Wednesday, April 25, 2012
Height: 5' 7"
Current weight: 157
Challenge Goal weight: 152 (-5 lbs)
Final Goal weight: 145
Last Chance Workout (LCW) Minutes:
Week 1 M 4/30:(-) T 5/1:(-) (taking care of sickies)
Week 2 M 5/7:( ) T5/8:( )
Week 3 M5/14:( ) T5/15:( )
Week 4 M5/21:( ) T5/22:( )
Week 5 M5/28:( ) T5/29:( )
Week 6 M6/4:( ) T6/5:( )
Week 7 M6/11:( ) T6/12:( )
Week 8 M6/18:( ) T6/19:( )
Week 9 M6/25:( ) T6/26:( )
Week 10 M7/2:( ) T7/3:( )
Week 11 M7/9:( ) T7/10:( )
Week 12 M7/16:( ) T7/17:( )
STARTING WEIGHT : Apr 25 - 157
May 2: 154.8
THURSDAY’S TNT Challenge Points:
Week 1 : 100
Week 2 : ---
STRONGend CHALLENGES, FRIDAY - MONDAY
STRONGend challenge #1: 4/27-4/30: Just Do It: 275
STRONGend challenge #2: 5/11-5/14: SciFi:
STRONGend challenge #3: 5/18-5/21:
STRONGend challenge #4: 5/25-5/28:
STRONGend challenge #5: 6/1-6/4:
STRONGend challenge #6: 6/8-6/11:
STRONGend challenge #7: 6/15-6/18:
STRONGend challenge #8: 6/22-6/25:
STRONGend challenge #9: 6/29-7/2:
STRONGend challenge #10: 7/6-7/9:
STRONGend challenge #11: 7/13-7/16:
STRONGend challenge #12: 7/20-7/22:
STRONGend Fitness Minutes - SFM
SFM 1: Apr 28(45), 29( )= 45 min.
SFM 2: May 5(50), 6( )= 50 min.
SFM 3: May 12( ), 13( )= ___
SFM 4: May 19( ), 20( )= ___
SFM 5: May 26( ), 27( )= ___
SFM 6: Jun 2( ), 3( )=___
SFM 7: Jun 9( ), 10( ) = ___
SFM 8: Jun 16( ), 17( )= ___
SFM 9: Jun 23( ), 24( )= ___
SFM 10: Jun 30( ), Jul 1( )= ___
SFM 11: Jul 7( ), 8( )= ___
SFM 12: Jul 14( ),15 ( )= ___
WEEKLY Fitness Minutes, WEDNESDAY –
post PLEDGED and ACTUAL
Week 1 4/25-5/1 (360/___)
W - 60
Th - 45
F - 50
Sa - 45
Su - Off
Week 2 5/2 - 5/8 (360/___)
W - 60
Th - --
F - --
Sa - 50
Su - Off
Week 3 5/9 - 5/15 (360/___)
Su - Off
Week 4 5/16 - 5/22 (360/___)
Su - Off
Week 5 5/23 - 5/29 (360/___)
Su - Off
Week 6 5/30 - 6/5 (360/___)
Su - Off
Week 7 6/6 - 6/12 (360/___)
Su - Off
Week 8 6/13 - 6/19 (360/___)
Su - Off
Week 9 6/20 - 6/26 (360/___)
Su - Off
Week 10 6/27 - 4/3 (360/___)
Su - Off
Week 11 4/4 - 4/10 (360/___)
Su - Off
Week 12 4/11 - 4/17 (360/___)
Su - Off
Take measurements (INCHES)
Neck - 12 1/2"
Above Bust - 32 1/2"
Bust - 34"
Below Bust - 32"
Waist - 29"
Lower Abs - 37"
Hip - 38"
Upper Thigh - 22"
Mid Thigh - 19"
Lower Thigh - 16"
Calf - 13"
Upper Arm - 10"
Daily Goal 30-60 Fitness minutes 6 days a week 1 day rest/recovery
Daily Goal - Hydrate - 32-64 oz a day
Weekly Goal - Ride my bike 30-100 miles each week
Monthly Goal - Lose 1 lb. and 1" per week (lose 4 lbs/4" per month)
Monthly Goal - Get 1200-1500 Monthly FMs
Event Goal - Ride 100 miles in 6 hrs 30 min. (riding time)
Thursday, January 12, 2012
CURRENT TNT CHALLENGE
Thursday or Friday March 15th or 16th
St. Pattrick's Day Challenge
Something a little different this week. Since it's St. Patrick's Day, I know we're all looking for our pot of gold this week! But to get there we have to get through all the different levels of the rainbow first (the leprechauns aren't going to just LEAVE the gold for us, after all!) This is a bit of a challenge, but I know you're all up for it!
