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RISENABOVE's Recent Blog Entries

CICO: Week 2

Friday, May 04, 2012

CICO "Calories In ~ Calories Out" Challenge runs FRIDAY - TUESDAY
Total CICO points must be logged to the tracking thread no later than Midnight Wednesday your time zone!

Points for CICO challenge will be awarded as follows:

emoticonPublic Tracker: Earn a ONE time weekend bonus of 50 points for having/making your nutrition tracker public!
emoticonCI (Calories In):
30 pts for each day you track every bite AND stay within your calorie range...not above, not below!
emoticonCO (Calories Out):
5 pts for burning between 100-249 calories
OR
10 pts for burning between 250-499 calories
OR
15 pts for burning between 500-749 calories
OR
20 pts for burning between 750 - 999 calories
OR
25 pts for burning 1000+ calories

emoticon Earn 10 pts for minimum -500 deficit OR 20 pts for deficit -750+

emoticonEarn 5 bonus points each day by posting your CICO to the Forest chat thread:
When posting your CICO on the thread daily to earn bonus points, please list your: SP Nutrition Range, Actual CI (calories eaten), Actual CO (calories burned), Daily Deficit and what you did to burn them....not just how many points you earned!

Example Post ~ Range: 1300-1600, CI: 1365, CO: 876, Deficit: 612, 45 mins Run Intervals

~~~~~~~~~~~~~~~~~~~~~~~~~~~
One time Tracker Points: 50 points

Friday - CI: , CO: , Post: , Deficit: , Total points:
Saturday - CI: , CO: , Post: , Deficit: , Total points:
Sunday - CI: , CO: , Post: , Deficit: , Total points:
Monday - CI: , CO: , Post: , Deficit: , Total points:
Tuesday - CI: , CO: , Post: , Deficit: , Total points:

Total Challenge Points:

  
  Member Comments About This Blog Post:

NINETOZE 5/4/2012 11:29PM

    Dawn - Hope you don't mind I'm copying your log. I have a hard time keeping up with a piece of paper. Hard to believe since all I do all day is shuffle paper! I do accounts payable among other things and I match invoices with purchase orders with delivery tickets!!
Thanks!

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2BLEAN_N_FIT_AZ 5/4/2012 12:47PM

    emoticon

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"Just DO It"...the S.M.A.R.T. way!

Monday, April 30, 2012

~ Let go of feeling guilty and do what can be accomplished between sunrise and sunset!
~ Follow a daily schedule to maximize use of time!
~ Plan meals the night before so there are no split second decisons or skipping meals!
~ Schedule fitness into the first part of the day and don't set "me" aside for other thing that seem more pressing at the time!
~ Have a plan B for exercise in case things don't go as planned!
~ Use the water visual daily until it become habit again!
~ Use additonal means of measuring progress and results other than just the scale!

  
  Member Comments About This Blog Post:

JCGALSHERE 5/1/2012 7:06PM

    Great idea on # 1....I think we all get that guilty feeling sometimes but need to remember to let it go when there just aren't enough hours in the day. I love that you have a plan B too!

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2BLEAN_N_FIT_AZ 5/1/2012 6:43PM

    Not only is it SMART, but it also incorporates the KISS method. A definite Win/Win situation!

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YO~YOLANDA 5/1/2012 2:40PM

    EXCELLENT Plan of Action!!! Doesn't it feel reassuring to have a Foundation...Something you can refer back to often to stay FOCUSED and On-Task? !?!?! Very Good Goals to Aim For!!!

MJK- This is the S.M.A.R.T. info you were asking about...

SMART Goals
A useful way of making goals more powerful is to use SMART. While there are plenty of variants (some of which we've included in parenthesis), SMART usually stands for:

S - Specific (or Significant).
M - Measurable (or Meaningful).
A - Attainable (or Action-Oriented).
R - Relevant (or Rewarding).
T - Time-bound (or Trackable).

Keep Aiming for your Goal...You Will Get there if you are CONSISTENT and KEEP TAKING ACTION!

Now Go on wijo bad self...We got us some Goals to ACHIEVE!!!!

Comment edited on: 5/1/2012 2:41:59 PM

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MJK0430 5/1/2012 10:50AM

    Love that you have a Plan 'B'. I need one of those. What the heck does S.M.A.R.T stand for? I've seen it mentioned a few times.

You rock, what else is there to say!

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OCEAN_BOBBER 5/1/2012 10:10AM

    Wow! I loved your first goal! What a HUGE accomplishment that will be!

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DOOBRIE 5/1/2012 5:40AM

    Having a plan B for exercise is a great idea!

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WINKERDINK 5/1/2012 12:05AM

    #1 is a toughie! It's hard to let go of the guilt sometimes!
This is a great plan, very sensible and straight forward! With the busy summer coming up, keep yourself taken care of, I'll help remind you! emoticon

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Forest ABC's of ME!

