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MALEXANDER4's Photo MALEXANDER4 SparkPoints: (198,128)
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6/21/14 7:39 A

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I love cucumbers on a sandwich but I haven't tried the shredded carrots. Wonderful Idea.

Michelle
Alabama

"Your success level is only predetermined by your level of effort"

Change is good for the soul!!


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KERMIE67's Photo KERMIE67 Posts: 1,829
6/20/14 8:56 P

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Daily Challenge for June 20

Try a new sandwich filling: Replace 1 slice of meat or cheese with a fruit or vegetable.

How to do it

The next time you make a sandwich, use one less slice of meat or cheese than usual. Instead, fill your sandwich with one or more fruits or vegetables. Try thinly sliced cucumbers or apples or shredded carrots for crunch. For something meatier, try avocado or cooked mushrooms or eggplant. If you prefer a sweet sandwich topper, add tomatoes or roasted peppers.

Why it matters

Fruits and vegetables are a filling and wholesome addition to your sandwich. Replacing some of the meat and cheese between two slices of bread can reduce calories while adding fiber, vitamins, and other nutrients. You may discover a new combination of tastes and textures to add to your sandwich routine.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/19/14 11:55 A

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Daily Challenge for June 19

Stand and lean forward, form a Y with your arms, then bend them into an L shape. Repeat 4 times.

How to do it

Stand with your feet hip-width apart. Lean forward slightly from the hips, relax your knees, and straighten your back. Now, reach your arms toward the floor so they form an upside down Y. Keep your elbows straight and palms pointed down. Then, lift your arms over your head into a Y shape. Reach your arms back into an upside down Y. Next, bend your elbows up toward the ceiling so each of your arms forms an L shape. Return your arms toward the floor again. Repeat this sequence four more times.

Why it matters

The muscles in the backs of your arms, called the triceps, are just as important as your biceps, the muscles in the front of your arms. Strong triceps prevent injury in your arms and power you through the day: when you're picking something up, pushing open a heavy door, or pushing yourself out of a chair.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/19/14 11:54 A

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Daily Challenge for June 18


Learn the different names for sugars added to food.

How to do it

Visit http://www.choosemyplate.gov/weight-manage
ment-calories/calories/added-sugars.html a website of the United States Department of Agriculture. Read a list of names for sugars and sweeteners that are added to many foods when they're processed or prepared.

Why it matters

Sugar takes on many names on food labels, but your body processes all of them in the same way. Some foods may have more than one type of sugar listed on the label, making it harder to know how much sugar has been added to the product. Sweeteners pack calories into foods without providing any extra nutrients. Knowing the names of sweeteners can tip you off to the foods that may be adding sugar to your diet. www.choosemyplate.gov/weight-managem
en
t-calories/calories/added-sugars.html,


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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KERMIE67's Photo KERMIE67 Posts: 1,829
6/19/14 11:52 A

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Daily Challenge for June 17

Walk indoors or outdoors for 8 minutes to improve your creativity.

How to do it

Pick a time today when you need to do your best creative thinking. Eight minutes before that time, stand up for a stroll. You can walk outdoors or take laps inside your home or workplace. Sit down again and let the creative juices flow!

Why it matters

Researchers found that study participants who took a casual, 8-minute walk were able to think of more innovative ideas than they could before their stroll. If you need to brainstorm new ideas and you're coming up short, taking a walk can boost your creativity for a short time after you sit back down.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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MALEXANDER4's Photo MALEXANDER4 SparkPoints: (198,128)
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6/17/14 7:08 A

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lol.

Michelle
Alabama

"Your success level is only predetermined by your level of effort"

Change is good for the soul!!


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KERMIE67's Photo KERMIE67 Posts: 1,829
6/16/14 3:07 P

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Michelle great job... When I find time to bury myself in the closet I will get that done.. My 3 yr old takes stuff out that I have hidden from him...so unless he is at Grammy's or sleeping I can't get that done.


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/16/14 3:04 P

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June 16 Daily Challenge

Take 2 minutes to examine the inside of your mouth.


How to do it

Stand in front of a mirror in a well-lit room (or grab a flashlight). Press the sides of your neck and under your jaw to feel for any tenderness or lumps. Pull out your lower and upper lips. Run your finger along your lips and gums to feel for bumps or rough patches. Stick out your tongue and look at it from all sides. Open your mouth and tilt your head up, left, and to the right to check the roof of your mouth and inside surface of your cheeks. If you discover sores, swelling, or red or white patches, contact your doctor or dentist.

