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 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 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 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 QFC 5/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66798690 All right everyone, for the first day of the weekend, we'll do something deceptively easy: Calf Raises with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Be mindful of how you do these to get the most out of it. Do 50-100 in multiple sets throughout the day. Fri, 12 May 2017 20:58:08 EST QFC 5/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66793010 Today we'll work on the core and do Standing Crossover Crunches. <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> I challenge you to aim for 30-100 crunches each side. <BR> <BR> Sorry for the ad at the beginning. Most of these didn't start with them, but more and more are adding them. It's still worth it, though. Thu, 11 May 2017 21:06:34 EST QFC 5/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66786421 Today we'll be doing Skater Squats. A bit of a twist on regular squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Do 25-100 each side. Wed, 10 May 2017 20:04:38 EST QFC 5/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66774700 Today's a tough one. Tricep Dips with Chair. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> You can do this with bent knees, or for more of a challenge, with straight legs. <BR> <BR> Aim for 50-100 today. Good luck! Mon, 8 May 2017 19:55:37 EST QFC 5/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66771105 Happy Nurse's Week to all you nurses out there. <BR> <BR> Today we're doing Wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 of them. Mon, 8 May 2017 08:10:16 EST QFC 5/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66762793 Today, Sunday, let's do some Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. When done correctly, you're really working a little of everything. Sat, 6 May 2017 20:17:31 EST WFC 5/6/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66759210 And it's Power Walk Day. How the week flies by. This is usually a good weekend activity. If you can't get out and walk, stay indoors and March in Place. <BR> <BR> Do this for a minimum of 156 minutes total throughout the day. Sat, 6 May 2017 07:44:03 EST QFC 5/4/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66746770 May the Fourth Be With 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. Remember to do this slowly and with intention to get benefit from this move. Thu, 4 May 2017 05:32:30 EST QFC 5/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66731727 I hope you all had a great day. Today, we'll be doing Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-100 each leg. Mon, 1 May 2017 20:39:00 EST QFC 4/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66720271 Last day of April and it's Power Walk day. Get out there and walk, walk walk. Do it for a total of 15 minutes minimum today. Sun, 30 Apr 2017 06:00:04 EST QFC 4/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66715089 Hi ho, there. Off to work I go. But before I do, I want to give you this challenge: <BR> <BR> HIp Flexion and Extension: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 50-100 each leg. Remember, safety first. So let's rock this! Sat, 29 Apr 2017 05:55:44 EST QFC 4/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66709150 Today we'll do some Calf Rocking with Dumbbells. A deceptively simple move: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do up to 200 of these today. Yes, 200. Have at it! Fri, 28 Apr 2017 07:08:54 EST QFC 4/27/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66702320 Don't put those chairs away yet. Let's do Seated Knee Lifts with Chair: <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. Let's see what you can do! Thu, 27 Apr 2017 05:30:09 EST QFC 4/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66694276 And today...Standing Cross Crunches. Haven't done these in a little while: <BR> <BR> <link>https://www.youtube.com/watch?v=bbAF<BR>G0I_BV0 </link> <BR> <BR> Go for 50-100 each side. Tue, 25 Apr 2017 20:34:07 EST QFC 4/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66687752 Today we'll do Wall Push-Ups. Yes, again. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Stand and give me 50-100 today! Mon, 24 Apr 2017 20:16:05 EST QFC 4/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66683761 Today we'll do Single Leg Squats with Chair. Note the "With Chair." <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Go for 25-75 each leg. Mon, 24 Apr 2017 08:34:51 EST 4/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66674917 Here's something different. Give this a try: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=633 </link> <BR> <BR> Do this once. Twice is twice as good. Just not at the same time. Have a rest between them. Sat, 22 Apr 2017 19:58:26 EST QFC 4/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66672047 It's Power Day. Hopefully it's a nice day and you can get out there and do a brisk Power Walk. Or several. If not, you can stay inside and create a course to do laps. Or March in Place. <BR> Either way, make sure you're arms are pumping and your feet are moving as fast as you can. <BR> <BR> You can choose to divide this up in 5 minute increments for a total of 15 minutes, or do all 15 at once. More, if you like. <BR> <BR> <BR> Sat, 22 Apr 2017 08:50:00 EST QFC 4/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66658913 Upper body today: <BR> <BR> <link>https://www.youtube.com/watch?v=Raoq<BR>sZmvi28 </link> <BR> <BR> Tricep Push Backs. Do 50-100, with or without weights. Thu, 20 Apr 2017 08:17:28 EST QFC 4/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66651638 And today we get to sit down! Do some Seated Knee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100+ each leg. But do them slowly and mindfully to get the full effect from them. Wed, 19 Apr 2017 05:39:57 EST QFC 4/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66645045 Rise and Shine! Today we're doing Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> DO 50-100 of these today. Tue, 18 Apr 2017 05:34:42 EST QFC 4/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66638523 For today's trick, we'll be doing Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 50-100 each side. Mon, 17 Apr 2017 07:13:18 EST QFC 4/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66630326 Happy Easter! You have my special dispensation to not do a challenge today if you are busy with family. Otherwise: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Wall Pushups! 100 of them. Sat, 15 Apr 2017 20:50:32 EST QFC 4/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66618383 It's time to grab your towels! Let's do some Standing Side Bends With Towels (or something like that.): <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Make sure you're truly engaging your core as you do this. Thu, 13 Apr 2017 20:58:12 EST QFC 4/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66611652 Thursday Lateral Raises! What are these you ask? I have the answer right here: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Now, if you have some kind of weights handy, that's great. If not, that's great, too. <BR> <BR> Do 50-100 of these today. Wed, 12 Apr 2017 19:52:01 EST QFC 4/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66605501 Okay it's time for everyone's favorite! That's right! Burpees! <BR> <BR> Be not afraid. The video below has 4 versions, from the very, very easy and basic up to the real thing. Choose your poison, or feel free to mix and match throughout the day, depending on your level of skill and access to floor space-or no floor space. <BR> <BR> <link>https://www.youtube.com/watch?v=iALE<BR>gBeVcUo </link> <BR> <BR> Do 25 to 75 of these today and good luck! Tue, 11 Apr 2017 21:03:29 EST QFC 4/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66598777 Today we'll do some Hip Flexion and Extension: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 25-75 each leg. And notice: Coach Nicole is holding onto a wall while she does this. Good idea. Mon, 10 Apr 2017 20:49:35 EST QFC 4/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66584611 Let's do some Calf Raises with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> I know we can all do at least 100 of these. So let's do it! Sat, 8 Apr 2017 19:49:15 EST QFC 4/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66578859 It's the weekend! And that means, taking a Power Walk, or if that's not possible, do some Marching in Place. Make sure you pump those arms, and if marching, lift those knees. <BR> <BR> Do short, intense bursts from 1-5 minutes at a time and strive for a minimum total of 15 minutes. Fri, 7 Apr 2017 21:27:02 EST QFC 4/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66572125 Sorry. I'm still in recovery mode and could have sworn I posted for today. <BR> <BR> Anyway, do these tomorrow: <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. Thu, 6 Apr 2017 18:37:45 EST QFC 4/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66559310 Okay I'm sitting here recovering from this morning's surgery. Okay, but sleepy. So tomorrow you all will be doing Back Kicks: <BR> <BR> http://www.sparkpeople.com/resource/exer<BR>cises.asp?exercise=536 <BR> <BR> DO 25-100 each leg. <BR> <BR> Tue, 4 Apr 2017 18:51:07 EST QFC 4/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66546487 Okay, today we're going to do some Marching in Place so lift those knees and pump those arms! <BR> <BR> Do this for 1-5 minutes at a time for a total of a minimum of 15 minutes throughout the day. Sun, 2 Apr 2017 20:43:26 EST QFC 4/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66542041 Argh. Sunday. Off to work for me. Today we'll do Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 50 each side, please. Sun, 2 Apr 2017 06:14:26 EST QFC 3/31/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66530364 Got something new for you today. Chair Stand