Friday, April 20, 2012

A is for ABOVE and BEYOND...Does competition push you?
~~Far beyond! lol I think competitive is my middle name!
B is for BLC rounds... Newbie?(first BLC round) Oldie?(1-3 rounds) Goldie?(long time BLCer)? Former BLC team(s)?
~~Long time! Feel older than the dirt covering Forest trails! A Pixie all the way!
C is for CHILDREN...you have?
~~2 DD's...DD1, 18 graduating in June and DD2, 15!
D is for DOWNFALL...what's you're biggest temptation?
~~ Skipping meals!
E is for EXCUSE...what is your most famous? How can we help you overcome it?
~~Not having enough time because there's too much "stuff" I need to complete! ~~Remind me to put ME first!
F is for FURRY FRIENDS...you have?
~~My 3rd baby girl...Cookie! She's a 3 yr old Bichon/Lhasa mix!
G is for GROCERIES...what do you fill your cart with?
~~Anything around the perimeter of the store, lots of whole foods, lean meat! I love greek yogurt and protein powder! They are my protein staples, without them I'd never get enough!
H is for HOME...what state do you call home?
~~Michigan, in the "Middle of the Mitten"
I is for INSPIRE...who or what is your roll model/inspiration?
~~I Love, love Bob Harper! ~~Inspiration-A "confident" bikini beach body!!
J is for JOB...What do you do for a living?
~~SAHM, former Accountant! Part time Summer job doing local resort reservations!
K is for KEEP IT SIMPLE...What's your focus when short on time?
~~Meals - Planning them ahead to be prepared! ~~ Fitness - Step ups or quick spin on the treadmill!
L is for LOG...Do you use the Nutrition and Fitness trackers?
~~Not as often as I should lately! I have the best results when I meet goals with both daily!
M is for MOTIVATION...Which gives you more, Mirror or Scale?
~~That's a toss up! I love to see the scale move, but the Mirror gives a bigger picture! I'd rather be fit, toned and healthy than thin based on a number!
N is for NAME...What's the meaning behind your sparkname?
~~Dawn, Sunrise, New horizon daily! It's a double meaning name...Rise n' above the challenges to reach my goals, and when I've gotten there I will have Risen Above!
O is for OUNCES...How many ounces of water do you consume on a daily basis?
~~10 glasses minimum, but I've been slacking there too lately!
P is for PRODUCE...How many fruits and veggies do you consume daily?
~~Oh gosh...I love freggies! Rarely less than 5 or 6 servings, sometimes as many as 12-15!
Q is for QUOTE...what's your favorite?
~~"When you face the sun, the shadows always fall behind you" ~Helen Keller
I also love Ralph Marston! If you don't know him, you'll meet him soon! :D
R is for ROUTINE...Average number of days and minutes you exercise weekly?
~~Depends...About 60 minutes average, 5/6 days a week! Unless there's competition, then Heaven only knows! :D lol
S is for STATUS...Married, Single, Involved, Other?
~~Married to the most fabulous, supportive man for almost 20 years!
T is for TIME...What time zone are you in?
~~Eastern
U is for UNWIND...What is your favorite pass time or hobby?
~~Gardening/working outside... I love projects! Spending time with the family doing fun, active things!
V is for VACATION...If you could travel anywhere, what destination would you choose?
~~First I'd travel back to England with DD1, since that's where she was born! Someday *I* want to see Italy!
W is for WEIGHT WORKOUT...Do you follow a consistent ST program?
~~Unfortunately not! Downfall #2! I KNOW all the benefits, but I get bored! ST circuits are the way to go for me...keeps things interesting! Just have to implement!
X is for "X" MARKS THE SPOT...What do you want to see happen these 12 weeks, other than the scale move?
~~I need more structure! With it I can accomplish what *I* need to do!
Y is for YESTERDAY...Do you allow choices to push you forward or dwell on them?
~~Moments of weakness happen, it's what we learn from them that makes us stronger, informed and more determined! Just Keep going!
Z is for ZERO...name one weight loss tool you couldn't live without?
~~My running shoes for fitness and blender for nutrition! Hey...a girls has to be able drink green! :P

  
  Member Comments About This Blog Post:

JLYNN931 4/25/2012 6:09PM

    I have to admit, I have never made a smoothie! I will definitely have to try it!

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CAYANNEWOMAN 4/25/2012 12:14AM

    Well - this time I am trying to read everyone's! So I will know you better. And YOU my dear are an inspiration for me! You seem to have it all under control and do your program so well. I hope I learn from you! HUGS. It's good to be back.

Cay

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PSFITMOMMY413 4/24/2012 9:39AM

    I live by Greek yogurt...one of the things I do is buy coupons on ebay for greek yogurt and then stock up when it's on sale :)

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BLUEFISH2 4/23/2012 1:05AM

    Our E is the same. When time gets short I'm the first thing that gets left off my list. Need to change that.

