To add a quote, go to your Spark page, click Edit Page, then scroll down until you see the Personal Signature box. Enter what you want in there.
I found a beginner's plan on www.coolrunning.com
, but they no longer have it posted. Their beginner's plan is now a 4 day a week plan, while this one is a 3 day a week plan. I posted it on an old blog of mine; here is the link to that blog: www.sparkpeople.com/mypage_public_journal_
. Feel free to e-mail me if you have any questions about it or don't understand how it is organized.
"God gave you your body as a gift, so you should take care of it." - My Mom