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AFERRARI's Photo AFERRARI Posts: 31,565
5/30/11 10:03 P

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*****************MAY 31*********************

LAST DAY OF THE MONTH - HOW DID WE DO WITH OUR CALCIUM INTAKE? REMEMBER TO GET ENOUGH EVERY DAY.

LETS FINISH THE MONTH WITH A BANG - WALK FOR 30 - 45 MINUTES AND WALK UP 4-5 FLIGHTS OF STAIRS

HAVE A GREAT DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/27/11 11:08 P

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*********************MAY 28, 29, & 30*************************

ANOTHER LONG WEEKEND....LOL. THIS ONE IS MEMORIAL DAY.

TAKE IT OFF AND ENJOY YOURSELVES. YOU DESERVE A BREAK. JUST REMEMBER TO STAY WITHIN CALORIES AND IF YOU DO OVERINDULGE DON'T SWEAT IT JUST GET BACK ON THE WAGON AS SOON AS YOU CAN.

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/26/11 9:10 P

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**************************MAY 27***********************

PERFECT YOUR POSTURE. MAKE SURE YOU STAND AND SIT UP STRAIGHT.

TODAYS CHALLENGE IS TWOFOLD:

1. DRINK YOUR WATER - MAKE SURE YOU GET YOUR 8 GLASSES IN TODAY
2. DANCE - 45 MINUTES TODAY - YOU CAN BREAK IT UP OR DO IT ALL AT ONCE

HAPPY DANCING

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/25/11 8:24 P

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*********************MAY 26*********************

MAXIMIZE YOUR MAGNESIUM. IT HELPS PREVENT FRACTURES AND BUILDS BONE DENSITY.

TODAYS CHALLENGE IS TO PUMP IRON. PICK YOU FAVORITE 3 EXERCISES AND TRY FOR 3 SETS OF 12 - 15 EACH.



Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/24/11 8:17 P

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********************MAY 25***********************

HOLD THE SALT. TOO MUCH INCREASES CALCIUM LOSS.

TODAY LETS WALK. TRY FOR 60 MINUTES - NOT ALL AT ONCE IF YOU CAN'T.

HAVE A GREAT DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/23/11 9:00 P

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*********************MAY 24**********************

GO FOR THE WEIGHT BEARING EXERCISES TO BUILD BONE.

TRY THIS 20 MINUTE DUMBBELL WORKOUT.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=656


Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/21/11 1:44 P

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****************************MAY 21**************************

LONG WEEKEND SO CHALLENGE IS JUST TO ENJOY

HAVE A GREAT ONE

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/19/11 9:21 P

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************************MAY 20**********************

TEST YOURSELF. FOR THE LADIES YOU SHOULD GET A BONE DENSITY TEST IF YOU ARE OVER 50. MAKE SURE YOU GET ENOUGH CALCIUM.

TODAYS CHALLENGE IS TO BLOG - EITHER HERE ON SPARKPEOPLE OR IN YOUR OWN JOURNAL. IT IS SOMETHING WE SHOULD DO ON A DAILY BASIS.

ALSO LETS DO STEPS. FIND SOME STAIRS AND WALK UP AND DOWN THEM. TRY FOR AT LEAST 3 FLIGHTS OF 16 STEPS.

TGIF

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/18/11 8:11 P

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******************MAY 19************************

GET YOUR DAILY AMOUNT OF VITAMIN C. IT INCREASES YOUR ABILITY TO FORM OPTIMAL BONE STRENGTH. YOU CAN GET IT BY EATING CITRUS FRUITS, TOMATOES, POTATOES, CAULIFLOWER, BROCCOLI, STRAWBERRIES AND MORE.

THE CHALLENGE TODAY IS STRETCHING. I KNOW WE ARE SUPPOSED TO STRETCH AFTER WE EXERCISE BUT LETS FOCUS ON IT SO WE KNOW HOW WE ARE SUPPOSED TO STRETCH WITHOUT HURTING OURSELVES.


www.sparkpeople.com/resource/exercis
e_
demos.asp?exercise_type=stretch


PLEASE CHOOSE ONE FROM CORE, UPPER BODY AND LOWER BODY AND STRETCH

HAVE A GREAT THURSDAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/17/11 9:29 P

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*****************************MAY 18***********************
EAT MORE PRODUCE. EATING MORE FRUITS AND VEGGIES IMPROVES BONE DENSITY. SO AIM FOR AT LEAST 5 SERVINGS EACH DAY.

