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 for your Radical Results & Unique Workouts on this Team. 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 Hello.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x58340161 So..... I am new, of course.... I joined because of my mom. I am only 20 (21 in December!) but i figured i would get a jump on looking and feeling better! I haven't really made a big effort in the past two years so here is to me putting down the books and crochet hooks for a little while each day! Thu, 26 Jun 2014 01:56:26 EST QFC Weekend 6-14 and 6-15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58208064 Its going to be a random QFC weekend!!! <BR> <BR> This weekends assignment is to QFC whatever YOU want to do!!!! <BR> Lunges, Squats, Burpies, whatever you can come up with!!! <BR> <BR> Get out and walk.. Do some cardio! Go swimming.. <BR> <BR> Whatever you do respond to the posting with whatever exercise you do this weekend.. <BR> <BR> We will take some of the posts and create new QFCS for the coming weeks. <BR> <BR> Ready... Set... GO!!! <BR> <BR> Reply with your work outs.. and r... Fri, 13 Jun 2014 15:41:46 EST QFC for Friday June 13th!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58197694 <em>227</em> <BR> <BR> Please see below for todays QFC: <BR> <BR> Arabesque Kickback <BR> <BR> Targets: Triceps, abs, butt, and hamstrings <BR> <BR> -- Stand with feet hip-width apart, holding a dumbbell in each hand by hips, elbows bent; extend right leg slightly behind you, toes on floor, hinging forward slightly from hips. <BR> <BR> Does as many as you can.. <BR> <BR> Ready... Set... GO!!!!! <em>198</em> <BR> <BR> Are you in or out??? <BR> <BR> <em>381</em> <em>386</e... Thu, 12 Jun 2014 17:44:36 EST Detox Water.... Does it help? Or is it hype? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x58197584 Hello and good day Team!!! <BR> <BR> Many of us read alot about health and fitness.. and there is always an abundance of thoughts and opinions... <BR> <BR> So question to our team... <BR> <BR> What is your thoughts on Detox water? <BR> <BR> Have you tried it? What are your results? <BR> I think many of us try to eat as healthy as we possibly can while searching for help along the way.. so does detox water really help? <BR> <BR> If any of you have feedback on this.. share with the gr... Thu, 12 Jun 2014 17:29:26 EST QFC/Discussion for June 12th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58183052 <em>227</em> <BR> <BR> Please see QFC below for June 12th. <BR> <BR> Towel Biceps Curl <BR> <BR> Targets biceps, abs, hips, butt, and quads <BR> <BR> Stand with feet together and wrap towel behind right knee, holding ends of towel with both hands in front of thigh. <BR> Bending elbows by sides, pull ends of towel to lift bent right knee to hip level in front of you. <BR> Lower arms to bring right leg halfway down; repeat. <BR> Do 15 to 20 reps. On last rep, keep right leg lifted a... Wed, 11 Jun 2014 11:31:08 EST QFC/Discussion for June 11th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58175201 <em>227</em> <BR> <BR> Please see QFC for today June 11th: <BR> <BR> Scissors Crunch <BR> <BR> Targets abs and inner thighs <BR> <BR> Lie faceup on ground, head resting in hands with elbows out to sides and legs together with knees bent, feet flat. Lift head and shoulders slightly while raising legs about 45 degrees. <BR> Bring both knees to left, keeping them together. Crunch up 1 to 2 inches, then down; do 10 reps. <BR> Keeping knees together and to left, extend right leg while kee... Tue, 10 Jun 2014 18:23:27 EST QFC/Discussion For June10th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58163750 <em>227</em> <BR> <BR> Please see QFC for June 10th below: <BR> <BR> Quad Squad <BR> <BR> Targets abs, butt, and legs <BR> <BR> Standing, extend both arms overhead and raise bent left knee to hip height in front of you. <BR> Kick left leg forward, then bend knee again, bringing elbows by ribs. <BR> Balancing on right leg (knee slightly bent), kick left leg behind you as you hinge forward from hips (arms reach down). <BR> Slowly return to upright position, raising arms overhead and ... Mon, 9 Jun 2014 17:23:45 EST QFC Weekend Workout 6-7&6-8/Discuss Here!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58129676 <em>227</em> <BR> <BR> See below for this weekends workout: <BR> 1. Clean and Press <BR> <BR> Minute: 0:00-1:00 <BR> <BR> Targets shoulders, back, butt, legs <BR> <BR> a. Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down. <BR> <BR> b. Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds ... Fri, 6 Jun 2014 10:40:21 EST QFC/Discussion for June 6th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58120922 <em>227</em> <BR> <BR> Please see below for todays QFC - <BR> <BR> Vertical Cross Crunch <BR> <BR> Targets abs, obliques, hips, and butt <BR> <BR> Standing, lift left leg out to side, toes pointing forward, and place left hand on hip; extend right arm diagonally up. <BR> Balancing on right leg, slowly bring left knee and right elbow together in front of chest. <BR> Reverse motion without touching left foot on floor and repeat. <BR> Do 10 reps, switch sides and repeat. Do 3 sets. <... Thu, 5 Jun 2014 16:06:05 EST QFC for June 5th-Also Discuss here!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58107184 <em>227</em> <BR> <BR> Please see our QFC for June 5th.. also You can discuss here!!! <BR> <BR> <BR> Pom-Pom Circle <BR> <BR> Targets shoulders and arms <BR> <BR> Stand with feet hip-width apart, holding a dumbbell in each hand, arms slightly out to sides in an upside-down V. <BR> Slowly raise extended arms overhead, drawing five tiny circles with each weight on the way up until arms form a V. <BR> Slowly lower arms to sides, reversing direction of circles, to complete 1 rep. <BR> ... Wed, 4 Jun 2014 11:22:10 EST Discuss QFC for June 4th here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58107143 Discuss our QFC challenge for June 4th here... <BR> <BR> Are you in or out?? <BR> <BR> Lets get some cardio in!!! Wed, 4 Jun 2014 11:18:18 EST QFC for June 4th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58107126 <em>227</em> <BR> <BR> Todays QFC of the day is: <BR> <BR> Oblique-Twist Triceps Push-Up <BR> <BR> Targets triceps, obliques, and outer thighs <BR> <BR> Lie on mat on your right side, hug rib cage with right arm, and place left hand on floor in front of right shoulder. Bend right leg behind you and lift left leg a few inches to hip level, toes pointed. <BR> Press through left palm to lift torso off floor until left arm is nearly fully extended. Simultaneously raise left leg as high ... Wed, 4 Jun 2014 11:17:06 EST Discuss Weekend QFC 5-31 & 6-1 Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58049421 <em>227</em> <BR> <BR> Discuss our QFC for the weekend here... Its all about Lunges!!! <BR> <BR> Are you in or out? Post your Comments and thoughts below: <BR> <BR> <BR> <em>381</em> Fri, 30 May 2014 10:37:50 EST QFC Weekend Combo 5-31 and June 1st http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58049407 <em>227</em> <BR> <BR> Please see the QFC comb for May 31 and June 1st... <BR> <BR> This weekend is lunges!!! <BR> <BR> Lunge Twist <BR> <BR> Targets shoulders, obliques, butt, and legs <BR> <BR> Stand holding ends of a towel with both hands in front of thighs, palms facing in (keep tension in towel). Step back with left leg into a lunge, both knees bent 90 degrees. <BR> Maintaining lunge throughout, fold forward from hips to touch towel across right foot, then straighten up as you... Fri, 30 May 2014 10:36:29 EST Discuss QFC for May 30th Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58039439 <em>227</em> <BR> <BR> Discuss the QFC for May 30th here... <BR> <BR> Work those muscles!!! Enjoy the Burn!! <BR> <BR> <em>248</em> <em>381</em> <em>386</em> <em>244</em> Thu, 29 May 2014 13:12:48 EST QFC for May 30th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58039432 <em>227</em> <BR> <BR> Todays QFC for the day is Fire Hydrant's!!! <BR> <BR> Fire Hydrant <BR> <BR> Targets back, abs, butt, outer thighs, and quads <BR> <BR> Stand with feet together, knees slightly bent, and hinging forward from hips, place both palms above left knee. <BR> Lift bent right leg behind you with heel as high as you can. Keeping right knee bent 90 degrees throughout, draw a counterclockwise circle with knee. <BR> Do 15 reps; switch sides and repeat. Do 3 sets <BR> <BR>... Thu, 29 May 2014 13:11:48 EST Discuss QFC for Thursday May 29th here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58029705 <em>252</em> <em>244</em> <em>250</em> <BR> <BR> Discuss your QFC for May 29th here... <BR> <BR> <BR> Are you in or out???? <BR> <BR> <BR> <em>386</em> <em>381</em> <em>345</em> Wed, 28 May 2014 17:26:30 EST QFC For May 29th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58029687 <em>227</em> <BR> <BR> <BR> Todays QFC will work your core, arms, shoulders... <BR> <BR> Two-Way Push-Up <BR> <BR> Start with arms straight, hands under shoulders, feet on a bench or couch, body straight and parallel to ground. Do a push-up, then walk hands toward bench, raising hips into a modified Downward Dog. Do another push-up, bending elbows slowly. Walk hands back to start for 1 rep. Do 2 sets of 8-10 reps. <BR> <BR> Works chest, arms, shoulders, and incorporates core. <BR> ... Wed, 28 May 2014 17:25:06 EST Discuss Wednesday May 28th QFC here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58020434 <em>227</em> <BR> <BR> Today we are on target.. working our legs, abs and hips... Tells us... are you in??? <BR> <BR> <BR> <em>227</em> <em>381</em> <em>198</em> <em>224</em> <em>227</em> Tue, 27 May 2014 22:00:41 EST QFC For Wednesday May 28th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x58020408 <em>227</em> <BR> <BR> Today we are going to work out our hips thighs and legs... <BR> <BR> <BR> <BR> Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. <BR> also works abs, hips, butt <BR> <BR> <BR> <link>www.self.com/fitness/workouts/2013/0<BR>6/killer-legs-no-gear-required-slidesh<BR>ow#slid... Tue, 27 May 2014 21:58:57 EST Discuss QFC for April 17th Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57536064 <em>227</em> <BR> <BR> We are working the core today!!! <BR> <BR> So question is.. are you in or out??? <BR> <BR> <BR> Leave your comments! <BR> <BR> <em>381</em> Wed, 16 Apr 2014 15:46:17 EST QFC For April 17th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57536054 <em>227</em> Today its all about working your core.. <BR> <BR> This Workout is called the Dead Bug. <BR> <BR> A: Lie faceup with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to the floor. <BR> B: Brace core and reach left arm up and behind head while right leg straightens but doesn't touch the floor. Return to starting position and repeat on the other side to complete 1 rep. <BR> <BR> <link>www.shape.com/fitness/workouts/4-wee... Wed, 16 Apr 2014 15:45:05 EST QFC 4/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57343684 Today's QFC! <BR> <BR> http://www.sparkpeople.com/resource/fitn<BR>ess_plan_generator_details.asp?id=55 <BR> <BR> Work the lower body! <BR> Just 10 minutes to Boost the day! Tue, 1 Apr 2014 11:05:36 EST QFC 3/31 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57329274 Twist work out. <BR> 25 minutes <BR> <BR> http://www.sparkpeople.com/resource/fitn<BR>ess_plan_generator_details.asp?id=98 <BR> <BR> <BR> <BR> Mon, 31 Mar 2014 10:54:06 EST Discuss QFC for 3/4/14 Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57003823 Todays QFC works the back and chest.. lets strengthen those muscles!!!! <BR> <BR> <BR> Tue, 4 Mar 2014 14:56:16 EST Qfc For March 3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x57003813 <em>227</em> Please see below OFC for 3/4/14 <em>227</em> <BR> <BR> Lets work the Back and Chest!!!! <BR> <BR> Superset 1: Back and Chest <BR> <BR> Bent-Over Row <BR> <BR> Targets: Back and biceps <BR> <BR> Tones 93 percent of your upper back muscles -- more than any other move tested. <BR> <BR> Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides. <BR> Hinge forward 90 degrees from hips so that back is parallel to floor and arms extend down, palms fac... Tue, 4 Mar 2014 14:55:21 EST Discuss Weekend QFC 2-28- thru 3-2 here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56948605 <em>381</em> Discuss the Weekend power combo here <em>381</em> <BR> <BR> This weekend is an action packed combo to get your heart racing and your body a total workout!!! <BR> <BR> <BR> <em>381</em> Fri, 28 Feb 2014 11:38:56 EST QFC Weekend! 