SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 A QF Challenge - A - Day to take it Up a Notch & Keep Your Furnace Stoked to Burn that Fat! EASY, No-Pressure Zone Team.You Set the Pace. Join us for some fun! SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 QFC 4/20/18 Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68908913 Hi team! <BR> Today's challenge is a lower body workout with Jessica Smith. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=bwW0_qzSyjU </link> Thu, 19 Apr 2018 20:25:08 EST QFC 4/19/18 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68906992 Good morning team! <BR> Let's work on our upper body with Jessica Smith! If you've already done a workout just save for another day. Remember to always do what's comfortable to YOU! No pressure! <BR> <BR> <link>www.youtube.com/watch?v=WnlBRERqN5Q </link> Thu, 19 Apr 2018 12:04:17 EST QFC 4/18/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68898219 Hi team, <BR> So sorry but I couldn't post a challenge for 4/17 due to no internet. Today's challenge is to put on some music and dance! Have a great day! Tue, 17 Apr 2018 23:07:51 EST QFC 4/16/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68889233 Hello team! <BR> I hope you all had a quiet and restful Sunday. It's time to get back into the swing of things with some cardio with Coach Nicole. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=634 </link> Mon, 16 Apr 2018 12:31:39 EST 4/14/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68873532 Hello team! <BR> Put on your favorite music and DANCE!!! Fri, 13 Apr 2018 22:23:52 EST QFC 4/13/18 - Bikini Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68868086 Hello ladies, <BR> I know it's hard to believe but before you know it we'll want to be poolside in a bathing suit. Remember to always modify when needed. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_plan_generator_details.asp?id=133 </link> Thu, 12 Apr 2018 23:04:57 EST QFC 4/12/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68860991 Hi team! <BR> It's been a while since we've done a Jessica Smith video. This is a new one. Well, she says it's new, but who knows, right? Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=ni7x4DW4iXg&<BR>amp;index=1&amp;list=PLe5P3ayTEj7YD_Xr<BR>pTmQmUVMR57lgH66E&amp;t=25s&amp;utm_so<BR>urce=Jessica+Smith&amp;utm_campaign=66<BR>dddcd3a4-EMAIL_CAMPAIGN_2016_10_27&amp<BR>;utm_medium=email&amp;utm_term=0_c2330<BR>f682e-66dddcd3a4-345562217 </link> Wed, 11 Apr 2018 19:18:13 EST QFC 4/11/18 - Refit dance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68856065 Hi team! <BR> Let's get off our butts and DANCE with the Refit team! <BR> <BR> <link>www.youtube.com/watch?v=2aekV8stue4&<BR>amp;feature=youtu.be&amp;mc_cid=dd774c<BR>ee09&amp;mc_eid=de39ea8d5b </link> Tue, 10 Apr 2018 23:27:45 EST QFC - 4/10/18 - Lowe Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68849968 Hi team, <BR> Let's work on our lower body with Coach Nicole! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> Mon, 9 Apr 2018 23:30:41 EST QFC 4/9/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68842543 Hello team! <BR> After that nice day of rest, I think we can handle some cardio. It doesn't matter what you chose, just make sure it's at least 15 minutes. Enjoy your day!!! Sun, 8 Apr 2018 20:55:02 EST QFC 4/7/18 - Go For a Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68835201 Hi team, <BR> I should be drawn and quartered for not being here. Please for give me! Take a few minutes and go for a walk. Enjoy the beauty of your surroundings. Sat, 7 Apr 2018 17:14:46 EST QFC 4 = GOYBAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68827396 Good morning team! <BR> For those of you that are thinking, "What in the world is THAT?!" GOYBAD means get off your butt and dance. Here are two good ones to 'shake a leg' to. Of course you may have your favorites. That's okay, too. What ever you pick, just get off your butt and dance!!! <BR> <BR> <link>www.youtube.com/watch?v=hvKyBcCDOB4&<BR>amp;list=RDEMwHzaVDOpAMl_KzagcoIPyA </link> <BR> <BR> <link>www.youtube.com/watch?v=mcejqFCHuXE </link> Fri, 6 Apr 2018 09:48:11 EST QFC 4/5/18 - Total Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68823242 Hi team! <BR> I know it's late, so you can save this for another day if you like. This is Part 2 of Coach Nichol's Total Body Workout. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=425 </link> Thu, 5 Apr 2018 17:01:47 EST QFC 3/4/18 - Cardio! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68814383 Hello team! <BR> My fur baby kept me up due to a front that came thru in the wee hours. That's why I'm a bit late getting here. Today's challenge is to do some cardio. Your choice, be it walking, jogging, running, dancing, etc.! Make sure to do at least 15 minutes worth! Have an awesome day! Wed, 4 Apr 2018 12:26:23 EST QFC 4/3/18 - Total Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68805287 Hello team, <BR> Today we'll do something a little different, a total body workout. This is part 1, we'll do the 2nd part a bit later. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=435 </link> Tue, 3 Apr 2018 03:06:07 EST QFC 4/2/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68796437 Hello team! <BR> I hope you enjoyed your day off. Today we're do some cardio. Your choice, as long as it's at least 15 minutes worth. Enjoy your day! Sun, 1 Apr 2018 20:31:24 EST QFC 3/31/18 - Seated Chair Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68788879 Hi team! <BR> I had good intentions of getting this posted sooner. But when my meds kicked in, it didn't happen. This is one we've done before, but that's okay. Practice makes perfect, right? I don't know about you, but I'm no where near that yet! Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=633 </link> <BR> <BR> P.S. <BR> Tomorrow is our day off, or a make up day. Your choice! Sat, 31 Mar 2018 12:46:31 EST QFC 3/30/18 - Torch the Fat! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68778920 Hello team! <BR> I don't know if you get the Spark emails or not. I got this in one today and it looks to be a great workout. Always remember to modify when needed. It helps that there is someone doing just that in the video. I hope you enjoy this! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=29&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=exercise-of-the-day </link> Thu, 29 Mar 2018 19:25:38 EST QFC 3/29/18 - Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68773224 Hello team! <BR> Well we can't neglect our core now can we. We need a strong one to perform so many activities throughout our day. Please modify as needed. Don't over exert yourself. And do only what you can. This is NOT a competition. <BR> <BR> Banana <BR> Back Extention <BR> Crunches <BR> Side Bends with Dumbbells <BR> Bridges <BR> Plank (modifeid) Wed, 28 Mar 2018 21:06:18 EST QFC 3/28/18 - Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68767590 Hello team, <BR> I don't know about you, but my quads were burning from those exercises! Today we'll work on our arms with this 9 minute workout with Coach Nichol! Enjoy! <BR> <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=647 </link> Tue, 27 Mar 2018 22:50:59 EST QFC 3/27/18 - Quad workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68760613 Hi team! <BR> I thought we'd work on our quads today. I'd like you to do 3 sets of 15 reps per <BR> exercise. Warm up before and cool down afterward. And always modify when necessary. <BR> <BR> Squats <BR> Skater squats <BR> Front lunge <BR> Lateral lunge Mon, 26 Mar 2018 18:36:33 EST QFC 3/26/18 - Circuit workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68755233 Hello team, <BR> No need to fear the term 'circuit'. I think you'll enjoy this article and the workout it contains. Our good friend Jessica Smith is featured in it. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=your_excuseproof_workout_plan </link> Sun, 25 Mar 2018 21:16:57 EST QFC 3/24/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68748418 Hi team, <BR> I was away from my computer that's why this is so late. Today's challenge is Cardio. It must be at least 15 min. in duration. Tomorrow is a rest day! Sat, 24 Mar 2018 15:29:11 EST QFC 3/23/18 - Butt Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68738664 Hi team, <BR> It's time to work on our glutemus maximus, in other words our butts! Coach Nichol gives us 4 nice moves in this article. Let's shoot for 3 reps of 15 sets. <em>417</em> <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/fitness_articles.asp?ID=1947 </link> Thu, 22 Mar 2018 20:44:01 EST QFC 3/22/18 - Simplify, simplify, simplify! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68736659 Hello team, <BR> So sorry I wasn't on earlier. I had an early morning appointment that couldn't be avoided. That said, here's another video from Jessica Smith about The value of simplicity. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=p5hxVAmy5cM&<BR>amp;index=10&amp;list=PLe5P3ayTEj7YPnh<BR>OvDcMI3LA4jmA_Cx9Q&amp;t=25s&amp;utm_s<BR>ource=Jessica+Smith&amp;utm_campaign=9<BR>8a610d4b7-EMAIL_CAMPAIGN_2016_10_27&am<BR>p;utm_medium=email&amp;utm_term=0_c233<BR>0f682e-98a610d4b7-345562217 <... Thu, 22 Mar 2018 12:23:33 EST QFC 3/21/18 - Refit Wednesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68727765 Hello team! <BR> I think you're gonna like this one! If you can't follow the moves make your own! <BR> <BR> <link>www.youtube.com/watch?v=ZxLcV4pK1k0&<BR>amp;mc_cid=5319b0c17d&amp;mc_eid=de39e<BR>a8d5b </link> Wed, 21 Mar 2018 06:06:45 EST QFC 3/20/18 - Go for a walk!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68723092 Good morning team! <BR> It's the first day of spring! I know that some of you are not experiencing the beautiful spring weather yet, but for those of you who are, get out there and enjoy the day with a nice walk! Let's aim for at least 15 minutes. Those of you who can't get out there, here's a 15 minute WATP video. <BR> <BR> <link>www.youtube.com/watch?v=KCe3ZS7pAC4&<BR>amp;t=37s </link> <BR> <BR> Have a great day everyone!!! Tue, 20 Mar 2018 09:38:33 EST QFC 3/19/18 - Step ups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68717271 Hi team! <BR> Slowly but surely my body aches are going away. Let's do 100 step ups! I already did. Have a great day!!! Mon, 19 Mar 2018 13:32:54 EST QFC 3/18/18 - Rest Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68706277 Hi team! <BR> I don't know about any of you, but I need the rest! Of course you can make it a 'catch up' day, if you like. Enjoy your day! <BR> Sat, 17 Mar 2018 21:56:04 EST QFC 3/17/18 - Take a Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68700482 Hello Team! <BR> Let's go for a walk! Whether indoors or out, let's buy out at least 15 minutes to move those legs! If you can walk outdoors today, take in the fresh air and count your many blessings. If you walk indoors, you can STILL count those blessings! Fri, 16 Mar 2018 22:40:07 EST QFC 3/15/18 - Lower Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68698400 Hi team, <BR> I am so very sorry for not posting this sooner. I fell and hurt myself yesterday afternoon while out walking. Needless to say I did not want to get out of bed today. Let's do a Lower Body Sculpt with Coach Nichol. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> Fri, 16 Mar 2018 15:01:09 EST QFC 3/15/18 - Full Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68686862 Hello team, <BR> Don't let the term 'full body' scare you. This looks very doable and it's only 10 minutes long. We can handle that, right? <BR> <BR> <link>www.youtube.com/watch?v=PWEdJRRndkQ </link> Wed, 14 Mar 2018 21:11:37 EST 3/14/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68681179 Hi team! <BR> Let's rev it up with some heart pumping cardio with Jessica Smith! <BR> <BR> <link>www.youtube.com/watch?time_continue=<BR>1&amp;v=HnvyknXi7mQ </link> Tue, 13 Mar 2018 23:34:45 EST QFC 3/13/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68678268 Hi team! <BR> To honor our K-9 heroes today. Let's take a walk! Take at least a 15 minute walk today, whether it's indoors or out. Tue, 13 Mar 2018 13:38:36 EST 10 Bodyweight Training Exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x68670245 This was today's Jenny Craig 30-day Challenge: <BR> <BR> 10 Bodyweight Training Exercises You Can Do Anywhere <BR> <BR> <link>https://www.sparkpeople.com/blog/blo<BR>g.asp?post=10_bodyweight_training_exer<BR>cises_you_can_do_anywhere </link> Mon, 12 Mar 2018 09:29:10 EST QFC 3/12/18 - Upper Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68667617 Hello team! <BR> I know that a lot of us are still dealing with snow and cold temps. Warmer temps will be here soon enough. Let's work on those arms so we'll feel comfortable in those short sleeves and dare I say it? tank tops! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=304 </link> Sun, 11 Mar 2018 22:00:06 EST QFC 3/11/18 - Rest day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68661499 Hi Team! <BR> It's so nice to relax and rejuvenate oneself. But if you'd like to do any of the workouts that you missed or would like to repeat, by all means, do so! Sat, 10 Mar 2018 20:02:36 EST Desk-Defying Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x68658406 I've been doing a 30-day challenge and this was today's: <BR> <BR> <link>https://www.sparkpeople.com/blog/blo<BR>g.asp?post=the_deskdefying_workout_plan </link> <BR> <BR> Just thought some of us might be interested. <BR> <BR> Have a great day! Sat, 10 Mar 2018 08:20:01 EST QFC 3/10/18 - Extra cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68656380 Hi team! <BR> Let's get some extra cardio in today. That means this is added to cardio you have already done. Okay? Okay! Have a great day! Don't forget to turn your clocks FORWARD before you go to bed tonight! <BR> <BR> P.S. <BR> Sunday is our rest day! Of course you can play catch up on anything you may have missed doing during the week. The choice is yours! Fri, 9 Mar 2018 22:28:45 EST QFC 3/9/18 - Latin Dance Mix Cardio Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68649547 Hello team! <BR> Have you ever heard of the Cha cha or the Salsa? Well, you're gonna love this then. It's a 10 minute video of a Latin dance cardio workout that I think you'll enjoy. <BR> <BR> <link>www.youtube.com/watch?v=ui8bZsJGrAw&<BR>amp;feature=push-u&amp;attr_tag=i8ESgv<BR>_LGZ3z1_t4-6 </link> <BR> <BR> Have fun! Thu, 8 Mar 2018 19:54:11 EST QFC 3/8/18 - Stepping Strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68643720 Hi team! <BR> Enjoy this 30 minute Stepping Strength video from Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?v=8H8iIi17WTU&<BR>amp;index=1&amp;list=PLe5P3ayTEj7ZKkJ-<BR>BrGtXxMi_8bDXC2 </link> Wed, 7 Mar 2018 22:03:43 EST QFC 3/7/18 - Dance, Dance, Dance! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68640501 Good morning! <BR> It's so lovely out today. I feel like a nice walk is in order. But before I venture out, I thought I'd gett warmed up with a bit of dancing. How about it, team? <BR> <BR> <link>https://www.youtube.com/watch?v=vxuS<BR>8v1RLLA&amp;feature=youtu.be&amp;mc_ci<BR>d=c2a53c51b7&amp;mc_eid=de39ea8d5b </link> Wed, 7 Mar 2018 10:56:52 EST QFC 3/6/18 - Belly, Buns, and Thighs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68634110 Hello team, <BR> Let's work on some of those trouble spots today! Who doesn't need help with those? Okay, maybe football players, Olympic athletes and so on. But I need some help! And maybe you do, too. Jessica Smith to the rescue! <BR> <BR> <link>https://www.youtube.com/watch?v=ivEQ<BR>N33Gzb4&amp;t=2s </link> Tue, 6 Mar 2018 11:14:58 EST 3/5/18 Metabolism Booster http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68626522 Hello team! <BR> I hope you enjoyed a RELAXING Sunday! Now it's time to get our metabolism working! <BR> <BR> <link>www.youtube.com/watch?v=OZzlo09mArk </link> Mon, 5 Mar 2018 10:36:05 EST QFC 3/3/18 - After the Burn http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68610302 This is mainly a stretching routine. I hope you'll enjoy it. <BR> <BR> <link>yourdailywalk.com/play/144970 </link> Fri, 2 Mar 2018 18:46:37 EST QFC - Fitness Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68608090 Hello ladies! <BR> Today's Challenge is a simple one. I want you to do 3 sets, 12 - 15 reps, of one ST in each category. Upper, Lower, and Core. Come back and tell us what you chose to do! Have an AWESOME day! <BR> Fri, 2 Mar 2018 11:50:46 EST 3/1/18 - Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68601636 Hello ladies, <BR> Extra cardio means at least 15 minutes ADDED to your cardio plan for the day! <BR> <BR> Happy 1st Day of March Thu, 1 Mar 2018 12:15:03 EST 2/28/18 - Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68594553 Good morning ladies! <BR> I love these ladies! They have lots of dance/exercise videos on their site! <BR> <BR> <link>www.youtube.com/watch?v=m86Kv_0g5i4&<BR>amp;t=3s </link> <BR> <BR> Enjoy! Wed, 28 Feb 2018 10:11:18 EST 2/27/18 - Lower Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68585210 Today's workout is Lower Body Sculpt with Coach Nicole <BR> <BR> I realize that some of you are not able to do this type of exercise at the moment. Please feel free to do something you can handle. No pressure here! <BR> <BR> Have an awesome day day!!! Mon, 26 Feb 2018 23:08:54 EST 2/26/18 - Upper Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68580760 Good morning! <BR> I meant to post this last night for our east coast friends. So sorry! <BR> <BR> 10 minute Upper Body Workout with Jessica Smith <BR> <BR> <link>https://www.youtube.com/watch?v=o3nk<BR>JRV6Un8 </link> <BR> <BR> Enjoy! Mon, 26 Feb 2018 09:57:48 EST 2/25/18 - Rest day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68571968 Enjoy your day!!! Sat, 24 Feb 2018 22:00:32 EST 2/23/18 Rest day or Make up day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68562506 Good morning! <BR> We're got rain here this morning so I'll be house bound today. I do have things to catch up on around here to keep me busy with some WATP videos, so today is not a total loss. <BR> <BR> Wallahalla: In lieu of your accident, I'd stick to upper body strength moves for awhile. Take good care of that knee! <em>247</em> Fri, 23 Feb 2018 10:26:23 EST QFC 2/22/18: Jennifer Smith Upper Body Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68555801 Always love walkin' and talkin' with Jennifer. This time we're going to work the upper body, too. <BR> <BR> <link>www.youtube.com/watch?list=PLe5P3ayT<BR>Ej7aejY9MC8-0S6oTqx5j0aGK&amp;time_con<BR>tinue=18&amp;v=CP59f4L0Cbo </link> <BR> <BR> Let's get to it! Thu, 22 Feb 2018 09:29:13 EST 2/21/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68546445 Here's another video from Petra Kolber. This one is Cardio for Beginners. Enjoy!!! <BR> <BR> <link>www.youtube.com/watch?v=7f3OXG2UEb8 </link> Tue, 20 Feb 2018 22:41:45 EST 2/20/18 Upper Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68539559 Upper Body Sculpt with Petra Kolber <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=304 </link> Mon, 19 Feb 2018 21:46:01 EST 2/19/18 Love and Appreciate You Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68532026 Love and Appreciate Your Body (as it is TODAY!) <BR> <BR> <link>www.youtube.com/watch?v=GyqedRxruIw </link> Sun, 18 Feb 2018 19:11:46 EST 2/18/18 Rest day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68528857 Good morning! <BR> No workouts scheduled for today! Of course, if you need to make up for any that you missed go right ahead! Have an awesome day! Sun, 18 Feb 2018 09:23:20 EST 2/17/18 - Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68522265 Good morning! <BR> Lets work on our lower body today! Hips and thighs! You can do it! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=663 </link> Sat, 17 Feb 2018 09:06:38 EST 2/16/18: Walking http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68516269 Good morning! <BR> It's another beautiful day here! Maybe the weather is good where you are and maybe not. If it is, get out there and take a 15 minute walk! If the weather's not so good, no problem. Take a walk with Leslie! <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8 </link> Fri, 16 Feb 2018 10:32:37 EST 2/15 QFC: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68509945 Today's challenge is to do 15 minutes more cardio than you would normally do today. You can add it on to the end of your regular workout or do an extra 15 minutes of something totally different at some other time during the course of your day. <BR> <BR> I plan to be out on my bike because we're having unseasonably warm weather today. <BR> <BR> Come back here and tell us what you did. <BR> <BR> Let's go! Thu, 15 Feb 2018 10:14:48 EST 2/14/18 - Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68503656 Good morning ladies! <BR> Let's work on our 'love handles' today! So appropriate with today being <em>26</em> day, right? Don't eat too much candy today! Wed, 14 Feb 2018 10:57:36 EST 2/13/18 - Arm and Shoulder Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68496644 Good morning! <BR> Let's get those arms in shape for tank top weather, with Coach Nicole's Seated Arm and Shoulder Workout! We're being a LITTLE easier on ourselves by doing a SEATED workout! Don't forget to hug yourself when you're done! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=645 </link> Tue, 13 Feb 2018 09:14:58 EST QFC 2/12/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68490654 Hi team! <BR> So sorry for not posting earlier. I just did not want to get up this morning! Ever have days like that? <BR> <BR> For today's QuickFire Challenge I want you to get moving with at least 15 minutes of EXTRA cardio. Yep, you read right, extra! That means you must do some cardio PRIOR to the 15 minutes, right? Right! Have an awesome day!!! Mon, 12 Feb 2018 11:42:00 EST QFC 2/11/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68485343 I hope you're enjoying your Sunday, resting up for another week of activity. Always remember to take time for yourselves to relax and unwind. Sun, 11 Feb 2018 17:09:25 EST QFC 2/8/18 Your Choice http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68477201 Good morning! <BR> I hope you're enjoying your weekend so far. Today is about you, what will you do for exercise today? Yes, you heard right, it's your choice,it's up to you. Whether you chose cardio, strength training, or just enjoying a favorite ACTivity. It's up to you, the sky's the limit! <BR> <BR> Come back and tell us what you did! Oh, and don't forget, tomorrow is a rest or makeup day! Sat, 10 Feb 2018 10:27:10 EST QFC 2/9/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68470952 Good morning ladies! <BR> <BR> Today is about finding our focus with this Feel Good Fusion with Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?v=hUEuL1azJlQ&<BR>amp;index=5&amp;t=25s&amp;list=PLe5P3a<BR>yTEj7aR3hycQGP5I4eXG_p7dQAI&amp;utm_so<BR>urce=Jessica+Smith&amp;utm_campaign=6d<BR>29255b54-EMAIL_CAMPAIGN_2016_10_27&amp<BR>;utm_medium=email&amp;utm_term=0_c2330<BR>f682e-6d29255b54-345562217 </link> <BR> <BR> I hope you like it as much as I did. Fri, 9 Feb 2018 09:52:21 EST QFC - 2/8 Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68464931 Good morning! <BR> I trust you're having a great day! We all want beautiful legs, right? So, let's work on them with <BR> a Lower Body Workout with Petra Kolber! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=303 </link> Thu, 8 Feb 2018 10:07:08 EST QFC _ Cardio! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68457989 Good morning, ladies! <BR> Today's workout is Challengers choice BUT!!! it must be a cardio workout. <BR> Try and 15 minutes or more of any type of cardio. The sky's the limit. Come back and tell us what you did! <BR> <BR> <em>312</em> <em>315</em> <em>332</em> <em>237</em> <em>353</em> <em>355</em> <em>311</em> <BR> <BR> Wed, 7 Feb 2018 09:59:30 EST QFC - Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68450904 Good morning ladies! <BR> I know that some of you celebrated a little too much for the Eagles win. Now you know those boys have abs like a rock. Let's see if we can chisle our abs a bit, too, with Coach Nichols Seated Core Workout! You know you want this! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=623 </link> Tue, 6 Feb 2018 09:34:10 EST 2/5/18 Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68444555 Good morning! I hope you had a great weekend! Let's get those arms in shape! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=647 </link> Mon, 5 Feb 2018 11:38:11 EST QFC 2/3/18: Go, You Chicken Fat, Go! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68430642 I remember being in elementary school, way back in the early 1960's. This song was recorded and distributed to schools as part of President Kennedy's focus on fitness (You didn't think Michelle Obama came first, did you?). Does anyone else remember this: <BR> <BR> <link>www.youtube.com/watch?v=IeA2OBEApnM </link> <BR> <BR> Have FUN! Sat, 3 Feb 2018 09:28:06 EST QFC 2/2/18: QuickFire Bandstand http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68420539 Enjoy a 15-minute QuickFire Bandstand! <BR> <BR> Crank up your party playlist!. <BR> <BR> Then, hit the floor and dance for 15-minutes. <BR> <BR> Be sure to come back and tell us some of the songs you grooved to. <BR> <BR> Everybody . . . it's time to "get down"! <BR> <BR> <em>353</em> <em>354</em> <em>355</em> <em>353</em> <em>354</em> <em>355</em> <em>353</em> <em>354</em> <em>355</em> Thu, 1 Feb 2018 19:07:23 EST 2/1/18 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68417781 Good morning! Let's get those abs in shape! <BR> <BR> Core Workout with Coach Nocole <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=631 </link> Thu, 1 Feb 2018 10:25:06 EST QFC 1/31/18 Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68410822 Good morning eveyone! <BR> <BR> Lower Body Workout with Petra Kolber! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=303 </link> Wed, 31 Jan 2018 09:49:51 EST QFC 1/30/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68404226 Good morning! <BR> <BR> Let's get this week off to a great start with an Upper Body Workout with Petra Kolber!!! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=304 </link> Tue, 30 Jan 2018 09:49:22 EST QFC 1/29/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68398361 At least 15 minutes of cardio of your choice. Come back and tell us what you did! Mon, 29 Jan 2018 12:50:05 EST QFC 1/28/18 Rest Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68387464 <em>244</em> We made it thru another week! You ladies are AWESOME! <BR> <BR> Take the day off, or do any exercises you mised (optional) Sat, 27 Jan 2018 19:51:20 EST QFC 1/27/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68384640 Core Workout with Coach Nicole <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=624 </link> <BR> <BR> <em>306</em> Sat, 27 Jan 2018 10:42:09 EST QFC 1/26/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68379019 Lower Body Workout with Coach Nicole <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> Fri, 26 Jan 2018 13:05:10 EST QFC 1/25/18 -- QuickFire Bandstand http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68371647 Today's challenge should be fun: Enjoy a 15-minute QuickFire Bandstand (I sure hope there are enough people here that know what American Bandstand was). <BR> <BR> Put on your favorite records (yes, that's what we had, back in the day). Make sure they have a good beat and that you can dance to them. <BR> <BR> Then, hit the floor and dance for 15-minutes. <BR> <BR> Be sure to come back and tell us some of the songs you grooved to. <BR> <BR> Everybody . . . it's time to "get down"! <BR> <B... Thu, 25 Jan 2018 10:02:53 EST QFC 1/24/18: Lower Body ST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68364761 Here we go! <BR> <BR> ST for the Lower Body. <BR> <BR> Aim for 3 sets of 8-12 for each exercise, modifying or substituting as needed for your body and level of fitness. Remain injury-free. <BR> <BR> If you don't have dumbbells, use soup cans or do the moves without weights. <BR> <BR> Then, be sure to report back. <BR> <BR> Here are your links: <BR> <BR> Deadlifts with Dumbbells <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=19 </link> <BR> <BR> Forward Lunges ... Wed, 24 Jan 2018 08:35:23 EST QFC 1/23/18: Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68357555 Today's challenge is to add 15 minutes of cardio to your workout. If you typically don't do cardio, take a 15 minute walk. Ride a bike for 15 minutes. Jog. Jump rope. Dance in your kitchen. Do the video linked here. Your choice, just move for 15 and then lets us know what you did. <BR> <BR> <link>www.youtube.com/watch?v=ft2igv0Czjg </link> <BR> <BR> We've got this! Tue, 23 Jan 2018 08:33:11 EST 1/22/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68351626 Upper Body Workout: Seated Arm and Shoulder Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=645 </link> Mon, 22 Jan 2018 10:13:43 EST QFC 1/21/18: Make Up Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68344289 No formal challenge today except to "make up" a challenge that you missed earlier in the week. Otherwise, today is a QFC day of rest. <BR> <BR> You are all doing great and I appreciate your commitment to the team and, more importantly, your commitment to being health for yourselves. <BR> <BR> Way to go! Sun, 21 Jan 2018 09:27:39 EST QFC 1/20/18: Challengers' Choice! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68338307 <img src="http://photosaws.sparkpeople.com/guid/2170e4c5-b9b1-47de-b42e-ef82de3b9174.jpg"> <BR> <BR> Challengers' Choice: <BR> <BR> Today you get to do a fitness challenge OF YOUR CHOICE. It can be your favorite workout that we've done here, something you've already been doing on your own that you really like or find beneficial, or something completely new that you want to try out. The catch is that whatever you choose should take about 15 minutes to complete AND you have to come back he... Sat, 20 Jan 2018 09:41:58 EST QFC 1/19/18: EXTRA Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68330965 Your challenge for today: <BR> <BR> Add 15 minutes to your regular cardio <BR> <BR> OR <BR> <BR> Do this Jessica Smith, walk at home video: <link>www.youtube.com/watch?v=PLqDUsh17o0&<BR>amp;t=211s </link> <BR> <BR> You've got this! Fri, 19 Jan 2018 08:30:43 EST QFC 1/18/18: Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68324816 Today's challenge 5 exercises to strengthen our lower body. <BR> <BR> As always, warm-up first. Then, aim for 3 sets of 12-15 for each exercise. <BR> <BR> Feel free to modify/substitute as necessary for your level of fitness and body. This team is an injury-free zone! <BR> <BR> Here are your links: <BR> <BR> Squats <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Lateral Lunges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise... Thu, 18 Jan 2018 09:44:16 EST 1/16/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68318072 Get off your butt and DANCE! <BR> <BR> <link>www.youtube.com/watch?v=EhJq6JzOsKY </link> Wed, 17 Jan 2018 10:19:13 EST QFC 1/16/18: Walk a Mile & Sculpt Your Arms http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68310697 This article/video showed up on my start page this morning.It's another Jessica Smith workout and I've had generally good feedback about her other videos, so I thought we might give this a shot. It's a bit longer than most of our others (20 minutes) and it looks tough (at least, for me), but I think we can do it. <BR> <BR> Here's your link to the article and video: <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=sculpt_step_with_this_1mile_upper_b<BR>ody_circuit_walk </link> <BR> <BR>... Tue, 16 Jan 2018 10:17:38 EST QFC 1/15/18: Abs work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68303067 Let's work those abs today! A strong core supports the back and looks great come summer. <BR> <BR> Aim for 3 sets of 12 - 15 reps for each exercise. <BR> <BR> REMEMBER: SUBSTITUTE/MODIFY AS NECESSARY FOR YOUR BODY AND LEVEL OF FITNESS.THE IS AN INJURY-FREE TEAM. <BR> <BR> Here are your links: <BR> <BR> Plank or Modified Plank <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=141 </link> <BR> <BR> Bridges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exe... Mon, 15 Jan 2018 09:43:08 EST QFC 1/13/18: Let's STRETCH! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68290381 Some nice easy stretches to finish the week and, as a bonus, a chart of stretches for people who sit at a desk/computer for long periods of time. Here are your links: <BR> <BR> Triangle Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=283 </link> <BR> <BR> Standing Shoulder Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=54 </link> <BR> <BR> Seated Forward Bend <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=291 </l... Sat, 13 Jan 2018 10:04:47 EST 1/12/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68284830 How about a fast walk with Leslie Sansone? <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8 </link> Fri, 12 Jan 2018 13:51:32 EST QFC 1/11/18: EXTRA Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68276812 Yep! It's cardio day again. <BR> <BR> 15 EXTRA minutes. <BR> <BR> Do a video at home: <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> Or <BR> <BR> Take a walk with your dog or your kids or your ever-loving spouse. <BR> <BR> Take a bike ride. <BR> <BR> Whatever makes you happy. <BR> <BR> Just move (and report back!)! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/21749fc7-12ad-479a-8de6-9c459dca1f46.gif"> Thu, 11 Jan 2018 10:28:03 EST QFC 1/10/18: Abs Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68269119 Let's work that core! <BR> <BR> As usual, aim for 3 sets of 10-15 for each exercise, with modifications/substitutions, as needed. No injuries, please. <BR> <BR> Then, report back. <BR> <BR> Here's are your links: <BR> <BR> Pendulum <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> Dolphin Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <BR> Modified Side Plank <link>www.sparkpeople.com/resource/ex... Wed, 10 Jan 2018 08:51:22 EST QFC 1/9/18: Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68262973 Today's challenge is to do 15 minutes of EXTRA cardio. We can do this! Don't forget to report back! Tue, 9 Jan 2018 10:14:24 EST QFC 1/8/18: Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68254933 Here we go! Aim for 3 reps of 12 -- 15 each, with substitutions and modifications as necessary to prevent injury. Then, report back here. <BR> <BR> Dumbbell Chest Press <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> Dumbbell Lateral Raises <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Dumbbell Flys <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=155 </link> <BR> <BR> Seated Dumbb... Mon, 8 Jan 2018 09:12:26 EST QFC 1/6/18: Hips, Thighs, & Glutes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68241067 Today's QFC challenge sure is QUICK -- only 6 minutes! <BR> <BR> Here's your link to a video workout for your hips, thighs, &amp; glutes: <link>www.sparkpeople.tv/video.asp?id=665 </link> <BR> <BR> Everyone should be able to fit this into their day. <BR> <BR> Let's do it! Sat, 6 Jan 2018 10:35:02 EST QFC 1/5/18: Dance Party! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68234662 Today's challenge should be a fun one! Let's have a 15-minute dance party! <BR> <BR> Pick out your favorite dance songs and dance your way to 15-minutes of cardio. I'm figuring that should be about 5 songs. When you're done, come back and tell us what songs were on your dance party playlist! <BR> <BR> Come on! Let's "Get the Party Started"! Fri, 5 Jan 2018 10:58:12 EST QFC 1/4/2018: Lower Body Sculpt Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68227036 Today's challenge is to complete your regular cardio AND do the 9-minute Lower Body Sculpt Workout: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> <BR> <BR> Feel free to modify/substitute as necessary. Be safe. <BR> <BR> Don't forget to report back. Thu, 4 Jan 2018 10:13:34 EST QFC 1/3/18: Abs workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68220356 Here's a very short abs workout video, complete with a short article for people with back problems. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_best_abs_exercises_that_wont_hu<BR>rt_your_back </link> <BR> <BR> Think of this as a jackpot day: You get to improve your muscle tone while earning 5 extra sparkpoints for reading the article. <BR> <BR> As an extra bonus: anyone who posts what they did for cardio today when they come back and tells us they did the abs work... Wed, 3 Jan 2018 10:48:06 EST 1/2/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68213225 Are you ready for some cardio? <BR> <BR> 15-Minute Quick Cardio Workout <BR> <BR> <link>www.youtube.com/watch?v=HnvyknXi7mQ&<BR>amp;feature=push-u&amp;attr_tag=9jOWlV<BR>X25v7lOwE5-6 </link> <BR> <BR> Quick fire challenge for the day. 3 sets of 15 reps each <BR> <BR> Standing leg abductions <BR> Standing leg adductions <BR> Standing calf raises on step. (Any step with do, indoors or out.) Tue, 2 Jan 2018 11:07:10 EST This & That Challenge: Challenge Yourself! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x68212502 Today's "This &amp; That Challenge" is to challenge yourself by joining one of SP's challenges and reporting back here on what you've joined and, as the month progresses, how you're doing. <BR> <BR> I've joined 2 challenges: Official January Jumpstart Fitness Challenge and the 28-Day Smart Snacking Challenge. <BR> <BR> Let's see what we can do! Tue, 2 Jan 2018 09:58:21 EST 1/1/18 Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68206202 This Year, be Your Own Success Story!!! <BR> <BR> 2018 is here and SparkPeople is here for you. You deserve to get fit and feel good about yourself, and we have everything you need to make it easier to achieve your resolutions this year. <BR> <BR> Get ready to change your snacking habits for the better! Our very own Coach Jen put together a brand new 28-Day Smart Snacking Challenge, just in time for the new year: the 28-Day 'Smart Snacking' Challenge! Hurry up and join this challenge to ma... Mon, 1 Jan 2018 13:07:18 EST 12/31/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68199117 Since this is the end of 2017, I thought this article could be of help for those of us who've made resolutions or goals for 2018: <BR> <BR> <link>www.sparkpeople.com/resource/motivat<BR>ion_articles.asp?id=1979 </link> <BR> <BR> Please feel free to share these with the rest of us! Sun, 31 Dec 2017 13:36:29 EST 12/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68158412 CELEBRATE YOUR SUCCESS SUNDAY <BR> <BR> Plan for a treat now and then. Just because you're eating healthy doesn't mean you <BR> can't make room for the foods you in enjoy. <BR> <BR> Make a list of 5 non-scale victories from the past month. The scale shouldn't be your <BR> only measure of success. <BR> <BR> Yoga Meditation and Stretch <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=323 </link> Sun, 24 Dec 2017 11:10:33 EST 12/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68152482 SMALL CHANGES SATURDAY <BR> <BR> Use smaller plates. It makes food portions appear larger which can be more mentally <BR> satisfying. <BR> <BR> Clean out your closet. Get rid of all of the bigger clothes that no longer fit you <BR> so you're always looking torward the smaller sizes to come! <BR> <BR> Jump Start Cardio Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=639 </link> Sat, 23 Dec 2017 08:41:50 EST 12/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68147656 FIGHT TO THE FINISH <BR> <BR> Don't skip meals. Even if you're over your calorie budget for the day, it's better to <BR> eat something small to keep the metabolism going. <BR> <BR> Make a list of 5 things you're thankful for this holiday season. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=635 </link> Fri, 22 Dec 2017 09:24:59 EST 12/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68141993 THINK IT THROUGH THURSDAY <BR> <BR> If you're going to a party and aren't sure what's being served, bring a healthy dish. <BR> You're helping the host and also helping yourself to have at least one option to chose <BR> if hunger hits. <BR> <BR> Start a daily journal to reflect on the ups and downs of your healthy living journey. <BR> Sometimes it helps to get your feelings out on paper. <BR> <BR> Bodyweight Strength Workout <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articl... Thu, 21 Dec 2017 09:33:14 EST 12/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68136974 WILLPOWER WEDNESDAY <BR> <BR> Replace oil with applesauce in your favorite banana bread or top your taco with a <BR> dollop of Greek yogurt instead of sour cream. There are easy ways to save calories <BR> without sacrificing flavor. <BR> <BR> Engage in some positive self-talk. A mental pep-talk might be just what you need to <BR> stay on track. <BR> <BR> Rest day! Ether take the day off or plan some light activity. Wed, 20 Dec 2017 10:14:33 EST 12/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68130892 TAKE IT UP A NOTCH TUESDAY <BR> <BR> Pack an emergency snack in your bag. When hunger strikes, you'll be ready. <BR> <BR> Create a vision collage outlining what you want to accomplish. It's a powerful <BR> tool to help you visualize your future and make your goals a reality. <BR> <BR> Fat-Blasting, Full-Body Routine <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=158 </link> Tue, 19 Dec 2017 10:20:05 EST 12/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68125728 MAKE A CHANGE MONDAY <BR> <BR> Drink more water. Sometimes that extra glass can keep you from snacking between meals. <BR> <BR> Learn from your mistakes. No one is perfect, so figure out how to prevent it from <BR> happening again next time and move forward. <BR> <BR> Zero-Equipment Cardio Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_quick_zeroequipment_cardio_workout </link> Mon, 18 Dec 2017 11:07:45 EST 12/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68120134 STRETCH IT OUT SUNDAY <BR> <BR> Be sure to get your 5-9 servings of fruit and veggies today. Note how that makes you <BR> feel and if it helps you avoid temptation. <BR> <BR> Give yourself a pep talk. Take a deep breath and recognize all of the positive things <BR> yo've done this week. <BR> <BR> 10 Minute Full Body Flexability Stretches <BR> <BR> <link>www.youtube.com/watch?v=9jAyRP0bqKA </link> Sun, 17 Dec 2017 11:52:21 EST Weight loss goals? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68118178 Remember it's not about the # on the scale but about what you learn along the way 😀 Sun, 17 Dec 2017 05:37:44 EST 12/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68114405 SMART SUBSTITUTIONS SATURDAY <BR> <BR> Been craving one of your favorite foods lately? Find a substitution or plan for a <BR> portioon in your calorie budget. <BR> <BR> Create a plan for getting back on track if you fall off the wagon. Don't let one small <BR> slip-up dreal all your hard work. <BR> <BR> Bootcamp: 10-minute Cardido Kick Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=637w<BR>ww.sparkpeople.tv/video.asp?id=637 </link> Sat, 16 Dec 2017 10:50:58 EST 12/15/2017 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68109137 FOCUS ON THE BASICS FRIDAY <BR> <BR> Plan your meals ahead today. Tonight, reflect on whether or not it helped you stay on <BR> track. <BR> <BR> Set 2-3 small goals to work toward over the week. Small changes can create the <BR> momentum for big results. <BR> <BR> Full-Body Time Saving Strength Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_fullbody_exercises_that_save_you_<BR>time </link> Fri, 15 Dec 2017 10:34:46 EST 12/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68103451 THROW A PARTY THURSDAY <BR> <BR> Attending or hosting a holiday party? Plan your strategy to stay on track and practice <BR> your "no, thank you" response to help you stick to the plan. <BR> <BR> Reward your hard work. It's important to pat yourself on the back now and then! <BR> <BR> Dance and Be Fit <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=315 </link> Thu, 14 Dec 2017 09:57:22 EST 12/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68097743 WORK OUT THE KINKS WEDNESDAY <BR> <BR> Slow down. Take a few extra minutes at mealtime to focus on chewing each bite and recognizing feelings of fullness. <BR> <BR> Lose the guilt. What matters isn't that you fell down, but that instead of staying down, you got up and <BR> started again. <BR> <BR> Rest day! Either take the day off or plan for some light activity. Wed, 13 Dec 2017 10:08:07 EST 12/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68092475 TRY SOMETHING NEW TUESDAY <BR> <BR> Try a new healthy recipe. SparkRecipes has thousands of ideas to get you started. <BR> <BR> Find a weekly check-in buddy or support team. Whether in-person or online, this is <BR> someone who will celebrate your victories and give you a kick in the pants when you <BR> need it the mose! <BR> <BR> 20-Minute Dumbbell Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=673 </link> Tue, 12 Dec 2017 10:58:16 EST 12/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68086151 MAINTAIN THE MOMENTUM MONDAY <BR> <BR> Track