SparkPeople The Knees Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8065 Recovering from knee surgery?or just having chronic knees issues and pain Need to loose some weight and build muscle to properly support your knees? SparkPeople The Knees Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8065 thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68904593 Happy Thursday to you! <BR> <BR> Your challenge today is to SEND OUT THREE (3) SPARK GOODIES TO THREE RANDOM MEMBERS. <BR> It is preferable that you send these goodies to members that you don't usually correspond with. <BR> These could be three people on three different boards. <BR> These people could be new members. <BR> These people could be ones that are asking for guidance/motivation in their blog. <BR> <BR> Have a great Thursday! Thu, 19 Apr 2018 01:26:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68898147 Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GO... Tue, 17 Apr 2018 22:59:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68891929 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! Mon, 16 Apr 2018 21:19:30 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68884926 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning of the week. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 15 Apr 2018 19:48:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68868459 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! Fri, 13 Apr 2018 00:11:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68862604 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday! <BR> Thu, 12 Apr 2018 00:40:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68855790 Happy Wednesday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. <BR> This can be achieved with walking, running, jogging, or a combination of them. <BR> Think about this: <BR> <BR> 1) How far is 10,000 steps? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. <BR> <BR> 2) A sedentary person may only average 1,000 to 3,000 steps a day. For these people add... Tue, 10 Apr 2018 22:45:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68849935 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEED YOUR BRAIN. <BR> We always think about healthy ways to feed our bodies. <BR> Let's focus on feeding our mind now. <BR> <BR> How can you feed your brain? <BR> How about: <BR> <BR> *Watching a documentary on television <BR> *Read an informative story or "how to" online <BR> *Watch an informative video online <BR> *Read a magazine or book that teaches you something new <BR> *Listen to a radio program or audio disk that... Mon, 9 Apr 2018 23:25:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68843763 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Mon, 9 Apr 2018 00:39:16 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68825483 Happy Friday to you! <BR> <BR> Your challenge today is to accomplish ALL YOUR GOALS! <BR> <BR> They COULD BE SIMILAR TO THOSE BELOW: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have an AMAZING Friday! <BR> Fri, 6 Apr 2018 00:07:12 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68811669 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase t... Tue, 3 Apr 2018 23:30:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68804352 Happy Tuesday to you! <BR> <BR> UPDATE YOUR SPARKPAGE! <BR> <BR> Isn't it nice to know that others are experiencing the same trials and accomplishments as you are on Spark? <BR> <BR> When you post to a board, many folks click on your photo and read your Sparkpage. I am sure you have done it too. You find a picture or post that is interesting and click to learn more about that person. <BR> <BR> Your challenge today is to update your Sparkpage. If you haven't started your page, GET TO IT... Mon, 2 Apr 2018 23:16:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68797917 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 2 Apr 2018 01:01:23 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68779859 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 29 Mar 2018 22:57:08 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68774401 Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef and o... Thu, 29 Mar 2018 00:46:21 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68768254 Happy Wednesday to you! <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bran, fo... Wed, 28 Mar 2018 01:21:46 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68755273 Happy Monday to you! <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. Feeling stressed out? Exercise is a great stress reliever. Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 25 Mar 2018 21:25:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68739722 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 23 Mar 2018 00:50:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68733315 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. <BR> ... Wed, 21 Mar 2018 22:57:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68726102 Happy WEDNESDAY to you! <BR> <BR> Your challenge today is to SMILE AT EVERY PERSON YOU ENCOUNTER (even if they don't smile back!) <BR> Change the world around you by giving a smile. <BR> Someone driving you crazy? <BR> Kill them with kindness and a smile. <BR> Your actions just might change those of the world around you. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great WEDNESDAY! Tue, 20 Mar 2018 21:11:08 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68720657 Happy tuesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! <BR> Mon, 19 Mar 2018 23:35:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68713491 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 18 Mar 2018 23:23:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68693664 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 15 Mar 2018 21:58:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68687115 Happy Thursday to you! <BR> <BR> Your challenge today is to accomplish All or most of the GOALS below: <BR> <BR> They are: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday! Wed, 14 Mar 2018 22:01:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68681507 Happy Wednesday to you! <BR> <BR> *Taking out the recycle for an elderly neighbor <BR> *Giving the person in front of you the change they are short <BR> *Striking up a polite conversation with a complete stranger, and wishing them a good day <BR> <BR> Your challenge today is to PASS IT ON! <BR> Throw out random acts of kindness. <BR> With all of the craziness on the news and in our lives, it feels pretty good to spread the smiles around you. <BR> <BR> Once you read this, put on a ha... Wed, 14 Mar 2018 01:02:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68674175 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 12 Mar 2018 22:14:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68667135 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 11 Mar 2018 20:24:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68649908 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to WORK YOUR LOWER BODY. <BR> Can you do 3-5 lower body exercises? <BR> <BR> Spark exercises (there are many more under Fitness): <BR> <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. The weekend is almost here. <BR> Let's get moving! <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a ... Thu, 8 Mar 2018 21:33:15 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68643600 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Thursday! Wed, 7 Mar 2018 21:35:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68637508 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 6 Mar 2018 23:07:49 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68630723 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 5 Mar 2018 22:46:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68623242 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Sun, 4 Mar 2018 21:03:01 EST march virtual party.......... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x68604819 <em>236</em> <em>244</em> <em>236</em> <em>244</em> <em>236</em> <BR> <BR> <BR> NO MARCH BIRTHDAYS ........... HOPE I DIDN'T MISS ANYONE??? <BR> <BR> SO LET'S HAVE A VIRTUAL PARTY <BR> <BR> <em>257</em> <em>146</em> <em>87</em> <em>214</em> <em>184</em> <em>126</em> <em>257</em> <BR> <BR> <BR> SPRING IS COMING........... spring showers bring flowers.... <BR> <BR> <em>257</em> <em>146</em> <em>87</em> <em>214</em> <em>184</em> <em>126</em> <em>257</em> <BR> <BR... Thu, 1 Mar 2018 22:21:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68604708 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 1 Mar 2018 21:54:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68598478 <BR> <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to DO SOMETHING KIND (&amp; unexpected) FOR SOMEONE YOU LOVE. <BR> Spoil someone you care about today. <BR> Let them know you love them in more than words. <BR> <BR> Feel like earning "extra credit"? <BR> Spoil more than 1 person you love. <BR> Share with the group whom you spoiled and what you did. <BR> <BR> Have a great Thursday! <BR> Wed, 28 Feb 2018 23:01:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68591698 <BR> <BR> Happy Wednesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Wednesday! <BR> Tue, 27 Feb 2018 22:56:21 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68578584 <BR> <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walk... Sun, 25 Feb 2018 23:52:04 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68560045 <BR> Happy Friday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> You say you are going to a holiday bar-b-que? Why not bring the tossed salad or vegetables for the grill? <BR> Treat yourself to a fresh fruit smoothie. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Friday! Thu, 22 Feb 2018 23:05:29 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68552632 Happy Thursday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> DRINK 8 GLASSES OR MORE OF WATER <BR> <BR> Get out your recyclable bottle first thing in the morning, and fill it up. <BR> Take a sip here and there. <BR> Before you know it, you have had your water for the day. <BR> <BR> Have a STAYING HYDRATING Thursday! <BR> Wed, 21 Feb 2018 21:33:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68546235 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 20 Feb 2018 21:57:20 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68539820 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 19 Feb 2018 22:42:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68532871 <BR> <BR> Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> Did you spend time with loved ones? <BR> Did you rest and relax? <BR> GREAT FOR YOU! <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxi... Sun, 18 Feb 2018 21:55:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68513558 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> <BR> Thu, 15 Feb 2018 23:20:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68500931 <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 st... Tue, 13 Feb 2018 23:40:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68493935 Happy Tuesday to you! <BR> <BR> Are you eating enriched, white flour in your foods? <BR> If you are, STOP!!! <BR> Foods full of enriched, white flour are not as good for you as foods full of whole grains. <BR> <BR> Your challenge today is to EAT WHOLE GRAINS &amp; SKIP THE WHITE FLOUR. <BR> Try whole grains in: <BR> <BR> *Your cereal <BR> *Your bread, bagel, tortilla <BR> *Your rice, pasta <BR> <BR> Remember to READ LABELS! Look for a high fiber content in what you are eating. When I ... Mon, 12 Feb 2018 22:08:54 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68486100 Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> Did you spend time with loved ones? <BR> Did you rest and relax? <BR> GREAT FOR YOU! <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. <BR> Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxing or m... Sun, 11 Feb 2018 19:48:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68468202 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! Thu, 8 Feb 2018 22:20:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68462082 Happy Thursday to you! <BR> <BR> Your challenge today is to GO FASTER, HARDER, AND LONGER! <BR> <BR> It doesn't matter if you are scheduled for cardio or strength training today, your challenge is to push yourself. Make your exercise(s): <BR> <BR> *Harder-as in more resistance or a more difficult level <BR> *Longer-as in do more repetitions or go further <BR> *Faster-as in covering the same distance, but at a quicker pace <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday!... Wed, 7 Feb 2018 23:29:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68455056 Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GO... Tue, 6 Feb 2018 22:33:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68448689 Happy Tuesday to you! <BR> <BR> Your challenge today is to try to accomplish as many of the as is possible: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eating a fruit and/or vegetable every day <BR> 3-Not eating in front of the TV <BR> 4-No soda or coffee <BR> 5-Eat breakfast every morning <BR> 6-No candy or potato chips <BR> <BR> Share how many you managed to do! <BR> <BR> Have a great Tuesday! Tue, 6 Feb 2018 00:05:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68441669 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, 4 Feb 2018 23:41:26 EST TKR on 11/13/2017. Hoping to run again! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x68439134 I have always enjoyed running but due to an autoimmune issue my right knee was replaced. If anyone has any tips or information on running with TKR please share Sun, 4 Feb 2018 15:03:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68421927 Happy Friday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawbe... Thu, 1 Feb 2018 22:57:09 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68415348 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Thu, 1 Feb 2018 00:39:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68408439 Happy Wednesday! <BR> <BR> How did you do with your January cardio challenge? <BR> <BR> Your challenge TODAY is to make a challenge for yourself for February cardio. <BR> This is your personal challenge. <BR> Don't worry about what others are challenging themselves. <BR> Post what you think is a good goal for YOU. <BR> <BR> Have a FANTASTIC Wednesday! Tue, 30 Jan 2018 23:53:18 EST tuesday chalenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68401419 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 29 Jan 2018 22:42:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68395631 <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, 29 Jan 2018 01:20:45 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68375681 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 25 Jan 2018 22:52:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68369289 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Wed, 24 Jan 2018 23:04:11 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68362566 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FAN... Tue, 23 Jan 2018 22:58:47 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68356132 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Tue, 23 Jan 2018 00:27:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68349277 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a MUSCULAR Monday Mon, 22 Jan 2018 00:52:59 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68329008 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 18 Jan 2018 23:10:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68322244 <BR> Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 17 Jan 2018 22:59:36 EST new challenges from Spark! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8065x68311596 Hi everyone! <BR> <BR> We're excited to announce the launch of SparkChallenges, a new feature designed to make consistency and small goals fun. You can read more about it here: <BR> <BR> www.sparkpeople.com/blog/blo <BR> g.asp?post <BR> =sparkpeople_challenges_fun_ <BR> for_pe <BR> rsonal_goals_or_with_friends <BR> <BR> You can access SparkChallenges by clicking on Challenges at the top of any page. <BR> <BR> Thanks! <BR> <BR> Coach Jen Tue, 16 Jan 2018 12:43:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68308091 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 15 Jan 2018 23:41:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68301150 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 15 Jan 2018 00:06:45 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68280827 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 11 Jan 2018 23:35:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68273643 Happy Thursday to you! <BR> <BR> How are you doing on Sodium? <BR> Do you add salt to your food? <BR> Do you eat a lot of salty foods? <BR> Have you been keeping track of your sodium intake? <BR> <BR> Your challenge today is: <BR> <BR> *If you haven't already done so, add Sodium to your nutrient tracker. <BR> Your daily Sodium intake just might surprise you. <BR> <BR> *Read labels! <BR> Many foods such as: Processed meats, soups, "diet meals", and even pastries have hidden sodium... Wed, 10 Jan 2018 22:46:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68266825 Happy Wednesday to you! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today? <BR> <BR> Have a great Wednesday! Tue, 9 Jan 2018 23:18:51 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68259764 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 8 Jan 2018 22:29:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68253045 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 8 Jan 2018 00:28:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68231689 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 4 Jan 2018 22:54:38 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68225086 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! Take time out of your day to spoil yourself. Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. <BR> <BR> Have a... Thu, 4 Jan 2018 02:29:26 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68218013 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Wed, 3 Jan 2018 02:19:24 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68209096 Happy Tuesday to you! <BR> <BR> It is time for determining your JANUARY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of JANUARY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JANUARY. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2018. <BR> Don't put off until tomorrow, what you c... Mon, 1 Jan 2018 21:17:41 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68183398 Happy Friday to you! <BR> <BR> You have TWO (2) CHALLENGES today! <BR> <BR> #1) Get in AT LEAST 8 glasses of water <BR> #2) Take all your multi-vitamins and medication that you need for a healthy body <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great Friday! <BR> Fri, 29 Dec 2017 00:28:12 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68176629 Happy Thursday to you! <BR> <BR> Your challenge today is to tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a while (more than a month) - Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long while - Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! Remember to drink your water, have a nutritious sna... Wed, 27 Dec 2017 22:20:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68170782 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! Tue, 26 Dec 2017 23:03:29 EST monday-tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68157822 there will be no challenges on Christmas day Monday and Tuesday.......... <BR> wishing everyone all the belssings of Christmas........... <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2bb7f2f2-8a1e-4813-8da3-4277594161d9.jpg"> Sun, 24 Dec 2017 09:14:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68145532 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 21 Dec 2017 23:20:54 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68139886 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Wed, 20 Dec 2017 23:07:25 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68133836 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 19 Dec 2017 21:52:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68128751 Happy Tuesday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. Have you gotten to this point? Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &amp; half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your challenge today is... Mon, 18 Dec 2017 23:23:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68123216 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 18 Dec 2017 00:00:27 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68106606 Happy Friday to you! <BR> <BR> Your challenge today is to IMPROVE YOUR ENVIRONMENT. <BR> Today would be a great day to: <BR> <BR> *Clean house <BR> *Put away laundry <BR> *Go through your house for items to donate <BR> *Clean out the fridge &amp; pantry of tempting foods <BR> *Wash &amp; detail your car <BR> *Garden <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> <BR> <BR> Have a great Friday! Thu, 14 Dec 2017 23:01:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68101190 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Thu, 14 Dec 2017 00:24:04 EST Another Challenge to check out http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8065x68098890 2018 Winter 5% Challenge Invitation <BR> <BR> This is your invitation! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2018 Winter 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise &amp; healthy lifestyle habits. Let’s have fun, make new friends and get in shape! The challenge starts in Saturday, January 6th, 2018!. Please click on this link to joi... Wed, 13 Dec 2017 14:10:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68095661 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, 12 Dec 2017 23:43:58 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68090090 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial to end <BR> <BR> Y... Tue, 12 Dec 2017 00:08:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68083740 Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR> *Diet Soda <B... Sun, 10 Dec 2017 23:52:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68066990 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 7 Dec 2017 23:49:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68060818 Happy Thursday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> DRINK 8 GLASSES OR MORE OF WATER <BR> <BR> Get out your recyclable bottle first thing in the morning, and fill it up. <BR> Take a sip here and there. <BR> Before you know it, you have had your water for the day. <BR> <BR> Have a HYDRATING Thursday! Wed, 6 Dec 2017 23:15:18 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68054074 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Tue, 5 Dec 2017 21:58:21 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68042495 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday <BR> Mon, 4 Dec 2017 01:55:32 EST let;s offer Decemenber birthday wishes here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x68026133 <em>236</em> <em>236</em> <em>236</em> <BR> <BR> Happy Birthday December Babies. <BR> <BR> <BR> 11th Sparkversary - IAMAGEMLOVER <BR> 31-Birthday - IAMAGEMLOVER <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=IA<BR>MAGEMLOVER </link> <BR> <BR> <BR> <BR> <BR> Happy Birthday to you. Have (or hope you had) a wonderful day and give yourself the best present ever...the present of better health, stronger muscles, more energy...make healthier choices in eating, stay hydrat... Fri, 1 Dec 2017 10:34:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68023856 Happy Friday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> The weekend is almost here. Let's kick i... Fri, 1 Dec 2017 00:22:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68017474 Happy Thursday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE! <BR> This is one of my favorite challenges. I believe by just showing kindness to others, you not only make your day great, but you make the day of those you are kind to. <BR> <BR> Try to do 3-5 kind acts throughout your day. Try something like: <BR> <BR> *Letting some in front of you in traffic <BR> *Let someone go ahead of you in line <BR> *Give a compliment out of the blue <BR> *Do someone's work/ch... Wed, 29 Nov 2017 23:11:44 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68011444 Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GO... Tue, 28 Nov 2017 23:16:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x68005113 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! <BR> Mon, 27 Nov 2017 22:29:21 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67999368 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 27 Nov 2017 00:20:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67981590 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, 24 Nov 2017 01:52:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67976082 Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? <BR> If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). <BR> Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roas... Wed, 22 Nov 2017 23:56:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67969537 Happy Wednesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a great Wednesday! <BR> Tue, 21 Nov 2017 22:25:27 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67956434 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! <BR> Sun, 19 Nov 2017 21:26:23 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67938955 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 17 Nov 2017 01:33:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67932032 Happy Thursday to you! <BR> <BR> It is MEASURE time! The 15th of each month, we take our measurements. Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR> Suggested pla... Wed, 15 Nov 2017 23:45:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67924714 <BR> Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DA... Tue, 14 Nov 2017 21:43:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67918362 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 13 Nov 2017 23:32:25 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67911710 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Sun, 12 Nov 2017 23:18:41 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67891360 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 9 Nov 2017 20:54:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67884971 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Wed, 8 Nov 2017 22:51:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67877688 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 7 Nov 2017 22:44:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67870855 Happy Tuesday to you! <BR> <BR> <BR> YOUR CHALLENGE: <BR> <BR> The challenge today is to get in 3-5 servings of fresh or steamed vegetables. Try to avoid canned, overly processed, or overcooked vegetables. <BR> A great way to get in your vegetables can be: <BR> <BR> *Having a salad <BR> *Steaming in the microwave or in a steamer <BR> *Grilling <BR> *Have freshly chopped vegetables for a healthy snack <BR> <BR> Have a FULL OF VITAMINS &amp; NUTRITIONAL GOODNESS. <BR> <BR> Have a... Mon, 6 Nov 2017 22:13:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67863314 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 5 Nov 2017 20:59:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67843144 Happy Friday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> Have a great Friday!! <BR> Thu, 2 Nov 2017 22:13:24 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67836455 Happy Thursday to you! <BR> <BR> You made it through Halloween. Whew! <BR> Now it is time to tone up and continue your healthy lifestyle before the "big holidays" arrive. <BR> <BR> Anyone here been tempting with treats at: work, school, church, or with family/friends? <BR> This time of year is full of sweet delicacies that sabotage our new healthy lifestyle. <BR> How do we combat these little "Whoops!" moments? WITH EXERCISE! <BR> <BR> Your challenge today is to BURN OFF 300 OR MORE ... Wed, 1 Nov 2017 23:09:50 EST let's offer our November Birthday wishes here.