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TANYAHDG's Photo TANYAHDG SparkPoints: (19,948)
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4/13/09 6:22 P

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emoticon 100 jj's, 100 hops, 100 skips

Dare to be Different Dare to be Great - author unknown

“When a warrior learns to stop the internal dialogue, everything becomes possible; the most far-fetched schemes become attainable.” Carlos Castaneda

Remember you are a Warrior. You can accomplish your goals.

Embrace Your Inner Turtle (A symbol of endurance, strength, discipline, progress, and the reserve complete the journey)



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MARICARMEN38 SparkPoints: (0)
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4/13/09 3:56 P

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emoticon

Maria


Philipians 4:13 I can do all things through he who strengthens me.


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RICHARDSONDM's Photo RICHARDSONDM Posts: 47
4/13/09 10:07 A

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Done 04-13-09. Still trying to catch up! Woo! Got a lot to do!

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FLYINGTOFREEDOM's Photo FLYINGTOFREEDOM SparkPoints: (70,989)
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4/13/09 8:04 A

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done

1 bite at a time = 1 choice at a time.
Choice is in our power; take the power and run.

Co-Leader of "Emotional Eaters"

Nothing is forever why not live for today and make it the best day ever.

I am my best friend.


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RAWFOODROXE Posts: 12
4/13/09 1:19 A

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emoticon And kids did too! emoticon emoticon emoticon

Loving living Raw and having so much fun on this weight loss journey!

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DESERTROSE1128's Photo DESERTROSE1128 Posts: 23
4/13/09 12:00 A

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emoticon



~I may not be there yet, but I'm closer than I was yesterday!~


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LANEYSNANA's Photo LANEYSNANA Posts: 3,182
4/12/09 11:54 P

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Co-Leader Emotional Eaters Team

"When we come to the edge of the light of known, and must step into the darkness of the unknown, of this we can be certain---either God will give us something solid to stand on, or he will teach us to fly"


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KIMBA39's Photo KIMBA39 Posts: 2,501
4/12/09 11:50 P

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~~Kim~~
Forest Green Pixies and IMP!

Co-Leader of Quitters NO MORE!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32415


I'm procrastinating procrastination by doing it NOW!

Unknown Author:
Instead of giving myself reasons why I can't, I give myself reasons why I can.

Finish each day
And be done with it.
You have done what you could.
Some blunders and
Absurdities have crept in.
Forget them as soon as you can.


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JSTINMT's Photo JSTINMT Posts: 2,470
4/12/09 11:46 P

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Jane

Being deeply loved by someone gives you strength; loving someone deeply gives you courage. --Lao Tzu


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BUTTERFLYFAERIE's Photo BUTTERFLYFAERIE Posts: 3,184
4/12/09 11:26 P

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emoticon

Hops (100 in sets of 25)
11:45a, 1p, 4:38p, 11p

Jumping Jacks (100 in sets of 25) Done in conjunction with the Hops.


~*~ Empress Serious-as-a-Heart-Attack ~*~

What is impossible with men is possible with God" (Luke 18:27)

Do not let what you cannot do interfere with what you can do. - John Wooden, Hall of Fame college basketball coach


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K-GECKO's Photo K-GECKO Posts: 284
4/12/09 11:07 P

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emoticon --mostly...jumping jacks and hops! No skipping though, my legs told me they were done!

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ZOESJOURNEY0309's Photo ZOESJOURNEY0309 Posts: 1,357
4/12/09 11:06 P

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I modified a little and did 100 step ups and 100 squats in sets of 25! It feels great to burst into movement periodically throughout the day!

you can do this,
Zo

"The woman who removes a mountain begins by carrying away small stones." - Chinese Proverb

"Life is a banquet/ and most poor suckers are starving to death!" - Auntie Mame

leader: Mend Your Mind/Body Connection
Eating Like I Have Some Sense
Challenges for those 300+lbs
Spirit/Heart/Mind/Body

I'm a Cauliflower Cutie, and proud!!!

