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HEARTPROCLAIMS's Photo HEARTPROCLAIMS SparkPoints: (11,812)
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2/27/14 4:36 P

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I know this thread hasn't been updated in awhile but thought I'd share what I'm up to emoticon

I don't particularly enjoy cardio but I know it's good for me so I do it. Currently focusing on building muscle and increasing my metabolism.

Mon- legs and abs (squats, sumo squats, lunges, dead lifts, calf raises. planks, DB side bends, ab machine, captain's chair/knee raises for lower abs)

Tues- chest, back, and arms (bench press, bicep curls, shoulder presses, tricep kick backs, assisted tricep dips, L-raises, lateral raises (the ones that look like goal posts).

Wed- Cardio (45 minutes)

Thurs- Body Pump! My favorite day of the week + abs

Friday- Cardio (45 minutes)

Sat- Total Body Workout (including the workouts above on Mon & Tues) + 45 minutes of cardio

Sun- Rest =)

About 8 years ago I lost almost 30 pounds through diet and exercise. I focused mainly on eating a clean diet and increasing my muscles emoticon It worked for me then so I'd like to see if it would work again now that I'm a bit older.

This is just week 1 and I'm really enjoying the routine!

{Vanessa}
{Hawaii}

BLC 25: Fabulous Feisty Foxes

"...Yet who knows whether you have come to the kingdom for such a time as this?” Esther 4:14 NKJV


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JENNILACEY's Photo JENNILACEY SparkPoints: (72,039)
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10/26/13 12:33 P

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Finally changing up my routine. I've plateaued for awhile. On to the 5-3-1 Plan with Periodization Bible accessory work starting Monday.

New Routine:

Sunday: Recovery Day
Monday: Squat Day + Back Ext., Lunges and Crunches + 30 mins HIIT
Tuesday: Cardio Day (BFBM w/JM)
Wednesday: Bench Day + Pushups, Rows, Triceps Extensions + 20 mins HIIT
Thursday: Yoga
Friday: Overhead Press Day + Hamstring lifts w/chair, Sumo Squats, DB Side Bends + 20 mins HIIT
Saturday: Recovery Day (optional Cardio; BFBM)

In the 2nd week Monday will be Overhead Press Day + Push ups, Rows, Triceps Extensions + 30 mins HIIT and Wednesday will be the start of the new meso cycle.



Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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ERINP223's Photo ERINP223 SparkPoints: (127)
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10/25/13 1:22 P

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I've done everything from p90x to insanity to cross fit. I've loved all of it and have taken different exercises from each and incorporated them into my routines.

Right now this is what I'm doing:

Sunday- Rest or Cardio/Abs if I'm feeling up to it.
Monday- Chest followed by 40 mins cardio (any machine)
Tuesday- Arms followed by 40 mins cardio
Wednesday- Cardio for an hour followed by Abs
Thursday- Shoulders followed by 40 mins cardio.
Friday- Rest or Cardio for an hour followed by Abs
Saturday- Legs followed by 40 mins cardio

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GOOSIEMOON's Photo GOOSIEMOON SparkPoints: (163,634)
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10/4/13 8:51 A

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Reading this thread is very motivating.

On most days, I do aerobic weight training (aka FIRM-style workouts) and the other "work days" I do some form of aerobics (I love step training). I also move around a lot more than I used to. Even though my BMI is still considered in the obese category, I am an energy-filled, happier shadow of my former self, ready to continue towards my future. Yay me!

I have not yet done gym style weight lifting, but have good muscle tone, improved cardio capacity, better mood...well the list goes on and on...

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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JENNILACEY's Photo JENNILACEY SparkPoints: (72,039)
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9/30/13 7:49 P

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My routine right now is mainly focused on power lifts. I workout at home.

Sunday: Recovery day
Monday: Upper body (bench press, OH press, one arm rows and barbell bicep curls) + core (a Coach Nicole video) and 30 minutes HIIT with jump rope.
Tuesday: Lower body (standard squats, sumo squats, low lunges and deadlift) and then I destroy myself with JM's Killer Buns and Thighs
Wednesday: Power Yoga
Thursday: same as Monday
Friday: same as Tuesday
Saturday: Cardio (JM's Banish Fat, Boost Metabolism)

Right now I'm focusing on a bit of fat loss and muscle maintenance (although strength and muscle gains are always welcome!) Once I cut down a bit I'm going into recomp. and following the 5-3-1 plan with 1 or 2 accessories.