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OCEAN_BOBBER 4/22/2012 5:50PM

    I love that quote from Helen Keller! It's just so beautiful. And I love that your name has a double meaning to it.

My husband and I love green smoothies! LOL! I'm not sure he'll be onboard for me calling it Pixie Punch, but we'll give it a go and see what happens!

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JACQUELINE-D 4/21/2012 2:24PM

    Great to know more about you emoticon

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WINKERDINK 4/21/2012 10:03AM

    I never thought about Dawn being part of the reason for your new Sparkname! emoticon
See, I told you -doofus!

I LOVE captaining with you! emoticon

Comment edited on: 4/21/2012 10:03:59 AM

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THE_TIME_IS_NOW 4/21/2012 9:11AM

    So this 12 weeks is going to be about Pushing and Encouraging Dawn to do things for Dawn. I adore you. You are an amazing inspiration to me and so many others

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MEINPROGRESS 4/21/2012 8:01AM

    Great blog! I may be looking to you for advice in a few years on how to navigate the teen years with girls! emoticon Speaking of girls both of mine love Pixie punch too and will usually get whatever is left in the blender after I fill my cup.

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MJK0430 4/21/2012 12:05AM

    Opps, I forgot to mention my beloved pixie punch. Glad you did! Where the heck is the running blog???

Thanks again for leading us on in this challenge. I am totally motivated this round. Go Us!

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2LABS2LOVE 4/20/2012 9:54PM

    emoticon blog!

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ELIZINJAPAN 4/20/2012 8:49PM

    Yay for running shoes! I love the meaning of your Sparkname.

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FITLIKENIC 4/20/2012 8:38PM

    Yes a Girl needs to drink green, or a boy, lol... Thanks to pixies my youngest loves Pixie Punch!

Time to Make time for YOU, you are worth it!

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Hot and Bothered...Week 11

Thursday, March 22, 2012

Challenge runs FRIDAY - TUESDAY...points should be logged to the tracking thread no later than Wednesday!

Start at the bottom and rise your way to BLAZIN' Hot! emoticon Points are progressive...for ease of addition " +" points have already been calculated for each level!

BLAZIN' ~~~~~ 60 mins Cardio = 60 pts + 240 pts
SCALDING ~~ 4 sets 15 reps = 40 pts + 200 pts
SCORCHING ~50 mins Cardio = 50 pts + 150 pts
SEARING ~~~~ 3 sets 15 reps = 30 pts + 120 pts
SIZZLING~~~~ 40 mins Cardio = 40 pts + 80 pts
FIERY ~~~~~~~ 2 sets 15 reps = 20 pts + 60 pts
BOILING~~~~~30 mins Cardio = 30 pts + 30 pts
BURNING~~~~ 1 set 15 reps = 10 pts + 20 pts
WARMIN' UP ~ 20 minutes Cardio = 20 pts

Max daily points: 300/Max challenge points 1500

Friday ~
Saturday ~
Sunday ~
Monday ~
Tuesday ~

Total Points ~

  
  Member Comments About This Blog Post:

MGJARVI 3/23/2012 2:11PM

    I was hoping for pictures... hehe ;-)

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Fiction or Nonfiction...Week 10

Thursday, March 15, 2012

emoticonGrab a book off the library shelf, check it out for 5 days this weekend and "read" your way through the chapters!

Challenge runs FRIDAY - TUESDAY! Total points should be logged to the tracking thread no later than Wednesday!

Complete 30 Minutes cardio daily (10 points)
AND
Add 2 options of your choice each day from the list below! Each option may ONLY be completed TWICE during the course of the challenge and must be done on different days!

OPTIONS:
* Track Nutrition AND Stay in Range (10 Points)
* Eat 5 freggies AND drink 8 glasses water (10 Points)
* Complete 1 SP Upper video OR complete 3 Upper ST exercises ~ 3 sets 15 each (10 Points)
* Complete 1 SP Core video OR complete 3 Core ST exercises ~ 3 sets 15 each (10 Points)
* Using Calorie Differential report create a daily calorie deficit of -500 minimum! (10 Points) OR Create a deficit of -750+ (20 points)

Earn 150 challenge points and claim a 100 point Cover to Cover Bonus!
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Challenge "Table of Contents" plan... will be updated daily with points when accomplished!

Chapter 1: Friday ~
30 Mins Cardio
5 Freggies and 8 glasses water
Upper SP Video or 3 sets 15, 3 Upper ST exercises

Chapter 2: Saturday ~
30 Mins Cardio
Core SP Video or 3 sets 15, 3 Core ST exercises
Track Nutrition and Stay in Range

Chapter 3: Sunday ~
30 Mins Cardio
Upper SP Video or 3 sets 15, 3 Upper ST exercises
Track Nutrition and Stay in Range

Chapter 4: Monday ~
30 Mins Cardio
Core SP Video or 3 sets 15, 3 Core ST exercises
Create calorie deficit of 750+

Chapter 5: Tuesday ~
30 Mins Cardio
5 Freggies and 8 Glasses Water
Create calorie deficit of 750+

Challenge Points:
Cover to Cover Bonus:

  


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