RISENABOVE   119,762
SparkPoints
100,000 or more SparkPoints
 
 
RISENABOVE's Recent Blog Entries

Challenge 4...WooHoo 100's!

Thursday, May 05, 2011

Challenge runs FRIDAY - MONDAY!

Your challenge is to perform 5-100's of anything you want each day! All strength and planned fitness minutes count....you pick your pleasure every day. For every 100 completed each day you'll earn a emoticon, Complete 5-100's in one day and earn an emoticon!

Strive to incorporate 100 fitness minutes into at LEAST 2 of the 4 days! 100 Fitness Minutes is ALL planned intentional minutes you do in 1 day! These minutes can consist of cardio, yoga, stretching... and YES, even the minutes you spend on your 100 strength reps for the other daily WooHoo's count!

The reps of 100 must be the same exercise, but do NOT have to be performed at the same time...spreading them through the day in 5 sets of 20 or 10 sets of 10 is completely acceptable and will keep your metabolism fired up! Always remember to work different muscle groups daily to allow recovery to work its magic! If you are performing exercises that you generally use weights for consider dropping the weight either in increments per set, by 1/2 or all together to avoid overworking your muscles...always work within your level of fitness!

Friday One emoticon Day!
100 Fitness Minutes emoticon
100 Treadmill Side Shuffles (ea side) emoticon
500 Step Ups emoticon
100 Bridges emoticon
100 Lying Leg Curls with Medicine Ball emoticon

Saturday emoticon Day!
100 Tricep Dips emoticon
100 Modified Push Ups emoticon
100 Dumbbell Bicep Curls 8 lb emoticon
100 Dumbbell Pullovers 12 lb emoticon
110 Walk Ups emoticon emoticon

Sunday emoticon Day!
100 Dumbbell Side Bends 8 lb emoticon
100 Back Extensions emoticon
100 Bicycle Crunches emoticon
100 Dumbbell Crunches 12 lb emoticon
100 Step Ups emoticon

Monday emoticon Day!
100 Lying Adduction emoticon
100 Lying Abduction emoticon
100 Genie Sit emoticon
100 Lying Leg Curls emoticon
100 Calf Raises on Step emoticon

Total 20 emoticon 4 emoticon

  


MY Top 10 must do's to lose weight!

Tuesday, May 03, 2011

These are MY 10 must do's to lose weight and remain strong along this life changing journey!

1. Plan ahead! Being prepared is the most important step to avoiding spur of moment poor choices!
2. Do not procrastinate!... because when you do there's a chance you won't do it!
3. Moderation not deprivation! No one is perfect and occasional treats are not reason for guilt!
4. Celebrate the small things! Goals are necessary, but "expectations" be can counter productive and hold you back! Focus on the big picture, but paint one stroke at a time!
5. Avoid processed foods! "Creating" a meal is more satisfying than simply cooking one!
6. Exercise smarter...not longer! This means ST minutes are more important than extra hours of cardio! Both are a must for a "fit" body!
7. Drink water! Hydration is your weight loss friend!
8. Never settle for just feeling "comfortable"! You must continue stepping outside the comfort zone!
9. Have a support foundation! Make your goals and intentions known, own your mistakes and make those known too! Be honest with yourself and allow advice to open new doors rather than build walls !
10. Stand Strong! Strength isn't just physical, you must find mental and emotional strength when frustrations and setbacks arise!

  
  Member Comments About This Blog Post:

DOOBRIE 5/9/2011 2:46PM

    These are great ideas - I love them!

Report Inappropriate Comment
AUTUMNFIRE 5/4/2011 5:56AM

    GREAT Top 10

Report Inappropriate Comment
SMALLERSHEEP 5/3/2011 9:26PM

    What a great blog, Dawn. I think I just might steal this idea and do it too!

Report Inappropriate Comment
WINKERDINK 5/3/2011 4:14PM

    emoticon emoticon
I love that you always have a plan! emoticon

Comment edited on: 5/3/2011 4:14:35 PM

Report Inappropriate Comment
RASMUSSEN5 5/3/2011 4:05PM

    Great list! emoticon

Report Inappropriate Comment
JJRUTT 5/3/2011 2:30PM

  Good luck on your journey.

Report Inappropriate Comment


Challenge 3...Rainbows!

