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7/29/19 7:22 P

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Edited by: LOSINGLINNDY at: 7/29/2019 (19:24)
Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
BL Black Panther Fall Team, Leader
BL Leader Team, Co Leader
Biggest Loser Fall All Teams, Co Leader
The Savvy Seniors, Co leader




www.sparkpeople.com/myspark/sa_team_
bonus_points.asp
www.sparkpeople.com/myspark/sa_team_
bonus_points.asp


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LOSINGLINNDY's Photo LOSINGLINNDY Posts: 30,545
5/18/19 5:24 P

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emoticon THIS THREAD IS FOR INFORMATION ONLY. PLEASE DO NOT REPLY.

Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
BL Black Panther Fall Team, Leader
BL Leader Team, Co Leader
Biggest Loser Fall All Teams, Co Leader
The Savvy Seniors, Co leader




www.sparkpeople.com/myspark/sa_team_
bonus_points.asp
www.sparkpeople.com/myspark/sa_team_
bonus_points.asp


 current weight: 183.0 
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165
LOSINGLINNDY's Photo LOSINGLINNDY Posts: 30,545
5/18/19 5:24 P

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SUMMER 2019 FITNESS AND NUTRITION ITC'S

WEEK 1

- FITNESS - ROLL THE DICE

1. 30 second wall plank/ 30 second plank
2. 1 minute marching in place/1 minute step ups
3. 15 modified jumping jacks/15 jumping jacks
4. 20 arm circles both directions/ 20 arm circles in each direction with weights
5. 15 knee raises(for those with knee problems)/15 squats (your choice of type)
6. 10 wall pushups/10 floor pushups

CHALLENGE
Roll the die and choose one of the options offered for the number rolled.
Use a real die or the one in the link below.
You get two rolls per day or 12 rolls for the week.
If you roll #1 both times, please rest between planks.
If you use the virtual die, you need to wait at least 5 seconds before clicking a second roll.
www.random.org/dice/?num=1

SCORING

1 pt. for each roll. (Max 12 pts.)
Bonus 10 pts. for taking all 12 rolls. (Max 10 pts.)
Possible pts. = 22

If you have a prescribed or regular routine within which this will not fit, contact your leader about substituting your program.
**************

NUTRITION - LET'S GET MOTIVATED

The foundation of a healthy lifestyle is ones emotional well being. For Week 1 we are going to get ourselves in the mindset for nutritional and fitness success by first working on our motivation, attitude and self-esteem.

CHALLENGE

1. Research has showed that a good support system of family and friends is an important factor determining someone’s weigh loss success. Be supportive. Leave a goodie or a message with words to inspire or encourage on a teammates spark page.

2. Fill in the Emotional Well Being Template.
3. Share one item from the Template in your team's chat room.
4. Share one item from the Template in the All Team's Chit Chat thread.

EMOTIONAL WELL BEING TEMPLATE

POSITIVE SELF TALK - List one positive affirmation which you can chant all week. Example: I am making healthy choices.
1.

GRATITUDE - List 5 things for which you are grateful.
1.
2.
3.
4.
5.

SELF APPRECIATION - List 5 of your positive qualities.
1.
2.
3.
4.
5.

THINGS WELL DONE - List 3 things you did well recently.
1.
2.
3.

ME TIME - Take some time for yourself so that you will be prepared for all the life things you have to do. List 5 things you did.
1.
2.
3.
4.
5.

ASK FOR HELP - List one thing you need from your team to help you succeed during Summer Challenge.
1.

SCORING
5 points for each section of the Template. (Max 30)
5 points for encouraging a teammate. ( Max 5)
5 points each for posting in team chat room and All Teams Chit Chat thread (Max 10)
Bonus - 10 points for completing the challenge (Max 10)
Total possible = 55
***************
Copy and Paste to this thread to complete the template.

EMOTIONAL WELL BEING TEMPLATE

POSITIVE SELF TALK - List one positive affirmation which you can chant all week. Example: I am making healthy choices.
1.

GRATITUDE - List 5 things for which you are grateful.
1.
2.
3.
4.
5.

SELF APPRECIATION - List 5 of your positive qualities.
1.
2.
3.
4.
5.

THINGS WELL DONE - List 3 things you did well this recently.
1.
2.
3.

ME TIME - Take some time for yourself so that you will be prepared for all the life things you have to do. List 5 things you did.
1.
2.
3.
4.
5.