Edited by: JENNILACEY at: 9/30/2013 (19:50)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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DMJAKES's Photo DMJAKES Posts: 1,570
9/18/13 2:19 P

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This thread hasn't seen much activity lately, but I thought I'd throw this question out there....

Has anyone done the routines in Female Body Breakthrough? I've just started the final "Fine Tune" phase. It is totally wiping me out, but I'm hoping the DOMS will begin to fade more quickly as the muscles adapt. I also recently started a power yoga class once a week, and between those workouts I'm lucky to have enough oomph to do a couple of mid-intensity cardio sessions the rest of the week.

COOL_STUFF's Photo COOL_STUFF SparkPoints: (3,726)
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7/24/13 1:27 P

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Now that I'm on Summer Holidays, I'm going to start X-train at home. I have 2,3 and 4kg dumbells, hoping to get hold of some 5kg soon.

Most recent achievement:

Level 6 Sparker-16th August!

Half a Stone Lost (7lbs)

20 days of exercise EVERYDAY

20 days of tracking food EVERYDAY


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LYNNA1968's Photo LYNNA1968 SparkPoints: (42,504)
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7/14/13 7:30 P

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alt days abs, lower torso & arms. Everyday cardio either treadmill or stepper, cool down is my pt.

Watch out world! Here I come


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SUPERFIT4LIFE's Photo SUPERFIT4LIFE SparkPoints: (18,351)
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7/14/13 1:55 A

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Hey everybody! emoticon emoticon

My current rhythm is to rest on Sunday, and plan and prep my meals.

M-W-F I am doing SP's 10 minute cardio kickboxing 3 x's with short rests in between to equate 30 mins. I really like it, it's easy to track, and my goal is to commit it to memory so I can do it without the video and add more moves if and when I choose to.

I finish off each Cardio workout with stretching and at least 8-10 minutes of strength training alternating upper and lower body.

On Saturdays I really get it IN...and I'll do my usual cardio but a more intense 30-40 minute strength training session, for instances squats 'til failure and more stretching than usual.

My schedule isn't so rigid...I like to throw in a bonus impromptu workout as I feel like it which can be anything from an 8 min HIIT workout or 30 minute Walk Away the Pounds.

I'm pretty new to this and I am starting slow, but I wanted to share my current routine. btw... I'm open to comments, correction (by a coach or veteran) and suggestions.

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LIZZIEGAL12's Photo LIZZIEGAL12 SparkPoints: (2,768)
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6/4/13 1:07 P

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Hi THAISAMUSED,
I'm doing circuit training as well. Sometimes I alternate from the stepper (20mins) to the elliptical machine (20mins) then unto 4-5 strength training machines. In all I complete my workout within the hour.

Liz

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EOCROSSFITMOM's Photo EOCROSSFITMOM SparkPoints: (3,179)
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5/16/13 10:37 A

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I'm a busy mom of 8 and a student (again) with a challenging courseload. So I don't have a lot of time to devote solely to working out. Therefore I'm doing Crossfit workouts which have pushed me further than many workout programs I have done in the past. They remind me a lot of when I was in the Marines so it's slightly sentimental as well.

My routine is on a two week cycle due to hubby's work schedule. When he's home we do lots of gardening and outdoor work. So it goes something like this....
S- rest
M- xfit, cardio to total 30 min
T- xfit, cardio to total 30 min
W- xfit, cardio to total 30 min
T- xfit, cardio to total 30 min
F- xfit, cardio to total 30 min
S- xfit, cardio to total 30 min
S- rest
M- gardening/outdoor work
T- xfit, cardio to total 30 min
W- xfit, cardio to total 30 min
T- xfit, cardio to total 30 min
F- xfit, cardio to total 30 min
S- gardening/outdoor work
REPEAT

