SparkPeople The Knees Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8065 Recovering from knee surgery?or just having chronic knees issues and pain Need to loose some weight and build muscle to properly support your knees? SparkPeople The Knees Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8065 thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73227015 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC T... Wed, 26 Feb 2020 23:35:49 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73221051 Happy Wednesday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR> *Diet Soda ... Tue, 25 Feb 2020 22:12:19 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73215956 <BR> <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the... Mon, 24 Feb 2020 23:15:25 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73209698 Happy Monday To You! <BR> <BR> I thought we could start off the week with a "to do list". <BR> <BR> Make a note of 3 things that YOU WILL GET DONE BY FRIDAY! <BR> <BR> You can jot down the 3 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 23 Feb 2020 23:32:51 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73193466 <BR> <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> P... Fri, 21 Feb 2020 01:33:15 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73187081 Happy Thursday to you! <BR> <BR> Your challenge today is to SAY NO TO EMPTY CALORIES. <BR> That means, steer clear of: <BR> <BR> *Donuts, pastries, cookies, crackers, cereals, and baked goods filled with processed white flour and loads of sugar <BR> <BR> *Drinks loaded with sugar <BR> <BR> *Chips <BR> <BR> *Candy and "junk food" <BR> <BR> Really concentrate on eating healthy today. <BR> Make every meal &amp; snack count. <BR> <BR> <BR> Happy Thursday to you! Wed, 19 Feb 2020 23:14:21 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73180993 <BR> Have a happy Wednesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 18 Feb 2020 22:46:38 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73175499 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Tue, 18 Feb 2020 00:10:02 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73169524 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Mon, 17 Feb 2020 01:39:15 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73152752 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Fri, 14 Feb 2020 01:25:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73146330 Happy Thursday to you! <BR> <BR> You have TWO challenges today. <BR> They are: <BR> <BR> 1) Do a daily exercise of your choice. <BR> <BR> 2) Get in 8/10 glasses of water <BR> <BR> Staying hydrated is very important. <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Thursday! <BR> <BR> Wed, 12 Feb 2020 23:13:03 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73140818 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Wed... Tue, 11 Feb 2020 23:43:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73135414 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Mon, 10 Feb 2020 23:42:04 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73129537 <BR> Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Mon, 10 Feb 2020 00:18:26 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73106423 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to SPOIL YOURSELF. <BR> Do something kind and pampering JUST FOR YOU! <BR> Go ahead, you deserve it! <BR> <BR> Have a great Thursday! <BR> Thu, 6 Feb 2020 00:28:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73100464 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase t... Wed, 5 Feb 2020 00:43:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73094508 Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! Mon, 3 Feb 2020 23:47:28 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73088441 <BR> <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. Steer clear of processed, junk foods. You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR> *... Sun, 2 Feb 2020 23:40:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73070818 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! Fri, 31 Jan 2020 01:34:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73064148 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTA... Wed, 29 Jan 2020 22:16:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73058207 <BR> Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> * tossed salad <BR> *vegetables ? Treat yourself to a <BR> *fresh fruit <BR> *smoothie <BR> <BR> You can fit in healthy food choices. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> <BR> <BR> Tue, 28 Jan 2020 23:30:49 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73052340 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. <BR> Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Tue, 28 Jan 2020 00:33:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73045492 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> <BR> Sun, 26 Jan 2020 23:55:37 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73028553 <BR> Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 24 Jan 2020 01:32:44 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73022057 <BR> <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about mid month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <... Wed, 22 Jan 2020 23:19:46 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73015805 <BR> <BR> Happy Wednesday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. Research suggests that Vitamin C may help with your common cold AND allergies (something that Texas has a hard time with during "Cedar Fever" season). <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citru... Tue, 21 Jan 2020 23:00:38 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73009873 Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Tuesday! Mon, 20 Jan 2020 23:45:18 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x73002992 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 19 Jan 2020 22:43:19 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72984877 Happy Friday to you! <BR> <BR> Your challenge today is to WORK YOUR LEGS. <BR> Great ways to do this are: <BR> <BR> *Lunges <BR> *Squats <BR> *Jogging <BR> *Bicycling <BR> *Step class, DVD, or stair stepper <BR> *Power walking <BR> *Swimming <BR> <BR> How will you work your legs today? <BR> <BR> Have a great Friday! Thu, 16 Jan 2020 23:10:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72978664 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to DO ONE STRENGTH TRAINING EXERCISE (and appropriate reps) IN EACH OF THE FOLLOWING: <BR> <BR> *Arms/Shoulders <BR> *Core (including back) <BR> *Legs/Hips <BR> <BR> You got it! <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a great Thursday! <BR> Wed, 15 Jan 2020 23:15:15 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72972145 Happy Wednesday to you! <BR> <BR> Winter can bring so many things... <BR> <BR> *Snow <BR> *After holiday sales <BR> *Renewing of eating/exercise goals <BR> <BR> AND..... <BR> <BR> COLD SEASON! <BR> <BR> Your challenge today is to GET IN YOUR VITAMIN C. <BR> Research suggests that Vitamin C may help with your common cold AND allergies <BR> <BR> Foods that are high in Vitamin C are: <BR> <BR> *Citrus <BR> *Strawberries <BR> *Peppers <BR> *Guava <BR> *Kiwi Fruit <BR> *Mango... Tue, 14 Jan 2020 22:18:01 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72966311 Happy Tuesday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Tuesday! Mon, 13 Jan 2020 22:38:37 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72958321 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. <BR> You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <... Sun, 12 Jan 2020 18:34:31 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72942179 Happy Friday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE &amp; QUIET. <BR> Set aside just 30 minutes to: <BR> <BR> *Relax <BR> *Take a snooze <BR> *Enjoy nature <BR> *Meditate or pray <BR> *Read something inspiration or comforting <BR> <BR> Whatever you do, DO IT FOR YOU! <BR> <BR> Have a great Friday <BR> Fri, 10 Jan 2020 01:07:29 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72935241 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> Some ideas below: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> sandwich <BR> *Puree vegetables and add to marinara <BR> sauce <BR> *Fruit <BR> sorbet <BR> *Fresh fruit or vegetable salads <BR> *Mince vegetables and add to meatloaf, burgers, tacos, ri... Wed, 8 Jan 2020 21:42:17 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72929264 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC ... Tue, 7 Jan 2020 22:50:49 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72923073 Happy Tuesday to you! <BR> <BR> *Taking out the recycle for an elderly neighbor <BR> *Giving the person in front of you the change they are short <BR> *Striking up a polite conversation with a complete stranger, and wishing them a good day <BR> <BR> Your challenge today is to PASS IT ON! <BR> Throw out random acts of kindness. <BR> With all of the craziness on the news and in our lives, it feels pretty good to spread the smiles around you. <BR> <BR> Once you read this, put on a happ... Mon, 6 Jan 2020 23:03:09 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72916708 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 5 Jan 2020 23:33:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72898985 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 2 Jan 2020 23:05:56 EST TUES/WED/THURS CHALLENGES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72875499 Have a very HAPPY NEW YEAR safe Holiday! <BR> Love and Blessings to you and yours...…..Lita <BR> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0e6a366f-76dc-4d96-b038-cd3f7788f6ee.png"> Mon, 30 Dec 2019 00:38:30 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72859926 <BR> <BR> Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Fri, 27 Dec 2019 00:34:11 EST tues.wed thurs challenges http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72849977 <BR> Have a very Merry Christmas and a Happy and safe Holiday! <BR> Love and Blessings to you and yours...