ASK FOR HELP - List one thing you need from your team to help you succeed during Summer Challenge.
1.

SCORING
5 points for each section of the Template. (Max 30)
5 points for encouraging a teammate. ( Max 5)
5 points each for posting in team chat room and All Teams Chit Chat thread (Max 10)
Bonus - 10 points for completing the challenge (Max 10)
Total possible = 55
My points =
********
FITNESS

1. 30 second wall plank/ 30 second plank
2. 1 minute marching in place/1 minute step ups
3. 15 modified jumping jacks/15 jumping jacks
4. 20 arm circles both directions/ 20 arm circles in each direction with weights
5. Take a 1 minute break/ take a 30 second break.
6. 10 wall pushups/10 floor pushups

1.
2.
3.
4.
5.
6.

1 pt. for each roll. (Max 12 pts.)
Bonus 10 pts. for taking all 12 rolls. (Max 10 pts.)
Possible pts. = 22
My total =
----------------
WEEK 2

- FITNESS -THE YELLOW BRICK ROAD



The Munchkins need every team to pitch in their cardio power to help collect yellow bricks to repair the Yellow Brick Road.

CHALLENGE
Your team's accumulated CARDIO minutes replace missing bricks.
Every 10 minutes = 1 brick.

SCORING
Post your total number of cardio minutes done during the week in your Reporting Template.
Leaders will divide the team total by 10.
Your minutes count for both ITC pts, and regular cardio minutes.

ADDED INCENTIVES

FLYING MONKEYS.
If 15 team members participate in the ITC, your team will escape the flying monkeys and earn 25 extra bricks.


THE TWISTED FOREST.
If the team survived the horrors of THE TWISTED FOREST by accumulating 2,000 CARDIO minutes, you will receive 50 extra bricks.


WICKED WITCH OF THE WEST
To get to Emerald City you do have to get past the Wicked Witch. That's not easy even on her good days. But your team can do it by accumulating 3,000+ cardio minutes and earning 100 more bricks. .

The Munchkins appreciate every brick you gather to get the Yellow Brick Road repaved.

Thank you, leaders, for doing the math.
------------
- NUTRITION SURVIVOR CHALLENGE

Are you a survivor? Committed and Accountable?

Let's find out as we compete in the Survivor Challenge. Will you be a survivor? The show this week takes place in the Amazon Jungle.

CHALLENGE

*Complete each task as stated.
*You can do as many tasks in one day as you want.

TASKS TO SURVIVE

1. Avoid the snakes while looking for green leafy veggies. Eat them 3 different days.

2. Hang our with the Howler monkeys while eating a healthy snack 3 different days.

3. Rest in your tent while taking this SparkPeople Quiz. LINK: www.sparkpeople.com/resource/assessm
en
t_questions.asp?quizid=66


4. Listen to the exotic birds as you eat an alternative protein from meat. 3 times at any meal.

5. In the hot, humid jungle you need plenty of healthy fluids. Drink 48 oz. 3 different days.

6. Monkeys drink water and eat healthy. One day give up soda, candy, ice cream, cake, cookies, chips and pie for 6 consecutive hours.

POINTS
1 point for each task done. ( Max 14 pts.)
If you are a Survivor BONUS 10 POINTS (Max 10 pts.)
Total points possible = 24
**********
Copy and Paste to track your progress

Nutrition Survivor Tasks

Eat green leafy veggies.
1.
2.
3.
Eat healthy snack.
1
2.
3.
Take SP Quiz.
Eat alternative protein from meat 3 different meals.
1.
2.
3.
Drink 48 0z. healthy fluids 3 different days.
1.
2.
3.
One day give up soda, candy, ice cream, cake, cookies, chips and pie for 6 consecutive hours.

POINTS
1 point for each task done. ( Max 14 pts.)
If you are a Survivor BONUS 10 POINTS (Max 10 pts.)
Total points possible = 24
My pts. =

FITNESS
DAY 1 -
DAY 2 -
DAY 3 -
DAY 4 -
DAY 5 -
DAY 6 -
DAY 7 -
TOTAL MINUTES =
---------------
WEEK 3

- FITNESS FUN



You do not have to do these on the days designated. Some members are limited to the days available to do challenges.

CHALLENGE
Warm up Wednesday; Focus on warming up your muscles before workout.

Throwback Thursday: Do one fitness activity that you enjoyed earlier in Spring challenge.

Flexible Friday: Bend as many parts of your body around others parts to become a human pretzel. Do 3 poses

Sweaty Saturday: Do your favorite cardio activity.

