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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
10/4/10 5:33 P

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Challenge Name: Tens of fun!
Date: 10/01/10 - 10/31/10

I would like you to incorporate a ten ways to make someone else's day more positive. Sharing positivity tends to give back, so you are making your day ten times better in the process!

Try to hit ten everyday this month!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
8/25/10 2:51 P

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Challenge Name: Let's get moving!
Date: 8/25/10 - 9/30/10

I want everyone (myself included) to incorporate a pedometer into your day.

Take it one step further and record the number of steps you take each day (Spark has a track you can add to your fitness page).

Does knowing how many steps you took yesterday help your motivation to be active today?

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
6/16/10 8:28 A

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Challenge Name: Truth!
Date: 6/16/10 - 7/15/10

Truth

Are you being completely honest about your level of effort with yourself? It doesn't matter nearly as much what you tell someone else you are doing as it does what you tell yourself.

This month, every day, really be honest with yourself as you track your diet and exercise or as you simply think back on your day t decide if you gave it your all in your effort to reach your goals.

You might be surprised how much we try to fool ourselves.

truth

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/9/10 10:59 P

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Challenge Name: Make a habit!
Date: 5/10/10 - 6/7/10

This is a repeat but it's something I know I still struggle with at times...

1)Eat every meal, 2) have about the same number of calories for each meal, and 3) eat each meal/snack at about the same time every day for the rest of the month!

This will help your body regulate your blood sugar and energy levels more appropriately and consistently, which in turn helps you to at least not store any more fat. This can also affect your mood.

Keep a journal and note any changes! You might be surprised!

Edited by: MUSICTURNSMEON at: 6/4/2010 (16:20)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
4/10/10 6:31 P

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Challenge Name: Au naturale!
Date: 4/11/10 - 5/1/10

My challenge to you this month is to push yourself to cook less by eating more raw foods. Like instead of grilling your corn on the cob, clean it well in cool water, then simply enjoy! no cooking, no butter required! Sweet corn is one of my favorites like this!

Saving time and calories! Give it a shot!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/7/10 3:40 P

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Challenge Name: Technology!
Date: 2/8/10 - 2/28/10

We are all looking for one more way to help stay on track! So I challenge you to incorporate a new piece of technology that helps you stick to your plan. Remember that "technology" does not explicitly imply computers.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/17/10 3:10 P

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Challenge Name: Let's get rolling!
Date: 1/18/10 - 1/24/10

I want everyone to incorporate something out of the ordinary you into this week.

For me, something out of the ordinary would be calling or going over to my grandma's house just to visit her. Before we come back next week, I'm going to visit or at least call my grandma.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
10/26/09 10:08 P

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Challenge Name: Back to the basics
Date: 11/01/09 - 11/30/09

this month is about keeping things simple. With the holiday season nearly upon us, it gets more a more difficult to keep any sort of schedule. You are challenged to incorporate your "routine" into the holiday festivities.

For example: If your normal Friday is breakfast, 30 minute workout, shower/get ready for the day, work & lunch, after-work walk, dinner, and then relax with a book with a 10 o'clock bed time (truly just an example because this is somewhat where I wish I was!) and you have a family dinner/get together on Friday, you would hopefully be able to do everything right up through work, then maybe shorten your after-work walk, go to the festivities for dinner, come home and read for just a half hour before bed.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
8/16/09 12:41 P

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Challenge Name: Checklist for Success
Date: 08/17/09 - 08/23/09

Every once in a while I will get a brilliant insight into my own demise and then decide since I did it... you get to do it too! Heh Heh...

So here goes. I sat down and wrote down a list of things that I need to do to help get myself back on track. This is a working list so things may change as I discover something else I need to work on.

I want you to create your own list.. then prioritize it. Decide what needs to be worked on first and then get busy! As you go about accomplishing this list scratch things off.

If you need to beside each goal - write out the steps you need to take to achieve it and cross those off as well.