Beachside Bombshells: We got the NOTION, you bring the LOTION!


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MTKRITTER's Photo MTKRITTER Posts: 2,448
4/12/09 10:50 P

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emoticon emoticon

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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 5,820
4/12/09 10:37 P

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emoticon emoticon emoticon emoticon emoticon emoticon
100 jumping jacks-100 skips-100 hops! all done!
o my goodness.today was my only day off from working out,except the quickfire.boy this was a workout in itself!great challenge kelli.hope everyone had a nice easter.god bless. emoticon

~`**Christina**`~
~♥~ thank you Jesus for for giving us SALVATION~♥~

Saved & set free by our Lord.

-:¦:-
´¨¨)) -:¦:-
¸.•´ .•´¨¨))
((¸¸.•´ ..•´JESUS-:¦:-
-:¦:- ((¸¸.•´*

Central Time Zone


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RSCOZZAFAVA's Photo RSCOZZAFAVA Posts: 698
4/12/09 10:20 P

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emoticon
emoticon
emoticon
'nuff said!

ROXIE
"Obstacles are those frightful things you see when you take your eyes off your goal"--Henry Ford
8-week Battle #5 RED team
Started fitness walking program 3/2/2009 396.88 miles as of 8/20/2009


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JANLEEW's Photo JANLEEW SparkPoints: (97,447)
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4/12/09 10:02 P

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100 skips,80 jumping jacks, 100hops, legs say done!

Edited by: JANLEEW at: 4/12/2009 (22:03)
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HOPEISME1's Photo HOPEISME1 SparkPoints: (0)
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4/12/09 9:56 P

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emoticon 100 each

Nancy

BL Periwinkle Team

FIWC Hot to Trot Cuties



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FUTUREMRSFENTON's Photo FUTUREMRSFENTON SparkPoints: (31,405)
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4/12/09 9:41 P

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Done emoticon

~Blessed be.. Hugs& Friendship always Raven Lynn~

-Co Leader Quickfire Challenge-

Do something good for you today... Quickfire Your Day!!


•´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•¨¯`-:¦:
*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~..... •´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•¨¯`-:¦:

Get off your seat and get on your feet´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•


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LEEPFROG95's Photo LEEPFROG95 Posts: 28,428
4/12/09 9:36 P

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~~~Do you know how you can turn YOUR Spark Into A QuickFire?~~~

Come PLAY with me on the Quick Fire Challenge Team: teams.sparkpeople.com/QuickfireChall
enge


A strong woman won`t let anyone get the best of her... A woman of strength gives the best of herself to everyone

~~Mic~~


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4LORALIE Posts: 25
4/12/09 8:35 P

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emoticon emoticon emoticon emoticon

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IAINS-MOM's Photo IAINS-MOM SparkPoints: (0)
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4/12/09 8:28 P

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all done!

Save the planet...its the only one with chocolate!


www.facebook.com/profile.php?id=1283
196180&ref=name


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JUDYK16's Photo JUDYK16 SparkPoints: (0)
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4/12/09 6:54 P

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100 hops done!
100 jumping jacks done!
100 skips done!
5 standing quad stretches done!

also rode my stationary bike, pulled weeds and used my Wii Fit. Will sleep good tonight!

Judy
-------------------------------
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities have crept in. Forget them as soon as you can."
Ralph Waldo Emerson


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TAMMYRENH Posts: 3,083
4/12/09 6:28 P

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Did 100 jacks, hops and skips between cooking, cleaning, eating, egg hunting, bonding with family, and cleaning some more. Thanks for the challenge! I certainly needed it since I gave in to chocolate temptation today - and boy was it good :)

CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (126,001)
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4/12/09 6:20 P

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My very first quickfire done. Who would have thought that something that used to be soo easy..hopping,skipping,and jumping..could have become so hard! Wow,am I out of shape. I am so proud of myself for completing this challenge,and with each new day I am only going to get stronger. Thankyou,Kelli,quickfiring is awesome!