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x67828516 <em>144</em> <em>19</em> <em>410</em> <em>179</em> <em>107</em> <em>409</em> <BR> <BR> <BR> NOVEMBER BIRTHDAY.... <BR> <BR> LET'S ALL WISH EVERYONE A HAPPY BIRTHDAY.......... <BR> <BR> <BR> <BR> NOLAHORSERIDER-20th <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=NO<BR>LAHORSERIDER </link> <BR> <BR> <BR> WILLOW49 -28th. <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=WI<BR>LLOW49 </link> <BR> <BR> <BR> <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> ... Tue, 31 Oct 2017 22:09:35 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67828492 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase t... Tue, 31 Oct 2017 22:05:50 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67815363 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your ... Sun, 29 Oct 2017 22:39:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67796757 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Fri, 27 Oct 2017 00:08:16 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67790282 <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, 25 Oct 2017 23:11:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67783169 Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GO... Tue, 24 Oct 2017 21:39:15 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67777575 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET 8 HOURS OF SLEEP. <BR> For many of us, getting a full night of sleep is next to impossible. In order to complete this challenge, you need to turn off the television, or put down the book. <BR> <BR> Take a warm bath, put on your jammies, and GET SOME SLEEP! <BR> <BR> Have a SWEET DREAMS Tuesday! Tue, 24 Oct 2017 00:52:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67770796 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Sun, 22 Oct 2017 22:40:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67752481 Happy Friday to you! <BR> <BR> Are you in a place in your life where you need to forgive or confront someone/something and MOVE ON? <BR> Is this thing effecting your weight loss efforts? <BR> Can you confront this thing (whether in my mind, on the phone, in a letter, etc.) and MOVE ON? <BR> <BR> If you aren't dealing with an item like this, GREAT! <BR> Your challenge is to think of someone that you haven't said "hello" to in a while and give them a call, send them a card/letter, or sen... Thu, 19 Oct 2017 22:45:05 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67746457 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to ENHANCE YOUR EXERCISE WITH A PIECE OF EQUIPMENT such as: <BR> <BR> *Pedometer <BR> *Gym Equipment <BR> *Stability Ball <BR> *Resistance Bands <BR> *Hand/Ankle Weights <BR> *Trampoline <BR> *Hula Hoop <BR> *Weighted Vest <BR> *Medicine Ball <BR> *Yoga/Pilates Equipment <BR> *Homemade weights (ie Soup cans, bottled water, etc) <BR> <BR> If you can think of another piece of equipment, please share it with the team. <BR> <BR> H... Wed, 18 Oct 2017 22:52:47 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67740104 Happy Wednesday to you! <BR> <BR> Your challenge today is to stay within your calorie range. <BR> I know that this challenge is easy for some, but for others it is VERY TOUGH. <BR> When I say stay within your calories, I don't mean just by eating carbs and protein. <BR> Really try to get in a HEALTHY, WELL-BALANCED day by eating foods from ALL the food groups (except from the "junk food" group). <BR> <BR> Stay within your calories and EAT WELL. <BR> You can do this! <BR> <BR> Have a... Tue, 17 Oct 2017 23:12:55 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67733844 <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Tuesday! <BR> <BR> Mon, 16 Oct 2017 22:59:45 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67727818 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a busy week.. <BR> <BR> Have a FANTASTIC Monday! Mon, 16 Oct 2017 00:45:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67708939 Happy Friday to you! <BR> <BR> How does it make you feel when you get a compliment out of the blue? <BR> Makes your day a bit brighter, doesn't it? <BR> <BR> Your challenge today is to GIVE FIVE UNEXPECTED COMPLIMENTS. <BR> This can be to a family member, co-worker, Spark Member, or complete stranger. <BR> Make the day of five people with your kind words. <BR> <BR> Just think about this.... <BR> <BR> "Kind words can be short and easy to speak, but their echoes are truly endless." -... Thu, 12 Oct 2017 23:32:02 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67702444 Happy Thursday to you! <BR> <BR> Your challenge today is to DO ONE STRENGTH TRAINING EXERCISE (and appropriate reps) IN EACH OF THE FOLLOWING: <BR> <BR> *Arms/Shoulders <BR> *Core (including back) <BR> *Legs/Hips <BR> <BR> You got it! <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a great Thursday! <BR> Wed, 11 Oct 2017 23:03:15 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67695661 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Tue, 10 Oct 2017 21:02:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67689694 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 9 Oct 2017 21:31:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67683749 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Mon, 9 Oct 2017 01:28:03 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67665156 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Thu, 5 Oct 2017 22:46:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67659031 Happy Thursday to you! <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 4 Oct 2017 22:51:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67652450 Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? <BR> Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, fee... Tue, 3 Oct 2017 22:48:19 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67646413 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC... Mon, 2 Oct 2017 23:14:10 EST lets offer our OCTOBER birthday wishes here.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x67639623 <em>409</em> <em>410</em> <em>144</em> <em>409</em> <BR> <BR> Don't forget to visit everyone's SparkPages to wish them a Happy Birthday! <BR> <BR> Happy OCTOBER Birthdays To: <BR> <BR> SKETCHYWESTIE-1st (aka Cynthia) <BR> <link>www.sparkpeople.com/mypage.asp?id=SK<BR>ETCHYWESTIE </link> <BR> <BR> BEATLETOT-14TH <BR> <link>www.sparkpeople.com/mypage.asp?id=BE<BR>ATLETOT </link> <BR> <BR> CHOCTAW_4-29TH .....has no page <BR> <BR> 28th - 1Bobbbi_60 - 61st Birthday has no... Sun, 1 Oct 2017 23:10:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67639201 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 1 Oct 2017 22:03:41 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67621533 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> sandwich <BR... Fri, 29 Sep 2017 01:47:00 EST thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67614957 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Wed, 27 Sep 2017 22:50:57 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67608289 Have a happy Wednesday! <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 26 Sep 2017 22:17:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67601994 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 25 Sep 2017 22:06:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67595330 Happy Monday To You! <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 24 Sep 2017 20:39:13 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67579785 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 22 Sep 2017 00:52:39 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67574204 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Thu, 21 Sep 2017 01:15:09 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67567422 Happy Wednesday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Wednesday! <BR> Tue, 19 Sep 2017 22:53:53 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67561843 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Tuesday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FR... Mon, 18 Sep 2017 23:50:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67555121 Happy Monday to You! <BR> <BR> Your challenge today is to BURN 400 CALORIES THR0UGH CARDIO EXERCISE. <BR> <BR> Let's start the week right. <BR> Get moving team!! <BR> <BR> Have a great Monday! Sun, 17 Sep 2017 22:07:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67538215 Happy Friday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a SUNSHINE Day Friday! Thu, 14 Sep 2017 23:53:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67531972 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, 13 Sep 2017 22:56:13 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67525914 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 12 Sep 2017 22:56:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67520186 <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> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 11 Sep 2017 23:48:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67513306 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 10 Sep 2017 21:31:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67497349 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your ... Fri, 8 Sep 2017 00:49:10 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67490580 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> ***Remember to work at your own pace and fitness level*** <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a great workout Thursday! Wed, 6 Sep 2017 23:28:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67484445 Happy Wednesday to you! <BR> <BR> Your challenge today is to DRINK AT LEAST 8 GLASSES OF WATER. <BR> <BR> Did you know?: <BR> <BR> *You lose water through urination, respiration, and by sweating. <BR> <BR> *If you are very active, you lose more water than if you are sedentary. <BR> <BR> *Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them,... Tue, 5 Sep 2017 23:44:39 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67478193 <BR> <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Tuesday! Mon, 4 Sep 2017 23:40:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67471945 <BR> <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! Sun, 3 Sep 2017 23:03:54 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67454025 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, 31 Aug 2017 23:04:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67448435 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Thu, 31 Aug 2017 00:08:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67441896 Have a great Wednesday! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today <BR> <BR> Happy Wednesday to you! Tue, 29 Aug 2017 23:12:25 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67435900 <BR> Have a happy Tuesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Mon, 28 Aug 2017 22:32:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67429753 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to DO 3-5 DIFFERENT EXERCISES THAT FOCUS ON FIRMING UP YOUR ARMS. <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises targeting arms in the Spark Fitness area. <BR> <BR> <BR> Have a great Monday! <BR> Sun, 27 Aug 2017 21:54:05 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67413428 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 25 Aug 2017 00:52:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67407317 Happy Thursday to you! <BR> <BR> Your challenge today is to DO STRENGTH TRAINING or Cardio (and appropriate reps) IN EACH OF THE FOLLOWING: <BR> <BR> *Arms/Shoulders <BR> *Core (including back) <BR> *Legs/Hips <BR> <BR> You got it! <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a great Thursday! Wed, 23 Aug 2017 23:04:37 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67401597 <BR> Happy Wednesday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. Have you gotten to this point? Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &amp; half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your challenge ... Tue, 22 Aug 2017 23:52:24 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67395537 Happy Tuesday to you! <BR> <BR> Today's challenge is to WORK YOUR HEART. <BR> <BR> It is a cardio day. Work your heart, large muscles, and BURN CALORIES! <BR> <BR> The activity and intensity level are up to you. <BR> The goal is to GET MOVING FOR AT LEAST 20 MINUTES. <BR> <BR> You can do this! <BR> <BR> Have a Great Tuesday! Mon, 21 Aug 2017 23:31:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67389046 Happy monday to you! <BR> <BR> Your challenge today is to IMPROVE YOUR ENVIRONMENT. <BR> Today would be a great day to: <BR> <BR> *Clean house <BR> *Put away laundry <BR> *Go through your house for items to donate <BR> *Clean out the fridge &amp; pantry of tempting foods <BR> *Wash &amp; detail your car <BR> *Garden <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> <BR> <BR> Have a great Monday! Sun, 20 Aug 2017 21:55:56 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67372766 Happy Friday to you! <BR> <BR> Your challenge today is to tailor your cardio workout to your fitness level. If you are: <BR> <BR> *New to Exercise - Try to get in 30 minutes of continuous cardio. <BR> <BR> *Have been exercising for a while (more than a month) - <BR> Try to get in 45 minutes of continuous cardio. <BR> <BR> *Have been exercising for a long while - <BR> Try to get in 60 minutes of continuous cardio. <BR> <BR> YOU CAN DO THIS! <BR> Remember to drink your water, have ... Fri, 18 Aug 2017 00:37:57 EST 12 Tips for Walking When You Have Bad Knees http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=27726x8065x67372238 12 Tips for Walking When You Have Bad Knees <BR> Keep Moving When You Have Arthritis and Other Types of Knee Pain <BR> By Wendy Bumgardner <BR> <BR> Bad knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. If you have knee pain due to osteoarthritis or other causes, you don't have to let that keep you from starting a walking program. <BR> <BR> A regular program of walking can reduce stiffness and inflammation and it won't mak... Thu, 17 Aug 2017 22:39:26 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67367004 <BR> <BR> <BR> Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. Get moving! <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a commercial to end <BR> ... Wed, 16 Aug 2017 23:18:19 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67361409 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 16 Aug 2017 00:34:20 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67355083 Happy Tuesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GOAL... Mon, 14 Aug 2017 22:19:13 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67349633 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Mon, 14 Aug 2017 01:03:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67332249 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, 11 Aug 2017 01:17:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67325727 <BR> Happy Thursday to you! <BR> <BR> As our team continues to quickly grow in members I thought we could encourage one another. <BR> <BR> There are so many new faces on our board (as you can see if you scroll down on the team home page). Many of us also blog what is going on in our lives. <BR> <BR> Your challenge today is to find 3-5 members of the Team and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR... Wed, 9 Aug 2017 23:21:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67319677 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Wed, 9 Aug 2017 01:56:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67313391 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Mon, 7 Aug 2017 23:51:55 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67307022 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! <BR> <BR> ps: am away until next sunday night am hoping my computer continue... Sun, 6 Aug 2017 23:15:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67290579 <BR> <BR> Happy Friday to you! <BR> <BR> Whew! <BR> <BR> What a week! <BR> <BR> Have had many computer issues over the last while........ <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 4 Aug 2017 02:12:09 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67277613 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THE WEEK'S CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the i... Tue, 1 Aug 2017 22:31:47 EST let's offer our AUGUST Birthday wishes here....... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x67276755 <em>236</em> <em>236</em> <em>236</em> <BR> <BR> <em>26</em> <em>410</em> <em>409</em> <em>129</em> <em>26</em> <BR> <BR> August Birthdays/Anniversaries................ <BR> <BR> BABYGURL3581-1 wedding anniversary <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=BA<BR>BYGURL3581 </link> <BR> <BR> HAPPY BIRTHDAY TO THISE BORN IN AUGUST!! <em>410</em> <BR> <BR> The Older You Get...The Wiser You Become! <BR> <BR> Hope i Didn't forget anyone...please let me kn... Tue, 1 Aug 2017 19:40:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67271142 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 31 Jul 2017 23:00:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67264326 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 30 Jul 2017 22:09:36 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67247501 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, 28 Jul 2017 00:01:03 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67241607 Happy Thursday to you! <BR> <BR> Shorts season is here . <BR> There isn't a better time to get our legs trim and toned than now. <BR> <BR> Your challenge today is to do an exercise (or several if you are doing strength training) to tone up your legs. Some activities could be: <BR> <BR> *Strength training your lower body (i.e. squats, lunges, leg lifts, etc.) <BR> *Bicycling (Spinning class) <BR> *Rowing <BR> *Step Aerobics <BR> *Kickboxing (Turbo Jam &amp; Tae Bo too!) <BR> *Jogg... Thu, 27 Jul 2017 00:13:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67235194 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Tue, 25 Jul 2017 23:25:27 