RISENABOVE   121,761
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RISENABOVE's Recent Blog Entries

BLC 20 Creative Writing

Monday, September 17, 2012

Blogs are generally easy for me, but I've been procrastinating this one because I can't place my finger on what it is I want! I know what I need, but lately sorting out the "how" has been the difficult part!

I'm just keeping it simple, breaking it down into categories!

emoticon Exercise -
September... Continue Step'tember 100-700 daily. In addition, 20 mins cardio (minimum) 3 days, C25K 3 days, ST 3 days!
October...Continue C25K, increase cardio to 30 mins (minimum)6 days, continue ST 3 days! Find a 5K race early/mid November!
November...Finish C25K and complete race. Increase cardio to 45 mins (minimum) 6 days, continue running, continue ST 3 days
emoticonNutrition -
September ...Continue 30 days Green Smoothie. Plan meals ahead and make whole food choices! October...Begin 30 days of Clean Eating with focus on meeting macros daily!
November...Yet to be determined depending on results of October... Probably diving deeper into number analysis!
emoticonOutside of Spark-
Establish a daily schedule that includes time for "me" and stick to it! Tackle the many "projects", one at a time, that clutter space and mind! Take time for "family fitness fun" at least twice a week!
emoticon Reward-
I'll establish a saving reward plan based on the above goals that also includes payment weekly for each pound lost, or deduction for pounds gained!

Now for the ugly and probably the biggest reason for procrastination...Pictures! These are just more PROOF that the scale doesn't tell the ENTIRE story, as the few pounds of increase doesn't reveal the changes seen here in appearance or muscle tone! Before you gasp, as I did, please know that the attire worn was intentional to see changes in before/after pictures! These are things that I would not wear in public at the present time, but are goals to be able to wear freely and proudly when the 12 weeks are finished!....Before that wouldn't be too bad either! emoticon


(Every Damn Day Just Do It ~ Nike)
And a special one for my GREEN friends.... emoticon

  
  Member Comments About This Blog Post:

COLLINSCJ2009 9/19/2012 1:57AM

    Cool pics. I like the red shirt with the beautiful green lawn for the background.

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JCGALSHERE 9/18/2012 10:00PM

    My goodness Dawn....you look amazing in those pics. I only WISH I could wear shorts above my knees. I'm sure up close you see all your own flaws that bother you...I think we all have them, but my dear, the rest of the world doesn't see them. Trust me on that. All your hard work has paid off and shows it. You need to look at yourself and realize that. You are beautiful inside and out. I know after these 12 weeks you'll finally FEEL what the rest of us already know emoticon

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MJK0430 9/18/2012 6:42PM

    emoticon I'm not quite sure what you red/green shirt says. But I'm going with smoothies. lol!

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THE_TIME_IS_NOW 9/18/2012 12:28PM

    You look absolutely beautiful Dawn! Love the green shirt

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BLUEFISH2 9/18/2012 11:41AM

    Love the T-shirts!

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MEINPROGRESS 9/18/2012 5:37AM

    The only gasping I'm doing is at how great you look!

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BLOOIZEANGEL 9/18/2012 12:59AM

    Woman! You had nothing to worry about. You look great and if you stick to your plan watch out world! Your hubby won't be able to keep his hands off of you. emoticon

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JERSEYGIRL24 9/18/2012 12:09AM

    Wow, Dawnie,

You look fantastic!!! Is this all the result of all those steppies? I think I have to rethink my resistance to them.

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FITLIKENIC 9/17/2012 11:41PM

    You look GREAT! So Beautiful!

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NEVADAPP 9/17/2012 10:09PM

    You look amazing!! Every Damn Day!! I love it!

BTW, who mows all that grass?!!

Comment edited on: 9/17/2012 10:11:02 PM

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2BLEAN_N_FIT_AZ 9/17/2012 9:44PM

    I am an advocate of the KISS method. You my dear look fantastic...!!!