2-28-Thru 3-2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56948585 <em>227</em> Please see below QFC for the weekend 2-28 thru 3-2 <em>227</em> <BR> <BR> Drop a Jeans Size: 20-Minute At-Home Cardio Circuit <BR> <BR> This series of 1-minute PE classics packs almost the calorie burn of Spinning -- ideal for living-room exercisers. <BR> <BR> March in place for 3 minutes (360 steps) <BR> <BR> 60 Jumping Jacks <BR> <BR> March 1 minute (120 steps) <BR> <BR> 60 Jumping Jacks <BR> <BR> March 1 minute <BR> <BR> 30 Squat-Thrusts* <BR> <BR> March... Fri, 28 Feb 2014 11:37:36 EST QFC of the day 2/28/14 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56937215 <em>227</em> Please see below.. QFC for 2/28/14 <em>227</em> <BR> <BR> Butterfly <BR> <BR> Targets: Abs, butt, hamstrings, inner and outer thighs <BR> <BR> Stand with feet wider than shoulder-width apart, toes turned outward 45 degrees and arms extended out to sides at shoulder level, palms down. <BR> Bend knees until thighs are parallel to floor and lower arms so that wrists cross in front of hips. <BR> <BR> <link>www.fitnessmagazine.com/workout/expr<BR>ess/20-minute/from-flab-... Thu, 27 Feb 2014 14:10:15 EST Discuss QFC for 2/27/14 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56937176 <BR> Time to work those arms.. todays QFC is swimming!! <BR> <BR> <BR> Get on your feet and work those arms!!!! Thu, 27 Feb 2014 14:07:09 EST QFC For Feb 27th http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56937166 <em>227</em> Please see below for the Qfc for 2/27/14 <em>227</em> <BR> <BR> <BR> Swimming: <BR> <BR> Stand with feet about shoulder-width apart, a dumbbell in each hand, arms out to sides with palms facing up and elbows slightly bent. <BR> Rotate left arm and shoulder forward so palm faces behind you, then reverse motion back to start. <BR> Do 16 reps. Switch sides and repeat. Do 2 sets. <BR> MAKE IT HARDER: Add a set. Rotate both arms at the same time until palms face behind you, ... Thu, 27 Feb 2014 14:06:15 EST Discuss QFC for Feb 26th Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56913660 Todays QFC of the day is Flying side burpees.... <BR> <BR> <BR> Ready Set Go!!!! <BR> <BR> <BR> <em>104</em> <em>521</em> <em>306</em> <em>381</em> <em>386</em> Tue, 25 Feb 2014 18:16:07 EST QFC for Feb 26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56913652 Please see below for the Qfc of the day for Feb 26th : <BR> <BR> Flying Side Burpee: <BR> <BR> Crouch, placing hands shoulder-width apart on ground; hop feet behind you and to left into a plank, toes together (as shown). Hop feet back up to hands and jump, raising arms overhead. Repeat on opposite side. Continue for 1 minute. <BR> <BR> <link>www.self.com/fitness/2014/01/no-equi<BR>pment-sculpting-moves-slideshow#slide=2 </link> <BR> <BR> Work that bod!! Keep on your Feet!!! Tue, 25 Feb 2014 18:14:35 EST Discuss QFC for 2/24/14 Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56895819 Todays Qfc is competition Abs!!! <BR> <BR> Work your body, Drink plenty of water, and most importantly Take time to smile and enjoy getting into shape :) Mon, 24 Feb 2014 11:10:27 EST QFC For Feb 24 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56895795 Please see below the QFC for Feb 24th.. Competition Sit ups!!!! <BR> <BR> <BR> Lie faceup with legs straight, arms extended overhead on ground. Engage abs and sit up, bending knees as you reach hands to toes (as shown). Return to start; continue for 1 minute. <BR> <BR> <link>www.self.com/fitness/2014/01/no-equi<BR>pment-sculpting-moves-slideshow#slide=1 </link> <BR> <BR> <em>381</em> <em>386</em> <em>345</em> Mon, 24 Feb 2014 11:09:14 EST Discuss QFC for 2-21-14 Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56848818 Discuss QFC for 2/21 here... <BR> <BR> The QFC for the day is Ab busters.. <BR> Enjoy.. Rock it and do your best!!!! <BR> <BR> <BR> <em>381</em> <em>250</em> <em>243</em> <em>386</em> Thu, 20 Feb 2014 13:42:52 EST QFC for Feb 21 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56848781 Please see the QFC for February 21st... Keep active and Keep Focused.. Quickfire your day! <BR> <BR> Ab Buster <BR> <BR> Stand with feet wider than hip-width apart. Bend forward and place hands on floor near feet. With hands planted, bend left knee as you slide right leg across body . Return to start; repeat on opposite side for one rep. Do 15 reps. <BR> Works abs, shoulders, butt, legs <BR> <BR> <link>www.self.com/flat-abs-guide/faster-t<BR>han-ever-flat-abs-slideshow?intcid=fla<BR>tabs... Thu, 20 Feb 2014 13:39:23 EST February http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x56710733 Am I missing where to find Feb.'s quick fires? I know things have changed a bit, so I just wanted to make sure I wasn't missing the post or something.... <BR> <em>41</em> Sun, 9 Feb 2014 16:51:35 EST Discuss 1/27- 1/31 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56546831 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is WEEKDAY LUNGES 4WAY COMBO <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em> ~~ <em>321</em> ~~ <em>319</em> ~~ <em>102</em> <BR> ~~Mic~~~~ ... Tue, 28 Jan 2014 09:28:13 EST QFC 1/ 27 - 1/ 31 !!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56546824 ~~WEEKDAY LUNGES 4WAY COMBO ~~ <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> LUNGES there are so many ways to work those thighs, calves, and large leg muscles, including the GLUTES. All of these LUNGES are great for improving your legs strength. Do a few of each are one type of LUNGE per day for each of the 4 days!!! Have fun and start a FIRE!... Tue, 28 Jan 2014 09:27:26 EST QFC 1/25 & 1/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56514399 SATURDAY & SUNDAY FOR JANUARY <BR> <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ... Sat, 25 Jan 2014 20:13:10 EST discuss QFC 1/25 & 1/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56514393 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND Workout <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it'... Sat, 25 Jan 2014 20:12:23 EST QFC 1/ 20 - 1/ 24 !!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56433047 QFC 1/20 - 1/24 <BR> <BR> <em>386</em> <em>381</em> <em>312</em> <em>320</em> <em>312</em> <em>401</em> <em>186</em> <em>381</em> <em>386</em> <BR> <BR> Quick Fires for the week. Got your planning done for you, now you just need to GET IT DONE . <BR> <BR> 1/20 Monday ~~ FRONT LUNGES <BR> Daily Goal = 30 Lunges each Leg = 1 set, 5 Sets ~ spaced throughout your day! <BR> Making sure you work both legs = 1 SET <BR> <link>www.youtube.com/watch?v=4gb3LNm247Y&<BR>feature=rel... Sun, 19 Jan 2014 20:55:29 EST Discuss 1/20 - 1/24 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56433036 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC for the of WEEK 1/20 - 1/24 please post your completed days events!! <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em> ~~ <em>... Sun, 19 Jan 2014 20:55:02 EST QFC 1/18 & 19 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56410846 SATURDAY & SUNDAY FOR JANUARY <BR> <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ... Sat, 18 Jan 2014 06:24:00 EST Dicuss 1/18 &1/19 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56410842 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND Workout <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it'... Sat, 18 Jan 2014 06:23:05 EST QFC 1/13 - 1/17 !!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56336065 WEEK 1/13 - 1/17 <BR> Quick Fires for the week. Got your planning done for you, now you just need to GET IT DONE . <BR> <BR> <BR> <em>386</em> <em>311</em> <em>344</em> <em>326</em> <em>216</em> <em>361</em> <em>386</em> <BR> <BR> 1/13~~ Monday ~~ CALF RAISE <BR> 5 SETS of 30 raises =130 total <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?ID=123&from=fitness </link> <BR> <BR> <BR> 1/14~~ Tuesday ~~ SIDE CRUNCHES <BR> 100 in reps of 15 on each ... Sun, 12 Jan 2014 20:05:06 EST Discuss 1/3 - 1/17 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56336060 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC for the of WEEK 1/13 - 1/17 please post your completed days events!! <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em> ~~ <em>... Sun, 12 Jan 2014 20:04:25 EST Quick Fire 1/11 & 1/12 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56309540 SATURDAY & SUNDAY FOR JANUARY <BR> <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ... Fri, 10 Jan 2014 20:29:33 EST Discuss 1/11 & 1/12 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56309527 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND Workout <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it'... Fri, 10 Jan 2014 20:28:57 EST QFC 1/6 - 1/10!!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56233940 Quick Fires for the week Monday 1/6 - Friday 1/10 <BR> <BR> 1/6 ~~"STANDING BOOTY KICKS! " <link>www.fitsugar.com/1853022 </link> <BR> <BR> <BR> 1/7~~"Duck Walk " <link>www.youtube.com/watch?v=HgX0LfCeEx4&<BR>feature=related </link> <BR> <BR> <BR> 1/8~~ "Isometric Bicep Press" ~ <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=972 </link> <BR> <BR> <BR> 1/9~~"Side Shuffle" <link>www.youtube.com/watch?v=Ifn_jP97PP8 </link> <BR> <BR> <BR> 1/10~~" Windmill Arms" <li... Sun, 5 Jan 2014 20:43:14 EST Discuss 1/6 - 1/10 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56233936 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC for the week Monday 1/6 - Friday 1/10, how did you do? Did you make it a Quick Fire day EVERYDAY? <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</... Sun, 5 Jan 2014 20:42:38 EST Quick Fire 1/4 & 1/5 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56204573 SATURDAY & SUNDAY FOR JANUARY <BR> <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ... Fri, 3 Jan 2014 21:49:13 EST Discuss 1/4 & 1/5 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56204563 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND Workout <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it'... Fri, 3 Jan 2014 21:48:47 EST QFC ~~1/3~~ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56186029 1/3 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> "PLANKS MAKE THE CORE STRONGER" QUICKFIRE CHALLENGE! <BR> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <BR> <em>320</em> The plank exercise is ranked by ACE (The American Council on Exercise) as a top 10 Most Effective A... Thu, 2 Jan 2014 18:11:24 EST Discuss QF 1/3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56186024 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is "PLANKS MAKE THE CORE STRONGER <BR> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <em>401</em> <em>417</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR... Thu, 2 Jan 2014 18:11:05 EST Quick Fire 1/2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56171701 1/2 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>311</em> <em>185</em> Power Walkin~ <em>9</em> ~JumpingJack <em>185</em> <em>312</em> <BR> <BR> <em>9</em> <em>7</em> <em>311</em> <em>185</em> <em>311</em> <em>185</em> <em>311</em> <em>7</em> <em>9</em> <BR> <BR> Walking is something everyone at every FITNESS level can do... Wed, 1 Jan 2014 20:29:53 EST Discuss 1/2 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56171693 