SparkPeople 1 Day Challenge Team Messageboard Come join us in 1 challenge a day, everyday. It's fun and a great way to meet new team members while we reach our goals together. WE CAN DO IT!!! SparkPeople 1 Day Challenge Team Messageboard 12/15/19 - Sunday Self Care Strengthen and stretch your hips. Weak or tight hip flexors can result in lower back pain, hip pain and injury so it's important to strengthen and stretch those muscles on a regular basis. <BR> <BR> <link><BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> <BR> Do what you can. If pigeon pose is too much for you, you can do a lying down version... <BR> <BR> <link><BR>es.asp?exercise=301 ... Sat, 14 Dec 2019 21:49:11 EST 12/14/19 - Functional Saturday Check out the article to learn about (or refresh your memory on) functional fitness. <BR> <BR> <link><BR>/fitness_articles.asp?id=2218 </link> <BR> <BR> At the end of the article, try at least two, or all seven functional fitness exercises. Let's strengthen our bodies to "improve balance and power as related to everyday routines. Adding it to your strength training routine could mean the end of the everyday aches and pains." <BR> <BR> BONUS/ALTERNATE... Fri, 13 Dec 2019 17:31:19 EST 12/13/19 - Free Form Friday You're up to bat to make your challenge! What step will you take towards your health and wellness? <BR> <BR> Remember rest counts for those of you still recuperating! <BR> Thu, 12 Dec 2019 23:19:58 EST 12/12/19 - 4,3,2,1 If you're short on time or want to add a little extra to your planned workout, try exercise physiologist Sean Foy's 4,3,2,1 exercise model: <BR> <BR> 4 minutes of high intensity aerobic activity (this can be as intense as you can handle, a brisk walk for example or some dancing or string a few SparkPeople cardio moves together: <BR> <BR> <link><BR>exercises.asp?exercise_type=cardio </link> <BR> <BR> 3 minutes of resistance training - pick any stren... Wed, 11 Dec 2019 22:02:23 EST 12/11/19 - Wednesday Wellness Read this Spark article about the ten stretches we should do every day. <BR> <BR> "If you want to stay young, stay mobile. Forget gray hair or stale music tastes: A lack of mobility is really what ages us—and it's not just an issue for the retiree community." <BR> <BR> <link><BR>_articles.asp?id=2383 </link> <BR> <BR> Do what you can. <BR> <BR> BONUS/ALTERNTE CHALLENGE: Look behind. When you exit public transportation, leave your car, leave your tab... Tue, 10 Dec 2019 22:11:43 EST 12/10/19 - New To You Tuesday Step outside your comfort level by.... <BR> <BR> - Pick a new-to-you workout. If you pick a cardio video and don't know or can't keep up with the steps, march in place or step side to side, swinging your arms to keep your heart rate up while watching the video to learn it a bit so you may keep up the next time you try it. <BR> <BR> Don't stress if you're not getting the steps, laugh it up while jumping around trying to keep up. You're still moving and still burning calories while learning s... Mon, 9 Dec 2019 23:21:18 EST 12/9/19 - Mix It Up Monday Alternate cardio with strength today for a big calorie burn in a short time. <BR> <BR> Check out the Spark cardio and strength moves. Alternate a cardio move for 30 - 60 seconds then a strength move and so on for as long as you need. <BR> <BR> <link><BR>e_demos.asp </link> <BR> <BR> Or follow the Spark Fat Blaster video that will guide you through alternating cardio and strength for just under 30 minutes. <BR> <BR> <link> Sun, 8 Dec 2019 20:10:42 EST 12/8/19 - Sunday Self Care Take a break. Take a timeout. Rest, regroup and refresh, whatever that means to you. <BR> <BR> Take a me day! <BR> <BR> <em>247</em> Sat, 7 Dec 2019 18:09:30 EST 12/7/19 - 7-Day Bootcamp Day 7 Last day of the Spark Bootcamp challenge! <em>104</em> <BR> <BR> Today's challenge is simply a 9-minute core workout. <BR> <BR> <link><BR>detail.asp?video=74 </link> <BR> <BR> It's all floor work and planks so if getting on the floor is not an option for you, this one is mostly standing... <BR> <BR> <link><BR>detail.asp?video=77 </link> <BR> <BR> Remember to do your plank against the wall if that is mor... Fri, 6 Dec 2019 21:49:58 EST 12/6/19 - 7-Day Bootcamp Day 6 TGIF!!! <BR> <BR> Get your 30 minutes of cardio done... any cardio of your choice, broken up into small increments through the day if need be, then hit the Spark 7-Minute Arm Tone-Up. You don't need dumbbells if you're not ready for that. Or hold water bottles or soup cans. <BR> <BR> <link><BR>/videos-detail.asp?video=75 </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make it a free-form Friday by coming up with your own challenge or repeat a previ... Thu, 5 Dec 2019 19:23:11 EST 12/5/19 - 7-Day Bootcamp Day 5 Come alive for day 5 of the SparkPeople 7-day bootcamp series. After 30 minutes of your choice of cardio, do the 10-minute Lean Leg workout.... <BR> <BR> <link><BR>detail.asp?video=76 </link> <BR> <BR> This is all on the floor so if you are not up for floor work, try to the 8-minute Lower Body Workout. No worries if you don't have a band: <BR> <BR> <link><BR>detail.asp?video=65 </link> <BR> <BR> BONUS/ALTERNAT... Wed, 4 Dec 2019 21:13:00 EST 12/4/19 - 7-Day Bootcamp Day 4 We're more than half way through the SparkPeople Bootcamp series. Today focuses on core. <BR> <BR> One again, 30 minutes of cardio, broken up into small increments through the day if you don't have 30 consecutive minutes. <BR> <BR> Then follow the 7-minute Belly Blast video: <BR> <BR> <link><BR>detail.asp?video=77 </link> <BR> <BR> There is some floor work in this video so if getting on the floor does not work for you, try the 12-minute seated core ... Tue, 3 Dec 2019 20:46:09 EST 12/3/19 - 7-Day Bootcamp Day 3 Moving on to day three of the Spark bootcamp challenge. Again, your choice of cardio for 30 minutes and remember you can break that up into small increments... short Spark (or other fitness site) video, short walk or run, dancing, whatever moves you. <BR> <BR> Then perform the 7-Minute Arm Shaper video. Remember to skip the weights if you're not read for that or hold water bottles or soup cans. <BR> <BR> <link><BR>/videos-detail.asp?video=78 </link> <B... Mon, 2 Dec 2019 22:53:56 EST 12/2/19 - 7-Day Bootcamp Day 2 Today's SparkPeople bootcamp challenge is to do 30 minutes of cardio of your choice. Break this up in three 10-minute bursts through the day if you don't have 30 minutes at one time. All cardio activity counts...walk, run, dance, cardio videos..... whatever works for you. <BR> <BR> Then do the Spark 10-minute Lower Body Blast video. Skip the weights if you're not ready for that. <BR> <BR> <link><BR>detail.asp?video=79 </link> <BR> <BR> BONUS/ALTERNAT... Sun, 1 Dec 2019 20:15:17 EST 12/1/19 - 7-Day Bootcamp Day 1 As I emailed last week, let's go through the Spark 7-day bootcamp workout. Let me know if you don't receive Spark emails for the daily challenge emails. <BR> <BR> Today's bootcamp is a short cardio video. It's great for those just beginning or getting back on track. <BR> <BR> For those of you that are intermediate to advanced, use these workouts in addition to your planned workout for an extra calorie burn. <BR> <BR> <link><BR>detail.asp?video=80 </lin... Sat, 30 Nov 2019 19:33:01 EST 11/30/19 - Saturday Strength and Stretch Try this hamstring curl move throughout the day for a little cardio, hamstring strength and quad stretch... all in one move. <BR> <BR> <link> es .asp?exercise=544 </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Walk a mile. According to Along with activating your circulatory and cardiovascular system, walking helps to strengthen your quadriceps, hamstrings, glutes, calves and core. <BR> <BR> Getting some fresh air outside impro... Fri, 29 Nov 2019 20:47:58 EST 11/29/19 - Free Form Friday Time to pick your own challenge! Take a walk on the wild side..... or a step outside your comfort zone. <BR> <BR> <em>334</em> <BR> <BR> Remember, everything counts.... cardio, strength, stretching, organizing your junk drawer, calling a relative. <BR> <BR> Time to think about a goal or goals you would like to achieve in December. Thu, 28 Nov 2019 21:44:06 EST 11/28/19 - Thanksgiving Whether or not you celebrate, aim for small portions of your favorite foods. Don't feel deprived, enjoy what you like, just a small amount of it. <BR> <BR> If you are going to a family or friend gathering with a buffet-style meal, try to sit away from the food area after you fill your plate. <BR> <BR> Drink water in between sips of other drinks. <BR> <BR> Enjoy your day, your family/friends. Think of the good things you have, not the things you wish you had. <BR> <BR> BONUS/ALTERNATE ... Wed, 27 Nov 2019 19:26:25 EST 11/27/19 - Wednesday Wellness Try two tips from the Spark article with 10 tips for wellness, something you don't normally do on a regular basis.... <BR> <BR> <link><BR>s_articles.asp?id=270 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try some stretching before bed. Loosen, lengthen, breath to clear the way for a restful night's sleep... <BR> <BR> <link><BR>_articles.asp?id=1261 </link> <BR> Tue, 26 Nov 2019 20:22:25 EST 11/26/19 - Chair Challenge Get some quality toning time while watching your favorite tv show..... <BR> <BR> <link><BR>st=8_challenging_chair_exercises </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: How's your vitamin D? Make a shopping list for food sources of vitamin D. Also try to get outside if it's safe to do so for some natural vitamin D from the sun. <BR> <BR> <link><BR>on_articles.asp?id=1357 </link> Mon, 25 Nov 2019 22:07:24 EST 11/25/19 - Monday Minutes Spread your activity throughout the day to keep the get an all-day calorie burn and prevent the cumulative damage of sitting too long. <BR> <BR> In addition to whatever workout you have planned... <BR> <BR> take short walking breaks several times <BR> take a lap around a store you shop at <BR> take a lap around the office <BR> head up a flight or two of stairs just because. <BR> <BR> Let's get the week off to an active start! <BR> Sun, 24 Nov 2019 19:43:53 EST 11/24/19 - Sunday Self Care Spend some time mixing up make ahead meals for sanity during the week. Check out this article for some tips. <BR> <BR> <link><BR>st=makeahead_meals_how_to_freeze_and_r<BR>eheat_full_dishes </link> <BR> <BR> I eat breakfasts at work so I'm going to look up some freezer friendly breakfast ideas to avoid spending so much time in the kitchen in the evenings when I'm tired. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try some meditation. Make is as long or as sh... Sat, 23 Nov 2019 18:27:58 EST 11/23/19 - Saturday Side Steps "Lateral movements are important to help build structural integrity of the body, improve mobility, and prevent injury," says Darline Yatim, owner and president of Shrewsbury Health and Racquet Club in Massachusetts. <BR> <BR> We move forward a lot... walking and running etc. To get your lower body well rounded and help stabilize the knees, we need to incorporate side movements regularly. <BR> <BR> Try... <BR> <BR> Lateral Lunges - keep the movement small if need be. Quality over quantit... Fri, 22 Nov 2019 20:39:09 EST 11/22/19 - Freeform Friday It's your day to choose your challenge. How will you start your weekend to be your healthiest version of yourself? Mentally/physically. <BR> <BR> <BR> How will you make your Monday self proud? Step outside your comfort zone! <BR> <BR> <BR> Or feel free to repeat a previous day's challenge. Thu, 21 Nov 2019 21:28:34 EST 11/21/19 - Inner Ballerina Try a 30 - minute easy on the knees ballet workout to work all muscles. Or check out the video and just do a move or two. Skip the light weights if you're not ready for that. <BR> <BR> <link><BR>st=a_30minute_barre_workout_that_is_ea<BR>sy_on_the_knees </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: November 21st is Use Less Stuff Day, a day to consider using and buying less during the holiday season, a time where we sometimes spend money on unnecessary ... Wed, 20 Nov 2019 21:56:23 EST 11/20/19 - Wednesday Wellness Try Lion's Breath. <BR> <BR> <link><BR>amp; am p;t=36s </link> <BR> <BR> <BR> Possible benefits of practicing Lion's Breath: <BR> <BR> Relieves tension in the face and chest. <BR> Improves circulation of blood to the face. <BR> Keeps your eyes healthy by stimulating the nerves. <BR> Stimulates and firms the platysma. <BR> Helps prevent sore throat, asthma, and other respiratory ailments. <BR> May help treat bad breath. <BR> <BR> BONUS/ALTER... Tue, 19 Nov 2019 18:09:30 EST 11/19/19 - Stairway To Fitness Let's hit the stairs... in your house, apartment building, local mall... wherever you find stairs, take a few just because. <BR> <BR> Because.... <BR> <BR> The vigorous and continuous movement of your legs and hips results in deeper breathing and increases your heartbeat, which enhances blood flow to all areas of your body. <BR> <BR> Your body releases natural pain relievers, or endorphins, during a stair climb, so you’ll feel better and have less tension. <BR> <BR> Increase leg stren... Mon, 18 Nov 2019 22:20:15 EST 11/18/19 - Arm Your Monday Increase your upper body strength to use oxygen more efficiently during cardio workouts, to assist with every day tasks and to increase your metabolism. Try one (or both) of these upper body workout videos... <BR> <BR> 9 - min seated arm and shoulder <BR> <BR> <link><BR>detail.asp?video=39 </link> <BR> <BR> 7 - min upper body workout with band <BR> <BR> <link><BR>detail.asp?video=64 </link> <BR> <BR> BONUS/AL... Sun, 17 Nov 2019 19:23:46 EST 11/17/19 - Sunday Self Care Do you have a desk job, do a lot of driving or sitting on public transportation? <BR> <BR> Counteract the effects of sitting..... <BR> <BR> <link><BR>_articles.asp?ID=2527 </link> <BR> <BR> BONUS/ALTERNAT ECHALLENGE: November 17 is Take a Hike day. Is there a scenic (and safe) path near you. Dress for the weather and go for a walk. <BR> <BR> Sat, 16 Nov 2019 19:18:38 EST 11/16/19 - National Game day Make Fitness Fun by trying these games. Feel free to edit the type and amount of each exercise. <BR> <BR> Try rolling the dice or flipping a deck of cards - <BR> <BR> <link><BR>ice-cards-bodyweight-conditioning-workout </link> <BR> <BR> Spell out your name - <BR> <BR> <link><BR>spell-your-name-do-the-workout/ </link> <BR> <BR> Play hopscotch - <BR> <BR> <link> </link> ... Fri, 15 Nov 2019 17:33:59 EST 11/15/19 - Free From Friday <em>321</em> It's FRIDAY <em>321</em> <BR> <BR> Celebrate your week by nurturing yourself. Nourishing foods, nourishing activity, nourishing breathing, nourishing friend/family connections, ease your mind by paying a bill, finishing a work task, you get the idea. It's all up to you. <BR> <BR> or repeat a previous day's challenge. <BR> <BR> Here's to a healthy weekend! Thu, 14 Nov 2019 22:15:25 EST 11/14/19 - Interval Training day Try some interval training today. Check out the following Spark article that discusses the benefits of interval training and some ideas to try. <BR> <BR> <link><BR>/fitn ess_articles.asp?id=489&amp;page=2 </link> <BR> <BR> I plan on going to the fitness center for two rounds of a brisk walk on the treadmill and using the rowing machine. I'll alternate my walking speed when on the treadmill and the intensity on the rowing machine. <BR> <BR> Our bodi... Wed, 13 Nov 2019 21:20:53 EST 11/13/19 - Wednesday Wellness November 13th is World Kindess Day. If each one of us spreads kindness to one person, that person might be inspired to spread kindness and then that person may be inspired to spread kindness and so on and so on. <BR> <BR> There a endless tips to practice random acts of kindness: <BR> <BR> <link><BR>s-ideas </link> <BR> <BR> Most important.... be kind to yourself. Practice positive self talk. Eat nourishing foods. Do some deep breathing. Limit social ... Tue, 12 Nov 2019 17:02:37 EST 11/12/19 - Be Absolutely fABulous Work your core thought the whole day. Build muscle to increase metabolism and improve every day functions. <BR> <BR> While driving, washing dishes, brushing your teeth or standing in line at the store, contract your abs for a count of two and release. <BR> <BR> While brushing your teeth, do the contracting abs thing and add side bends. Put a slight bend in your knees, pull your abs in and focus on your core to move you from side to side. <BR> <BR> While watching TV, sit on the edge of the... Mon, 11 Nov 2019 22:29:46 EST 11/11/19 - Headline Day From the website <BR> <BR> Monday headlines Game: Pick up your local newspaper (or pull up your favorite news website) and glance to the headlines. Then take a piece of white paper and write down the ones you remember. <BR> <BR> How did you do? <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim to get an additional 10 minutes of activity than you usually do on a Monday. <BR> <BR> Thank you to all US veterans and their families. I appreciate your service and sacrifice... Sun, 10 Nov 2019 20:29:28 EST 11/10/19 - Sunday Self Care Find a few minutes to slow down and relax. Wind down from the previous week and get yourself in a good place to begin the week ahead. Which of these easy relaxation techniques can you fit into your day... <BR> <BR> <link> s_ articles.asp?id=779 </link> <BR> <BR> A quote from Hermann Hesse: “Within you there is a stillness and a sanctuary to which you can retreat any time.” <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Work on your next shopping list. ... Sat, 9 Nov 2019 21:56:54 EST 11/9/19 - Alphabet Saturday Check out this old youtube clip of the Regis and Kelly show to work about every muscle group. <BR> <BR> Pick up a medicine ball, or soup can, or water bottle or no weight at all and spell out the alphabet. <BR> <BR> <link><BR>amp;desktop_uri=%2Fwatch%3Fv%3D3uV7iU-<BR>MjbY&amp;app=desktop </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: If that is too much for you at one time, spread it out through the day or pick strength training exercises that wo... Fri, 8 Nov 2019 20:57:45 EST 11/8/19 - Free Form Friday It's your day to decide. Repeat a previous day's challenge or come up with one of your own. No challenge too small. <BR> <BR> It can be related to nutrition, cardio, strength training, stretching, nap, organize a drawer or close. It's all about heath and wellness. <BR> <BR> I intend to do a pelvic floor yoga workout. On the Spark Yoga team, I set my challenge for this month to do one pelvic floor video per week but haven't done it yet. <BR> <BR> Here's to a healthy start to the weekend! <B... Thu, 7 Nov 2019 21:26:14 EST 11/7/19 - Wake Up Call "In the time it takes to brew your coffee you can have your metabolism revved up to full throttle and ready for whatever the day throws at you." <BR> <BR> Try a 5-min energy burst first thing in the morning or at a convenient time shortly after you read this. <BR> <BR> <link><BR>st=a_5minute_wake_up_call_for_your_who<BR>le_body </link> <BR> <BR> Wed, 6 Nov 2019 23:18:11 EST 11/6/19 - Wednesday Wellness November 6 is National Stress Awareness Day, a day to identify and reduce stress factors in your life. <BR> <BR> Stress can cause.... <BR> <BR> headache <BR> muscle tension or pain <BR> chest pain <BR> fatigue <BR> stomach problems <BR> sleep problems <BR> <BR> Check out the Spark article with 17 tips to reduce stress. Try for two tips today when you feel stress. <BR> <BR> <link><BR>st=17_tips_for_dealing_with_stress_fro<BR>m_a_working_mom_of_four </l... Tue, 5 Nov 2019 21:09:04 EST 11/5/19 - Be ABsolutely fABulous If you haven't worked your core in at least 24 hours, let's get to it. According to <BR> <BR> "Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you're hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it. <BR> <BR> No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles... Mon, 4 Nov 2019 22:21:44 EST 11/4/19 - Monday Mantra Start the week off with a mantra from international yoga teacher, Katrina Love Senn. Every time you are in front of a mirror, repeat "I am willing to change". Or whenever you are alone, take a deep breath in, as you exhale, repeat the mantra. <BR> <BR> Be willing to open your mind to.... <BR> <BR> new, healthy foods <BR> changing up your workouts <BR> tackling a nagging item on your to-do list <BR> giving yourself a time out to breathe and be silent <BR> eating more fruits and veggies... Sun, 3 Nov 2019 20:05:25 EST 11/3/19 - Sunday Self Care November 3rd Zero Tasking Day. The end of Daylight Savings Time give us an extra hour of being productive. <BR> <BR> We all have busy lives so take an hour to relax and take care of yourself, whatever that means to you. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Give yourself a hand massage: <BR> <BR> <link><BR>-Massage </link> Sat, 2 Nov 2019 20:27:11 EST 11/2/19 - Play Outside Saturday November 2nd is National Play Outside Day. <BR> <BR> If the weather allows, go for a walk (add a little skipping), a run, a walk/run or bike ride. <BR> <BR> Is there a park nearby you? Hop on a swing! Release your inner child. <BR> <BR> Grab family or friends. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Take an indoor walk and talk about lessons learned from nature... <BR> <BR> <link><BR>k-7-self-care-lessons-can-learn-nature/ </link> Fri, 1 Nov 2019 20:31:06 EST 11/1/19 - Free Form Friday Welcome to the weekend. How will you start yours? Your challenge is up to you. Take a small toward your health and wellness, whatever that means to you! <BR> <BR> Or repeat a previous day's challenge! <BR> <BR> Make your Monday self proud of your weekend self. Thu, 31 Oct 2019 21:12:23 EST 10/31/19 - Happy Halloween It's time for our annual Halloween workout that you can do during a scary movie, in between trick or treaters, or on a work break: <BR> <BR> <link> st =scare_away_candy_calories_with_the_R>hall<BR>oween_workout </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: If you can't resist halloween candy, have cut-up fruit/vegetable or other healthy snacks to nibble on in between bites of candy. <BR> <BR> Are you taking a little one trick or treating... keep war... Wed, 30 Oct 2019 20:24:00 EST 10/30/19 - Wednesday Wellness October 30th is Checklist day, a great way to take care of things so that you'll have peace of mind. They are a perfect place to add a note about something you don't want to forget the next time you do something. <BR> <BR> Don't let your nagging to-dos swirl around in your head. Whether for a work project or household to-dos, jot it all down. You don't need to get it all done today but you'll have a list to check off to keep yourself focused and avoid problems that forgetting what needs to b... Tue, 29 Oct 2019 22:51:09 EST 10/29/19 - Ten Minute Tuesday Give yourself 10 minutes for a short exercise video..... <BR> <BR> <link> es ults_google.asp?cx=partner-pub-93189R>4785<BR>3224619:5707387032&amp;cof=FORID %3 A11&amp;ie=UTF-8&amp;q=ten%20min ute%20 exercise%20videos%20-blog_am p%20-food_ vs_food&amp;siteurl=www. m%2Fmyspark%2Fsearch; gsc.q=ten%20minute%20e xercise%20vi deos%20-blog_amp%20-food_vs_food&amp;gsc.p<BR>age=1 </link> <BR> <BR> Or walk laps... Mon, 28 Oct 2019 21:06:21 EST 10/28/19 - Movement Monday Let's aim to stand or walk more than we sit today. That can be challenging with desk jobs and commutes, but let's give it a shot.... <BR> <BR> Take a call standing up. If you're at home, walk laps while on the phone. <BR> Set a reminder to stand up and stretch every 30 - 45. <BR> Walk to the farthest bathroom, preferably on another floor, work those stairs. <BR> Walk up a few stairs, just because. <BR> Get up and do ten jumping jacks (no jumping required. If need be, step out to each si... Sun, 27 Oct 2019 21:19:06 EST 10/27/19 - Sunday Self Care From the Spark article, 100 Healthy Habits to Add to Your life... <BR> <BR> Send a handwritten thank-you note to someone you appreciate. <BR> <BR> BONUS/ALTERNATE CHALLENGE: <BR> <BR> Try to find five minutes a day to lay on the floor (or in bed) and relax your mind. Don't think about anything. If you feel your mind chasing after a niggling thought, release that thought and let it float away. Take deep breaths and just enjoy being alive in that moment. Sat, 26 Oct 2019 21:50:00 EST 10/26/19 - Sleepy Saturday How's your bedtime routine. Chick out this article for tips on better sleep. <BR> <BR> <link><BR>s_articles.asp?id=420 </link> <BR> <BR> Some benefits of sleep according to <BR> <BR> Healthy heart <BR> Prevent cancer <BR> Reduce stress <BR> Reduce inflammation <BR> More alert <BR> Improve memory <BR> Helps weight loss <BR> Napping can make you smarter <BR> Reduce risk of depression <BR> Helps body repair itself <BR> <BR> What'... Fri, 25 Oct 2019 20:52:34 EST 10/25/19 - Free Form Friday It's all up to you today to decide your challenge or repeat a previous day's challenge! <BR> <BR> What small step will you take to improve your health... mental or physical? Thu, 24 Oct 2019 22:13:40 EST 10/24/19 - Throwback Thursday Go into your way back machine and do a workout from your youth (youtube has many old workout videos) or from your early days of Spark. <BR> <BR> Of course any other fitness site will work too to take you back to workouts you haven't done in a long time. <BR> <BR> Or make your shopping list for a healthy recipe you haven't made in a very long time and make a plan to get that done soon. <BR> <BR> By the way, October 24th happens to be National Food day, a day to focus on healthy and nutritio... Wed, 23 Oct 2019 21:15:09 EST 10/23/19 - Wednesday Wellness From 100 Ways to Change Your Life in 10 Minutes or Less <BR> <BR> Remember what you want. <BR> <BR> Sometimes we're so distracted by stresses that we never take time to settle down and listen to what our body, mind, and soul are telling us, says Malika Chopra, founder and CEO of <BR> <BR> Try this: Sit in a comfortable position, settle your breath, close your eyes, and, as you breathe, mentally repeat the words "I am" for 5 minutes. Next, ask yourself "What do I want?" 2 to ... Tue, 22 Oct 2019 22:07:52 EST 10/22/19 - Go Nuts Hopefully no nut allergies out there? If so, skip this. October 22nd is National Nut Day. <BR> <BR> Check out the heart-healthy benefits of nuts and tips to add nuts to your diet. <BR> <BR> <link><BR>on_articles.asp?id=152 </link> <BR> <BR> If nuts are not allowed for you, check out other heart-healthy foods: <BR> <BR> <link><BR>on_articles.asp?id=799 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE; Make it a tri... Mon, 21 Oct 2019 21:17:52 EST 10/21/19 - Mental Health Monday As seen on <BR> <BR> Write a “get to do” list vs. a “to do list” (e.g. “I get to go to the farmer’s market for fresh vegetables because it’s available and accessible for me” vs. “go to farmer’s market and get tomatoes”) <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make it a muscle Monday. Work a muscle group you haven't worked in at least 24 hours. Make sure to work muscles you don't see in the mirror too! <BR> <BR> <link><BR> Sun, 20 Oct 2019 22:39:04 EST 10/20/19 - Sunday Self Care Show your hands and wrists some love. Try these tips from Prevention Magazine. <BR> <BR> <link><BR>self-massage-5-ways-to-give-yourself-a<BR>-massage/ </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Do your rise and shine stretches. Or lunch and stretch. Or get ready for bed stretches.... <BR> <BR> <link><BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> Sat, 19 Oct 2019 22:02:20 EST 10/19/19 - Saturday steps Aim for an extra 500 steps than you normally get or add a ten minute walk to your day. Fri, 18 Oct 2019 23:20:18 EST 10/18/19 - Free Form Friday You decide your challenge! <BR> <BR> What step can you take towards your health and wellness. Everything and anything counts! <BR> <BR> Ready, set, go towards a healthy weekend! <BR> <BR> <em>104</em> Thu, 17 Oct 2019 19:00:20 EST 10/17/19 - Three For Thursday Create a strong base and burn more calories by working your large muscle groups. Strong lower body muscles: <BR> <BR> lead to better cardiovascular health <BR> increases metabolism which helps burn more fat <BR> creates strong glutes and hamstrings, creating a nice backside <BR> work your core. your core works at keeping your spine aligned and your upper body straight during leg work <BR> help reduce knee and ankle injuries <BR> increase stamina <BR> <BR> Pick three lower body moves ... Thu, 17 Oct 2019 00:57:07 EST 10/16/19 - Wednesday Wellness October 16 is World Spine Day. <BR> <BR> Check out some spinal stretches to see if they are right for you. Don't wait until you have back soreness. Be proactive for a healthy spine. <BR> <BR> <link><BR>ealthy-spine </link> <BR> <BR> Yoga With Adriene for the Spine - <BR> <BR> <link> </link> <BR> <BR> Share stretches your physician has recommended for you that others may benefit from. <BR> Tue, 15 Oct 2019 22:35:45 EST 10/15/19 - I Love Lucy Day Happy I Love Lucy Day. I Love Lucy Debuted on October 15, 1951. <BR> <BR> Remember Vitameatavegamin? It was a health tonic Lucy drank on the 1951 I Love Lucy episode "Lucy Does a TV Commercial". It was supposed to be an elixir that contained "vitamins, meat, vegetables, and minerals". It promised to help people who are "tired, run-down, and listless" <BR> <BR> Aim for.... <BR> <BR> An extra serving of veggies than you usually get. See how other Sparkers sneak in veggies: <BR> <BR> <lin... Mon, 14 Oct 2019 20:59:33 EST 10/14/19 - Monday Movemeny Aim for a walk before or after one meal. Read about the different caloric burn and health issues to be considered. <BR> <BR> <link><BR>lking-before-or-after-meals/ </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: From Petra Kolber's interview with Alisa Cohn.... spend the morning thinking about two things you are looking forward to. Spend mid-morning bringing to mind two people that make your life sweeter, and in the evening reflect back on your day and... Sun, 13 Oct 2019 20:45:46 EST 10/13/19 - Sunday Self Care Set yourself up for a healthy week with these Spark tips for a Sunday.... <BR> <BR> <link><BR>st=9_things_to_do_sunday_to_set_yourse<BR>lf_up_for_a_healthy_week </link> <BR> <BR> BONUS/ALTERNATE CHALLENGES: Get warmed up with a walk or a bit of dancing, then stretch it out. <BR> <BR> <link><BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> Sat, 12 Oct 2019 18:33:59 EST 10/12/19 - Vitamin C and Move More Time to eat your vitamins. Most of us are into the cold and flu season. Keep washing your hands and get your vitamin C. <BR> <BR> Of course it hasn't been absolutely proven to prevent or cure colds but it can help your immune system as well as forming collagen, a connective tissue, which gives strength and structure by holding together muscles, bones, and other tissues. It helps to build, repair, and maintain red blood cells, bones, and other tissues. <BR> <BR> Sources of vitamin C, obvio... Fri, 11 Oct 2019 20:22:56 EST 10/11/19 - Free Form Friday You are in charge today. Repeat a previous day's challenge or come up with one of your own. What small step can you take towards your health and wellness? No challenge too small... <BR> <BR> Will it put your mind at east to organize a junk drawer, go through piles of old mail, magazines etc? Go for a walk? Nourish your body with healthy food? <BR> <BR> Ready... set.... GO! Thu, 10 Oct 2019 21:08:07 EST 10/10/19 - Toe Tapping Thursday From - <BR> <BR> Toe tappers, or toe taps, strengthen the muscles that flex the foot, particularly the tibialis anterior. These muscles, which are located on the shin, help with walking, as they maneuver the foot so it can clear the ground. <BR> <BR> Because of this, toe tappers benefit elderly individuals by reducing the risk of falls. Toe tappers are also used as both a treatment and as a preventive measure for shin splints. This exercise is well suited for peo... Wed, 9 Oct 2019 23:05:19 EST 10/9/19 - Wednesday Wellness <BR> Find zen in your day: <BR> <BR> <link><BR>g.asp?post=how_to_find_some_zen_in_eve<BR>ry_part_of_your_day </link> <BR> <BR> Pick at least one tip in the article to bring add some peace to your day. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Feed your skin. Check out the Spark article for foods good for your skin. <BR> <BR> "Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the food... Tue, 8 Oct 2019 21:39:09 EST 10/8/19 - Two For Tuesday Alternate a cardio move with a strength move to hit two goals in a short time. You get to make it as easy or as challenging as you need. <BR> <BR> Pick one or two cardio moves to perform for 30 - 60 seconds - <BR> <BR> <link> ex ercises.asp?exercise_type=cardio </link> <BR> <BR> Pick two strength moves to alternate with your chosen cardio move(s). Choose a muscle group you have not worked in at least 24 hours: <BR> <BR> <link>www.sparkpeople.c... Mon, 7 Oct 2019 19:22:11 EST 10/7/19 - Monday Minutes Aim to increase activity minutes to start the week on a high note. All activity counts. <BR> <BR> Aim for 30 minutes. If 30 is your norm, aim for 40. Break it up throughout the day if it's a busy day for you. A few 10 minutes brisk walks do wonders for the metabolism. <BR> <BR> Jessica Smith is always a good choice if you're stuck indoors or your favorite video.... <BR> <BR> <link> st =12minute_indoor_power_walking_workout </link> <BR> <BR> Sun, 6 Oct 2019 21:33:47 EST 10/6/19 - Sunday Self Care Try to spend some time in silence, even if it's just 2 minutes. Check out the ways sitting in silence can transform your life, from <BR> <BR> <link><BR>silence-can-completely-transform-your-<BR>life/ </link> <BR> <BR> Sun, 6 Oct 2019 00:49:29 EST 10/5/19 - Saturday Skaters Improve your endurance, mobility, balance and coordination with a little plyometric move. <BR> <BR> You can make this as easy or challenging as you need. Instead of jumping left and right, step left to right if jumping is not good for you. <BR> <BR> Watch a quick demo - <BR> <BR> <link> </link> <BR> <BR> Try a set of ten (or less) three times during the day to reve up your metabolism and strengthen your lower body. <BR> <BR> BONUS/ALTERNATE CHALLEN... Fri, 4 Oct 2019 21:44:57 EST 10/4/19 - Free Form Friday Here's to a healthy weekend. Start it off with a healthy Friday by making your own challenge or repeat a previous day's challenge. <BR> <BR> What small step can you take outside your comfort zone? <BR> <BR> October 4th is World Smile day. Just sayin. <BR> <BR> <em>334</em> Thu, 3 Oct 2019 22:46:05 EST 10/3/19 - Commit to 10 Commit to ten minutes or add an additional ten minutes to your planned activity. <BR> <BR> Try this ten-minute, eight-move workout.... <BR> <BR> <link> _a rticles.asp?id=2166 </link> <BR> <BR> If the moves are too advanced, make them work for you... you don't need to squat low, you don't need to use weights, you can do a plank against a wall... <BR> <BR> <link> </link> <BR> <BR> Or swap it out for a seated... Wed, 2 Oct 2019 21:23:46 EST 10/2/19 - Wednesday Wellness Pay attention to your eyes. Many of us spend a lot of time on the computer for work, news, Sparking. <BR> <BR> The longer the eyes focus on one spot and in one direction, the more likely computer eye fatigue is to occur. <BR> <BR> For every three to five minutes of looking at a computer screen, look away at an object either closer to the eyes or farther away. This allows the eye muscles to relax, and it prevents straining due to tension in the eyes. <BR> <BR> Looking to the left and rig... Tue, 1 Oct 2019 20:31:41 EST 10/1/19 - Rocktober Start the month off with some movin and groovin. <BR> <BR> Try a dance party with with Jessica Smith: <BR> <BR> <link> </link> <BR> <BR> or her latin spice dance workout with her mom: <BR> <BR> <link><BR>amp;t=671s </link> <BR> <BR> or share your favorite dance workout with us. <BR> <BR> BONUS/ALTERNATE CHALLENGE: October 1st is Walk Your Dog day. Take your pooch for a walk and invite someone you know with a ... Mon, 30 Sep 2019 21:11:31 EST 9/30/19 - Taste the Rainbow How's your fruit and veggie intake? Aim for eating the rainbow today or start a shopping list to make the rainbow possible. <BR> <BR> <link><BR>st=are_you_eating_a_rainbow </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for 15 minutes more activity than you normally get on a Monday. Cardio, Strength training and stretching all count. <BR> <BR> <BR> Sun, 29 Sep 2019 22:16:36 EST 9/29/19 - Sunday Self Care September 29th is World Heart Health Day. Check the dos and don'ts for eating for a healthy heart. <BR> <BR> <link><BR>on_articles.asp?id=53 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Strong Pelvic Floor. The muscles of the pelvic floor work with the abdominal and back muscles to stabilise and support the spine. <BR> <BR> Try a yoga video to improve your pelvic floor.... <BR> <BR> <link><BR>amp;t=445s </link> ... Sat, 28 Sep 2019 22:12:45 EST 9/28/19 - Play Day September 28 is Family Health and Fitness Day and Nickelodeon's International Day of Play. <BR> <BR> Both days encourage families to turn off the tv, turn away from the screens, and play together, preferably outside. <BR> <BR> Grab your kids, grandkids, nieces or nephew or family friends and get a card game going, go for a walk, grab some chalk and draw a hopscotch grid to get a good round of hopscotch. <BR> <BR> On your own? Take yourself for a walk, bike ride, grab a deck of cards for a ... Fri, 27 Sep 2019 20:00:16 EST 9/27/19 - Free Form Friday Yeah! It's Friday my darlins! <BR> <BR> It's your day to set your challenge or repeat a previous day's challenge. <BR> <BR> Take a small step in the right direction! Step outside your comfort zone! <BR> <BR> Thu, 26 Sep 2019 20:38:39 EST 9/26/19 - Joint Health It's never too soon or too late to work on our joint health. <BR> <BR> <link><BR>on_articles.asp?id=2276&amp;page=3 </link> <BR> <BR> Read about foods that are good and bad for joint health, info on supplements, and the importance of strength training and range of motion exercises. <BR> <BR> Make a plan. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add some FUNctional fitness to your day. Do what you can. <BR> <BR> <link> Wed, 25 Sep 2019 22:23:00 EST 9/25/19 - Wednesday Wellness September 25th is National Women's Health &amp; Fitness day. Give us a <em>248</em> for each item you accomplish or come up with some of your own....... <BR> <BR> Make any health screening appointments you need <BR> Go for a walk <BR> Do some yoga to improve circulation <BR> Stand more often than you normal do <BR> Clean out your pantry and fridge, ditch as much processed foods and snacks as you can live without, make s healthy shopping list <BR> <BR> Any guys lurking out there? Get a ... Tue, 24 Sep 2019 20:39:10 EST 9/24/19 - Two For Tuesday Time to work opposing muscle groups. PIck a muscle group you haven't worked in at least 24 hours. <BR> <BR> If you need upper body work, work the biceps and triceps, chest and upper back. <BR> <BR> <link><BR>exercises.asp?exercise_type=any&amp;ex<BR>ercise_level=any&amp;equipment=any&amp<BR>;bodypart=upper%20body </link> <BR> <BR> If you need lower body work, work the hips and glutes, hamstrings and quads. <BR> <BR> <link> Mon, 23 Sep 2019 22:40:02 EST 9/23/19 - Autumnal Equinox September 23rd marks the autumnal equinox in the northern hemisphere. Look up some new-to-you fall foods and recipes to boost your immune system and embrace the season. <BR> <BR> <link><BR>on_articles.asp?id=956 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: From, Goal Achievement in 5 minutes a day.... <BR> <BR> Write your goals every day using the 3 P’s. Personal, Positive, and Present Tense. <BR> <BR> According to Mike Rayburn..."G... Sun, 22 Sep 2019 20:19:43 EST 9/22/19 - Sunday Self Care September 22nd is Dear Diary Day. According to - Through long-term journaling and diary-keeping, we focus our energy on resolving issues and achieving goals. Over time, a diary can offer many rewards including memories. We can see our successes and learn from our mistakes. <BR> <BR> Try.... <BR> <BR> jotting down a few sentences summarizing last week... the positive and not so positive. <BR> jotting down some thought about how you would like this upcoming week to ... Sat, 21 Sep 2019 19:22:30 EST 9/21/19 - National Dance Day Try a fun Jessica Smith dance party workout. <BR> <BR> <link> </link> <BR> <BR> Or put on your favorite music and boogie down or twist it out. <BR> <BR> September 21st is also national apple day. Have some apple slices and peanut butter or yogurt for a healthy snack. Or look up a healthy apple recipe. Fri, 20 Sep 2019 20:59:57 EST 9/17/19 - Tummy Tuesday Improve balance <BR> Prevent back pain <BR> Improved heart health <BR> Improved posture <BR> <BR> Just a few of the benefits of a strong core so let's work it in small ways throughout the day. Really contract your abs while you..... <BR> <BR> Ab contractions and small side bends while brushing your teeth, doing your hair, standing in line etc. <BR> <BR> Swivel in your office chair or put some music on and do the twist <BR> <BR> During your favorite aerobic workout, keep your abs pu... Mon, 16 Sep 2019 09:59:03 EST 9/16/19 - Monday Power Breaks A busy work week ahead? Busy day at home? Schedule five-minute breaks each hour to walk, get a glass of water and return fresh to your task. <BR> <BR> According to jigsaw,the natural rhythm of brain and body means that few people can focus on the same thing in the same way for more than about 45 minutes. <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Sneak in some ab work throughout the day. Contract your abs, hold for two seconds, release, never holding your breath. <BR> <BR> Try f... Sun, 15 Sep 2019 17:07:42 EST 9/15/19 - Sunday Self Care Let's start our Sunday, or end it, with some delightful stretches. Get warmed up a bit with a quick walk and work out the kinks of the past week. <BR> <BR> <BR> <link> st =rise_and_shine_8_stretches_you_shouR>ld_d<BR>o_each_morning </link> <BR> <BR> <BR> Sat, 14 Sep 2019 20:53:26 EST 9/14/19 - Small Space Saturday Got 15 minutes? Got a small space? Get a great calorie burn with Jessica Smith. You can keep it low-impact if need be! <BR> <BR> <link><BR>st=this_heartpumping_15minute_workout_<BR>is_perfect_for_small_spaces </link> <BR> <BR> Extra challenge: Add this to your day, in addition to whatever other workout you have planned. <BR> <BR> <BR> BONUS ALTERNATE CHALLENGE: Add an additional 500 more steps than you usually get. <BR> Fri, 13 Sep 2019 21:22:58 EST 9/13/19 - Free Form Friday Sliding into the weekend darlins! <BR> <BR> How will you start it off? Your Friday challenge is all up to you. Everything counts. We're all about health and wellness. Not just the number on the scale. <BR> <BR> What will help you strengthen your heart and lungs, strengthen your muscles to get your through a day, nourish your body with healthy foods or give you peace of mind? <BR> <BR> Feel free to repeat a previous day's challenge or come up with one of your own! <BR> <BR> <em>532</em> Thu, 12 Sep 2019 21:35:07 EST 9/12/19 - Thursday Thighs Work all the angels for a strong base to get you through your day. Don't go down too low if that doesn't work for you. Watch your form. <BR> <BR> Start on either foot, right or left, do a forward lunge: <BR> <BR> <link> /exercises .asp?exercise=22 </link> <BR> <BR> With the same foot, do a reverse lunge: <BR> <BR> <link> /exercises .asp?exercise=115 </link> <BR> <BR> With the same foot, do a side lunge: <BR> <BR> <link... Wed, 11 Sep 2019 22:26:39 EST 9/11/19 - Wednesday Wellness Take a moment of silence on this anniversary of 9/11. <BR> <BR> Here in the US, we are encouraged to volunteer in our local communities in tribute to those that were lost, the first responders and those that rose in service to defend freedom. <BR> <BR> <link><BR>ion_articles.asp?id=2385 </link> <BR> <BR> Nurture yourself today by picking two habits from this Spark article to do consistently or refer back to the article each day to pick a new habit. <... Tue, 10 Sep 2019 21:35:56 EST 9/10/19 - Countdown to Fitness Try exercise physiologist Sean Foy's 4,3,2,1 exercise model: <BR> <BR> 4 minutes of high intensity aerobic activity ( as intense as you can handle, a brisk walk for example or some dancing or pick a Spark cardio move or two): <BR> <BR> <link><BR>exerci ses.asp?exercise_type=cardio </link> <BR> <BR> 3 minutes of resistance training (pick any strength exercises you need) <BR> <BR> <link><BR>e_demo s.asp </link>... Mon, 9 Sep 2019 21:59:56 EST 9/9/19 - Monday Motivation Look in the mirror first thing in the morning or as soon as you read this and repeat the Marilyn Monroe quote.... <BR> <BR> "Everyone's a star and deserves the right to twinkle!" Now go forth and twinkle! <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Increase your normal amount of activity by 10 minutes. Cardio, strength and stretching sessions all count. <BR> Mon, 9 Sep 2019 06:30:10 EST 9/8/19 - Sunday Self Care Show your back some love. Some stretches can be done in bed if you cannot get on the floor: <BR> <BR> Lying Hip &amp; Glute Stretch - it also feels good on the lower back... <BR> <BR> <link> es .asp?exercise=293 </link> <BR> <BR> Child's Pose - Take it slow, take deep breaths to ease into it. <BR> <BR> <link> es .asp?exercise=303 </link> <BR> <BR> Lying Double Knee Hug - you can do this one in bed... <BR> ... Sat, 7 Sep 2019 21:06:28 EST 9/7/19 - Add A Little Extra Add five to ten minutes of cardio to your planned cardio workout. <BR> <BR> Or <BR> <BR> Add an extra set of your planned strength training exercises. <BR> <BR> <link><BR>new.asp </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE; Take stock of the pantry and fridge. What should go? What healthy, nourishing foods can you add to your shopping list. Fri, 6 Sep 2019 22:03:14 EST 9/6/19 - Free Form Friday Kick up your heels it's Friday! Come up with your own challenge or repeat a previous day's challenge. <BR> <BR> I'm sleep deprived due to work the past two days. I intend to do my yin yoga and get to bed early. Thu, 5 Sep 2019 20:58:37 EST 9/5/19 - Build Your Immune system Do you have your immune building plan in place? We're heading into cold and flu season. Build yourself up.... <BR> <BR> Here are some nutrients and foods that may enhance our immune systems. How many of these nutrients can you get today: <BR> <BR> Vitamin C-rich foods, like citrus fruit and broccoli <BR> Vitamin E-rich foods, like nuts and whole grains <BR> Garlic <BR> Zinc-rich foods, like beans, turkey, crab, oysters, and beef <BR> Bioflavanoids, which are found in fruits and vegetab... Wed, 4 Sep 2019 22:41:14 EST 9/4/19 - Wednesday Wellness Are you ready for cold and flu season? Don't wait until you are sick to practice immune-building habits. <BR> <BR> Are you following these habits every single day? Consistency doesn't just help with weight loss. It's all about health and wellness. <BR> <BR> <link><BR>ow.asp?show=33 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Posture check. Pick at least one tip from each step to improve posture: <BR> <BR> <link> Tue, 3 Sep 2019 21:33:28 EST 9/3/19 - Tuesday Twist Work the core for better posture, improved balance and stability as well as to prevent lower back pain. <BR> <BR> In your desk chair, pull your feet off the floor, hold on to your desk, pull in your abs and then using your obliques, twist right and then left. Try three sets of ten. <BR> <BR> Or try a seated twist... <BR> <BR> <link><BR>/exercises.asp?exercise=9 </link> <BR> <BR> Make time for a stretch... <BR> <BR> <link>https://www.sparkpeople... Mon, 2 Sep 2019 19:13:45 EST 9/2/19 - Happy Labor Day In the U. S. Sept 2nd is a creation of the labor movement and dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country. <BR> <BR> A big high five to all of you for your contributions to the well-being of the U.S. and all countries! <BR> <BR> Whether or not you're attending a party, stick to small portions of your favorite foods. Avoid restr... Sun, 1 Sep 2019 21:32:56 EST 9/1/19 - Sunday Self Care September first is World Letter Writing Day. Write yourself a letter. Review the summer, what went well, what didn't and what you want the rest of the year to look like. Be encouraging and supportive. You deserve it. <BR> <BR> Sat, 31 Aug 2019 18:28:51 EST 8/31/19 - Saturday Sunshine August 31st is Eat Your Lunch Outside day. Most of us are nearing the end of summer. Get out and get some fresh air if you can. Get some natural vitamin D. <BR> <BR> Get away from your desk or out of the house by eating lunch outside. Or if you're pressed for time, take your coffee or water bottle for a short walk. Get some fresh air. <BR> <BR> According to <BR> <BR> Did You Know… <BR> …that picnics began as a meal break for hunters while hunting? <BR> <BR> BONUS/ALT... Fri, 30 Aug 2019 21:29:21 EST 8/30/19 - Free Form Friday You are in charge of your destiny today..... and everyday .... but today you decide on a challenge you need or repeat a previous day's challenge. <BR> <BR> Start your weekend on a healthy note. Everything counts, no challenge too small. <BR> <BR> <em>104</em> <BR> <BR> Maybe sit down and think about a goal you'd like to achieve or get closer to in September. Thu, 29 Aug 2019 21:59:56 EST 8/29/19 - Three For Thursday Try one exercise move that works three muscles.... <BR> <BR> Woodchopper - work abs, obliques and shoulders <BR> <BR> <link><BR>es.asp?exercise=466 </link> <BR> <BR> Bridges - work quads, glutes, hamstrings <BR> <BR> <link><BR>es.asp?exercise=63 </link> <BR> <BR> Pushups - work chest, shoulders, biceps. You can do them on your knees or toes.. <BR> <BR> <link><BR>es.asp?e... Wed, 28 Aug 2019 22:02:41 EST 8/28/19 - Wednesday Wellness Always a good day to work on balance. Stand near a wall or heavy piece of furniture, have someone nearby if you are unsteady. <BR> <BR> From <BR> <BR> Standing Balance Exercises <BR> <BR> Strengthen your ankle muscles by performing balance-challenging tasks. Stand on one foot and try to keep your balance as long as you can without putting your foot back on the floor. Once you can maintain this unileg stance for more than one minute, challenge yourself further by standing ... Tue, 27 Aug 2019 22:23:40 EST 8/27/19 - Triple Tuesday Pick a muscle group to work that you have not worked for the past two days. Do three different exercises for that muscle group, preferably exercises that are new to you. <BR> <BR> Or just do three sets of 8 - 10 reps of one exercise. <BR> <BR> <link> e_ demos.asp </link> <BR> <BR> <BR> ALTERNATE/BONUS CHALLENGE: Squeeze in three, five-minute walking breaks in your day. <BR> <BR> Mon, 26 Aug 2019 21:13:20 EST 8/26/19 - Monday Muscles Try a few exercises that work multiple muscles in one move.... <BR> <BR> Hips, Glutes, Upper Thigh: <BR> <BR> <link> es .asp?exercise=113 </link> <BR> <BR> Quads, Glutes, Inner thigh, Calves: <BR> <BR> <link> es .asp?exercise=109 </link> <BR> <BR> Biceps, Triceps, Obliques, Hips: <BR> <BR> <link> es .asp?exercise=139 </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLE... Sun, 25 Aug 2019 20:37:35 EST 8/25/19 - Sunday Self Care Try some mindful mediation in different ways. We don't have to sit still to take advantage of benefits of meditation. <BR> <BR> <link><BR>s_articles.asp?id=2509&amp;page=2 </link> <BR> <BR> What can you fit into your day today? Sat, 24 Aug 2019 21:37:49 EST 8/24/19 - Saturday Skin Care Posting a little early as I'm heading out for the evening. <BR> <BR> Improve your skin from the inside, out! <BR> <BR> <link> on _articles.asp?id=481 </link> <BR> <BR> Pick three nutrients from the chart in this article and pick foods to add to your weekend for healthy skin. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Check out your activity minutes from last Saturday and try to add ten minutes to your total today. Cardio and strength training count. <B... Fri, 23 Aug 2019 17:40:56 EST 8/23/19 - Free Form Friday Kick it up, we have arrived at the weekend! How will you start your weekend? <BR> <BR> Repeat a previous day's challenge or come up with one of your own. No challenge too small. It doesn't have to be about the scale. This is about health and wellness. <BR> <BR> How will you step out of your comfort zone to move forward the the healthiest you that you can be.... mind, body or soul! <BR> <BR> I have long conference calls tomorrow. I'm going to do some yoga stretches every few minutes. <BR> Thu, 22 Aug 2019 22:56:22 EST 8/22/19 - Macro Thursday Fats, Protein, Carbs... we need them. These are "the major energy sources our bodies need to grow, digest food, build and repair muscle tissue, and perform basic bodily functions." <BR> <BR> <link><BR>on_articles.asp?id=2132 </link> <BR> <BR> Read till the end. Important information. Start your shopping list! <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Take a lap or two. After dinner, after the dishes, after the kids' homework, after your evening work... Wed, 21 Aug 2019 21:26:27 EST 8/21/19 - Wednesday Wellness Do you have a bedtime routine? Did you have one and need to recommit to that routine? <BR> <BR> From "Just like we encourage for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep" <BR> <BR> Read about the benefits of a steep routine and some recommended sleep rituals you many want to add to your routine. Sleeping well is a very important part of health and wellness! <BR> <BR> Everybody is uniqu... Tue, 20 Aug 2019 22:23:39 EST 8/20/19 - Two-Fer Towel Tuesday <BR> Pick two towel exercises that fit your fitness level. These can be done while watching tv or after doing dishes. <BR> <BR> <link> g.asp?post =the_towel_workout_makes_ton ing_easy </link> <BR> <BR> ADVANCED: Are you able to push it to the next level? If so, try two from: <BR> <BR> <link> g.asp?post =grab_a_towel_for_this_5move _fullb ody_workout </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Pick two Spark bodyweight exe... Mon, 19 Aug 2019 22:51:55 EST 8/19/19 - Motivation Monday First thing, or whenever you read this, look in the mirror, smile and state your intention for the week. <BR> <BR> Make it about something within your control. Be realistic. You'e not changing the world but you may improve your week in a small way that will make me smile Friday or Saturday. <BR> <BR> ALTERNATE/BONUS CHALLENGE: If you begin to feel sluggish during the day, grab a big glass of ice water to pump yourself back up. Throw a piece of fruit or slice of cucumber in if you need to m... Sun, 18 Aug 2019 19:56:04 EST 8/18/19 - Sunday Self Care i'm heading out for the evening so I'm posting for tomorrow earlier than usual. <BR> <BR> <BR> Try two tips from <BR> <BR> Reassess your priorities. <BR> When you are so busy and distracted, everything seems like a priority. You're just spinning your wheels trying to get it all done. Just stop for an hour, and contemplate what is most important today, this week, this month, and in your life in general. <BR> Where are you spending time that isn't really contributing to ... Sat, 17 Aug 2019 17:35:23 EST 8/17/19 - Love Your Feet Day Aug 17 is I Love My Feet Day. Try these exercises to strengthen your feet. Think of all we put our feet through, from walking to running, to dancing, to the shoes we keep them in. Show the some love..... <BR> <BR> <link><BR>?post=4_exercises_to_strengthen_your_feet </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Load your feet with lotion, give them a good rub, don't skip massaging the toes. Throw on some comfy socks and elevate your feet for a while. <B... Fri, 16 Aug 2019 21:40:52 EST 8/16/19 - Free Form Friday Whoooooohoooo! Weekend time. <BR> <BR> You get to decide your challenge today or repeat a previous day's challenge. <BR> <BR> I missed the crawling challenge today. I meant to do it after my group run but came home to DH having friends over so I sat and socialized. <BR> <BR> What will you do? Thu, 15 Aug 2019 23:02:57 EST 8/15/19 - Crawl Through Thursday Check out this article from CNN.COM last year, reporting on the crawling fitness idea. Return to a primal move to improve your core and arm strength. You can move forward and backward or take it side to side. <BR> <BR> <link><BR>ng-exercise-fitness/index.html </link> <BR> <BR> If you have knee, wrist or shoulder pain, skip this one. <BR> <BR> BONUS/ALTERNATIVE CHALLENGE: Do a few rounds of wall planks to stay off your wrists. <BR> <BR> <link>www.y... Wed, 14 Aug 2019 21:42:55 EST 8/14/19 - Wednesday Wellness While routines are important, trying new experiences can increase happiness, well being and boost creativity. <BR> <BR> Try - <BR> <BR> Taking a different route to work or running your errands. <BR> <BR> Check out a different grocery store than you normally shop at. <BR> <BR> Change where you sit to eat your meals <BR> <BR> If you walk, run or bike ride, try a new route that is safe <BR> <BR> Change your bedtime routine <BR> <BR> Look up a new recipe for a favorite meal and make... Tue, 13 Aug 2019 23:42:43 EST 8/13/19 - Ten Minute Tuesday Add ten minutes onto your regularly planned activity. Check out these tips: <BR> <BR> <link><BR>st=10_tenminute_workout_ideas </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Or make it a Try-it Tuesday. Check out a quick video you've never tried before: <BR> <BR> <link><BR>new.asp </link> <BR> <BR> Or a video from your favorite fitness website. Mon, 12 Aug 2019 22:32:27 EST 8/12/19 - Monday Motivation We all give ourselves pep talks to get through workouts or life challenges. If you normally use the pronouns "I" or "me" try changing it to "you" or your name. <BR> <BR> From Psychology Today - <BR> <BR> As an example of using non-first-person pronouns during self-talk—in which you do not use pronouns such as "me" or "I" but rather use “you” or your own name—if I were facing a stressful challenge but was on track with a target mindset and behavior, I'd give myself some positive reinforceme... Sun, 11 Aug 2019 20:16:32 EST 8/11/19 - Sunday Self Care Take a me day. What nourishes your soul? <BR> <BR> Take some time for you! <BR> <BR> <em>437</em> Sat, 10 Aug 2019 23:03:02 EST 8/10/19 - POSTURE CHECK! <BR> Aim for at least one exercise in each of the four areas in their Spark article to improve posture: <BR> <BR> <link><BR>_articles.asp?id=1407 </link> <BR> <BR> "Unfortunately, few of us exhibit good posture, let alone perfect posture. In fact, poor posture often develops so gradually that you may notice its symptoms (back and neck pain, tightness and stiffness, increased injury and some loss to your normal range of motion) long before you notice ... Fri, 9 Aug 2019 21:21:43 EST 8/9/19 - Free Form Friday Sliding into the weekend! How will you start your weekend on a healthy note? <BR> <BR> Repeat a previous day's challenge or come up with one of your own. No challenge is too small. Improve your mind, body or soul! <BR> <BR> August 9th is Book Lovers Day. Just sayin! <BR> <BR> <em>149</em> Thu, 8 Aug 2019 21:56:02 EST 8/8/19 - Pushups Pick the level that's right for you, or mix and match... pushups against the wall, on your knees, on your toes, off an exercise ball..... <BR> <BR> Scroll down in this link and choose which version of pushups is right for you. A strong upper body helps with daily activities as well as increased stamina during workouts. <BR> <BR> <link><BR>esults_google.asp?cx=partner-pub-93189<BR>47853224619:5707387032&amp;cof=FORID%3<BR>A11&amp;ie=UTF-8&amp;q=pushups%2... Wed, 7 Aug 2019 22:36:58 EST 8/7/19 - Wednesday Wellness Make a habit of keeping your neck healthy and strong. Check out these neck exercises and stretches unless you have restrictions placed by your doctor, follow their advice first. <BR> <BR> <link> st =the_9_best_exercises_for_neck_pain </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Power up your confidence and energy by striking a super hero pose at least three times today.... <BR> <BR> Stand with legs a little more than hips-distance apart, han... Tue, 6 Aug 2019 21:17:16 EST 8/6/19 - Track Ahead Tuesday Track ahead all meals, snacks and beverages for the entire day to help stick to your plan. Track into Wednesday if you have this done or see this too late. <BR> <BR> Or create a new food or exercise grouping that you do regularly. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add to your Other Goals. Under My Trackers from the main Spark page, click Other Goals. Scroll down towards the end of the page to the Other Goals header and click the Add/Remove Other Goals button and create a new goal that ... Mon, 5 Aug 2019 23:08:45 EST 8/5/19 - Motivation Monday Get your Spark on for the week ahead. Give me a <em>248</em> if you.... <BR> <BR> Visualize backwards....Look back where you were and how far you have come. If your goal was to get organized, and you have made enormous improvement in that area, visualize back to when things weren't going so well. This will keep you heading in the right direction. <BR> <BR> Take a walk or drive....Take a walk around the block or a short drive through the neighborhood to relax, reflect, and enjoy some qu... Sun, 4 Aug 2019 22:50:15 EST 8/4/19 - Sunday Self Care Time practice proper breathing, to "get rid of carbon dioxide waste and take in plenty of clean, fresh oxygen to your brain and muscles." <BR> <BR> <link> s_ articles.asp?id=328 </link> <BR> <BR> Slow down and take this important time for yourself. <BR> <BR> BONUS/ALTERNATE CHALLENGE: How's your next shopping list. Full of vitamins and minerals, healthy fats, complex carbs? <BR> <BR> Here are some suggestions: <BR> <BR> <link> Sat, 3 Aug 2019 23:01:32 EST 8/3/19 - Essential Vitamins and Minerals We all aim for less calories to nudge that scale but we need to focus on quality calories. <BR> <BR> "Essential nutrients help to power bodily functions, boost energy levels, ensure strong muscles and bones, regulate metabolism and even prevent certain medical conditions and diseases." <BR> <BR> Do you track... <BR> Calcium <BR> Vitamin C <BR> Vitamin D <BR> Iron <BR> Magnesium <BR> Potassium <BR> B6 <BR> B12 <BR> <BR> <BR> We're not trying to be perfect here but read the Spark article a... Fri, 2 Aug 2019 22:28:08 EST 8/2/19 - Free Form Friday Three cheers for Friday! Let's enjoy the day without derailing our healthy efforts. <BR> <BR> Name your own challenge or repeat a previous day's challenge. Everything counts... <BR> <BR> cardio <BR> strength training <BR> healthy portion <BR> nourishing foods <BR> naps <BR> family/friend connections <BR> organize a sock drawer <BR> declutter a small area Thu, 1 Aug 2019 20:51:22 EST 8/1/19 - Stairway to Fitness How many stairs can you tackle (safely) at work, at home, at the mall? Let's celebrate whether it's two or 40! <BR> <BR> No access to stairs? Pick a favorite Spark cardio workout or your favorite cardio DVD. Share with all of us what you pick. <BR> <BR> Or do you have a sturdy step stool or heavy box handy? While watching tv or listening to the radio or favorite podcast... stand in front of something sturdy like a heavy box, lift your right leg and tough your right toes to the box, return ... Wed, 31 Jul 2019 21:38:23 EST 7/31/19 - Wednesday Wellness Let's give our knees some support. Do only what works for your body and physical condition. <BR> <BR> <link><BR>st=5_smart_exercises_to_support_your_k<BR>nees </link> <BR> <BR> We put a lot of wear and tear on our knees in our daily activities and workouts. <BR> <BR> BONUS/ALTERNATE CHALLENGE: squeeze in some mid-week stretching. Loosen and lengthen! <BR> <BR> <link><BR>_articles.asp?id=1263 </link> Tue, 30 Jul 2019 21:56:48 EST 7/30/19 - Two For Tuesday Aim for two forms of cardio, they can be as short or long as your schedule dictates. <BR> <BR> Try a walk or run in the morning and a cardio video in the evening or vice versa. <BR> Try a short cardio video in the morning and one after dinner. <BR> <BR> BONUS/ALTERNATE CHALLENGE: <BR> <BR> July 30th is International Friendship day, declared by the United Nations in 2011, to celebrate friendship and peace. <BR> <BR> Consider checking out the new Spark member message board and consider a... Mon, 29 Jul 2019 21:33:55 EST 7/29/19 - Monday Muscles Every time you go to the bathroom or stand at your kitchen counter/workbench/desk etc, squeeze in a few sets of all over strength training.... <BR> <BR> Five squats ... don't let your knees go past your toes, all your weight in your heels <BR> <BR> Five Pushups off the sink/counter/desk/wall etc... work your triceps by keeping our arms and elbows close to your sides Keep those abs pulled in and keep your body in a nice straight line, head to toe. <BR> <BR> Five Ab contractions... contrac... Sun, 28 Jul 2019 19:54:12 EST 7/28/19 - Sunday Self Care Check out Spark's 11 tips for our self-care routine. My routine has been lacking a bit the last few weeks. Time to make some adjustments. <BR> <BR> <link><BR>s_articles.asp?id=2337&amp;page=2 </link> <BR> <BR> "In my opinion, self-care is the umbrella that protects us from the faulty weather in our daily lives. Imagine our day-to-day demands and stresses as rain coming down on us. Most days come with some light drizzle; other times, life brings us a h... Sat, 27 Jul 2019 20:16:08 EST 7/27/19 - Interval Saturday Mix up your intensity level to improve your cardiovascular fitness, burn more calories in less time. <BR> <BR> This works for beginners and advanced athletes because the exertion level is up to you. <BR> <BR> Go for a walk, after warming up a bit, walk at a brisk (for you) pace for one minute, or to the next fire hydrant, then slow down your pace for a minute or determined distance, repeat. <BR> <BR> Same when you go out for a run or follow a cardio video, bump up your intensity on some m... Fri, 26 Jul 2019 21:15:26 EST 7/26/19 - Free Form Friday Do the Friday dance <em>353</em> <em>354</em> <BR> <BR> Repeat a previous day's challenge or come up with one of you own. What small step outside your comfort zone to get closer to health and wellness. <BR> <BR> No challenge to small! <BR> <BR> <em>104</em> Thu, 25 Jul 2019 22:01:21 EST 7/25/19 - 60 second Thursday You can do anything for a minute. Try one or as many of these one-minute exercises. Spread them out throughout the day for a fine metabolism boost. <BR> <BR> <link><BR>_articles.asp?id=1658 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: JULY 25 is thread the needle day. Can you try the thread the needle yoga pose? Watch this demo video first. See if this works for you. Put a towel under your knees for support if need be. I love this pose before bed! <BR... Wed, 24 Jul 2019 22:48:16 EST 7/24/19 - Wednesday Wellness If you find yourself anxious try this technique as described by <BR> <BR> Pick an object in the room, for example: <BR> <BR> There’s a chair. <BR> It has four legs. <BR> The legs are wooden. <BR> The cushion is embroidered. <BR> The embroidery is blue and white. <BR> It has white stitching. <BR> <BR> Whether it’s a chair or a book cover or a cute puppy, the idea is that the more you focus on describing something, the less you focus on freaking out. The more of your brai... Tue, 23 Jul 2019 20:57:42 EST 7/23//19 - Towel Tuesday Grab a towel to increase muscle tone and increase your metabolism. <BR> <BR> <link><BR>st=10_terrific_towel_exercises </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: If these towel moves don't work for you, make it a two-for-Tuesday by doing your favorite strength training exercises that work two different muscle groups... biceps/triceps, chest/upper back, inner/outer thighs... etc. <BR> <BR> HAPPY GORGEOUS GRANDMAS DAY to all the gorgeous Spark Grandma... Mon, 22 Jul 2019 21:53:39 EST 7/22/19 - Macro Monday Macronutrients that is.... FATS, CARBS and PROTEIN.... the major energy sources our bodies need to grow, digest food, build and repair muscle tissue, and perform basic bodily functions. <BR> <BR> Learn or refresh your memory on these important building blocks for your health. Check out the food examples given for each macronutrient. <BR> <BR> <link> on _articles.asp?id=2132 </link> <BR> <BR> Start your next shopping list if you don't have these im... Sun, 21 Jul 2019 19:03:38 EST 7/21/19 - Sunday Self Care Set two goals today... one short-term and one long-term, that have nothing to do with the scale. <BR> <BR> <link><BR>st=5_goals_to_focus_on_instead_of_the_<BR>scale </link> <BR> <BR> Check out the types of goals, then pick one, write down your goal and keep it where you can see it regularly to keep in the forefront of your mind. <BR> <BR> When we look away from the scale and focus on other health-related goals, great things can happen. <BR> <BR> BON... Sat, 20 Jul 2019 20:48:03 EST 7/20/19 - Agility Workout Improve coordination while strengthening our bodies and our brains.... <BR> <BR> <link><BR>amp;t=212s </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Are you in an area experiencing a heat wave? I am. Any time is a good time to stay hydrated. Especially when it's horribly hot. <BR> <BR> Drink your water and eat hydrating foods.... <BR> <BR> <link><BR>ow.asp?show=78 </link> Fri, 19 Jul 2019 21:43:05 EST 7/19/19 - Free Form Friday We are approaching the weekend and your day to come up with your own challenge or repeat a previous day's challenge. <BR> <BR> Reminder, and for those that are new.... everything counts. This is about health and wellness, not just about the scale. <BR> <BR> Nourishing foods.... get your necessary vitamins and minerals <BR> <BR> Smart portions... read your food labels, not to cause you to restrict, but to educate yourself on what 1 serving size means, then you decide <BR> <BR> Be active i... Thu, 18 Jul 2019 20:42:12 EST 7/18/19 - Three Set Thursday Pick a muscle group you haven't worked in at least 24 hours and do three sets of a strength exercise that is new to you or you haven't done in a long time. <BR> <BR> <link><BR>e_demos.asp </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for at least 10 extra minutes of cardio than you have tracked so far this week. The type of cardio is up to you.... walk, run, swim, bike ride, housecleaning, or short cardio video. <BR> <BR> <link>www.sparkpeople.c... Wed, 17 Jul 2019 21:56:50 EST 7/17/19 - Support Your Knees No matter what we do for activity... from cleaning house to cardio videos, to walking, to marathon training, we need to remember to support our knees to keep us moving. <BR> <BR> Try the exercises listed in this article. Remember to warm up with a walk, outside or walking in place for a couple minutes to get the blood flowing. <BR> <BR> <link><BR>st=5_smart_exercises_to_support_your_k<BR>nees </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get your mid... Tue, 16 Jul 2019 21:40:09 EST 7/16/19 - Be AB-solutely fABulous A strong core affects everything we do from household chores to athletic ability. <BR> Let's focus on the core throughout the whole day.... <BR> <BR> Anytime you are standing... washing dishes, waiting in any kind of line, do a few sets of ten ab contractions. <BR> <BR> In a swivel chair, lift your feet, contract your abs, use your core to swivel back and forth. <BR> <BR> Sit on