"You don't get something for nothing!" -RUSH

"All the world is indeed a stage; We are merely players."
-Shakespeare

BLC 20-25 Amber Amazon Warrior


?.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Christy.•*¨)?


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SPUD3193's Photo SPUD3193 Posts: 5,704
4/12/09 6:11 P

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I got it done and it was fun!

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AMASAMALA's Photo AMASAMALA SparkPoints: (0)
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4/12/09 5:03 P

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done.


SW: 198
GW: 135


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FOXY4747's Photo FOXY4747 Posts: 135
4/12/09 4:35 P

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Woohoo - done

emoticon

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IRIESAXI's Photo IRIESAXI Posts: 1,125
4/12/09 4:13 P

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Its all about me right now. I am my number one fan!


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DMNBW4's Photo DMNBW4 Posts: 8,235
4/12/09 4:04 P

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"DANCE like no one is watching, LOVE like you'll never be hurt, SING like no one is listening, LIVE like it's heaven on earth." -william purkey


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TAFODIL24's Photo TAFODIL24 Posts: 14,489
4/12/09 4:04 P

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~ Taffi

OMY One Minute Yoga / Co-Leader with Trainer T


Practice makes possible.



"Happiness comes when I overcome the most impossible challenge."


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RAWFOODROXE Posts: 12
4/12/09 3:30 P

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Jumping, skipping, and jumping jacks here, with all three kids joining in. Thanks for the fun challenge.

Loving living Raw and having so much fun on this weight loss journey!

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LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (114,205)
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4/12/09 3:05 P

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Hop,Skip and Jumping Jacks all done did them with grandkids after we stretched and waled the stairs 5 times.Will repeat later tonight

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HOPE4LOSS1's Photo HOPE4LOSS1 SparkPoints: (102,780)
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4/12/09 2:31 P

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emoticon

Maggie
CO, USA
Mountain Time

Weight tracker reflects a short term goal

If you eat it - TRACK IT!




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CARRIELE's Photo CARRIELE SparkPoints: (9,604)
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4/12/09 2:06 P

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Happy Easter to everyone. Had the egg hunt this morning. My 13 and 15 yr old still request one every easter. I love that they are not to big for the fun things in life. Love the hop skip jump qf. Going for a walk after dinner.. Enjoy your families and friends.
God bless
Carrie

REMEMBER:
**Fridge pickers wear bigger knickers**
Carrie
DEE107's Photo DEE107 SparkPoints: (354,779)
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4/12/09 1:44 P

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done

DEE Southern New Jersey
CARETAKER'S OF OUR LOVE ONE'S
SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Secrets of Life
Grandpas & Grandmas Are Special
40s & up...Sculpting a new U

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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RSCOZZAFAVA's Photo RSCOZZAFAVA Posts: 698
4/12/09 1:40 P

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Happy Hopping Team! These sure are a lot more fun on my baby trampoline! I'll be enjoying my Easter without the chocolate and the extra calories to burn off. Happy Easter to you all
emoticon emoticon emoticon emoticon emoticon

ROXIE
"Obstacles are those frightful things you see when you take your eyes off your goal"--Henry Ford
8-week Battle #5 RED team
Started fitness walking program 3/2/2009 396.88 miles as of 8/20/2009


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KARIANNKAY's Photo KARIANNKAY Posts: 180
4/12/09 1:27 P

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I'll start hop/jump/skipping right now...also still working in triceps from yesterday (did five sets of 10 yesterday)

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CHRISTINA716's Photo CHRISTINA716 SparkPoints: (0)
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4/12/09 12:35 P

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emoticon I'll be like this here rabbit and hop all day long!!

