of g... Wed, 5 Aug 2015 00:13:38 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62159767 <BR> Happy Monday to you! <BR> <BR> It is time for determining your AUGUST CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of AUGUST? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF AUGUST. Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2015. <BR> Don't put off until tomorrow, what you can do TODAY.... Sun, 2 Aug 2015 19:43:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62138237 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! Fri, 31 Jul 2015 00:27:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62130696 Happy Thursday to you! <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> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a WARMHEARTED Thursday! Thu, 30 Jul 2015 00:40:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62122449 Happy Wednesday 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> <BR> Have a... Wed, 29 Jul 2015 01:11:37 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62114245 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to get outside for exercise. <BR> The exercise is up to you. Here are some suggestions: <BR> <BR> *Gardening <BR> *Jogging <BR> *Walking <BR> *Roller Skating <BR> *Bicycling <BR> *Hiking <BR> <BR> Enjoy your day and get some fresh air! <BR> <BR> Have a great Tuesday! Mon, 27 Jul 2015 23:51:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62105765 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> Have a FANTASTIC Monday! <BR> Sun, 26 Jul 2015 23:33:14 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62083487 Happy Friday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. <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 Friday! <BR> Thu, 23 Jul 2015 23:45:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62075598 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! <BR> Wed, 22 Jul 2015 23:34:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62067514 Have a FANTASTIC Wednesday! <BR> <BR> Here is an interesting challenge: <BR> <BR> Watch your Sugar intake. <BR> <BR> Some of us drink our coffee with sugar, or have a regular soda during our busy days. <BR> <BR> Your challenge today is this: <BR> <BR> Can you cut your daily sugar or switch your regular sugary foods for lighter versions? Instead of: <BR> <BR> *A regular soda - Try a diet soda <BR> *A spoon of sugar in your coffee - Try a partial packet of artificial sweetener/stevia <BR>... Tue, 21 Jul 2015 23:47:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62059597 Happy Tuesday to you! <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. <BR> This just isn't true (or healthy). <BR> Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts & seeds (Almonds, Cashews, Fi... Tue, 21 Jul 2015 00:41:17 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62049910 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! Sun, 19 Jul 2015 21:30:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62049901 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! Sun, 19 Jul 2015 21:28:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62028466 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 sandwich... Fri, 17 Jul 2015 00:38:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62020994 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <B... Thu, 16 Jul 2015 00:39:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62012761 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! Wed, 15 Jul 2015 00:24:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x62004459 Happy Tuesday to you! <BR> <BR> Today's challenge is to MAKE A LIST OF THINGS YOU HAVE A HARD TIME CONQUERING AND ACCOMPLISH THEM. <BR> <BR> For example, I have a hard time with sodium, strength training, and getting enough water. Those are the things I will be focusing on today. <BR> <BR> What will your challenge be today? <BR> Feel free to share what you did. <BR> <BR> Have a great Tuesday! Tue, 14 Jul 2015 00:46:00 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61991172 Happy Monday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using 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. <BR> *Walking p... Sun, 12 Jul 2015 12:16:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61972334 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> Fri, 10 Jul 2015 00:18:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61964164 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! <BR... Thu, 9 Jul 2015 00:37:04 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61955020 <BR> <BR> <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> ...etc. <BR> <BR> Your challenge today is to complete ALL ... Tue, 7 Jul 2015 23:35:45 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3453x5576x61945578 <BR> Happy Tuesday 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 & 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... Mon, 6 Jul 2015 22:20:07 EST