Searching Sunday: Find 5 different moves to transport you across a room and back. Sidle, hop, skip, waddle, etc.

Motivation Monday: Encourage a teammate.

Tipsy Tuesday: Walk like a dizzy dame or dude 5 time around your house or yard.

SCORING
1 pt. for each day (Max pts. 7)
Bonus 10 for doing all 7 days (Max pts. 10)
Possible pts. = 17
**************
- NUTRITION - BINGO


CHALLENGE
1. One Bingo Card for the entire week.
2. Cross off each task as you complete it.
3. Squares can be done in any order.
4. Do as many squares in one day as you want.
5. Row B, third square down should say 1 day.
Nutrition Bingo Link:
onedrive.live.com/view.aspx?resid=71
E0
0A5BA6841222!14084&ithint=file%2R>cdocx&app=Word&authkey=!AIzS
iJ
NLIM_aauw

POINTS:

25 (1 point per box for each box)
50 for all rows (10 points per completed row)
50 for all columns (10 points per completed column)
20 for both diagonals (10 points per completed diagonal)
50 bonus points for blackout (entire card)
Total = 195 max possible points

BINGO CARD TASKS
B
Eat 1/2 cup any veggie
Measure your food for portion control
Track food for 1 day
10 Minutes to relax
Give up a favorite target food

I
Read Labels: Keep sugar under 30 grams
Drink 32 oz. healthy fluids
Eat 12 cup any fruit
Try for 20 grams of fiber
Prepare a homemade meal

N
Send your Team Mate Goodie to encourage them to play BINGO
Read a SparkPeople Nutrition Article
Free Space
Stay within calorie range
Eat 1/2 cup green veggie

G
Stay within calorie range
Share a healthy food you ate on All Teams chat thread
Drink 6 oz. healthy fluids before meals
Give up an unhealthy habit for a day
Measure salt intake

O
Plan meals for a day
Eat 12 cup any fruit
Take 20 minutes to eat a meal
Earn 50 spark points
Post on your team chat thread
------------
Copy an Paste to track your progress.
FITNESS
Wed.
Thurs.
Fri.
Sat.
Sun.
Mon.
Tues.
SCORING
1 pt. for each activity (Max pts. 7)
Bonus 10 for doing all 7 days (Max pts. 10)
Possible pts. = 17
My total =
--------------

WEEK 4 - SUMMER FIREWORKS



FITNESS IS THE WORKS

W - Workout your core and upper body.
O - Outdoors-Experience the wonders of nature 1 day.
R - Rock your cardio 3 days.
K - Kick some lower body ST 1 day.
S - Sleep-End 1 day with a restful night’s sleep

SCORING:
W,O,K & S = 1 pt. each. R = 3 pts.. (Max 7 pts.)
Bonus - 10 pts. for completing WORKS.
Possible pts. = 17

**************
NUTRITION IS THE FIRE

F - Focus on mindful eating 1 day.
I - I will honor myself with positive talk for 1 day this week.
R - Reach out for red, white and blue food. Try for at least 2 colors.
E - Enjoy some relaxation time 4 days. Try some deep breathing.

SCORING:
F, I, & R = 1 pt. each. E = 4 pts. ( Max = 7 pts.)
Bonus = 10 pts. for completing FIRE.
Possible pts. = 17

************
COPY and PASTE to track your progress (OPTIONAL)

NUTRITION

F - Focus on mindful eating 1 day.
I - I will honor myself with positive talk for 1 day this week.
R - Reach out for red, white and blue food. Try for at least 2 colors.
E - Enjoy some relaxation time 4 days. Try some deep breathing.

SCORING:
F, I, & R = 1 pt. each. E = 4 pts. ( Max = 7 pts.)
Bonus = 10 pts. for completing FIRE.
Possible pts. = 17
My total =
---------------
FITNESS

W - Workout your core and upper body.
O - Outdoors - Experience the wonders of nature 1 day.
R - Rock your cardio 3 days.
K - Kick some lower body ST 1 day.
S - Sleep - End 1 day with a restful night’s sleep

SCORING:
W,O,K & S = 1 pt. each. R = 3 pts.. (Max 7 pts.
Bonus - 10 pts. for completing WORKS.
Possible pts. = 17
My total =
--------------

WEEK 5

FITNESS - SUMMER FITNESS TUNE UP

CHALLENGE














Green Flag: Warm up before exercise.