~~Christina~~

"Life is short. Break the rules, forgive quickly, kiss slowly, love truly, laugh uncontrollably, and never regret anything that made you smile."
From Diane of Sunny Gals unsure of Author

~~Sunny Gals DBTHFG Co-Leader~~
~Sunny Gals shine brighter and lighter~

My ticker is set for my first short term goal



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BIGBURK's Photo BIGBURK Posts: 168
4/12/09 12:17 P

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Sounds good, I'll just hop away from the chocolate bunnies!

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CHERRISH1972's Photo CHERRISH1972 SparkPoints: (10,691)
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4/12/09 11:36 A

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Maybe with all of these "goofy" exercises you are giving us my kids will begin to think that I'M the cool parent!!! I'm all over this one today! And absolutely NO bunnys for me!

A day without laughter is a day wasted!

Nobody can make you feel inferior without your permission.
-Eleanor Roosevelt-




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ALANOFLINY's Photo ALANOFLINY SparkPoints: (171,119)
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4/12/09 11:00 A

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Done!! (Although my knees may yet regret the hopping). It probably would have been even more fun (and entertaining) if I was wearing a rabbit suit :-)

Alan

"Just because you can, doesn't mean you should!"

"Nothing tastes as good as healthy feels."

My key to success: Follow *most* of the guidelines, *most* of the time.


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POKIEFUZZBUCKET's Photo POKIEFUZZBUCKET SparkPoints: (97,381)
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4/12/09 10:48 A

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I'm in! Will do some hops and skips during my walk later. I'll pass on the chocolate bunnies while I am at it (though I did treat myself to a peppermint patti for breakfast!).


"I urge you to please notice when you are happy, and exclaim or murmur or think at some point, 'If this isn't nice, I don't know what is'."

- Kurt Vonnegut, in
A Man Without A Country


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TANYAHDG's Photo TANYAHDG SparkPoints: (19,948)
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4/12/09 10:31 A

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emoticon I'm in. Happy Easter emoticon

Dare to be Different Dare to be Great - author unknown

“When a warrior learns to stop the internal dialogue, everything becomes possible; the most far-fetched schemes become attainable.” Carlos Castaneda

Remember you are a Warrior. You can accomplish your goals.

Embrace Your Inner Turtle (A symbol of endurance, strength, discipline, progress, and the reserve complete the journey)



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BILLIE-S-LADY's Photo BILLIE-S-LADY Posts: 267
4/12/09 10:00 A

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Hoppy Easter. I'm in.


Live every day like it was your last. Live it to the fullest but always treat others with respect.

Pat


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K-GECKO's Photo K-GECKO Posts: 284
4/12/09 9:46 A

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happy Easter! I'm in! emoticon emoticon

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MARINEMAMA's Photo MARINEMAMA SparkPoints: (192,355)
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4/12/09 9:43 A

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me too!!!

EST

Please pray for and support our troops.....They are the very reason we live in the land of the free......let us give thanks to our BRAVE.
GOD is AWESOME.....PRAISE HIM.



Run 1/2 marathon..goal met!


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BTHECHANGE's Photo BTHECHANGE SparkPoints: (2,552)
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4/12/09 9:15 A

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In

edit: emoticon

Edited by: BTHECHANGE at: 4/12/2009 (21:38)
My REWARDS :)
168 Pedicure
162 Pedicure
156 Pedicure + Facial (SPA)
150 Pedicure +manicure
144 NEW ELEMIS FACIAL PRODUCTS
138 SHOPPING FOR NEW UNDERGARMENTS (PRETTY ONES)
132 SHOPPING FOR NEW CLOTHES


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ANGELNOOK2 Posts: 654
4/12/09 9:11 A

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Whew! Did 30 minutes on treadmill, 50 jj's, 25 hops, 25 skips.

