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ESMOMMY13's Photo ESMOMMY13 SparkPoints: (38,991)
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1/4/12 1:41 P

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emoticon Thanks for doing that for everyone! :)

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FUTUREHOPE49's Photo FUTUREHOPE49 SparkPoints: (85,139)
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1/3/12 6:02 P

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Thank you! That saved me a job!

UK South of England GMT
Eastern Zone 5 hrs difference


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CECELW's Photo CECELW Posts: 1,621
1/3/12 5:46 P

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thank you fitval! this was a godsend to find. I appreciate it!
CIndy emoticon





Cindy


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CHERYLN's Photo CHERYLN Posts: 7,128
1/3/12 5:26 P

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Thank you soooooo much! I always have so much trouble finding these on a daily basis. You're a gem!



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AQUAGIRL08's Photo AQUAGIRL08 SparkPoints: (209,692)
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1/3/12 5:19 P

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Thank you! This is very helpful!

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ELIZABETHRCOLE1 SparkPoints: (951)
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1/3/12 3:51 P

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Love this!!!

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CHERKYLE's Photo CHERKYLE SparkPoints: (29,109)
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1/1/12 7:51 P

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Not neurotic LOL VERY HELPFUL!!

Edited by: CHERKYLE at: 1/1/2012 (19:52)
Cherkyle - Trayci


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CMFARRELL36's Photo CMFARRELL36 SparkPoints: (107,581)
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1/1/12 2:24 P

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Thanks, FitValGal - that will be a huge help.
I've saved to favourites too.

Christine
in Scotland, UK BST

TEAM -
Together
Everyone
Achieves
More

Challenge Leader - TigerMonarchs - 2014 Fall 5% Challenge
Leader - Scotland's Brightest Spark
Co-Leader - Calling All Goonies: 2013
Follower of FlyLady

Rock your routine in 2014 (FlyLAdy)

Ticker info should read: 262 via 276 to 205.
Now maintaining, to let my body catch up with my weight process.


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PROGRESSFORWARD's Photo PROGRESSFORWARD SparkPoints: (65,712)
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1/1/12 11:49 A

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I'm also saving this!! emoticon

ALASKASKY's Photo ALASKASKY Posts: 6,166
1/1/12 10:37 A

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FITVALGAL emoticon I'm saving this to favorites too.

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EVER-HOPEFUL's Photo EVER-HOPEFUL SparkPoints: (149,876)
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1/1/12 10:34 A

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thanks i have also saved it.easier access so no excuses.

FBI AGENT(detective) in the BLC challenge

if at first you don´´t succeed,try try again.

heaviest weight-330lbs
start weight sp-270.4lbs
goal weight-155lbs

if i was worth my weight in gold i would be a millionair.my riches are measured by other standards and are worth far more than any gold.

we cant become what we need by remaining what we are.

Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love mo


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FITVALGAL's Photo FITVALGAL SparkPoints: (51,943)
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1/1/12 10:26 A

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You're both welcome...I'm so glad someone found this useful and not neurotic :)
Good luck to you for a fitter, healthier New Year!


- Valerie


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MYTURN4294's Photo MYTURN4294 SparkPoints: (12,514)
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1/1/12 10:12 A

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Thank you very much for posting this in one location! Makes it a lot easier to access and find:) Saved this under my favorites to make it even easier to access.

Good challenge to all!!!!

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WILLIAMJ248 Posts: 4
1/1/12 10:09 A

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Thank you. I also like everything in one place. It is easier to follow. I was trying to line things up for this week and get started. This really helps.

FITVALGAL's Photo FITVALGAL SparkPoints: (51,943)
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1/1/12 9:55 A

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Because I like having everything in 1 place...

January Jumpstart Workout Plan

How it Works
-- Do one video (below) each day. Each video will only take you about 10 minutes to complete. For some of the videos, you'll need a set of dumbbells (but if you don't have any, you can improvise with no weights OR other weighted objects such as soup cans or water bottles). If you want to work harder or increase the intensity, repeat the video one or two more times.
-- Do five 30-minute cardio sessions per week. You pick the activity and intensity. Need ideas? How about over 110 cardio workout ideas to get you started! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while, go longer—up to 60 minutes per session. And remember: That 30 minutes can be broken up into smaller chunks of time throughout the day if that better fits your schedule.
-- Follow the plan for 4 weeks. Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out. Our videos make strength training easy with detailed instructions on form and visuals of correct form. But even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.