Edited by: EOCROSSFITMOM at: 5/16/2013 (10:44)
EOCrossfitMom
Mom of 8
Grandparent-To-Be

Army Daughter
Marine Veteran
Air Force Mom


RANEYDAY91's Photo RANEYDAY91 SparkPoints: (4,475)
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5/8/13 6:54 A

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Hi everyone! I rejoined spark about two days ago! I am 43 and have started lifting weights again with my daughter. We joined a gym and I am SOOOO excited about losing fat and gaining the muscle! I am a member of Bodybuilding.com and got my work out from there; so I am following the Bizzy Diet and 21 Day work out routine! I really need to get this body moving again. I have a hypothyroid which seems to make it that more challenging for me, but am so excited to be back at spark! emoticon

~Debbie~


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THE-REAL-RACH's Photo THE-REAL-RACH SparkPoints: (1,766)
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1/6/13 2:17 P

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GRANDMA -- thanks for the info. Good to know if I hit a plateau.


Lose 80 lb
220-140
by NYE 2013


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THAISAMUSED's Photo THAISAMUSED Posts: 83
12/17/12 9:55 P

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Anyone here enjoy circuit training?

I like alternating between a minute on the bike and 3-5 strength exercises for 30-45 minutes

"Living in reality is for people who lack imagination"


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FITGRANDMA120's Photo FITGRANDMA120 SparkPoints: (52,359)
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12/17/12 5:46 P

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I really like weight training alot but I know the cardio is extremely important too. When I hit a plateau in my weight loss adding weights helped.