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>311</em> <em>185</em> Power Walkin~ <em>9</em> ~JumpingJack <em>185</em> <em>312</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ... Wed, 1 Jan 2014 20:29:29 EST Quick Fire 12/31 & 1/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56143640 <em>249</em> <em>408</em> <em>409</em> <em>412</em> <em>425</em> <em>350</em> <em>329</em> <em>318</em> <em>411</em> <BR> <em>283</em> <em>33</em> 2014 HAPPY NEW YEAR 2014 <em>408</em> <em>198</em> <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questio... Mon, 30 Dec 2013 20:45:14 EST Discuss 12/31& 1/1 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56143634 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>249</em> <em>408</em> <em>409</em> <em>412</em> <em>425</em> <em>350</em> <em>329</em> <em>318</em> <em>411</em> <BR> <em>283</em> <em>33</em> 2014 HAPPY NEW YEAR 2014 <em>408</em> <em>198</em> <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em... Mon, 30 Dec 2013 20:44:46 EST Quick Fire 12/30 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56134716 12/30 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yoga moves to help you de-stress and enjoy the day. <BR> <em>406</em> Leg Raise... Mon, 30 Dec 2013 07:39:13 EST Discuss 12/30 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56134709 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yoga moves to help you de-stress and enjoy the day. <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE ... Mon, 30 Dec 2013 07:38:51 EST 2014 QF Changes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x56119180 HELLO Spark Quick Fire Team Mates.... <BR> <BR> As we move into the New Year 2014, we face are new challenges together. To reach our goals we make changes to the routines and fix what is not working. <BR> I am re-stating this as a personal mantra... because I need to believe in what I say that change is every day... and you have to be open to things around you. with that being said I hope that you can please read this and be patience with the team as we make a few changes. <BR> <BR> N... Sat, 28 Dec 2013 21:53:03 EST Quick Fire 12/29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56118785 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkpeople.com/resource/... Sat, 28 Dec 2013 21:14:33 EST Discuss 12/29 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56118777 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</... Sat, 28 Dec 2013 21:14:13 EST Quick Fire 12/28 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56108805 WEEKEND COMBO with the BALL <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>319</em> YOUR QUICKFIRE CHALLENGE is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <em>418</em> <em>319</em> <em>402</em> <em>418</em> <BR> 2 CHOICES FOR ABS YOU CAN "QUICK FIRE" JUST 1 OR BOTH ... <BR> <em>41... Fri, 27 Dec 2013 21:52:25 EST Discuss 12/28 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56108800 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>322</em> <em>319</em> <em>357</em> Weekend BALL Comb o <em>322</em> <em>319</em> <em>357</em> <BR> <BR> QFC is <em>319</em> is just ABS !!! <em>402</em> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUI... Fri, 27 Dec 2013 21:51:54 EST Quick Fire 12/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56098283 <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure you just do ... Thu, 26 Dec 2013 21:17:37 EST Discuss 12/27 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56098279 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~... Thu, 26 Dec 2013 21:17:07 EST Quick Fire 12/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56089258 Thursday's in December <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 ... Wed, 25 Dec 2013 22:09:48 EST Discuss 12/26 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56089251 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em> ~~ <em>3... Wed, 25 Dec 2013 22:09:26 EST Quick Fire 12/24 & 12/25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56074421 <em>447</em> <em>499</em> <em>500</em> <em>443</em> <em>444</em> <em>460</em> <em>446</em> <em>445</em> <em>425</em> <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jac... Mon, 23 Dec 2013 22:43:58 EST Discuss 12/24 & 12/25 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56074405 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <em>447</em> <em>499</em> <em>500</em> <em>443</em> <em>444</em> <em>460</em> <em>446</em> <em>445</em> <em>425</em> <BR> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio <BR> <BR> "Inactivity is ... Mon, 23 Dec 2013 22:41:58 EST Quick Fire 12/23 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56064651 12/23 12/30 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yoga moves to help you de-stress and enjoy the day. <BR> <em>406</em> Le... Sun, 22 Dec 2013 22:15:43 EST Discuss 12/23 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56064646 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too ... Sun, 22 Dec 2013 22:15:21 EST Quick Fire 12/21 & 12/22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56046332 WEEKEND COMBO with the BALL <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>319</em> YOUR QUICKFIRE CHALLENGE is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <em>418</em> <em>319</em> <em>402</em> <em>418</em> <BR> 2 CHOICES FOR ABS YOU CAN "QUICK FIRE" JUST 1 OR BOTH ... <BR> <em>41... Fri, 20 Dec 2013 21:55:06 EST Discuss 12/21 & 12/22 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56046325 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>322</em> <em>319</em> <em>357</em> Weekend BALL Comb o <em>322</em> <em>319</em> <em>357</em> <BR> <BR> QFC is <em>319</em> is just ABS !!! <em>402</em> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUI... Fri, 20 Dec 2013 21:54:38 EST Quick Fire 12/20 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56036501 <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure you just do ... Thu, 19 Dec 2013 21:36:53 EST Discuss 12/20 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56036497 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363... Thu, 19 Dec 2013 21:36:33 EST Quick Fire 12/19 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56026346 Thursday's in December <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 ... Wed, 18 Dec 2013 22:02:18 EST Discuss 12/19 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56026303 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em> ~~ <em... Wed, 18 Dec 2013 21:58:56 EST Quick Fire 12/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56015060 12/18 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> A DOUBLE DIP DAY... <BR> ~~~~~~~~~~~~~~~~~PART 1 ~~~~~~~~~~~~~ <BR> <BR> Flamingo Reach And Press QUICKFIRE <BR> <em>312</em> <em>216</em> <em>9</em> <em>414</em> <em>312</em> <em>414</em> <em>9</em> <em>216</em> <em>312</em> <BR> SHOW ME HOW LINK <link>www.womenshealthmag.com/fitne... Tue, 17 Dec 2013 20:39:15 EST Discuss 12/18 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56015057 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>216</em> <em>311</em> A DOUBLE DIP DAY... <em>216</em> <em>311</em> <BR> <BR> QFC is Flamingo Reach&Press <em>312</em> Lunge Reach&Twist <em>9</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUIC... Tue, 17 Dec 2013 20:38:50 EST Quick Fire 12/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56005244 12/17 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~~QUICKFIRE YOUR LOWER BODY with FROG SQUATS!!!~~~~ <BR> <em>201</em> <em>216</em> <em>414</em> <em>201</em> <em>216</em> <em>414</em> <em>201</em> <em>216</em> <em>201</em> <BR> <BR> SHOW ME HOW LINK #1~ <link>www.youtube.com/watch?v=wd-TnHQ062Y&<BR>feature=fvw </link> <BR> SHOW... Mon, 16 Dec 2013 22:12:11 EST Discuss 12/17 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x56005232 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is FROG SQUATS! <em>201</em> <em>216</em> <em>414</em> <em>201</em> <em>216</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</em>... Mon, 16 Dec 2013 22:11:01 EST Quick Fire 12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55993370 12/16 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> GET A LEG UP ON YOUR WITH YOUR RUNNER'S LUNGES for your QUICKFIRE CHALLENGE ! <BR> <em>312</em> <em>186</em> <em>182</em> <em>57</em> <em>312</em> <em>182</em> <em>57</em> <em>186</em> <em>312</em> <BR> <BR> ~~SHOW ME HOW LINK~ <link>www.sparkpeople.com/resource/exercis<BR>es.asp?... Sun, 15 Dec 2013 22:11:13 EST Discuss 12/16 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55993366 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is RUNNER'S LUNGES <em>312</em> <em>186</em> <em>182</em> <em>57</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363</e... Sun, 15 Dec 2013 22:10:53 EST Quick Fire 12/14 & 12/15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55973183 WEEKEND COMBO with the BALL <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>319</em> YOUR QUICKFIRE CHALLENGE is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <em>418</em> <em>319</em> <em>402</em> <em>418</em> <BR> 2 CHOICES FOR ABS YOU CAN "QUICK FIRE" JUST 1 OR BOTH ... <BR> <em>41... Fri, 13 Dec 2013 21:51:51 EST Discuss 12/14 & 12/15 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55973154 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <em>322</em> <em>319</em> <em>357</em> Weekend w/BALL <em>322</em> <em>319</em> <em>357 <BR> QFC is just ABS !!! <em>402</em> <em>357</em> <em>319</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change... Fri, 13 Dec 2013 21:49:01 EST Quick Fire 12/13 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55961910 <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure you just do ... Thu, 12 Dec 2013 21:03:16 EST Discuss 12/13 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55961902 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em... Thu, 12 Dec 2013 21:02:36 EST Quick Fire 12/12 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55948794 Thursday's in December <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 ... Wed, 11 Dec 2013 18:15:04 EST Discuss 12/12 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55948787 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> ~ <em>362</em> ~~ <em>363... Wed, 11 Dec 2013 18:14:47 EST Quick Fire 12/11 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55938919 12/11 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <BR> ~~ <em>414</em> ~ <em>344</em> ~ <em>321</em> ~ <em>404</em> ~ <em>321</em> ~ <em>344</em> ~ <em>403</em> ~~ <BR> ~~~~~ <em>404</em> ~~~~Curtsy <em>414</em> Lunge~~~~ <em>321</em> ~~~~~ <BR> The curtsy lunge is a type of lunge done with the legs crossed. Learn how to tone your lower bod... Tue, 10 Dec 2013 21:32:29 EST Discuss 12/11 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55938913 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>404</em> ~~~~Curtsy <em>414</em> Lunge~~~~ <em>321</em> ~~~~~ <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</e... Tue, 10 Dec 2013 21:32:06 EST Quick Fire 12/10 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55926581 12/10 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> QUICKFIRE CHALLENGE OF THE DAY IS "LATERAL LUNGES!" <BR> <em>306</em> <em>9</em> <em>186</em> <em>216</em> <em>186</em> <em>216</em> <em>186</em> <em>9</em> <em>306</em> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <em>216</em> <e... Mon, 9 Dec 2013 21:42:13 EST Discuss 12/10 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55926578 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is "LATERAL LUNGES!" <em>306</em> <em>9</em> <em>186</em> <em>216</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em... Mon, 9 Dec 2013 21:41:51 EST Quick Fire 12/9 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55913042 12/9 