…..Lita <BR> <BR> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0cf9ca66-530f-4165-a227-e947076bdbce.jpg"> <BR> <BR> <BR> see you on Friday...….. Tue, 24 Dec 2019 18:04:27 EST monday chALLENGE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72841695 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 22 Dec 2019 22:49:50 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72828023 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Fri, 20 Dec 2019 01:12:44 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72822383 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Have a great Thursday to you! Wed, 18 Dec 2019 23:29:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72811886 <BR> <BR> Happy Tuesday to you! <BR> <BR> Are you eating enriched, white flour in your foods? <BR> If you are, STOP!!! <BR> Foods full of enriched, white flour are not as good for you as foods full of whole grains. <BR> <BR> Your challenge today is to EAT WHOLE GRAINS &amp; SKIP THE WHITE FLOUR. <BR> Try whole grains in: <BR> <BR> *Your cereal <BR> *Your bread, bagel, tortilla <BR> *Your rice, pasta <BR> <BR> Remember to READ LABELS! <BR> Look for a high fiber content in what you a... Mon, 16 Dec 2019 22:27:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72806631 Happy Monday to you! <BR> <BR> Our challenge today is to WORK YOUR CORE MUSCLES. <BR> Great ways to do this are: <BR> <BR> *Plank <BR> *Kickboxing <BR> *Pilates <BR> *Yoga <BR> *Gym equipment that target your core <BR> *Push-ups <BR> *Crunches <BR> *Walking <BR> <BR> Check back in later with what you did to accomplish today's challenge. <BR> <BR> Have a great Monday! Sun, 15 Dec 2019 23:21:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72792830 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> This is an open exercise day, which means that you can do cardio, strength training, or a combination. <BR> The duration and intensity are left completely up to you. <BR> <BR> What are you waiting for? <BR> <BR> GET MOVING!! <BR> <BR> Have a great Friday! <BR> Fri, 13 Dec 2019 01:09:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72787774 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of any Sparkpeople Teams you belong to and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail or even a goodie <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday! <BR> Thu, 12 Dec 2019 00:46:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72782007 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensi... Tue, 10 Dec 2019 23:35:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72776954 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Mon, 9 Dec 2019 23:21:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72770455 <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/m... Sun, 8 Dec 2019 19:49:54 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72756694 Happy Friday to you! <BR> <BR> Your challenge today is to TAKE 30 MINUTES OF PEACE &amp; QUIET. Set aside just 30 minutes to: <BR> <BR> *Relax <BR> *Take a snooze <BR> *Enjoy nature <BR> *Meditate or pray <BR> *Read something inspiration or comforting <BR> <BR> Whatever you do, DO IT FOR YOU! <BR> <BR> Have a great Friday! Fri, 6 Dec 2019 01:23:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72751134 Happy Thursday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Thursday! Thu, 5 Dec 2019 00:14:54 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72745028 Happy Wednesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> <BR> GO FOR IT! <BR> <BR> Have a great Wednesday! <BR> Tue, 3 Dec 2019 23:00:02 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72739423 <BR> Happy Tuesday to you! <BR> <BR> Think about how much down time we have every day. <BR> We wait in traffic. <BR> We wait in lines. <BR> We wait for electronics to warm up. <BR> Why not make the most of those times by fitting in some UNPLANNED EXERCISE? <BR> <BR> Your challenge today is to FIT IN A FEW EXERCISES DURING THE DOWN TIMES IN YOUR DAY. <BR> Here are some examples: <BR> <BR> *IN TRAFFIC: Squeeze your buttocks muscles together and count to 10. Repeat several times. <BR> ... Mon, 2 Dec 2019 23:28:27 EST monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72734246 <BR> Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Mon, 2 Dec 2019 00:05:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72719180 Happy Friday to you! <BR> <BR> What is a great way to relieve holiday stress? Laughter! <BR> <BR> Your challenge today is to do something fun that makes you laugh. <BR> Here are a few suggestions: <BR> <BR> *Watch a silly movie <BR> *Play charades or a board game with family/friends <BR> *Listen to a comedian (online, on television, on the radio) <BR> *Go to a park and play on the equipment <BR> *Play a playground game as if you were a kid (i.e. hopscotch, jump rope, kick ball, jac... Fri, 29 Nov 2019 00:50:57 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72714482 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTI... Wed, 27 Nov 2019 22:49:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72703617 <BR> <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put ont... Mon, 25 Nov 2019 22:39:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72698430 Happy Monday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Monday! Sun, 24 Nov 2019 23:51:23 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72683005 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 22 Nov 2019 01:27:00 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72676695 Happy Thursday to you! <BR> <BR> It is MEASURE time! <BR> On or about the third Thursday of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many ou... Wed, 20 Nov 2019 21:04:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72671439 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 19 Nov 2019 22:14:43 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72666365 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many different COLORS you can eat from the fruit &amp; vegetable group. <BR> Having a variety of colors daily insures that you are eating a range of foods that are loaded with different vitamins and minerals. <BR> <BR> Remember to drink your water today as well. <BR> Fruits and vegetables are not only loaded with good vitamins/minerals, but they are also full of fiber. <BR> Opt for the fresh or steamed items wheneve... Tue, 19 Nov 2019 00:08:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72658292 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 17 Nov 2019 16:14:10 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72643697 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Fri, 15 Nov 2019 01:18:28 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72637531 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Wed, 13 Nov 2019 23:38:53 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72631174 Happy Wednesday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Wednesday! Tue, 12 Nov 2019 23:07:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72624951 <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! <BR> Mon, 11 Nov 2019 22:53:10 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72618523 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 10 Nov 2019 22:53:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72601504 <BR> Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 8 Nov 2019 01:06:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72595260 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Wed, 6 Nov 2019 22:56:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72589307 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANT... Wed, 6 Nov 2019 00:15:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72583253 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. <BR> <BR> Some ideas and areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 4 Nov 2019 23:16:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72576966 Happy Monday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. <BR> How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally wouldn't we... Sun, 3 Nov 2019 22:47:19 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72559045 <BR> Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 1 Nov 2019 01:18:32 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72552484 Happy Thuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTA... Wed, 30 Oct 2019 23:04:12 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72546672 <BR> Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> Your challenge today is to complete ALL OF YOUR DAILY GOALS. <BR> Don... Tue, 29 Oct 2019 23:10:16 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72541333 Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. This could be as easy as a brisk walk, or as tough as a spinning class. It is up to you. <BR> <BR> Have a great Tuesday! Tue, 29 Oct 2019 00:25:05 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72535444 Happy Monday to you! <BR> <BR> Your challenge today is to EAT 3 + 2! Eat 3 HEALTHY meals and 2 HEALTHY snacks. <BR> Plan ahead by making your lunch in advance. <BR> Throw an apple, yogurt, or some nuts in for an afternoon snack. If you are only able to use a vending machine, look for items such as: granola bars, pretzels, or animal crackers. <BR> These are usually the lower fat/calorie items. <BR> <BR> YOU CAN DO THIS! <BR> Let's kick off our week by keeping our bodies full of energy (b... Mon, 28 Oct 2019 00:03:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72518788 Happy Friday! <BR> <BR> Your challenge for Friday is to: <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) REST - Just kick back and enjoy your day. <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 25 Oct 2019 01:11:48 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72512434 <BR> Happy Thursday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Thursday everyone! Wed, 23 Oct 2019 23:23:48 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72506231 Happy Wednesday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. Have you gotten to this point? Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &amp; half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your challenge today is to ... Tue, 22 Oct 2019 21:57:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72500632 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 21 Oct 2019 23:06:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72494803 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Mon, 21 Oct 2019 00:04:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72478447 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 18 Oct 2019 01:10:41 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72471802 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of out Teams or others you belong too and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday everyone!! Wed, 16 Oct 2019 22:28:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72466215 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE CHRISTMAS CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase t... Tue, 15 Oct 2019 22:39:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72460411 <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Tuesday! <BR> Mon, 14 Oct 2019 23:33:05 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72454676 Happy Monday to you! <BR> <BR> Your challenge today is to MEASURE EVERYTHING YOU EAT/DRINK &amp; STAY WITHIN YOUR CALORIE RANGE. <BR> <BR> You CAN do this! <BR> <BR> Have a great Monday! Mon, 14 Oct 2019 00:01:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72437529 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! Fri, 11 Oct 2019 01:16:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72431305 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thursday! Thu, 10 Oct 2019 00:09:08 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72424847 Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. <BR> Who knows? <BR> Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! Tue, 8 Oct 2019 23:07:19 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72418712 <BR> Happy Tuesday!! <BR> <BR> Today's challenge is to get moving.....you can walk and shoot for that 10,000 steps, go to the gym and do some time on a stationary bike or an elliptical. or you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> Let's get moving and get the blood flowing and shoot for 400 to 500 calories burn get togethers. <BR> You can do it!! <BR> <BR> Have a Terrific Tuesday!! Mon, 7 Oct 2019 23:12:52 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72412252 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! Sun, 6 Oct 2019 23:00:56 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72394616 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! Fri, 4 Oct 2019 01:34:46 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72388180 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Thur... Wed, 2 Oct 2019 23:23:28 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72382038 Happy Wednesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. <BR> Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Wednesday!! <BR> Tue, 1 Oct 2019 23:56:35 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72375671 Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! <BR> Mon, 30 Sep 2019 23:40:36 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72369763 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Monday! Sun, 29 Sep 2019 23:36:09 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72353586 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 27 Sep 2019 01:48:07 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72347372 Happy Thursday to you! <BR> <BR> It is time for determining your OCTOBER CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of OCTOBER? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF OCTOBER. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2019. <BR> Don't put off until tomorrow, wha... Wed, 25 Sep 2019 22:53:36 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72341625 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR... Tue, 24 Sep 2019 22:31:13 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72336523 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. <BR> This just isn't true (or healthy). Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts &amp; seeds (Almonds, Cashews... Tue, 24 Sep 2019 00:25:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72329640 <BR> <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walk... Sun, 22 Sep 2019 19:48:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72314731 Happy Friday to you! <BR> <BR> As we start to "get a hang" of this lifestyle change, we become confident that we can "eyeball" a serving. Have you gotten to this point? <BR> <BR> Do you: <BR> <BR> *Pour cereal straight from the box into your bowl? <BR> *Say "that looks like about 2 Tbsp. of half &amp; half"? <BR> *Say: "I'm sure I ate only 1/2 cup of ice cream"? <BR> <BR> If you find yourself overly confident about your portions, you might be in for a shock. <BR> <BR> Your challenge toda... Fri, 20 Sep 2019 01:18:34 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72309086 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to CATCH UP! <BR> That means that whatever you haven't been able to get to all week, now is the time. <BR> <BR> What do YOU need to do today? <BR> Let's get to it! <BR> <BR> Have a great Thursday! Thu, 19 Sep 2019 00:09:25 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72303536 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Wednesday! Wed, 18 Sep 2019 00:28:43 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72297491 Happy Tuesday to you! <BR> <BR> Your challenge today is to accomplish ALL DAILY GOALS! <BR> <BR> They might be on the list here or you can come up with your own: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! Mon, 16 Sep 2019 21:54:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72292007 <BR> Happy Monday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. <BR> How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally would... Sun, 15 Sep 2019 22:15:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72271308 Happy Thursday to you! <BR> <BR> Your challenge today is to SPREAD SOME SUNSHINE! <BR> This is one of my favorite challenges. <BR> I believe by just showing kindness to others, you not only make your day great, but you make the day of those you are kind to. <BR> <BR> Try to do 3-5 kind acts throughout your day. <BR> Try something like: <BR> <BR> *Letting some in front of you in traffic <BR> *Let someone go ahead of you in line <BR> *Give a compliment out of the blue <BR> *Do someone's w... Thu, 12 Sep 2019 00:13:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72265380 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 10 Sep 2019 23:40:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72259097 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Mon, 9 Sep 2019 21:45:15 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72253687 Happy Monday to you! <BR> <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday everyone! <BR> Sun, 8 Sep 2019 23:39:08 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72236608 <BR> Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 6 Sep 2019 01:21:42 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72229846 Happy Thursday to you! <BR> <BR> It is time you did something nice for yourself. <BR> <BR> Your challenge today is to SPOIL YOU. <BR> Do something that pampers you. <BR> Remember: If you are doing a food related item, make sure it is a healthy. <BR> <BR> Have a great Thursday! Wed, 4 Sep 2019 23:01:10 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72223876 Happy Wednesday to you! <BR> <BR> Your challenge today is to POST A HUDDLE MESSAGE ON OF YOUR SUBSCRIBED SPARK TEAMS! <BR> <BR> Post a motivational message on every team that you belong to. <BR> Get creative and have fun! <BR> <BR> Have a great Wednesday! <BR> Tue, 3 Sep 2019 23:57:46 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72217806 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! <BR> <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial to end <BR> ... Mon, 2 Sep 2019 23:08:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72211608 Happy Monday to you! <BR> <BR> Your challenge today is to IMPROVE YOUR ENVIRONMENT. <BR> Today would be a great day to: <BR> <BR> *Clean house <BR> *Put away laundry <BR> *Go through your house for items to donate <BR> *Clean out the fridge &amp; pantry of tempting foods <BR> *Wash &amp; detail your car <BR> *Garden <BR> *Clean off your desk <BR> *Go through junk mail in your electronic and postal boxes <BR> <BR> nave a great Monday! Sun, 1 Sep 2019 23:26:25 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72195151 Happy Friday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Friday! Fri, 30 Aug 2019 01:18:59 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72188351 HAPPY THURSDAY TO YOU! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/meas... Wed, 28 Aug 2019 22:13:36 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72182991 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Wed, 28 Aug 2019 01:02:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72177052 Have a happy Tuesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Tue, 27 Aug 2019 00:09:19 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72170832 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Sun, 25 Aug 2019 22:55:05 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72153783 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 23 Aug 2019 01:02:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72147755 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Thu, 22 Aug 2019 00:19:59 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72141363 Happy Wednesday to you! <BR> <BR> <BR> today challenges are below: <BR> <BR> 1-Drinking 8 cups of water <BR> 2-Eating a fruit and/or vegetable today <BR> 3-Not eating in front of the TV <BR> 4-No soda but drink your water <BR> 5-Eat breakfast today <BR> 6-No candy or potato chips <BR> <BR> Do as many as you can and come back a tell us what you did! <BR> <BR> Have a great Wednesday! Tue, 20 Aug 2019 23:33:16 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72135252 Happy Tuesday to you! <BR> <BR> Your challenge is to really try to avoid "convenience foods" ( <BR> i.e. drive throughs, candy machines, pre-packaged items that are high in salt, etc.) today. <BR> If possible, try to make all of your meals. <BR> You will find that you can make healthier, less expensive, and lower in sodium meals. <BR> If you really need a snack today, why not take some fruit or pre-measured snack foods from home? <BR> <BR> Have a great Tuesday! Mon, 19 Aug 2019 22:24:34 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72129884 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Mon, 19 Aug 2019 00:38:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72113029 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 16 Aug 2019 01:18:39 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72106285 Happy Thursday to you! <BR> <BR> “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo F. Buscaglia <BR> <BR> <BR> For today's challenge, I want to focus on encouraging those inside and outside of Spark. <BR> Your challenge today is to give 5 genuine compliments to folks inside and outside of Sparkpeople. You never know how much your uplif... Wed, 14 Aug 2019 21:55:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72100344 <BR> <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. This can be achieved with walking, running, jogging, or a combination of them. <BR> Think about this: <BR> <BR> 1) How far is 10,000 steps? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. <BR> <BR> 2) A sedentary person may only average 1,000 to 3,000 steps a day. For these peop... Tue, 13 Aug 2019 22:34:06 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72095364 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Tue, 13 Aug 2019 00:48:24 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72089399 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! <BR> Sun, 11 Aug 2019 23:22:11 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72072936 Happy Friday to you! <BR> <BR> Your challenge today is to WORK YOUR LEGS. Great ways to do this are: <BR> <BR> *Lunges <BR> *Squats <BR> *Kickboxing <BR> *Jogging <BR> *Bicycling <BR> *Step class, DVD, or stair stepper <BR> *Power walking <BR> <BR> How will you work your legs today? <BR> <BR> ave a great Friday! Thu, 8 Aug 2019 23:59:45 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72066363 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of the Teams you are on and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday everyone! Wed, 7 Aug 2019 22:22:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72060717 Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto yo... Tue, 6 Aug 2019 22:57:54 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72055466 Happy Tuesday to you! <BR> <BR> Your challenge today is to accomplish ALL or SOME of the list below ! <BR> <BR> They are: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! <BR> <BR> Tue, 6 Aug 2019 00:13:40 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72049457 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Mon, 5 Aug 2019 00:32:17 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72032617 Happy Friday to you! <BR> <BR> Your challenge today is to PUSH YOURSELF A BIT HARDER/LONGER with your cardio or strength training. <BR> <BR> Are you doing cardio today? <BR> How about: <BR> <BR> *Going faster? <BR> *Going farther? <BR> *Going longer? <BR> <BR> Are you doing strength training today? <BR> How about: <BR> <BR> *Adding a bit more resistance or weight? <BR> *Doing a few more repetitions? <BR> *Going up a level in difficulty? <BR> <BR> The weekend is almost here. ... Fri, 2 Aug 2019 01:16:20 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72026012 Happy Thursday to you! <BR> <BR> It is time for determining your AUGUST CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of AUGUST? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF AUGUST <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2019. <BR> Don't put off until tomorrow, what yo... Thu, 1 Aug 2019 01:01:29 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72019293 Happy Wednesday to you! <BR> <BR> <BR> Let's have a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 30 Jul 2019 23:22:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72013406 Happy Tuesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods &amp; beverages consumed <BR> <BR> Who is with me? <BR> WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Tuesday everyone! <BR> Mon, 29 Jul 2019 23:17:11 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x72007432 Happy Monday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Monday!! Sun, 28 Jul 2019 23:54:53 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71990273 Happy Friday to you! <BR> <BR> Your challenge today is to accomplish the list below! <BR> <BR> They are: <BR> <BR> *Drink at least 8 glasses of water <BR> *Get in some sort of cardio or strength exercise <BR> *Spoil Yourself at least once <BR> *Eat 5 Fruits/Vegetables <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Friday! Fri, 26 Jul 2019 01:12:11 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71984163 Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef and o... Thu, 25 Jul 2019 00:11:08 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71976970 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 23 Jul 2019 22:14:12 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71970767 Happy Tuesday to you! <BR> <BR> Your challenge today is to BURN 250 CALORIES THROUGH CARDIO EXERCISE. <BR> This is a perfect opportunity to: <BR> <BR> *Take the dog for a walk <BR> *Push the kids in your jog stroller <BR> *Run errands and get some exercise on your bike <BR> *Play with the kids in the pool <BR> *Jump on the trampoline <BR> *Pop in an exercise DVD for 30 minutes <BR> <BR> Have a great Tuesday! Mon, 22 Jul 2019 21:56:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71965271 <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.co... Mon, 22 Jul 2019 00:30:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71947595 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 18 Jul 2019 23:18:39 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71940827 Happy Thursday to you! <BR> <BR> UPDATE YOUR SPARKPAGE is today's challenge <BR> <BR> Isn't it nice to know that others are experiencing the same trials and accomplishments as you are on Spark? <BR> <BR> When you post to a board, many folks click on your photo and read your Sparkpage. I am sure you have done it too. You find a picture or post that is interesting and click to learn more about that person. <BR> <BR> Your challenge today is to update your Sparkpage. If you haven't started ... Wed, 17 Jul 2019 22:06:16 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71934725 Happy Wednesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. B... Tue, 16 Jul 2019 23:33:04 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71928542 Have a happy Tuesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Tuesday! <BR> Mon, 15 Jul 2019 23:47:02 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71921983 Happy Monday to you! <BR> <BR> Our challenge today is to WORK YOUR CORE MUSCLES. <BR> Great ways to do this are: <BR> <BR> *Plank <BR> *Kickboxing <BR> *Pilates <BR> *Yoga <BR> *Gym equipment that target your core <BR> *Push-ups <BR> *Crunches <BR> *Burpees <BR> <BR> Check back in later with what you did to accomplish today's challenge. <BR> <BR> Have a great Monday! <BR> Sun, 14 Jul 2019 22:39:07 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71904686 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 11 Jul 2019 23:45:22 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71897691 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Wed, 10 Jul 2019 21:27:21 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71891612 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 9 Jul 2019 23:19:09 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71885568 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to SAY NO TO EMPTY CALORIES. <BR> That means, steer clear of: <BR> <BR> *Donuts, pastries, cookies, crackers, cereals, and baked goods filled with processed white flour and loads of sugar <BR> <BR> *Drinks loaded with sugar <BR> <BR> *Chips <BR> <BR> *Candy and "junk food" <BR> <BR> Really concentrate on eating healthy today. <BR> Make every meal &amp; snack count. <BR> <BR> Have a great Tuesday! Mon, 8 Jul 2019 23:33:07 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71878244 Happy Monday to you! <BR> <BR> TRY TO GET IN EXERCISE <BR> <BR> Whether it is cardio or strength training, set time aside today FOR YOU. <BR> Feeling stressed out? <BR> Exercise is a great stress reliever. <BR> Get in some cardio and burn off some of those calories. <BR> <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Monday! Sun, 7 Jul 2019 21:20:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71860755 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to get moving and get in 45 min. of cardio. <BR> Some great ways to burn off calories can be: <BR> <BR> *Turn up the music and dance away those calories (great for house cleaning when no one is watching) <BR> *Put on your headset and go for a walk or jog <BR> *Do some gardening (i.e. mow, pull weeds, rake leaves) <BR> *Play outside with the kids (soccer, throw a frisbee, play hopscotch, etc.) <BR> *Go for a bike ride <BR> ... Thu, 4 Jul 2019 