Start Your Engines: Cardio, your choice.

Oil Change: ST, your choice.

Change a Tire: Change your pace, speed up, slow down during a cardio exercise session.

Pit Stop: Take time to comment on a team mates page on send a goodie.

Tune the Spark Plugs: Do 10 ST exercises. Do not have to be all at one time.

Checkered Flag: Take time out for some fun or relaxation.

POINTS
1 Pt. for each task. (Max 7 pts.)
Bonus = 10 pts. for completing the challenge. (Max 10 pts.)
Possible pts. = 17
*********
NUTRITION - SUMMER NUTRITION TUNE UP



CHALLENGE















Oil Change: Stay within your healthy fat range.

Fuel Your Machines: Measure your food portions.

Start Your Engines: Track your calories for the day.

Pit Stop: Post in in team chat thread or send a supportive comment or goodie to a team mate.

Fill the Radiator: Drink 48 oz. of healthy fluids.

Change a tire: Change an unhealthy habit for the day.

Checkered Flag: Relax and enjoy some fun.

POINTS
1 Pt. for each task. (Max 7 pts.)
Bonus = 10 pts. for completing the challenge. (Max 10 pts.)
Possible pts. = 17
Art by Wonder--Woman
************
Copy and Paste to track your progress.

NUTRITION

Oil Change: Stay within your healthy fat range.

Fuel Your Machines: Measure your food portions.

Start Your Engines: Track your calories for the day.

Pit Stop: Post in in team chat thread or send a supportive comment or goodie to a team mate.

Fill the Radiator: Drink 48 oz. of healthy fluids.

Change a tire: Change an unhealthy habit for the day.

Checkered Flag: Relax and enjoy some fun.

POINTS
1 Pt. for each task. (Max 7 pts.)
Bonus = 10 pts. for completing the challenge. (Max 10 pts.)
Possible pts. = 17
My pts. =
********
FITNESS
Green Flag: Warm up before exercise.

Start Your Engines: Cardio, your choice.

Oil Change: ST, your choice.

Change a Tire: Change your pace, speed up, slow down during a cardio exercise session.

Pit Stop: Take time to comment on a team mates page on send a goodie.

Tune the Spark Plugs: Do 10 ST exercises. Do not have to be all at one time.

Checkered Flag: Take time out for some fun or relaxation.

POINTS
1 Pt. for each task. (Max 7 pts.)
Bonus = 10 pts. for completing the challenge. (Max 10 pts.)
Possible pts. = 17
My pts. =
---------------

WEEK 6

- FITNESS - SUMMER CLEANING


This week is our clutter-removal challenge, in an effort to down-size things around us that may be providing extra stress. Perfect timing for getting ready for the holidays!

For instance, does your car need to be cleaned or straightened? How about your closet? Your room? Your office at work? Is there a box you've been meaning to go through or does the kitchen cabinet need more room those Halloween goodies? Well, THIS is the week! What better time to get things in order but the present?

And while you're sprucing up the house, you can be getting in some heavy duty exercise. A two-for-one deal this week!

CHALLENGE
Accomplish each of these things this week:
1. Sort
2. Clean
3. Move
4. Toss

SCORING
1 pt. for each of 6 days you accomplish one of the tasks and 1 rest day. (Max pts 7)
Bonus: 10 pts. for doing all 7 days. (Max 10 pts.)
Possible points = 17
**********
- NUTRITION - LET’S DO LUNCH



CHALLENGE
1. Eat a healthy lunch for 5 days.
2. Post a tip for preparing and/or selecting a healthy lunch or post a recipe on your team chat thread.

POINTS
1 point for each day you eat a healthy lunch. (Max 5 pts.)
2 pts. for posting a tip or recipe. ( Max 2 pts.)
Bonus: 10 pts for completing the challenge. (Max 10 pts.)
Possible pts. = 17

Idea came from Survey.
************
Copy and Paste if you want to track your progress.
LUNCH
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:

Tip or Recipe:

POINTS
1 point for each day you eat a healthy lunch. (Max 5 pts.)
2 pts. for posting tip or recipe. ( Max 2 pts.)
Bonus: 10 pts for completing the challenge. (Max 10 pts.)
Possible pts. = 17
My Pts. =
---------------
FITNESS
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

ITC Fitness Pts (7 possible pts) =
ITC Fitness Bonus Pts (10 pts) =
ITC Fitness Total Pts (17 possible pts) =
My pts. =
---------------
WEEK 7

- FITNESS - INVINCIBLE INDIGO SHUFFLE



Let's do the Invincible Indigo Shuffle to keep our blood flowing and our bodies moving. This is similar to the Relay but there are twists.