Why it matters

When was the last time you gave the inside of your mouth a close look? Your mouth shows early warning signs of health problems, including oral cancer. In particular, gum disease has been linked with diabetes, heart disease, and stroke. By inspecting the inside of your mouth, you can stay on top of changes that may be important to your overall health.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/16/14 3:03 P

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Daily Challenge for June 15

Lie on your back and lift your legs above you to rest them against a wall.
How to do it

Put a pillow or a folded blanket a few inches away from a wall. Face the wall and sit on the pillow with your knees bent, feet on the floor in the space between the pillow on the wall. Lower your back to the floor, hugging your knees to your chest. The pillow should support your hips and lower back. Slowly walk your feet up the wall in front of you until your calves and ankles are leaning against the wall. Rest your arms at your sides, palms facing up. Relax your back, neck, and shoulders. Rest in this position for two minutes.

Why it matters

In yoga, this stretch is called "legs-up-the-wall," and it's known for melting away tension in the legs, feet, and neck. If your feet feel heavy after a long day, spending some time upside down can improve your circulation and relax your muscles.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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MALEXANDER4's Photo MALEXANDER4 SparkPoints: (198,128)
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6/15/14 6:51 A

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emoticon for both days. I always group my clothes together...ocd abounds here. and Funny I saw yesterdays challenge and I do that one all the time. Helps a lot at work when my legs are beginning to get tired from standing...I'm a pharmacy tech and on my feet all day.

Michelle
Alabama

"Your success level is only predetermined by your level of effort"

Change is good for the soul!!


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KERMIE67's Photo KERMIE67 Posts: 1,829
6/14/14 1:55 P

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Daily Challenge for June 14

Group together clothing items of a single type in your closet.



How to do it

Pick a type of clothing hanging in your closet, such as pants, shirts, or jackets. Or, pick clothing that you wear for a particular occasion, like work, weekends, or special occasions. Rearrange your hangers so these clothes are all hanging next to each other.

Why it matters

A well-organized closet can save you time and reduce clutter. In the mornings, you can quickly grab what you need. Instead of pushing aside out-of-season jackets or dressy clothing, you can group together the items you use most regularly and position them front and center in your closet.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/14/14 1:54 P

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Daily Challenges for June 13

Lift and bend your leg to touch your ankle with the opposite hand. Repeat, then switch sides.


How to do it

Stand with your feet slightly wider than hip-width apart. Lift your arms straight out on either side. Point your right foot out to the side, toes touching the ground. Bend your knee and slowly lift your right leg up and across the center of your body. Touch your right ankle with your left hand, then return to the starting position. Repeat four more times. Switch sides and complete the exercise with your left leg.

Why it matters

Inspired by ballet, this move strengthens your inner thighs while challenging your sense of balance. Strong muscles in your inner thighs give your body stability, especially in your hips and knees.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/12/14 2:56 P

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Daily Challenge for June 12

Plan to try a marinade to add low-fat flavor to lean meats, fish, or tofu.

How to do it

Pick a day this week to soak a lean piece of meat, skinless chicken or turkey, fish, or tofu in a low-fat marinade before cooking. Use vinegar, wine, lemon juice (or another citrus juice), or soy sauce as the main ingredient, then season with spices, herbs, or honey. You can marinate the food in the refrigerator overnight, or choose a day of the week when you have time to wait 20 minutes to one hour for the marinade to soak in.

Why it matters

Losing the fat in your favorite meats doesn't mean they have to be any less tasty. Marinades add flavor and juiciness to meat that's been trimmed of fat or skin. Plus, if you prefer to grill your protein, researchers have found that marinades prevent unhealthy substances from forming when the food is cooked over high temperatures.


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/11/14 10:38 A

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Daily Challenge for June 11

While on all fours, reach an arm underneath your body and then above. Repeat and switch sides.


How to do it

Kneel on all fours, hands on the floor directly under your shoulders, knees under your hips, and face parallel to the floor. Lift your right hand from the floor and reach it all the way under your body, in between your left hand and left knee. Turn your palm toward the ceiling, keeping your arm as straight and parallel to the floor as you can. Breathe in and twist your torso to reach your hand up toward the ceiling, turning your head to look at your hand. Repeat the movement two more times, then switch arms.

