Group photo
Author:
KERMIE67's Photo KERMIE67 Posts: 2,460
6/11/14 10:39 A

My SparkPage
Send Private Message
Reply
Daily Challenge for June 11

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


How to do it

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

Why it matters

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

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:03 P

My SparkPage
Send Private Message
Reply
June 10 Daily Challenge

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



How to do it

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

Why it matters

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

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:02 P

My SparkPage
Send Private Message
Reply
June 9 Daily Challenge

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


How to do it

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


Why it matters

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


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:02 P

My SparkPage
Send Private Message
Reply
June 8 Daily Challenge

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


How to do it

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

Why it matters

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


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:02 P

My SparkPage
Send Private Message
Reply
June 7 Daily Challenge

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


How to do it

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

Why it matters

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


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:01 P

My SparkPage
Send Private Message
Reply
June 6th Daily Challenge


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

How to do it

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

Why it matters

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

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:01 P

My SparkPage
Send Private Message
Reply
June 5th Daily Challenge

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


How to do it

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

Why it matters

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

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/10/14 3:00 P

My SparkPage
Send Private Message
Reply
June 4 Daily Challenge

Give your hands a 1-minute massage.


How to do it

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

Why it matters

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


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
--DEBY--'s Photo --DEBY-- Posts: 46,103
6/9/14 11:40 A

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon Challenges

emoticon


~*~ LOVE ~&~ BLESSings ~*~ ALLways ~*~Deby~*~

www.youtube.com/watch?v=6BkT6-CDIjw


 current weight: 162.0 
225
205
185
165
145
KERMIE67's Photo KERMIE67 Posts: 2,460
6/3/14 1:44 P

My SparkPage
Send Private Message
Reply
June 3 Daily Challenge

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

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

Why it matters

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

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/2/14 4:29 P

My SparkPage
Send Private Message
Reply
June 2nd Daily Challenge
Stand upright, then slowly bend forward and reach for your toes.


How to do it

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

Why it matters

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


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,460
6/2/14 4:29 P

My SparkPage
Send Private Message
Reply
June 1st Daily Challenge

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


How to do it

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


Why it matters

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

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

Edited by: KERMIE67 at: 6/3/2014 (13:46)
Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 22.0 
0
14.25
28.5
42.75
57
Page: 1 of (1)  

Report Innappropriate Post

Other ~I~AM~SPECIAL~ & ~SO~ARE~YOU~ Reminder - WE ARE ALL SPECIAL Posts

Topics:
Last Post:
3/1/2018 3:44:20 PM
3/1/2018 3:41:49 PM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2557x15805x58086131

Review our Community Guidelines