your food. Why? <BR> <BR> It Forces You to See What You’re Eating (and How Many Calories It Amounts To) <BR> If you’re like most people who have tried to lose weight before, then you know how frustrating it can be to work your hardest to prepare healthy food at home, ditch the fast food, and sweat it out at the gym, only to notice that you’re not dropping many pounds despite your effort. There is a simple reason for this weight loss pitfall: you’... Mon, 11 Dec 2017 10:11:13 EST STRETCH IT OUT SUNDAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68080167 STRETCH IT OUT SUNDAY <BR> <BR> Besure to get your 5-9 servings of fruits and veggies today. <BR> <BR> How many fruits and vegetables did you eat yesterday? Hmmm … if you can count on one hand, then I have a few tips for you! The new MyPlate icon from the USDA recommends filling HALF your plate with colorful fruits and vegetables at every meal! Using the MyPlate icon as an example for meal planning and food portion sizes helps increase produce consumption. Fruits and veggies are low in calo... Sun, 10 Dec 2017 10:40:50 EST 12/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68075556 SMART SUBSTITUTIONS SATURDAY <BR> <BR> Part of dieting means making smart choices as well as sacrifices when it comes to your favorite foods. If you love a certain food flavor or texture and are struggling to avoid eating it, consider substituting it for a similar food that is less fattening and healthier. <BR> <BR> Here are a few substitution suggestions that will allow you to enjoy certain aspects of your favorite foods without actually eating them. Try some of these foods and watch how f... Sat, 9 Dec 2017 12:26:24 EST This & That Challenge: Take a picture . . . http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x68074294 Cook a healthy meal (breakfast, lunch, or dinner) and take a picture of it before you eat it. Then, come back here and post the picture. <BR> <BR> <em>388</em> Sat, 9 Dec 2017 08:51:58 EST 12/8/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68067653 FOCUS ON THE BASICS FRIDAY <BR> <BR> It is easy to lose your focus after you have been on a diet for a few weeks or months. The tedium of trying to make good choices day after day, combined with the inevitable cookies and cakes that seem to come your way, make it easy to lose focus and just give up. Before you give up completely, spend a few minutes refocusing on your reasons for losing weight. Develop strategies and learn new techniques that will help you continue on your quest to lose weig... Fri, 8 Dec 2017 02:42:00 EST 12/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68060901 THINK IT THROUGH THURSDAY <BR> <BR> If you're going to a party and aren't sure what's being served, bring a healthy dish. <BR> You're helping the host and also helping yourself to have at least one option to <BR> choose if hunger hits. <BR> <BR> Start a daily journal to reflect on the ups and downs of your healthy living journey. <BR> Sometimes it helps to get your feelings out on paper. <BR> <BR> Bodyweight Strength Workout <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_arti... Wed, 6 Dec 2017 23:31:55 EST 12/6/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68057247 WILLPOWER WEDNESDAY <BR> <BR> Replace oil with applesauce in your favorite banana bread or top your taco with a <BR> dollop of Grek yogurt instead of sour cream. Thease are easy ways to save calories <BR> without sacrificing flavor. <BR> <BR> Engage in some powerful self-talk. A mental pep-talk might be just what you need to <BR> stay on track. <BR> <BR> Rest day! Either take the day off or plan some light activity. Wed, 6 Dec 2017 10:40:09 EST 12/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68051588 TAKE IT UP A NOTCH TUESDAY <BR> <BR> Pack an emergency snack in your bag. When hunger strikes, you'll be ready. <BR> <BR> Create a vision collage outlining what you want to accomplish. It's a powerful tool to <BR> help you visualize your future and make your goals a reality. <BR> <BR> Fat-Blasting, Full-Body Routine <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=158 </link> Tue, 5 Dec 2017 12:13:52 EST 12/4/2017 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68044528 MAKE A CHANGE MONDAY <BR> <BR> Drink more water. Sometimes that extra glass can keep you from snacking between meals. <BR> <BR> Learn from your mistakes. No one is perfect, so figure out how to prevent it from <BR> happening again next time and move forward. <BR> <BR> Zero-Equipment Cardio Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_quick_zeroequipment_cardio_workout </link> Mon, 4 Dec 2017 10:41:22 EST 12/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68038320 CELEBRATE YOUR SUCCESS SUNDAY <BR> <BR> Plan for a treat now and then. Just because you're eating healthy doesn't mean you <BR> can't make room for the foods you enjoy. <BR> <BR> Make a list of 5 non-scale victories from the past month. The scale shouldn't be your <BR> only measure of success. <BR> <BR> Yoga Meditation and Stretch <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=323 </link> Sun, 3 Dec 2017 10:49:26 EST 12/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68032098 SMALL CHANGES SATURDAY <BR> <BR> Use smaller plates. It makes food portions appear larger which can be mentally satisfying. <BR> <BR> Clean out your closet. Get rid of all the bigger clothes that no longer fit so you're <BR> always looking toward smaller sizes to come! <BR> <BR> Jump Start Cardio Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=639 </link> Sat, 2 Dec 2017 09:58:12 EST 12/1/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68026299 FIGHT TO THE FINISH FRIDAY <BR> <BR> Don't skip meals, even if you're over your calorie budget for the day, it's better to eat something small to keep the metabolism going. <BR> <BR> Make a list of 5 things you're thankful for this holiday season. <BR> <BR> Cardio Kickboxing Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=635 </link> Fri, 1 Dec 2017 10:59:26 EST 11/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68020127 THROW A PARTY THURSDAY <BR> <BR> Attending or hosting a holiday party? Plan your strategy to stay on track and practice <BR> your "no, thank you" response to help you stick to the plan. <BR> <BR> Reward your hard work. It's important to pat yourself on the back now and then! <BR> <BR> Dance and Be Fit <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=315 </link> Thu, 30 Nov 2017 10:38:20 EST This & That Challenge: Name 3 . . . http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x68013924 Your This and That Challenge for today is to name 3 of your best qualities. It's often difficult for us to see what good about ourselves and to own it. It might be that our self-esteem is so low that we truly can't see our good qualities or that we do know what our qualities are but won't name them for fear of appearing conceited. <BR> <BR> Whatever the reason, toss it out the window and own your greatness today! If you really can't think of anything, as someone who loves you to name them fo... Wed, 29 Nov 2017 09:35:16 EST 11/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68013917 WORK THE KINKS OUT WEDNESDAY <BR> <BR> Slow down down. Take a few extar minutes at mealtime to focus on chewing each bite and <BR> recognizing feelings of fullness. <BR> <BR> Lose the guilt. What matters isn't that you fell down, but that instead of staying <BR> down, you got back up and started again. <BR> <BR> Rest day! Either take the day off or plan for some light activity. Wed, 29 Nov 2017 09:34:16 EST 11/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68007641 TRY SOMETHING NEW TUESDAY <BR> <BR> Try a new recipe. SparkRecipes has thousands of ideas to get you started! <BR> <BR> Find a weekly check-in buddy. Whether in-person or online, this is someone who will <BR> celebrate your victories and give you a kick in the pants when you need it most! <BR> <BR> 20-Minute Dumbbell Workout <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=673 </link> Tue, 28 Nov 2017 09:21:10 EST 11/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68001229 MAINTAIN THE MOMENTUM MONDAY <BR> <BR> Track your food daily to keep youself honet about how much you're really eating. I bite here and a taste there can really add up. <BR> <BR> Visualize how you'll feel on January 1st if you follow thru with your plan. You'll be that much closer to reaching your ultimate goal! <BR> <BR> Walking Workout With Intervals <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1221 </link> Mon, 27 Nov 2017 09:06:21 EST 11/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67995882 STRETCH IT OUT SUNDAY <BR> <BR> Be sure to get your 5-9 servings of fruits and veggies today. Note how that makes you feel and if it helps you avoid temptation. <BR> <BR> Give yourself a pep talk. Take a deep breath and recognize al the positive things you've done this week. <BR> <BR> Yoga Lengthen and Strengthen <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=149 </link> Sun, 26 Nov 2017 10:47:21 EST 11/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67989088 SMART SUBSTITUTIONS SATURDAY <BR> <BR> Been craving one of you favorite foods lately? Find a healthy or plan for a <BR> portion in your calorie budget. <BR> <BR> Create a plan for getting back on track if you fall off the wagon. Don't let <BR> one small slip-up derail all of your hard work. <BR> <BR> Low-Impact HIIT Cardio Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=high_intensity_lowimpact_do_anywher<BR>e_cardio_workout </link> Sat, 25 Nov 2017 08:49:48 EST 11/24/2017 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67982644 FOCUS ON THE BASICS FRIDAY <BR> <BR> Plan your meals ahead today. Tonight, reflect on whether or not it helped you stay on <BR> track. <BR> Set 2-3 small goals to work toward over the next week. Small changes can create the <BR> momentum for big results. <BR> <BR> Full-Body Time-Saving Strength Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_fullbody_exercises_that_save_you_<BR>time </link> Fri, 24 Nov 2017 07:53:20 EST QFC 11/22/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67972641 Let's build some strength in our lower body! <BR> <BR> After you warm up, do 3 sets of 8-15 reps each, with or without dumbbells or modifications, as it suits your needs (in other words, no injuries here): <BR> <BR> Dead Lifts with Dumbbells <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=19 </link> <BR> <BR> Lunges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Lying Abductions <link>www.sparkpeople.com/resource/ex... Wed, 22 Nov 2017 10:36:39 EST QFC 11/21/17: 15-Minutes of Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67966191 Another extra cardio day is upon us. <BR> <BR> Take an extra 15-minute walk sometime during your day. <BR> <BR> Add those 15 to your regular cardio for the day. <BR> <BR> Or, do this short Biggest Loser video at home: <link>www.youtube.com/watch?v=09QJRnw7vXQ </link> <BR> <BR> Don't forget to report back. <BR> <BR> Let's get it done! Tue, 21 Nov 2017 09:31:43 EST New This & That Challenge! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x67966160 Here's a challenge that should be easy to complete in just a minute or two: Read and comment on a QFC team member's blog. Try and make it someone that you don't know. If you look down the right side of the team page, you'll see a short list of some of our team members' most recent blogs. I'm amazed at how many team members are posting blogs but aren't active on our team. Let's see if we can "RE-Friend" them. <BR> <BR> Don't forget to stop back here and tell us you did it! Tue, 21 Nov 2017 09:28:38 EST QFC 11/20/17: Abs/Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67959632 Work that core! That's what I call true Thanksgiving Prep! <BR> <BR> Don't forget to warm-up, then go for 3 sets of 8-15 each: <BR> <BR> Pendulum <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> Dolphin <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <BR> Modified Side Plank <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=145 </link> <BR> <BR> Banana <link>www.sparkpeople.com/res... Mon, 20 Nov 2017 09:37:24 EST QFC 11/19/17 -- Make-Up Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67953020 If you missed any challenges this week, today's the day to get caught up. Then come back and let us know what you did. <BR> <BR> If you were able to complete all the challenges this week, please enjoy your day off! <BR> <BR> I still have yesterday's stretches to do. Sun, 19 Nov 2017 08:46:39 EST QFC 11/18/17: New Stretching Video http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67947306 Today's challenge is a short (6 minute) stretching video I found on youtube. It's short and sweet and should feel great. It's all done on your feet, so it would also be a great quick stretch for at work. <BR> <BR> Let me know if you like it. <BR> <BR> <link>https://www.youtube.com/watch?v=a9WC<BR>_eLmP30 </link> Sat, 18 Nov 2017 09:08:26 EST Weekend Challenge: Find Some "Me" Time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x67941629 Our first "This and That" Challenge is to find 30 minutes of "Me Time" sometime during the coming weekend. You can used those 30 minutes any way you want: take a nice, relaxing, hot bath; take a walk; read a book; take a nap; play with the kids or your dogs; meditate; spend time with your spouse/partner. Whatever makes your heart sing. <BR> <BR> Then come back to this thread and tell us how you pampered yourself. Fri, 17 Nov 2017 10:23:19 EST New Forum http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x67941559 Since this team is all about short, quick challenges that fire us up, I thought that, in addition to our daily fitness challenge, we could have another forum for other miscellaneous challenges that are NOT related to fitness. They wouldn't replace our QFC challenges and won't necessarily come every day. <BR> <BR> Most importantly, it will be up to team members to post the challenges -- each on their own thread -- to be completed by the team as they can/wish to participate. That way, the res... Fri, 17 Nov 2017 10:18:03 EST QFC 11/17/17: I Lift Things Up and Put Them Down http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67941425 Today's focus is the upper body. As always warm up, use proper form, adapt/substitute as necessary, and aim for 3 sets of 8 - 15 reps each. <BR> <BR> Go forth and <link>https://www.youtube.com/watch?v=SYxr<BR>Aq_lxrw </link> <BR> <BR> Pushups/Modified Pushups <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=36 </link> <BR> <BR> Seated Dumbbell Rows <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=42 </link> <BR> <BR> Seated Dumbbell Concentr... Fri, 17 Nov 2017 10:01:07 EST QFC 11/16/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67934377 How is it Thursday already?! <BR> <BR> That means it's a day of extra cardio for us. 15 extra minutes. Take an extra walk. Extend an already scheduled workout. Do this Leslie Sansone 1-mile walk video: <BR> <BR> <link>www.youtube.com/watch?v=X3q5e1pV4pc </link> <BR> <BR> If the rain holds