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>216</em> QUICKFIRE CHALLENGE is SUMO <em>216</em> KICKS! <em>216</em> <BR> ~~SHOW ME HOW LINK~ <link>www.fitnessmagazine.com/workout/card<BR>io/no-treadmill/boost-energy-blast-fat<BR>-cardio-workout/?page=5 </link> <BR> <em>215</em> ON YOUR MARK: <BR> Stand with feet hip-width apart, toes t... Sun, 8 Dec 2013 19:59:40 EST Discuss 12/9 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55913032 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is SUMO <em>216</em> KICKS! <em>216</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~ <em>1... Sun, 8 Dec 2013 19:58:54 EST Quick Fire 12/7 & 12/8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55892940 WEEKEND COMBO with the BALL <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>319</em> YOUR QUICKFIRE CHALLENGE is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <em>418</em> <em>319</em> <em>402</em> <em>418</em> <BR> 2 CHOICES FOR ABS YOU CAN "QUICK FIRE" JUST 1 OR BOTH ... <BR> <em>41... Fri, 6 Dec 2013 22:21:19 EST Discuss 12/7 & 12/8 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55892937 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is WEEKEND COMBO w/BALL is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your... Fri, 6 Dec 2013 22:20:25 EST QFC 12/6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55879318 <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure you just do ... Thu, 5 Dec 2013 17:59:12 EST Dicuss 12/6 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55879317 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~... Thu, 5 Dec 2013 17:58:56 EST Quick Fire 12/5 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55868833 Thursday's in December <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 ... Wed, 4 Dec 2013 21:17:17 EST Discuss 12/5 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55868828 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>33... Wed, 4 Dec 2013 21:16:58 EST Quick Fire 12/4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55855674 12/4 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> ~~~~~~QUICKFIRE OF THE DAY ARE LUNGE & REACH~~~~~~ <BR> <em>182</em> <em>306</em> <em>182</em> <em>104</em> <em>182</em> <em>104</em> <em>182</em> <em>306</em> <em>182</em> <BR> <BR> <BR> SHOW ME HOW LINK <BR> <link>www.hulu.com/watch/3272/work-out-eri<BR>ka-lunges-and-reaches </link> ... Tue, 3 Dec 2013 19:45:36 EST Discuss 12/4 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55855670 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is LUNGE & REACH <em>182</em> <em>306</em> <em>182</em> <em>104</em> <em>182</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em... Tue, 3 Dec 2013 19:45:08 EST Quick Fire 12/3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55843308 . <BR> 12/3 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>312</em> YOUR QUICKFIRE CARDIO CHALLENGE Side Shuffle <em>312</em> <BR> <em>311</em> <em>182</em> <em>312</em> <em>186</em> <em>9</em> <em>186</em> <em>312</em> <em>182</em> <em>311</em> <BR> ~~SHOW ME HOW LINK <link>www.youtube.com/watch?v=Ifn_jP97PP8 </link> <BR> ~~S... Mon, 2 Dec 2013 20:24:33 EST Discuss 12/3 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55843300 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is Side Shuffle <em>312</em> <em>311</em> <em>182</em> <em>312</em> <em>186</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~... Mon, 2 Dec 2013 20:24:01 EST Quick Fire 12/2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55829616 12/ 2 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> YOUR QUICKFIRE OF THE DAY ARE STANDING BOOTY KICKS! <BR> <em>216</em> <em>417</em> <em>416</em> <em>7</em> <em>216</em> <em>7</em> <em>416</em> <em>417</em> <em>216</em> <BR> SHOW ME HOW LINK <link>www.fitsugar.com/1853022 </link> <BR> <em>9</em> ON YOUR MARK . . .Stand tall and place yo... Sun, 1 Dec 2013 19:32:10 EST Discuss 12/2 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55829612 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is STANDING BOOTY KICKS! <em>216</em> <em>417</em> <em>416</em> <em>7</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ ... Sun, 1 Dec 2013 19:31:37 EST Quick Fire 11/30 & 12/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55809949 WEEKEND COMBO with the BALL <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>319</em> YOUR QUICKFIRE CHALLENGE is just ABS !!! <em>402</em> <BR> <em>418</em> <em>402</em> <em>319</em> <em>418</em> <em>402</em> <em>418</em> <em>319</em> <em>402</em> <em>418</em> <BR> 2 CHOICES FOR ABS YOU CAN "QUICK FIRE" JUST 1 OR BOTH ... <BR> <em>41... Sat, 30 Nov 2013 00:26:42 EST Discuss 11/30 & 12/ 1 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55809941 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is WEEKEND COMBO with the BALL <em>418</em> <em>402</em> <em>319</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Sat, 30 Nov 2013 00:26:05 EST Quick Fire 11/29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55798255 FRIDAYS IN NOVEMBER <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 or 5-pound ... Thu, 28 Nov 2013 18:58:29 EST Discuss 11/29 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55798253 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~... Thu, 28 Nov 2013 18:58:01 EST Quick Fire 11/28 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55790408 <em>426</em> <em>430</em> <em>429</em> <em>342</em> <em>548</em> <em>429</em> <em>430</em> <em>426</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should Q... Wed, 27 Nov 2013 21:42:58 EST Discuss 11/28 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55790402 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Wed, 27 Nov 2013 21:42:31 EST Quick Fire 11/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55779386 Wednesdays <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~~~~~~BURPIES are the QUICKFIRE of the DAY! ~~~~~~~~ <BR> <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <em>185</em> <em>320</em> <em>186</em> <em>401</em> <BR> SHOW ME HOW LINK <BR> #1~~a challenge <link>www.youtube.com/watch?v=jVyqlPJyrfw&<BR>NR=1 </lin... Tue, 26 Nov 2013 21:23:14 EST Discuss 11/27 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55779382 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is BURPIES <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~... Tue, 26 Nov 2013 21:22:54 EST Dicuss QFC 11/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55766317 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is Obliques are the QUICKFIRE CHALLENGE "~~~~~~ <BR> <em>9</em> <em>344</em> <em>84</em> <em>9</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</... Mon, 25 Nov 2013 18:20:22 EST QFC 11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55766306 11/26 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> ~~~~~~ " Obliques are the QUICKFIRE CHALLENGE "~~~~~~ <BR> <em>9</em> <em>344</em> <em>84</em> <em>9</em> <em>414</em> <em>9</em> <em>84</em> <em>344</em> <em>9</em> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <em>9</em> Startin... Mon, 25 Nov 2013 18:19:30 EST Quick Fire 11/25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55755638 11/25 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> DOUBLE DUTY QUICK FIRE INNER AND OUTER THIGHS <BR> <em>186</em> <em>306</em> <em>313</em> <em>312</em> <em>9</em> <em>312</em> <em>313</em> <em>306</em> <em>186</em> <BR> ~~~~~~~~~~~~~~~~~ " INNER THIGHS Part 1" ~~~~~~~~~~~~~ <BR> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com/resourc... Sun, 24 Nov 2013 21:01:26 EST Discuss 11/25 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55755619 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is DOUBLE DUTY QUICK FIRE INNER AND OUTER THIGHS <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~ <em>... Sun, 24 Nov 2013 21:00:03 EST Quick Fire 11/23 & 11/24 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55734652 <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> <em>311</em> <em>313</em> <em>342</em> ~Saturday~Sunday <em>342</em> <em>313</em> <em>311</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> T... Fri, 22 Nov 2013 21:33:25 EST Discuss 11/23 & 11/ 24 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55734632 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em... Fri, 22 Nov 2013 21:31:25 EST Quick Fire 11/22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55722990 FRIDAYS IN NOVEMBER <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 or 5-pound ... Thu, 21 Nov 2013 21:52:27 EST Discuss 11/22 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55722982 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</... Thu, 21 Nov 2013 21:51:52 EST Quick Fire 11/21 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55710416 . <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over t... Wed, 20 Nov 2013 20:55:22 EST Discuss 11/21 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55710403 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332<... Wed, 20 Nov 2013 20:54:41 EST Quick Fire 11/20 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55698436 Wednesdays <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~~~~~~BURPIES are the QUICKFIRE of the DAY! ~~~~~~~~ <BR> <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <em>185</em> <em>320</em> <em>186</em> <em>401</em> <BR> SHOW ME HOW LINK <BR> #1~~a challenge <link>www.youtube.com/watch?v=jVyqlPJyrfw&<BR>NR=1 </lin... Tue, 19 Nov 2013 21:22:12 EST Discuss 11/20 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55698430 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is BURPIES <em>401</em> <em>186</em> <em>320</em> <em>185</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Tue, 19 Nov 2013 21:21:51 EST Quick Fire 11/19 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55686305 11/19 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure y... Mon, 18 Nov 2013 21:51:05 EST Discuss 11/19 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55686296 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>... Mon, 18 Nov 2013 21:50:31 EST Quick Fire 11/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55672360 11/18 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> <BR> <em>414</em> <em>415</em> <em>418</em> <em>403</em> <em>252</em> <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> SHOW ME HOW <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?v... Sun, 17 Nov 2013 20:17:11 EST Discuss 11/18 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55672356 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332<... Sun, 17 Nov 2013 20:16:45 EST Quick Fire 11/16 & 11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55650851 <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> <em>311</em> <em>313</em> <em>342</em> ~Saturday~Sunday <em>342</em> <em>313</em> <em>311</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> T... Fri, 15 Nov 2013 21:24:58 EST Discuss 11/16 & 11/17 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55650839 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change hap... Fri, 15 Nov 2013 21:24:18 EST Quick Fire 11/14 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55626977 11/14 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkpeople.com/reso... Wed, 13 Nov 2013 21:15:09 EST Discuss 11/14 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55626968 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <e... Wed, 13 Nov 2013 21:14:43 EST Quick Fire 11/13 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55613891 Wednesdays <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~~~~~~BURPIES are the QUICKFIRE of the DAY! ~~~~~~~~ <BR> <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <em>185</em> <em>320</em> <em>186</em> <em>401</em> <BR> SHOW ME HOW LINK <BR> #1~~a challenge <link>www.youtube.com/watch?v=jVyqlPJyrfw&<BR>NR=1 </lin... Tue, 12 Nov 2013 20:27:33 EST Discuss 11/13 