the edge of sturdy chair, lean back with a straight back and slowly lift your knees up, one leg at a time for... Mon, 15 Jul 2019 23:05:34 EST 7/15/19 - Mindful Monday <BR> Check out this Spark article with five tips to exercising mindfully. Pick at least one and tell us how it went. <BR> <BR> <link><BR>_articles.asp?id=2078 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Be mindful with your eating as well. Take a second to think about your next meal choice. Are you getting the vitamins and nutrients you need? Is the portion size healthy... not too small, not too large? Will it provide energy to get you through your... Sun, 14 Jul 2019 19:11:30 EST 7/14/19 - Sunday Self Care Sit down for some proper breathing..... <BR> <BR> <link><BR>/wellness_articles.asp?id=328 </link> <BR> <BR> <BR> Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. <BR> <BR> Happy Bastille Day to our French friends. <BR> <BR> <em>712</em> Sat, 13 Jul 2019 20:26:37 EST 7/13/19 - Saturday Tips Check out this Spark Article for healthy weekend ideas. <BR> <BR> Pick two for your Saturday. <BR> <BR> <link><BR>_articles.asp?id=1644 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add and addition 500 steps or five minutes of walking to your day. <BR> <BR> Fri, 12 Jul 2019 20:04:58 EST 7/12/19 - Free Form Friday Your challenge is all up to you today, whatever you need to contribute to your health and wellness. Or repeat a previous day's challenge. <BR> <BR> My daughter's birthday is Friday and I'm looking at her gift still sitting on my dining room table that i meant to get in the mail a few days ago. I'm such a procrastinator!!! <BR> <BR> Gonna get that going and try to nip other tasks in the bud to continue working on my procrastination issue that causes me stress! Thu, 11 Jul 2019 18:00:12 EST 7/11/19 - Thursday Thighs Work those inner thighs with a quick video. If the moves don't work for your physical or health condition, do what you can and walk in place for what doesn't work. <BR> <BR> <link><BR>st=the_best_inner_thigh_exercises_ever </link> <BR> <BR> Wed, 10 Jul 2019 21:42:41 EST 7/10/19 - Wednesday Wellness One Minute to a Healthier You. <BR> <BR> Have you slipped off track a bit? <BR> <BR> Let the day get away from you? <BR> <BR> Stressed? <BR> <BR> Taking care of others before yourself? <BR> <BR> Check out this Spark article, pick two of the 20 tips to try today for a quick trip to health and wellness. <BR> <BR> <link><BR>s_articles.asp?id=1557 </link> <BR> <BR> Or hey, if the day is crazy, one is a great accomplishment! <BR> <BR> BONUS/ALTERNA... Tue, 9 Jul 2019 21:28:12 EST 7/9/19 - Create Your Own Bootcamp Check out either the exercise library or the videos tab for ideas..... <BR> <BR> <link><BR>.asp </link> <BR> <BR> Plan a 10-15 minute walk, run or cardio video (your choice of time and intensity) <BR> Choose 2 or 3 upper body exercises (or a video). Muscle group of your choice. <BR> Head back out for another short walk, run or cardio video <BR> Come back to more upper body exercises or hit the lower body or other muscle group <BR> <BR> Your choice... Mon, 8 Jul 2019 19:32:14 EST 7/8/19 - Monday Agility "By recognizing the way our muscles start to move unnaturally over time due to our daily habits—and then feeling the difference with good postures during a session—people can bring balance and agility back to the body over time." <BR> <BR> Check out this Spark article for tips on regaining agility and reducing pain. Which of the four tips did you try? <BR> <BR> <link><BR>g.asp?post=regain_agility_and_reduce_p<BR>ain_with_the_alexander_technique </link> ... Sun, 7 Jul 2019 21:05:52 EST 7/7/19 - Sunday Self Care Get your morning (or evening) stretches on. Remember to move around first to get warmed up, never stretch cold muscles. <BR> <BR> <link><BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Spend 5 - 10 minutes in silence. Calm, connect, clarify. <BR> <BR> <link><BR>efits-of-silence/ </link> <BR> Sat, 6 Jul 2019 19:24:41 EST 7/6/19 - Try A New Workout Check out this Spark article with links to online workout sites. Take a gander, pick one you've never tried before. It can be easy breezy if you need it or a little more challenging than you're used to. Any time you try a new workout, your body starts to change a little. <BR> <BR> Remember, if it doesn't challenge you, it doesn't change you. <BR> <BR> <link><BR>st=the_best_youtube_fitness_workout_ch<BR>annels </link> <BR> <BR> BONUS/ALTERNATE CHALLE... Fri, 5 Jul 2019 20:45:57 EST 7/5/19 Free Form Friday Rolling into the weekend and your day to make your own challenge. <BR> <BR> Everything counts, we're about health and wellness. What small step will you take towards getting nourishing healthy food, or be a little more active, connecting with friends/family, organize a junk drawer or closet, check off a nagging item on your to-do list. <BR> <BR> What will it be? Thu, 4 Jul 2019 20:25:30 EST 7/4/19 - Eat the Red White and Blue Whether or not you celebrate the 4th of July, enjoy the day with healthy red, white and blue foods.... <BR> <BR> <link><BR>ow.asp?show=43 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Go for a 5 - 10 minute walk shortly before or after one meal. Remember to leave time for your food to digest if you choose to go out after a meal. <BR> <BR> Indoor laps count as well! Wed, 3 Jul 2019 22:27:37 EST 7/3/19 - Wednesday Wellness July 3rd is Compliment Your Mirror day. Look in the mirror three times and give yourself a compliment and a little smile. Don't be shy, nobody has to know. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try some mid-week seated yoga stretches. Loosen and lengthen. <BR> <BR> <link><BR>_articles.asp?id=1822 </link> Tue, 2 Jul 2019 20:51:36 EST 7/2/19 - Two For Tuesday Alternate a cardio move with a strength move to hit two goals in a short time. You make it as easy or as challenging as you need. <BR> <BR> Cardio exercises: Pick one or two cardio exercises to perform for 30 - 60 seconds - <BR> <BR> <link> ex ercises.asp?exercise_type=cardio </link> <BR> <BR> Pick two strength moves to alternate with your chosen cardio move(s). Choose a muscle group you have not worked in at least 24 hours: <BR> <BR> <link>ww... Mon, 1 Jul 2019 21:48:37 EST 7/1/19 - Motivation Monday From the list of ways to beat the Monday Blues..... <BR> <BR> Make someone else happy. Make a vow to do something nice for someone else as soon as you get to work on Monday, Sutton Fell suggests. <BR> <BR> If you're retired, do something nice for someone during one of your errands or drop a card in the mail to a friend or relative. Start the Monday by doing something nice for someone. <BR> <BR> Kjerulf agrees. He says we know from research in positive psychology that one of th... Sun, 30 Jun 2019 17:07:02 EST 6/30/19 - Sunday Funday It's National Organization for Women day, it's Pride day in New York and Chicago, probably other cities too. <BR> <BR> Get out there and do something fun with your greatness. You be you, whatever makes you you and make it a great day! <BR> <BR> BONUS/ALTERNATE CHALLENGE: Set a goal or goals for July. Make them attainable and start taking those baby steps. Sat, 29 Jun 2019 22:58:10 EST 6/29/19 - Saturday Walk and Talk Enjoy a one-mile indoor walk and talk with Jessica Smith. Think about the difference between Busyness vs Happiness. How do we find the balance between busyness and happiness? <BR> <BR> <link><BR>amp;list=PLe5P3ayTEj7YPnhOvDcMI3LA4jmA<BR>_Cx9Q&amp;index=12&amp;t=8s </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Take your walk outside if the weather permits. Many studies show that interacting in nature may.... improve short term memory, restore mental en... Fri, 28 Jun 2019 21:02:20 EST 6/28/19 - Free From Friday Guess what day is is??? It's Friday and it's up to you how you will challenge yourself. <BR> <BR> Will you get more cardio? <BR> Will you strength train muscles you don't usually work? <BR> Will you eat an extra piece of fruit or serving of vegetables? <BR> Will you get an extra cup of water? <BR> Will you rest? <BR> Will you write down a goal or two for July? <BR> Will you call a friend or relative? <BR> Will you organize a couple dresser drawers? <BR> <BR> Everything counts toward your he... Thu, 27 Jun 2019 21:44:40 EST 6/27/19 - Leg Day And glutes and calves... strengthen that lower body. You can drive a car on flat tires soooooo... <BR> <BR> Let's build lower body muscles... rev up the metabolism and build strength to carry you through the day and avoid injury. If you're not used to these exercises, just try a couple of each. Don't overdue it. If you're used to these, add an extra set. <BR> <BR> Lying abduction - hips and glutes <BR> <BR> <link><BR>es.asp?exercise=149 </link> <BR> ... Wed, 26 Jun 2019 19:49:39 EST 6/26/19 - Wednesday Wellness Aim for at least one of the wellness tips from <BR> <BR> <link><BR>ess-wednesday-tips/ </link> <BR> <BR> Aim for the one that you rarely do. <BR> <BR> Chew your food. No really, really chew each bite to avoid stomach aches and bloat. <BR> Sit down to eat. but not in front of the tv or computer. <BR> Drink enough water. Keep a bottle with you all day and refill it. <BR> Move throughout the day. Don't let an hour go by without ge... Tue, 25 Jun 2019 19:23:40 EST 6/25/19 - Ten Minute Tuesday Make it a ten-minute Tuesday. Do you need a new mindset, start a new healthy habit. Check it out.... <BR> <BR> <link><BR>st=the_ten_minute_mindshift </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get back into the exercise habit if you've had some down days or add a ten-minute workout to your planned activity: <BR> <BR> <link><BR>esults_google.asp?cx=partner-pub-93189<BR>47853224619:5707387032&amp;cof=FORID%3<BR>A11... Mon, 24 Jun 2019 19:14:43 EST 6/24/19 - Mindful Monday Try to take a minute or two to think about everything you put in your mouth today. I mean really think about it. <BR> <BR> Try at least one of these tips today as best you can before anything you eat or drink...... <BR> <BR> Prior to eating, turn off the distractions: television, radio, phone and computer. Quiet your mind as you prepare to “dig in,” but first stop, take a deep breath, and position your body for the food you are about to consume. <BR> <BR> First, give attention to your hu... Sun, 23 Jun 2019 22:36:58 EST 6/23/19 - Sunday Self Care June 23rd is National Hydration Day. <BR> <BR> Water can.... <BR> <BR> promote cardiovascular health <BR> prevent dry mouth <BR> keep your body cool <BR> help joints and muscles work better <BR> cleanse your body inside and out <BR> <BR> So drink your water but also, EAT your water. Here's a list of 15 hydrating foods that are at least 90% water by weight.... <BR> <BR> <link>,,207<BR>09014,00.html?slide=76860#76860 </link> <BR> <BR> Most of these I knew... Sat, 22 Jun 2019 20:49:01 EST 6/22/19 - Adult Recess Imagine a whistle blowing... Class, it's time for recess! <BR> <BR> Get outside, if there is just a light rain, grab your umbrella and go for a walk anyway if it's safe. <BR> Grab a hoola hoop <BR> Draw a quick hopscotch on the sidewalk and give it a whirl - <link> </link> <BR> Grab a friend or relative for a game of go fish <link> </link> or any other childhood game that may be collecting dust in the closet or att... Fri, 21 Jun 2019 21:35:02 EST 6/21/19 - Free Form Friday Today is up to you. Repeat a previous day's challenge or declare one of your own. What do you need to feel fit, nourished, calm, nurtured, connected? <BR> <BR> I'm going to repeat Tuesday's challenge.....the full body exercises. I'm going to spread them out through the day, then comfy clothes after work, stretch and rest. Work has been very stressful the past three weeks. I need to decompress. <BR> <BR> How will you take care of yourself? Thu, 20 Jun 2019 22:30:57 EST 6/20/19 - International Yoga Day So sorry I missed posting last night for today. Not sure what happened to me. <BR> <BR> Anyway, let's celebrate International Yoga day together and with everyone around the world. <BR> <BR> Trying a 10-minute yoga self care video.... <BR> <BR> <link><BR>sageboardpost.asp </link> <BR> <BR> Or if getting on the floor is not for you, try a chair yoga video. It says yoga for seniors but it's not just for seniors. I do this one fairly often.... <BR> <BR... Thu, 20 Jun 2019 07:09:03 EST 6/19/19 - Wednesday Wellness Let's boost our brain power by playing The Headlines Game: Pick up your local newspaper (or pull up your favorite news website) and glance at the headlines. Then take a piece of paper and write down the ones you remember. <BR> <BR> Ready, set, go! <BR> <BR> BONUS CHALLENGE -Tired, over-worked eyes? Try this little nugget I learned at the end of a guided meditation video.... <BR> <BR> Rub your hands together for a minute, work up a little heat, then rest your hands over your eyes. I didn'... Tue, 18 Jun 2019 21:10:57 EST 6/18/19 - Five Full-Body Exercises See the Spark article that shows five full-body exercises. Work multiple muscles in one move. Scroll further down for details explanations of each exercise. <BR> <BR> Try one or all five. Do them all together or spread out during the day. <BR> <BR> <link><BR>st=5_fullbody_exercises_that_save_you_<BR>time </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Make it a two-for-Tuesday by getting in two types of cardio...walking/running, dancing/walking, two dif... Mon, 17 Jun 2019 21:38:32 EST 6/17/19 - Meatless Monday If meatless Monday is a new concept to you, read all about it... <BR> <BR> <link> </link> <BR> <BR> "Eating less meat and more plant-based foods, such as vegetables, beans, and nuts, can improve heart health and reduce the risk of heart disease". <BR> <BR> Give it a try for at least one meal. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Stand up. Sitting too long is bad news for our backs and general well being not to mention Dead butt syndrome. It's a thing so... Sun, 16 Jun 2019 18:19:24 EST 6/16/19 - Sunday Self Care And a happy Father's Day to the dads, grandpas, husbands, step-dads, brothers, cousins, good friends etc. If your dad is no longer with us, give someone a call or pay a visit to someone who may need a friendly voice/face. <BR> <BR> And a big hug to the moms and grandparents fulfilling both mom and dad roles! <BR> <BR> Show your neck some love. After all.... "The vertebrae are supported by 18 groups of muscles that maintain support and allow function. Why so many muscles? Well, the head wei... Sat, 15 Jun 2019 21:32:29 EST 6/15/19 - Sixty Second Saturday <BR> Check out the cardio moves to do for seconds each. Do them all in a row right away or spread them out throughout the day. <BR> <BR> <link><BR>_articles.asp?id=1658 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Look away from the scale and focus on 10 ways to get healthier that have nothing to do with weight loss. We are more than a number on the scale. It's all about health and wellness. Pick at least one to commit to for the next week.... <BR> <... Fri, 14 Jun 2019 20:19:15 EST 6/14/19 - Free Form Friday It's your day! It's all up to you. Repeat a previous day's challenge or declare one of your own. <BR> <BR> Anything goes. Whatever you need to move close towards your health and wellness goals. <BR> <BR> Diana inspired me to do a pelvic floor yoga video. Then an early bedtime. Work is running me ragged. Thu, 13 Jun 2019 22:29:03 EST 6/13/19 - Be ABsolutely fABulous According to the Mayo Clinic... weak core muscles can lead to more fatigue, less endurance and injuries. Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. <BR> <BR> So pick a short core workout to add to your planned activity.... <BR> <BR> Ab workout that’s easy on your back - <BR> <BR> <link><BR>st=the_best_abs_exercises_that_wont_hu<BR>rt_your_back </link> <BR> <BR> Seated Core Workout - <BR> ... Wed, 12 Jun 2019 21:04:55 EST 6/12/19 - Wednesday Wellness Let's take a mid-week breather and try to sit still for 2 - 5 minutes. Don't force yourself to clear your mind. Instead, picture your thoughts in a bubble that floats away. <BR> <BR> Find a quiet place and sit up straight. From Meditation For Dummies: <BR> <BR> "When you sit up straight like a mountain or a tree, your body acts as a link between heaven and earth — and by analogy, connects your physical, embodied existence with the sacred or spiritual dimension of being. <BR> <BR> In add... Tue, 11 Jun 2019 21:25:08 EST 6/11/19 - Curtsy Lunges We all know how lunges are an effective way to work our lower bodies. It's always good to switch things up and fire up muscles in a different way to keep them responding. <BR> <BR> Try a curtsy lunge. Check out this short youtube video for proper form.... <BR> <BR> <link><BR>amp;t=38s </link> <BR> <BR> For a little extra muscle burn, pick up some light weights (or soup cans or water bottles) and do a bicep curl as you lunge. <BR> <BR> If you have kn... Mon, 10 Jun 2019 22:52:26 EST 6/10/19 - Macronutrient Monday Do you understand the importance of macro nutrients.... Protein, Fats, Carbohydrates... "the major energy sources our bodies need to grow, digest food, build and repair muscle tissue, and perform basic bodily functions" <BR> <BR> Check out the Spark article to learn more and jot down some tips for getting these important nutrients... <BR> <BR> <link><BR>on_articles.asp?id=2132 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Start your day, your afterno... Sun, 9 Jun 2019 21:51:18 EST 6/9/19 - Sunday Self Care Move around to get warmed up first thing in the morning, or as soon as you see this, and get some stretching done. <BR> <BR> Loosen and lengthen. Let go of last week, mentally prepare for a positive week ahead. <BR> <BR> <link><BR>st=rise_and_shine_8_stretches_you_shou<BR>ld_do_each_morning </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get your next shopping list started. Add foods the "keep you healthy from head to toe". Try something new to you. <BR... Sat, 8 Jun 2019 21:58:56 EST 6/8/19 - Saturday in the Park June 8th is Family Health and Fitness day. According to the National Recreation and Park Association here are the top five reasons to enjoy the park every day... <BR> <BR> Living close to parks and other recreation facilities is consistently related to higher physical activity levels for both adults and youth <BR> <BR> Parks help reduce obesity and incidence of chronic disease by providing opportunities to increase rigorous physical activity in a variety of forms <BR> <BR> Parks provide a ... Fri, 7 Jun 2019 21:28:20 EST 6/7/19 - Freeform Friday Sorry I'm so late getting this posted. Wow, what a day <BR> <BR> So you know the drill, it's all up to you. You decide your challenge or repeat a previous day's challenge. <BR> <BR> Remember, everything counts, from a pumped up cardio to adding a little more weight to your strength training, to call a friend or family member, to napping, to organizing your sock drawer. <BR> <BR> I missed Thursday's challenge so I'm going to do some burner sets and I'm going to make time to meditate. Thu, 6 Jun 2019 23:21:30 EST 6/6/19 - Burner Set Thursday As seen on make your last set of a strength training move slow at the hardest point of the move. <BR> <BR> For example, on the up of a bicep curl or tricep extension or coming up in a pushup (or pushing away from the wall on a wall pushup) go slooooooooowwwwwww. <BR> <BR> Pick a muscle group you haven't worked in at least 24 hours, do two sets of the move as you normally do, then perform your third set slow at the hardest point of the move. <BR> <BR> <link>www.s... Wed, 5 Jun 2019 22:36:17 EST 6/5/19 - Wednesday Wellness Hamstring stretches. Look for your level…. beginning, intermediate, advanced. <BR> <BR> <link><BR>st=12_hamstring_stretches_for_greater_<BR>flexibility </link> <BR> <BR> Tight hamstrings can lead to more serious problems throughout the body, according to Dr. Keith Sparks from ICT Muscle &amp; Joint Clinic. "Over-taught hamstrings can create problems local to the hamstrings, such as low back pain and knee pain, but it can also create issues further away... Tue, 4 Jun 2019 22:08:42 EST 6/4/19 - Two For Tuesday Find exercises to perform that will work opposing muscles.... <BR> <BR> biceps/triceps <BR> abs/lower back <BR> chest/upper back <BR> hamstrings/quadriceps <BR> <BR> Don't just work the muscles you see in the mirror. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Look for some new healthy snack ideas. Add the items you need to your next shopping list. <BR> <BR> <link> ow .asp?show=22 </link> Mon, 3 Jun 2019 18:34:03 EST 6/3/19 - Monday Minutes From the article 20 Ways to Stay On Track in 20 Minutes or Less <BR> <BR> Add five minutes. Whatever your workout of choice, tack on another five minutes at the point when you'd usually stop. It might not seem like a lot, but that extra half-mile of distance or a couple more sets of bench presses will add up to a significant calorie burn (and muscle booster) over time. <BR> <BR> BONUS/ALTERNATE CHALLENGE: <BR> <BR> If it's going to take less than five minutes to complete a task, get it do... Thu, 30 May 2019 18:38:04 EST 6/2/19 - Sunday Self Care From 100 Healthy Habits To Add To Your Life, try one of these tips: <BR> <BR> When you feel stressed, stop what you’re doing and read a book (or magazine or newspaper, junk mail, anything nearby) for ten minutes. <BR> <BR> compliment at least one stranger–on their hair, outfit, smile, whatever it may be. It makes YOU feel good, too. You may be the only person to compliment them that day, and it just might start a chain reaction. <BR> <BR> Send a handwritten thank-you note to someone you ap... Thu, 30 May 2019 18:36:47 EST 6/1/19 - Saturday Side Steps From, Lateral movement exercises are important not only for improving strength, stability, and coordination, they also help reduce the risk for sports injuries by enhancing balance and proprioception through the whole body and improving overall hip, knee, and ankle joint stability <BR> <BR> Try at least one lateral movement exercise in this article: <BR> <BR> <link><BR>exercises-10019.html </link> <BR> <BR> Thu, 30 May 2019 18:34:55 EST 5/31/19 - Free Form Friday Hey Hey! It's Friday. Today's challenge is up to you. Repeat a previous day's challenge or come up with one of your own.... <BR> <BR> Nutrition <BR> Activity <BR> Rest <BR> Tackle a nagging to-do item <BR> Connect with family/friends <BR> Stretch <BR> Portion sizes <BR> <BR> Whatever you need, it's all up to you! <BR> <BR> <BR> We're taking a motorcycle trip which to me means, less than healthy foods so I'm going to be mindful. Thu, 30 May 2019 18:29:42 EST 5/30/19 - Thursday Thighs Or any lower body muscle. Try two exercises that are not a part of your normal routine. Wake up your muscles to get gain strength and raise your metabolism. <BR> <BR> Remember to warm up with a quick walk or some dancing. Never work cold muscles! <BR> <BR> <link><BR>exercises.asp?exercise_type=any&amp;ex<BR>ercise_level=any&amp;equipment=any&amp<BR>;bodypart=lower%20body </link> <BR> <BR> Don't forget to stretch! <BR> <BR> BONUS/ALTERNATE CHALLENGE:... Wed, 29 May 2019 21:46:53 EST 5/29/19 - Wednesday Wellness From 30 Days to a Healthier You: <BR> <BR> Bring Energy Into a Room Instead of Taking it Away - <BR> <BR> No matter what we have going on in our lives, one of the most important things we can all do is bring energy, not steal it. This means maintaining a positive outlook and energy, even if our lives are not as they should be or we wish they were. <BR> <BR> This is important for our health, along with the health of others around us. People who have a positive spirit c... Tue, 28 May 2019 20:13:35 EST 5/28/19 - Tip toe Tuesday Take a few steps here and there on your tip toes. If you are unsteady, do calf raises while holding on to a chair or the sink. <BR> <BR> From <BR> <BR> Tip toe walking is a functional exercise, meaning it trains your muscles to work together to perform sport-specific or everyday tasks. <BR> <BR> Tiptoe walking can improve your proprioception, or your sense of where particular body parts are in space. Skills you developed when you were younger -- including balance, agi... Mon, 27 May 2019 17:33:40 EST 5/27/19 - Memorial Day Here in the states, we celebrate Memorial Day, remembering those that made the ultimate sacrifice. <BR> <BR> Take one minute to pause and remember those that gave so much for freedom. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get your Monday mantra on. <BR> <BR> Print out or write down a mantra to inspire you through the week. Keep it where you can see it, repeat it at least three times during the day. <BR> <BR> Try some of these: <BR> <BR> <link><BR>nt... Sun, 26 May 2019 21:39:00 EST 5/26/19 - Sunday Self Care From the article 100 Ways To Change Your Life in 10 Minutes or Less on <BR> <BR> Sit in a comfortable position, settle your breath, close your eyes, and, as you breathe, mentally repeat the words "I am" for 5 minutes. Next, ask yourself "What do I want?" 2 to 4 times—don't feel like you have to answer it, let your mind settle down and see what bubbles up. <BR> <BR> Anyone heading out to Memorial Day festivities? Try to add a couple servings of fruits and veggies on the sid... Sat, 25 May 2019 16:35:22 EST 5/25/19 - Towel day Anyone a fan of Hitchhikers Guide to the Galaxy? It is said that a towel is the most massively useful thing an interstellar hitchhiker can have; it has great practical value. <BR> <BR> A towel can be a fantastic toner tool. Give a couple moves a try.... <BR> <BR> <link><BR>st=10_terrific_towel_exercises </link> <BR> <BR> Try some stretches after your workout, using a towel. Remember to get some movement to warm up the muscles first. Never stretch c... Fri, 24 May 2019 16:36:05 EST 5/24/19 - Free Form Friday It's all up to you today. Repeat a previous day's challenge or come up with one of your own, depending on what you need to reach your goals. All goals count! <BR> <BR> TGIF! Thu, 23 May 2019 20:31:14 EST 5/23/19 - Freggies It's Thursday of Memorial day weekend which is Eat More Fruits and Vegetables day. Do you need to add more freggies to your day? Do you need new ideas for adding freggies? Do you know what a serving is? <BR> <BR> <link><BR>on_articles.asp?id=161 </link> <BR> <BR> How many tips and tricks can you try? <BR> <BR> BONUS/ALTERNATE CHALLENGE: Start your day with some yoga stretches. If you read this later, end the day with some relaxing stretches. The day... Wed, 22 May 2019 21:58:59 EST 5/22/19 - Wednesday Wellness From the Petra Kolber podcast with executive leadership coach Lolly Daskal..... <BR> <BR> Give me a <em>248</em> if you take time for this exercise. There are no right or wrong answers and you can keep them to yourself. This is an awareness exercise for yourself. <BR> <BR> If you see this too late, try it on Thursday, every day is a great day to try this one. <BR> <BR> How much time do you spend focusing on the greatness of those around you or do you tend to focus on their shortcoming... Tue, 21 May 2019 21:25:57 EST 5/21/19 - Tuesday Steps I'm going to be walking all day observing a system go live so join me in aiming to add an additional 500 steps to your normal activity. That's roughly ten minutes of walking. <BR> <BR> Add a ten-minute walk to any other planned activity today. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for at least one serving of greens with each meal or snack. <BR> <BR> <BR> <BR> Mon, 20 May 2019 21:38:14 EST 5/20/19 - Short workouts Can you squeeze in 5, 10, 15 or 20 minutes of activity? Or in addition to your regularly scheduled workout for an extra calorie boost. <BR> <BR> <link><BR>/fitness_articles.asp?id=2183 </link> <BR> <BR> Go ahead and modify it to make it work for you. For example, If squats are not good for your fitness level or health issues, replace it with some glute contractions.... squeeze the glues, hold for a second or two, release and repeat. <BR> <BR> If high... Sun, 19 May 2019 20:01:49 EST 5/19/19 - Sunday Self Care Check out the Spark article 13 Ways to add moments of joy to your day. Try to add two ideas to your Sunday. <BR> <BR> <BR> <link><BR>st=8_easy_steps_to_find_happiness </link> <BR> <BR> <BR> Sat, 18 May 2019 20:42:04 EST 5/18/19 - Compound Saturday Try a few exercises that work multiple muscles in one move. While I'm recovering my a sinus infection, I've been doing a few minutes of strength training moves to keep a little bit active. <BR> <BR> Hips, Glutes, Upper Thigh: <BR> <BR> <link> es .asp?exercise=113 </link> <BR> <BR> Quads, Glutes, Inner thigh, Calves: <BR> <BR> <link> es .asp?exercise=109 </link> <BR> <BR> Biceps, Triceps, Obliques, Hips: <BR... Fri, 17 May 2019 18:09:10 EST 5/17/19 - Free Form Friday Rollin into the weekend. Will you start the weekend on a healthy note, either physically, nutritionally or emotionally? <BR> <BR> It's all up to you today. Take a step, any step towards health and wellness. <BR> <BR> Thu, 16 May 2019 21:18:10 EST 5/16/19 - Love Your Lower Body Let's work that lower body to give us a strong base to stay active and avoid injuries. <BR> <BR> <BR> Try a few sets of lunges. Don't go too low if you're new to the move. Good form is more important. <BR> <BR> <link> es .asp?exercise=22 </link> <BR> <BR> If you are used to lunges, take it a step further with Single Leg Squats with Toe Touch. <BR> <BR> <link> es .asp?exercise=117 </link> <BR> <BR> Stretch i... Wed, 15 May 2019 21:44:21 EST 5/15/19 - Wednesday Wellness May 15 is National Employee Health &amp; Fitness Day. Those that are still working, maybe.... <BR> <BR> grab a coworker for a walking break <BR> agree to pick up a piece of fruit or vegetable for lunch or snack <BR> <BR> Retired? Grab a family member, friend or neighbor for a quick walk or meet for a healthy lunch. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get a mid-day, mid-week stretch: <BR> <BR> <link><BR>_articles.asp?id=1263 </link> Tue, 14 May 2019 21:35:42 EST 5/14/19 - Ab work A strong core is key to avoiding injury during every day activities. <BR> <BR> Contract your abs several times today... while washing dishes, talking on the phone, waiting in line at the store or at red lights in the car. <BR> <BR> Do you have a swivel chair in your house? Swivel your way to a tight core. <BR> <BR> Don't forget the lower back which should always be worked when you work your abs... <BR> <BR> <link> is es.asp?ID=191 </link> Mon, 13 May 2019 21:19:49 EST 5/13/19 - Stairway To Fitness Take it to the stairs today. Take the stairs just because, at work, at a mall, at a department store. <BR> <BR> Already used to stairs daily, take wide steps or lift your leg out behind you, emphasizing your glutei as you go up. <BR> <BR> No access to stairs? Add an extra 10 of lower body strength training to your day. <BR> <BR> <link><BR>exercises.asp?exercise_type=strength&a<BR>mp;exercise_level=any&amp;equipment=an<BR>y&amp;bodypart=lower%20body </... Sun, 12 May 2019 19:02:12 EST 5/12/19 - Happy Mother's Day Happy Mother's Day to all the moms out there and those that fill the role of mom. <BR> <BR> Connect with your mom if you can or friends/family that are moms. <BR> <BR> Take time for yourself. Try one new-to-you self care tip from this Spark article: <BR> <BR> <link><BR>s_articles.asp?id=2337&amp;page=2 </link> <BR> <BR> Sat, 11 May 2019 21:33:55 EST 5/11/19 - One Minute Saturday You can do anything for a minute. <BR> <BR> Either set a timer, or watch a clock, and try to do as many exercises as you can in that minute. For example, one minute of crunches or a one-minute plank, or one minute of pushups, jumping jacks, you name it! <BR> <BR> Pick a move, any move: <BR> <BR> <link> e_ demos.asp </link> <BR> <BR> OR this doesn't have to be about exercise. Is there something you keep putting off, cleaning the dining room table,... Fri, 10 May 2019 21:33:13 EST 5/10/19 - Free Form Friday Here's your chance to shine. Your challenge is all up to you. No challenge is too small. Sure, go big if you can but sometimes the small things are what we need to get us going in the right direction toward health and wellness. <BR> <BR> What will it be? Thu, 9 May 2019 22:07:16 EST 5/9/19 - Jack It Out No jumping required. Try to add in as many sets of ten during the day as you can. <BR> <BR> Low impact... Step your right leg out to your right side as you lift you arms up out to the sides, just below shoulder level, come back together. Repeat with left leg. <BR> <BR> Full-on jumping jack... Just like in school, jump out as you raise your hands over your head, come back down. <BR> <BR> Plank jack.. Get in plank position, watch your form, don't let your hips dip, keep everything in a st... Wed, 8 May 2019 21:51:56 EST 5/8/19 - Wednesday Wellness Reframing is the theme of the day. Turn your 'I have tos' into "I want to do this for my future self". I have been practicing this since I heard this concept a month or so ago on A Little Happier podcast. <BR> <BR> Do you dread doing the dishes after dinner? Think of how happy your morning self will be waking up to a clean sink. <BR> <BR> Are you putting off getting gas until tomorrow? Think of how your tomorrow self will be happy to not make the stop. <BR> <BR> Do you put off planning h... Tue, 7 May 2019 18:44:18 EST 5/7/19 - Triple Tuesday Pick three upper body weight exercises to increase your upper body strength. Pick your favorite moves or try at least one new move. <BR> <BR> There is a nice mix of exercises with weights, without weights and machines at the gym..... <BR> <BR> <link> e/browse-exercises.asp?exercise_type=a ny&amp;exerciR>se_level=any&amp;equipm ent=any&amp;bodypart=upper%20body </link> <BR> <BR> Upper body strength controls your ability to perform everyday activities such as... Mon, 6 May 2019 22:29:00 EST 5/6/19 - Kick Butt Monday Don't fall victim to Dead Butt Syndrome. It's a thing. <BR> <BR> Andrew Bang, a chiropractor at the Cleveland Clinic’s Wellness Institute was quoted saying he sees this injury all the time in various degrees. <BR> <BR> Sitting too much as we all know is a bad thing but sitting too much and also not working your glutes on a regular basis can lead to the gluteus medius—one of the three main muscles in the booty—stops firing correctly. <BR> <BR> This can lead to lower back pain and hip pai... Fri, 3 May 2019 16:43:24 EST 5/5/19 - Self Care Sunday Try Four Square Breathing or Box breathing... <BR> <BR> <link><BR>s_articles.asp?id=2475 </link> <BR> <BR> Let go of last week and mentally prepare for a positive week ahead. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Need help with your next shopping list? Check out Spark recommendations for a healthy shopping trip. <BR> <BR> <link><BR>on_articles.asp?id=1001 </link> Fri, 3 May 2019 16:34:40 EST 5/4/19 - Six-Minute Saturday Add this short workout to your planned activity or use it to jump start you back into healthy habits if you've derailed a bit... <BR> <BR> <link> </link> <BR> <BR> If some moves don't work for you, repeat the moves that do or do something that does work for you not shown. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for 20 minutes of walking, break it up into two ten-minute walks or three 5-minute walks inside your home. <BR> <BR> Fri, 3 May 2019 16:29:52 EST 5/3/19 - Free Form Friday Friday is your day to name your challenge. Everything counts... <BR> <BR> Cardio <BR> Strength <BR> Stretching <BR> Family/Friends connection <BR> Pay a bill <BR> Nap <BR> Early bedtime <BR> <BR> <em>104</em> Thu, 2 May 2019 22:02:11 EST 5/2/19 - Thursday toe tapping From - <BR> <BR> Toe tappers, or toe taps, strengthen the muscles that flex the foot, particularly the tibialis anterior. These muscles, which are located on the shin, help with walking, as they maneuver the foot so it can clear the ground. <BR> <BR> Because of this, toe tappers benefit elderly individuals by reducing the risk of falls. Toe tappers are also used as both a treatment and as a preventive measure for shin splints. This exercise is well suited for pe... Wed, 1 May 2019 22:36:34 EST 5/1/19 - Wednesday Wellness From prevention magazine 100 Ways to Change Your Life in Ten Minutes or Less <BR> <BR> Remember what you want. <BR> <BR> Sometimes we're so distracted by stresses that we never take time to settle down and listen to what our body, mind, and soul are telling us, says Malika Chopra, founder and CEO of <BR> <BR> Try this: Sit in a comfortable position, settle your breath, close your eyes, and, as you breathe, mentally repeat the words "I am" for 5 minutes. Next, ask yourself "Wh... Tue, 30 Apr 2019 22:18:45 EST 4/30/19 - Wake Up Try a five minute full-body wakeup workout or stick in the afternoon to boost your metabolism: <BR> <BR> <link><BR>st=a_5minute_wake_up_call_for_your_who<BR>le_body </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try foods good for different body parts: <BR> <BR> <link><BR>on_articles.asp?id=2180 </link> <BR> <BR> Mon, 29 Apr 2019 20:07:13 EST 4/29/19 - A Little More Monday What's your planned activity? Can you extend it? <BR> <BR> Are you walking? Can you walk another 5 - 10 minutes longer than you're used to? <BR> Are you running? Can you run an extra 5 minutes longer than you're use to? <BR> Are you doing a cardio video? Can you rewind it back 5 or ten minutes and keep going? <BR> Are you strength training? Can you perform an extra set? <BR> <BR> How can you give yourself just a little something extra? <BR> <BR> BONUS/ALTERNATE CHALLENGE: Look in the... Sun, 28 Apr 2019 21:08:42 EST 4/28/19 - Sunday Self Care Do you have trouble deciding what self care means to you? <BR> <BR> Check out a get-started article for some ideas to try or new ideas to try.... <BR> <BR> <link><BR>the-one-thing-jennifer-aniston-does-ev<BR>ery-day-to-be-happy/ </link> <BR> <BR> Sat, 27 Apr 2019 20:41:39 EST 4/27/19 - Sneaky Saturday Strength You can keep it simple.... <BR> <BR> -get up and down from a chair a few extra times, keep your weight in your heels <BR> -if you have a swivel chair, pick your feet up and swivel back and forth using your abs <BR> -while brushing your teeth or standing in line, contract your abs, then your glutes <BR> -grab a couple beverage bottles and do some bicep and tricep work <BR> -when sitting, lift one leg at at time with your knee bent, but REALLY focus on your thigh muscle to lift <BR> -push... Fri, 26 Apr 2019 19:56:49 EST 4/26/19 - Free Form Friday We made it through another week. Let's wrap it up healthy and strong. Name your own challenge. No challenge too small. What small step can you take to achieve a goal? <BR> <BR> Rome wasn't built in a day. <BR> <BR> Step outside your comfort zone in any area of your life to improve your health and wellness. <BR> <BR> <em>104</em> Thu, 25 Apr 2019 20:40:48 EST 4/25/19 - Mix It Up Combine cardio and strength.... <BR> <BR> Set come weights or an exercise band outside, go for a while walk, come back, do some strength training. Repeat as often as you can. <BR> <BR> Stay indoors, alternate one minute of cardio (or 30 seconds), with one minute of strength, for as long as you like. <BR> <BR> <link><BR>e_demos.asp </link> <BR> <BR> If you're going to the gym, alternate a cardio machine with strength machines. <BR> <BR> Burn more cal... Wed, 24 Apr 2019 22:41:44 EST 4/24/19 - Wednesday Wellness Our workouts and our every day shoes can cause wear and tear on our fabulous feet. I found some new strengthening moves from Jessica smith on <BR> <BR> <link><BR>/1007576-12-easy-anytime-moves-strengt<BR>hen-feet-ankles/?utm_source=newsletter<BR>&amp;utm_medium=email&amp;utm_campaign<BR>=042319_tues_topics&amp;c_crid=cta4 </link> <BR> <BR> Always important to build a strong foundation. Our feet carry us through a lot! <BR> <BR> BONUS/A... Tue, 23 Apr 2019 20:56:34 EST 4/23/19 - Towel Tuesday Check out the new Spark towel workout. Try what works for you. <BR> <BR> <link><BR>st=10_terrific_towel_exercises </link> <BR> <BR> You can get a full-body workout with a towel. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for 30 minutes of cardio. You can break it up. Try three short videos... <BR> <BR> <link><BR>esults_google.asp?cx=partner-pub-93189<BR>47853224619:5707387032&amp;cof=FORID%3<BR>A11&amp;ie=UTF-8&am... Mon, 22 Apr 2019 22:12:12 EST 4/22/19 - Earth Day April 22nd is Earth Day. Try: <BR> <BR> Have a shower sing-a-long. The average American shower lasts about 8 minutes. Play your favorite song that is about 5 minutes and see if you can get done when your song ends. <BR> <BR> Can you walk somewhere you normally drive to? Cut down on emissions and get some fitness in too. <BR> <BR> Cut down on plastic. Can you get through the day without using plastic shopping bags, plastic wrapped foods or single-use utensils? <BR> <BR> I recently bought r... Sun, 21 Apr 2019 21:08:53 EST 4/21/19 - Sunday Self Care Happy Easte to those that celebrate. <BR> <BR> If you are attending a family/friend gathering, try to stick to small portions of your favorite foods instead of large helpings. Then you won't feel deprived. <BR> <BR> BONUS/ALTERNATE CHALLENGE: April 21st is also National Kindergarten day, in honor of Friedrich Wilhelm August Frobel who is credited with starting the very first Kindergarten in Germany in 1837. He laid a foundation for modern education recognizing that children learn through pl... Sat, 20 Apr 2019 20:59:09 EST 4/20/19 - Saturday Snacking Do you tend to loosen up on the weekend and snack more. <BR> <BR> Give me a <em>248</em> if you limited snacking or snacked smart.... with healthy, nourishing snacks. <BR> <BR> <link> on _articles.asp?id=504 </link> <BR> <BR> "Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible." <BR> <BR> Make a healthy snacking shopping list if you need a little help. Declutter your pantry if you ha... Fri, 19 Apr 2019 22:01:40 EST 4/19/19 - Free Form Friday Step up and name your challenge. It's all up to you. Everything counts.... <BR> <BR> Activity <BR> Nutrition <BR> Rest <BR> Friend/family connections <BR> <BR> Take a step out of your comfort zone. Pay attention to what's been neglected. <BR> <BR> Happy weekend! <BR> <BR> Thu, 18 Apr 2019 20:58:12 EST 4/18/19 - Check Your Nutrients How are you doing on these 8 essential nutrients? <BR> <BR> Calcium <BR> Vitamin C <BR> Vitamin D <BR> Iron <BR> Magnesium <BR> Potassium <BR> B6 <BR> B12 <BR> <BR> Read about why each of these is so important and the healthy ways to get them into your daily nutrition plan. Add them to your tracker if you haven't already to see where you are at. I can use help with magnesium. <BR> <BR> <link><BR>on_articles.asp?id=2421 </link> <BR> <BR> BONUS/ALTERN... Wed, 17 Apr 2019 21:26:42 EST 4/17/19 - Wednesday Wellness Check out the five minute journal app. <BR> <BR> <link><BR>-minute-ritual/ </link> <BR> <BR> You don't need to download the app (unless you want to of course) but try this today. You can keep your journal entries to yourself, just give us a emoticon if you tried it. <BR> <BR> In the morning - <BR> Jot down three things you are grateful for. <BR> Answer... what will I do to make today great? This helps you think about the day ahead and helps set ... Tue, 16 Apr 2019 20:22:26 EST 4/16/19 - Ten Minute Tuesday Give yourself ten minutes for an extra workout or your only workout if you're having a low energy day. <BR> <BR> <link><BR>esults_google.asp?cx=partner-pub-93189<BR>47853224619:5707387032&amp;cof=FORID%3<BR>A11&amp;ie=UTF-8&amp;q=ten%20minute%20<BR>exercise%20videos%20-blog_amp%20-food_<BR>vs_food&amp;<BR><BR>;gsc.q=ten%20minute%20e<BR>xercise%20videos%20-blog_amp%20-food_vs_f... Mon, 15 Apr 2019 22:36:00 EST 4/15/19 - Motivation Monday Lesson learned from Adrianne Haslet, who lost her leg in the 2013 Boston Marathon bombing. She persevered to run the marathon again in 2016. While continuing to train for this year's marathon, she was hit by a car in January. This past weekend, she ran the Boston Athletic Association's 5K. <BR> <BR> “I think I am just determined to be better than—you can fill in the blank, whether that’s terrorist or a delinquent driver, I just want to be stronger than,” Haslet said. “Stronger than I was ye... Sun, 14 Apr 2019 20:34:11 EST 4/14/19 - Sunday Self Care Take a me day or get at least ten minutes of ME time to nurture yourself. <BR> <BR> <link><BR>s_articles.asp?id=2337 </link> <BR> <BR> A wonderful palm Sunday to those that celebrate! <BR> Sat, 13 Apr 2019 23:36:21 EST 4/13/19 - Saturday Skin Care Improve your body from the inside out.... <BR> <BR> <link><BR>on_articles.asp?id=481&amp;page=2 </link> <BR> <BR> Make your next shopping list for foods that benefit your skin. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Get outside if it's safe to do so, get some fresh air, walk somewhere that's close that you normally drive to. Fri, 12 Apr 2019 19:50:23 EST 4/12/19 - Free Form Friday It's Friday <BR> It's all up to you <BR> You are in charge <BR> Step outside your comfort zone <BR> No challenge too small <BR> <BR> What does your body and soul need? Thu, 11 Apr 2019 22:17:36 EST 4/11/19 - Burner Sets As seen on make your last set of a strength training move slow at the hardest point of the move. <BR> <BR> For example, on the up of a bicep curl or tricep extension or coming up in a pushup (or pushing away from the wall on a wall pushup) go slooooooooowwwwwww. <BR> <BR> Pick a muscle group you haven't worked in at least 24 hours, do two sets of the move as you normally do, then perform your third set slow at the hardest point of the move. <BR> <BR> <link>www.s... Wed, 10 Apr 2019 20:36:20 EST 4/10/19 - Wednesday Wellness From the Spark article 100 Habits to add to your life... <BR> <BR> Set one or two goals that have nothing to do with your looks. Skinny's got nothing on strong and peace of mind. Right them down and put the where you can see them every day. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Set reminders to roll your shoulders back and down at least three times during the day. Pretend there is a large button between your shoulder blades on your upper back. Button it up! <BR> <BR> Tue, 9 Apr 2019 22:27:51 EST 4/9/19 - A Little Extra Try adding a little extra... <BR> <BR> Cardio - try the 6-min Spark Cardio workout: <BR> <BR> <link> ?post=video_simple_6minute_cardio_workout </link> <BR> <BR> <BR> Some moves are advanced, do what you can, repeat what works for you during the 6 minutes. Step instead of jumping on some of the moves if that helps. <BR> <BR> Instead of the video, add an extra 10 minutes of walking to your day. <BR> <BR> Strength - Add two more sets to your planned... Mon, 8 Apr 2019 23:15:13 EST 4/8/19 - Balanced Monday From the Spark article, 100 Healthy Habits to Add to Your Life... <BR> <BR> When waiting in line or standing in place, try standing on one foot for 20 seconds and then switch to the other foot. Alternate back and forth, while keeping your core tight. The easy exercise will help improve your balance, abdominal strength and posture. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Add ten minutes of cardio to your planned activity. Go for a walk, do a quick cardio or strength video. <BR> <BR> Sun, 7 Apr 2019 20:17:22 EST 4/7/19 - Sunday Self Care April 7th is No Housework Day. What a day huh?! <BR> <BR> Can you take the day off from housework to connect with family, friends or yourself? Or try to do as little housework as possible. It will always be there. <BR> <BR> BONUS/ALTERNATE CHALLENG: how's your posture? Try a one-minute wall angel: <BR> <BR> <link> </link> <BR> <BR> Sat, 6 Apr 2019 17:01:27 EST 4/6/19 - EMOM Try an EMOM workout......Short for “Every Minute on the Minute,” EMOM essentially involves doing a fixed number of reps of one exercise for a 60-second period, then moving on to the next exercise. If the reps are completed in less than a minute, the remaining time can be used for rest. <BR> <BR> <link><BR>st=whats_an_emom_workout_and_why_shoul<BR>d_you_try_it </link> <BR> <BR> There are exercises to try but if those are too advanced for you, pick exer... Fri, 5 Apr 2019 21:32:44 EST 4/5/19 - Free Form Friday It's your time! Your time to name your own challenge. <BR> <BR> All areas sound... <BR> <BR> nutrition <BR> activity <BR> connecting with friends/family <BR> declutter <BR> nap Thu, 4 Apr 2019 20:54:01 EST 4/4/19 - Vitamin C day April 4th is National Vitamin C day. How are you doing on your vitamin C? Are you sticking to oranges and orange juice for the daily dose? <BR> <BR> Did you know..... <BR> <BR> <link><BR>st=a_better_way_to_get_vitamin_c_besid<BR>es_orange_juice </link> <BR> <BR> Some studies suggest eating salads and veggies with a little oil-based dressing helps your body absorb the carotenoids. Just saying as you consider a snack. <BR> <BR> BONUS/ALTERNATE CHALLEN... Wed, 3 Apr 2019 18:07:51 EST 4/3/19 - Wednesday Wellness April 3rd is National Walking Day! Consider.... <BR> <BR> adding a short walk as a warm up before your planned workout <BR> take a short walk before and after a meal <BR> alternate your pace for a great calorie burn, alternate one minute at a brisk pace with one minute at a slow pace <BR> do some walking meditation <BR> <BR> BONUS/ALTERNATE CHALLENGE: Practice 10 minutes of proper breathing. <BR> <BR> <link><BR>s_articles.asp?id=328 </link> <BR> <B... Tue, 2 Apr 2019 21:35:07 EST 4/2/19 - Two For Tuesday Pick opposing muscle groups to work today... abs/lower back, biceps, triceps, quadricep/hamstring,chest/back etc. <BR> <BR> You don't want to only work muscles you see in the mirror. You need to work opposing muscles for balance and to prevent injuries. <BR> <BR> <link> e_ demos.asp </link> <BR> <BR> BONUS/ALTERANTE CHALLENGE: get your dairy, increase your bone mass. Check out the Spark article on dairy which includes tips for getting your dairy d... Mon, 1 Apr 2019 22:21:12 EST 4/1/19 - Mindful Monday Try a 1-minute mindful activity during a busy Monday..... <BR> <BR> <link><BR>s_articles.asp?ID=2463 </link> <BR> <BR> "The body of research, particularly in the field of neuroscience, is now helping folks to see why the practice of mental fitness and agility is just as important as physical fitness to joy and longevity." <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim for at least a 5 five-minute walk after one of your meals. Make sure to allow time for... Sun, 31 Mar 2019 20:08:31 EST 3/31/19 - Sunday Self Care We worked muscles from the bottom to the top all week, now exercise your brain. How many tips from this article did you fit into your day.... <BR> <BR> <link><BR>s_articles.asp?id=1623 </link> <BR> <BR> Give us a <em>248</em> <BR> <BR> BONUS/ALTERNATE CHALLENGE: A new month is around the corner. Knock out a checklist of what you'd like to accomplish in April. Keep it where yo can see it every day. Sat, 30 Mar 2019 20:57:00 EST 3/30/19 - Dance Party Saturday Put some music on and try these moves (or bust out your own moves) ... doesn't have to perfect, just let the music move you... <BR> <BR> <link> st =5_dance_moves_anyone_can_do </link> <BR> <BR> Below are just a few benefits of dancing.. <BR> <BR> Improved condition of your heart and lungs. <BR> increased muscular strength, endurance and motor fitness. <BR> increased aerobic fitness. <BR> improved muscle tone and strength. <BR> weight managemen... Fri, 29 Mar 2019 20:43:59 EST 3/29/19 - Free Form Friday It's all up to you today. Repeat a previous day's challenge or come up with one of your own. <BR> <BR> No challenge too small! Everything counts. Take a step toward you emotional, physical or nutritional health! <BR> <BR> By the way, March 29 is National Mom and Pop Business Owner Day. Are there any small businesses near you? Consider support these important businesses. <BR> <BR> Thu, 28 Mar 2019 22:20:34 EST 3/28/19 - Upper Body Strength Let's continue moving on up the muscles groups by working the upper body muscles. <BR> <BR> Do you have a stability ball? Try a quick and effective upper body workout with the ball: <BR> <BR> <link><BR>eset.asp </link> <BR> <BR> Or a quick seated upper body workout with (or without) weights: <BR> <BR> <link><BR>eset.asp </link> <BR> <BR> Or try as many body weight exercises as you can that hit the chest, upp... Wed, 27 Mar 2019 20:23:48 EST 3/27/19 - Of COREse you can Okay, moving on up the muscle group to the core..... <BR> <BR> <BR> Try the 12-min seated core workout: <BR> <BR> <link><BR>detail.asp?video=42 </link> <BR> <BR> Or try three core exercises: <BR> <BR> <link><BR>exercises.asp?bodypart=core </link> <BR> <BR> Stretch out the core: <BR> <BR> <link><BR>amp;rls=en&amp;q=how+to+stretch+core&a<BR>mp;ie=UTF-8&amp;oe=UTF-8#kpvalb... Tue, 26 Mar 2019 22:28:50 EST 3/26/19 - Knees, Glutes/Thighs Let's continue building strength and flexibility from the ground up. <BR> <BR> Today show your knees some love: <BR> <BR> <link><BR>st=5_smart_exercises_to_support_your_k<BR>nees </link> <BR> <BR> Glutes and thighs need to be strong to help us stay active while avoiding injury: <BR> <BR> <link><BR>detail.asp?video=23 </link> <BR> <BR> Stretch it out: <BR> <BR> Lying hip/glute stretch: <BR> <BR> <link>www... Mon, 25 Mar 2019 20:47:08 EST 3/25/19 - Building Muscles Monday We're going to strengthen and stretch muscle groups each day from the bottom up. Let's start the