Come back here and update your list as you cross things off. You might want to just come back in and edit it as you go along with the date revised next to each item. Here is an example list:

1. Journal food! Carry pocket notebook to start writing everything down again.
a.) buy several notebooks next time at store - UPDATE - 8/12/09 BOUGHT THEM
b.) put one in purse, desk drawer at work, one in both cars, and one by bed stand at home - UPDATE - 8/13/09 PUT IN PLACE IN PURSE, AND CAR... USING EMAIL AT WORK
c.) Find AP partner to ride my butt daily about my food journal - UPDATE - 8/12/09 HAVE FOUND NEW AP PARTNER AND AN OLD ONE WILLING TO HARASS ME - TWO DAYS DOWN WITH FULL JOURNAL COMPLETED!

2. get health assessment at club - UPDATE - ASSESSMENT SET FOR TUESDAY 8/18

3. Cardio every day
a.) have packed gym bag in car at all times
b.) Wake up Hour before work out
c.) Find a work out partner!
d.) 9 hours sleep when possible

4. write down work outs
a.) dig book out of craft room and put in car.

5. Get my nutrition and calories under control
a.) eat good breakfast before work out (Protein Bars?)
b.) No fast food except for grilled chicken, wraps, potatoes, chili, etc. - i.e. - actual healthy options
c.) Prep food ahead of time night before
d.) increase servings of veggies a day and lower carbs - ie. - eat smaller meals more frequently
e.) pack lunch ahead of time for next day (Maybe have two coolers ready?)

Edited by: MUSICTURNSMEON at: 8/16/2009 (12:41)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
8/9/09 9:06 A

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Challenge Name: tofu
Date: 08/10/09 - 08/16/09

Whether eating out or at home, try a new dish that focuses on tofu rather than chicken or any other meat. You'll cut calories and hopefully find a new dish!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/26/09 11:55 A

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Challenge Name: Lunchtime Workouts
Date: 07/27/09 - 08/02/09

I challenge you to, once you have eaten your lunch at work, try to incorporate some sort of work out before clocking back in or getting back to the grind.

At my workplace they are enforcing a minimum of a 30 minute lunch break. Well, it only takes me about 10 minutes to eat, so that leaves me with 20 minutes to kill. I decided on Wednesday of last week that I was going to walk around the edge of our parking lot with my other 20 minutes. I get a mile walk in before being able to clock back in! That is in high heels, too, so I'm not running or anything! After I cool off a little bit from the walk, I have found so far that I have an energy boost to get me through the rest of the day! It's been really great!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/19/09 12:41 P

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Challenge Name: Use your tools!
Date: 07/20/09 - 07/26/09

If you haven't noticed, we have a few new tabs/tools ont he main team page. The one I'm referring to are the "Announcements," "Photos," "Links," and "Blogs" tabs. These are not just Administrator tools, so find a link, upload a photo, check in on a team member's blog and support each other share interesting articles that relate to our team. Use the tools at your disposal!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/7/09 9:04 P

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Challenge Name: Taking charge!
Date: 07/13/09 - 07/19/09

Try it!

We let so many things just happen and so when we have to work at something we can feel defeated quickly since it is "hard" compared to lots of other things. Take charge of just one thing/project/room this week (whether at home or work) and see how it feels to accomplish it.

Now that you know how good it feels, remember/ relive that with your health & life goals!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
6/2/09 2:48 P

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Challenge Name: Psyllium Husks!
Date: 06/01/09 - 06/015/09

After a colon cleanse kit seemed to really help me reset my insides, I have continued the use of one of the items - psyllium husks.

I have been drinking one tablespoon of psyllium husks mixed with 8 oz of juice (because the husks don't have much of a flavor) followed by two cups of water before each meal. I have noticed that I feel fuller after the appropriate serving sizes and that I stay fuller longer due to all of the fiber in the husks.

I find the psyllium husks in the bulk section at my local Super HEB.

I challenge each of you to incorporate psyllium husks into your routine. If you can find a more creative use, please share!

Let me know if you have any questions on the homework discussion board!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/11/09 11:21 P

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Challenge Name: The Rock or the Hard Place?
Date: 05/11/09 - 05/17/09

See if you can incorporate a fitness band into at least one of your workouts this week.