Why it matters

The middle of the back, called the thoracic spine, is sometimes forgotten. When your thoracic spine isn't strong or flexible, your lower back and shoulders make up for it and are more likely to feel stiff and sore. The rotation movement in this stretch keeps your middle back mobile.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/11/14 10:36 A

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It did didn't it. Even did it again when I sat down here today.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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MSDONNAK's Photo MSDONNAK SparkPoints: (20,698)
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6/10/14 3:09 P

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OMG that felt wonderful - I will be doing this stretch regularly!! emoticon

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6/10/14 2:39 P

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June 10

Cross your ankle over the opposite knee and lean forward for 5 breaths. Switch legs and repeat.

How to do it

Sit up straight in a chair without arms. Position yourself in the chair so your feet are flat on the floor. Cross your right leg over your left, resting your right ankle on your left knee but flex your foot. Place your hands on your right shin and relax your shoulders. Bend forward slightly from your hips until you feel a stretch. Take five deep breaths, then uncross your legs. Repeat on the other side, resting your left ankle on your right knee.

Why it matters

After sitting for long periods, tightness in the hips can lead to lower back pain. This move stretches the muscles responsible for rotating your hips away from your body. Stretching keeps your hips flexible, mobile, and free of soreness.

Fun fact

According to body language experts, people who sit with both their legs and arms crossed are demonstrating that they have withdrawn from a conversation and can be harder to persuade.


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/9/14 1:04 P

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June 9 Daily Challenge

Cross your ankle over the opposite knee and lean forward for 5 breaths. Switch legs and repeat.


How to do it

Sit up straight in a chair without arms. Position yourself in the chair so your feet are flat on the floor. Cross your right leg over your left, resting your right ankle on your left knee. Place your hands on your right shin and relax your shoulders. Bend forward slightly from your hips until you feel a stretch. Take five deep breaths, then uncross your legs. Repeat on the other side, resting your left ankle on your right knee.


Why it matters

After sitting for long periods, tightness in the hips can lead to lower back pain. This move stretches the muscles responsible for rotating your hips away from your body. Stretching keeps your hips flexible, mobile, and free of soreness.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/9/14 1:03 P

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June 8 Daily Challenge

Tense and then relax your toes for a count of 10 to calm down before falling asleep tonight.


How to do it

When you get in bed tonight, lie on your back, close your eyes, and breathe slowly and evenly. Focus on your toes. Feel their weight. Tense all of your toes, clenching them tightly. Hold them in this position for a count of 10. Relax your toes and count to 10. Repeat the cycle of curling and then relaxing your toes four more times.

Why it matters

This relaxation technique calms both your body and your mind before you go to sleep. By focusing attention on your toes, your mind is less likely to race with other thoughts. The alternate tensing and relaxing of your muscles also physically relieves tension that can keep you from getting the shut-eye you need.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/9/14 1:02 P

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June 7 Daily Challenge

Give your can opener a careful cleaning to prevent foodborne illness.( I know that sometimes you are wishing for a physical challenge but we need to take care of the small things to let the bigger things happen)


How to do it

Dunk your can opener in hot, soapy water. Clean thoroughly with a sponge or brush, paying special attention to the cutting blades, and rinse with clean water. Leave the can opener out to air dry. If your can opener is dishwasher safe, you can put it there for cleaning instead.

Why it matters

The tight spaces between the wheels of your can opener are a haven for all kinds of germs. The foods inside cans build up on the can opener if it isn't cleaned after each use. Give this tool a complete cleaning to remove germs that could make you or someone else sick.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/6/14 7:59 A

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June 6th Daily Challenge




Kick your left leg and clap your hands under your thigh, then repeat with your right leg.**ONLY if you can ...Modify if necessary just do a high knee and clap.***



How to do it

Stand up straight with your feet hip-width apart and your arms straight overhead. Kick your left leg high, and as you do, swing your arms down so you can clap beneath your thigh while your leg is in the air. Go back to the starting position, and repeat with your right leg. Do it eight more times, alternating sides.

Why it matters

This quick exercise is a triple-threat: it forces you to engage muscles in your backside, thighs, and abdominals! The high-kicking and clapping also adds a few moments of cardiovascular activity to your day, making it a great way to get a quick energy boost.