foundation build with feet/ankles &amp; tibialis anterior muscle/calves. <BR> <BR> Get strong, flexible feet with at least two exercises: <BR> <BR> <link><BR>st=5_exercises_for_stronger_more_flexi<BR>ble_feet </link> <BR> <BR> Strengthen the shins (tibias anterior muscles) by walking on your heels across the room, toes raised up. If you’re not used to thi... Sun, 24 Mar 2019 19:32:45 EST 3/24/19 - Sunday Self Care Try one or all of these 9 tips for a healthier, more balanced week. <BR> <BR> <link><BR>st=9_things_to_do_sunday_to_set_yourse<BR>lf_up_for_a_healthy_week </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try a few minutes of sitting in silence. lists 6 ideas for sitting in silence. <BR> <BR> <link><BR>ple-ideas-10-minutes-silence/ </link> <BR> <BR> Studies show sitting in silence may.... <BR> <BR> lo... Sat, 23 Mar 2019 19:28:13 EST 3/23/19 - Turn Away From the Scale Turn your focus away from the number on the scale and try at least two tips in the Spark article, 10 Ways To Get Healthier That Have Nothing to do With Weight Loss. <BR> <BR> <link><BR>s_articles.asp?id=2444 </link> <BR> <BR> I especially like the final paragraph: <BR> <BR> If there is such a thing as a "secret" to weight loss, it's to stop letting the number on the scale control your mood, your feelings and your life, says Kunkel. "Instead, focus on... Fri, 22 Mar 2019 20:36:36 EST 3/22/19 - Freeform Friday It's the weekend! <em>355</em> <BR> <BR> Your challenge is up to you. Everything counts. Even rest. After all, it's National Goof-Off day! <BR> <BR> How will you challenge yourself? <BR> Thu, 21 Mar 2019 21:52:32 EST 3/21/19 - International Day of Forests From UN.ORG - When we drink a glass of water, write in a notebook, take medicine for a fever or build a house, we do not always make the connection with forests. And yet, these and many other aspects of our lives are linked to forests in one way or another. <BR> <BR> Celebrate International Forest day doing a search for an arboretum in your area you could visit soon. <BR> Consider a donation to an arboretum or forest charity <BR> Try the Jessica Smith One Mile Walk and Talk video - Lessons ... Wed, 20 Mar 2019 19:24:39 EST 3/20/19 - Spring Into Happiness March 20 is the first day of spring and the international day of happiness. What a great day for a little Wednesday Wellness! <BR> <BR> From, try as many of these Spring Into Health challenges as you can: <BR> <BR> Spring cleaning! Not only is it a good idea to de-clutter and organize your house, but take the time to recharge your mind and evaluate your social and work schedule to make more time for yourself. (if you're pressed for time, pick one small space) <BR> <BR> Swap th... Tue, 19 Mar 2019 21:15:48 EST 3/19/19 - Tummy Tuesday Let's sneak in some ab work. <BR> <BR> During any cardio workout you have planned, keep that tummy pulled in tight. That will give extra work to the core and protect your lower back at the same time. Don't pull it in so tight you don't breathe. Just a nice contraction through the whole workout. <BR> <BR> Sneak in some ab contractions throughout the day when standing or sitting. <BR> <BR> Or pick two new-to-you core exercises.... <BR> <BR> <link><BR>... Mon, 18 Mar 2019 18:34:38 EST 3/18/19 - Multiple Muscle Monday Work two muscle groups at one time for double the calorie burn and rev up that metabolism. <BR> <BR> Try.... <BR> <BR> Try a Dumbbell Squat with hammer curls.. <BR> <BR> <link><BR>es.asp?exercise=51 </link> <BR> <BR> Or lunges with an overhead press.... <BR> <BR> <link> es .asp?exercise=31 </link> <BR> <BR> Wide leg wall sit with calf raises... <BR> <BR> <link> es .a... Sun, 17 Mar 2019 20:16:42 EST 3/17/19 - St. Patrick's Day Go green whether or not you are Irish.... <BR> <BR> Aim for three servings of green fruits/veggies <BR> Pack up stuff you don't use to donate to someone that would be thankful <BR> Walk somewhere that you could drive if it's safe to do so <BR> Try a green smoothie if you never have or experiment with something new if you have... <BR> <BR> <BR> <link><BR>food=green+smoothie&amp;a= </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Check out some eco-f... Sat, 16 Mar 2019 20:13:23 EST 3/16/19 - Functional Fitness <BR> Check out the article to learn about (or refresh your memory on) functional fitness. <BR> <BR> <link><BR>_articles.asp?id=2218 </link> <BR> <BR> At the end of the article, try at least two, or all seven functional fitness exercises. Let's strengthen our bodies to "improve balance and power as related to everyday routines. Adding it to your strength training routine could mean the end of the everyday aches and pains." <BR> <BR> BONUS/ALTERNATE ... Fri, 15 Mar 2019 21:36:25 EST 3/15/19 - Free Form Friday Slidin into the weekend and making your own challenge. It's up to you today. <BR> <BR> Think health and wellness. We're not about getting skinny. We're about nourishing our minds, hearts, bodies and soles, connecting with friends, family, community and moving our bodies because we deserve to be healthy. No challenge too small! <BR> <BR> Take it away...... <BR> <BR> March 15 is Soles4Souls day. If you have any shoes laying around, consider a donation. <BR> <BR> <link> </... Thu, 14 Mar 2019 21:43:30 EST 3/14/19 - Pi Day 2019 It's Pi Day again......celebrated on March 14th (3/14) around the world. Pi is the symbol used in mathematics to represent a constant — the ratio of the circumference of a circle to its diameter — which is approximately 3.14159. <BR> <BR> Celebrate the day by.... <BR> <BR> Performing 3 sets of 14 repetitions of your favorite strength exercises (or try new ones to help your muscles respond) <BR> <BR> <link><BR>e_demos.asp </link> <BR> <BR> Perform... Wed, 13 Mar 2019 19:38:48 EST 3/13/19 - Love Your Knees Build up the muscles around your knees to avoid pain and injury.... <BR> <BR> "exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain." <BR> <BR> Check out the following Spark article to see what will work ... Tue, 12 Mar 2019 22:14:24 EST 3/12/19 - Tricep Tuesday From "The triceps help stabilize your shoulder joint and they act as an extensor of the elbow and shoulder. As your triceps become stronger with these exercises, the strength and stability of your shoulders and elbows increase." <BR> <BR> Check out the Jessica Smith Tricep exercises. Do what you are able... <BR> <BR> <link> st =10_exercises_that_target_the_triceps </link> <BR> <BR> Or check out other exercises that target the triceps... Mon, 11 Mar 2019 22:41:05 EST 3/11/19 - Metabolism Monday Let's fire up our metabolism and turn our bodies into fat burning machines. <BR> <BR> How many ideas can you fit in your day... <BR> <BR> Strength training <BR> Stay active <BR> Don't just sit there <BR> Exercise in the morning or several bursts through the day <BR> Interval training <BR> Mental exercises (managing stress) <BR> <BR> Read the spark article for details on each point: <BR> <BR> <link> _a rticles.asp?id=676 </link> <BR> <BR> ... Sun, 10 Mar 2019 18:36:12 EST 3/10/19 - Sunday Self Care How is your moisturizing routine? Read about the benefits of daily moisturizing and slather up! <BR> <BR> <link><BR>s_articles.asp?id=788 </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: March 10th is The International Day of Awesomeness. <BR> <BR> From <link> </link> "No one's perfect, but everyone can be awesome" <BR> <BR> <em>104</em> Sat, 9 Mar 2019 21:53:13 EST 3/9/19 - 5, 10, 15, 20 How much time do you have? Spark can make a workout happen for you even when you are tight on time or add a little something to your planned workout. <BR> <BR> <link> _a rticles.asp?id=2183 </link> <BR> <BR> Go ahead and modify it to make it work for you. For example, If squats are not good for your fitness level or health issues, replace it with some glue contractions.... squeeze the glues, hold for a second or two, release and repeat. <BR> <BR> I... Fri, 8 Mar 2019 21:55:53 EST 3/8/19 - Free From Friday Raise the Roof! Today your challenge is up to you! <BR> <BR> Take a fearless step towards that goal that's been on the back burner. <BR> <BR> Take a break from negativity <BR> <BR> Lift someone else up <BR> <BR> Try a strength exercise that's hard for you, even it's it just one or two <BR> <BR> Take a nap <BR> <BR> It all counts! <BR> <BR> By the way, March 8 is International Women's Day! Consider spreading the word and spreading peace! <BR> <BR> <link> Thu, 7 Mar 2019 20:31:04 EST 3/7/19 - Thursday Thighs Try a quick and challenging thigh toning workout. Just when I think I've done a good job strengthening and stretching my lower half, this video puts me in my place! Short and challenging. <BR> <BR> <link><BR>detail.asp?video=82 </link> <BR> <BR> Do what you can, pause and take a break if you need to. <BR> <BR> If getting on the floor doesn't work for you try this quick lower body workout with a band. You can still do it if you don't have a band. <B... Wed, 6 Mar 2019 21:16:51 EST 3/6/19 - Wednesday Wellness Do you live in an area affected by Daylight Savings Time Sunday? Get ready now to help the you start the work week easier next week. <BR> <BR> <link><BR>s_articles.asp?id=1236 </link> <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Wear something bright and colorful... clothes, jewelry, scarf, hat, shoes, whatever. Find a pop of color to brighten your mood and the mood of those that see you. <BR> <BR> “We tend to mirror our environment in the clothes that... Tue, 5 Mar 2019 20:41:54 EST 3/5/19 - International Pancake Day Okay so this is an iHop holiday famous their huge, delicious, carb loaded breakfast. But you can enjoy healthy pancakes too. <BR> <BR> If you like pancakes, look up some healthy options and start your shopping list. <BR> <BR> <link><BR>food=pancakes&amp;a= </link> <BR> <BR> I like the oatmeal pancakes with a little fruit, yogurt and peanut butter on top. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Aim to double up on your cardio cardio today. Pick you lowe... Mon, 4 Mar 2019 19:33:25 EST 3/4/19 - March Fourth March Forth and Do Something Day is a made-up holiday celebrated each year on March 4. <BR> <BR> Today is a day to..... <BR> <BR> March forth and do something. <BR> Volunteer in your community. <BR> Start something that you have always wanted to do, but have never had the chance to. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Wake up and wind down with yoga. Pick a pose or two to wake up in the morning or relax before bed, or both. <BR> <BR> <link><BR>_artic... Sun, 3 Mar 2019 21:04:26 EST 3/3/19 - Sunday Self Care Simplify your life <BR> <BR> March 3 is National Simplify Your Life Day. Pick two tips to work on each day this week. <BR> <BR> <link><BR>8-ways-simplify-life.html </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: March 3rd is Finisher’s Medal Day, founded by the Little Rock Marathon, to celebrate endurance athletes and their competitive spirit.  They encourage all finishers, whether you are a runner or a walker, to celebrate Finisher’s Medal Day, too! <... Sat, 2 Mar 2019 20:11:33 EST 3/2/19 - Psoas Saturday Strengthen and stretch the psoas muscle along with other hip flexor muscles. <BR> <BR> To avoid injury, we need strong AND flexible hip flexors. <BR> <BR> <link><BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> Fri, 1 Mar 2019 21:07:14 EST 3/1/19 - Free Form Friday The weekend is here and the start of a new month, full of possibilities. How will you challenge yourself today? <BR> <BR> Feel free to repeat a previous day's challenge or come up with one of your own. Step outside your comfort level in some small way. <BR> <BR> March 1 is World Compliment Day... Hans Poortvliet started World Compliment Day in 2001 in the Netherlands, encouraging people to use words instead of gifts as a way to praise and appreciate people. The idea is to create the “most p... Thu, 28 Feb 2019 20:17:40 EST 2/28/19 - Thursday Thighs A new twist on lunges... dreaded exercise I know, but so beneficial. <BR> <BR> Start on either foot, right or left, do a forward lunge: <BR> <BR> <link> /exercises .asp?exercise=22 </link> <BR> <BR> With the same foot, do a reverse lunge: <BR> <BR> <link> /exercises .asp?exercise=115 </link> <BR> <BR> With the same foot, do a side lunge: <BR> <BR> <link> /exercises .asp?exercise=23 </link>... Wed, 27 Feb 2019 20:51:57 EST 2/27/19 - National Retro Day A day to look back to a time before social media, smart phones and apps. <BR> <BR> I challenge you to..... <BR> <BR> go for a walk, run or bike ride without a fitness tracking app <BR> phone or meet up with a friend <BR> write a letter or mail a card to a friend of relative, just because <BR> do a workout from the way back machine, youtube should have a video or two <BR> Tue, 26 Feb 2019 20:28:07 EST 2/26/19 - Pick Your Level Or mix and match levels. <BR> <BR> Pushups help improve our upper body strength as well as our core strength, making every day activities and chores easier with less chance of injury. <BR> <BR> The prime movers in pushups are located in the chest, front of the shoulders and back of the arms. <BR> <BR> When you perform pushups, your spine should remain neutrally curved and rigid so that any load is distributed safely through it, no sagging back. This works the core. <BR> <BR> Pushups a... Mon, 25 Feb 2019 21:18:32 EST 2/25/19 - Monday Motivation Do you dread Mondays? Do you let others know how much you wish you had more weekend when you get to work or wherever your responsibilities lie? <BR> <BR> Turn it around. Reframe the day. Work on presenting a positive image to everyone you encounter. Skip venting all your frustrations. See what happens when you create a new belief system. <BR> <BR> BONUS/ALTERNATE CHALLENGE: Try a new-to-you workout. Our cardiovascular health and muscle definition improves when we change things up. <BR> Sun, 24 Feb 2019 20:52:34 EST 2/24/19 - Sunday Self Care Lessons For The Week <BR> <BR> Check out the Spark article, 30 Things Exercise Can Teach You About Life. Pick at least two to write down, keep in a spot you can see it every day to remind yourself about how important your health and wellness journey is to you..... <BR> <BR> <link><BR>g.asp?post=30_things_exercise_can_teac<BR>h_you_about_life </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: From Think about yesterday's events and ... Sat, 23 Feb 2019 19:53:50 EST 2/23/19 - Toast Day Saturday, February 23rd is International Toast Day. Have you tried creative toast toppings? Check out this Hungry Girl article with many toast topping options. <BR> <BR> <link><BR>q=toast+recipes </link> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Watch those weekend portions. Don't think avoiding foods you think are "bad" but rather cut back a little on the portion size of your favorite foods. <BR> <BR> Read your food labels, not to shame yourself into av... Fri, 22 Feb 2019 17:33:51 EST 2/22/19 - Free Form Friday Your day has arrived. Will you repeat a previous day's challenge or come up with a new one on your own. <BR> <BR> You decide how you will step outside your comfort zone or how you will get a well-deserved rest. <BR> <BR> I did not get my lower body strength training done this week so I'll be getting on that. Need to be diligent to avoid more piriformis issues. <BR> <BR> And I need to get to bed early. It's been a challenging week. Thu, 21 Feb 2019 21:36:29 EST 2/21/19 - Triple Thursday Which muscle group have you not worked in at least 24 hours? <BR> <BR> Aim for three sets of ten but remember quality over quantity. Good form is more important to develop strength and avoid injury. <BR> <BR> Get warmed up first with some walking or jumping jacks. Never work cold muscles. <BR> <BR> <link><BR>e_demos.asp </link> <BR> <BR> And remember to stretch. <BR> <BR> <link><BR>exercises.asp?exercise_type=... Wed, 20 Feb 2019 21:08:26 EST 2/20/19 - Wednesday Wellness From the Petra Kolber podcast, an interview with Jon Giswald, fitness and lifestyle expert: <BR> <BR> Listen actively today. <BR> <BR> Jon talks about the skill set of being a listener. Listening is not a passive act and skilled listening requires us to remove any expectations from how a conversation is going to work out. <BR> <BR> Can you be in a conversation without waiting for, and already writing the script for, what the other person is going to say? <BR> <BR> Today I invite you t... Tue, 19 Feb 2019 19:54:53 EST 2/19/19 - Small Bursts of Activity Insert a cardio move a few times throughout the day. Keep your metabolism firing all day for an all-day calorie burn... <BR> <BR> <link> ex ercises.asp?exercise_type=cardio </link> <BR> <BR> Wherever you walk, walk like you're late <BR> If you are taking the stairs, go up one more flight and come back down <BR> If you are planning time on the treadmill, increase the incline every minute for a few minutes <BR> <BR> <BR> BONUS/ALTERNATE CHALLENGE: Re... Mon, 18 Feb 2019 20:26:50 EST 2/18/19 - Monday Count Down Try the 4,3,2,1 quick workout by Sean Foy. <BR> <BR> 4 minutes of high intensity aerobic activity ( as intense as you can handle, a brisk walk for example or some dancing or pick a Spark cardio move or two): <BR> <BR> <link><BR>exerci ses.asp?exercise_type=cardio </link> <BR> <BR> 3 minutes of resistance training (pick any strength exercises you need) <BR> <BR> <link><BR>e_demo s.asp </link> <BR> <BR> 2 min... Sun, 17 Feb 2019 21:18:44 EST 2/17/19 - Sunday Self Care February 17 is My Way Day. Spend ten minutes doing something you want to do. <BR> <BR> BONUS/ALTERNATE CHALLENGE: February 17 is also Random Acts of Kindness day. <BR> <BR> Check out some ideas for today on <BR> <BR> <link><BR>29-ways-to-carry-out-random-acts-of-ki<BR>ndness-every-day.html </link> <BR> Sat, 16 Feb 2019 21:26:50 EST