Here's how it works: Each level has certain tasks assigned to it and has gold waiting as a reward! Finish one level to get to the next and work your way through the rainbow! (ie: you must finish red before moving on to orange, etc.) It doesn't have to be all at once, so spread it out through the day, just make it happen!
RED LEVEL: 5 pushups, 5 crunches, 5 squats - 10 gold
ORANGE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings (example here: www.stumptuous.com/cool-exercises-yo
uve-probably-never-seen-before - 20 gold
YELLOW LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank - 30 gold
GREEN LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls - 40 gold
BLUE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls, 5 calf raises (use a stair or sidewalk or whatever is convenient) - 50 gold
PURPLE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls, 5 calf raises, 5 back extensions www.sparkpeople.com/resource/exercis
es.asp?exercise=147 - 60 gold
BONUS SHAMROCK LEVEL: repeat purple level and finish with 5 minutes of stretching to give some love to those muscles you just worked - The Big Pot of Gold - 100 gold
Complete all 7 levels and you will have found 310 gold! Now that's the way to celebrate the luck o' the Irish!
(if you finish the entire thing you will have completed 35 pushups, 35 crunches, 35 squats, 30 dumbbell swings, 5 30-second planks, 40 alternating bicep curls (20 each side), 15 calf raises, and 10 back extensions plus had a good stretch!)
Thursday or Friday March 8th or 9th
Get out your deck of cards ladies!!!
Hearts = Push ups
Spades = Squats
Diamonds = Crunches
Clubs = Lunges
Do the # of pushups squats crunches or lunges as the card shows you.
2 of Hearts = 2 push ups
3 of Diamonds= 3 crunches
4 of Spades = 4 squats
5 of Clubs = 5 lunges
etc... etc... etc...
Jack = 11
Queen = 12
King = 13
Ace = Max OUT til failure
Jokers are WILD!! you decide what and how much to do! (keep track of reps for your points)
Total up your cards at the end and that's what you score!
They can be ANY style of pushup, crunch, lunge, or squat that you are comfortable doing.
Week 8 - Thursday/Friday March 1st or 2nd
Disney Training Montages!
Upper: Swing through the Jungle ( www.youtube.com/watch?v=Eqyx_v48VXk ) –
Seated Dumbbell Rows:
Core: Go the Distance ( www.youtube.com/watch?v=k59GT0eMl-E ) –
Lower: Defeat the Huns! ( www.youtube.com/watch?v=ZSS5dEeMX64 ) –
Single Leg Squats:
Week 7 - Friday 2/24
This week's theme is obviously the Olympics, so this week's TNT is all to help each of us get in shape for the Olympic events!
Upper: Gymnastic strength – Reverse Plank: www.sparkpeople.com/resource/
exercises.asp?exercise=142 - hold for 30 seconds, repeat three times
Core: A Boxer’s Abs – Woodchop:www.sparkpeople.com/resourc
exercises.asp?exercise=465 - set of 10 (one rep is BOTH sides)
Lower: Fencer’s legs – Forward Lunges: www.sparkpeople.com/resource/
exercises.asp?exercise=162 - set of 15
As always, modify if you have limitations. 5 points per set each (upper/core/lower) with a bonus 5 for completing all three!
Weeks 5 & 6 - Thursday, February 9
Lawnmowers 3 sets of 10 increase your weight resistance each set.
3 way lunge kicks (front lunge then kick, 45* lunge then kick, side lunge then kick)
[do all 3 then repeat it 10 times on same leg for one set, then switch legs and do it on other leg 10 times.
Balance on Lg. Fitness ball. No touching walls, or the floor. Best done sitting or kneeling on the ball. If you do NOT have a ball, do planks in 30 sec. increments.
Week 4 - Thursday, February 2
Pick ANY 3 exercises from the SP Exercises, and do 3 sets of 10.
1 upper body 3 sets of 10
1 lower body 3 sets of 10
1 core/abs 3 sets of 10
You will find them by going to the HEALTHY LIFESTYLE tab, scrolling down to FITNESS.
In the FITNESS FEATURES section, the top one says EXERCISE DEMOs
you will select the area of the body you want to do, and it will list Advanced, or Beginner exercises. (or by clicking the link I provided above)
Week 3 - Thursday, January 26
U- deep swimmers press (3 sets of 10 on each arm)
L- calf raise squats (3 sets of 10)
C- V-up/roll up (3 sets of 10)
U- alternating shoulder press (3 sets of 10 both arms)
L- calf raises on a step (3 sets of 10 each leg)
C- bicycle crunch (forward for count of 25, then reverse for 25 - 3 times)
U- seated dumbbell shoulder press (3 sets of 10 on each arm)
L- calf raises with wall (3 sets of 10 on each leg)
C- crunches (3 sets of 25)
WEEK #2 - Thursday, January 19, 2012 -
Week 2 –
U- declined push ups
L- balance lunges
C- bow to boat
U- knee push ups
L- step back lunges
U- wall push ups
L- walking lunges
WEEK #1 - Thursday, January 12, 2012- 25s
25 upper body exercises (push ups, curls, etc..)