Videos
Day 1: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1695

Day 2: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1696

Day 3: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1085

Day 4: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1697

Day 5: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1057

Day 6: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1698

Day 7: www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=675


Descriptions
Day 1 Video: Cardio Intervals
This short and simple cardio workout that will elevate your heart rate to burn calories and fat in just minutes!
-- Length: 8 minutes
-- Equipment: None
-- Type of Workout: Cardio (aerobic) & flexibility
-- Fitness Level: Beginner to Advanced
-- Impact: Medium impact

Day 2 Video: Lower Body Sculpting Workout
Tone your entire lower body without any equipment with this fun and effecting toning workout created by Coach Nicole
-- Length: 9 minutes
-- Equipment: None
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Hips, glutes, calves and thighs
-- Fitness Level: Beginner to advanced
-- Impact: Low-impact

Day 3 Video: Upper Body Sculpt with Chair
This workout is part of SparkPeople's 7-Day Bootcamp Workout plan. Coach Nicole has created an easy-to-follow upper body workout that you can do anywhere, with a pair of dumbbells and a chair. These targeted exercises (plus stretches) will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
-- Length: 7 minutes
-- Equipment: Dumbbells and a chair
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Back, shoulders, biceps, triceps, chest
-- Fitness Level: Beginner to advanced
-- Impact: No impact
-- Extra Tip: Stay in control of your weights. Always lower them to the start position just as slowly as you lift. After all, you want to "resist" the weight going up and going down.

Day 4 Video: Chair Core Challenge
In this workout, Coach Nicole will lead you through a series of seated exercises that will help you tone your entire core, improve your posture, and increase your spinal mobility and flexibility.
-- Length: 12 minutes
-- Equipment: None
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Abs, obliques and lower back
-- Fitness Level: Beginner to intermediate
-- Impact: No-impact
-- Extra Tip: Think about sitting as tall as possible and engaging your abdominals throughout every exercise. The more you focus on engaging the muscles you are trying to work, the more effective these moves will be.

Day 5 Video: Pilates Leg Toning Workout
This workout will help you strengthen (and stretch) your hips, glutes and thighs—without any equipment. Coach Nicole will take you through one short set of 6 Pilates exercises (plus stretches). If you're new to Pilates, we recommend that you watch our short Intro to Pilates video first.
-- Length: 10 minutes
-- Equipment: Body weight, mat (optional, for cushioning)
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Lower body (hips, outer thighs, inner thighs, glutes)
-- Fitness Level: Beginning to advanced
-- Impact: No (low) impact

Day 6 Video: Arm Sculpting Workout
All you need to complete this easy-to-follow upper body workout is a pair of dumbbells. These targeted exercises and stretches will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
-- Length: 9 minutes
-- Equipment: Dumbbells
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Upper and lower back, shoulders, biceps, triceps, chest
-- Fitness Level: Beginner to advanced
-- Impact: No impact
-- Extra Tip: Always lift and lower your dumbbells in a slow, controlled manner--never using momentum. This will help you work harder while also ensuring proper form for safety and injury prevention.

Day 7 Video: 15-Minute Abs Workout
This workout will help you strengthen (and stretch) your abdominals, obliques, lower back, and hips—without any equipment. Coach Nicole will take you through one short set of 10 exercises (plus stretches) for a complete core challenge.
-- Length: 15 minutes
-- Equipment: Body weight, mat (optional, for cushioning)
-- Type of Workout: Strength training (toning) & flexibility
-- Muscles Worked: Core (abs, obliques, hips, lower back)
-- Fitness Level: Beginning to advanced
-- Impact: Low-impact

Edited by: FITVALGAL at: 1/1/2012 (10:00)
- Valerie


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