AEGISHOT's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=AEGISHOT AEGISHOT's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Day 69 Update: Beachbody http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5821185 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1306367783.jpg"> <BR> <BR> <link>aegishot.blogspot.com/2014/11/day-69<BR>-update-beachbodycom.html </link> Sat, 22 Nov 2014 16:07:44 EST Am I a Hoarder? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5801948 Something just raced through my mind as I was downloading MORE workout videos on YouTube. Am I Hoarding? <BR> <BR> Over the past 3 weeks, I had downloaded more videos to help me shed all the excess weight if I am committed to the workouts/exercises. I flashed back into my journals and I realized they are filled with workout plans and exercises of various types, I have more than 5 of such notebooks in the house that I had not opened in months. What is happening to me? <BR> <BR> <img src="ht... Tue, 21 Oct 2014 07:20:00 EST Happy Independence to Nigeria http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5790106 <em>215</em> <em>215</em> <em>321</em> <em>321</em> <em>408</em> <em>408</em> <em>410</em> <em>410</em> <BR> <BR> It's 54 years of Independence in Nigeria today, yaaaay <BR> <BR> My Google page has this picture this morning <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/4/l440601167.jpg"> <BR> <BR> It is our turn to shine. I love Naija Wed, 1 Oct 2014 01:14:58 EST Stuff I love: Jessica Smith http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5789231 <link>aegishot.blogspot.com/2014/09/day-14<BR>-update-jessica-smith.html </link> <BR> <BR> Check her site and let us know what you feel about it. Mon, 29 Sep 2014 17:25:48 EST BLC 26 Expectations (pics) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5783516 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1502123805.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/6/l863355835.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2095516161.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/8/l380769746.jpg"> <BR> <BR> I have great plans, wonderful regimen but what is lost is consistency. I just want to be consistent with my plans in this round of BLC Sat, 20 Sep 2014 13:36:01 EST Keep Pushing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5783507 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1613731608.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1914250506.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/6/l364093779.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1749158418.jpg"> <BR> <BR> <link>aegishot.blogspot.com </link> Sat, 20 Sep 2014 13:02:19 EST I can Do IT! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5770426 <img src="http://photos-ak.sparkpeople.com/nw/5/0/l506491596.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1677157909.jpg"> Sun, 31 Aug 2014 11:11:50 EST Streak Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5764875 I have been trying my best to stay on top of everything. <BR> <BR> I hate to make excuses but it keeps popping up always trying to make me see reasons why I cannot keep up with my present streak of blogging about stuff that interest me and which I need to create time for. <BR> <BR> They are: Food, Exercise, Hair and Relationships <BR> <BR> Not in any particular order but these four topics are centres of attraction to me now. I do everything to give these issues the desired attention becaus... Fri, 22 Aug 2014 11:09:26 EST 12 Weeks Tracking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5744678 Initial weigh in on April 30, 2014 - 176.3 <BR> <BR> Week 1................... May 7 - 174.1 <BR> FM - 135 <BR> <BR> Week 2 .................. May 14 - 169.3 <BR> FM - 416 <BR> <BR> Week 3.................. May 21 - 172.8 (TOM) <BR> FM - 391 <BR> <BR> Week 4..................May 28 - 170.4 <BR> FM - 382 <BR> <BR> Week 5..................June 4 - 170.0 <BR> FM - 324 <BR> <BR> Week 6..................June 11 - 171.2 <BR> FM - 248 <BR> <BR> Week 7..................June 18 - 1... Wed, 23 Jul 2014 05:47:53 EST Between BLC Rounds http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5743278 What plans do I have to follow between rounds? <BR> <BR> Well I hope to follow through with my squats challenge and some other challenges which I found on bodybuilding.com, I may be curdling with some heavy metals soon, I will be saving towards upgrading my home gym so I will move in a good pace. <BR> <BR> Presently, there is an anniversary in church this coming week and until it is over, I may not be able to do anything tangible workout-wise. <BR> <BR> Food is getting better with my new f... Mon, 21 Jul 2014 09:11:51 EST NSV (Pics) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5741890 The first blog showed there was not much on the scale but I did had other victories especially in my commitment to healthy eating. I have a few pictures to share on taking something new and healthy. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2077037954.jpg"> <BR> <BR> Before the arrangement and keeping in the fridge. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2099546625.jpg"> <BR> <BR> Yogurt + cucumber (my thing) <BR> <BR> <img src="http://photos-a... Sat, 19 Jul 2014 04:43:49 EST BLC 25 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5741876 Below was the first week blog link/screenshot <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5685432 </link> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1407587746.jpg"> <BR> <BR> <BR> One of the tasks this weekend is to post our experience about this round or what we gained. <BR> <BR> To say I gained a lot was an understatement for me: <BR> <BR> I learnt new things about healthy living <BR> <BR> I made my weight-loss/healthy ... Sat, 19 Jul 2014 03:28:21 EST Spark http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5732501 Something sparked in me a few weeks ago and it was to become adventurous about my meals. I have made it a duty to try at least 1 new recipe each weekend, it could be as simple as possible and as complicated as spending hours getting it right. But I must do something new. <BR> <BR> I could personally be creative about it too like this which I did this morning, it was so simple and yummy too. It represents the colours of the Nigerian Flag, in the spirit of July 4th (for Americans), we should a... Sat, 5 Jul 2014 12:01:00 EST Oh Well. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5721552 I have not blogged in long while and a lot had happened to me. The best part of the story is the event of resuming from my annual leave to taking up a new post in my office. I am happy for it. <BR> <BR> Adjusting to the new seat is the most challenging task I have had in a very long while, and up till now I am still adjusting and trying to bring my life back to what I used to have. <BR> <BR> By the time I get home at night, I am so tired that getting an healthy meal is a greater task. I tr... Thu, 19 Jun 2014 17:42:44 EST Busy Bees http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5697727 I have been busy and I am enjoying every bit of it. There are had been no challenge since all my years on this weight-loss journey that has kept me on my toes this way. I think it is the accountability part, I really have to post all I do at each particular time, probably that was lost in the other challenges. <BR> <BR> More importantly my team mates are simply <em>345</em> <BR> <BR> I feel so obliged to do all the tasks faithfully and candidly and I have had no regrets so far. I decided... Sun, 18 May 2014 14:50:03 EST Recovery Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5692701 As part of our weekend challenge, I am to blog about my plan to getting back on track after a challenge or slip up. <BR> <BR> Nutrition-wise, it is always easy for me to do the right thing when it comes to eating what is right, but unfortunately my hormones always go wacky for some unknown reasons and I may have slipped for a day or two before I come to a realization the hormones are back <em>18</em> . When I do realize this; <BR> <BR> - I consciously portion the stuff I eat. <BR> <BR> ... Sun, 11 May 2014 15:38:55 EST Meal Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5691830 One of the challenges for this weekend is a meal plan for 4 days next week. Here it goes, I really hope to go with it. I don't always plan my meals ahead but I eat healthy as much as possible and very conscious of portion control because the bulk of what I eat is carbs (its the staple around here) <BR> <BR> B= Breakfast, L= Lunch, D=Dinner, S=Snack <BR> <BR> Monday <BR> B - Oatmeal + whole milk + sugar <BR> L - Rice + tomato sauce + fish <BR> D - Beans pudding <BR> S - Apple, Banana <BR> ... Sat, 10 May 2014 10:07:59 EST BLC Fitness Tests http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5688235 One of our challenges for the weekend was to do some fitness challenges and know our ratings for the first week of this challenge. It will be repeated in 6 weeks and 12 weeks' time. I did not do well cardio-wise, never knew I was that unfit when it comes to cardio. <BR> <BR> Push ups in a minute - 34 (Good) <BR> Crunches in a minute - 42 (Excellent) <BR> 3-minute step (on a 12 inch platform) - 120 bpm (below average) <BR> 1 mile walking test - Could not bring myself to do it (nothing to tra... Mon, 5 May 2014 17:06:31 EST Heeellp meee!