The possibilities always outnumber the problems.
~~~~~~~~~~~~~~~~~~~~~
Kristie



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SHARM68's Photo SHARM68 SparkPoints: (465)
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12/1/12 6:26 A

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Hi Ive started adding strength training machines to help with weight loss, I started the gym about six weeks ago and it was only after starting the weights machines that the scales started to drop. I do about 40 to 50 mins cardio then do a circuit of the machines high weights low reps. I love it and feel great it really does work :) emoticon

slow and steady won the race


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NEWAGAIN's Photo NEWAGAIN SparkPoints: (12,511)
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10/8/12 7:47 P

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I will be tracking my food and water intake for one week to better gauge what changes may be necessary. My fitness plans are to modify exercise moves when necessary to decrease further injury to my sacral spine. I am starting week 3 of 3 hybrid rotation shown below:

M- CLX Push Circuit 1 (arms/legs)
T- Leslie Sansone Walking, Abs
W- CLX Extreme Intervals (cardio/resistance total body)
T- Leslie Sansone Walking, Stretch (P90X or Debbie Siebers or CLX)
F- P90X Chest & Back


Pamela...Central Texas

*********

I won’t complain about “aging” because we have no control over that, but, none of us should allow our bodies to decay/rot which is all voluntary. It is up to each of us to do three things: exercise, use good nutrition, and commit to something or someone that brings us joy daily for the rest of our lives. (excerpt from Next Year Younger For Women book). My new motto!


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DANAEBOYCE1's Photo DANAEBOYCE1 SparkPoints: (11,177)
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10/5/12 2:37 P

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I run a lot, but on the days that I take an easy day, I lift. I am focusing on my upper body right now. two days a week. I am trying to work on my shoulders, back, and abs.

Thinking happy thoughts


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NEWAGAIN's Photo NEWAGAIN SparkPoints: (12,511)
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9/23/12 4:50 P

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I've been sitting here trying to decide what my exercise routine will encompass for the next 4 weeks. It will include 3 weeks of strength/cardio/stretching and a "recovery week" to consist of mainly cardio/stretching.

Week 1-3:
M- CLX Push Circuit 1 (arms/legs)
T- Leslie Sansone Walking, Abs
W- CLX Extreme Intervals (cardio/resistance total body)
T- Leslie Sansone Walking, Stretch
F- P90X Chest & Back

I purchased a Foam Roller that is used to strengthen, stretch & help relieve muscle pain. I will use it daily to help with the left leg piriformis muscle syndrome. Help keep me accountable this week!

Pamela...Central Texas

*********

I won’t complain about “aging” because we have no control over that, but, none of us should allow our bodies to decay/rot which is all voluntary. It is up to each of us to do three things: exercise, use good nutrition, and commit to something or someone that brings us joy daily for the rest of our lives. (excerpt from Next Year Younger For Women book). My new motto!


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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
9/10/12 12:19 P

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I workout at home and like doing it there, but know I'm going to "top out" on the weights and exercises I can do there soon so a gym is in my future.
I use free weights and have a cable system plus leg extensions/leg curls bench which doubles as a leg press for me.
I am back to doing Jamie Eason's LiveFit 12 week program (I'm on week 5). This one works for me but I will be looking for other routines once I finish this time to shake it up in whole different ways.
I have had to deal with back issues in the past, been through physical therapy and had alternate/safer exercises worked out for me, so if anyone has similar issues and wants some suggestions to work around back issues, feel free to ask on my Spark page.

Team Leader
Jamie Eason's LIVEFIT 12-Week Trainer Challenge
teams.sparkpeople.com/jamieeasonlive
fit


"SWEAT is just fat CRYING"

"History is not destiny"
LYNNA1968's Photo LYNNA1968 SparkPoints: (42,504)
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9/8/12 7:52 P

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thank you, I really need to start the DVD's again. I've only been doing strength

Watch out world! Here I come


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NEWAGAIN's Photo NEWAGAIN SparkPoints: (12,511)
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9/6/12 10:54 A

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I'm an "at home" exerciser which keeps me from finding excuses not to workout...lol. My usual routine involves strength training (3days) & cardio (2 days). My workouts average 40-60 minutes, Monday thru Friday. I mix and match DVDs such as CLX, P90X, Slim In 6 using dumbbells and walking/jogging outdoors or indoors with Leslie Sansone walking DVDs during bad weather.

I write out a weekly fitness plan on Sundays and record daily...been doing that for at least 2+ years. I have a few close exercise buddies that keep me accountable and places like SparkPeople have introduced me to great teams like this.

This morning I hit the outdoors and did a 45 minute Power-Walk for 10 laps covering 20 acres. It was warm and very humid. Came indoors and completed the 8 Minute Core Series for my Abs.

Pamela...Central Texas