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55613888 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is BURPIES <em>401</em> <em>186</em> <em>320</em> <em>185</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ ... Tue, 12 Nov 2013 20:27:11 EST Quick Fire 11/12 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55601937 11/12 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> ~~~~~~ " Obliques are the QUICKFIRE CHALLENGE "~~~~~~ <BR> <em>9</em> <em>344</em> <em>84</em> <em>9</em> <em>414</em> <em>9</em> <em>84</em> <em>344</em> <em>9</em> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <em>9</em> ... Mon, 11 Nov 2013 21:17:54 EST Discuss 11/12 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55601926 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is " Obliques <em>9</em> <em>344</em> <em>84</em> <em>9</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <e... Mon, 11 Nov 2013 21:17:07 EST Quick Fire 11/11 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55588243 11/11 11/25 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> DOUBLE DUTY QUICK FIRE INNER AND OUTER THIGHS <BR> <em>186</em> <em>306</em> <em>313</em> <em>312</em> <em>9</em> <em>312</em> <em>313</em> <em>306</em> <em>186</em> <BR> ~~~~~~~~~~~~~~~~~ " INNER THIGHS Part 1" ~~~~~~~~~~~~~ <BR> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com... Sun, 10 Nov 2013 19:24:08 EST Discuss 11/11 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55588216 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is DOUBLE DUTY QUICK FIRE INNER AND OUTER THIGHS <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~... Sun, 10 Nov 2013 19:21:53 EST Quick Fire 11 / 9 & 11 / 10 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55569047 <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> <em>311</em> <em>313</em> <em>342</em> ~Saturday~Sunday <em>342</em> <em>313</em> <em>311</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> T... Fri, 8 Nov 2013 22:24:38 EST Discuss 11/9 & 11/10 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55569030 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em... Fri, 8 Nov 2013 22:23:43 EST Quick Fire 11/8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55555948 FRIDAYS IN NOVEMBER <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 or 5-pound ... Thu, 7 Nov 2013 20:36:04 EST Discuss 11/8 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55555940 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~... Thu, 7 Nov 2013 20:35:14 EST Quick Fire 11/7 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55545257 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <em>321</em> Thursday~~ <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> This is to make your week a little less stressed you can take this with you an... Wed, 6 Nov 2013 23:06:22 EST Discuss 11/7 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55545253 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen..... Wed, 6 Nov 2013 23:05:59 EST Quick Fire 11/6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55531128 Wednesdays <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~~~~~~BURPIES are the QUICKFIRE of the DAY! ~~~~~~~~ <BR> <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <em>185</em> <em>320</em> <em>186</em> <em>401</em> <BR> SHOW ME HOW LINK <BR> #1~~a challenge <link>www.youtube.com/watch?v=jVyqlPJyrfw&<BR>NR=1 </lin... Tue, 5 Nov 2013 20:49:00 EST Discuss 11/6 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55531123 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is BURPIES <em>401</em> <em>186</em> <em>320</em> <em>185</em> <em>306</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>... Tue, 5 Nov 2013 20:48:25 EST Quick Fire 11/5 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55518229 11/5 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <em>104</em> <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <em>104</em> <BR> You can pick and choose which ones or all of the Challenges you would like to do.... the Challenges something EASY Quick and something you can do anywhere, anytime, do them all just do one make sure yo... Mon, 4 Nov 2013 21:07:15 EST Discuss 11/5 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55518223 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>9</em> ARM <em>344</em> COMBO <em>85</em> DAY <em>321</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</e... Mon, 4 Nov 2013 21:06:58 EST Quick Fire 11/4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55504140 11/4 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> <BR> <em>414</em> <em>415</em> <em>418</em> <em>403</em> <em>252</em> <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> SHOW ME HOW <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?v... Sun, 3 Nov 2013 20:09:14 EST Discuss 11/4 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55504131 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>414</em> <BR> 20-Minute Yogilates Routine here on SPARK'S web site!! <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~... Sun, 3 Nov 2013 20:08:43 EST Quick Fire 11 / 2 & 11 / 3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55480377 <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> <em>311</em> <em>313</em> <em>342</em> ~Saturday~Sunday <em>342</em> <em>313</em> <em>311</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> T... Fri, 1 Nov 2013 20:50:24 EST Discuss 11/2 & 11/3 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55480372 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>548</em> ~~~~~November WEEKEND COMBOS~~~~~ <em>295</em> <BR> <BR> QFC is <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <... Fri, 1 Nov 2013 20:49:42 EST Quick Fire 11/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55467689 FRIDAYS IN NOVEMBER <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> This is a 5 part Cardio Workout, there is a video link. Burn more calories with dumbbell exercises in this 15-minute cardio workout.What you'll need: a pair of 2 or 3 or 5-pound ... Thu, 31 Oct 2013 20:29:28 EST Discuss 11/1 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55467662 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em... Thu, 31 Oct 2013 20:27:05 EST QFC 10/31 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55453788 <em>431</em> <em>465</em> <em>424</em> <em>431</em> <em>422</em> <em>421</em> <em>420</em> <em>419</em> <em>431</em> <em>423</em> <em>422</em> <em>421</em> <em>420</em> <em>275</em> <em>333</em> <em>424</em> <em>431</em> <em>423</em> <BR> Thursdays in October <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comm... Wed, 30 Oct 2013 18:10:54 EST Discuss 10/31 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55453780 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Wed, 30 Oct 2013 18:10:00 EST Quick Fire 10/30 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55442830 <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over the week. Playing with the ki... Tue, 29 Oct 2013 20:52:31 EST Discuss 10/30 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55442822 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ... Tue, 29 Oct 2013 20:52:09 EST Quick Fire 10/29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55429850 10/29 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> GET A LEG UP ON YOUR WITH YOUR RUNNER'S LUNGES for your QUICKFIRE CHALLENGE ! <BR> <em>312</em> <em>186</em> <em>182</em> <em>57</em> <em>312</em> <em>182</em> <em>57</em> <em>186</em> <em>312</em> <BR> <BR> ~~SHOW ME HOW LINK~ <link>www.sparkpeople.com/resource/exercis<BR>es.asp?... Mon, 28 Oct 2013 20:48:10 EST Discuss 10/29 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55429846 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is RUNNER'S LUNGES <em>312</em> <em>186</em> <em>182</em> <em>57</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em... Mon, 28 Oct 2013 20:47:42 EST Quick Fire 10/28 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55416718 MONDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <em>9</em> HOPS~~~A hop is a forward or lateral movement in which the athle... Sun, 27 Oct 2013 20:59:20 EST Discuss 10/28 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55416713 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</... Sun, 27 Oct 2013 20:58:59 EST Is this the way to the bar? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x55400154 Just kidding, <BR> <BR> Hi! I'm Ali. I am just starting off this weight loss journey. I would love any support or comment to help me stay consistent and I'd love to give support in return. I have over 100 pounds to lose and I am determined to lose it. <BR> <BR> Sparkfriends wanted and appreciated!!! <BR> Sat, 26 Oct 2013 10:27:22 EST Quick Fire 10/ 26 & 10/ 27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55395616 <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yog... Fri, 25 Oct 2013 21:30:00 EST Discuss 10/ 26 & 10/ 27 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55395606 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLa... Fri, 25 Oct 2013 21:29:31 EST QFC 10/25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55381867 10/25 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>326</em> <em>84</em> <em>85</em> <em>216</em> <em>325</em> <em>85</em> <em>84</em> <em>326</em> <BR> "A QUICKFIRE your UPPER BODY with SHADOW BOXING " <BR> <BR> <em>325</em> ~~CHOICE #1 <BR> SHOW ME HOW LINK~ <link>www.ehow.com/video_2359751_shadow-bo<BR>xing.html </link> <BR> <em... Thu, 24 Oct 2013 18:41:42 EST Discuss 10/ 25 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55381862 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>326</em> <em>84</em> <em>85</em> <em>216</em> <em>325</em> SHADOW BOXING " <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312<... Thu, 24 Oct 2013 18:41:26 EST Quick Fire 10/24 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55370080 Thursdays in October <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www... Wed, 23 Oct 2013 19:44:35 EST Discuss 10/24 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55370072 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Wed, 23 Oct 2013 19:44:00 EST Quick Fire 10/23 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55358095 <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over the week. Playing with the ki... Tue, 22 Oct 2013 20:51:24 EST Discuss 10/23 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55358090 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</... Tue, 22 Oct 2013 20:51:05 EST Quick Fire 10/22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55344592 10/22 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> A DOUBLE DIP DAY... <BR> ~~~~~~~~~~~~~~~~~PART 1 ~~~~~~~~~~~~~ <BR> <BR> Flamingo Reach And Press QUICKFIRE <BR> <em>312</em> <em>216</em> <em>9</em> <em>414</em> <em>312</em> <em>414</em> <em>9</em> <em>216</em> <em>312</em> <BR> SHOW ME HOW LINK <link>www.womenshealthmag.com/fitne... Mon, 21 Oct 2013 19:36:55 EST Discuss 10/22 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55344587 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is A DOUBLE DIP DAY...Flamingo Reach And Press and <em>311</em> Lunge Reach And Twist <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</... Mon, 21 Oct 2013 19:36:27 EST Quick Fire 10/21 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55334971 MONDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <em>9</em> HOPS~~~A hop is a forward or lateral movement in which the athle... Sun, 20 Oct 2013 22:27:50 EST Discuss 10/21 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55334966 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <e... Sun, 20 Oct 2013 22:27:17 EST Quick Fire 10/ 19 & 10/ 20 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55313536 <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yog... Fri, 18 Oct 2013 21:52:12 EST Discuss 10/ 19 & 10/ 20 