LETS WORK OUR LEGS TODAY. PLEASE CHOOSE 3 OF YOUR FAVORITE LEG EXERCISES LIKE SQUATS, LUNGES OR JUMPING JACKS AND DO AT LEAST 3 SETS OF 12 - 15 EACH

LETS GET MOVING.

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/16/11 8:38 P

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**********************MAY 17**********************

DID YOU KNOW THAT SWIMMERS HAVE STRONGER BONES THAN NON-SWIMMERS. SO LETS TAKE THE PLUNGE.

TODAYS CHALLENGE IS TO SWIM. TRY A WATER AEROBICS CLASS (THEY ALWAYS HAVE DROP IN), GO TO A LAKE OR A SWIMMING POOL, OR IF YOU JUST CANNOT GET IN THE WATER THEN TRY SWIMMING IN YOUR HOME. YOU WILL FIND A SWIMMING EXERCISE HERE:

www.sparkpeople.com/resource/exercis
es
.asp?exercise=6


HAVE A GREAT SWIM!!!!!!!!!!!!!

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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MOMMA48's Photo MOMMA48 Posts: 570,844
5/16/11 5:29 P

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emoticon

Teams:
STRESSED OUT WOMEN GETTIN' HEALTHY
teams.sparkpeople.com/StressedOut
WomenGettin'Healthy

Make Life Happen teams.sparkpeople.com/LL
Do It for Love teams.sparkpeople.com/DL
Autoimmune Conditions teams.sparkpeople.com/AI
Motivation & So Much More teams.sparkpeople.com/MM
Fabulous 40s, 50s & Up teams.sparkpeople.com/F4


5 Days until:  Happy New Year!
 
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AFERRARI's Photo AFERRARI Posts: 31,565
5/15/11 9:23 P

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*********************MAY16**************
*********

GIVE BEANS A CHANCE. ADD THEM TO SOUPS, STEWS, SALADS AND PASTA AS THEY BOOST CALCIUM.

OUT CHALLENGE TODAY IS TO STAY WITHIN YOUR CALORIE RANGE. EATING TOO MANY OR TOO FEW CALORIES CAN MAKE YOU GAIN WEIGHT.

ALSO PICK YOU FAVORITE VIDEO AND MOVE - IF YOU DON'T HAVE AN EXERCISE VIDEO THEN PICK A CD AND DANCE. YOU CAN DO IT

HAVE A GREAT MONDAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/15/11 2:48 P

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****************************MAY 15*************************

TIME FOR A DAY OFF.

REMEMBER TO GET YOUR CALCIUM IN.



Angela
Coquitlam, BC, Canada
Pacific Time Zone














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MOMMA48's Photo MOMMA48 Posts: 570,844
5/14/11 10:46 A

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Sounds good to me as I love baked fish and you just gave me a great idea for dinner this evening!

Teams:
STRESSED OUT WOMEN GETTIN' HEALTHY
teams.sparkpeople.com/StressedOut
WomenGettin'Healthy

Make Life Happen teams.sparkpeople.com/LL
Do It for Love teams.sparkpeople.com/DL
Autoimmune Conditions teams.sparkpeople.com/AI
Motivation & So Much More teams.sparkpeople.com/MM
Fabulous 40s, 50s & Up teams.sparkpeople.com/F4


5 Days until:  Happy New Year!
 
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AFERRARI's Photo AFERRARI Posts: 31,565
5/13/11 10:33 P

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*****************MAY 14********************

EAT FISH AS THEY ARE GREAT SOURCES OF VITAMIN D AND SOME ARE GOOD SOURCES OF CALCIUM. IF YOU ARE VEGETARIAN THEN GET YOUR OMEGA 3'S IN OTHER WAYS.

