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KALISWALKER's Photo KALISWALKER Posts: 23,108
8/22/19 4:40 P

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Congratulations you have made it to Week 8! Be proud of starting and finishing this Challenge. We hope you have developed some healthy habits and as a bonus lost weight too! Remember to weigh in Saturday, our last weigh-in!

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, August 24 - Friday, August 30 emoticon
emoticon DESTINATION - Quito, Ecuador 4,214 Miles & Wellness Measures & Meal Planning

Grab your bags, we are off to Quito, the capital of Ecuador. It was founded in 1534 on the ruins of an ancient Inca city. Today, it is home to 1.6 million. Quito lies between two mountain ranges at 9,000 feet in the Andes Mountains and is bordered by the Pacific Ocean. Quito's Old City is the largest in the Americas. It's been called the 'Relicuary of the Americas' for the richness of its colonial and independence-era architecture and heritage dating from the late 1500s to 1800s. Quito was the first city to be declared a UNESCO World Heritage Site.

While in Quito, visit Conjunto monumental San Francisco (a church dating back from the 1570s) or Iglesia de la Compañia de Jesus (considered to be one of the most beautiful churches in the Americas). For the adventurous, take a ride on Teleferico. the world's second-highest cable car! It hoists visitors up to an amazing 4,000 meters (12,000 feet) with views of the whole city. There are many museums to see, ranging from pre-Columbian to Contemporary art.

Ecuador is one of the countries with the most rivers per square miles in the world. It is one of the best sites in the world to go whitewater rafting and kayaking.

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.

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Living the Good Life – Wellness Measures & Meal Planning emoticon

Create a habit of checking in with yourself. This week we are going to increase our self-awareness to help us with our healthy lifestyle choices. Daily you will be taking stock of your energy level, stress level, sleep quality, self-esteem, and mood; all important elements for trying to live a healthier life. You will notice trends and patterns so that you can tweak your plan for optimal results, aka self-care. And it can help you appreciate the small achievements—like feeling more confident when you exercise regularly. That's why we recommend recording these wellness measurements daily. Here are some tips for assessing your daily wellness in each of these four areas.

www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=1358


This is where you record your measurements in Spark, scroll down to Wellness Measurement section (under Weight Measurement). Please note after you record your Wellness Measures, you must go to the bottom of the page and click on the Save Measurements button.

www.sparkpeople.com/myspark/weigh-in
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10 points for logging all 5 parts of Wellness and 0 points if you don't.

This is another Spark tool to make us aware of the connection between body and mind. For this week's challenge, it does not matter how many hours you sleep or how low your stress is, etc. Just that you take the time to evaluate them once a day.

****Special Note - We know some of you are on vacation and not on Spark daily. It's more important that you do the measurements than how you do them. You can do this with a pencil and paper if you are not close to a computer.

Daily measure -

Energy Level
Stress Level
Sleep Quality
Self- Esteem Level
Mood

Ratings

1 Very Low
2 Low
3 Moderate
4 High
5 Very High

Wellness Measures = 10 points (daily maximum)

emoticon Summary

Record all exercise minutes. It's 4,214 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – Wellness Measures! = 10 points (daily maximum) all or nothing.

Meal Planning/Eaten Daily MAXIMUM of 9 points

Exercise: 45
My Wellness: 10
My Meal Planning: 9

Team Exercise 85 (total from last post) + 45 = 130
Team Wellness: 60 + 10 = 70
Team Meal Planning: 18 + 9 = 27

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****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.

Edited by: KALISWALKER at: 9/12/2019 (00:49)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 191.0 
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194.75
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