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5685432 <img src="http://photos-ak.sparkpeople.com/nw/9/8/l984585654.jpg"> <BR> <BR> Did I scare you? I am sorry about that, lol. <BR> <BR> The picture above indicates what I have been turned to in the inside of me, can you beat that. I have just being turned into a warrior on a daily basis, the spirit is so contagious right now and I am loving it. I thank every member of my team for doing that to me. <BR> <BR> I had always wanted a strong push because for me I can be complacent but right now I a... Fri, 2 May 2014 02:34:03 EST BLC Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5675792 BLC - Biggest Losers Challenge <BR> <BR> That is the name of the new team I just joined (being desiring to be part of it for the past 3 years). <BR> <BR> I am really loving every part of it and in two weeks time I will know the particular team I am going to be on. <BR> <BR> I love the support, the challenge, the accountability, and most importantly the fun. It looks as if the challenge when it starts will be stern and fun at the same time. Such mixtures of pleasure and pain can be really e... Sat, 19 Apr 2014 15:25:12 EST Vital Signs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5666435 I did this today and here what I got using an online calculator. I really hope to improve on all of this, they are just as important the number on the scale. <BR> <BR> <BR> Body fat - 36.1% (obese) <BR> <BR> BMI - 29.9 (overweight) <BR> <BR> Target heart rate - 109 - 146 beats/minute <BR> <BR> BMR - 1520 <BR> <BR> Waist-to-Hip Ratio - 0.81 (just within healthy range). <BR> <BR> It was not much of a bug to me, (at least I can share it). Mon, 7 Apr 2014 11:10:59 EST Run Baby Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5664241 Today was awesome for me. I got to the gym in very high spirit. I ran 1 mile in less 13 min, that is 1 min less than the last 1 mile run I did (kudos to my trainer at the gym, he was so encouraging and to motivate me, he started running with me). I feel so proud of myself right now and I know it can only be better. <BR> <BR> Did resistance training and a few weights. It was a terrific day for me. <BR> <BR> To make my day, the trainer told me there are many of his clients that are always e... Fri, 4 Apr 2014 11:16:48 EST So far. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5651247 Nothing Sparktacular is happening with me right now, I have added weight instead of losing, my measurements remain the same (my waist is still 34.5") and I feel exhausted of ideas right now. <BR> <BR> One other thing I am trying to read up right now is "weight loss and PMS". One of my resolve right now is not weigh in during my period (few days before and after)and I think it will save me a lot of this headaches about the scale. <BR> <BR> Right now I do not have any plan at hand, my office ... Wed, 19 Mar 2014 03:11:04 EST Week 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5648467 I ended the last week of my challenge yesterday and it was awesome. I was almost discouraged at the beginning of the week because I fell sick and a little tired. The scale also rose by almost 2lbs (PMS I think), but I know and am sure it is water weight. <BR> <BR> I will be doing my final weigh in and measurements on Monday, we see what progress I have made so far. (I will keep you posted). <BR> <BR> "When life throws you a lemon, make a lemonade out of it", that is what I am trying to do r... Sat, 15 Mar 2014 14:03:23 EST Message from Sparkpeople http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5641500 I am not sure if I got this last year but I felt so refreshed in my spirit to do more for myself as I begin a new year today. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/9/l998270517.jpg"> <BR> <BR> <BR> <BR> <em>252</em> <em>408</em> <em>107</em> Thu, 6 Mar 2014 15:22:14 EST Week 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5639130 I eventually completed my week 2 on Saturday. <BR> <BR> I started with week 3 yesterday and acting on a friend's advice, I took to jogging round the house yesterday and it was awesome and sweaty too (I knew the gym would be impossible again). Today is day 2 with strength training and I feel so proud of myself. <BR> <BR> Weightloss last week was not so much loss but it did move (I really went over on our anniversary and took some stuff I wouldn't normally take like ice cream and some creamy ... Tue, 4 Mar 2014 01:02:01 EST Week 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5630889 Whew!!! <em>198</em> <BR> <BR> I am "supposed" to be in my week two of the new 30-Day Quick Start Challenge. I woke up Monday morning with my gym bag heading out, when I realized the office had a more hectic schedule for me during the new week and by Thursday I was so exhausted and fagged out. <BR> <BR> I also had a program going on in church that took most of the remaining time and so, the bottom line is that I could not workout throughout this week. But with a better mindset now and a... Sat, 22 Feb 2014 13:15:51 EST Day 30: Final Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5619531 Celebration Day 30 <BR> <BR> Well no workout today, no checklist, no challenge nothing but celebration for completing what I started over two months ago. I started this 7th December, 2013 and was supposed to finish on the 5th January, 2014. But life got in the way, ranging from tight schedules, meetings etc and more importantly trying to get my footings in the New Year. I am now finishing today, that is like a month over but it is well because I still finished what I started and that is the ... Sun, 9 Feb 2014 14:53:15 EST Day 29 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5618408 Last Day 29: <BR> <BR> Active Challenge: Accumulate at least 10 extra minutes of walking today. <BR> YES <BR> <BR> <BR> Exercise Challenge: Part One: Cardio: Perform moderate cardio for 30-45 minutes. <BR> <BR> Part Two: Choose one of these ab workouts or your own exercises and spend at least five minutes strengthening your abs after your lower body workout. <BR> YES <BR> <BR> <BR> Flexibility Challenge: Perform at least half the stretches in this Lower Body Stretching Workout or ... Sat, 8 Feb 2014 07:48:31 EST Day 28 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5617038 Regular Day 28: <BR> <BR> Active Challenge: While watching TV, get up every 30 minutes and perform the suggested exercises <BR> NO <BR> <BR> <BR> Exercise Challenge: Part One: Take 20-30 minutes for some light-medium cardio exercise. <BR> Part Two: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs <BR> YES <BR> <BR> <BR> Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout <BR> YES <BR> ... Thu, 6 Feb 2014 15:10:57 EST Day 27 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5616052 Tiresome Day 27: <BR> <BR> Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today. <BR> YES (Doing that just tonight) <BR> <BR> <BR> Exercise Challenge: Complete the suggested interval workout with any activity of your choice. <BR> YES (With Jump rope/walking in place) <BR> <BR> <BR> Flexibility Challenge: Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day. <BR> NO <BR> <BR> <BR> ... Wed, 5 Feb 2014 15:08:44 EST Finish What You Started http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5615114 One of the main motivational mantras on my start page is to "Finish what you started". <BR> <BR> So my 30-Day Challenge that is still pending is resumed today with a repetition of Day 26 (check my past blogs for what it entails). I am feeling so good with exercise after a long break (almost a month). <BR> <BR> I am playing close attention to my meals and I keep reminding myself that: <BR> <BR> 100% Weight Loss = 80% Diet + 20% Exercise <BR> <BR> I am happy with my life. <BR> <BR> <em>5... Tue, 4 Feb 2014 15:16:31 EST Smooth Smoothie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5604509 Strange as it may sound, I cannot remember the last time I had a smoothie (maybe I never had it before or rather I had it and never had it this good). Anyway, I saw this recipe of papaya/pineapple smoothie online today and I tried it. It was not extraordinary but I loved its filling effect. I just loved it and the fact that I tasted every ingredient in it. <BR> <BR> Simply Awesome. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/3/l938639032.jpg"> <BR> <BR> <BR> 1 Cup sweetened... Fri, 24 Jan 2014 15:08:53 EST Feeling Blue http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5595454 Nothing seems to be working right now. I am feeling really down and that is why I am blogging about it. <BR> <BR> Even my MP3 just kept muddling all the songs together (I was thinking this could jeer me up). <BR> <BR> I hope someone would cheer my mood this morning, I am touchy, saucy and I am not talking to anyone even in the office right now. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/2/l925422392.jpg"> <BR> Thu, 16 Jan 2014 04:51:34 EST Day 26 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5588250 Active Challenge: Accumulate at least 10 minutes of extra walking today. <BR> YES (I do this everyday now) <BR> <BR> <BR> Exercise Challenge: Part One: Perform two complete circuits of Low Impact Cardio Blast Workout or Low Impact Challenge. Or, choose any previous cardio challenge or your own workout for a medium-intensity 20-30 minute workout. <BR> NO <BR> <BR> Part Two: Perform the exercises detailed in this intermediate/advanced Superset Upper Body Workout, or choose from suggested ... Thu, 9 Jan 2014 15:16:51 EST Day 25 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5586501 Relaxing Day 25: <BR> <BR> Active Challenge: Accumulate at least 15 minutes of standing today. <BR> YES <BR> <BR> Exercise Challenge: Spend at least 10 minutes working your abs: <BR> Total Core Workout <BR> YES <BR> <BR> <BR> Flexibility Challenge: Do at least 6 (or more) reps of the suggested yoga exercises. <BR> YES <BR> <BR> <BR> <BR> Nutritional Challenge: Use smaller plates and bowls for at least one meal today. <BR> YES <BR> <BR> <BR> <BR> Mind/Body Challenge: Afternoon ... Wed, 8 Jan 2014 07:01:55 EST Day 24 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5585698 Energetic Day 24: <BR> <BR> <BR> <BR> Active Challenge: Set an alarm to go off every hour. Take at least 5 minutes to stand up and stretch, walk around or take a break. <BR> NO <BR> <BR> <BR> <BR> Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body choosing a workout from the Beginner Workout section or a more advanced workout <BR> YES <BR> <BR> <BR> <BR> Flexibility Challenge: Perform the exercises listed in the Total Body Stretch ... Tue, 7 Jan 2014 13:28:18 EST He Kept Me http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5576376 Every time I remember how much I owe my life to God, the lyrics of this song come to mind and I sing it with tears in my eyes. <BR> <BR> I almost let go - Kurt Carr <BR> <BR> <BR> I almost let go. <BR> I felt like I just couldn't take life anymore. <BR> My problems had me bound <BR> Depression weighed me down. <BR> But God held me close, so I wouldn't let go. <BR> God's mercy kept me, so I wouldn't let go. <BR> <BR> I almost gave up. <BR> I was right at the edge of a breakthrough but coul... Tue, 31 Dec 2013 08:16:08 EST Day 23 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5575501 Day 23: 12/30/2013 <BR> <BR> Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed. <BR> NO <BR> <BR> Exercise Challenge: Do at least 30 minutes of cardio exercise and push yourself to go faster, higher or harder at least three times during your workout. <BR> YES <BR> <BR> Flexibility Challenge: Perform the suggested stretches after your cardio workout <BR> NO <BR> <BR> Nutritional Challenge: For one meal today, take the following ... Mon, 30 Dec 2013 10:26:23 EST Day 22 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5575500 Day 22: <BR> <BR> Active Challenge: Accumulate at least 20 extra minutes of walking today. <BR> YES (I was in the stall getting stuff for New Year Lunch) <BR> <BR> Exercise Challenge: Part One: Lower Body: Perform 2-3 sets of 12-14 reps of the suggested lower body exercises(Ball Squat, Lunges, Deadlifts, Bent over Leg Lifts, Inner Thigh Ball Squeeze, Leg Press with Band) <BR> Not Yet. <BR> <BR> Part Two: Choose one of these ab workouts or your own exercises and spend at least five min... Mon, 30 Dec 2013 10:26:02 EST Day 21 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5574602 Active Rest Day 21: <BR> <BR> Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today. <BR> YES <BR> <BR> Exercise Challenge: Part one: Do at least 20 minutes of low-medium intensity cardio exercise. NO <BR> <BR> Part two: Perform 2-3 sets of 12-14 reps of the suggested upper body exercises or other moves from the Upper Body Progression Workout. <BR> YES <BR> <BR> Flexibility Challenge: Perform the stretches detailed in the Lower Body St... Sun, 29 Dec 2013 12:22:17 EST Day 20 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5573143 Challenging Day 20: <BR> <BR> Active Challenge: Avoid all escalators, elevators, moving walkways, etc. all day. <BR> (As much walking as possible today) <BR> <BR> Exercise Challenge: Complete the suggested interval workout with any activity of your choice. <BR> (Did Jump Rope intervals with March in place) <BR> <BR> Flexibility Challenges: Part 1: Stretch for at least 5 minutes after your cardio workout with Lower Body Flexibility Workout <BR> <BR> <BR> Part 2: Do at least 5 (or more) ... Fri, 27 Dec 2013 15:16:22 EST