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7/23/10 8:47 A

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Turn Your Spark ALL THE WAY UP to QuickFire!!! Your QuickFire Challenge is to "CHALLENGE" Yourself to higher levels of fitness. You are not pitted against anyone and You are the only one to whom You are accountable. You begin and end when you are ready. This is where Your Ultimate Challenge lies. At the end of any day, it is Yours to Win or Lose, it is in Your hands. And, when you QuickFire Your Day, in the end, You will have Won!

REVIEW All Sticky Notes on Your QuickFire Challenge Team! They are there to help you achieve Your Goals!


HOW DO I FIND MY DAILY CHALLENGE?
~~~*** You can find Your Daily QFC in the First Topic in Your "QuickFire Challenge Of The Day! ~ They are listed by date.
www.sparkpeople.com/myspark/team_messagebo
ard.asp?board=10533x31185
(Hint! Once you have selected the correct date, Click Button on Right of Topic "Sorting Last Post On Top").
** To turn on Notifications, click here: www.sparkpeople.com/myspark/groups_my_team
s.asp

WHAT DOES YOUR CHALLENGE LOOK LIKE?
Challenges are posted daily and are meant to be done in a single day. QuickFires are not cumulative; unless, of course, you want to make your own routine.
The Format: You will See A QuickFire Challenge Post for each day, as well as a SPARK MAIL. Your QuickFire Challenge, AND a place where you may discuss and/or comment on the Days QuickFire Challenge.
Your QuickFire Challenges are to be taken and broken down in order to fire up your day- All Day! Usually we suggest you do 100 in sets of 20-25. For example, if you have 100 Push Ups, you can make 5 20's on paper and mark them off as completed.

For Beginners or anyone who needs to, it is recommended to start with 3 Sets of 10. Use your discretion. Some days you feel like the full QuickFire, and others not. Either way you have completed Your Challenge by QuickFiring Your Day- Throughout Your Day!

MODIFY the QuickFire Challenges to suit YOUR abilities and feel free to Challenge Yourself (or someone else) to more! If you are unable to do the exercise, or alternative, feel free to substitute any QuickFire that you choose. The important thing is this: Space out the QuickFires as to continually spike your metabolism throughout the day.

Triggers! We are BIG on TRIGGERS! It is helpful if you "attach" your QuickFire Challenges to another activity of the day in order to 'Spark your memory'; a "Trigger" of sorts. For example, filling your water bottle, before meal/snacks, bathroom, break at work, talking on the phone, checking e-mail . . . see a pattern? Your Triggers cause Action which results in QuickFiring All Your Day and a Lifetime of Fitness Habits! Simple, but Will Change Your World!
Many of the challenges are suggested as "bathroom challenges". This is not mean to be offensive. It is just that we have found that there are many people who use the bathroom break as a time to get in a few exercises quickly to keep up the metabolism and not interrupt the daily flow (no pun intended).

We have been told that you think you will look funny doing the exercises. Well this is an interesting point we ponder all the time. Some people would rather suffer the problems of ill health than be seen exercising in public. Well that is a choice. It's definitely something weird about our culture, what we will and will not accept. Well if you engage other people to do Your QuickFire Challenges that will change.
However we know it can be tough. On occasion we get comments from people that say their office workers give them strange looks. Luckily those people are smart enough not to care. Only, to help with this problem we've included some pretty simple exercises that won't raise attention. No matter ones you do we commend you for doing something good for yourself.

Eventually, we hope you'll laugh at all the out of shape people who are not taking care of their health yet laughing at someone doing something good for themself. Something that will not only boost health but productivity also. They really should think twice about that one. You'll definitely laugh last.
Plus with all your new productivity you'll probably end up in a private corner office with a view where they can't see you anyway

GOT MOTIVATION?
QuickFire Motivation! Our intention is to give You the Tools You Need to Keep QuickFired and Motivated! They are here for you to pick up when you need, or to just motivate you for the long-haul. Changes will be made and more tools will be added, so keep checking back! Where to find these tools? You can find them in Your Daily QuickFire Plus, and also Your Tabs at the Top of Your QFC Team Page (Announcements, Photos & Links! Of note, many of the Video's from Your QuickFire Plus Motivational/Inspiration Series are located in the "Links" Tab for Quick Motivation! Check out the Sticky Topic on Your Team Page "Just Do It" for additional Motivational Tools! www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=12523x31185x27604
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TEAM GOALS: Near the bottom, Your QFC Home Page has Individual/Team Goals. You may elect to join any or all of them. This will help you TRACK your goals and keep you moving toward your ultimate healthy lifestyle. You have the option to Track your "other goals" on your SparkPage. Go to SparkStreaks on the Tool Bar and select "Start/Manage Streaks." It will also help you increase your SparkPoint Standing.

All QuickFires can be Tracked with your Fitness Tracker. You may have to "add" them in and make it a "favorite" for easier selection next time. Make sure to give yourself credit!
Sign-up & Tune-Into Your QuickFire Challenge on FaceBook www.facebook.com/group.php?gid=78211794244
&ref=mf
Finally, If you are new to SparkPeople we suggest you use Your Spark Points Page as a map of the site until you know your way around.
Information Without Action Can Lead to Regrets and Frustration, so Just Take Action on Your QuickFire Challenges (you don’t have to be perfect!) and You WILL Find Yourself On the Way to Creating More Motivation than Ever to Live a Fun, Fit, And Healthy lifestyle!

QuickFire Your Day! A QFChallenge A Day Keeps the Fat Away!
Make change happen.....QUICK FIRE Your LIFE!!!
~~~~~~~
~~Mic~~~ Wendy ~~~Lynn ~~~Karen~~~Rosie



Edited by: LEEPFROG95 at: 11/20/2010 (10:07)

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