Monday, July 16, 2012
Last weekend Challenge for BLC19 is to tell how I am staying on track through the rest of the summer. So here goes....
1. Joined SAC3 from July 25- Aug 22nd me and 7 or more Panther buddies will be on a team together!
2. Continuing to do my BBL (Brazilian Butt Lift) workout! I put on a dress for a wedding on Saturday and did a double take in the mirror to make sure the butt in the dress was mine! I'd say it is working!
3. Will be actively leading and participating team challenges in the New Class Team that I am a co-leader of!
What are YOU doing to stay on track during these dog days of summer?
Thursday, April 26, 2012
BLC 19’s CHALLENGE WIDE WEEKEND CHALLENGE:
Excuse: “I don’t know what to do”
Friday 4/27 through Monday 4/30!!
This weekend the ENTIRE BLC will be busting through the “I don’t know what to do” EXCUSE with a JUST DO IT attitude! We all know the first step is the hardest. But unless we take that first step we won’t go anywhere. The simplest way to bust through this excuse is to JUST DO IT, just do SOMETHING, ANYTHING, just take that first step towards a healthier YOU and don’t worry about being perfect. Once you get the feeling of feeling good you’ll want to keep taking those steps and before you know it you’ll be unstoppable and on your way to reaching your GOALS!!! PARTICIPATE IN YOUR JOURNEY!
JUST GET SPARKFRIENDS! Reach out for support! Your team is your greatest source of support these next 12 weeks so make friends.
~ Your captain will post a full team roster and you can compare it using this tool: www.sparkpeople.com/friend_lookup.as
p (50pts for Spark friending entire team)
JUST WRITE IT if you bite it! Write every bite! Don’t worry about it looking perfect. Use any recording tool you are comfortable with. Paper/pencil, App, Spark, Cocktail napkin, bathroom mirror. (25pts per day) (BONUS 25pts each day IN Range)
JUST MOVE IT at least 20 min a day! Move it to lose it! Move your can anyway you can. Run, jog, walk, skip, jump, spin, step, aerobics, zumba, weights whatever gets your heart pumpin or your muscles burning. (25pts per 20 min. 40 min max per day) (BONUS 50pts for a 4 day streak of 20 minutes minimum)
JUST PLAN IT! “He who fails to plan, plans to fail” ~ Proverb. Complete a personal blog on Spark or in a private journal. Write your plan for success over the next 12 weeks. Where do you want to be and how do you plan to get there? Make your goals SMART, Specific, Measurable, Attainable, Realistic, Trackable. (50pts one time) www.sparkpeople.com/resource/motivat
JUST PARTICIPATE! Participation not perfection is the key to getting it done. Don’t let the evil perfection monster get the best of you! For each day you participate in ANY JUST DO IT category you can take a BONUS!! (50pts per day)
We always encourage either MODIFICATION *or* SUBSTITUTIONS for anything that you physically/medically can't do. Please discuss with your captain any limitations you may have. Now, it's a whole different story if you say, for example, "i don't like lunges, I'll sub in squats"... Nope! No good! Chances are if you avoid an exercise because you 'don't like it', it's an exercise that you SHOULD be doing to improve on! (Personally, i despise lunges, lol!)
Thursday, April 26, 2012
TNT = Tone 'n Tighten
If you are not adding strength training to your fitness rotation, you need to be!! There are so many benefits to strength training included an increasing your metabolic rate (this increases the number of calories you burn on a daily basis), increasing and restoring bone density, increasing lean muscle mass (don't worry, you won't get bulky, you just don't have enough testosterone in your system for this), injury prevention, improving balance and aging gracefully (and who doesn't want that?).
When using weights, you want to be using a heavy enough weight that you are fatigued after 10-12 reps. That last rep should be a challenge to finish.
We are going to get a good START with strength training today. Remember, if you aren't sure of what exercises to do, Sparkpeople has a great library of exercises:
S: Start with a warm up
T: Train the lower body: 2 sets of 10 reps of lower body exercises
A: Ab-solutely: 2 sets of 10 reps of ab exercises
R: Round It out with the upper body: 2 sets of 10 reps of upper boy exercise
T: Take time to stretch: stretch each muscle you worked for 20-30 seconds.
(10 points for each letter.)
Tracking: S (10/10) T (10/10) A (10/10) R (10/10) T (10/10) = Total (50/50)
Things to remember:
~ To prevent muscle imbalance, you must do a rep on each side of the body to count as one rep. Example: If you do alternating bicep curls, a curl on the right arm and a curl on the left arm equals one full rep.
~ TRY to post your TNT points by 5 p.m. (your time) Friday but absolutely no later than midnight.
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