DEBBIER9's Photo DEBBIER9 SparkPoints: (87,121)
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4/12/09 8:19 A

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incorporated with my outside walk will be 100 jumping jacks,100 hops,100 skips emoticon

Edited by: DEBBIER9 at: 4/12/2009 (08:20)
www.chainolakescamp.com


˜☆ ★ ˜”*BELIEVE˜☆ ★ ˜”*


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MUFFINX's Photo MUFFINX Posts: 268
4/12/09 7:11 A

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Maybe it's best if I don't eat those bunnies today...Time to start hopping!

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SHRYNKABELLE's Photo SHRYNKABELLE SparkPoints: (30,800)
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4/12/09 5:53 A

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I did have a very tiny nibble of chocolate yesterday, but will definitely work it off today!

Happy Easter all

emoticon emoticon

If its going to be, its up to me!!

Check out One-Day Challenge Team at http://tinyurl.com/esgn8



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ANDREA5KIDS's Photo ANDREA5KIDS Posts: 3,815
4/12/09 5:36 A

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in...



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ANGELBELIEVER's Photo ANGELBELIEVER SparkPoints: (55,352)
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4/12/09 12:40 A

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I cannot hop, skip or jump. I can see me now with my walker! BUT, I will go for a 30 minute walk in the afternoon. Will that work? emoticon

Elayne from
Florida Eastern Time Zone

" My goal is to live the truly religious life, and express it in my music. If you live it, when you play, there's no problem because the music is part of the whole thing. To be a musician is really something. It goes very,very deep. My music is the spiritual expression of what I am--my faith, my knowledge, my being." by John Coltrane

Music washes away from the soul the dust of everyday life!.-Annonymous

Music is a moral l


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ZOESJOURNEY0309's Photo ZOESJOURNEY0309 Posts: 1,357
4/12/09 12:35 A

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I can not jump. I will find something to substitute!

"The woman who removes a mountain begins by carrying away small stones." - Chinese Proverb

"Life is a banquet/ and most poor suckers are starving to death!" - Auntie Mame

leader: Mend Your Mind/Body Connection
Eating Like I Have Some Sense
Challenges for those 300+lbs
Spirit/Heart/Mind/Body

I'm a Cauliflower Cutie, and proud!!!

Beachside Bombshells: We got the NOTION, you bring the LOTION!


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MIMIXC's Photo MIMIXC SparkPoints: (0)
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4/12/09 12:28 A

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I'm in!

"Today's best should be tomorrow's second best"
Chris Minshew


I have no regrets, only lessons learned.

What doesn't break me, only serves to make me stronger.

Bring on the Sun Sun Sun
'cause the Sun Kissed Sweeties are
DONE DONE DONE ! ! !


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SHARON_AHAUS's Photo SHARON_AHAUS Posts: 3,014
4/12/09 12:21 A

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I won't be having any chocolate bunnies,either. After reading this, thank goodness. I didn't buy any Easter Baskets, either.

Sharon


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TAFODIL24's Photo TAFODIL24 Posts: 14,489
4/12/09 12:16 A

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no emoticon ~ replacing them with the hops, jumps and skips!

Happy Easter! emoticon

~ Taffi

OMY One Minute Yoga / Co-Leader with Trainer T


Practice makes possible.



"Happiness comes when I overcome the most impossible challenge."


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TXMOM79's Photo TXMOM79 Posts: 85
4/12/09 12:15 A

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I am in...Happy Easter to all..........

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JANNERUN's Photo JANNERUN Posts: 4,643
4/12/09 12:00 A

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I'm staying away from those chocolate bunnies and hopping, skipping and jumping instead!

Jan

There is no failure in life, as long as you keep moving. One foot in front of the other.


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COLLEENMAY SparkPoints: (0)
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4/11/09 11:02 P

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Whew thank goodness I didn't buy a chocolate bunny for me lol I will do those tomorrow... emoticon

"It is Better to Have a Body in Shape, than to Obsess about the Shape of Your Body!!"