*You choose the exercises you do.
*Take as many consecutive turns in a row as you want before Shuffling to your next teammate.
*All the team has to do is reach 24 progressive exercises in EACH round.

*The Shuffle will start with a blank list numbered 24 down to 1.
*Copy and paste the list to a new reply to post your exercise and name.
*On the first blank number do that many reps of an exercise and enter the exercise you have COMPLETED and your name.
*You Do NOT leave an exercise for the next member.
*Be sure to follow the pattern.

Example:

Round 1

24. Wall pushups - Name 1
23. Shoulder shrugs - Name 1
22. Calve raises - Name 1
21. Sit-ups- Name 1
20. Bicep curls - Name 2
19. Step ups - Name 3
18. Jumping jacks - Name 3
17.

When you reach 1, the round is complete. Everyone starts from 24 again ...and it is labeled Round 2.

Shuffle through as many rounds as a team as you can during the week.

SCORING
EACH ROUND EQUALS 24 TEAM POINTS. This is a team effort.

(Note to leaders: You can use the challenge thread or set up another thread to use for the Shuffle.)

Thank you for the challenge, Invincible Indigos.
Art by Cathe'
-----------------
- NUTRITION - BUTTERFLY TEA PARTY

The Beautiful Amethyst Butterflies invite you to attend our Butterfly Tea Party.







Date : Week 6
Place: Beautiful Amethyst Butterfly Garden
Menu: Water, mineral water, fruit infused water, decaf tea and coffee. (No sugar or cream!)

Challenge Directions:

1. Track the ounces of fluids you drink this week however you choose.

2. At weigh-in post the total number of ounces you drank during the week.

3. This is a team effort.

Thank Beautiful Amethyst Butterflies for the challenge.
Art by Cathe'.
*************
COPY and PASTE to track your progress (OPTIONAL)

Day 1
Day 2
Day 3
Day 4
Day5
Day 6
Day 7
Total Oz. =
-----------------
WEEK 8

- FITNESS - CARDIO HOEDOWN

Ready, set, go! Let's concentrate on cardio exercise for Week 2.

CHALLENGE
*Do cardio 5 days this week at your own pace.
*Get in 60 minutes of cardio exercise during the week.
*That's it. Do some cardio for 5 days and get at least 60 minutes of cardio during the week.

POINTS
5 pts. for each day (Max 25 pts.)
Bonus: 25 pts. if you reach 60 minutes of cardio during the week. (Max 25 pts.)
Possible pts. = 50
****************
- NUTRITION- EAT A RAINBOW



From everything we read it is apparent that we need to eat 3 to 5 servings of fruits and vegetables each day.

CHALLENGE
1. Eat fruit or veggies (freggies) from 3 colors of the Rainbow 5 days this week. (M&M's and Skittles don't count!)
2. Post in your team chat room how you combined your fruit or veggies for one day.

POINTS
Earn 1 point for each day you eat a rainbow. (Max 5 pts.)
Earn 10 bonus points for eating a rainbow all 5 days.
Earn 5 points for posting in the chat room.
Possible points = 20

COLORS TO CHOOSE FROM
Green
Yellow
Orange
Red:
Blue
Purple
White

**********
Copy and paste to track your progress.
NUTRITION
Day 1
Day 2
Day 3
Day 4
Day 5
Report to Chat Room -

POINTS
Earn 1 point for each day you eat a rainbow. ( Max 5 pts.)
Earn 10 bonus points for eating a rainbow all 5 days. (Max 10 pts.)
Earn 5 points for posting in the chat room. (Max 5 pts.)
Possible points = 20
My pts. =
—————-
FITNESS
Day 1 -
Day 2 -
Day 3 -
Day 4 -
Day 5 -
60 Minutes -

POINTS
5 pts. for each day (Max 25 pts.)
Bonus: 25 pts. if you reach 60 minutes of cardio for the week. (Max 25)
Total possible = 50
My pts. =
------------
WEEK 9

FITNESS - THE 55 WORKOUT PLAN



To modify reduce the number of reps by starting at number 8+1 or 7+1

CHALLENGE
*Wall Pushups and Step-ups Or 2 exercises of your choice. (Time involved: 10 minutes.)
* Do the 55 rep plan one time each day for 3 of 7 days this week.
*Do The 55 Workout Plan 2 additional days with 2 different exercises for extra bonus points.
* Begin with 10 Wall Pushups, followed by 1 Step-up - rest - 9 Wall pushups, followed by 2 Step-ups – Rest
* Gradually work your way down to 1 Wall pushup and up to 10 Step-ups..
*.Rest 30 seconds between each set.