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67229110 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. <BR> Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> ****or anything else that will give you more points**** <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> Mon, 24 Jul 2017 23:46:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67222920 Happy Monday to you! <BR> <BR> How was everyone's weekend? <BR> Did you get a bunch accomplished? <BR> <BR> <BR> Your challenge today is to WORK YOUR CORE! <BR> You can do any (or all) of the following or come up with your own: <BR> <BR> *Do at least THREE exercises (and appropriate reps) that work your CORE area. Spark Fitness has great suggestions for core exercises. <BR> <BR> *Take a class such as kickboxing or martial arts. <BR> <BR> *Do an exercise video that focuses on your... Sun, 23 Jul 2017 22:46:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67205922 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 20 Jul 2017 21:53:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67200091 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Wed, 19 Jul 2017 22:56:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67194281 Happy Wednesday to you! <BR> <BR> Your challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> Don't have daily goals posted for yourself? Today is the d... Tue, 18 Jul 2017 23:21:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67188239 <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, 17 Jul 2017 23:33:20 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67181851 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! Here are some <BR> suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a commercial to end <BR> You get the id... Sun, 16 Jul 2017 22:17:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67164593 Happy Friday to you! <BR> <BR> Your challenge for Friday is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) REST - Just kick back and enjoy your day. <BR> <BR> <BR> Have a FANTASTIC Friday! Thu, 13 Jul 2017 23:46:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67158059 <BR> <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. ... Wed, 12 Jul 2017 23:05:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67152002 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Wed, 12 Jul 2017 00:30:44 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67145302 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET 8 HOURS OF SLEEP. <BR> For many of us, getting a full night of sleep is next to impossible. In order to complete this challenge, you need to turn off the television, or put down the book. <BR> <BR> Take a warm bath, put on your jammies, and GET SOME SLEEP! <BR> <BR> Have a SWEET DREAMS Tuesday! Mon, 10 Jul 2017 23:32:31 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67138543 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Sun, 9 Jul 2017 22:38:10 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x67126542 Hi. My name is Shelly and Iive in GA. I am about to turn 41 and have been battling with my weight for more than ten years. I have bad knees which makes it often difficult to work out, but I am determined to get in shape and stay the course this time. I would like advice and tips from anyone on best foods recipes and best exercises. I am a picky eater and maybe there is another out there that has tips for me. Does anyone have ideas about good workouts that will burn calories, but will not... Fri, 7 Jul 2017 21:38:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67114579 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> You say you are going to a bar-b-que? Why not bring the tossed salad or vegetables for the grill? <BR> Treat yourself to a fresh fruit smoothie. <BR> <BR> Even if you are having special "food", you can still fit in healthy food choices. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 5 Jul 2017 22:16:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67108565 Have a happy Wednesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 4 Jul 2017 21:53:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67103475 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Tue, 4 Jul 2017 00:33:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67096692 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 2 Jul 2017 21:55:41 EST Acupuncture http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8065x67082516 Has anyone else had acupuncture for their knee pain. The physiotherapist does about 15 minutes each time I get a session. I'm not sure if it's helping or not. Doesn't hurt except once. <em>211</em> Fri, 30 Jun 2017 14:31:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67079574 Have a happy Friday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 30 Jun 2017 01:43:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67072998 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, 28 Jun 2017 23:35:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67066334 <BR> <BR> Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF ... Tue, 27 Jun 2017 21:24:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67061351 <BR> Happy tuesday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? <BR> How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> Have a great Tuesday! Tue, 27 Jun 2017 01:01:42 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67054969 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. <BR> You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <... Sun, 25 Jun 2017 23:57:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67037908 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your ... Fri, 23 Jun 2017 00:15:01 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67032255 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC Thursda... Thu, 22 Jun 2017 00:16:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67026207 Happy Wednesday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Wednesday! Tue, 20 Jun 2017 23:57:45 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67020449 <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> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday Mon, 19 Jun 2017 23:14:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x67014722 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 18 Jun 2017 23:31:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66998618 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 16 Jun 2017 01:07:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66992875 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Thu, 15 Jun 2017 00:52:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66987173 Happy Wednesday to you! <BR> <BR> Your challenge today is to RELIEVE OR WALK AWAY FROM STRESS. <BR> <BR> When you find yourself in a stressful situation today, try one or more of the following: <BR> <BR> *If possible, remove yourself from the situation completely <BR> <BR> *Count to 10, 20, etc. to calm yourself down before dealing with the situation <BR> <BR> *Go for a walk to clear your mind <BR> <BR> *Delegate the situation to someone else <BR> <BR> *Mentally tell yourself that you... Wed, 14 Jun 2017 00:54:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66980834 <BR> <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 th... Mon, 12 Jun 2017 22:58:12 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66974548 Happy Monday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Monday! <BR> Sun, 11 Jun 2017 21:47:40 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66959585 Happy Friday to you! <BR> <BR> You have TWO challenges today. <BR> They are: <BR> <BR> 1) Do a daily exercise of your choice. <BR> <BR> 2) Get in TEN (10) glasses of water <BR> <BR> Staying hydrated is very important. <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Friday! Fri, 9 Jun 2017 01:16:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66953417 Happy Thursday to you! <BR> <BR> Your challenge today is to WORK YOUR LOWER BODY. <BR> Can you do 3-5 lower body exercises? <BR> <BR> Spark exercises (there are many more under Fitness): <BR> <BR> *Genie Sit <BR> *Squats <BR> *Calf Raises <BR> *Lunges <BR> *Lying Abduction <BR> *Seated leg extensions (w/band too) <BR> <BR> Use your imagination. <BR> The weekend is almost here. <BR> Let's get moving! <BR> <BR> ****always remember to work at your own pace and fitness level****... Thu, 8 Jun 2017 00:51:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66946904 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to TRY SOMETHING NEW. <BR> This could be: <BR> <BR> *A healthy food, recipe, beverage, or restaurant <BR> <BR> *An exercise or piece of equipment incorporated into exercise <BR> <BR> *Tackling something in your life that you have never done before (i.e. a project, facing a fear, etc.) <BR> <BR> *A new way of doing something that you do regularly <BR> <BR> These are just some suggestions. <BR> What will you do that i... Tue, 6 Jun 2017 23:49:48 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66940707 Happy Tueday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC Tue... Mon, 5 Jun 2017 23:45:06 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66933886 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to watch your carbohydrate and refined sugars. <BR> Stick to whole grains, rolled oats, and low sugar foods. <BR> Try to keep your carbohydrate level between the low and middle of your range. Carbohydrates are not the only food that will help you to feel satisfied. <BR> Why not try: <BR> <BR> *Low fat proteins (poultry, fish, lean cuts of beef) <BR> *Raw fruits/vegetables <BR> *Legumes and soy <BR> <BR> Hope all have a FA... Sun, 4 Jun 2017 22:22:14 EST lets offer our JUNE birthday wishes.. .... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x66916826 <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> <BR> HAPPY BIRTHDAY TO OUR JUNE TEAM MEMBERS!! <BR> <BR> <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> <BR> JUNE <BR> <BR> WVROSE1 - 9th - anniversary <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=WV<BR>ROSE1 </link> <BR> <BR> DMS1946-19th <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=DM<BR>S1946 </link> <BR> <BR> AQUAGIRL08-23rd <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=AQ<BR>UA... Thu, 1 Jun 2017 23:32:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66916798 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 1 Jun 2017 23:28:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66909818 Happy Thursday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a great Thursday! <BR> Wed, 31 May 2017 23:01:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66903643 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is this: <BR> Can you cut your daily sugar or switch your regular sugary foods for lighter versions? <BR> Instead of: <BR> <BR> *A regular soda - Try a diet soda <BR> *A spoon of sugar in your coffee - Try a partial packet of artificial sweetener <BR> *Regular chocolate - Try a sugar-free version <BR> <BR> As Spark says: Take small steps! What small change can you make today? <BR> <BR> P.S. Get in AT LEAST 8 glasses of wa... Tue, 30 May 2017 23:24:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66897578 <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. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing challenges <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 29 May 2017 23:51:20 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66891020 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to do as many of the choices you can from the liist below: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eating a fruit and/or vegetable every day <BR> 3-Not eating in front of the TV <BR> 4-No soda or coffee <BR> 5-Eat breakfast every morning <BR> 6-No candy or potato chips <BR> <BR> Tell is how you did! <BR> <BR> Have a great Monday! <BR> <BR> Sun, 28 May 2017 21:20:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66874334 <BR> <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> P... Thu, 25 May 2017 23:00:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66868683 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> Take time out of your day to spoil yourself. <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for YOU. <BR> ... Wed, 24 May 2017 23:36:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66862663 <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, 23 May 2017 23:30:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66856315 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 22 May 2017 22:45:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66849893 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Sun, 21 May 2017 22:43:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66833726 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, 19 May 2017 00:11:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66827550 <BR> <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there.... Wed, 17 May 2017 22:30:09 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66821977 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC ... Tue, 16 May 2017 22:53:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66816148 Happy Tuesday to you! <BR> <BR> 1. Get 60 minutes of cardio exercise.....go to the gym, go for a long walk, or even break it up into smaller intervals of 10 or 15 minutes at a time. <BR> <BR> 2. Stay within calorie range, drink at least 8 glasses of water every day, take your vitamins and get enough protein. <BR> <BR> 3 Track it all....your water, your food, protein and/or any other vitamins or minerals that you want to watch. <BR> <BR> <BR> Have a great tuesday!! Mon, 15 May 2017 23:30:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66809955 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>.asp </link> <BR> <BR> Need a bit more of a challenge? <BR> <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great... Sun, 14 May 2017 22:54:19 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66793545 <BR> <BR> Happy Friday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put... Thu, 11 May 2017 23:13:53 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66787432 <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! Wed, 10 May 2017 23:30:06 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66781821 Happy Wednesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bet... Wed, 10 May 2017 00:00:31 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66775252 <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Tuesday! <BR> Mon, 8 May 2017 22:00:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66769626 <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit ... Sun, 7 May 2017 23:50:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66751487 Happy Friday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. Have you gotten to this point? Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &amp; half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your challenge today is ... Thu, 4 May 2017 22:25:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66745841 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Happy Thusday to you! Wed, 3 May 2017 23:53:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66738892 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 2 May 2017 21:40:51 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66725346 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 30 Apr 2017 22:29:38 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66708009 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, 28 Apr 2017 00:17:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66694816 <BR> <BR> Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or... Tue, 25 Apr 2017 22:26:13 EST Antibiotics Before Dental Work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=27726x8065x66694706 Antibiotics Before Dental Work <BR> <BR> <BR> By Jonathan Cluett, MD - Reviewed by a board-certified physician. <BR> Updated May 09, 2016 <BR> Patients who have joint replacement surgery are at risk for developing infections of their implanted joints. During dental procedures and other invasive medical procedures, bacteria can enter the bloodstream and circulate through the body. If bacteria traveling through the bloodstream find implanted joints, the body's immune system has a difficult... Tue, 25 Apr 2017 22:04:20 EST Infection of a Joint Replacement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=27726x8065x66694623 Infection of a Joint Replacement <BR> <BR> By Jonathan Cluett, MD - Reviewed by a board-certified physician. <BR> Updated September 03, 2016 <BR> Infections of joint replacements can become a very serious problem. An infection can result in needing to remove the implanted joint. The most commonly performed joint replacements are knee replacements, hip replacements, and shoulder replacements. Much less commonly, other joints, such as elbows, wrists, and ankles, are being replaced. <BR> <BR> ... Tue, 25 Apr 2017 21:44:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66689208 Happy Tuersday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Tue, 25 Apr 2017 00:54:55 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66682077 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto... Sun, 23 Apr 2017 23:32:52 EST Tuesday and Wednesday Challenges http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66644082 I wont have computer access tomorrow or Wednesday, so i'm posting both challenges now. <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. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! <BR> <BR> <BR> <BR> <B... Mon, 17 Apr 2017 23:16:16 EST Monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66636943 Happy Monday to you! <BR> <BR> <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? 