23:46:18 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71854365 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! <BR> Wed, 3 Jul 2019 22:41:39 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71848277 Happy Wednesday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> Tue, 2 Jul 2019 23:02:50 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71842251 Happy Tuesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GOAL... Tue, 2 Jul 2019 00:46:09 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71818199 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> This is an open exercise day, which means that you can do cardio, strength training, or a combination. <BR> The duration and intensity are left completely up to you. <BR> <BR> What are you waiting for? <BR> GET MOVING!! <BR> <BR> Have a great Friday! <BR> Fri, 28 Jun 2019 01:22:49 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71811723 Happy Thursday to you! <BR> <BR> Your challenge today is to find 3-5 members of any of the Team and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR> Let's show one another that WE ARE LOSING WEIGHT TOGETHER!!! <BR> <BR> Have a great Thursday! Thu, 27 Jun 2019 00:43:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71805368 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 25 Jun 2019 23:28:40 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71799248 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> Mon, 24 Jun 2019 22:44:36 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71793507 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday! Mon, 24 Jun 2019 00:33:26 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71776852 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 21 Jun 2019 01:11:43 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71770136 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about 15th of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <BR>... Wed, 19 Jun 2019 22:21:27 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71764719 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANT... Wed, 19 Jun 2019 00:56:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71758819 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Tuesday! <BR> <BR> <BR> Tue, 18 Jun 2019 00:16:31 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71752651 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Sun, 16 Jun 2019 23:12:29 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71736437 <BR> Happy Friday to you! <BR> <BR> Let's get together and kick up our June cardio minutes! <BR> Your challenge today is to get in 45 MINUTES OF CARDIO. <BR> You don't have to do 45 minutes of continuous cardio. <BR> Feel free to break up the minutes. <BR> <BR> So...put on your exercise shoes, grab your gym bag, pump up your bike tires.... <BR> WE ARE MOVING NOW! <BR> <BR> Have a FANTASTIC Friday everyone! Fri, 14 Jun 2019 00:52:40 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71730100 <BR> Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. That is great, but for iron you can also try: <BR> <BR> * Roast beef... Wed, 12 Jun 2019 23:11:23 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71723978 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Wednesday... Tue, 11 Jun 2019 23:26:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71717872 Happy Tuesday to you! <BR> <BR> “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo F. Buscaglia <BR> <BR> <BR> For today's challenge, I want to focus on encouraging those inside and outside of Spark. <BR> Your challenge today is to give 5 genuine compliments to folks inside and outside of Sparkpeople. You never know how much your uplifti... Tue, 11 Jun 2019 00:09:57 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71711760 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 9 Jun 2019 23:28:44 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71694547 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! <BR> Thu, 6 Jun 2019 22:38:27 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71688684 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTA... Wed, 5 Jun 2019 23:19:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71681943 Have a great Wednesday! <BR> <BR> Pump that Pedometer <BR> Strive for your 10,000 steps per day today. <BR> Take a walk on your lunch break, after dinner and/or before breakfast. <BR> If you already do 10,000 steps can you increase that number today? <BR> <BR> Pump up your Wednesday! Tue, 4 Jun 2019 23:01:26 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71676113 Happy Tuesday to you! <BR> <BR> Your challenge today is to get focused and STICK TO PROGRAM. <BR> Can you: <BR> <BR> *Stay within your calorie limit <BR> *Drink at least 8 glasses of water <BR> *Take your multi-vitamin <BR> *Move your body to burn off calories <BR> *Log all foods &amp; beverages consumed <BR> <BR> Who is with me? <BR> WE CAN DO THIS! <BR> <BR> Have a FANTASTIC Tuesday everyone! <BR> Mon, 3 Jun 2019 23:35:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71670015 <BR> Happy Monday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DAILY GOALS. <BR>... Mon, 3 Jun 2019 00:30:00 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71651765 Happy Friday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Friday! Fri, 31 May 2019 01:23:35 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71644871 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday! <BR> Wed, 29 May 2019 23:00:45 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71639222 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Wed, 29 May 2019 01:11:18 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71632623 <BR> Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the bette... Mon, 27 May 2019 23:54:33 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71626931 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Mon, 27 May 2019 00:48:58 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71609974 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 24 May 2019 00:54:08 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71603225 <BR> Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about the middle of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there.... Wed, 22 May 2019 22:30:22 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71597336 Happy Wednesday to you! <BR> <BR> Your challenge today is to ONLY EAT HEALTHY FOODS. <BR> Steer clear of processed, junk foods. <BR> You know which ones: <BR> <BR> *Regular Chips <BR> *Candy Bars packed full of sugar &amp; fat <BR> *Cookies <BR> *Ice Cream <BR> *Full-Sugar Soda <BR> *Deep Fried Foods <BR> *Pastries, donuts, full-fat muffins <BR> *Sugared cereals <BR> <BR> Instead of eating these today, try to focus on healthy alternatives such as: <BR> <BR> *Fresh Fruit <BR>... Tue, 21 May 2019 22:31:47 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71591582 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 20 May 2019 23:19:36 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71585390 Happy Monday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. <BR> How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally wouldn't we... Sun, 19 May 2019 23:06:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71567993 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! <BR> Fri, 17 May 2019 01:36:47 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71561500 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Thu, 16 May 2019 00:20:38 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71555167 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have ... Wed, 15 May 2019 00:29:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71548956 <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Tuesday! Tue, 14 May 2019 00:44:47 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71539553 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/exercise_demos.asp </link> <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a grea... Sun, 12 May 2019 13:27:56 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71524632 Happy Friday to you! <BR> <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 10 May 2019 00:53:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71518370 Happy Thursday to you! <BR> <BR> Do you find that you have the following symptoms at times: tiredness, lethargy, looking pale, feeling faint and breathless? If so, your body might be running low on iron. <BR> <BR> Your CHALLENGE FOR TODAY is to get in your iron (see your Spark nutrition table for your personal needs). <BR> Many of us take a multi-vitamin for vitamins/minerals that we might not be getting through food. <BR> That is great, but for iron you can also try: <BR> <BR> * Roas... Thu, 9 May 2019 01:14:37 EST let's offer our birthday wishes for MAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x71511217 <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> <BR> <BR> THIS TEAM MEMBER HAS A BIRTHDAYS/ANNIVERSARIES IN May!! <BR> <BR> margit1945 - May 20th <BR> <BR> <link>https://www.sparkpeople.com/mypage.a<BR>sp?id=MARGIT1945 </link> <BR> <BR> HAPPY BIRTHDAY FROM THE TEAM <BR> <BR> HOPE I DIDN'T MISS ANYONE? <BR> <BR> <BR> <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> <BR> <em>410</em> <em>144</em> <em>19</em> <em>409</em> <em>410</em> <BR> ... Tue, 7 May 2019 23:47:52 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71511193 Happy Wednesday to you! <BR> <BR> Your challenge today is to STAY WITHIN YOUR CALORIE RANGE. <BR> To do this, you need to: <BR> <BR> *Plan ahead <BR> *Read Labels <BR> *Use your kitchen scale, measuring cups/spoons <BR> *Log every morsel and sip <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Wednesday! <BR> <BR> Tue, 7 May 2019 23:42:07 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71504506 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: <BR> Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better... Mon, 6 May 2019 23:47:44 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71498038 