What are some of the differences you noticed?

Remember to post your results on the Challenge Discussion Board.
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x16881x214R>16903


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
5/3/09 11:43 P

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Challenge Name: Quiet Time
Date: 05/04/09 - 05/10/09

I know we've done this one before, but especially now, I am being reminded of just how important five minutes of doing absolutely nothing is very soothing and helpful in dealing with daily stress.

So your challenge, should you choose to accept it, is to make sure to take at least five minutes every day to be quiet and positive/still. Find the quietest spot in your home and find a comfortable place to sit. Whether it be first thing after you wake up, after you get home, or right before bed, spend five minutes to just sit and breathe. Try to think of something peaceful like a vacation spot or a feeling. Do your best not to focus on what you have to do, but, perhaps, on what you have accomplished or are thankful for today. Don't watch TV, read, or even listen to music; your mind needs a little time every day, other than while you are asleep, for some simple peace and quiet.

At the very least be positive!

Post any observations you may have on the Homework Discussion Page.

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x16881x214R>17060


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/15/09 9:12 P

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Challenge Name: Find the "core"
Date: 03/16/09 - 03/22/09

Since I seem to have a theme of "core" this week, let's revisit the apple a day concept. Eat one fruit or vegetable that has a core each day this week. Here are some examples to get you started:

apple
pineapple
kiwis have an edible core
pears
lettuce (the knob all of the leaves anchor to)
cabbage

Be creative, but be honest!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/9/09 7:07 A

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Challenge Name: Research
Date: 03/09/09 - 03/015/09

Read at least one article per day on SP. Knowledge is power, and SP has a lot of resources.

You also get 3 SP points for each article you read, so get your max 9 points per day, but notice... there are different types of articles, so you can get even MORE points if you take full advantage!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
3/1/09 11:18 P

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Challenge Name: Budgeting
Date: 03/02/09 - 03/08/09

Most of us are pretty good about budgeting our finances (maybe not all of us, but it's easier to see and feel the results if we get off track).

Your challenge this week is to incorporate and time budget. This will help you set priorities and it'as almost like making meeting times for things like working out, preparing and eating dinner (as opposed to grazing until we finally decide to make something or even realizing that there is time to make something instead of ordering out), tv time (which I'd replace with computer time myself), etc.

Make a list of the things you want to accomplish this week, then budget your time accordingly and do what you can to keep to your budget.

Don't forget sleep time and some personal relaxation time if you can manage it - remember sleep and taking a few minutes every day to just sit or read (or anything like that) are key to continuing a healthy lifestyle.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/22/09 11:18 P

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Okay, I haven't been doing too well with getting the challenges out in time to start on Saturdays, so I'm going to adjust and say I'll have them up by Sundays to start on Mondays.

Challenge Name: Be involved.
Date: 02/23/09 - 03/01/09

Statistic have shown that sharing your goals, needs, passions, etc. help in reaching goals within those areas of your life. Your challenge this week is to post on the boards. Let this team be there to share your triumphs, help you through struggles, or to share your passion.


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/14/09 9:13 A

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Challenge Name: Too much of a good thing...
Date: 2/14/09 - 2/20/09

Incorporate this concept: Everything in moderation!

Because too much of a good thing is still too much, focus on HFC - High Fructose Corn Syrup. This is fine in very limited moderation, but it is in SO many of the foods we buy and ultimately eat.

I challenge you to avoid HFCS this week. If you've already been grocery shopping for the week, take note of everything you bought that has HFCS in it, and try to find an alternative next week.

As much as I love Yoplait Light yogurts, I switched to Dannon Light & Fit because of the HFCS. See what swaps you can make!

Edited by: MUSICTURNSMEON at: 2/14/2009 (09:14)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
2/8/09 10:38 P

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Challenge Name: Love me, love me not...
Date: 2/7/09 - 2/13/09

Everyone struggles with self-image every once in a while. Try to incorporate self-affirmations every day this week.

Some examples include:
- I am beautiful.
- I am smart.
- I am sexy.
- I am worthy.
- I do deserve ______.
- I am valuable.
- I have a contribution to make.