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, 16 Apr 2017 22:51:39 EST Friday Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66618713 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 13 Apr 2017 21:46:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66612419 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, 12 Apr 2017 22:15:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66605854 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 11 Apr 2017 22:13:42 EST Tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66599288 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 10 Apr 2017 22:23:40 EST Monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66588749 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! <BR> Sun, 9 Apr 2017 11:38:39 EST Friday Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66573261 SO sorry I missed todays!! emergency last night and in the aftermath today I missed it. but here is Fridays!! <BR> <BR> Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Enjoy the special dishes that you don't usually have throughout the year. <BR> Don't b... Thu, 6 Apr 2017 22:55:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66560303 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, 4 Apr 2017 22:11:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66554468 Happy Tuesday to you! <BR> <BR> Your challenge today is to do something that makes YOU truly happy. <BR> It could be a million things. Here are few ideas: <BR> <BR> *Sleep in or take a nap <BR> *Call or see a dear friend <BR> *Play a board game with the family <BR> *Curl up with your favorite beverage and a good book <BR> *Watch a special movie or go to one <BR> *Ask someone special for a back or foot massage <BR> *Go hiking, swimming, bike riding, etc. <BR> *Take a long, hot bath... Tue, 4 Apr 2017 00:04:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66547486 <BR> <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walk... Sun, 2 Apr 2017 23:36:22 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66528817 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, 30 Mar 2017 22:31:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66522813 <BR> Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). <BR> Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roas... Wed, 29 Mar 2017 23:45:07 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66516238 Happy Wednesday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Wednesday! <BR> Tue, 28 Mar 2017 23:12:21 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66510928 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the... Tue, 28 Mar 2017 00:54:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66504187 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 26 Mar 2017 23:28:49 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66486272 Happy Friday to you! <BR> <BR> Your challenge today is: <BR> <BR> 1) Give 2 Spark Goodies to some "just because". It could be for a post you liked. It could be to cheer someone up. It could be for job well done. <BR> <BR> 2) Give 1 Spark Goodie to YOURSELF. What have you done lately that you need a pat on the back for? Send yourself a goodie and a note saying that you are proud of yourself because.... <BR> <BR> Have a great Friday! <BR> Thu, 23 Mar 2017 22:20:03 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66480496 Happy Thursday to you! <BR> <BR> Your challenge today is to GO FASTER, HARDER, AND LONGER! <BR> <BR> It doesn't matter if you are scheduled for cardio or strength training today, your challenge is to push yourself. Make your exercise(s): <BR> <BR> *Harder-as in more resistance or a more difficult level <BR> *Longer-as in do more repetitions or go further <BR> *Faster-as in covering the same distance, but at a quicker pace <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday!... Thu, 23 Mar 2017 00:19:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66473665 Happy Wednesday to you! <BR> <BR> You have TWO (2) CHALLENGES today! <BR> <BR> #1) Get in AT LEAST 8 glasses of water <BR> #2) Take all your multi-vitamins and medication that you need for a healthy body <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a WELL HYDRATED Wednesday! Tue, 21 Mar 2017 23:25:38 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66467555 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Tue, 21 Mar 2017 00:38:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66460100 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday <BR> Sun, 19 Mar 2017 22:43:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66442499 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 17 Mar 2017 00:42:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66436259 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! <BR> A round the 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there.... Wed, 15 Mar 2017 23:59:41 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66429803 Happy Wednesday to you! <BR> <BR> Your challenge today is to do any Spark Fitness Video. <BR> Use the link below to get to the Spark Fitness Video page. <BR> Once you have done one of the workouts, share with the group which one you did and what you thought of it. <BR> <BR> <link>www.sparkpeople.com/resource/videos.<BR>asp </link> <BR> <BR> It is that easy! <BR> <BR> Have a GREAT Wednesday! <BR> Tue, 14 Mar 2017 23:32:10 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66423733 Have a great Tuesday! <BR> <BR> UPDATE YOUR SPARKPAGE! <BR> <BR> When you post to a board, many folks click on your photo and read your Sparkpage. <BR> I am sure you have done it too. <BR> You find a picture or post that is interesting and click to learn more about that person. <BR> <BR> Your challenge today is to update your Sparkpage. <BR> If you haven't started your page, <BR> GET TO IT! <BR> Folks want to know about you. <BR> Already have a Sparkpage going? <BR> GREAT! Today ... Mon, 13 Mar 2017 23:55:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66415791 Happy Monday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool or the park <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Monday! <BR> Sun, 12 Mar 2017 21:06:14 EST no birthday's in MARCH http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x66410016 NO March Birthday's this year hope i didn't miss anyone???!!! <BR> <BR> HAPPY ST PATRICKS DAY EVERYONE........ <BR> <BR> <BR> <em>137</em> <em>437</em> <em>440</em> <em>439</em> <em>137</em> <BR> Sat, 11 Mar 2017 22:32:13 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66398327 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 10 Mar 2017 00:59:51 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66391955 Happy Thursday to you! <BR> <BR> Your challenge today is to EAT WHOLE, HEALTHY, &amp; HEARTY! <BR> That means that you need to concentrate on eating: <BR> <BR> *Whole Grains <BR> *Healthy foods that are NOT fried or full of unhealthy fats, full of sugar, or full of sodium <BR> *Lean meats <BR> *Lowfat dairy products <BR> *Healthy fats that are full of Omega 3 acids (nuts, olive oil, flax seeds, etc.) <BR> <BR> Also, remember to drink HEALTHY beverages that aren't full of sugar or e... Thu, 9 Mar 2017 01:08:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66384697 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to TRY SOMETHING NEW. <BR> <BR> This could be: <BR> <BR> *A healthy food, recipe, beverage, or restaurant <BR> <BR> *An exercise or piece of equipment incorporated into exercise <BR> <BR> *Tackling something in your life that you have never done before (i.e. a project, facing a fear, etc.) <BR> <BR> *A new way of doing something that you do regularly <BR> <BR> These are just some suggestions. <BR> What will you do ... Tue, 7 Mar 2017 23:43:52 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66377075 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. <BR> Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> Have a great Tuesday!! Mon, 6 Mar 2017 22:38:15 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66369687 Happy Monday to you! <BR> <BR> Your challenge today is to DO 3-5 DIFFERENT EXERCISES THAT FOCUS ON FIRMING UP YOUR ARMS. <BR> Feel free to use weights, bands, etc. to increase the difficulty of your work-out. <BR> There are great suggestions for exercises targeting arms in the Spark Fitness area. <BR> <BR> <BR> Have a great Monday! Sun, 5 Mar 2017 22:21:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66349208 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Fri, 3 Mar 2017 00:44:05 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66341887 <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! Thu, 2 Mar 2017 00:31:37 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66332964 Have a great Wednesday! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today? <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> <BR> Happy Wednesday to you! <BR> Tue, 28 Feb 2017 22:05:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66325766 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to update your Sparkpage. <BR> If you haven't started your page, GET TO IT! <BR> Folks want to know about you. <BR> Already have a Sparkpage going? <BR> GREAT! <BR> <BR> Today you can: <BR> <BR> *Add a new picture <BR> *Add a favorite saying, song lyrics, etc. that inspire you <BR> *Add to your journal entry (or start one) <BR> *Post your goals for the coming year <BR> *Tell folks what you love about Spark <BR> <BR... Mon, 27 Feb 2017 21:18:16 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66318833 Happy Monday To You! <BR> <BR> I thought we could start off the week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY FRIDAY! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 26 Feb 2017 22:43:17 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x66291922 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of any Teams you belong to and encourage them. You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail or even a goodie! <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday! <BR> Wed, 22 Feb 2017 22:30:13 EST