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RISENABOVE's Recent Blog Entries

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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"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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