Day 19 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5572267 Boxing Day 19: <BR> <BR> Active Challenge: Set an alarm to go off every 30 minutes. Take at least one minute to stand up and stretch your entire body. <BR> <BR> <BR> Exercise Challenge: Accumulate at least 30 minutes of light-medium cardio exercise. <BR> <BR> <BR> Flexibility Challenge: Perform the suggested stretches at least twice today. <BR> <BR> <BR> Nutritional Challenge: Think of at least one person you know who eats a healthy diet and ask them one question - What's the most ... Thu, 26 Dec 2013 12:44:47 EST Day 18 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5571162 Sore Day 18: <BR> <BR> I am so sore now on my hips, butt and thighs. Trust me it is a good sore. <BR> <BR> <BR> Active Challenge: Set an alarm to go off every hour. Take at least 2 minutes to stand up and stretch, walk around or take a break. <BR> <BR> <BR> <BR> Exercise Challenge: Spend 30-60 minutes today doing strength training exercises for the entire body <BR> <BR> <BR> Flexibility Challenge: Perform the exercises listed in this Total Body Stretch after your strength training ... Tue, 24 Dec 2013 14:18:04 EST Day 17 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5570519 Advanced Day 17: <BR> <BR> Active Challenge: Do the following Morning & Evening Yoga workout when you get up and before you go to bed. <BR> NO <BR> <BR> <BR> <BR> Exercise Challenge: Do 35-50 minutes (altogether or split throughout the day) of steady-state, medium-intensity cardio. <BR> YES <BR> <BR> <BR> <BR> Flexibility Challenge: Perform the stretching exercises listed in this Relaxing Stretch on the Ball or choose your own stretching exercises or other flexibility workouts. <BR>... Mon, 23 Dec 2013 13:36:07 EST Day 16 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5569929 Active Challenge: While watching TV, get up every 30 minutes and perform the suggested exercises: <BR> NO <BR> <BR> <BR> <BR> Exercise Challenge: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs <BR> YES <BR> <BR> <BR> <BR> Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout <BR> YES <BR> <BR> <BR> <BR> Nutritional Challenge: For at least one meal today, measure each food you eat an... Sun, 22 Dec 2013 15:15:10 EST Day 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5569362 "Sleep in" Day 15: <BR> <BR> ctive Challenge: <BR> Accumulate at least 10 minutes of extra walking today. <BR> <BR> <em>248</em> <BR> <BR> <BR> <BR> Exercise Challenge: <BR> Rest. <BR> <BR> <em>248</em> <BR> <BR> <BR> <BR> Flexibility Challenges: <BR> Take 3-5 minutes to perform the exercises in the Seated Stretch Workout <BR> NO <BR> <BR> <BR> <BR> Nutritional Challenge: <BR> Check in with yourself. (Checking through my journal and notes) <BR> <BR> <em>248</em> <BR> <B... Sat, 21 Dec 2013 14:58:16 EST Day 14 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5568753 Vacant Day 14: <BR> <BR> It's not good enough but I did nothing today in my fitness challenge. I am even reading the all of the challenge for the first time tonight. <BR> <BR> Today (and yesterday) was really busy days for the burial rites of our friend who had gone to be with the Lord. A lot was required of us and I thank God we did not disappoint. <BR> <BR> Challenge for today, below: <BR> <BR> Active Challenge: <BR> Sit on an exercise ball for at least 5-10 minutes today. <BR> (Doing t... Fri, 20 Dec 2013 14:21:28 EST Day 13 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5568087 Inactive Day 13: <BR> <BR> Active Challenge: <BR> Accumulate at least 15 minutes of extra walking today. NO <BR> <BR> <BR> Exercise Challenge: <BR> Do a steady, light-medium cardio workout for at least 20 minutes...more if you can. NO <BR> <BR> <BR> Flexibility Challenge: <BR> Perform the suggested stretches at least twice today or any flexibility workout. YES <BR> <BR> Nutritional Challenge: <BR> Examine your eating habits and diet and determine if there's a new way of eating you can ... Thu, 19 Dec 2013 14:49:45 EST Day 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5567387 Tiring Day 12: <BR> <BR> Your Active Challenge <BR> <BR> Park in the furthest parking space from the door <BR> <BR> Each time you go somewhere today, make it a point to park as far from the door as you can to add more walking to your daily routine. If you're not driving today, choose a previous challenge or create your own active challenge. <BR> <BR> <BR> Your Exercise Challenge <BR> <BR> Take at least 5-10 minutes to do Core Workout. <BR> <BR> or <BR> <BR> Do 1-3 sets of 16 reps of t... Wed, 18 Dec 2013 15:28:05 EST