*********

I won’t complain about “aging” because we have no control over that, but, none of us should allow our bodies to decay/rot which is all voluntary. It is up to each of us to do three things: exercise, use good nutrition, and commit to something or someone that brings us joy daily for the rest of our lives. (excerpt from Next Year Younger For Women book). My new motto!


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LYNNA1968's Photo LYNNA1968 SparkPoints: (42,504)
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8/24/12 1:26 P

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Mcoleen, what is Ollie's? Sounds interesting is it mostly strength?

Edited by: LYNNA1968 at: 8/24/2012 (13:29)
Watch out world! Here I come


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ILOVEJIM851991's Photo ILOVEJIM851991 SparkPoints: (75,103)
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8/23/12 2:42 P

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I do swimming the elliptical and walking 6 days per week usually. Then I do either bodypump or a total body workout using activtrax on mon wed and either friday or saturday.

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MISTYMW's Photo MISTYMW SparkPoints: (7,205)
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8/19/12 9:29 P

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I work out at the YMCA (I love my gym) and I do cardio (usually on the treadmill with high elevations) 5-6 days a week for 40-60min a day and then I do 1hr to 2hr of weight training 6 days a week (except the past two week I was on vacation). On my weight training every day I do my core workouts and then on Monday, Wednesday, Friday I work out my arms, shoulders and upper back and on Tuesday, Thursday Saturday I work out my whole lower half.

emoticon

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MCOLEEN's Photo MCOLEEN SparkPoints: (26,900)
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7/19/12 8:56 P

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I've been doing the Supreme 90 day workout program. Found it at Ollie's for $7.99 and it has 10 DVDs in it. Recently they were selling at Big Lots for $4.99 so I bought a couple more for backups. It's been awesome as it used muscle confusion. I use a ball and some dumbells for the workouts and it's all I will need for a long time. I can do regular push ups now for the first time in my life. I'm on Day 74 and have lost 15 lbs.

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KSCARLE71's Photo KSCARLE71 SparkPoints: (5,211)
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7/3/12 7:44 P

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Mondays - treadmill in the morning, zummba noon
Tursdays - 2 water earobics classes
Wednesday - treadmill and strength training
Thursday - 2 water aerobics classes
Friday - treadmill, strength and grandkids
Saturday - optional
Sunday - rest with light workout

Goals Rewards
-------------------------------
173 (aqua noodle)
172 (magazines)
171 (movie night)



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ILOVEJIM851991's Photo ILOVEJIM851991 SparkPoints: (75,103)
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6/18/12 11:31 A

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I did Les Mills BodyPump took a walk then spent 43 minutes on the elliptical interval setting.

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JESSICA2140's Photo JESSICA2140 Posts: 909
10/5/11 10:12 P

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I haven't heard of it either...but the title has me hooked already! I'll have to check it out!!

Jessica

"Unless someone like you cares a whole awful lot, nothing is going to get better...it's not!"
--Dr. Seuss

"The destiny of man is in his own soul"
--Herodotus

"Freedom is just another word for nothing left to lose"
--Janis Joplin



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THEMIS27's Photo THEMIS27 Posts: 2,727
8/31/11 1:51 P

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Has anyone tried/heard of Nia Shanks' new program Beautiful Badass? It's relatively new, so maybe too soon for a meaningful review. But I'm intrigued. I'm also a new program junkie, so I'm trying to hold off until I get through my current program. Here's the link:
www.niashanks.com/beautiful-badass

~Anna~
Denver, CO

"There are only two options regarding commitment, You're either in or your out. There's no such thing as life in between." - Anonymous

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
— Vince Lombardi


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EDWARDSC393's Photo EDWARDSC393 Posts: 1,749
3/31/11 4:06 P

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Did legs today, 3 sets plie squats, 3 sets with a barbell on my chest, regular squats, Because of bad knees, I did 3 sets lunges holding on to the Smith machine bar, Lowered the bar, got on all 4,s and did glute and hamstring work. Then I did deadlifts, hip and thigh machine and finished with core and stretching. I was huffin and puffin and sweatin! I think a little bit of it was cardio too! Tomorrow, arms and shoulders. and a little cardio walk. Cherie

I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!


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CLEANARMYMEDIC Posts: 101
3/24/11 2:59 A

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I alternate between cutting and building phases about every six weeks, during the cutting phase I do an hour of cardio 4-5 times a week and 20-30 minutes of weights 4-5 days a week, and building is 30 min of cardio 2-3 times a week and 45 minutes of weights 4-5 days a week. I also eat stricter during the cutting phases. I have a good collection of free weight equipment at home, so I also switch doing arms or chest/back at the gym or at home, so I do different exercises for each muscle group at the gym than at home since they have additional equipment there. Doing that helps me keep variety in my routine.

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ZONE5GIRL's Photo ZONE5GIRL SparkPoints: (0)