START
BMI: 22.1
SW: 150
GW: 115


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IRIESAXI's Photo IRIESAXI Posts: 1,125
4/11/09 10:52 P

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I am in, I'll do this at the beach tomorrow.

100 skips with a rope
100 jumping jacks
100 hops

Is this correct? It was alot to read!

Its all about me right now. I am my number one fan!


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FUTUREMRSFENTON's Photo FUTUREMRSFENTON SparkPoints: (31,405)
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4/11/09 10:36 P

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Im In

~Blessed be.. Hugs& Friendship always Raven Lynn~

-Co Leader Quickfire Challenge-

Do something good for you today... Quickfire Your Day!!


•´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•¨¯`-:¦:
*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~..... •´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•¨¯`-:¦:

Get off your seat and get on your feet´¸.•´¨) ¸.•*¨)
(¸.•´ .•´ ¸¸.•


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LANEYSNANA's Photo LANEYSNANA Posts: 3,182
4/11/09 10:08 P

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I'm with you!

Happy Easter Quickfire Team!!!!!

emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: LANEYSNANA at: 4/11/2009 (22:08)
Co-Leader Emotional Eaters Team

"When we come to the edge of the light of known, and must step into the darkness of the unknown, of this we can be certain---either God will give us something solid to stand on, or he will teach us to fly"


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DEE107's Photo DEE107 SparkPoints: (354,779)
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4/11/09 10:07 P

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I am in

DEE Southern New Jersey
CARETAKER'S OF OUR LOVE ONE'S
SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Secrets of Life
Grandpas & Grandmas Are Special
40s & up...Sculpting a new U

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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KV711LAW's Photo KV711LAW SparkPoints: (0)
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4/11/09 10:05 P

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emoticon emoticon emoticon emoticon GET TO THE HEART OF THE MATTER WITH YOUR WEEKEND QUICKFIRE CARDIO EGGS-EXCISE CHALLENGE! emoticon emoticon emoticon emoticon

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

To burn off the calories in a typical Easter basket chocolate bunny (about 1000 calories) you'd need to run for an hour and 40 minutes or fast walk for two hours and 45 minutes! Hmmmmm ... wonder how long for a nibble on those ears? emoticon

One of the best QuickFires you can do is to join the egg hunt with the kids. A 170 pound woman will burn approximately 116 calories in 30 minutes of Easter egg hiding, and another 154 calories in 30 minutes of egg hunting.

So keep it active, keep it light this Easter. Focus on the real meaning of the season. And most of all ... enjoy!


emoticon emoticon emoticon emoticon QuickFire " EGGS-ERCISE" Easter Challenge emoticon emoticon emoticon emoticon

Hop Skip & Jump your way into a smaller size this Easter Day!

Hopping/JJ's/Skipping QuickFire emoticon
Challenge to Do 100 broke down into a Hop Skip & Jump. Try to intersperse throughout your day and raise a Joyful Noise!

HOPS:
A hop is a forward or lateral movement in which the athlete takes off and lands on one or two feet, but unlike a jump in place, the athlete is moving directionally. Hopping exercises can include bunny hops, two-footed hops up steps, and hopping over cones or small hurdles (either side-to-side or forward and back).

JUMPING JACKS:
Get your heart rate up and work your heart and lungs and burns fat and calories. Because it is weight bearing, you also build up your bones.

SKIPPING:
It’s nostalgic childhood fun, but it’s good for you. For those of you who haven’t skipped since primary school, you’ll be surprised at how puffed you can get. Easier to do with jumping rope- but, use the "invisible one." Works just as well, if not better.

These are easily incorporated in your day. Take Outdoors- Very Portable QFC! Stuck indoors? Work well as Bathroom Challenges, too! emoticon Sayin'!


The Heart of the Matter is this:
The American Heart Association 70% of Americans have some level of heart disease and it’s heart disease that is the number one killer of Americans. In fact, every 35 seconds someone in America dies of heart disease. That is, 35 seconds ago someone was around that is not now because of this killer.