10 Wall Pushups + 1 Step-Up (rest 30 seconds)
9 Wall Pushups + 2 Step-Ups (rest 30 seconds)
8 Wall Pushups + 3 Step-Ups (rest 30 seconds)
7 Wall Pushups + 4 Step-Ups (rest 30 seconds)
6 Wall Pushups + 5 Step-Ups (rest 30 seconds)
5 Wall Pushups + 6 Step-Ups (rest 30 seconds)
4 Wall Pushups + 7 Step-Ups (rest 30 seconds)
3 Wall Pushups + 8 Step-Ups (rest 30 seconds)
2 Wall Pushups + 9 Step-Ups (rest 30 seconds)
1 Wall Pushups + 10 Step-Ups (rest 30 seconds)

Again, this can be modified with alternates of your choice.....just follow the pattern

SCORING

Earn 5 pts. each of the 3 days you complete The 55 Workout Plan (Max pts. = 15)
Bonus 10 pts. for completing all 3 days (Max pts. = 10)
Extra Bonus 10 pts. -- Do The 55 Workout Plan 2 additional days with 2 different exercises. (Max pts. = 10
Total pts possible = 35
***********
- NUTRITION - HEALTHY EATING

CHALLENGE
1. Eat 2 healthy meals for each of 5 days.
2. They do not have to be the same 2 meals each day.

POINTS
1 point for each healthy meal you eat. (Max 10 pts.)
Bonus: 10 pts for completing the challenge. (Max 10 pts.)
Possible pts. = 20
************
Copy and Paste if you want to track your progress.
NUTRITION
Healthy Meals
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:

POINTS
1 point for each healthy meal you eat. (Max 10 pts.)
Bonus: 10 pts for completing the challenge. (Max 10 pts.)
Possible pts. = 20
My Points =
------------
FITNESS
Day 1
Day 2
Day 3

Extra
Day 4
Day 5

Scoring

Earn 5 pts. each of the 3 days you complete The 55 Workout Plan (Max pts. = 15)
Bonus 10 pts. for completing all 3 days (Max pts. = 10)
Extra Bonus 10 pts. -- Do The 55 Workout Plan 2 additional days. (Max pts. = 10
Total pts possible = 35
My pts. =
--------------

Week 10

FITNESS - SLEEPATHON

Star light, Star bright, get a good night's sleep tonight.



The August skies are full of stars! Do you still wish upon the first star you see at night? This is also the time of year that the skies are filled with Shooting Stars. How fun to sit outside or lie down on a blanket and count how many Shooting Stars you see! Once you have relaxed watching the stars, it is time to sleep.

Isn’t it funny how the simple act of sleeping isn’t simple at times. Here is a link to a Mayo Clinic article to help you work towards a better nights sleep.
www.mayoclinic.org/healthy-lifestyle
/a
dult-health/in-depth/sleep/art-20048379


CHALLENGE
This week record you daily total hours of sleep. You can wake up and go back to sleep again. Count those naps you take.

POINTS
The hours will be a team total for points. One hour equals 1 point.
Add 8 hours of sleep to your personal total for reading the article.
***********
- NUTRITION - EAT THOSE FREGGIES



CHALLENGE
Eat your veggies and fruit (freggies) this week. You will work together as a team.

SCORING
**Each HELPING of a FREGGIE = 1 point.
**Three to five servings a day is a good number to shoot for. Not Required.
**Post your total servings on the Reporting template for the Nutrition ITC at weigh-in time.
-------------------
COPY and PASTE to track progress.
NUTRITION
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total servings eaten =
-----------------
FITNESS
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

Hours of sleep:
Bonus points for reading the article (8 hours):
My Total:
-------------

Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
BL Black Panther Fall Team, Leader
BL Leader Team, Co Leader
Biggest Loser Fall All Teams, Co Leader
The Savvy Seniors, Co leader




www.sparkpeople.com/myspark/sa_team_
bonus_points.asp
www.sparkpeople.com/myspark/sa_team_
bonus_points.asp


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