TIME TO WORK THE CORE. CRUNCHES TODAY. LETS AIM FOR 3 SETS OF 12 - 15 EACH.

HAVE A GREAT SATURDAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/12/11 10:10 P

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****************MAY 13************************

WATCH YOUR ALCOHOL INTAKE AS IT CAN ROB YOU OF BOTH CALCIUM AND VITAMIN D.

TODAY'S CHALLENGE IS WALKING AND PUMP THAT IRON. PICK YOUR 3 FAVORITE DUMBBELL EXERCISES AND AIM FOR 3 - 4 SETS OF 12 - 15 EACH. ALSO WALK FOR AT LEAST 45 MINUTES.

WE CAN DO THIS...HAVE A GREAT DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/11/11 11:20 P

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*********************MAY 12***********************

STEP IT UP. MAKE SURE YOU DO HIGH IMPACT EXERCISES LIKE DANCING, AEROBICS AND IF YOU CAN RUNNING.

SO TODAYS CHALLENGE IS TO DANCE - LETS AIM FOR DANCING TO 6 SONGS. I FIGURE THAT IS ROUGHLY 30 MINUTES.

HAVE FUN AND HAVE A GREAT THURSDAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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MOMMA48's Photo MOMMA48 Posts: 570,844
5/11/11 8:02 P

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emoticon I can't do the challenge today. Leg and medical problems have done me in today! But, I'm ready to try one tomorrow!

Teams:
STRESSED OUT WOMEN GETTIN' HEALTHY
teams.sparkpeople.com/StressedOut
WomenGettin'Healthy

Make Life Happen teams.sparkpeople.com/LL
Do It for Love teams.sparkpeople.com/DL
Autoimmune Conditions teams.sparkpeople.com/AI
Motivation & So Much More teams.sparkpeople.com/MM
Fabulous 40s, 50s & Up teams.sparkpeople.com/F4


5 Days until:  Happy New Year!
 
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AFERRARI's Photo AFERRARI Posts: 31,565
5/10/11 7:31 P

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**********************MAY11*************
****************

ASK ABOUT YOUR MEDICATION AND MAKE SURE IT DOESN'T AFFECT YOUR CALCIUM INTAKE

LETS TRY THIS:

10 MINUTE KICKBOXING CARDIO WORKOUT


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1251


Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/9/11 8:18 P

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*********************MAY 10*********************

LETS TRY MEATLESS TUESDAY. I KNOW IT IS NORMALLY ON A MONDAY, BUT WE CAN BE DIFFERENT. AND LETS TRY MEATLESS TWICE THIS WEEK.

ALSO TRY THIS:

10 MINUTE CRUNCLESS CORE WORKOUT

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1332


Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/8/11 10:50 P

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SORRY NOT TO HAVE POSTED A CHALLENGE FOR YESTERDAY. I WENT AWAY UNEXPECTEDLY FOR THE WEEKEND AND THERE WERE NOT COMPUTERS. MOTHERS DAY WAS FOR REST SO HERE IS TOMORROW

**********************************MAY 9****************************

PUMP IRON

ALTERNATING DUMBBELL BICEPS CURLS

www.sparkpeople.com/resource/exercis
es
.asp?exercise=69


DUMBBELL HAMMER CURLS

www.sparkpeople.com/resource/exercis
es
.asp?exercise=183


DUMBBELL WRIST CURLS

www.sparkpeople.com/resource/exercis
es
.asp?exercise=157


LETS AIM FOR 3 SETS OF 12-15 EACH

HAVE A GREAT MONDAY EVERYONE

Angela
Coquitlam, BC, Canada
Pacific Time Zone














 current weight: 209.7 
 
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AFERRARI's Photo AFERRARI Posts: 31,565
5/6/11 9:40 P

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****************MAY 7*********************

EAT FOODS THAT ARE FORTIFIED WITH BONE BUILDING MINERALS.