exercises. Sorry about the ad in front, but you can skip through that after a few seconds. It's a good demo: <BR> <BR> <link>http://www.youtube.com/watch?v=pq-nl<BR>dID5A0 </link> <BR> <BR> Do 50-100 today. <BR> <BR> This is a good, functional exercise no matter what your age. Start when you're younger and keep it up as you get older, because this will us keep overall strength and balance. Fri, 31 Mar 2017 07:35:55 EST QFC 3/30/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66524314 Good morning! Let's do some Dumbbell Side Bends: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> With or without weights. Go for 50-100 each side. I'm sure you all can manage that. Thu, 30 Mar 2017 08:01:45 EST QFC 3/29/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66517113 Allrighty it's HUMP day. So let's do some Seated Leg Extensions in celebration. Why, I don't know since they aren't related in any way, but there it is. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-100 each leg today. Wed, 29 Mar 2017 05:14:14 EST QFC 3/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66509990 Are your arms sore from Monday's workout? Mine are a bit. That's not a bad thing. As long as you aren't experiencing actual pain, a little ache after a workout is fine. <BR> <BR> Anyway, today we're doing Side Lunge Windmills. A little cardio, a little core" <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. Mon, 27 Mar 2017 21:33:39 EST QFC 3/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66503686 March is just moving right along. Today, we'll do some Tricep Dips with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Do 25-75 of these today. <BR> <BR> Make sure you have a sturdy, stable chair. Please don't use one on wheels. That could lead to some nasty surprises. <BR> <BR> Sun, 26 Mar 2017 21:55:09 EST QFC 3/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66497550 You all rock! Or will. Today's Calf Rocking with Dumbbells. As always, dumbbells are optional: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 50-100 of these. Sat, 25 Mar 2017 21:02:48 EST QFC 3/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66494147 A bit late, but better than never. Here's your challenge for the day: <BR> <BR> Your choice: <BR> Power Walk <BR> Jumping Jacks <BR> March in place <BR> Choose a video from under the exercise section under the "Learn" tab on your home page. <BR> <BR> Do one or a combination of these for at least 15 minute. Sat, 25 Mar 2017 09:00:12 EST QFC 3/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66487463 Spring is here. Weather is nice, even, I think if you're in the southern hemisphere. For those of us who are getting ready spring and summer, it's time to start thinking about shorts and skirts. For the rest, get those legs ready for winter sports. Let's do squats! <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Do lots. And lots. 50-150 today. Let's see what you can do. Fri, 24 Mar 2017 05:10:48 EST QFC 3/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66480984 Ahh almost left for work without posting. Today is Standing Crossover Crunches. I love these. Kind of: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do as many as you can get in throughout the day up to 100 each side. Thu, 23 Mar 2017 05:36:04 EST QFC 3/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66472811 Okay, we get to sit down for a bit and do Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> I want you to do 100 each leg. And do them slowly and mindfully. No flinging of legs today. Tue, 21 Mar 2017 21:01:11 EST QFC 3/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66465917 Spring has sprung yesterday, now it's time for us to put a spring in our steps with Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Do 50-100 today, each leg. Mon, 20 Mar 2017 19:29:01 EST QFC 3/20/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66461650 Hello, peoples! Today we're doing Standing Side Bends with Towel: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Let's aim for 100 for each side. Work that core! Mon, 20 Mar 2017 08:07:07 EST QFC 3/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66454393 Today we'll do a complementary move for yesterday and do Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 50-150 each leg of these. Or whatever number you did yesterday. Sun, 19 Mar 2017 05:57:40 EST QFC 3/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66446988 Okay, everyone out of the chair and on your feet for Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 75-100 each leg. Fri, 17 Mar 2017 19:38:00 EST QFC 3/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66443704 Happy St. Patrick's Day! <em>137</em> <BR> <BR> Today do some Tricep Dips <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Push yourself a bit to make up for all that <em>439</em> . Do 50-150 today. These are tough. You can also do this with straight legs to give yourself a bit more of a challenge. Fri, 17 Mar 2017 08:21:59 EST QFC 3/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66435413 