Wednesday, April 27, 2011

Now that you're armed and ready to go.... Here's your Challenge, it will run FRIDAY - TUESDAY!
Challenge points must be logged in the tracking tread NO later than Midnight Wednesday, your time zone...Rainbows: # Total Points is all need be reported!

emoticonEach full serving of freggie consumed 1 point (no maximum)

emoticonEach color you incorporate into your day 1 point (maximum possible 5/day, 1 ea color)
Red
Yellow/Orange
White/Brown
Green
Blue/Purple

emoticonFor each day you get a Full Rainbow you get 1 bonus point!

Points are awarded for FULL servings of a freggie only... bites of something won't get you one!

emoticonServings are figured as the following:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (includes canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
**NOTE
V-8 juices (both veggie and fruit) have a combination of freggies that create 1 serving, but not a full serving of each fruit/veggie ingredient listed! A 4-6oz serving would be considered one serving and represent 1 color (you choose which) and 1 fruit OR veggie depending on the V8 flavor.

Friday: Servings 14~~Colors 5~~ Rainbows Bonus 1~~ Total: 20
Saturday: Servings 13~~Colors 5~~ Rainbow Bonus 1~~ Total: 19
Sunday: Servings 12~~Colors 5~~ Rainbow Bonus 1~~ Total: 18
Monday: Servings 15~~Colors 5~~ Rainbow Bonus 1~~ Total: 21
Tuesday: Servings 14~~Colors 5~~ Rainbow Bonus 1~~ Total: 20
Total Rainbow Challenge Points: 98 points, 5 Rainbows! emoticon

  


Challenge 2..EGGSpedition

Thursday, April 21, 2011

This weekend we'll be taking part in an "EGGSpedition" to see how many eggs we can pick up! Of course you're going to have to earn the eggs and the all important basket that you'll be lugging around! That's going to take some strength...the fuller it becomes the heavier it gets!

Challenge Runs FRIDAY - TUESDAY
Challenge accomplishment need to be posted to the tracking thread NO later than Midnight (your time zone) WEDNESDAY!
Tracking Example: Eggspedition: total # of baskets, total # of eggs!

emoticon Complete 30 minutes of planned cardio daily to earn your basket!

emoticon Complete 1 set of 15 reps ST to earn an egg! There is no limit to the number of eggs you can earn daily, so mix up the ST and sprinkle in some extra sets of 15 through the day!

emoticonAlways remember to alternate ST and work different muscle groups daily to allow recovery time...upper today, lower tomorrow! It's suggested to make Tuesday a Core day to avoid strenuous strength training the day before weigh in!

Let's see if we, as a team, can gather all 1000 eggs before challenge end! emoticon

Friday: 3 baskets, 14 eggs
Saturday: 1 basket, 21 eggs
Sunday: 0 basket, 10 eggs
Monday: 2 baskets, 27 eggs
Tuesday: 2 baskets, 12 eggs

Total : 8 baskets, 84 eggs

  


Challenge 1...BLC

Thursday, April 14, 2011

Challenge runs FRIDAY - MONDAY

B - BLOG/JOURNAL 5 pts per day!
Sit down every day of this Challenge and either make your plan or anylize your day/Progress. Keep your FOCUS and Decide what you deserve a pat on the back for, and what still might need a little tweaking.

L - LIST YOUR CALORIES 5 pts per day!
If you Bite it, You Write It; If you sip it, script it; Every Nibble, be SURE to scribble...lol, you get the idea. We all can get Dieters amnesia. Though when we write it down, we can not forget...and it will help to hold us Accountable...It will give us an idea of our food patterns and areas that we may be able to improve upon. It let's us KNOW Where we stand on the day.

C - Cardio/Strength 5 pts/20 mins...Max 15pts/day!
Choose either or do bothWhy not do both at the same time...This is YOUR Challenge...Do what YOU can. Work at your own Fitness level...but think of this Wonderful New Challenge and WHY you are on this Journey and Work it out!

BONUS - 5 pts for Completing all 3 daily!

Friday: B~5, L~5, C~15, Bonus~5, Total~30
Saturday: B~5, L~5, C~10, Bonus~?, Total~20
Sunday: B~5, L~5, C~5, Bonus~?, Total~15
Monday: B~5, L~5, C~5, Bonus~?, Total~15
Total Challenge Points~80

  


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 Last Page