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday Mon, 6 May 2019 00:02:57 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71479195 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 3 May 2019 01:36:37 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71472137 Happy Thursday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Thursday! <BR> Wed, 1 May 2019 23:35:55 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71464639 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 30 Apr 2019 23:08:21 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71458170 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Mon, 29 Apr 2019 23:25:07 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71451874 Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! <BR> Mon, 29 Apr 2019 00:25:52 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71433110 Happy Friday to you! <BR> <BR> You have TWO challenges today. They are: <BR> <BR> 1) Do the daily exercise challenge. <BR> 2) Get in TEN (10) glasses of water <BR> YOU CAN DO IT! <BR> <BR> Have a FANTASTIC Friday! Thu, 25 Apr 2019 23:52:30 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71426727 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC Thursda... Wed, 24 Apr 2019 23:48:51 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71419986 <BR> Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DA... Tue, 23 Apr 2019 23:19:30 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71413982 Happy Tuesday to you! <BR> <BR> Your challenge today is to JUST SAY NO! <BR> <BR> Say NO to: <BR> <BR> *Second helpings <BR> <BR> *Fats &amp; sugars that you don't need (i.e. in your coffee, butter instead of jam, frying instead of broiling/grilling, etc.) <BR> <BR> *Eating fast food instead of making something healthy <BR> <BR> *Buying from the vending machine <BR> <BR> *Staying sedentary - GET MOVING! <BR> <BR> *Taking on more than you can chew (I don't mean food either) <B... Tue, 23 Apr 2019 00:14:31 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71407536 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Mon, 22 Apr 2019 00:37:34 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71390147 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 19 Apr 2019 00:00:14 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71384200 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> sandwich <... Thu, 18 Apr 2019 02:00:43 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71376802 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> * Pilates or yoga bricks, resistance balls, rings, etc. <BR> <BR> Push... Tue, 16 Apr 2019 22:33:20 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71370640 Happy Tuesday to you! <BR> <BR> “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo F. Buscaglia <BR> <BR> For today's challenge, I want to focus on encouraging those outside of Spark. Your challenge today is to give 5 genuine compliments to folks outside of Sparkpeople. You never know how much your uplifting words will encourage others. No... Mon, 15 Apr 2019 23:52:35 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71363734 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Sun, 14 Apr 2019 23:23:51 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71344940 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Enjoy the company around you. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! <BR> Thu, 11 Apr 2019 22:48:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71338381 Happy Thursday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Hope all have a FANTASTIC Thursda... Wed, 10 Apr 2019 22:47:31 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71331894 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. <BR> Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? <BR> Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Wednesday! Tue, 9 Apr 2019 23:06:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71325419 Happy Tuesday to you! <BR> <BR> Your challenge today is to GET 8 HOURS OF SLEEP. <BR> For many of us, getting a full night of sleep is next to impossible. <BR> In order to complete this challenge, you need to turn off the television, or put down the book. <BR> <BR> Take a warm bath, put on your jammies, and GET SOME SLEEP! <BR> <BR> Have a SWEET DREAMS Tuesday! Mon, 8 Apr 2019 23:51:23 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71319299 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Mon, 8 Apr 2019 00:23:42 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71301006 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Fri, 5 Apr 2019 00:39:56 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71294509 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thursday! <BR> Thu, 4 Apr 2019 00:01:30 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71287353 Happy Wednesday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/meas... Tue, 2 Apr 2019 22:40:37 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71281493 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to burn off AT LEAST 300 CALORIES. <BR> Get moving! <BR> Here are some suggestions that can get your body on the move: <BR> <BR> *Take the stairs instead <BR> of the elevator <BR> *Park your car far out in the parking lot <BR> *Walk or take <BR> your bike to work or school <BR> *Walk on your lunch break or after dinner <BR> *Go to the gym <BR> *Do strength exercises while you are waiting for a <BR> commercial to end ... Tue, 2 Apr 2019 00:38:26 EST let's offer our birthday wishes for APRIL http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x71274162 <em>409</em> <em>144</em> <em>410</em> <em>107</em> <BR> <BR> <BR> THESE TEAM MEMBERS HAVE BIRTHDAYS IN APRIL!! <BR> <BR> APRIL <BR> <BR> GRANNYOF05 aka Gayle -1st <BR> <BR> <link>https://www.sparkpeople.com/mypage.a<BR>sp?id=GRANNYOF05 </link> <BR> <BR> Holly (Nightskystar)--2nd <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=NI<BR>GHTSKYSTAR </link> <BR> <BR> <BR> YVONNE2001- 20th <BR> <BR> <link>www.sparkpeople.com/mypage.asp?id=YV<BR>ONNE2001 </link> <B... Sun, 31 Mar 2019 23:16:51 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71274091 <BR> Happy Monday to you! <BR> <BR> It is time for determining your APRIL CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? How much is that for a month? <BR> Can you increase that for the month of APRIL? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2019. <BR> Don't put off until tomorrow, what you can do TOD... Sun, 31 Mar 2019 23:05:33 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71254951 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 28 Mar 2019 21:37:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71249456 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> You can fit in healthy food choices. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Wed, 27 Mar 2019 23:59:40 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71242833 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a great Wednesday! Wed, 27 Mar 2019 00:31:48 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71236538 Happy Tuesday to you! <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. <BR> This just isn't true (or healthy). Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts &amp; seeds (Almonds, Cashews,... Mon, 25 Mar 2019 22:58:43 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71229574 Happy Monday to you! <BR> <BR> Your challenge today is to do 3-5 strength training exercises. <BR> You can find exercises to match your current fitness level in the Spark Fitness area. <BR> <BR> Need a bit more of a challenge? <BR> You can incorporate weights, bands and/or balls into your arm workout. <BR> <BR> Remember to have fun, drink plenty of water and rest between reps. <BR> <BR> Have a great Monday <BR> Sun, 24 Mar 2019 21:52:38 EST My PT journey http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8065x71219384 I was diagnosed with a baker's cyst a year ago and, after a recent MRI, with some slight miniscus damage. My doctor and I want to avoid surgery, so he suggested PT. I went back to my old therapist last week, but so far she has cancelled 2 appointments due to illness. I'm really hoping she gets and stays healthy! <BR> <BR> She's an excellent therapist. In addition to her PT background, she has training as an osteopath but I'm not sure she ever finished her certificate. She was working on it w... Sat, 23 Mar 2019 06:32:30 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71211940 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! Thu, 21 Mar 2019 22:26:10 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71206282 <BR> Happy Thursday to you! <BR> <BR> As our team continues to quickly grow in members I thought we could encourage one another. <BR> <BR> There are so many new faces on our board (as you can see if you scroll down on the team home page). Many of us also blog what is going on in our lives. <BR> <BR> Your challenge today is to find 3-5 members of the Team and encourage them. <BR> You can respond to their blog, send on note on the Sparkpage, or send them a note via Sparkmail. <BR> <BR... Thu, 21 Mar 2019 00:09:32 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71199606 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase t... Tue, 19 Mar 2019 22:40:57 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71193464 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 18 Mar 2019 23:44:48 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71187087 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Mon, 18 Mar 2019 00:01:36 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71168625 Happy Friday to you! <BR> <BR> You have TWO challenges today. <BR> <BR> 1) Do your daily exercises. <BR> 2) Get in TEN (10) glasses of water <BR> <BR> <BR> Have a FANTASTIC Friday! <BR> Thu, 14 Mar 2019 22:16:19 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71162918 Happy Thursday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here