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2/21/19 7:32 P

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Hi Challengers. This is the last week of the Winter Challenge. If you have never been a Challenge Leader and would like to give it a try, please let CERIUSLY know.

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 #8 Saturday, February 23 - Friday, March 1st emoticon
emoticon DESTINATION - Costa Rica, 5,388 Miles - Exercise & Mindful Good Posture & No Evening Eating (NEE)

The challenge begins Saturday morning. Exercise & Mindful Good Posture (MGP) & No Evening Eating (NEE) done prior to SATURDAY DOES NOT COUNT!!!!!

This is a 'Featured Travel Destination' written by a Challenge Team Leader; someone who knows Costa Rica very well. With beautiful sandy beaches, lined with magnificent palm trees, and world-class beach resorts, the name Costa Rica rings paradise. This tropical Central-American country is home to the greatest density of species in the world. 25% of the land space has been set aside for national parks and animal reserves making it an awesome place to visit and see wildlife, beautiful tropical scenery, and amazing sunsets.

Costa Rica's Nicoya Peninsula, is home to one of the world's five original blue zones with a high number of centenarians in excellent health. Their longevity secret lies partly in their strong faith communities, deep social networks, and habits of regular, low-intensity physical activity. Also the country is one of the happiest places in the world: Costa Ricans report a high level of life satisfaction and the country has the highest literacy rate in Latin America.

Choose your adventure bit.ly/2BM2ifU

Golden Hour www.google.com/search?rlz=1C

Race - You must exercise to earn air miles to get your team to the destination.

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.

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Living the Good Life - Mindful Good Posture (MGP) & No Evening Eating (NEE)

This 'Featured Living the Good Life Challenge' was written by a Challenge Team Leader. Posture is the position in which you hold your body and limbs when standing, sitting or lying down. To have good posture means that you need to be aware of always holding yourself in a way that puts the least strain on your body, whatever you are doing. Train your body to walk, sit, lie down, or stand in a position that puts the least strain on your muscles and ligaments. Good posture aligns your body to be supported by the right amount of muscle tension against gravity. It is important to be balanced: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising too, which results in fewer injuries and greater gains.

Good posture:

1. Reduces stress on joints and ligaments to prevent injury.
2. Prevents muscle strain, overuse and back pain.
3. Keeps bones and joints in alignment so your muscles use them correctly.
4. Decreases irregular wearing of joints.
5. Prevents muscle fatigue by allowing muscles to use less energy and work more efficiently.

Example of poor posture - rounded shoulders caused by spending hours hunched over or behind a computer or desk, or rounded shoulders while driving a car or watching television, or while performing repetitive tasks on the job. Or is your head forward (like Road Runner?) and your butt sticking out like Donald Duck?

Let's focus on the position of our head, neck, back and hips to properly align our bodies. Better posture can increase our lung capacity too, by opening up the chest to better inflate your lungs.

Spark www.sparkpeople.com/resource/fitness_artic

Spark Coach Nicole Exercise www.youtube.com/watch?v=fv1TOg9Dyh0

Better Posture Workout www.youtube.com/watch?v=lyRQbwtESBc

5 Exercises To Fix Hunchback Posture www.youtube.com/watch?v=wr1ONXcq3yM

emoticon Summary

Record all exercise minutes. It's 5,388 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life: Mindful Good Posture and No Evening Eating (NEE)

Mindful Good Posture: practice Good Posture while walking, sitting or standing, for at least 10 minutes per day OR do the posture exercises for 10 minutes OR a combination = 10 points (all or nothing)

No evening eating (NEE) except for one planned low-calorie snack (200 calories or less) or none = 20 points (all or nothing)

We will record this on one thread. (example)

Exercise: 30
My Posture: 10
NEE: 20

Team Exercise: 600 + 30 = 630
Team Posture: 60 + 10 = 70
Team NEE: 80 + 20 = 100

****Remember if for any reason your health does not allow you to participate in a challenge please does not attempt it. Always follow your doctor's orders.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community

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