25 lower body exercises (lunges, squats, wall sit, etc...)
25 core exercises (plank, crunches, balancing etc...)
if you want to break it down into a mini routine you can do...
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 5 lb weight
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 8 lb weight
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 10 lb weight
if you want to do MORE... do the above routine in reverse and stretch!!
give yourself 25 points for completing this TNT challenge. If you did it multiple times, give yourself 5 additional points for each EXTRA time you did it...
(so if you did it 3 times you get 25 + 5 + 5 for a total of 35 pts!!!)
Thursday, January 12, 2012
STRONG END CHALLENGE
Friday March 9th to Monday March 12th
SE JACKPOT BINGO
HOW MUCH WILL YOU WALK AWAY WITH?!?
$100 Level: ($2000 max points for this level)
*Spin the Spark Wheel ($400 points per day)
*25 Jumping Jacks ($400 points per day)
*Drink 32-64 oz. of water ($400 points per day)
*Read a Health Article ($400 points per day)
*Participate in one of the above activities ($400 points per day)
$200 Level: ($4,000 max points for this level)
*Huddle on BLC Wall ($800 points per day)
*25 Push Ups ($800 points per day)
*No Night Time Snacking ($800 points per day)
*Try a Yoga Pose (hold for 10 seconds) ($800 points per day)
*Participate in one of the above activities ($800 points per day)
$300 Level: ($6,000 max points for this level)
*Give a Goodie to a BLCer ($1,200 points per day)
*Complete a SP Video ($1,200 points per day)
*Eat 3-5 Servings of Freggies ($1,200 points per day)
*5 min. Stretch After Exercise ($1,200 points per day)
*Participate in one of the above activities ($1,200 points per day)
$400 Level: ($8,000 max points for this level)
*Update Sparkpage Status ($1,600 points per day)
*Complete 3 sets of 10 reps any type ST ($1,600 points per day)
*Use a Tracker and Track Food ($1,600 points per day)
*Take 15 min. of YOU time ($1,600 points per day)
*Participate in one of the above activities ($1,600 points per day)
$500 Level: ($10,000 max points for this level)
*Make a Sparkpeople Recipe ($2,000 points per day)
*Complete 40 min. of Cardio ($2,000 points per day)
*Stay in your Calorie Range ($2,000 points per day)
*Get your sleep 6-8 hrs ($2,000 points per day)
*Participate in one of the above activities ($2,000 points per day)
You may get one FREE activity every day, and you may NOT repeat the same FREE activity again during the challenge.
$100 X __ = __/$2,000
$200 X __ = __/$4,000
$300 X __ = __/$6,000
$400 X __ = __/$8,000
$500 X __ = __/$10,000
Gold Mega Jackpot = $90,001- $120,00 total winnings
Gold Super Jackpot $60,001-$90,000 Total Winnings
Gold Quick Jackpot $30,001-$60,000 Total Winnings
Gold Lucky Jackpot $0-$30,000 Total Winnings
DISNEY PRINCESS CHARM SCHOOL
for Friday March 2 - Monday March 5th
Ariel (The Little Mermaid)—Drank plenty of water
Drink 64 ounces or more of water (10 points)
Aurora (Sleeping Beauty)—Got plenty of sleep
Get 7 or more hours of sleep each night (10 points)
Belle (Beauty & the Beast)—saw beyond physical appearances
5 points for complimenting a team member on non-physical attribute (max 4/day)
Cinderella—recognized the importance of a clean and organized home
10 points for cleaning a room or completing an organization project (max 10 points/day)
Jasmine—Respected herself and did not compromise
Give yourself a compliment for 5 points (max 10 points a day)
Mulan—Trained like a warrior
1 point per minute of cardio, max 90 points
Pocahontas—was brave enough to stand up for the truth even though it was against the wishes of her friends & family
Do something that scares you (this can be anything from talking to a stranger to volunteering to signing up for a 5k race or taking a new class at your gym) for 20 points
Rapunzel—had enough strength to lift another person from the ground up to a tower window
10 points for every 10 minutes of strength training (max 20 points)
Snow White—Recognized the bad apples
20 points if you reflect on something that is an obstacle to you in your weight loss journey (this can be a thing, an attitude, a person) and determine how to overcome this (Just one time over the weekend)
Tiana (Princess & the Frog)—Had a plan to make her dreams come true
25 points for writing out a plan for reaching your goals; include short term, medium term and long term goals and rewards. (one time during weekend)
Total Points per Day: 160 One time points: 60
STRONG END CHALLENGE
OLYMPIC RINGS CHALLENGE
Friday February 24th - Monday February 27th!