And we’re not just talking about older people; even many twenty year olds have some degree of blockage in their arteries.

If you don’t have much energy, this might indicate you have some degree of heart disease because your blood isn't able to flow freely through your system. You should do cardiovascular exercise three to five times daily for the best result.

QuickFire Cardio Challenges use large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.


REMEMBER! emoticon
Take the QuickFire outdoors!

QuickFiring outdoors has many benefits, and they include the following:
- Little or no equipment needed to get a good workout
- No crowded gyms or obnoxious people to put up with
- No driving time to the local fitness facility
- No need to put on makeup or special clothing to workout at the gym
- Vitamin D enhancing sunshine for our skin
- The ability to workout anytime, anywhere - even on vacation
- Two words: Fresh Air


emoticon
ALTERNATIVE: emoticon
Your WeekEnd Choice Quickfires:

Do Any QuickFire, or combination of as Your WeekEnd Choice. Ideally you will do them outdoors, if possible. As usual, reach to accomplish 100 QuickFires, broken down throughout your day in sets of 20 or 25.


QUICKFIRE STRETCH: emoticon
Standing Quad Stretch
www.sparkpeople.com/resource/
exercises
.asp?exercise=60

Starting Position:
Stand tall, holding onto a chair, wall, tree for balance if necessary. Keep your feet hip-width apart, your back straight and your feet parallel.

emoticon READY . . . SET. . . QuickFire NOW! emoticon


IN ADDITION: emoticon

CHALLENGE Yourself to Taking the Stairs Today at EVERY opportunity! No lifts! Did anyone see WALL-E? (human characters, who are all comically too rotund to even walk and travel about their spaceship in hovering seats, drinking all their meals and living their lives through a virtual screen that feeds them information). You burn 4 calories for every 10 steps you climb.

STAND and TALK. While talking on the phone, stand up and pace for a few minutes. Pacing burns about one calorie for every 15-20 steps you take.

ELEVATE feet for 3-5 minutes. Good for circulation and relief for swollen, tired feet. Also helps prevent varicose veins.

AWARE: Good posture can help you lose weight faster. Slumping during cardio ups your heart rate, making your workout feel harder. Pulling back your shoulder blades lets you take in more oxygen so picking up the pace feels easier - and you'll burn more calories. You will burn nearly 20% more calories with good posture. A study at the University of Sydney found that good posture causes you to engage more core muscles.

TAKE A DEEP BREATH: All day long we sit and do not really breathe. Take a moment several times throughout your day a focus on taking in a few deep breaths. Really fill the lungs with air. A few deep breaths can help relieve tension, increase oxygen levels, and revitalize you and boost your metabolism!


emoticon
As with anything new, introduce your body to the QuickFires gradually. These will work your body in a very different way than you are used to, so take it easy!

If you aren't breathing while QuickFiring, then you're doing them wrong.

Go slow. Speed is not important, and will usually lead to using momentum to cheat your way through the QuickFire.

Create your own QuickFire Circuit by choosing different QuickFire Challenges and doing each one for a minute as hard as you can for a high intensity workout.

QuickFire Quality over Quantity.

QuickFire with other people. It's great fun, and will keep you motivated.

Remember to Log All Fitness Activity into
SparkPeople to Increase Your SparkPoints!

emoticon
AS ALWAYS:
**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.

emoticon emoticon
Happy Sparking! emoticon emoticon




Edited by: KV711LAW at: 4/11/2009 (22:09)
*kElli*

Want To Turn Your Spark Into A QuickFire? Turn It UP! Join Me! teams.sparkpeople.com/QuickfireChall
enge


Motivate! www.youtube.com/watch?v=zKiW3
DH_Ih8


Attract! www.youtube.com/watch?v=D4zWB
HFCmXM


Remember! www.youtube.com/watch?v=smhK8
l2SF-s




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