Today we'll be doing Single Leg Squats with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 25-50 each leg. Carefully, now. Wed, 15 Mar 2017 21:30:53 EST QFC 3/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66429101 Heading into Hump Day! We'll be doing Dumbbell Lateral Raises. Or just Lateral Arm Raises if you choose not to use weights: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Do 50-100 of these today. Adjust the weights as necessary or use none at all. Remember, 10 reps with proper form will do much more good that 100 sloppy reps. Tue, 14 Mar 2017 21:15:18 EST QFC 3/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66421107 Today we're Shadow Boxing. Watch this little video for some tips: <BR> <BR> <link>http://www.youtube.com/watch?v=gGMrp<BR>-xTYm0 </link> <BR> <BR> If you can't box, do some Power Walking or Marching in place instead. <BR> <BR> Do 2-5 minutes at a time for a total of 15 minutes throughout the day. Mon, 13 Mar 2017 16:02:41 EST QFC 3/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66416488 Monday, Monday. Time for some Back Kicks. Also affectionately known as Booty Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 100 each leg. If you can't do that, then do what you can and take credit for what you've done. No matter how little or how many you do, it's more than nothing. Sun, 12 Mar 2017 23:08:48 EST QFC 3/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66409690 I hope everyone enjoyed their Saturday. For today, we'll be doing Dumbbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> As usual, you can just turn these into shoulder shrugs without the weights. <BR> <BR> Aim for 75-150 of these today. Sat, 11 Mar 2017 21:14:24 EST QFC 3/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66403348 Saturday. And I'm off! We'll be doing some Reverse Lunges today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 50-100 each leg. And as usual, make sure you pay careful attention to form. Fri, 10 Mar 2017 20:02:25 EST QFC 3/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66390373 Hump Day came and went and I didn't even realize it. So since this is for Thursday, let's do Wall Push-ups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-150 divided throughout the day today. <BR> <BR> If you want a bit more challenge, use a desk. Or do regular floor push-ups if you can get down there. Just keep proper form in mind while doing them. Wed, 8 Mar 2017 20:08:47 EST QFC 3/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66384153 Hey, all! Let's work those quads, glutes, and inner thighs with Lateral Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 50-75 each leg in multiple sets throughout the day. Let's see how far you can get. Tue, 7 Mar 2017 22:23:25 EST QFC 3/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66376066 Today, Tuesday, we'll be doing some upper body moves with Tricep Push Backs. Get those upper arms toned: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> Do 75-150 of these today. Mon, 6 Mar 2017 20:02:53 EST QFC 3/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66363669 Okay folks, got started on this a little late, but off we go. With Calf Raises with Chair: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> You can also do calf Rocking with Dumbbells if you wish: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> OR you can combine them and do Calf Rocking with Chair. (Not a rocking chair. That would be cheating.) Or Calf Raises with Dumbbells. Decisions, Decisions. <BR>... Sun, 5 Mar 2017 06:02:39 EST QFC 3/4/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66354592 Aaand for most of you, I think it's officially a weekend. Enjoy! And enjoy doing these: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Do 50-100 reps today. <BR> <BR> One rep equals both right and left sides for this. <BR> Fri, 3 Mar 2017 19:46:50 EST QFC 3/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66347651 Friday, once again. Yay! For those of you who don't work weekends, anyway. Today we're doing Squats. I don't know why, but I always find that name funny. Anyway: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Do a minimum of 50 today. Less, if you absolutely can't do more. Up to 100. Not all at once, though. Thu, 2 Mar 2017 20:42:28 EST QFC 3/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66340952 Hey, all! Today we're doing everyone's favorite: Burpees! <BR> <BR> Do not be intimidated by the name. The video here shows 4 different versions of the burpee. The most basic one is simple enough for just about anyone. If a stool or chair seat is too low, use a desktop. Choose one version and do it. There are choices that do not involve getting on the ground at all: <BR> <BR> <link>http://www.youtube.com/watch?v=iALEg<BR>BeVcUo </link> <BR> <BR> Do 50-100 of these in multiple sets thro... Wed, 1 Mar 2017 21:54:19 EST QFC 3/1/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66332549 This is it! It's March! Yay! Since this is the first of March, I bet you can't guess what we're going to do today? Give up? <BR> <BR> We're Marching! In place. You can go easy, or you can go very challenging, but the point is to get your heart beating a little faster than normal for 5 minutes at a time for a total of 15-20 minutes throughout the day. <BR> <BR> You can do this! Tue, 28 Feb 2017 20:48:47 EST QFC 2/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66317127 Ok. Back to upper body with Seated Triceps Extension. (Also known as Military Press. At least when you do this when standing.) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=158 </link> <BR> <BR> Do 50-100 throughout the day. Try not to do more than 10 at a time. Give yourself a break with these. <BR> <BR> As usual, you do not need a weight. But if you don't use it, do make sure you aren't being sloppy and pay close attention to form. Sun, 26 Feb 2017 18:30:37 EST QFC 2/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66311962 It's time once again to channel your inner Rocky with Shadow Boxing: <BR> <BR> <link>http://www.youtube.com/watch?v=gGMrp<BR>-xTYm0 </link> <BR> <BR> Do this for up to 5 minutes at a time, in enough sets to make it 15 minutes total for the day. DO be careful not to actually hit any shadows. They're usually backed by solid walls and it can feel like they're hitting back. <BR> <BR> Disclaimer: No actual shadows were harmed in making this demo. Sat, 25 Feb 2017 21:40:30 EST QFC 2/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66305842 It's official! It's Saturday! Today I have for you, a core workout. It calls for dumbbells, but as usual, you can do without: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side <BR> <BR> Fri, 24 Feb 2017 22:36:20 EST QFC 2/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66298362 Let's work on a part of the body we really don't often think about: forearms. Yep, that's right. <BR> <BR> This shows a workout with weights, but they aren't necessary. If you have something that you can hold to add a little weight it will give you more of a challenge: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=157 </link> <BR> <BR> Do 25-75 each arm. Thu, 23 Feb 2017 21:00:17 EST QFC 2/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66291485 Allrighty, folks. Let's keep the momentum going. We'll do Lovely Lateral Lunges today (I do like alliteration): <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-100 each leg today. <BR> Wed, 22 Feb 2017 21:15:26 EST QFC 2/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66284837 Time to work it. So today, Hump Day, we'll be doing some seated leg extensions. Not so awful, right?: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-200 each leg. Let's see how far you can go. Tue, 21 Feb 2017 21:07:48 EST QFC 2/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66276918 Yes, we had a day off. Sorry about that. It happens sometimes. Anyway, for Tuesday, we're doing Skates Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> If you can't do these, then do regular squats where you keep from flinging your limbs around. <BR> <BR> Do 50-100 of these today. Let's see what you can do. Mon, 20 Feb 2017 19:40:42 EST QFC 2/19/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66265173 Sunday. Let's make the most of it. Do some Dumbbell Lateral raises. With or without dumbbells or other weights. (Soup cans, I'm looking at you.) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> Do 50-100 of these today. Sun, 19 Feb 2017 05:49:34 EST QFC 2/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66258540 Happy weekend to those lucky people who aren't working. Today we're doing Calf Rocking with Dumbbells. Keep in mind the dumbbells, as always are optional: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 150-200 of these in multiple sets throughout the day. I know you can. Sat, 18 Feb 2017 04:57:37 EST QFC 2/17/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66250280 Okaay. I'm trying to come up with something new to torture everyone with. In the meantime, let's do a Standing Towel Stretch. This is for your core, so keep those abs engaged while doing it. You don't need a towel to do it, just make sure your arms stay still. Taking a towel to work might look a little weird: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Thu, 16 Feb 2017 21:08:25 EST QFC 2/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66243582 It's Thursday, folks! That means it's almost Friday! <BR> <BR> We abducted, so let's adduct: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> 25-100 of these today. Try to get the same number that you did yesterday. Wed, 15 Feb 2017 21:44:50 EST QFC 2/15/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66237609 Woo. Almost missed today. But never fear, I got ya. <BR> <BR> Today we'll be doing Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 25-100 each leg. Have something nearby if you have balance issues. Good luck! Wed, 15 Feb 2017 05:10:35 EST QFC 2/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66228548 Today is Valentine's