Think of three that would be meaningful to you or use some from above. Every time you look in the mirror, tell yourself these affirmations. Say them out loud not just mentally.

Incorporate daily self-affirmations.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/31/09 6:35 P

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Challenge Name: You Time
Date: 1/31/09 - 2/6/09

I challenge you to incorporate just 10 minutes of time alone in to each day. If you have to, go hide in the bathroom and be alone!

Take your alone time as a chance to breathe and reset your stress levels, to read a little of a book, to stretch, to do anything that you want and can do by yourself.

You may be surprised at the difference you'll feel if you do this every day for just one week. My overall stress level went down and I am generally in a more pleasant mood without trying. Join me!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/24/09 1:55 P

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Challenge Name: Something Fishy
Date: 1/24/09 - 1/30/09

Eat one seafood item this week.

Whether you eat a lot of seafood or none at all, there is no denying that it has its benefits. Omeaga-3 fatty acids are more concentrated in seafood not to mention it's a leaner source of protein.

I do understand that many people have allergies, but usually it is not to all seafood, only specific items such as shellfish.

I challenge everyone to replace the chicken, beef, or pork in your dinner tonight with mahi mahi, talapia, shrimp, or any other seafood that you think you'll like! Use SparkRecipes to find a simple, tasty recipe or make up your own!

Be creative!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/18/09 12:06 P

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Challenge Name: Reflect
Date: 1/17/09 - 1/23/09

Take a minute to reflect on your day every day before bed.

Think about the important things that you accomplished preferably in your non-work life, but accomplishments at work are welcome if you are especially pleased with the outcome.
+ Did you workout today?
+ Did you eat healthy (or healthier than yesterday)?
+ Did you drink enough water today?
+ Did you reduce stress in any way today either by not letting something get to you or by taking pleasure in a hobby or some other stress-reducing activity?
+ Did you finish paying off a debt?

Write down or track your accomplishments in some way. Finish by making your list to be accomplished tomorrow on over the next week or longer.

Now let your mind relax and enjoy your sleep.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/10/09 11:09 A

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Challenge Name: An apple a day
Date: 1/10/09 - 1/16/09

This week I want you to try to eat 1 serving of apple every day.

Benefits of eating apples:
1. They are filled with disease-fighting properties.
2. They can help lower blood cholesterol, improve bowel functioning, and reduce your risk of stroke, prostate cancer and diabetes.
3. They’re bountiful, affordable, and in-season (in the fall).

For more benefits and ideas on uses, feel free to check out the articles section of SP. Be sure to get your spark points for reading the articles!

Edited by: MUSICTURNSMEON at: 1/10/2009 (11:09)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/3/09 1:35 P

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Challenge Name: Getting a Fresh Start
Date: 1/3/09 - 1/9/09

This week I want you to try to do a simple hamstring stretch every day.

Most neck and back pain can be alleviated over time through stretching. Almost all muscles can be effected when you focus on the hamstrings. Our muscles are most relaxed when we fist wake up in the morning, so I recommend trying to do this first thing out of bed each day.

Here's a simple hamstring stretch:
1. Stand with your feet slightly apart (less than shoulder width).
2. Bend at the waist and simply "hang" for 10-30 seconds. Allow your arms to reach to your toes but don't "try" to reach your toes. Allow your weight to slide to the tips of your fingers which will relax your muscles even more to get the fullest stretch you are currently able.
3. Slowly "roll" up. Try to focus on each vertebrae of your back, one by one, returning to an upright position.
4. Repeat as many times as you like.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
1/3/09 12:04 P

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emoticon emoticon emoticon

DO NOT POST TO THIS THREAD!

Each Saturday morning I will post a new challenge for the week ahead with the date so that you can have easy access to the current challenges.

The challenges on this thread will urge you to try something new on your journey to a healthier you. These will range from foods to exercises to mental concepts to hobbies.

Post your results on the "Challenge Discussion" thread if it was a physical challenge and on the "Homework Discussion" thread if it was anything else.

Step outside your comfort zone.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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