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