Day, so I'm sending all of you a little <em>129</em> . <BR> <BR> Today is definitely the day to do a little extra for your <em>26</em> . So today we're doing some Marching in Place. Pump your arms, raise your knees as high as you can get away with and give your heart a series of short workouts through the day. Do 2-5 minutes at a time to get to 15 minutes total. Mon, 13 Feb 2017 19:38:15 EST QFC 2/13/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66221519 Here's a Monday challenge for us all: Step-ups <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=25 </link> <BR> <BR> You don't need any special step equipment. Or dumbbells. Just find a bottom step somewhere with a railing for safety if you need to grab for balance and just do it. <BR> <BR> Do 50-100 steps per leg. Sun, 12 Feb 2017 20:29:54 EST QFC 2/12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66215221 Sunday already. Weekends fly by, don't they? Let's do some more core stuff with Pivot and Reach: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Do 50-100 reps divided into multiple sets throughout the day. One rep equals both right and left side reaches. Sat, 11 Feb 2017 21:43:29 EST Quicksand daily challenge link http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x66212336 where is the link? Sat, 11 Feb 2017 11:43:43 EST Quicksand teams http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x66212311 I cant find the actual challenge, I just see a lot of msgs, blogs &amp; forums? Sat, 11 Feb 2017 11:38:46 EST QFC 2/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66208932 Okay, Sparklers, I've got something for you. Once caveat: this is a Youtube video and they've added an ad in the beginning of the demo. It only lasts a few seconds before you can skip it. Also, you might want to turn your volume down a bit when opening it: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 25-100 on each side of these. You can do one side at a time, or alternate. If you have balance problems, have something or someone nearby to grab on t... Fri, 10 Feb 2017 21:35:09 EST QFC 2/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66201743 Guess what I just realized? I've officially been leading this team for a whole year! Granted, I've made mistakes along the way, and sometimes skipped a couple of days here and there, but I'm really proud of everyone and grateful for your patience and support. I'm also grateful for all the new folks who are joining us. I hope you enjoy the daily challenges and stick it out with us. <em>129</em> to you all. <BR> <BR> And no, we don't get a day off on purpose because of the slightly belated ... Thu, 9 Feb 2017 21:11:18 EST park far away at store http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12523x31185x66201615 I am sure this is an easy one everyone knows but I have been working on doing this more. I work from home at a desk all day so I really am not too active except when I go to gym or the store a few times. Now when I go to wal-mart I park close to last row and walk in which adds up Thu, 9 Feb 2017 20:53:38 EST Newbie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x66201530 Hi everyone I am 29 and from Kentucky. Currently I am seeking encouragement to continue with scale vicotires and also non scale victories as well. Current weight is 312. Started at 326. Slowly but surly I am melting the fat away but also trying to play it safe for non injury and healthy weight loss. Thu, 9 Feb 2017 20:39:24 EST QFC 2.8.17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66187208 Hump Day! We're halfway through the week already! Let's do some Back Kicks (aka Booty Kicks) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 25-75 each leg. Tue, 7 Feb 2017 20:56:36 EST QFC 2/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66178516 No idea how I skipped 2 days in a row. I must not have pushed the post button. So tomorrow we do Squats. Tomorrow being Tuesday. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Do 50-100 squats in sets throughout the day. Good luck! Mon, 6 Feb 2017 17:59:32 EST QFC 2/4/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66158214 It's the weekend! For some of you, anyway. Saturday we're going to do the Boxer: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> Do 25-50 of these on each arm. You don't need to use weights if you are in a situation where you can't. I'll be working this weekend, so at least some of these will be done without weights and when I'm home I'll do some with. See? Flexibility is the key to fitness. Fri, 3 Feb 2017 19:59:04 EST QFC 2/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66151442 Friday! Can I get a woohoo and a yeehaa!? Today we'll do some core things with Side Bends with Towel: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Now, you don't absolutely need a towel for this, but you will absolutely need to play close attention to arm position and make sure you're really engaging your core. <BR> <BR> Do 50-100 reps of these today in multiple sets throughout the day. One rep equals