Are you familiar with the OLYMPIC RINGS? Blue, Yellow, Black, Green and Red... These five multicolored Olympic rings stand for the five continents where the athletes traveled from to take part in the sporting competitions of these Olympic events. The reason for the interlocking rings on the Olympic flag is symbolic in showing that the Olympic Games are intended for all nations to be able to come and compete against one another in unity.
Here, in the BLC, we unite across the continents with the common purpose to get HEALTHY! In this challenge, we will be assigning health related items to each RING. Earn enough RINGS, you'll earn a MEDAL for your TEAM!
BLUE RING - Water: Drink 8 glasses of water
YELLOW RING - Mellow: Complete 5 minutes of stretching or yoga poses
BLACK RING - Sleep: Get 7 hours of sleep
GREEN RING - Nutrition: Eat IN RANGE
RED RING - Heart pumping Cardio: 20 minutes minimum
For each Ring you earn each day, you get 5 points. If you get all five on any given day, you get an additional 5 points.
BLC WIDE CHALLENGE 2/17 - 2/20
This weekend, Admin is throwing its own Mardi Gras BALL! Come join us while we have fun and work together to avoid a Fat Tuesday next week!
B - BURN some calories - Get some cardio 5 points for each 15 minutes (up to 10 per day, but don't stop there!). Cardio is an exercise that gets your heart pumping ~ To qualify for top prize, exercise at least 30 minutes a day
A - ABSTAIN - For some, Mardi Gras is the party before the abstinence of Lent, but we're starting early. Eliminate one bad habit that will help YOU avoid FAT Tuesday! (could be the same one or a different one each day) (10 points per day)
L - LIQUID (water) - It's a Mardi Gras party after all! Drink 8 8-oz glasses of water each day! (10 points per day).
L - LETTUCE EAT FREGGIES - EAT 5 servings of fruits and veggies (10 points per day).
Each day you have a BALL (earn all 4 letters), double your points! Total maximum points 320
Admin will be giving a special Mardi Gras prize to all BLC participants with a PERFECT Score!
STRONG END CHALLENGE
CUPID BINGO - 2/10 through 2/13
*Count Your Calories
*Cheer on a Teammate
*Cardio for 20 mins.
*Cut Out the Junk Food
*Count Your Blessings and Share
*“U” time for 20 minutes
*Unplug from TV
*Use a SPeople Workout Video
*Update your SP Status
*It’s Up to U! B crafty
*Plan Your Food
*Portion Control your plate
*Post on the thread
*Part with a bad habit
*Increase Your Knowledge Read an Article
*Inspire the Team w/quote
*Investigate another BLC SparkTeam and say hi!
*Include your Family – food & fitness
*Insist on a positive attitude all weekend
*Drink 32-64 oz of water
*Do some ST (3 sets of 10 reps.)
*Dance away the calories
*Do Your Best Forget the Rest whatever u do, do ur best!
*Drop a Note on a friend’s SPpage
POINTS are as follows:
5 pts per square covered [or each thing you do.] (Up to 25 squares for a total of 125 possible points.) Yes the free square counts. 10 pts per BINGO (5 in a row across, down, or diagonal) Max 50 points per day.
50 pt bonus for BLACKOUT (fill in every square on the card) Each day you can earn up to 225 pts.
STRONG END CHALLENGE
The best part of Game Shows are the...
P = Play Jeopardy (500 pts for participation)
R = Read a Health/Wellness Article 5 pts. per article max 4 articles (max 20 pts.)
I = Include new ST exercises (not necessarily new, just something you're not currently doing) 5 pts for each new exercise max of 4 for 20 pts.
Z = Get your Zs. 6-8 hrs of sleep (1 pt per hr per night.) Starts Friday Night and goes until you wake up Tuesday morning. max 32 points.
E = Eat the Alphabet. 2 pts per letter for eating it. 2 pts per letter for sharing it in blog or on thread, or pic on FB. (max 4 pts. each letter available.)
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
S = Sweat it out for at LEAST 20 min. every day (10 pts per day max of 40 pts.)
716 pts possible this weekend!
A – Add some resistance training to your day 5 pts for each resistance exercise
W – Workout to one of the awesome 80s songs in the link below 5 pts. For each song
E – Eat a Rainbow … not skittles… 5 pts for each meal you incorporate the rainbow into. (3-5 meals/day )
S – Stay in Calorie Range 20 pts per day
O – Outlaw a bad habit by replacing a new good one 10 pts per day
M – Menu plan for the week (40 pts one time)
E – Exercise your creativity… art, poetry, music etc. one activity a day blog or post about it15 pts.