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/5/14 10:18 P

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June 5th Daily Challenge

Take 10 minutes to review your passwords and ensure that they are secure.


How to do it

Take a look at the passwords you use for email, e-commerce, banking, and social media accounts. Are they the name of a person or pet? A single word that can be found in the dictionary? Do you use the same password across multiple sites? If the answer to any of these questions is "yes," come up with new passwords and don't re-use them across different websites. The best passwords are at least 14 characters and combine letters and numerals. Experts also recommend choosing a favorite movie quote, TV show title, or line from a song, and using the first two letters from each word to create the password.

Why it matters

Passwords need to be both easy to remember and secure, but a lot of us may opt for the former and pay less attention to the latter. By creating passwords that are harder for cybercriminals to breach, you help protect your accounts and information.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/4/14 12:14 P

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June 4 Daily Challenge

Give your hands a 1-minute massage.


How to do it

Begin by stretching out your hands and fingers. Rub each finger on your left hand from the base to the fingertip, gently pulling and twisting as you go. Rest your left hand, palm upward, on your lap. Moving from your wrist to the base of your thumb, squeeze your palm between your right thumb and index finger. Squeeze the webbed area between your left index finger and thumb several times. Finally, use your right thumb to rub across the whole palm, from your wrist to the base of each finger. Switch hands and massage the right hand with the left.

Why it matters

Given the demands we place on our hands, it's not surprising that stress and muscle aches and pains accumulate in them. Among the benefits of a hand massage are improved blood circulation, muscle relaxation, and range of motion. And giving yourself a hand massage is a great way to relax and de-stress.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/4/14 12:13 P

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June 3 Daily Challenge

Say "thank you" to your body for 1 thing it helped you do this week.How to do it

Acknowledge your body for how it helped you accomplish something over the past week. Maybe you appreciate your legs for carrying you through a weekend walk, your back for supporting you during a long workday, or your shoulders for staying pain-free during chores around the house. However your body helped you, take this time to check in and say "thank you."

Why it matters

At any given moment, many systems are at work in our bodies to keep us breathing, moving, and digesting. Expressing gratitude to your body gives you a moment to reflect on yourself and how you are feeling. When you focus on your body in this way, you can start to gain a better understanding of your needs and how you can give yourself the best possible care.


♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/2/14 12:28 P

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How did you do on the June 1st challenge?
I call that my superman exercise... But I bet ya'll don't have a 3yr old on your back do it... Always my extra added weight ...lol



♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/2/14 12:25 P

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June 2nd Daily Challenge
Stand upright, then slowly bend forward and reach for your toes.


How to do it

Stand with your legs hip-distance apart and your knees slightly bent. Bend slowly at the waist and reach for your toes. If you can't touch your toes, simply touch your knees or the front of your calves instead. Don't bounce. Slowly return to a standing position. You can repeat this stretch if you like, but do so slowly to avoid becoming dizzy.

Why it matters

Reaching for those feet increases flexibility! You'll likely feel the stretch in your lower back and along the backs of your legs. The benefits of flexibility include better joint health and circulation. Being flexible also leads to an increased range of motion, which helps you as you carry out everyday activities.

♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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6/1/14 11:01 A

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June 1st Daily Challenge

Strengthen your lower back: Lie on your stomach and lift and lower each of your thighs 5 times.


How to do it

Roll up two towels. Lie on your stomach and place the towels under your forehead and shoulders for support. (For added comfort, you can place a towel or pillow beneath your stomach.) Relax your arms at your sides. With your knee slightly bent and your foot relaxed, lift your right thigh off the floor. Lower and lift your thigh four more times. Repeat five more lifts with your left thigh.


Why it matters

You'll feel this exercise through your buttocks, hips, and thighs, but it also works to strengthen your lower back. The lumbar muscles in your lower back support most of your body's weight, so it's no surprise that this is a common zone for stiffness and discomfort. Strengthening your back and the muscles around it is key to preventing and reducing lower back pain.

**Challenges are from "Daily Challenges Everyday well being" by YOUME Health**

Edited by: KERMIE67 at: 6/3/2014 (14:14)
♥ Rhonda ♥
In my 40s & want to be a big loser! (Leader)

�To accomplish something you have never done before, you have to push beyond your comfort zone, trust your instincts, practice and believe in yourself.� (via 2nd Time Around)



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