Weekly challenges are designed to help you:
1) Learn about Spark People tools and community
2) Work toward making healthful habits, behaviors and actions that contribute to a healthier lifestyle.
3) Focus on setting small attainable goals
This week's challenge:
"Living the good life" Challenge – Freggies
Target 5 servings daily
This week, it is time to find ways to add fruits & vegetables into your diet. Fruits and vegetables are nutritious, low in fat, low in calories, filling, yet easy to eat on-the-go and a natural source of energy . They contain lots of vitamins and antioxidants.
Aim for 5 servings each day. The Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day. Choose fresh fruits and veggies whenever possible.
Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases.
Here are some easy ways to eat 5 Freggies each day:www.sparkpeople.com/resource/nutrition_art
2) Fitness Challenge - Just MOVE
Same challenge as Week 1.
Set a timer if you need to, but just start moving! Whether it's marching in place during your favorite TV show, following a DVD or cleaning the clothes off your exercise equipment (and using it - we're hoping just getting down to the exercise bike or treadmill doesn't take all weekend!), get at least 10 minutes of exercise. If you raise your heart rate, that's a bonus!
Set a realistic goal. Maybe target 10 minutes / 3 times a week or add on 10 minutes to you current exercise routine.
How to set a realistic goal: www.sparkpeople.com/resource/fitness_artic
GOALS need to be REASONABLE (something you can DO for 12 weeks ), MEASURABLE (otherwise how do you know if you got there) and OBTAINABLE (something you can possibly do in 12 weeks). Going from couch potato to marathoner in 12 weeks is going to be tough. How about starting by adding just 10 minutes of exercise each day (or even just DOING at least 10 minutes of exercise each day)? Much more doable, right?
Track exercise in your fitness tracker www.sparkpeople.com/myspark/fitness2.asp
3) 'What is?" Challenge – SPARK COACH
What is a Spark Coach?
SparkCoach is a premium feature that is the culmination of three things: SP feedback, SP decade of experience helping millions of people lose more than 20 million pounds, and SP mission to help millions more reach their goals. Where SparkPeople is free service, SparkCoach is paid service. The general price will be $7.99 per month. But, SP might run different types of offers for the first month, or for 3-month packages for example.
Try SparkCoach for Free - There is a completely free trial period before paying anything or entering your credit card.
I tried SparkCoach when it first was introduced and thought it was a great tool for helping new members learn how to use SparkPeople. Why not try it for free....
Reach your goals with Spark Coach: www.sparkpeople.com/resource/motivation_ar
Edited by: MICHIGANLORI at: 1/6/2013 (07:23)
Farmington Hills, MI
Silver Spy Sleuth Status ~ Super Sleuth
BLC22,23 ~ Silver Spies (Co-Cappie)
BLC20,21 ~ Silver Spies
Fit-by-50! ~ Team Leader
| current weight: 139.4