80s – (find your favorite 80s song from the list – or wherever - and remember how awesome the 80s were while you sweat)
A(unlimited) W(unlimited) E(_/45-100) S(_/80) O(_/40) M(40 Y/N) E(_/60) 80s!!
Week #2 Strong End Challenge for Friday Jan. 20 - Monday Jan. 23
B – begin each day with a positive thought (I am beautiful or I can do this! etc.) 5pts
L – learn something new each day (word, exercise, concept, recipe) then use it ea. day 5pts
I – increase HR – for minimum of 20 min. 20pts
Z – zap negativity. For EVERY positive thought during the day, give yourself 1point. (total your points for each day - UNLIMITED) ***
Z – zero (pick your downfall item and avoid it... soda, caffeine, alcohol, donuts, etc.) 15pts
A – arrange your day/week – schedule, food, exercise, etc. 5pts
R – read your food labels 5pts
D – dance yourself silly to min. 1 song on radio etc. 10pts
B (0/20) L (0/20) I (0/80) Z (unl.) Z (0/60) A (0/20) R(0/20) D (0/40) =
*** the thoughts do not need to be fitness related. ANY POSITIVE thought counts!!
Positivity breeds Positivity… negativity breeds negativity…
STRONG END January 12, 2012 -
WEEK #1 - DREAM
I HAVE A DREAM WEEKEND CHALLENGE
Each item completed is worth 10pts. (a total of 50pts/day possible).
D = DO! It is that simple! Stop delaying your progress! Make a plan for this weekend and stick to it! This can be a New Goal each day OR you may work on the same GOAL for the entire Challenge. Avoid something that has been hindering your progress. Could be Sugar, Alcohol, Tobacco, Stress, This is a personal choice, YOU decide what you need to work on and DO IT! (10pts/day)
R = READ at least one motivational article in the Spark archives! (10pts/day)
SECRETS OF SUCCESS www.sparkpeople.com/secrets-of-succe
SUCCESS STORIES, www.sparkpeople.com/community/success_stor
MOTIVATIONAL ARTICLES www.sparkpeople.com/resource/motivat
E = EXERCISE for at least 20 minutes/day MINIMUM. More is Better, but we want you to move for at least 20 minutes to gain points. This can be broken up and done in smaller chunks if you would like! (10pts/day)
A = AGUA Get at least 8 8oz waters in each day. Water will help Revv that Metabolism into High Gear! Anyone can do, this even if you are on vacation or not able to be online or whatever other reason you can come up with. (10pts/day)
M = MONITOR your intake by keeping a journal of everything you eat this weekend Tracking intake on Spark or another website or log. Just be Aware of what you are putting into your mouth. The days of auto-pilot are over! (10pts/day)
Report your points to your TEAM CAPTAIN or your TEAM NUMBERS PERSON by Tuesday Jan 17th. This is our First Week and EVERYONE should be PUMPED and Ready to go! We want 100% PARTICIPATION from EACH TEAM. This does not mean you have to have a perfect score everyday…This means we want EVERYONE to TRY and post at least a MINIMUM OF 10 POINTS PER PERSON. This is the very least…Of course, the more you put into this, the more you will get out of this…In the end YOU will be the Benefactor of all your Healthy Decisions. So make those DREAMS become a Reality. Take baby-steps and we WILL MAKE PROGRESS HAPPEN TOGETHER!!!
What’s YOUR Dream?
Wednesday, September 14, 2011
TNT November 17, 2011
UPPER: Seated Dumbell Rows (you can use resistance bands if you have them and would rather use them over free weights)
LOWER: Bridges on a Ball (if you don't have a ball, just do any variation of a bridge you want!!
CORE: Wheelbarow walk on a Ball... or Walking Pushups (get in regular plank and walk forward 4 steps, then go backwards 4 steps maintaining a tight core)
Strong End #11 Nov. 18-21
What's a Pirate's Favorite Letter??? ARRRRR....
A- Active every day - 20 min every day ST or Cardio, or a mix! (50 points per day)
R- Rest 6-8 hrs of sleep every night (20 points per day)
R- Read an Article about Fitness (20 points per day limit 1 article per day)
R- Redeem yourself in the kitchen... Fix a sit down dinner at least 2 times. if you fix dinner every night you get a point bonus - (10 points per meal = 40 pts possible for the SE; if you served a sit down meal each night give yourself an extra 40 points!)
R- Review and Report your thoughts about this round, the positives, the negatives, the victories etc. (one time only, 50 pts.)
TNTs November 10, 2011
Upper: Lying down Tricep extension
(5 pts. per 3 sets of 10 on each arm- I usually do both arms at the same time)
Lower: single leg wall squat -
switch every 10 seconds for 1 min.