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55313533 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yoga moves to help you de-stress and enjoy the day. <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>41... Fri, 18 Oct 2013 21:51:44 EST Quick Fire 10/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55301315 10/18 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>84</em> QF OF THE DAY Standing Crossknee Crunch <em>84</em> <BR> <em>8</em> <em>7</em> <em>9</em> <em>84</em> <em>216</em> <em>84</em> <em>9</em> <em>7</em> <em>8</em> <BR> IGNITE YOUR INNER FAT BURNING FLAME WITH YOUR QUICKFIRE CHALLENGE! <BR> SHOW ME HOW LINK~~ <link>www.... Thu, 17 Oct 2013 20:40:10 EST Discuss 10/18 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55301310 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is Standing Crossknee Crunch <em>84</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~ <em... Thu, 17 Oct 2013 20:39:40 EST Quick Fire 10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55289670 Thursdays in October <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www... Wed, 16 Oct 2013 20:14:04 EST Discuss 10/17 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55289664 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>3... Wed, 16 Oct 2013 20:13:34 EST Quick Fire 10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55282933 <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over the week. Playing with the ki... Wed, 16 Oct 2013 08:53:51 EST Discuss 10/16 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55282928 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em... Wed, 16 Oct 2013 08:53:28 EST Quick Fire 10/15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55264781 10/15 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> QUICKFIRE CHALLENGE OF THE DAY IS "LATERAL LUNGES!" <BR> <em>306</em> <em>9</em> <em>186</em> <em>216</em> <em>186</em> <em>216</em> <em>186</em> <em>9</em> <em>306</em> <BR> SHOW ME HOW LINK <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <em>216</em> <e... Mon, 14 Oct 2013 20:02:31 EST Discuss 10/15 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55264775 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is "LATERAL LUNGES!" <em>306</em> <em>9</em> <em>186</em> <em>216</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>... Mon, 14 Oct 2013 20:02:05 EST Quick Fire 10/14 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55253216 MONDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <em>9</em> HOPS~~~A hop is a forward or lateral movement in which the athle... Sun, 13 Oct 2013 21:14:31 EST Discuss 10/14 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55253002 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <BR> <BR> "Inactivity is the killer and, rememb... Sun, 13 Oct 2013 20:57:29 EST Quick Fire 10/ 12 & 10/ 13 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55231098 <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yog... Fri, 11 Oct 2013 20:50:53 EST Discuss 10/ 12 & 10/ 13 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55231092 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</e... Fri, 11 Oct 2013 20:50:13 EST QFC 10/11 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55218203 10/11 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>326</em> <em>84</em> <em>85</em> <em>216</em> <em>325</em> <em>85</em> <em>84</em> <em>326</em> <BR> "A QUICKFIRE your UPPER BODY with SHADOW BOXING " <BR> <BR> <em>325</em> ~~CHOICE #1 <BR> SHOW ME HOW LINK~ <link>www.ehow.com/video_2359751_shadow-bo<BR>xing.html </link> <BR> ... Thu, 10 Oct 2013 18:38:49 EST Discuss 10/11 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55218195 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>85</em> <em>84</em> <em>326</em> UPPER BODY w/SHADOW BOXING " <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>33... Thu, 10 Oct 2013 18:37:59 EST Quick Fire 10/10 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55206977 Thursdays in October <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www... Wed, 9 Oct 2013 20:43:36 EST Discuss 10/10 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55206973 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</e... Wed, 9 Oct 2013 20:43:09 EST Quick Fire 10/9 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55193782 <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over the week. Playing with the ki... Tue, 8 Oct 2013 20:54:12 EST Discuss 10/9 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55193773 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>321</em> JumpingJacks and PushUps! <em>320</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em... Tue, 8 Oct 2013 20:53:48 EST Quick Fire 10/8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55180140 10/8 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> <em>34</em> <em>312</em> <em>34</em> Walking Lunges <em>34</em> <em>312</em> <em>34</em> <BR> <BR> So grab some weights and start your day off with this quick and easy little workout.Down the hall at work, in the house or around the block. Walking Lunges will build muscles,adding w... Mon, 7 Oct 2013 20:39:58 EST Discuss 10/8 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55180128 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>34</em> <em>312</em> <em>34</em> Walking Lunges <em>34</em> <em>312</em> <em>34</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em... Mon, 7 Oct 2013 20:39:27 EST Quick Fire 10/7 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55166949 MONDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <em>9</em> HOPS~~~A hop is a forward or lateral movement in which the athle... Sun, 6 Oct 2013 21:04:44 EST Discuss 10/7 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55166940 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>318</em> <em>312</em> Hopping/JJ's/Skipping QuickFire <em>312</em> <em>318</em> <BR> <em>306</em> <em>185</em> <em>311</em> <em>318</em> <em>9</em> <em>318</em> <em>312</em> <em>185</em> <em>306</em> <BR> <BR> "Inactivity is the killer and, remember, it... Sun, 6 Oct 2013 21:04:14 EST QFC 10/5 & 10/6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55143044 <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> 4 Yog... Fri, 4 Oct 2013 18:53:16 EST Discuss 10/5 & 10/6 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55143039 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING... Fri, 4 Oct 2013 18:52:40 EST Quick Fire 10/4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55133161 10/4 10/18 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>84</em> QF OF THE DAY Standing Crossknee Crunch <em>84</em> <BR> <em>8</em> <em>7</em> <em>9</em> <em>84</em> <em>216</em> <em>84</em> <em>9</em> <em>7</em> <em>8</em> <BR> IGNITE YOUR INNER FAT BURNING FLAME WITH YOUR QUICKFIRE CHALLENGE! <BR> SHOW ME HOW LINK~~ <lin... Thu, 3 Oct 2013 22:20:41 EST Discuss 10/4 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55133153 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is Standing Crossknee Crunch <em>84</em> <em>8</em> <em>7</em> <em>9</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em... Thu, 3 Oct 2013 22:19:39 EST Quick Fire 10/3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55119681 Thursdays in October <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www... Wed, 2 Oct 2013 21:53:20 EST Discuss 10/3 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55119678 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311<... Wed, 2 Oct 2013 21:52:55 EST Quick Fire 10/2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55105215 <em>67</em> <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stressed you can take this with you any where and do them any time over the week. Playing with the ki... Tue, 1 Oct 2013 20:21:18 EST Discuss 10/2 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55105211 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em>... Tue, 1 Oct 2013 20:20:57 EST Quick Fire 10/1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55092724 10/1 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> ~~~~~~~YOUR QUICKFIRE OF THE DAY is CALF RAISES~~~~~~~ <BR> <em>9</em> <em>311</em> <em>404</em> <em>313</em> <em>306</em> <em>313</em> <em>404</em> <em>311</em> <em>9</em> <BR> SHOW ME HOW LINK~~ <link>www.sparkpeople.com/resource/exercis<BR>es.asp?ID=123&from=fitness </link> <BR> <BR... Mon, 30 Sep 2013 21:37:44 EST Discuss 10/1 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55092716 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is is CALF RAISES <em>9</em> <em>311</em> <em>404</em> <em>313</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ... Mon, 30 Sep 2013 21:37:22 EST Quick Fire 9/30 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55078539 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <em>281</em> <em>321</em> <em>281</em> Monday <em>281</em> <em>321</em> <em>281</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> This is to make y... Sun, 29 Sep 2013 20:28:43 EST Discuss 9/30 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55078535 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> <em>281</em> <em>321</em> <em>281</em> Monday <em>281</em> <em>321</em> <em>281</em> <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLa... Sun, 29 Sep 2013 20:28:22 EST Quick Fire 9/28 & 9/29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55058528 SATURDAY & SUNDAY FOR SEPTEMBER <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pi... Fri, 27 Sep 2013 22:38:53 EST Discuss 9/28 & 9/29 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55058522 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> QFC is <em>401</em> <em>418</em> ~~Pilates WEEKEND Workout~~ <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>... Fri, 27 Sep 2013 22:38:22 EST Quick Fire 9/27 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55045958 SEPTEMBER FRIDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkp... Thu, 26 Sep 2013 20:49:57 EST Discuss 9/27 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55045953 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ ... Thu, 26 Sep 2013 20:49:28 EST Quick Fire 9/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55034328 9/26 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>320</em> QUICKFIRE CHALLENGE is <em>401</em> Push Ups! <em>401</em> <BR> <em>85</em> <em>104</em> <em>401</em> <em>417</em> <em>7</em> <em>417</em> <em>401</em> <em>104</em> <em>85</em> <BR> SPARK PUSH UP TEST http://www.sparkpeople.com/resource/fitnes<BR>s_articles.asp?id=1113 <BR> ~... Wed, 25 Sep 2013 20:55:09 EST Discuss 9/26 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55034323 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>401</em> Push Ups! <em>401</em> <em>85</em> <em>104</em> <em>401</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332<... Wed, 25 Sep 2013 20:54:46 EST Quick Fire 9/25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55021772 ~~WEEKDAY LUNGES 4WAY COMBO ~~ <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> LUNGES there are so many ways to work those thighs, calves, and large leg muscles, including the GLUTES. All of these LUNGES are great for improving your legs strength. Do a few of each are one type of LUNGE per day for each of the 4 days!!! Have fun and start a FIRE!... Tue, 24 Sep 2013 20:28:45 EST Discuss 9/25 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55021768 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is~~WEEKDAY LUNGES 4WAY COMBO ~~ <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~ <em>102</em> <BR> ~~Mic~~~~ Lynn... Tue, 24 Sep 2013 20:28:21 EST Quick Fire 9/24 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55010737 9/24 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> ~~~ <em>414</em> A TOTAL "AB" SOLUTLEY TO THE CORE DAY <em>403</em> ~~~ <BR> <BR> <em>403</em> <em>401</em> <em>402</em> PART ONE