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JUNETTA2002's Photo JUNETTA2002 SparkPoints: (477,956)
Fitness Minutes: (224,892)
Posts: 16,818
7/9/19 11:38 A

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Tuesday
Exercise. 45
Water. 8

Monday
Exercise 45
Water. 8

Sunday
Exercise. 45
Water. 8

Saturday
Exercise 90
Water. 8

 current weight: 30.8  over
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CHRISSYWILSON80's Photo CHRISSYWILSON80 SparkPoints: (101,636)
Fitness Minutes: (35,221)
Posts: 6,209
7/9/19 6:12 A

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Sunday 7th
Exercise 30
Water 8

Monday 8th
Exercise 15
Water 8

Christina - Central Time Zone (CST)

"Only I can change my life, no one can do it for me." - Carol Burnett


 current weight: 253.5 
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NEWPMA's Photo NEWPMA Posts: 1,079
7/8/19 2:21 P

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Saturday 6th
Exercise 112
Water 8

Sunday 7th
Exercise 38
Water 8

Monday 8th
Exercise 107
Water 8

Sorry wrong place

Edited by: NEWPMA at: 7/8/2019 (14:27)
Slow and steady wins the race

Lindsey

GMT

.


 current weight: 188.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,538
7/3/19 7:30 P

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emoticon We've gathered from around the world for the Summer 5% Challenge. Fasten your seat belts, this first week may be a little bumpy. Please be sure to weigh yourself on Saturday, and count your glasses of water each day. If you are a little late in joining your team you will still be able to record this important information. OK ready for take off!

This is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on the discussion thread. Thanks!

emoticon Challenge #1 Saturday, July 6 - Friday, July 12 emoticon
emoticon DESTINATION - Angkor, Cambodia 5,729 Miles - Exercise & Water

The challenge begins Saturday morning. Exercise & Water done prior to SATURDAY DOES NOT COUNT!!!!!

Angkor is one of the most magical places; home to the most important archaeological sites in South-East Asia, and stretches over 400 km. Angkor Archaeological Park contains the magnificent remains of the different capitals of the Khmer Empire, from the 9th to the 15th century. Also the famous lost city, Temples of Angkor Wat (City of Temples) and Angkor Thom the Bayon Temple, has countless sculptural decorations. UNESCO safeguards this symbolic site and its surroundings.

Enjoy our exclusive private tours of the ruins. The temples around Angkor have a fascinating history of the Hindu religion transplanted from India 2,000 miles away, long ago. See the longest continuous carvings in the world. If you have time consider biking around the Ruins or hiking in the ruins in the jungle. This is truly one of the most wonderful sites in the world!

Pictures binged.it/2KWsBWK

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.
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***************************************
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want. This is an easy challenge to introduce our new members to how we do the Challenges and it's a great way for us all to get back on track. Water is part of a healthy diet.

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NO SODAS! Water is the second most popular beverage in the U.S. after soft drinks. Calorie-free water is a great replacement for high-calorie drinks like alcohol, sugary sodas, specialty coffees that start at 400 calories and all these contribute to weight gain. If you watch My 600 Pound Life, it's a common theme people drinking sugary drinks.
emoticon But good news! U.S. soda consumption has declined and hit a 32-year low, as consumers are becoming more health conscious.

Drink a sufficient amount of water to avoid dry mouth and bad breath! Dehydration can cause halitosis because bacteria that live in the mouth tend to multiply as the mouth dries out," says Dr. Harold Katz, a dentist and bacteriologist. Even if you are drinking other beverages, especially alcohol, drink water too.

Count 100% zero calorie drinks or herbal teas if you drink them, but water is what you should try to drink. Aim for 64 ounces (8 glasses) of water each day. Think of it as the 'Rule of 8 X 8' = 8 ounces of water 8 times a day or 8-8 oz. glasses. Sodas do not count as water!

Spread drinks of water throughout the day, especially before and during meals to help you eat less overall as you will feel less hungry.

It’s common to confuse thirst with hunger. Before reaching for an unplanned snack, try drinking a glass of water first and wait a few minutes. Often water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait.

When you feel tired have a couple of glasses of water and don't be surprised if you feel refreshed and in a better mood in a few minutes. Think in terms of maintaining your body’s fluid balance, so hydrating your body versus quenching your thirst. By the time you feel thirsty, you are already dehydrated.

Make water the number one drink of choice to -
• Regulate your body temperature.
• Keep your joints lubricated.
• Pain prevention - when dehydrated, achy joints and muscle cramps.
• Flush toxins.
• Water has zero calories.
• Feel full and consume fewer calories.
• Relieve headaches caused by even mild dehydration.
• Aids in digestion. Water is needed to maintain regular bowel movements.
• Reduce fatigue, increase alertness
• Water dilutes the substances in urine that lead to kidney stones.
• Look younger with healthier skin. Water replenishes, moisturizes skin and increases skin elasticity (no tenting skin).

Hydration Color Chart

www.healthline.com/health/hydration-
ch
art


There are even water reminder apps. Today I downloaded Plant Nanny on my phone. The plant will grow if you drink and track the amount of water you need daily. If not, the plant will start to wilt.

www.culliganwater.com/residential/re
so
urces/drinking-water-apps/


Tip #1 - Drink two eight-ounce glasses of water prior to meals to suppress your appetite. It fills your stomach and reduces the tendency to eat more.

Tip #2 - Isn't it nice when you go into a restaurant and you are given a glass of water? At home have your 'special' 16 ounce glass of water on the table with each meal to sip, or keep a jug on the table. It's an easy way to drink your water.
emoticon Optional - Record your water in Nutrition Tracker and get your Spark points too! Go to 'My Trackers', then 'Nutrition Tracker', scroll down toward the bottom right of the page..

Each 8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)

Water: The Wild Card of Weight Loss bit.ly/2j4LcSt

12 Tips to Drink 8 Cups a Day bit.ly/MnyZU4

emoticon Summary

Record all exercise minutes. It's 5,729 Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – Drink Your Water - Daily MAXIMUM 8 Cups to record

8 ounces = 1 glass/cup = 250 ml = 1 point

You can record this on one thread. (example)

Exercise: 45
Glasses of Water: 8

Team Exercise 85 + 45 = 130
Team Glasses of Water 55 + 8 = 63

****If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day. Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.

****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things. It`s intended to be all inclusive so we can enjoy the Challenges together. Let your Team Leaders know if you have any questions or suggestions to adapt physical challenges for you.

RECORDING THE TEAM SCORES - After the first three teams arrive, ALL teams will continue to add points until MIDNIGHT Friday. This will give the other teams a chance to make it to the destination and do a little exploring. Those that don't make it will be flown in and begin the next leg of the race with the other teams.

Edited by: KALISWALKER at: 7/30/2019 (22:28)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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