Core: Steam Engine
www.youtube.com/watch?v=YUn3JRciGgw go for 1 min.
Print out one tracker for the challenge, which runs Friday through Monday
TNTs November 3, 2011
Upper: Jab, Cross, Hook, Upper Cut (25 on each side) 5 pts. once both sides are done
Lower: Knee Kick (or front kick) /Back Kick (standing donkey kick) (25 on each side) 5 pts. once both sides are done
Core: Walking Push-Ups (4 fwd 4 bkwd for 1 min.) 5 pts. for ever 1 min.
This guy is not exactly the best example of this, but its definitely NOT the worst one! lol
Get in plank position (top of pushup) keeping your core tight with butt down, legs straight, and on your toes, walk your hands forward 4 steps (drag or walk your toes), then walk your hands backwards 4 steps.
This TNT is UNLIMITED!!!
for a bonus +5 pts... do the Superman Banana on the Walking push up video...
so, you have the possibility of getting 25 pts.
STRONGend Nov. 4-7 BEACH BLANKET BINGO!!
B- Behave - Resist Candy
Blog about Successes
Bicep Curls 20 each arm
Butt Blasting Workout - Sparkpeople
Boot Camp Video - your choice
I- Include a new freggie in your diet
Inspire a teammate
In calorie range
Inspiration - article/quote share it
"I" just do something for you
N- New ST exercise
Nourish body w 5 servings of Freggies
No Nighttime Snacking (2 hrs before bed)
Nutrition - Track every bite
G- Give yourself a goodie celebrate NSV
Go for a 20 min. walk
Get off your Booty and Dance
Give a goodie to ta teammate
Guzzle that water - in. 7 glasses
O- Organize something 10 min.
One arm dumbell rows 20 per arm
Overcome an obstacle today
Oxygen - 20+ min. cardio
Optimistic - positive post on team thread
FREE SPACE - Free 5 points every day!!!
5 pts for each square covered,
10 pts for each BINGO - Max 50 pts a day
50 pt. bonus for BLACKOUT (doing the entire card)
TNT for Thursday October 27th
Upper Body: One Arm Side Pushups (3 sets of 10 - on right and left sides)
Lower Body: Lunge/Squat 5/Lunge
Lunge on right leg, squat 5 times, Lunge left leg, repeat (3 sets of 10)
Core: Mason Twist (3 sets of 30 seconds)
you can use a ball or not! your choice! -
WEEK 8- Halloween (Fri-Mon)
Ok Sparkies- It is the weekend we have all been waiting for… HAPPY HALLOWEEN. Have you all got your costumes ready and those baskets or buckets to collect the CANDY??? Just remember a CANDY on the lips is a lifetime on the hips
C= Calories- Keep them in range. (50pts daily)
A= Awesome Muscles- Any ST. (1rep=1pt, 100pts Max a day) 1rep means BOTH sides of legs and arms.
N= Negativity- Eliminate your negativity by STARTING your daily post with: Today I am proud because… (10pts daily) You can be proud for ANYTHING at all not just weight related.
EXAMPLE: Today I am proud because I did the house work before getting on Spark :) OR Today I am proud because I got my full 8hrs sleep last night.
D= Dance away any extra calories- 5 songs daily (1-4 songs = 5pts, 5+ songs= 10pts daily)
Y= Yummy Candy- It’s time to count how much Candy you eat each day… (0-2pieces= 50pts, 3-5pieces= 10pts, 5+ pieces= 0pts) Calculate points each day.
Daily Max= 220 Challenge Max= 880
Week #7 TNT THURSDAY - October 19
Upper: Upright Rows (3 sets of 10)
Hold weights down in front and lift bringing arms straight up until your hands are just below your chin, and your elbows are up by your ears. Complete the move by returning the weights to the lower position.
Lower: Line Hopping (3Xs for 1 min. each)
Make a line on your floor with some masking tape (you can even roll up a kitchen towel and put it on the floor- just don't use anything you could trip on)
Start on the right side of the line and hop to the left side then back to the right side again continuing back and forth for one min.
Modify easier by just stepping from side to side, or harder by lifting knees with each jump
Core: Low Lateral Skaters: (3 sets of 10 on each side)
Get in a low left side lunge. keeping your fingers on the floor, drag them over to your right foot. Once your hands are at your right foot, Lift your LEFT leg straight off the floor, put it back on the floor, and slide your hands to the left side and raise your RIGHT leg straight off the floor.
To modify easier just lift toes off the floor, or harder by lifting leg approx 1 ft. off floor.