Ballet Twist <em>402</em> <em>401</em> <em>403</em> <BR> Sitting on the floor and extend your legs, pressing them firmly together. Lean back to a 45 degree... Mon, 23 Sep 2013 21:48:23 EST Discuss 9/24 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x55010732 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>414</em> A TOTAL "AB" SOLUTLEY TO THE CORE DAY <em>403</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>3... Mon, 23 Sep 2013 21:48:04 EST Quick Fire 9/23 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54996723 9/23 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> <BR> <em>414</em> <em>415</em> <em>418</em> <em>403</em> <em>252</em> <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> SHOW ME HOW <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?vi... Sun, 22 Sep 2013 19:50:56 EST Discuss 9/23 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54996719 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> <em>414</em> <em>415</em> <em>418</em> <em>403</em> <em>252</em> <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late.... Sun, 22 Sep 2013 19:50:14 EST Quick Fire 9/21 & 9/22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54976389 SATURDAY & SUNDAY FOR SEPTEMBER <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pi... Fri, 20 Sep 2013 20:28:55 EST Discuss 9/21 & 9/22 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54976380 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> QFC is <em>418</em> ~~Pilates WEEKEND Workout~~ <em>403</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! ... Fri, 20 Sep 2013 20:28:18 EST Quick Fire 9/20 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54965564 SEPTEMBER FRIDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkp... Thu, 19 Sep 2013 22:20:15 EST Discuss 9/20 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54965553 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311<... Thu, 19 Sep 2013 22:19:50 EST Quick Fire 9/19 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54951376 9//19 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> YOUR QUICKFIRE OF THE DAY ARE STANDING BOOTY KICKS! <BR> <em>216</em> <em>417</em> <em>416</em> <em>7</em> <em>216</em> <em>7</em> <em>416</em> <em>417</em> <em>216</em> <BR> SHOW ME HOW LINK <link>www.fitsugar.com/1853022 </link> <BR> <em>9</em> ON YOUR MARK . . .Stand tall and place ... Wed, 18 Sep 2013 20:46:18 EST Discuss 9/19 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54951372 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is BOOTY KICKS! <em>216</em> <em>417</em> <em>416</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~... Wed, 18 Sep 2013 20:45:52 EST QFC 9/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54936914 9/18 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <BR> ~~ <em>414</em> ~ <em>344</em> ~ <em>321</em> ~ <em>404</em> ~ <em>321</em> ~ <em>344</em> ~ <em>403</em> ~~ <BR> ~~~~~ <em>404</em> ~~~~Curtsy <em>414</em> Lunge~~~~ <em>321</em> ~~~~~ <BR> The curtsy lunge is a type of lunge done with the legs crossed. Learn how to tone your lower b... Tue, 17 Sep 2013 17:38:05 EST Discuss 9/18 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54936912 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is <em>404</em> Curtsy& <em>321</em> Reverse Curtsy <em>403</em> <em>414</em> Lunge <em>321</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>31... Tue, 17 Sep 2013 17:37:49 EST Discuss 9/17 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54925182 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is SEATED KNEE LIFTS!! <em>84</em> <em>414</em> <em>416</em> <em>415</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em>... Mon, 16 Sep 2013 18:26:23 EST QFC 9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54925174 9/17 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> YOUR QUICKFIRE OF THE DAY ARE SEATED KNEE LIFTS!! <BR> <em>84</em> <em>414</em> <em>416</em> <em>415</em> <em>414</em> <em>415</em> <em>416</em> <em>414</em> <em>84</em> <BR> SHOW ME HOW LINK~~ <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> SHOW ME HOW LINK... Mon, 16 Sep 2013 18:26:04 EST Quick Fire 9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54913684 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> <em>281</em> <em>321</em> <em>281</em> Monday <em>281</em> <em>321</em> <em>281</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> This is to make y... Sun, 15 Sep 2013 20:28:16 EST Discuss 9/16 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54913679 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>... Sun, 15 Sep 2013 20:27:50 EST Quick Fire 9/14 & 9/15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54893246 SATURDAY & SUNDAY FOR SEPTEMBER <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pi... Fri, 13 Sep 2013 21:16:33 EST Discuss 9/14 & 9/15 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54893240 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND <em>403</em> <em>415</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.... Fri, 13 Sep 2013 21:15:45 EST Quick Fire 9/13 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54881589 SEPTEMBER FRIDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkp... Thu, 12 Sep 2013 20:47:33 EST Discuss 9/13 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54881582 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <... Thu, 12 Sep 2013 20:47:10 EST QFC 9/12 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54868511 9/12 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <em>320</em> QUICKFIRE CHALLENGE is <em>401</em> Push Ups! <em>401</em> <BR> <em>85</em> <em>104</em> <em>401</em> <em>417</em> <em>7</em> <em>417</em> <em>401</em> <em>104</em> <em>85</em> <BR> SPARK PUSH UP TEST http://www.sparkpeople.com/resource/fitnes<BR>s_articles.asp?id=1113 <BR>... Wed, 11 Sep 2013 18:38:55 EST Discuss 9/12 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54868508 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>401</em> Push Ups! <em>401</em> <BR> <em>85</em> <em>104</em> <em>401</em> <em>417</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>3... Wed, 11 Sep 2013 18:38:31 EST QFC 9/11 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54855759 9/11 ~~ LUNGES 4WAY COMBO ~~ <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> LUNGES there are so many ways to work those thighs, calves, and large leg muscles, including the GLUTES. All of these LUNGES are great for improving your legs strength. Do a few of each are one type of LUNGE per day for each of the 4 days!!! Have fun and start a FIRE!!!... Tue, 10 Sep 2013 18:12:19 EST Discuss 9/11 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54855753 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is LUNGES 4WAY COMBO ~~ <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>311</em> ~~ <em>102</em> <BR> ~~Mic~~~~ Lynn ... Tue, 10 Sep 2013 18:12:00 EST Quick Fire 9/10 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54844660 9/10 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>9</em> <em>185</em> <em>104</em> <em>9</em> <em>185</em> <em>104</em> <em>9</em> <em>185</em> <em>104</em> <BR> ~~~~~~~~~~~Side Lunge with Windmill Arms!!!~~~~~~~~~~~ <BR> YOUR CALORIE COMBUSTION QUICKFIRE CHALLENGE <BR> <BR> ~~~SHOW ME HOW LINK #1) <link>www.youtube.co... Mon, 9 Sep 2013 21:03:03 EST Discuss 9/10 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54844645 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>9</em> Side Lunge with Windmill Arms!!! <em>185</em> <em>104</em> <BR> <BR> YOUR CALORIE COMBUSTION QUICKFIRE CHALLENGE <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE... Mon, 9 Sep 2013 21:02:28 EST Quick Fire 9/9 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54831110 9/9 <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> <BR> <em>414</em> <em>415</em> <em>418</em> <em>403</em> <em>252</em> <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> SHOW ME HOW <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?... Sun, 8 Sep 2013 20:57:31 EST Discuss 9/9 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54831107 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>403</em> <em>418</em> <em>415</em> <em>414</em> <BR> 20-Minute Yogilates Routine can be found here on SPARK'S web site!! <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FI... Sun, 8 Sep 2013 20:57:11 EST Quick Fire 9/7 & 9/8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54812178 SATURDAY & SUNDAY FOR SEPTEMBER <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pi... Sat, 7 Sep 2013 07:58:52 EST Discuss 9/7 & 9/8 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54812172 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>406</em> <em>403</em> ~~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> QFC is <em>401</em> <em>418</em> Pilates WEEKEND <em>403</em> <em>415</em> <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <... Sat, 7 Sep 2013 07:57:55 EST Quick Fire 9/6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54795691 SEPTEMBER FRIDAYS <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> you should QuickFire Yourself to a 10 to 15 minute fast walk. <BR> <BR> ~~Spark LINK~~ <link>www.sparkp... Thu, 5 Sep 2013 19:51:35 EST Quick Fire 9/6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54795688 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> POWER WALKING! <em>313</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332... Thu, 5 Sep 2013 19:51:06 EST Quick Fire 9/5 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54783830 9/5 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> YOUR QUICKFIRE OF THE DAY ARE STANDING BOOTY KICKS! <BR> <em>216</em> <em>417</em> <em>416</em> <em>7</em> <em>216</em> <em>7</em> <em>416</em> <em>417</em> <em>216</em> <BR> SHOW ME HOW LINK <link>www.fitsugar.com/1853022 </link> <BR> <em>9</em> ON YOUR MARK . . .Stand tall and place your... Wed, 4 Sep 2013 20:38:45 EST Discuss 9/5 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54783810 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> <BR> <BR> QFC is STANDING BOOTY KICKS! <em>216</em> <em>417</em> <em>416</em> <em>7</em> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</... Wed, 4 Sep 2013 20:37:38 EST Quick Fire 9/4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54770523 <BR> 9/4 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <BR> ~~ <em>414</em> ~ <em>344</em> ~ <em>321</em> ~ <em>404</em> ~ <em>321</em> ~ <em>344</em> ~ <em>403</em> ~~ <BR> ~~~~~ <em>404</em> ~~~~Curtsy <em>414</em> Lunge~~~~ <em>321</em> ~~~~~ <BR> The curtsy lunge is a type of lunge done with the legs crossed. Learn how to tone your lowe... Tue, 3 Sep 2013 20:30:59 EST Discuss 9/4 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54770520 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> <BR> QFC is <em>404</em> Curtsy <em>414</em> Lunge& <em>321</em> Reverse Curtsy <em>403</em> Lunges <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>3... Tue, 3 Sep 2013 20:30:34 EST Quick Fire 9/3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54758062 .9/3 <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> QuickFire for today is "SIDE CRUNCHES" for your CORE and ABS! ! <BR> <BR> <em>306</em> <em>344</em> <em>216</em> <em>344</em> <em>216</em> <em>344</em> <em>216</em> <em>344</em> <em>306</em> <BR> SHOW ME HOW LINK~~ <link>www.fitnessmagazine.com/workout/abs/<BR>exercises/beat-belly-b... Mon, 2 Sep 2013 21:08:30 EST Discuss 9/3 QFC http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54758056 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> <BR> <BR> QFC is"SIDE CRUNCHES" for your CORE and ABS! ! <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em... Mon, 2 Sep 2013 21:08:05 EST Quick Fire 8/30~8/3 ~9/1~9/2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54710708 FRIDAY <em>311</em> SATURDAY <em>311</em> SUNDAY <em>342</em> MONDAY <BR> <BR> <em>9</em> <em>7</em> <em>311</em> <em>185</em> <em>311</em> <em>185</em> <em>311</em> <em>7</em> <em>9</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>311</em> <em>185</em> Power Walkin~ <em>9</em> ~JumpingJack <em>185</em> <em>312</em> <BR> ... Thu, 29 Aug 2013 22:28:46 EST Discuss 8/ 30~ 8/31 & 9/1~9/2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54710702 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~FRIDAY ~ SATURDAY ~ SUNDAY ~ MONDAY !!!