off and I can get out on my bike, I'm going to ride and add an extra 15 to that. <BR> <BR> Let's move! Thu, 16 Nov 2017 08:57:09 EST QFC 11/15/17: Focus on the Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67927272 Good morning! <BR> <BR> Today's challenge focuses on the lower body. Routine will be the same, including warm-up and adaptations/modifications/substitutions as appropriate for your body and level of fitness. Aim for the usual 3 sets of 8-15 of each. <BR> <BR> *** ADDED CHALLENGE FOR TODAY *** Choose one of the most sedentary times of your day and find a way to incorporate movement as a metabolism boost. When you report back, remember to tell us what you did. <BR> <BR> Here are you links fo... Wed, 15 Nov 2017 08:40:45 EST QFC 11/14/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67921172 Have to be brief: <BR> <BR> Today's QFC is 15 minutes of extra cardio. <BR> <BR> Take an extra walk at lunch/dinner, add it to the end of your regular cardio, or do a short video like this one: <BR> <BR> <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> Don't forget to report back. <BR> <BR> Gotta run! Tue, 14 Nov 2017 09:38:43 EST QFC: Abs/Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67913784 This workout is a tough one -- at least for me. <BR> <BR> Remember to warm-up, adapt/modify/substitute as suits your needs, and post your results back here. <BR> <BR> Aim for 3 sets of 8-15 for each: <BR> <BR> Plank/Modified Plank <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=141 </link> <BR> <BR> Bridges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=153 </link> <BR> <BR> Bicycle Crunches <link>www.sparkpeople.com/resource/exercis<BR... Mon, 13 Nov 2017 09:02:07 EST QFC 11/12/17: Make-Up Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67907240 If you missed any challenges this week, today's the day to get caught up. Then come back and let us know what you did. <BR> <BR> If you were able to complete all the challenges this week, please enjoy your day off! Sun, 12 Nov 2017 08:54:08 EST QFC 11/11/17: Happy Stretch Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67901127 I like to do these at the end of the day. A way to relax the muscles that have worked so hard all week and get me ready for bed. <BR> <BR> Stretch and feel great! <BR> <BR> Standing Forward Bend <link>www.sparkpeople.com/resource/exercis es .asp?exercise=59 </link> <BR> <BR> Standing Shoulder Stretch <link>www.sparkpeople.com/resource/exercis es .asp?exercise=54 </link> <BR> <BR> Triangle Pose <link>www.sparkpeople.com/resource/exercis es .asp?exercise=283 </link>... Sat, 11 Nov 2017 08:31:51 EST QFC 11/10/17: Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67895108 Sorry so late. I'm running short on time so I'm just going to leave your links for today: <BR> <BR> Dumbbell Chest Press <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> Dumbbell Lateral Raises <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> Dumbbell Flys <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=155 </link> <BR> <BR> Seated Dumbbell Triceps Extensions <link>www.sparkp... Fri, 10 Nov 2017 10:26:00 EST QFC 11/9/17 -- Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67888183 Benefits of just 15 minutes of exercise include: <BR> <BR> 1. Helps to regulate weight <BR> 2. Increases energy levels <BR> 3. Helps prefent/fight health problesm <BR> 4. Improves sleep <BR> 5. Improves mood <BR> 6. Helps maintain independence as you age <BR> <BR> That's enough to get me up and moving (especially that last one)! <BR> <BR> Aim for an extra 15 minutes of movement today. Take an extra walk, add it to the end of your regular cardio, ride your bike, swim, or do this video... Thu, 9 Nov 2017 09:58:26 EST QFC 11/8/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67880492 Your 15-minute challenge for today: <BR> <BR> The usual warm-up to prevent injury, then try for 3 sets of 8-15 of each. Dummbells are used for some of these, but you can either do the moves without them or substitute cans of food if you don't have dumbbells. Remember to adapt/modify/substitute as appropriate for you. Here are your links: <BR> <BR> Deadlifts with Dumbbells <link>https://www.sparkpeople.com/resource<BR>/exercises.asp?exercise=19 </link> <BR> <BR> Lunges <link>... Wed, 8 Nov 2017 09:19:47 EST QFC 11/7/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67873766 It's Extra Cardio Day! Give yourself an extra 15 minutes by taking an extra walk somewhere in your day, adding it to your regular cardio workout, or by doing this video (or another) at home: <BR> <BR> <link>www.youtube.com/watch?v=ft2igv0Czjg </link> <BR> <BR> Keep trying to build in extra movement throughout your day, too! <BR> <BR> We CAN do this! <BR> <BR> Tue, 7 Nov 2017 09:30:52 EST QFC 11/6/17: Abs/Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67866049 As always, today's challenge should take about 15 minutes. After a brief warm-up, aim for 3 sets of 8-15 reps per exercise.One move uses dumbbells; if you don't have them, do the move without or substitute soup cans. <BR> <BR> Remember, it's always ok to modify or substitute as necessary for your body and level of fitness. Our aim is to get stronger NOT injury. <BR> <BR> Here are your links for today: <BR> <BR> Pendulum <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=1... Mon, 6 Nov 2017 08:39:52 EST QFC 11/5/17: Make-Up Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67859161 If you missed any challenges this week, today's the day to get caught up. Then come back and let us know what you did. <BR> <BR> If you were able to complete all the challenges this week, please enjoy your day off! Sun, 5 Nov 2017 08:36:27 EST QFC 11/4/17: Ahhhhh, Those Glorious Stretches! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67851346 Warm up first, then stretch. Gotta love it! <BR> <BR> Standing Forward Bend <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=59 </link> <BR> <BR> Standing Shoulder Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=54 </link> <BR> <BR> Triangle Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=283 </link> <BR> <BR> Seated Butterfly Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=58 </link... Sat, 4 Nov 2017 08:44:05 EST QFC 11/3/17: Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67845926 Your mission today: <BR> <BR> 1. Warm up for a few minutes first to prevent injury. <BR> <BR> 2. Do 3 set of 8 -- 15 reps of the exercises below. It's fine to adapt or substitute as needed for your body and level of fitness. IF you don't have dumbbells, you can either do the movements without them or use soup cans instead. <BR> <BR> Modified Pushups <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=36 </link> <BR> <BR> Seated Dumbbell Rows <link>www.sparkpeople... Fri, 3 Nov 2017 09:46:42 EST QFC 11/2/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67839084 Extra cardio day. <BR> <BR> Go for an extra 15-minute walk sometime during your day, add 15 minutes to your regular cardio, or try this short Jessica Smith video: <link>www.youtube.com/watch?v=uW_gcxZ9J2Y </link> . <BR> <BR> Whatever you do, make sure you come back and tell us! <BR> <BR> Let's go! Thu, 2 Nov 2017 09:15:39 EST QFC 11/1/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67831584 Time to strengthen up our legs! I don't know about you, but these workouts are really helping my leg muscles become more well-defined and the added strength is helping my endurance when I walk. <BR> <BR> Remember to warm up for a few minutes so you don't get injured and come back and report in later. <BR> <BR> Try for 3 sets of 8-15 of each exercise. Here are your links for today: <BR> <BR> Squats <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> F... Wed, 1 Nov 2017 09:31:12 EST Halloween http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x67824580 Just curious . . . <BR> <BR> Do you have any strategies to avoid Halloween temptations? <BR> <BR> I try not to buy candy to far ahead of time, then I "hide" it in the garage so I don't see it. <BR> <BR> If I have extra candy afterwards, I plan to give it away. My son lives in a community home for people with disabilities. Between him, his roommates, and the staff who work with them, they should be safer eating the leftovers than I would. <BR> <BR> How about you? Tue, 31 Oct 2017 09:23:19 EST QFC 10/31/17: Xtr Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67824560 Today's challenge is simple: Get an extra 15 minutes of cardio. <BR> <BR> Add in an extra walk this morning, over lunch, or after dinner, add an extra 15 minutes on to your regular cardio for today, or do this short workout video: <BR> <BR> <link>www.youtube.com/watch?v=PLqDUsh17o0&<BR>amp;t=211s </link> <BR> <BR> Let's get 'er done! <BR> <BR> Extra Challenge: Stay away from the Halloween candy and have a great time! Tue, 31 Oct 2017 09:20:19 EST QFC 10/30/17: Focus on Abs/Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67817950 You know the drill. <BR> <BR> Here are the links for today: <BR> <BR> Plank or Modified Plank <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=141 </link> <BR> <BR> Bridges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=153 </link> <BR> <BR> Bicycle Crunches <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=12 </link> <BR> <BR> Lying Straight-Leg Lowers <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=1... Mon, 30 Oct 2017 09:24:12 EST QFC 10/29/17: Make-up Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67811504 When I was in college many professors had "make-up days" for students who needed to take tests they missed during the semester. <BR> <BR> That's what today's challenge will be. <BR> <BR> If you missed any challenges this week, today's the day to get caught up. Then come back and let us know what you did. <BR> <BR> If you were able to complete all the challenges this week, please enjoy your day off! <BR> <BR> Sun, 29 Oct 2017 09:33:03 EST QFC 10/28/17: Stretch Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67805335 Do a couple of minutes of warm up walking, then stretch. It will feel sooooo good! <BR> <BR> Standing Forward Bend <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=59 </link> <BR> <BR> STanding Shoulder Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=54 </link> <BR> <BR> Triangle Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=283 </link> <BR> <BR> Seated Butterfly Stretch <link>www.sparkpeople.com/resou... Sat, 28 Oct 2017 10:04:22 EST QFC 10/27/17: Uppoer Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67798614 1. Warm up to prevent injury. <BR> <BR> 2. Feel free to modify or substitute as necessary for your own body and level of fitness. <BR> <BR> 3. Aim for 3 sets of 8-15 reps per exercise. You can do the moves without dumbbells if you're a beginner or use soup cans if you don't have dumbbells. <BR> <BR> 4. Report back when you're finished. <BR> <BR> Dumbbell Chest Press <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> Dumbbell Lateral Raises ... Fri, 27 Oct 2017 08:40:06 EST QFC 10/26/17: Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67792067 Today's challenge: an extra 15 minutes of cardio. <BR> <BR> It can be an extra walk in the morning, at lunch, or after dinner. <BR> <BR> It can be 15 minutes added on to your normal cardo for today -- walk, jog, swim, ride your bide -- whatever. Just do it 15 minutes longer. <BR> <BR> Or, if you have bad weather or just plain prefer, you can do this video: <BR> <BR> <link>www.youtube.com/watch?v=GglyEj_VGAM </link> <BR> <BR> When you're done, come back and tell us what you did. <BR>... Thu, 26 Oct 2017 08:48:12 EST Team Leader http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x67788229 We don't have an active team leader anymore and I'm wondering if someone would like to volunteer. We'd have to find out how to add a leader and I'd be willing to check into that is someone wants to do the job. I think having a leader is important so that we can update our team goals if we want to and so that someone can send info to the entire team rather than trying to contact each member individually. <BR> <BR> Anyone? Wed, 25 Oct 2017 15:59:05 EST QFC 10/25/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67786048 1. Warm up for a couple of minutes before diving in to prevent injury. <BR> <BR> 2. Some of these have dumbbells. If you're not ready for that, do the movements without dumbbells. If you don't have dumbbells, substitute cans of soup or something similar. <BR> <BR> 3. As always, if there's something here that's not appropriate for you, either modify it or substitute something more suited to your level of fitness. We don't want injuries. <BR> <BR> 4. Aim for 3 sets of 8 - 15 reps for each... Wed, 25 Oct 2017 09:18:24 EST Body Groove http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x67779972 Saw this ad on FB yesterday: <link>www.bodygroove.com </link> <BR> <BR> Has anyone here tried it? <BR> <BR> What do you all think about it? <BR> <BR> I'm thinking about getting a dvd and trying it out because it looks like fun. <BR> <BR> <em>354</em> Tue, 24 Oct 2017 09:53:45 EST QFC 10/24/17: Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67779957 It's nice to see people participating and posting on the challenges! Thank you! <BR> <BR> Today, let's aim for an extra 15 minutes of cardio. It can be 15 minutes added onto whatever you normally do, an extra walk at lunch or after dinner, or add in a video like this one: <BR> <BR> <link>https://www.youtube.com/watch?v=kE8p<BR>eAdOMcc </link> <BR> <BR> An extra little challenge: Any ideas on how we can get even more people to join in our daily challenges? <BR> <BR> Let's move! Tue, 24 Oct 2017 09:49:34 EST QFC 10/23/17: Focus on Abs/Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67772881 Warm-up for 2-3 minutes. <BR> <BR> Aim for 3 sets of 8 - 15 reps for each exercise below, modifying/substituting as necessary for your fitness level and body. <BR> <BR> Pendulum <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> Dolphin Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <BR> Modified Side Plank http://www.sparkpeople.com/resource/exerci<BR>ses.asp?exercise=145 <BR> <BR> Banana <... Mon, 23 Oct 2017 08:33:11 EST QFC 10/21/17: Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67761501 Warm up first, then stretch! <BR> <BR> Standing Forward Bend <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=59 </link> <BR> <BR> Standing Shoulder Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=54 </link> <BR> <BR> Triangle Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=283 </link> <BR> <BR> Seated Butterfly Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=58 </link> <BR> <BR> Ca... Sat, 21 Oct 2017 09:58:25 EST QFC 10/20/17 -- Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67755487 Sorry to be late with this. I overslept. <BR> <BR> 1. Warmup for a couple of minutes. <BR> 2. Aim for 3 sets of 8 -- 15 reps for each exercise. <BR> 3. Modify/substitute, as necessary to prevent injury. You can do the exercises without the dumbbells or substitute canned food if you don't have dumbbells. <BR> 4. Report back. <BR> <BR> Here are the links: <BR> <BR> Modified Pushups <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=36 </link> <BR> <BR> Seated Dumbbell Ro... Fri, 20 Oct 2017 10:15:21 EST QFC 10/19/17 -- Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67748508 Today's challenge is an extra 15 minutes of whatever cardio you regularly do or this Jessica Smith 1-mile walk and talk video: <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> Don't forget to report back! <BR> <BR> Let's get moving! Thu, 19 Oct 2017 08:34:19 EST QFC 10/18/17 -- Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67742674 Here it is: <BR> <BR> 1. Warm-up for a couple of minutes to prevent injury. <BR> <BR> 2. Aim for 3 sets of 8 - 15 for each exercise, modifying as necessary for your level of fitness and body. <BR> <BR> <BR> Plank or Modified Plank <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=141 </link> <BR> <BR> Bridges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=153 </link> <BR> <BR> Bicycle Crunches <link>www.sparkpeople.com/resource/exercis<BR... Wed, 18 Oct 2017 09:34:43 EST QFC 10/17/17: Biggest Loser Power Walk I http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67732611 QFC for Tuesday is a 16 minute cardio video. Try to complete The Biggest Loser Power Walk I. Here's a link: <link>https://www.youtube.com/watch?v=09QJ<BR>Rnw7vXQ </link> <BR> <BR> It's for beginners and I think everyone should be able to do it, but, if not, you can always march in place for the moves that don't work for you. <BR> <BR> If you get up early, this would be a great way to start your day. That's what I'm going to try to do. <BR> <BR> Happy Power Walking! <BR> <BR> Mon, 16 Oct 2017 18:39:20 EST QFC 10/16/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67729645 You know the deal -- warm-up for a couple of minutes, then aim for 3 sets of 8 - 15 reps for each exercise. These are all body-weight moves, so no dumbbells required. Should take about 15 minutes. One last reminder to adapt as necessary to prevent injury. Let's go! <BR> <BR> Squats <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Forward Lunges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Lateral Lunge... Mon, 16 Oct 2017 09:13:58 EST QFC 10/14/17 -- Let's Stretch! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67717064 These feel so good! <BR> <BR> Camel Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=306 </link> <BR> <BR> Cat Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=305 </link> <BR> <BR> Child's Pose <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=303 </link> <BR> <BR> Lying Hip &amp; Glute Stretch <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=293 </link> <BR> <BR> Lying Double Knee Hug ... Sat, 14 Oct 2017 09:10:38 EST QFC 10/13/17 -- Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67710943 Here are your links for today: <BR> <BR> Dumbbell Chest Press <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> Dumbbell Lateral Raises <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Dumbbell Flys <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=155 </link> <BR> <BR> Seated Dumbbell Triceps Extensions <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=158 </link> <... Fri, 13 Oct 2017 09:09:25 EST QFC 10/12/17: Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67704613 Here's a video I found that I've been wanting to try: <BR> <BR> Chris Powell Level I Beginner Workout <link>https://www.youtube.com/watch?v=8hV_<BR>4qKFV6E </link> <BR> <BR> It's 15 minutes. I'm going to be adding it to my normal workout today. Will you join me? <BR> <BR> If you can't, please substitute 15-minutes of another cardio workout. It could be walking, jogging, cycling . . . your choice. <BR> <BR> Just remember to report back! <BR> <BR> Ready? Set . . . GO! Thu, 12 Oct 2017 09:06:12 EST QFC 10/11/17: Focus on Abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67698178 Try for 3 sets of 8 - 15 of each. <BR> <BR> Remember to warm-up and modify/substitute as necessary to prevent injury. <BR> <BR> Pendulum: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> Dolphin Pose: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <BR> Modified Side Plank: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=145 </link> <BR> <BR> Banana: <link>www.sparkpeople.com/resource/exerci... Wed, 11 Oct 2017 08:13:06 EST QFC 10/10/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67692649 Aim for 15 minutes of extra cardio somewhere in your day. <BR> <BR> Add it on to the end of your normal bike ride, walk, or jog. <BR> <BR> Or, do a 15 minute walk over lunch or after dinner in addition to what you would normally do. <BR> <BR> Or, do the video here: <link>https://www.youtube.com/watch?v=bPv_<BR>_oDWIVU </link> <BR> <BR> Your choice. <BR> <BR> Whatever you decide, come back and report here. <BR> <BR> Let's go! Tue, 10 Oct 2017 09:37:54 EST QFC 10/9/17: Basic Runner's Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67685437 This one's a little longer than the others we've done -- about 20 minutes -- but the exercises are all things we've done before. If it's too much for you, cut some out. And, as always, modify where necessary to prevent injury. Try for 3 sets of 8 - 15 each. You can warm up by walking around your house for 2-3 minutes. After you do a short cool down, remember to report back. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_plan_generator_details.asp?id=233 </link> <BR> <BR> Be ST... Mon, 9 Oct 2017 09:04:48 EST QFC 10/7/17 -- Stretch it Out http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67673365 Stretch Day! <BR> <BR> Here are links to lots of stretches. Take your time and choose the ones most appropriate for you. Try to do at least one stretch for upper body, lower body, and abs. Remember, you need slow, steady stretches. No ballistic bouncing stretches, which can cause injury. <BR> <BR> Camel Stretch: <link>www.sparkpeople.com/resource/exercis es .asp?exercise=306 </link> <BR> <BR> Cat Stretch: <link>www.sparkpeople.com/resource/exercis es .asp?exercise=305 </link> <BR... Sat, 7 Oct 2017 09:53:17 EST QFC 10/6/17: Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67667462 Lower body exercise for today: <BR> <BR> Deadlifts with Dumbbells: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=19 </link> <BR> <BR> Forward Lunges: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Lying Abduction: http://www.sparkpeople.com/resource/exerci<BR>ses.asp?exercise=149 <BR> <BR> Lying Adduction: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=150 </link> <BR> <BR> Lying Single-Leg Raises: <lin... Fri, 6 Oct 2017 09:07:18 EST QFC 10/5/17: Xtra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67661074 You know the drill . . . <BR> <BR> Do the video (Jessica Smith, 5 Great Reasons to Exercise): <link>https://www.youtube.com/watch?v=ft2i<BR>gv0Czjg </link> <BR> <BR> or <BR> <BR> Do 15 minutes of your regularly scheduled cardio <BR> <BR> or <BR> <BR> Add a 15 minute walk to your day. <BR> <BR> Let's get it done! Thu, 5 Oct 2017 09:01:15 EST QFC 10/4/17: Core work http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67654995 Suggested Exercises: <BR> <BR> Plank (or Modified Plank) <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=141 </link> <BR> <BR> Bridges <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=153 </link> <BR> <BR> Bicycle Crunches <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=12 </link> <BR> <BR> Lying Straight Leg Lowers <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=143 </link> <BR> <BR> Superman <l... Wed, 4 Oct 2017 09:25:18 EST QFC 10/3/17: Extra Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67648610 Today's mission: 15 Extra Minutes of Cardio <BR> <BR> Walk, jog, cycle, video -- your choice. <BR> <BR> Add it on to your usual fitness for today or add a session over lunch or after dinner. Whatever works for you. <BR> <BR> Just move! <BR> <BR> See you back here later for report ins! Tue, 3 Oct 2017 09:25:55 EST QFC 10/2/17: Upper body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67641748 These should take about 15 minutes to complete. Try for 3 sets of 8 - 15 reps each or whatever is right for your level of fitness. Feel free to adapt or substitute exercises that are more appropriate for you. <BR> <BR> Modified Pushups: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=36 </link> <BR> <BR> (If these are too difficult, try Wall Pushups.) <BR> <BR> Seated Dumbbell Rows: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=42 </link> <BR> <BR>... Mon, 2 Oct 2017 08:52:41 EST QFC 9/30/17 -- Stretch, Stretch, Stretch! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67628888 Got up early this morning, feeling in need of a good stretch. Will you join me? <BR> <BR> Here are links to lots of stretches. Take you time and choose the ones most appropriate for you. Try to do at least one stretch for upper body, lower body, and abs. Remember, you need slow, steady stretches. No ballistic bouncing stretches, which can cause injury. <BR> <BR> Camel Stretch: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=306 </link> <BR> <BR> Cat Stretch: <link>w... Sat, 30 Sep 2017 09:15:42 EST QFC 9/29/17 -- Walk, walk, walk! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67623200 Sorry, I'm in a rush this morning, so no link. <BR> <BR> Either use on of the previously posted walk videos or add an extra 15 minutes to your regular walk today. <BR> <BR> Whatever works, just step, step, step! Fri, 29 Sep 2017 09:20:10 EST QFC 9/28/17 -- Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67617109 Only 3 exercises today, but don't kid yourself. These are tough! Try for 3 sets of 8 - 15 reps each. If you need to, adapt them to fit for you or substitute something else for the lower body that works better for you. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Le... Thu, 28 Sep 2017 09:21:20 EST QFC 9/27/17: Focus on Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67611519 Here are 4 upper body exercises that use dumbbells. If you don't have dumbbells, you can do the arm movements alone or use something like soup cans instead of the weights. Try for 3 sets of 8-15 reps per exercise. Remember that you can adapt the exercises to what works for you or substitute a different exercise that works the same muscle group.Let's go tone up those arms! <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> <link>www.sparkpeople... Wed, 27 Sep 2017 09:54:16 EST QFC 9/26/17: Get Your Walk On! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67604277 Walk for 15 minutes: <BR> <BR> 1. at home with this video <BR> <BR> <link>www.youtube.com/watch?v=ft2igv0Czjg </link> <BR> <BR> 2. on your lunch hour <BR> <BR> 3. after dinner, with your best walking buddy <BR> <BR> or <BR> <BR> 4. added to the end of your regularly scheduled walk. <BR> <BR> It's just 15 minutes. <BR> <BR> We CAN do this!!! <BR> <BR> Hup, 2, 3, 4, <BR> We are marching out the door! <BR> <BR> <em>311</em> <em>342</em> <em>361</em> <em>313</em> <em>3... Tue, 26 Sep 2017 08:54:36 EST QFC 9/25/17 -- Focus on Abs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67598235 Mix and Match! Choose 3 of the 5 exercises below and complete 3 sets of 8 - <BR> 15 reps each. As always, adapt the exercise to match your own fitness level. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exerc... Mon, 25 Sep 2017 09:12:01 EST Blog Challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x67594792 I participate in a weekly blog challenge, that runs Monday - Sunday. My topic for the coming week: <BR> <BR> “Stay focused and stay determined. Don’t look to anyone else to be your determination – have self-determination. It will take you very far.” (Justice Smith) <BR> <BR> This topic starts tomorrow (Monday), If you want to join in, just post a blog about this quote by next Sunday night. <BR> <BR> I hope you'll join me. It's been fun so far and the more, the merrier! <BR> <BR> Sun, 24 Sep 2017 18:08:48 EST QFC 9/23/17 - Beginner Full Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67587037 <link>www.sparkpeople.com/resource/fitness<BR>_plan_generator_details.asp?id=94 </link> <BR> <BR> Today's workout comes from the SP Fitness Generator. It is a Beginner Basic Workout that has only 4 exercises and should take only 15 minutes. The workout calls for us to do 2 sets of 15 reps. If that is too much, only do 1 set; if 2 sets aren't enough, do 3. <BR> <BR> If any of these exercises don't work for you, feel free to adapt them. For example, I can't do push-ups, so I will make mine... Sat, 23 Sep 2017 09:15:26 EST QFC 9/22/17 -- Back to walking! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67580996 Here's your 15 minute walking challenge for today: <BR> <BR> Do the 15-minute walking video at home (link below) <BR> <BR> or <BR> <BR> Add a 15-minute outdoor walk to your day <BR> <BR> or <BR> <BR> Add 15 minutes to your regularly scheduled walk. <BR> <BR> <link>www.youtube.com/watch?v=uW_gcxZ9J2Y </link> <BR> <BR> Step Lively! Fri, 22 Sep 2017 07:24:47 EST QFC 9/21/17 -- Focus on arms and shoulders http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67572422 Let's tone up those arms today. Try for 3 sets of 8 - 15 for each exercise: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=42 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=73 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=182 </link> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?e... Wed, 20 Sep 2017 18:57:19 EST QFC 9/20/17 -- Extra walking http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67569672 Today's challenge, either: <BR> <BR> 1. Walk at home with this 15-minute video: <link>https://www.youtube.com/watch?v=PLqD<BR>Ush17o0&amp;t=211s </link> <BR> <BR> OR <BR> <BR> 2. Add an extra 15-minutes to your regular outdoor walk today. <BR> <BR> Your choice. <BR> <BR> Happy stepping! Wed, 20 Sep 2017 09:15:36 EST QFC 9/19/17 - Lower Body Focus http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67565242 Sorry to be late with this. Today's QFC is for the lower body. Here are some links: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Try for 3 sets of 8-15 reps of each exercise. <BR> <BR> Don't forget to come back and tells us how you did! <BR> <BR> Godd luck! Tue, 19 Sep 2017 14:21:30 EST QFC 9/18/17 -- Focus on Core Muscles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67554099 Our QFC for today focuses on our core muscles. Here are the links to the exercises, Dolphin and Pendulums: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=111 </link> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=144 </link> <BR> <BR> Try to do 3 sets of 8 - 15 reps for each. <BR> <BR> If these aren't good choices for you, substitute other ab exercises of your choice. <BR> <BR> Good luck! Sun, 17 Sep 2017 18:54:42 EST QFC 9/17/17 -- Focus on extra steps/cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67551281 I love the short at home walking videos. Since we focused on ST yesterday, let's do one of those for today's challenges. Only 15 minutes. Let's go! <BR> <BR> <link>https://www.youtube.com/watch?v=Ggly<BR>Ej_VGAM </link> Sun, 17 Sep 2017 09:03:54 EST QFC 9/16/17 -- Focus on Legs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67546054 <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=149 </link> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=150 </link> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=75 </link> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Try to do 3 sets of each, 8 -15 reps each. Do them how they work for you. On the lunges, make sure your forward knee doesn't reach past your toes to prevent injur... Sat, 16 Sep 2017 10:25:03 EST QFC 9/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67539297 Let's try to get in a few extra minutes of walking today. Here's a link to an at-home walk that you can do in 15 minutes. <BR> <BR> <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> If you prefer, you can walk outside if you'd rather. <BR> <BR> Let's see what we can do! <BR> <BR> (If you have any ideas for our daily QFC's, please let me know so we can give them a try. Thanks!) Fri, 15 Sep 2017 06:43:30 EST QFC 9/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67534111 We haven't been doing challenges for several weeks now. I thought I'd pitch in and see if we can get these challenges going again. <BR> <BR> For today, let's try the Dumbbell Chest Press. I'm going for 3 sets of 15, with 3 lb dumbbells. You do them how they are appropriate for you: no weights, lighter/heavier weights, fewer reps per set. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=71 </link> <BR> <BR> Good luck! Thu, 14 Sep 2017 09:05:33 EST QFC 8/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67390425 Ahh upper arms. Just because summer is nearing its end doesn't mean we can hide those arms under long sleeves just yet. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Do 25-75 of these today. Mon, 21 Aug 2017 05:47:04 EST QFC 8/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67385380 Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Go for 50 each side. If you're feeling ambitious, try for 100 each side. Sun, 20 Aug 2017 07:39:13 EST QFC 8/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67373232 Standing Adductions, ladies. Get those thighs strong! <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> 50-100 each leg. Fri, 18 Aug 2017 05:34:53 EST QFC 8/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67356381 Hello, everyone. Today we'll do some Hip Flexion and Extension. Believe it or not, this is for your core. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 50-100 each leg. Tue, 15 Aug 2017 05:32:40 EST QFC 8/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67344886 Power Walking today! <BR> <BR> You know the drill walk. Briskly. Pump those arms and get the heart rate up. For a total of 15 minutes, divided any way you wish. Sun, 13 Aug 2017 07:34:05 EST 8/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67332742 Today we're doing a little stretch and a little core with our beloved towels: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do up to 150 each side. Fri, 11 Aug 2017 05:48:08 EST QFC 8/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67326772 Today's challenge may be a bit...challenging. Single Leg Squats with Toe Touch: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=117 </link> <BR> <BR> If they are, just do regular Single Leg Squats or mix and match as needed. Do have a chair nearby, though. <BR> <BR> Do 50-75 each leg. Thu, 10 Aug 2017 07:18:46 EST QFC 8/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67319985 Today's challenge! Dumbbell Lateral Raises: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Do 50-100 of these. And as always, you don't need the dumbbells. Wed, 9 Aug 2017 05:51:07 EST QFC 8/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67314055 My apologies for being so behind. Things here have been...a bit out of control. Hopefully it will all come back together soon. In the meantime, I'll try to get back on track here. <BR> <BR> So for today, Wide Leg Squats With or Without Dumbbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=161 </link> <BR> <BR> Do 50-100 of these today. Tue, 8 Aug 2017 05:33:37 EST QFC 8/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67290883 Today we're on lower body with Forward Lunges: <BR> <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Do 50-100 each side today. Fri, 4 Aug 2017 05:55:25 EST QFC 8/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67278863 I need this one: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Got to shape those legs. <BR> <BR> Do 50-150 of these today. You don't need a chair. A desk or a friend to hang on to will do it. Wed, 2 Aug 2017 05:46:36 EST QFC 8/1/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67270329 Today's August already! Hard to believe we're heading into the end of summer. It's been a hot one here. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Pay attention to this one. Always, always, focus on what you're doing while you're doing them to get the most benefit. <BR> <BR> Do 50-100 of these. Mon, 31 Jul 2017 20:24:26 EST QFC 7/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67258454 Sunday already. Weekends go by so fast. Today we'll do hip flexions of the balancing kind. <BR> <BR> http://www.sparkpeople.com/resource/exer<BR>cises.asp?exercise=113 <BR> <BR> Do 50-100 each leg. Sat, 29 Jul 2017 21:34:33 EST QFC 7/2917 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67254712 Today's Challenge: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 50-150 of these throughout the day. <BR> <BR> You don't need weights, but I think you'll find a little extra weight can help keep you anchored. Sat, 29 Jul 2017 07:57:02 EST QFC 7/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67248293 Back to one of my favorites: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 of these today. Thanks! Fri, 28 Jul 2017 05:51:10 EST QFC 7/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67242873 Okay. So I usually do this the night before or very early, like around 5 am. I was in the site this morning, checked in, read an article and left for work, forgetting to send you your challenge. So here it is: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Do 25-75 today. Thu, 27 Jul 2017 07:32:36 EST QFC 7/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67235903 Anyone ever want a day off? Me too, But we aren't getting one. Not today. <BR> <BR> Today we're going with simple. Walk. Run. Jog, Bike. 15 minutes. That's it. Easy peasy. Divide it up throughout your day or do it all at once. Sneak that extra time in. Wed, 26 Jul 2017 05:28:14 EST QFC 7/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67228268 Tuesday, we're almost to Hump Day! <BR> <BR> We haven't done these side lunge windmills in a little while: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. Have fun. I happen to like these. Create a breeze! <BR> Mon, 24 Jul 2017 20:52:28 EST QFC 7/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67224076 I thought about letting everyone having the day off since I'm running behind today. I really did. But, nah. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-125 each side. Mon, 24 Jul 2017 05:45:21 EST QFC 7/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67216320 Hello, it's me again. How's it going? <BR> <BR> Today we're doing some lateral lunges. Just 'cuz. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Let's do 50-100 each side. And be careful. Sat, 22 Jul 2017 18:59:46 EST QFC 7/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67211690 Weekends! Hooray for them! <BR> <BR> We're going to do some alternating hamstring curls today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 50-100 each side. Fri, 21 Jul 2017 21:51:04 EST QFC 7/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67207515 These are good for you: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> As usual, you do not need weights if you don't have access to them. Just be mindful of form. <BR> <BR> 50-100 each side. Fri, 21 Jul 2017 05:42:25 EST QFC 7/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67201172 Time to get in touch with your inner Rocky. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> <BR> If you're doing these at work, please don't hit a coworker. Or worse, your boss. <BR> <BR> Do 50-100 each arm. Thu, 20 Jul 2017 05:30:56 EST QFC 7/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67195156 We're doing something a bit different today. Remember that stretching? Well we're going to do a few seated modified yoga poses. This isn't a video, but the pictures and explanations are very good: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=release_stress_right_at_your_desk_w<BR>ith_5_chair_yoga_moves </link> <BR> <BR> This is a routine, so do the suggested holding times and such and the entire routine 3 times throughout the day. Of course, there may be some that are impo... Wed, 19 Jul 2017 05:34:58 EST QFC 7/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67188965 Happy Tuesday! let's do some Dumbbell Shrugs. You can, of course do this without weights, as usual. Just make sure you're engaging muscles when you do them. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Do 200 of these. Because. Tue, 18 Jul 2017 05:28:24 EST QFC 7/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67181458 Today we're going to do something a bit different. And you need to be careful doing it. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=132 </link> <BR> <BR> It's not difficult but if you're doing it on actual stairs, please use the very bottom step. Because you know, safety. <BR> <BR> Do 50-100 throughout the day. Sun, 16 Jul 2017 20:57:19 EST QFC 7/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67172259 Sorry for the late start. It's the weekend, after all. <BR> <BR> So today is powerwalk day. Now, if you live in my area, you'll know that the heat and humidity are ridiculous, so find a spot indoors to do this if you live in a similar place. Or, do a lot of brisk marching in place. Make sure you hydrate and stay safe. <BR> <BR> Do this for a total of 15 min. Either all at once, or divided up into 3 5-minute sessions. Sat, 15 Jul 2017 08:57:23 EST QFC 7/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67165439 Now here's a challenge for you: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Go for 25-100 today, if you dare. Fri, 14 Jul 2017 05:43:52 EST QFC 7/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67157619 We did it, we got past Hump Day. Let's push to the weekend and do some Balanced Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50-100 each side. Make sure you have something to grab onto: a chair, desk, wall or a friend. Wed, 12 Jul 2017 21:37:45 EST QFC 7/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67150657 Today we're focusing on upper body with Tricep Pushbacks. Weights not required, but useful if you have access. <BR> <BR> <link>www.youtube.com/watch?v=RaoqsZmvi28 </link> <BR> <BR> Do 50-100 of these today. Please watch the video to make sure you're got proper form. Tue, 11 Jul 2017 20:04:28 EST QFC 7/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67144644 For the sake of parity and balance, we're going to do Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 each leg. Y'all know the drill. Mon, 10 Jul 2017 21:44:56 EST QFC 7/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67138071 I have been messing up my dates and I apologize. Anyway, It's a new work week for many. Let's do some Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 50-100 each leg today. Sun, 9 Jul 2017 21:13:48 EST QFC 7/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67132227 It's Power Walk Day! <BR> Inside or out. Take a walk. You may break it up into 3 15-minute sessions or do it all at once. But be brisk, be bold! Squeeze in that extra bit of cardio. Sat, 8 Jul 2017 21:34:42 EST QFC 7/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67126913 Saturday. Woohoo! That does not mean we get a break from our challenge, though. But we can go a little simple today with Calf Raises with Chairs. Most people have a chair or desktop or counter to hold on to for balance. Or maybe a friend. Make sure it's a good friend. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 50-200 of these. yes, that's 200. Fri, 7 Jul 2017 22:35:57 EST QFC 7/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67120609 It's 7/7/17! So, since we did forward lunges on Thursday, we're going to do Reverse Lunges today. Isn't it fun? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 25-100 of these each leg. Remember safety and form! Thu, 6 Jul 2017 21:42:57 EST QFC 7/6/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67116019 Down to lower body today with Forward Lunges. I know. These can be hard. Especially if you're older with bad knees. But do the best you can. For safety's sake, pay attention to form and make sure you can do them right. Needn't be deep. Do your best. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Do 25-100, in sets throughout the day, depending on your abilities. Thu, 6 Jul 2017 05:35:00 EST QFC 7/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67109742 And today we'll be back to strengthening our upper bods with Wall Pushups. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 of these throughout the day. Wed, 5 Jul 2017 05:35:43 EST QFC 7/4/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67102824 <em>283</em> 4th of July <em>283</em> Okay so only we Americans celebrate it, but there it is. Summer will be over before we know it. <BR> <BR> On that note...it's time for some cardio. Do something fun today, but get your heart rate up while doing it. Play badminton or backyard volleyball. Go for a brisk walk. Or run. Or hike. Or swim. Or square dance. Or just dance. Do something besides eating that ldelicious barbecue. have fun with it today! Even if you don't celebrate the 4th, just... Mon, 3 Jul 2017 22:25:17 EST QFC 7/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67096163 Today is one of those exercises where you don't want to wear a skirt while doing them. Back Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50-100 each leg in multiple sets throughout the day. Sun, 2 Jul 2017 19:58:05 EST QFC 7/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67090384 Today we're going to do something we don't often think to do, but is vital. Stretching. I've got two for you. It should be gentle, but enough to feel the stretch. <BR> <BR> First a torso stretch: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=62 </link> <BR> <BR> And then the neck: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=56 </link> <BR> <BR> Do these, holding a few seconds each part, 2-3 times at a time, and do that 3 times during the ... Sat, 1 Jul 2017 21:26:59 EST QFC 7/1/2017 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67083738 <em>479</em> First, I want to say Happy Canada Day to my neighbors to the north. Have a great holiday. <em>636</em> <BR> <BR> Now. Today's challenge is Standing Crossover Crunch. Sorry for the ad. I'm looking for a vid with no ad, but this is such a good demo: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 30-75 each side of these. Fri, 30 Jun 2017 20:53:54 EST QFC 6/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67079865 Fridaaay! Yay! Ok. One last push through the day for those working. You can do it! <BR> <BR> Today's challenge is Seated Kneee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-100 each leg. And remember: slowly and mindfully. No random flinging of limbs. Fri, 30 Jun 2017 05:26:05 EST QFC 6/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67072397 First, I need to apologize. I didn't miss today on purpose. My keyboard went all wonky last evening and every time I tried to type certain letters, it would do backspace instead and wipe out everything I'd just written. I felt like Sisyphus. It didn't work any better this morning, so I had to stop on my way home from work for a new one. <BR> <BR> So. That's all explained. And now, moving forward... <BR> Calf Raises with Chair. Simple, right? This is good if you do a lot of sitting at work. <... Wed, 28 Jun 2017 21:29:34 EST QFC 6/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67060267 Hey, all. Time for the move that everyone loves to hate. That's right, it's Burpees! Back in the day, and I mean way back, we called these squat thrusts. <BR> <BR> The good news is, the following video has 4, yes 4, different ways to do them to suit any level of fitness. Trust me. There's no need to be afraid. Just look through the video and choose the one that best matches your ability. Trust me. Some you don't even need the floor. At all. Or to do anything overly strenuous. <BR> <BR> ... Mon, 26 Jun 2017 20:36:06 EST QFC 6/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67053808 Today we're working on core stuff with Dumbbell Side Bends. You don't need the dumbbells, but they're handy if you have them: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side. Sun, 25 Jun 2017 19:59:29 EST QFC 6/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67050783 Today we're doing simple. Go for a walk. Brisk or a stroll, indoors or out, it's up to you, but walk. Make sure to dress for the weather and hydrate, even if you don't feel you need it. Sun, 25 Jun 2017 08:57:12 EST qfc 6/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67038765 Today's Friday!!! Yay! We're doing Reverse Lunges today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 25-75 each leg. <BR> <BR> Stay tuned for tomorrow. It's going to be fun!!!! Fri, 23 Jun 2017 05:33:07 EST QFC 6/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67032827 I feel like I need a good stretch today. How about you? Let's do some Standing Side Bends with Towel: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Thu, 22 Jun 2017 05:51:05 EST QFC 6/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67025425 Today we're doing Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. This lady explains the process very well. <BR> <BR> Tue, 20 Jun 2017 20:55:26 EST QFC 6/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67021462 Today we'll do Hip Flexion and Extension. Because we can never get enough of these, right? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 50-100 each leg. Tue, 20 Jun 2017 05:41:45 EST QFC 6/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67013821 Grab on to the back of that chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 50-100 each leg. Sun, 18 Jun 2017 20:14:50 EST QFC 6/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67011805 Happy Father's Day to all the dads out there. And Happy BIrthday to my grown up baby girl. <BR> Sorry for the late start. <BR> <BR> Today, do this video: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=633 </link> <BR> <BR> Do at least once. Twice if you're feeling extra energetic. Sun, 18 Jun 2017 10:49:15 EST QFC 6/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x67003801 I hope you enjoy your Saturday. Today we're doing Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Please read the instructions to make sure you've got proper form. Do 25-75 each leg. Fri, 16 Jun 2017 23:02:15 EST QFC 6/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66999139 It's Fridaaaaay!!! Let's rock those calves with Calf Rocking with Dumbbells. Now, if you're like me, you don't drag weights to work. So you can do this without them for some of your reps, at least and just hold on to something for balance if you need to. The weights actually help anchor you for that. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do up to 200 of these. I bet you can. Fri, 16 Jun 2017 05:46:31 EST QFC 6/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66991662 Yesterday was Hump Day for the week. Today is Hump Day for the month. We're half way through already. +1 day, but who's counting? <BR> <BR> Today we're doing core work. You can do this work at work. Seated Kneed Lifts with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 50-100 of these throughout the day. Good luck! Wed, 14 Jun 2017 20:20:29 EST QFC 6/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66985971 It's Hump Day! Today we're doing Boxers. Not the shorts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> Do 50-100 each arm, with or without weights. Tue, 13 Jun 2017 21:10:11 EST QFC 6/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66980231 Toda we'll be doing Balancing Hip Flexions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50-100 each leg. Mon, 12 Jun 2017 20:50:14 EST QFC 6/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66974459 Monday, Monday. We're doing some Dumbbell Shrugs today just for the heck of it: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Do 50-100 of these today, with or without weights. Sun, 11 Jun 2017 21:34:27 EST QFC 6/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66970672 Today is our triathelon: <BR> <BR> 5 minutes of Power Walking <BR> 5 minutes of Jumping Jacks, regular or modified <BR> 5 minutes of Marching in Place <BR> <BR> Go for it! Sun, 11 Jun 2017 07:33:35 EST QFC 6/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66964082 Saturday! But no, you don't get the day off. Today we'll work the core with Standing Side Bends with a Towel. Everyone has a towel. I hope. <BR> <BR> <link>www.sparkpeople.com/resource/exercis es.asp?exercise=131 </link> <BR> <BR> Do 100 each side in multiple sets throughout the day. Don't lead with your arms. Lead with your upper body as you bend at the waist and let the arms follow. Just like the instructions say. <BR> <BR> Fri, 9 Jun 2017 21:27:44 EST QFC 6/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x66964073 Saturday! But no, you don't get the day off. Today we'll work the core with Standing Side Bends with a Towel. Everyone has a towel. I hope. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side in multiple sets throughout the day. Don't lead with your arms. Lead with your upper body as you bend at the waist and let the arms follow. Just like the instructions say. Fri, 9 Jun 2017 21:25:04 EST QFC 6/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66958584 The other day we adducted, so today we're abducting. No, we aren't kidnapping anyone. We're doing this: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 each leg. Have something nearby to hang on to if you need to. Thu, 8 Jun 2017 22:01:40 EST QFC 6/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66952347 Today we're doing one of my favorites-Wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> do 25-100 of these. Do pay attention to form. Wed, 7 Jun 2017 21:00:22 EST QFC 6/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66946292 Today we're doing Standing Adductions. So simple you can do them at work. Just don't, you know, get up in the middle of a meeting to start doing a set. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Space out 50-100 each leg in multiple sets throughout the day. Tue, 6 Jun 2017 21:45:02 EST QFC 6/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66933866 Squats, squats, squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> For today, 50-100. Sun, 4 Jun 2017 22:17:28 EST QFC 6/4/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66927760 Sunday, time to end the weekend, at least for most people. So let's not be sad, get happy with Calf Raises with Chair. Mind you, you don't need a chair, but most people have them. You can do these standing at the bathroom sink while brushing your teeth, making dinner, or...specifically just to do them with a chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 100 of these today. Sat, 3 Jun 2017 21:32:39 EST QFC 6/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66922617 Today we're doing core work with Seated Knee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Try to go for 100. If you can't quite get there, that's okay, just do your best. Fri, 2 Jun 2017 22:11:11 EST QFC 6/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66915927 Yep. I messed the date up yesterday. So today, we'll do Standing Crossover Crunches: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 50-100 each side in multiple sets spread out throughout the day. Thu, 1 Jun 2017 20:52:58 EST QFC 6/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66909420 Happy First of June, everyone! Today we're going to do some Booty Kicks. Also known as Back Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50-100 each leg in multiple sets throughout the day. <BR> <BR> For those of you who are new, or those returning, or those who don't fall into either category but can use a refresher: Make sure you read all the instructions or watch a video all the way through before doing the exercises to make... Wed, 31 May 2017 22:01:51 EST QFC 5/31/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66902814 Today we're walking. This is a bit different. If you have a pedometer of any kind, go for 10000 steps, whether walking or running. <BR> <BR> If you don't have a pedometer, use time or a known distance. If you know where a mile is from your house or work place, use that and see how far you can go in addition to your usual walk <BR> <BR> If you have neither of the above, walk as far as you can for as long as you can in short bursts. Got 5 minutes? 15? Do that multiple times throughout the day... Tue, 30 May 2017 20:47:01 EST QFC 5/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66896545 Let's get back to lower body with Lateral Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-100 each side. Let's see what you can do! Mon, 29 May 2017 20:13:13 EST QFC 5/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66891223 Happy Memorial Day for those who live where it's celebrated. Today, we're going to do some more core with Dumbbell Side Bends. With or Without the dumbbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side. Sun, 28 May 2017 22:14:46 EST QFC 5/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66884773 Give yourself a bit of a kickstart with Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 in multiple sets throughout the day. Sat, 27 May 2017 18:18:55 EST QFC 5/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66880000 It's that time again! Time for some cardio. Get out there and Power Walk. Pump those arms, get that blood moving. !5 minutes total. All at once or in 5 minute increments throughout the day. <BR> <BR> If you can't get outside, do Jumping Jacks. Yup. Remember those from grade school? Same thing-15 minutes total. Pay attention to form to get the most out of it. Fri, 26 May 2017 21:26:17 EST QFC 5/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66873976 Friday! Let's do some Tricep Dips: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Feel free to straighten your legs for more of a challenge. <BR> <BR> Go for 25-75 of these, divided between multiple sets throughout the day. Thu, 25 May 2017 21:52:25 EST QFC 5/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66868213 Today we'll do some Pivot and Reaches: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Do 25-100 each side today., Wed, 24 May 2017 22:18:34 EST QFC 5/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66862037 For today's challenge we get to sit and do Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 25-100 each leg. Do this carefully and with intention. No swinging and flinging! Tue, 23 May 2017 21:12:02 EST qfc 5/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66855960 It's back to core work with Standing Crossover Crunches, one of my favorite things. Pay attention to form. <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> 25-100 each side. Mon, 22 May 2017 21:35:49 EST QFC 5/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66849183 Back to Monday. Let's do some Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 25-100 each side. Let's see what you can do! Sun, 21 May 2017 19:53:08 EST QFC 5/20 and 5/21 2017 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66838735 I'm going to be away this weekend and won't have a computer with me, so I'm posting for both Saturday and Sunday. <BR> <BR> Saturday's challenge is to walk. Power Walk, that is. Do a minimum of 5 minutes of power walking for a total minimum of 15 minutes. Of course you can walk longer and use this as a sort of HIIT training. Stroll then get your heart rate up, then slow back down, or just do the 5 minutes at a time. Just get that total of 15 in. <BR> <BR> Sunday-Simple Squats: <BR> <BR> ... Fri, 19 May 2017 21:15:16 EST QFC 5/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66832862 Today we're going to do one of my favorite core exercises. Everyone has a towel somewhere around, right? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Remember to keep your core muscled engaged while doing this to get the benefit. And yes, you do have muscles there. Thu, 18 May 2017 21:00:39 EST QFC 5/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66827151 Today we're doing Tricep Kickbacks. You DO NOT need weights for this. But even something simple and light light soup cans will help increase the intensity and therefore the results over time: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> Do 25-100 of these today. Wed, 17 May 2017 20:58:59 EST QFC 5/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66821371 Today we'll work on lower body with Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> If you are not familiar with these or a bit rusty, please read the instructions alongside the video. <BR> <BR> Do 25-75 each leg. Tue, 16 May 2017 20:51:41 EST QFC 5/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66815381 Today's challenge is back to the core with Seated knee Lifts. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 50-100 of these in multiple sets throughout the day. Mon, 15 May 2017 20:42:28 EST QFC 5/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66804023 Okay everybody, today do this once: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=633 </link> <BR> <BR> Twice if you're feeling ambitious, but if you do it twice, make sure you put several hours between them. Sat, 13 May 2017 20:50:49 EST