both left and right side for this ch... Thu, 2 Feb 2017 22:04:27 EST QFC 2/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66143697 And we've got our first February day behind us. Spring isn't too far away! Let's do some Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 25-75 each leg. <BR> <BR> If you have trouble with balance, hold on to something or at least have something to grab just in case. Wed, 1 Feb 2017 20:31:11 EST QFC 2/1/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66135419 February? Already? Let's do out Wall Pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 in sets throughout the day. <BR> Tue, 31 Jan 2017 19:12:44 EST QFC 1/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66121015 Let's get some Lateral Lunges in this Monday: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-75 each leg. Sun, 29 Jan 2017 19:16:17 EST QFC 1/29/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66114759 It's Core Time! These are slowly getting easier: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Go for 50-100 of these today. Challenge yourself to get that one little extra last one in. Sat, 28 Jan 2017 20:55:12 EST QFC 1/28/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66108405 Let's get our hearts pumping today and do some Power Walking. Get brisk and pump those arms. If you can't get out and about for a few short walks, then march in place. The higher you lift your knees the brisker the pace. Don't forget to get those arms moving! <BR> <BR> Do multiple sets to equal a total of 15 minutes throughout the day. Fri, 27 Jan 2017 21:32:27 EST QFC 1/27/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66100229 It's Friday! TGIF! I don't work this weekend! Yay! Anyway. Let's do some Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 30-100 each side. Thank you! Thu, 26 Jan 2017 17:59:41 EST QFC 1/26/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66093857 We're past Hump Day! Let's do some Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 50-100 each side throughout the day. Wed, 25 Jan 2017 20:32:20 EST QFC 1/25/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66085740 We did our abductions (If anyone gets confused: abduction are moving the leg away (abducting) from the center of the body and adductions move the leg toward or adding it toward the center of the body.) so today we'll do our Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 50-100 each leg. Or the same number you did yesterday. Tue, 24 Jan 2017 18:27:01 EST QFC 1/24/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66078870 Let's go team! Let's go and do some leg work again with Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 each leg and spread them out throughout the day. (The sets. Spread the sets out.) Mon, 23 Jan 2017 20:41:27 EST QFC 1/23/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66070824 It's Monday! Let's do some Squats! Plain, ordinary, every-day squats. Nothing fancy here, but powerful: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Go for 50-100 in multiple sets throughout the day. Safety first! Make sure those knees never get past your toes. Sun, 22 Jan 2017 19:30:33 EST QFC 1/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66063096 We'll go simple today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Let's do somewhere between 50 and 200 of these. Push a bit to get as many as you can! Sat, 21 Jan 2017 17:55:13 EST QFC 1/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66055981 Saturday, let's jump for joy with Jumping Jacks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Try to do 3 sets of 5 minutes each throughout the day. Fri, 20 Jan 2017 17:12:17 EST QFC 1/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66033536 Ok folks, we're halfway through the week. Let's do some forward lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Make sure you pay attention to the safety tips provided in the link and do 50-100 each leg. Do make sure you do the same number of each leg. Don't neglect one side. Tue, 17 Jan 2017 17:49:24 EST QFC 1/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66018338 Let's kick off our Monday with some core work: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. <BR> <BR> I know, I know, we did this already this month. But I like them. <em>41</em> Sun, 15 Jan 2017 20:54:51 EST QFC 1/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66010517 Today we're doing the Boxer. It's a song. Check it out. But in this case, it's also an exercise: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> You do not absolutely need weights with this, but if you have them and you can, go ahead and use them. You'll get a lot of benefit from it. <BR> <BR> Do 50-100 of each arm. Sat, 14 Jan 2017 20:30:06 EST QFC 1/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66002425 First, my apologies. I'm still doing swing shift and feel like I have permanent jet lag. Supposedly, my last shift change is this coming Monday, so I should have a normal schedule. Or at least a consistent