~ <em>418</em> <BR> <BR> <BR> <BR> QFC is <em>311</em> <em>185</em> Power Walkin <em>9</em> JumpingJack <em>185</em> <em>312</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR... Thu, 29 Aug 2013 22:28:06 EST Quick Fire 8/26~8/27~ ~8/28~8/29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54658561 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> ~~Monday <em>321</em> Tuesday <em>104</em> Wednesday <em>401</em> Thursday~~ <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stre... Sun, 25 Aug 2013 21:06:45 EST Discuss August 26~27~28~29 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54658552 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <BR> ~Monday <em>321</em> Tuesday <em>104</em> Wednesday <em>401</em> Thursday~~ <BR> <BR> QFC is ~ <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Ma... Sun, 25 Aug 2013 21:05:49 EST Quick Fire 8/23~8/24~8/25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54623110 <em>403</em> <em>414</em> FRIDAY <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</... Thu, 22 Aug 2013 19:17:22 EST Discuss August 23~24~25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54623099 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~~~FRIDAY ~~SATURDAY~~SUNDAY!!!~~~ <em>418</em> <BR> <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> QFC is Easy RELAXING STRESS <em>414</em> RELIEVING Workout <BR> <BR> 4 Yoga... Thu, 22 Aug 2013 19:16:26 EST Quick Fire 8/19~8/20~ ~8/21~8/22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54572632 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> This is to make your week... Sun, 18 Aug 2013 21:10:22 EST Discuss August 19~20~21~22 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54572616 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make ... Sun, 18 Aug 2013 21:09:16 EST Quick Fire 8/16~8/17~8/18~ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54538831 <em>406</em> <em>403</em> ~FRIDAY~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pilates WEEKEND Workout~~ <em>403</em> <e... Thu, 15 Aug 2013 21:13:32 EST Discuss August 16~17~18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54538820 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~~~FRIDAY ~~SATURDAY~~SUNDAY!!!~~~ <em>418</em> <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> QFC is <em>401</em> Pilates WEEKEND Workout <em>415</em> <BR> <BR> <BR> <B... Thu, 15 Aug 2013 21:12:53 EST Quick Fire 8/12~8/13~ ~8/14~8/15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54487210 <em>34</em> <em>34</em> WEEKDAY <em>34</em> CARDIO BURST <em>34</em> <em>34</em> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> <BR> This QUICK 15 MINUTE Wor... Sun, 11 Aug 2013 21:33:00 EST Discuss August 12~13~14~15 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54487195 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~ <BR> <BR> <BR> QFC is <em>34</em> WEEKDAY <em>34</em> CARDIO BURST <em>34</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen....... Sun, 11 Aug 2013 21:32:20 EST Quick Fire 8/9~8/10~8/11~ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54450741 <em>342</em> FRIDAY <em>311</em> SATURDAY <em>311</em> SUNDAY <em>342</em> <BR> <em>9</em> <em>7</em> <em>311</em> <em>185</em> <em>311</em> <em>185</em> <em>311</em> <em>7</em> <em>9</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>311</em> <em>185</em> Power Walkin~ <em>9</em> ~JumpingJack <em>185</em> <em>312</em>... Thu, 8 Aug 2013 20:40:59 EST Discuss August 9~10~11 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54450731 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~~~FRIDAY ~~SATURDAY~~SUNDAY!!!~~~ <em>418</em> <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <... Thu, 8 Aug 2013 20:40:24 EST Quick Fire 8/5~8/6~8/7~8/8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54399359 ~~WEEKDAY LUNGES 4WAY COMBO ~~ <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments. <BR> <BR> LUNGES there are so many ways to work those thighs, calves, and large leg muscles, including the GLUTES. All of these LUNGES are great for improving your legs strength. Do a few of each are one type of LUNGE per day for each of the 4 days!!! Have fun and start a FIRE!... Sun, 4 Aug 2013 23:22:39 EST Discuss August 5~6~7~8~ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54399350 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <em>386</em> Monday~Tuesday ~Wednesday~Thursday <em>363</em> <BR> <BR> <em>34</em> <em>34</em> QFC is LUNGES 4WAY COMBO <em>34</em> <em>34</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change ha... Sun, 4 Aug 2013 23:21:43 EST Quick Fire 8/2~ 8/3~ 8/4~ Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54359753 <em>311</em> <em>313</em> <em>342</em> Friday~Saturday~Sunday <em>342</em> <em>313</em> <em>311</em> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>311</em> <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day <BR> y... Thu, 1 Aug 2013 21:17:43 EST Discuss August 2~3~4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54359732 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~~~FRIDAY ~~SATURDAY~~SUNDAY!!!~~~ <em>418</em> <BR> <BR> <BR> <BR> QFC is <em>312</em> <em>313</em> Power WEEKEND Walking! <em>313</em> <em>312</em> <em>311</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <... Thu, 1 Aug 2013 21:16:38 EST What you think?? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x54337910 Hello QFC Team, <BR> <BR> Since the new weekly format has been going for a few weeks, We would like to hear and get your input as to keep or go back to to the old way. <BR> <BR> ~1) Do you like the 4 day / 3 day workout ? <BR> <BR> YES / NO <BR> <BR> ~2) Did you enjoy the DAILY QUICK FIRES being different every day? <BR> <BR> YES / NO <BR> <BR> ~3) How often do you check in to the Discuss here ? <BR> <BR> Daily / Weekly / Not a... Wed, 31 Jul 2013 09:51:02 EST Quick Fire 7/29~8/1 ~ Cardio Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54304902 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> ~~Monday <em>321</em> Tuesday <em>104</em> Wednesday <em>401</em> Thursday~~ <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> This is to make your week a little less stre... Sun, 28 Jul 2013 20:16:25 EST Discuss July 29 - August 1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54304899 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> <em>320</em> Monday~~Tuesdays~~Wednesday~~Thursday~~ <em>321</em> J <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> QFC is <em>321</em> JumpingJacks and PushUps! <em>320</em> WEEKDAYCombo <BR> <BR> <BR> <BR> "Inactiv... Sun, 28 Jul 2013 20:15:53 EST Quick Fire 7/26~7/27~7/28 Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54270182 <em>406</em> <em>403</em> ~FRIDAY~ SATURDAY~ SUNDAY~ <em>403</em> <em>406</em> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> <em>401</em> <em>418</em> ~~Pilates WEEKEND Workout~~ <em>403</em> <e... Thu, 25 Jul 2013 21:16:42 EST Discuss JULY 26~27~28 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54270165 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>403</em> ~~~FRIDAY ~~SATURDAY~~SUNDAY!!!~~~ <em>418</em> <BR> <BR> <BR> <BR> QFC is <em>401</em> <em>418</em> ~~Pilates WEEKEND Workout~~ <em>403</em> <em>415</em> <BR> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> ... Thu, 25 Jul 2013 21:15:48 EST Quick Fire 7/22~7/25 ~ Cardio Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54208663 <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments! <BR> <BR> <BR> <BR> Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> This is to make you... Sun, 21 Jul 2013 08:18:38 EST Discuss JULY 22~23~24~25 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54208653 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <em>67</em> <em>312</em> Week Day <em>224</em> CARDIO COMBO <em>318</em> <em>67</em> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> QFC is Hopping, Skipping and Jumping Jacks and Core Cardio WEEKDAYCombo <BR> <BR> <em>312</em> <... Sun, 21 Jul 2013 08:17:54 EST Quick Fire 7/19~7/20~7/ /21~Relaxing Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54168400 <em>403</em> <em>414</em> FRIDAY <em>401</em> SATURDAY <em>404</em> SUNDAY <em>414</em> <em>403</em> <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>414</em> <em>403</em> <em>415</em> <em>406</em> <em>416</em> <em>401</em> <em>418</em> <em>403</em> <em>414</em> <BR> <BR> Easy RELAXING STRESS <em>403</em> <em>414</... Wed, 17 Jul 2013 20:57:07 EST Discuss JULY 19~20~21 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54168366 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is Easy RELAXING STRESS <em>403</em> <em>414</em> RELIEVING Workout <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <em>318</em> ~ <em>312</em> ~~ <em>332</em> ~~ <em>... Wed, 17 Jul 2013 20:54:39 EST Take Your Fire OUTSIDE!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x54163177 Enjoy the outside fresh air with a workout....playing with the kids at the park. Make it fun <BR> Here are some ideas to play your calories away!!!! <BR> <BR> <em>312</em> <em>321</em> <em>320</em> <em>313</em> <em>363</em> <em>318</em> <em>295</em> <BR> <BR> BONUS LINK from FITNESS.com ~~~ <BR> <link>www.fitnessmagazine.com/workout/moti<BR>vation/get-started/best-outdoor-workou<BR>t/?page=1 </link> <BR> <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIF... Wed, 17 Jul 2013 11:59:41 EST Getting your FIRE to burn !!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x54146822 just a QUICK little reminder from Spark <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=5 </link> <BR> <BR> have a great day <BR> Mic Tue, 16 Jul 2013 08:31:02 EST SO easy just start a FIRE!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x54132447 This is an awesome reminder as to how easy quick fire REALLY IS !!! <BR> <BR> 100 THINGS YOU CAN DO TO BURN 100 CALORIES!!! <BR> <BR> A Spark LINK: <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1777 </link> Mon, 15 Jul 2013 07:53:09 EST Relaxing weekends and rewards http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x31185x54128829 Just because we are trying to attain new goals eat better that doesnt mean we can not have fun in the road getting there here is a SPARK link with some awesome summer time ADULT drinks that will not exceed your calorie intake !!!! <BR> <BR> <em>408</em> <link>www.sparkpeople.com/resource/slidesh<BR>ow.asp?show=76 </link> Sun, 14 Jul 2013 22:22:41 EST July 15~16~17~18 WEEKDAY CARDIO BURST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54128574 ~~~~~~~July 15~16~17~18 WEEKDAY CARDIO BURST~~~~~~ <BR> <BR> <em>34</em> <em>34</em> WEEKDAY <em>34</em> CARDIO BURST <em>34</em> <em>34</em> <BR> <BR> ~~Monday <em>363</em> Tuesday <em>104</em> Wednesday <em>321</em> Thursday~~ <BR> <BR> <BR> <em>227</em> Please do not reply to this informational message. <em>227</em> <BR> Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments... <BR> <BR> <em>34</em> 15-Minute <em>34</em> Flab-Fight... Sun, 14 Jul 2013 21:55:09 EST Discuss JULY 15~16~17~18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x54128571 <em>248</em> <em>216</em> <em>312</em> <em>381</em> <em>361</em> <em>386</em> <em>312</em> <em>216</em> <em>248</em> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>34</em> 15-Minute <em>34</em> Flab-Fighting <em>34</em> Cardio <em>34</em> for 7/15~ 7/16~ 7/17~ 7/18 <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <... Sun, 14 Jul 2013 21:54:57 EST