SATURDAY AND HOPEFULLY A WONDERFUL WEEKEND. TODAY LETS WORK ON OUR CORE. TRY THESE:

HIP FLEXOR

www.sparkpeople.com/resource/exercis
es
.asp?exercise=113


REVERSE CRUNCH

www.sparkpeople.com/resource/exercis
es
.asp?exercise=8


AIRPLANE POSE

www.sparkpeople.com/resource/exercis
es
.asp?exercise=118


TRY FOR 3 SETS OF 15 EACH

HAVE A GREAT DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/5/11 8:53 P

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*****************************MAY 6*************************************

GET SOME SUN. HOPEFULLY IT IS SUNNY IN YOUR AREA TODAY. JUST 15 MINUTES OF EXPOSURE (WITHOUT SPF) WILL HELP GIVE YOU YOUR DAILY INTAKE OF VITAMIN D.

ALSO TRY SOMETHING NEW TODAY. YOGA, HIP-HOP, DANCING, A NEW VIDEO (YOUR OWN OR ONE HERE ON SPARKPEOPLE)

POST WHAT YOU DID

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/4/11 9:17 P

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******************MAY 5*************************

TODAY THE CHALLENGE IS TO ADD GREENS TO YOUR DAY. TRY TO EAT SOME FOR BOTH LUNCH AND DINNER.

AND LETS WORK ON OUR ARMS - PUSHUPS - HOWEVER YOU CAN DO THEM. AIM FOR 3 SETS OF 15 EACH

HAPPY CINCO DE MIO

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/3/11 9:12 P

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*********************MAY 4***********************

TAKE A BRISK WALK. AIM FOR AT LEAST 20 MINUTES OF CONTINUOUS BRISK WALKING.

ALSO ENSURE YOU HAVE HAD YOUR CALCIUM TODAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/2/11 8:53 P

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*******************MAY 3**********************

IF YOU SMOKE THEN THINK ABOUT QUITTING.

EXERCISE OF THE DAY IS LEGS....JUMPING ROPE, SQUATS, JUMPING JACKS - DO WHATEVER YOU CAN BUT AIM FOR 3-5 SETS OF 15 EACH. IF YOU CAN ONLY DO ONE THEN DO IT WITH GUSTO

HAVE A GREAT DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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SARAHTAIT's Photo SARAHTAIT Posts: 26,290
5/2/11 10:37 A

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sounds great! will do!

"In all these things we are more than conquerors through him who loved us"
Romans 8:37


Leader:

Yorkie Lovers

Fibro Sisters


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AFERRARI's Photo AFERRARI Posts: 31,565
5/1/11 9:46 P

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*************************MAY 2************************

TODAY IS STAY AWAY FROM CAFFEINE DAY. CAFFEINE CAN ROB YOUR BODY OF CALCIUM. YOU CAN FIND CAFFEINE IN COFFEE, TEA AND SODA.

IF FOR SOME REASON YOU JUST CANNOT STAY AWAY THEN AT LEAST LIMIT YOURSELF TO 300 MG OR LESS.

FOR EXERCISE LETS WORK ON OUR CORE - SO CRUNCHES ANY WAY YOU CAN. TRY FOR AT LEAST 3 SETS OF 15 EACH. YOU CAN SPREAD THEM THROUGHOUT THE DAY IF YOU PREFER. DON'T FORGET TO STRETCH AFTER.

HAPPY MONDAY ALL

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/1/11 2:23 P

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**************************MAY 1************************

MAYDAY AND SUNDAY - TODAY IS A REST DAY, HOWEVER THERE IS A CHALLENGE.

TAKE YOUR STARTING WEIGHT AND MEASUREMENTS AND ENSURE YOU GET ENOUGH CALCIUM EVERY DAY THIS MONTH. MOST ADULTS NEED 1,000 TO 1,200 MG EACH DAY.

HAPPY MAY DAY

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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AFERRARI's Photo AFERRARI Posts: 31,565
5/1/11 2:21 P

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So I am not sure how many people followed along in the April challenge, so I thought the May one would take on a slightly different tact. I am going to incorporate the 31 days to Stronger Bones from the SparkPeople calendar so I hope you join along.

Angela
Coquitlam, BC, Canada
Pacific Time Zone














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