one with 12 hour shifts during the day. <BR> <BR> Now, for tomorrow's challenge. Standing Crossover Crunches: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 50-100 each side. Fri, 13 Jan 2017 19:02:51 EST 1/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65979990 Hump Day! We'll do Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Try for 501-100 each leg. Just make sure you're doing these safely. Read the description in the link. Tue, 10 Jan 2017 19:59:11 EST QFC 1/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65972232 Terrific Tuesday! Let's do some Calf Raises. Do this with or without a chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 100 of these today. <BR> <BR> For a BONUS <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=132 </link> <BR> <BR> Do these instead to get a bit of stretch or add 50 more to the above. BUT make sure you've got something you can hold on to in case. And if you're using a step on a stairca... Mon, 9 Jan 2017 20:30:17 EST QFC 1/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65963471 Let's do some Back Kicks this Monday: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 each leg. Sun, 8 Jan 2017 17:49:01 EST QFC 1/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65956468 Let's work on the back of those arms. For some reason, triceps seem to be difficult to work. I'm not sure why. Anyway we'll do one of these two variations of Tricep Dips: <BR> Straight Legs: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> OR <BR> Bent Knees: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Do 50 throughout the day. This one's a tough one, so don't feel bad if you can't get all 50 in. Sat, 7 Jan 2017 19:34:50 EST QFC 1/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65949642 Hello, boys and girls! Saturday, yahoo! Let's do a little cardio boost in addition to your normal routine with High Knee Marching with Arms Thingies: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=524 </link> <BR> <BR> Try for a total of 15 minutes for the day, breaking it up into 3 5-minute increments. If it's too much, Just pump your arms or even keep them still. The important thing is to take a few breaks today and get your heart pumping happily away. Fri, 6 Jan 2017 21:10:21 EST QFC 1/6/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65941750 Friiiidaaaaay! Okay, folks we're looking at the weekend. Let's do some Seated Knee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> 50-100 reps should be doable. Thu, 5 Jan 2017 19:19:40 EST QFC 1/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65934789 We got halfway through the week. Now for the other half: <BR> <BR> Tricep Push backs: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> From now on, I'm going to give you a range to aim for, and not just one set goal since some may have real difficult due to inability or just not being able to do as many sets throughout the day. <BR> <BR> So...do 25-100 of these today Wed, 4 Jan 2017 21:41:22 EST QFC 1/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65926281 Hump Day! We're halfway through the week already, yay! <BR> <BR> Let's do two things today. To begin with, Front jabs: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> Do 50 each arm. You can do one side at a time or alternate. Just so you get 50 in. One rep would be both arms. <BR> <BR> The second thing is kinda sorta complementary with front kicks: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> Again, 50 each,... Tue, 3 Jan 2017 20:37:41 EST QFC 1/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65917264 Yay for Tuesday! Let's do some Standing Side Bends with Towel (I actually have a special towel for this. It's made for the gym. Long and skinny to hang around my neck while I workout. Or at least theoretically workout. I love my towel.): <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side and make sure you're really engaging your abs. Focus! Mon, 2 Jan 2017 18:15:05 EST QFC 1/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65909591 Today, Monday, we're going to be kicking things to the curb! Imagine whatever you want to get rid of-negative thoughts, negative self-image, whatever-while you do this: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> <BR> Do 100 each leg. Now, if you have balance problems or are feeling a little wobbly, have something nearby to hold onto while you do them. <em>381</em> Sun, 1 Jan 2017 20:17:11 EST QFC Happy New Year 2017! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65902050 Today starts a whole new 365 fresh opportunities <em>408</em> . Let's make the most of it. Last year is behind us, let's just keep moving forward. <em>409</em> <BR> <BR> We'll kick off the year with everyone's favorite-Burpees! Please watch the entire video. It only last a couple of minutes but shows 4 types of burpees-from the very beginningest beginner, to the full out proper style. Choose you level of ability or mix and match: <BR> <BR> <link>http://www.youtube.com/watch?v=iALEg<... Sat, 31 Dec 2016 20:59:17 EST