Week #7 BLC-ADMIN STRONG END: RODEO
YEE-HAW! In honor of RODEO ROUND UP Week in the BLC, we are excited to announce our CHALLENGE WIDE CHALLENGE. This challenge will take place Friday, October 21 - Monday, October 24. We've taken the most popular events and attractions at the Rodeo and "BLC-ized" it! Here you have it, the BLC RODEO Challenge:
Chuck Wagon = Food, track and remain in your calorie range. 5 points for TRACKING and 5 points for STAYING WITHIN RANGE each day. Total 10 points max each day
Team Roping = Post in your team chat thread and leave a comment on a teammate's page. 5 points each day.
Calf Roping = Arm Exercises. 5 points for each set of 15, max 10 points daily
Barrel Race = Heart Raising Cardio. 5 points for every 20 minutes, max 15 points daily
Bull Riding = Leg Exercises. 5 points for each set of 15, max 10 points daily
Max Daily = 50 points
The fine print: For Team Roping, you must post in your team chat thread AND leave the comment on a teammate's page to get the 5 points, all or nothing. For Calf Roping and Bull Riding, if it is an exercise that is done one side at a time (ie. bicep curls or lunges), you must do it on both sides for it to count. Barrel Race is INTENTIONAL cardio--Mall Walking counts, Mall Shopping doesn't.
Week #6 TNT
Plank Challenge: 20 pts for completing the challenge!
modified plank 1 min
modified with right arm raised 30 sec.
modified with left arm raise 30 sec.
modified with right leg raised 30 sec.
modified with left leg raised 30 sec.
side plank 30 sec.
side plank 30 sec.
modified with right arm left leg raised 30 sec
modified with left arm right leg raised 30 sec.
modified plank 1 min.
WEEK #6 STRONG END OCT. 14-17
E- Engage Others in your the journey. Snow White used the 7 dwarfs as her support team. Find your support team and show them your appreciation. (5 pts per day max)
N- "Number 1? Like the Tortoise and the Hare being #1 doesn't mean being fastest. Analyze the first half of this challenge…
How is your progress? (10 pts. One time ONLY)"
C- Create some YOU time for something you enjoy doing… crafting, gardening, painting etc. (5 points per day max)
H- Hard work pays off… just ask Cinderella! Exercise Hard so you can Play Hard! (10 pts. Per 30 min of Exercise)
A- "Attitude adjustment? See yourself as others see you. As we lose weight we still see ourselves as the 'old' us. No More Ugly Ducks!
(5 pts. Per day for saying something positive to ourselves in the mirror)
N- No! Soda, Alcohol, Coffee (5 pts. Per day max)
T- Tell us your favorite Fairy Tale! (One time ONLY points)
E- "Eat Proper Portions 3-5 meals a day... Goldilocks could learn from the 3 Bears!
(2 pts. Per meal within portion size max 10 pts. Day)"
D- "Dare to Dream… A dream is a wish your heart makes… what are your goals? Put them on paper where you can see them!
(2 pts. PER goal you post wherever you will see it every day… your mirror, your car, your desk, etc. online is fine too)"
WEEK #5 TNT THURSDAY Oct. 6th
Upper: Weighted Arm Circles - use weights you are comfortable with... change
2 sets 10 FWD, 10 BKW - small circles
2 sets 10 FWD, 10 BKW - large circles
Lower: 3 way Lunge Kick
5 sets in this 3 lunge/kick rotation: Lunge to Side, Then Side Kick; Lunge 45*, Then Kick 45*; Lunge Forward, Then Forward kick
switch legs and repeat!
here's a visual
Core: Lunge and Reach
3 sets of 10 on each side
Get in a side lunge. Reach down beside left foot and lift weight up with both hands. Extend arms fully over opposite shoulder. Bring Back down to the floor in same motion. This can be done without weights!! or just use soup cans!!
STRONG END for Oct 7-10
F - fruits and vegges 3-5 servings a day. 1 pt. for each serving up to 5 each day. Max 5 pts a day
E - eat 3-5 meals a day. 5 pts. Max a day
A - add variety to your workout. Try a new piece of equipment, or a new exercise. Try something new! 2 pts. for each new thing you do.
T - time out to play! Have a pillow fight, play tag, play with your kids, grandkids, etc. 5 pts. Max each day
H - help out a friend in need. Talk/listen/care for etc. make the friend feel special (online or
offline) 5 pts. Max per day
E - exercise your heart out. 5 pts. For every 20 min. of heart racing exercise
R - review your last week.Was it Good or Bad? Now Be better!
S - share about a light bulb moment in your weight loss journey. (your Aha! Moment when you learned/realized/or finally decided something in your weight loss journey.)
rachelsfitnfun.blogspot.com/ use the blog link to get to the tracker. you will need to click on the Xcel link at the bottom of the chart to open it in Xcel and print it off.