t... Thu, 14 Mar 2019 00:11:50 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71155899 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE the CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the int... Tue, 12 Mar 2019 22:05:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71150246 Happy Tuesday to you! <BR> <BR> Do you ever find yourself grabbing for food and thinking: "Why am I eating this? I'm not hungry." <BR> <BR> That could be your body saying I NEED WATER, but your brain is getting the signal confused. <BR> <BR> Do you ever get so busy with your day that you "forget to eat"? Later, you eat, and eat, AND EAT because you are ravenous. Sound familiar? <BR> <BR> Your challenge today is: <BR> <BR> *Get in AT LEAST 8 glasses of water (not soda or juice) <BR>... Mon, 11 Mar 2019 23:22:38 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71143879 Happy Monday to you! <BR> <BR> Your challenge today is to leave THREE different Spark members messages on their Spark page. Send a note regarding their weight loss, something they said that really inspired you (or that you can relate to), a "WELCOME TO SPARK", etc. <BR> We are looking to encourage others. Who knows? Maybe YOU will get a few on your page today! <BR> <BR> Have a FANTASTIC Monday! <BR> <BR> P.S. Should you get the urge to leave more than THREE, feel FREE! Mon, 11 Mar 2019 00:15:22 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71125512 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. <BR> Drink water throughout your meal. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! <BR> Thu, 7 Mar 2019 23:08:23 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71119110 Happy Thursday to you! <BR> <BR> Your challenge today is to BURN 350 CALORIES THROUGH CARDIO EXERCISE. <BR> <BR> YOU CAN DO IT! <BR> <BR> <BR> Have a great Thursday to you! Wed, 6 Mar 2019 22:17:07 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71113349 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Wed, 6 Mar 2019 00:19:28 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71106883 Happy Tuesday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Completing Lifestyle scale <BR> *Eating right <BR> *Web search <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Tuesday!! Mon, 4 Mar 2019 23:39:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71100318 Happy Monday To You! <BR> <BR> I thought we could start off the week with a "to do list". <BR> <BR> Make a note of 5 things that YOU WILL GET DONE BY FRIDAY! <BR> <BR> You can jot down the 3- 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! Sun, 3 Mar 2019 23:53:16 EST March virtual party......... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x71093830 <em>236</em> <em>244</em> <em>236</em> <em>244</em> <em>236</em> <BR> <BR> <BR> NO MARCH BIRTHDAYS ........... HOPE I DIDN'T MISS ANYONE??? <BR> <BR> SO LET'S HAVE A VIRTUAL PARTY <BR> <BR> <em>257</em> <em>146</em> <em>87</em> <em>214</em> <em>184</em> <em>126</em> <em>257</em> <BR> <BR> <BR> SPRING IS COMING........... spring showers bring flowers.... <BR> <BR> <em>257</em> <em>146</em> <em>87</em> <em>214</em> <em>184</em> <em>126</em> <em>257</em> <BR> <BR... Sun, 3 Mar 2019 00:34:28 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71081179 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Fri, 1 Mar 2019 00:52:50 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71074813 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Thu, 28 Feb 2019 00:18:56 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71067867 Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings, etc.... Tue, 26 Feb 2019 23:13:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71062107 Happy Tuesday!! <BR> <BR> Today's challenge is to get moving.....you can walk and shoot for that 10,000 steps, go to the gym and do some time on a stationary bike or an elliptical. or you can do something as simple and inexpensive as dancing to music videos or the radio. <BR> Let's get moving any way you choose and get the blood flowing and shoot for 400 to 500 calories burned. <BR> <BR> Have a Terrific Tuesday!! <BR> Tue, 26 Feb 2019 00:05:49 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71055852 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! Mon, 25 Feb 2019 00:18:46 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71037611 Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Thu, 21 Feb 2019 23:13:23 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71031811 Happy Thursday to you! <BR> <BR> It is MEASURE time! On or about middle of each month, we take our measurements. <BR> Keep track of your measurements as soon as you can to see how your are progressing. There are times when the scale is a "frustrating beast", but the tape measure can show you that you are indeed shrinking. <BR> <BR> If you don't have a tape measure, just go online and type in your search engine "printable tape measure". You should be able to find many out there. <BR> <... Thu, 21 Feb 2019 00:09:18 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71024050 Have a happy Wednesday! <BR> <BR> <BR> 1) Get in 10-12 glasses of water <BR> <BR> 2) Take your multi-vitamin <BR> <BR> 3) Just kick back and enjoy your day. <BR> <BR> 4) You choose your exercise for your level of fitness <BR> <BR> Have a FANTASTIC Wednesday! <BR> Tue, 19 Feb 2019 21:58:33 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71018237 <BR> <BR> Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> ... Mon, 18 Feb 2019 23:53:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x71010635 <BR> <BR> <BR> Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.ab... Sun, 17 Feb 2019 21:49:01 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70993430 <BR> Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post he... Fri, 15 Feb 2019 00:44:15 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70987127 Happy Thursday to you! <BR> <BR> Your challenge today is to DO ONE OR MORE STRENGTH TRAINING EXERCISES <BR> <BR> *Arms/Shoulders <BR> *Core (including back) <BR> *Legs/Hips <BR> <BR> You got it! <BR> We are WORKING IT ALL OVER today! <BR> <BR> Have a GREAT Thursday! <BR> Thu, 14 Feb 2019 00:15:35 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70980289 Happy Wednesday to you! <BR> <BR> challenge: COMPLETE ALL YOUR DAILY GOALS. <BR> <BR> You can change your personal daily goals under: <BR> *Nutrition <BR> *Change Nutrition Goals <BR> *Add Another Kind of Goal to track <BR> <BR> Some ideas for daily goals: <BR> <BR> *Brush teeth 2x <BR> *Make Bed <BR> *Meditate/pray <BR> *Take multi-vitamin <BR> *Drink 10 glasses of water <BR> *Do Upper body exercises <BR> <BR> <BR> ...etc. Your challenge today is to complete ALL OF YOUR DA... Tue, 12 Feb 2019 21:41:59 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70974785 <BR> Happy Tuesday to you!! <BR> <BR> Your challenge today is to EXERCISE FOR 30 CONTINUOUS MINUTES. <BR> Your activity, intensity, and duration are up to you. <BR> This could be as easy as a brisk walk, or as tough as a spinning class. <BR> It is up to you. <BR> <BR> Have a great Tuesday! Tue, 12 Feb 2019 00:51:59 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70968155 <BR> Happy Monday To You! <BR> <BR> I thought we could start off this week with a "to do list". <BR> <BR> Make a note of 3 to 5 things that YOU WILL GET DONE BY THE WEEKEND! <BR> <BR> You can jot down the 3 to 5 things that you will get done here (or keep them somewhere that you can refer to them). <BR> <BR> Also, let's shoot for 8-10 glasses of water today. <BR> Starting the week of hydrated is a great beginning to a sure to be busy few days. <BR> <BR> Have a FANTASTIC Monday! <... Sun, 10 Feb 2019 23:38:18 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70949576 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? <BR> Give it a try! <BR> <BR> Have a FANTASTIC Friday! <BR> Fri, 8 Feb 2019 00:08:58 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70943194 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Thu, 7 Feb 2019 00:22:58 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70936629 Happy Wednesday to you! <BR> <BR> Your challenge today is to GET AS MANY POINTS AS YOU CAN. <BR> You are not up against anyone else with this challenge. <BR> In order to get a bunch of points for the day, you need to eat well, exercise, drink water, and participate in the Spark Community. <BR> <BR> How many points can you get today? <BR> GO FOR IT! <BR> <BR> Have a great Wednesday! Wed, 6 Feb 2019 00:19:29 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70929742 Happy Tuesday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Tuesday! Mon, 4 Feb 2019 22:20:14 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70923769 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. For some, this may sound like a lot of "healthy rabbit food". However, getting in your fruits and vegetables doesn't have to be difficult. Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your <BR> sandwich <B... Mon, 4 Feb 2019 00:01:51 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70904533 Happy Friday to you ! <BR> <BR> Your challenge today is to EAT IN MODERATION. <BR> Get a smaller plate and serve yourself a small portion of your favorite foods being served. <BR> Put your fork down between bites. Drink water throughout your meal. <BR> Don't beat yourself up for having something that isn't "diet friendly". <BR> Instead, have a small portion and savor it. <BR> <BR> Have a Great Friday! <BR> Thu, 31 Jan 2019 23:44:55 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70897875 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Jogging <BR> *Rollerblading <BR> *Skiing <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, Kickboxing, etc.) <BR> *Jumping rope, squats, lunges, jumping jacks <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> Have a great Thursday! Wed, 30 Jan 2019 22:29:35 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70891384 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to SEND OUT THREE (3) SPARK GOODIES TO THREE RANDOM MEMBERS. <BR> It is preferable that you send these goodies to members that you don't usually correspond with. These could be three people on three different boards. <BR> These people could be new members. <BR> These people could be ones that are asking for guidance/motivation in their blog. <BR> <BR> Have a great Wednesday! Wed, 30 Jan 2019 00:39:05 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70884953 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to CONSUME 5-7 FRUITS AND VEGETABLES. <BR> For some, this may sound like a lot of "healthy rabbit food". <BR> However, getting in your fruits and vegetables doesn't have to be difficult. <BR> Try any of the following to get in extra fruits and vegetables: <BR> <BR> *Fruit Smoothies <BR> *Vegetable juices (watch the sodium) <BR> *Vegetable soup <BR> *Grilled vegetables <BR> *Saute vegetables into an omelet or put onto your... Mon, 28 Jan 2019 23:53:00 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70878285 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** <BR> <BR> Have a great Monday! <BR> Mon, 28 Jan 2019 00:55:06 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70859357 Happy Friday to you!! <BR> <BR> Today's challenge is to do something to make you feel satisfied: <BR> satisfied with your self that you have spent your time well.. <BR> <BR> Some examples are: <BR> <BR> 1-Drink your daily quota of water <BR> 2-Do your daily intake of fruits and veggies. <BR> 3-Meet you cardio or strength training goal. <BR> 4-Stay within your calorie and/or protein range. <BR> <BR> You can use one of these or you can make up your own. <BR> <BR> <BR> Post here to ... Thu, 24 Jan 2019 23:14:36 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70852676 <BR> Happy Thursday to you! <BR> <BR> Your challenge today is to LET YOUR CREATIVITY FLOW. <BR> Do something fun, and creative. How about: <BR> <BR> *Work on your hobby <BR> *Plant in your yard or in a pot <BR> *Try a new recipe <BR> *Try a new hobby <BR> *Try a new exercise <BR> *Try a new Spark Team <BR> *Crank up the music and dance (it is okay if you make up your own style LOL!) <BR> *Sew <BR> *Move the furniture around <BR> *Go to the mall and try on an outfit you normally wouldn't ... Wed, 23 Jan 2019 23:16:01 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70845955 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to GET IN 10,000 STEPS. <BR> This can be achieved with walking, running, jogging, or a combination of them. <BR> Think about this: <BR> <BR> 1) How far is 10,000 steps? <BR> The average person's stride length is approximately 2.5 feet long. <BR> That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. <BR> <BR> 2) A sedentary person may only average 1,000 to 3,000 steps a day. Fo... Tue, 22 Jan 2019 23:26:00 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70839527 Happy Tuesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <BR> *Increase the intensity <BR> <BR> Have a FANTASTIC Tuesd... Mon, 21 Jan 2019 23:47:22 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70832649 Happy Monday to you! <BR> <BR> Your challenge today is to see how many Sparkpoints you can get. <BR> <BR> Go to your Sparkpoints page to see ways to earn points. Some areas are: <BR> <BR> *Drinking your water <BR> *Exercising <BR> *Reading articles <BR> *Making a recipe <BR> *Eating right <BR> <BR> <BR> YOU CAN DO IT!!! <BR> <BR> Have a great Monday!! Mon, 21 Jan 2019 00:15:53 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70813537 Happy Friday to you! <BR> <BR> Let's finish up this busy week with a great workout. <BR> <BR> Can you fit in 30-45 minutes of cardio today? Give it a try! <BR> <BR> Have a FANTASTIC Friday! Fri, 18 Jan 2019 02:08:05 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70806591 Happy Thursday to you! <BR> <BR> Your challenge today is to PAMPER YOU! <BR> <BR> Take time out of your day to spoil yourself. <BR> <BR> Simple ways you can do this are: <BR> <BR> *Sleep in <BR> *Take a nap <BR> *Take a relaxing bubble bath <BR> *Buy something for yourself <BR> *Rent a special movie or go see one <BR> *Buy a healthy food you rarely buy <BR> *Ask family or friends to make YOU dinner for once <BR> <BR> Whatever you decide to do today, make sure to take time for ... Wed, 16 Jan 2019 23:00:07 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70799607 <BR> Happy Wednesday to you! <BR> <BR> Your challenge today is to BREAK OUT THE EQUIPMENT. <BR> Whether you are doing cardio or strength today, you need to make your workout more demanding by using one or more of the following: <BR> <BR> *Stability Ball <BR> *Resistance bands <BR> *Weights <BR> *Medicine Ball <BR> *Weighted gloves <BR> *Trampoline <BR> *Pull Up bar <BR> *Push Up handles <BR> *Exercise Wheel <BR> *Jump Rope <BR> * Pilates or yoga bricks, resistance balls, rings... Tue, 15 Jan 2019 22:27:11 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70793218 Happy Tuesday to you! <BR> <BR> Your challenge today is simple: Eat lots of food with fiber. <BR> <BR> More and more research is showing that a high-fiber diet may help prevent diabetes, heart disease, cancer and weight gain. According to new research from the University of Texas in Austin, women who maintain a healthy weight fill up (without filling out) on fiber. <BR> <BR> How can you get more fiber in your day? <BR> <BR> * Eat a variety of foods - the less processed the better. Bra... Mon, 14 Jan 2019 22:53:01 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70786101 Happy Monday to you! <BR> <BR> <BR> Your challenge today is to WORK OUT YOUR LEGS. <BR> Great exercises to do this are: <BR> <BR> *Brisk walking <BR> *Swimming <BR> *Exercise video or gym class (i.e. Spinning, etc.) <BR> *Biking <BR> <BR> How will YOU work out your legs today? <BR> <BR> ****always remember to work at your own pace and fitness level**** Sun, 13 Jan 2019 23:27:04 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70766325 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! <BR> Thu, 10 Jan 2019 23:11:34 EST Outpatient PT~ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x8065x70760149 I'd be interested in feedback on your experiences with outpatient PT. Just had my first session this week, which was great. My PT is pretty easy going, but I felt like they were pushing it a bit to insist I climb stairs as it's murder on the way down. Of course, I'm in a hurry to get back in the pool, which I will need to be able to climb. <BR> <BR> Anyway, in speaking with my wonderful Chinese doc (who saved me from a hysterectomy!) advised that I'm not ready for stairs, they're rushing it.... Thu, 10 Jan 2019 01:06:25 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70760073 Happy Thursday to you! <BR> <BR> <BR> Your challenge today is to EAT AT LEAST 5 FRUITS &amp; VEGETABLE SERVINGS. <BR> <BR> YOU CAN DO THIS! <BR> <BR> Have a great Thurslday! <BR> Thu, 10 Jan 2019 00:34:42 EST wednesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70752177 Happy Wednesday to you! <BR> <BR> Your challenge today is to FEEL THE BURN! <BR> <BR> BURN OFF THOSE CHRISTMAS AND NEW YEAR'S CALORIES <BR> <BR> Whether you are doing cardio or strength training, you can push yourself just a bit more today. <BR> <BR> If you are doing strength training, try one of the following: <BR> <BR> *Do more reps <BR> *Add weight or add a bit more weight <BR> <BR> If you are doing cardio training, try one of the following: <BR> <BR> *Go for a longer time <... Tue, 8 Jan 2019 22:43:34 EST tuesday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70745149 Happy Tuesday to you! <BR> <BR> <BR> Your challenge today is to EAT ONE COMPLETELY VEGETARIAN MEAL. <BR> You choose the meal and what you eat. <BR> <BR> The one misconception that many of us have is that vegetarians don't consume protein. This just isn't true (or healthy). Great ways to get protein into your vegetarian meal are: <BR> <BR> *Beans (kidney, black, garbanzo, lentils, etc.) <BR> <BR> *Soy products (soy milk, edamame, etc.) <BR> <BR> *Nuts &amp; seeds (Almonds, Cashews,... Mon, 7 Jan 2019 22:21:15 EST monday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70737290 Happy Monday to you! <BR> <BR> Strap on your pedometer - <BR> We are going WALKING! <BR> Your challenge today is to put on your pedometer (if you own one) and try to get in 10,000 steps. <BR> If you don't have a pedometer, that is roughly a 5 mile walk. <BR> This is a great way to burn off the extra calories we consumed over the week. <BR> click on the link below to match your exercise into steps... <BR> Activity - Steps per minute <BR> <BR> <link> http://walking.about.com/od/measure... Sun, 6 Jan 2019 19:39:45 EST January birthdays?? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8065x70735143 NO JANUARY Birthday's this year hope i didn't miss anyone???!!! <BR> <BR> HAPPY NEW YEAR and have a great month everyone! <BR> <BR> <em>247</em> <em>220</em> <em>247</em> Sun, 6 Jan 2019 13:23:48 EST friday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70718574 <BR> Happy Friday to you! <BR> <BR> Your challenge today is to EXERCISE. <BR> You can choose cardio, strength training, or a combination of both. <BR> The activity, duration, and intensity are all up to you. <BR> When you are done with your workout, come back online and boast about what you did. <BR> <BR> Have a great Friday! Fri, 4 Jan 2019 00:15:26 EST thursday challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=217x8065x70711448 Happy Thursday to you! <BR> <BR> It is time for determining your JANUARY CARDIO MINUTES. <BR> How many minutes of cardio are you doing daily? <BR> How many is that in a week? <BR> How much is that for a month? <BR> Can you increase that for the month of JANUARY? <BR> <BR> Your challenge today is to <BR> DETERMINE HOW MANY CARDIO MINUTES YOU CAN DO IN THE MONTH OF JANUARY. <BR> Make a pledge to yourself. <BR> You DESERVE to be healthy IN 2019. <BR> Don't put off until tomorrow, wha... Wed, 2 Jan 2019 23:34:22 EST