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STEPHNS1 9/17/2012 9:30PM

    You look FANTASTIC!!! It takes a lot to post pics, trust me, I know. But, I don't know why you were procrastinating - you are stunning!! So glad to see who will be kicking our butt this round! emoticon

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HOLDINGMYOWN 9/17/2012 9:16PM

    oh to be that young and that good looking! emoticon YOU DAWN!
Cutie Pie you! emoticon

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WINKERDINK 9/17/2012 8:54PM

    You are so cute! I love the GREEN shirt. By the way, you're too hard on yourself, I think you look awesome. emoticon

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Jousting Tournament...Week 10

Friday, June 29, 2012

emoticonFriday - Lower
100 Dumbbell Squats 8#
100 Side Shuffles
100 Bridges 8#
200 Step Ups

emoticonSaturday - Core
100 Standing Side Crunch
100 Genie Sit
100 Dumbbell Crunches
100 Steps Ups
100 Fitness Minutes

emoticonSunday - Upper
100 Tricep Dips
100 Chest Press
100 Walk Ups
100 Punches w/gloves
100 Step Ups

emoticonMonday - Lower
100 Curtsy Step Over
200 Step Ups
100 Adduction
100 Abduction

  
  Member Comments About This Blog Post:

NEVADAPP 6/30/2012 11:52AM

    Wow! You make it look so EASY!! Wanna add 100 fitness mins to Saturday & Sunday? That's the "side challenge" that JoAnn & I are doing.

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TRUTH or DARE...Week 4

Thursday, May 17, 2012

Will YOU take the Double Dare?

Challenge Run FRIDAY - TUESDAY! Points should be logged to the tracking thread no later than MIDNIGHT WEDNESDAY, your time zone, to count for participation!

emoticon TRUTH
~ Track all food - 50 points daily
~ Drink 64 oz plain water - 50 points daily
~ Complete a total of 225 minutes planned Cardio over the 5 days of challenge - one time 50 points

emoticon DARE
~ Eliminate processed foods from at LEAST 2 meals daily - 100 bonus points daily
~ Drink only 0 calorie drinks - 100 bonus points daily
~ Complete a total of 400 minutes planned Cardio over the 5 days of challenge - one time 100 bonus points

Friday ~
Saturday ~
Sunday ~
Monday ~
Tuesday ~
Total Challenge points: ????/1650

  
  Member Comments About This Blog Post:

JERSEYGIRL24 5/19/2012 9:39PM

    This challenge rocks!!!! emoticon Having fun with it, and it actually has been an eye-opener for me.

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2LABS2LOVE 5/19/2012 9:24PM

    emoticon

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LOWFATFOODIE 5/18/2012 3:34AM

    Where is the tracking thread?

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PRAIRIECROCUS 5/17/2012 10:46AM

    Sorry - I'm not able to participate !
All the best, to all those, participating !

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Rock Around the Clock: Week 3

Thursday, May 10, 2012

Challenge will run FRIDAY - TUESDAY! Points must be logged to the tracking thread no later than Midnight Wednesday to count for participation!

emoticonROCK Rainbows emoticon

emoticonEarn 5 pts for each color you incorporate into your day! (max 1 color per day/5 points each color, Total points max daily 25!)
Red
Yellow/Orange
White/Brown
Green
Blue/Purple

emoticonAROUND the CLOCK! emoticon

emoticon Earn 5 pts for each 5 minutes of planned, intentional CARDIO daily! Max 60 cardio points daily!)
emoticon Earn a 15 pt "Rock the Clock Bonus" daily if you earn max points (85) for eating all the Rainbow colors and 60 minutes Cardio)

Keep tracking your meals, stay low with sodium and add in more freggies! We are certain to see good results coming next week by adding focus on healthy whole foods and avoiding processed!

This is an EXCUSE BUSTER weekend, so let's ROCK the Forest! emoticon emoticon

Friday ~ R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 60 (66 mins), Bonus: 15, Total: 100
Saturday ~ R: 5, G: 5 , Y/O: 5, W/T: 5, B/P:5 , Cardio: 45 (47 mins), Bonus:0 , Total: 70
Sunday ~R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 30 (32 mins) , Bonus: 0 , Total: 55
Monday ~R: 5, G: 5, Y/O: 5 , W/T: 5, B/P: 5, Cardio: 20 (24 mins), Bonus: 0, Total: 45
Tuesday ~R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 60 (60 mins) , Bonus: 15 , Total: 100
Total Points: 370

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

Servings are figured as the following:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (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/veggie.

  
  Member Comments About This Blog Post:

GLMOM2 5/11/2012 8:39AM

    Looks like a great challenge to keep you focused and on track over the weekend!

Go for it!

emoticon

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SKINNYSOON13 5/11/2012 1:19AM

    Can I use your disclaimer about serving sizes/bites for a challenge I'm working on?

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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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