WEEK #4 SHAMROCK TNT CHALLENGE FOR THURSDAY SEPT. 29
Upper Body: Lawn Mowers (5 pts. for every 3 sets of 10 reps - 10 reps on each arm)
Lower Body: Lunges (5 pts. for every 3 sets of 10 reps - 10 reps for each leg)
Core: Supermans (5 pts for every 3 sets of 10 reps @ 5-10 second hold)
you get 5 bonus points every time you complete each circuit (upper, lower, core)
SE CHALLENGE: BACK STAGE :Friday Sept. 30 - Monday Oct. 3
B - BLOG! 5pts for one blog of your choice.
A - ACTION! 5pts for each day of 30 continuous intentional exercise minutes
C - CARE FOR YOUR FRIENDS! 5pts per day for encouraging a team mate through a goodie/Sparkpage Comment/Team Thread Comment
K - KICK YOUR HEELS! 5pts per day you dance to your fav Rock N Roll song
S - SLEEP! 5 pts per night of 7-9 hours sleep
T - TRY AGAIN! Watch this video and BELIEVE in YOU! youtu.be/eaIvk1cSyG8 5pts
A - AGUA! Drink up at least 8 ~ 8oz cups a day for 5pts
G - GO NAKED with your shaker! 5pts per day without added salt*
E - END a bad habit! 5pts for announcing your bad habit on the team thread and going without it FRI-MON.
*Salt is salt added to cooking or your plate from the salt container, salt shaker or other seasonings containing added salt.
WEEK #3 TNT and SE CHALLENGES!!!
TNT (Thursday Sept. 22nd)
UPPER- Alternating Shoulder Press (at least 3 sets of 10) 5 pts.
**Instead of doing both arms up at the same time, alternate arms**
LOWER- Ball (Front) Kick (at least 20 each leg) 5 pts.
CORE- In and Out Crunch (3 sets of 10) 5 pts.
Remember to give yourself 5 extra points for getting all 3 done!!!
SE CHALLENGE: LABELS Friday Sept. 23 - Monday Sept. 26
L- Lower Body Exercise 3 sets of 10 (5 pts per 3 sets of 10 )
A- Abs 3 sets of 10 (5 pts. per 3 sets of 10)
B- Back 3 sets of 10 (5 pts. per 3 sets of 10)
E- Examine 3 Labels you have in your cupboards. Whats in your food?? (5 pts./day max)
L- Learn something about Nutrition every day by reading an article on SP. (5 pts./day max)
S- Sleep! Get your beauty sleep!! 6-8 hrs every night (5pts./day max)
Week #2 TNT and SE Challenges!!!
TNT: (thursday Sept. 15th)
Upper Body- Chair Dips (3 sets of 10) 5 pts.
Lower Body- Calf Raises (3 sets of 10) 5 pts.
Core - Squat X Press minus the calf raise (3 sets of 10) 5 pts.
give yourself a bonus of 5 pts if you do them all!
HUSTLE STRONGEND CHALLENGE
Friday, September 16th until midnight Monday, September 19th
H = Hydrate your body (1pt. for every 8oz.)
U = Unite on the thread (5pts. per day).
S = Stimulate your muscles (1pt. for every 12 reps).
T = Track everything you eat (10pts. per day).
L = Live a little by doing at least one small thing for yourself (5pts. per day).
E = Entertain yourself by doing the Hustle (5pts. per day - www.youtube.com/watch?v=gFz2WkVAk38 ).
(Note: Participants don't have to do the actual Hustle moves for "E" as long as they dance somehow the whole time the song is playing.)
CURRENT CHALLENGES: Week 1 - September 8-14th
TNT - TIGHTEN & TONE (Thursday)
Upper - Pushups - How many can you do at one time? (5 pts.)
Lower - Wall Sit/Squat - How long can you hold it? (5 pts.)
Core - Plank (modified or hand) How long can you hold it? (5 pts.)
if you did all 3 give yourself 5 extra bonus points!!
Total possible points = 20
SE - STRONG END (Friday - Monday)
ADMINs SE Challenge: SMORE
S-weat - 5 pts for each 15 minutes of cardio - 20 pt/per day max
M-unch your Freggies - 5 pts a day for 5 SERVINGS of FREGGIES, all or nothing.
O-rganize - set goals, make menus for the week, make a healthy shopping list, organize a cabinet in your kitchen, etc - get ready for the challenge - 5 pts 1 project per day
R-est - 5 pts for getting in 7 - 8 hours sleep
E-xercise - Strength training - 1 body area per day (upper, lower, abs) alternate. 5 pts per each set of 15 reps...20 pt/per day max
S(0/80), M (0/20), O (0/20), R (0/20), E (0/80) = TOTAL ___ /220
You may use the following link to find a tracking sheet you can print off to help you track this more easily!!
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