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2/8/11 1:44 P

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My WOD today:

2 toe to bar, 26 tucked front lever
10 squat cleans with 18 lb medicine ball
20 pull-ups, 90 lb assist
20 "reverse" back extensions (think back extension, but on your back and arching back until hands touch ground)
20 regular back extensions
60 dumbell swings--20 lb DB
4 sets, 10 rep each calf raises--45 lb
60 in and outs
1 mile elliptical (hr kept at 90% + max heart rate)
20 "air" balls--10 lb ball (not allowed to do wall balls at my "regular" gym, so I throw it up as high as I can and catch it)
crunches and reverse crunches, and yoga (firefly, crow, side crow, king dancer, pigeon, 1 legged wheel, down dog, etc, etc,)

Duration: 1:25, in zone 1:12, avg HR 148, max 181, calories burned 655

Wanted to do more, but got nauseous and was afraid I'd throw up in front of everyone...also my bloodsugar was very low (was getting shaky and light-headed), so I thought it best to stop.

Tamara

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ALEXANDRA64's Photo ALEXANDRA64 SparkPoints: (0)
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1/28/11 6:14 A

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I workout at the gym, at the yoga studio, and at home doing different things. I focus on Functional Training which combines strength training with metabolic conditioning. My goals are to get leaner as well as much stronger. I used to go for the aesthetic look of a body builder but now I just want to be strong so I work on KBs both at the gym and at home, a PushupBoard, TRX suspension training, as well as other functional strength training exercises.

This year I have decided to set ST'ing goals for myself instead of just working out day after day and I love it! It is much more fun when I can see progress!

~Alex~
A&I May "Blue Skies" BSG

"The privilege of a lifetime is being who you are."
— Joseph Campbell
GINGERMACC's Photo GINGERMACC Posts: 294
1/26/11 5:23 P

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Hi. I work out at home (no gym membership) and I have dumbbells and resistance bands plus a jump rope. What exercises can I do for my lower body besides squats, lunges, and crunches that aren't hard on my lower back?

Edited by: GINGERMACC at: 1/26/2011 (17:24)
2011 Boise Race for the Cure 5K Walk: 01:06:14


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KIMPOSSIBLE82's Photo KIMPOSSIBLE82 Posts: 1,144
12/10/10 6:58 A

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RENA- I love your pull-up photo! That's one of my goals, too.
I finished training (and then being sick to actually run) a 10K at Thanksgiving and now I'm focusing more on weights.
I'm doing MWF total body weight routine ... and doing cardio TTHSa.

Should I be doing total body on all of my weight days? Or should I focus on legs one day, arms another, and something else another? Thoughts?

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RENA1965's Photo RENA1965 Posts: 17,878
10/31/10 3:16 A

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Am doing a rotation between several workouts.. My chest workout has paid off love the 6 cms I have gained over 2 years..

Took me a year to get i253.photobucket.com/albums/hh54/Ren
a1
965/833c7c16.jpg
unassisted pull up a done deal..

Now going for wide arms doing supine pull ups and chest press
i253.photobucket.com/albums/hh54/Ren
a1
965/164546f5.jpg
.. Difficult but have given the most cms.. I feel I am winning the fight against being bum heavy..
i253.photobucket.com/albums/hh54/Ren
a1
965/Billede0405.jpg

i253.photobucket.com/albums/hh54/Ren
a1
965/12062010490.jpg


Edited by: RENA1965 at: 10/31/2010 (03:20)
"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny."
-google first. ask questions later
¸.·*´¨) ¸.·*¨) ¸.·*¨)
(***Rena ***)
(¸.·´~ (¸.·* ~ (¸.·*


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CCHELLEZ Posts: 108
9/7/10 12:08 A

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CrossFit Workout of the Day

Burgener's Warmup

5 sets, 3 reps each, progressing to max effort:
overhead squat.

2 mile jog.





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GUNNYGIBBS's Photo GUNNYGIBBS Posts: 55
6/27/10 1:38 P

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Because of various problem areas I started out with a basic full body machine routine last Sept. The gym had Cybex so I could start at 10 pounds which was a good thing. I did take off about 30 pounds and then it simply stopped but since I have taken off anywhere from 6 to 10 inches on the body [Waist 10 inches] so I think the muscle building is prob replacing a lot of the weight loss.

I also track the weights on Bodybuilding.com which gives me volume and progress stats for all and each one. So far this year [with a few missing workouts I didn't enter for various reasons] I'm around 950,000 lbs.

I just went Split Routine. MWF is the gym machine focus with T and S dumbells and barbell home upper body. I also divided up the machine workouts to work only one part at a time. Single leg presses, single leg extensions and the like because of rehabbing a chronic problem area.

I keep thinking I'm not doing anything but then I remember I started ab crunches at 10 pounds and am doing 80 lb right now. And my Leg Press just went up to 120 each leg. Not shabby for 9 months but I always do the "Gee I could do better routine on myself".

The basic rule for me is usually unless the part is being rehabbed:

Max 3 sets Max Reps 12 Max poundage to failure for sets & Reps. Min is 1 set Min reps 6 Again Max poundage. Each time I try to either increase Reps, Sets or Poundage with Progressive Overload.

Tues and Sat focus is going to be upper body with arms, chest as priority. I'm not too worried about the back since I'm now at 90 pound rows and the shoulder/Lats around 70 pounds.

I've changed Gyms 3 times. The first change was because of the husband going to Cardiac Rehab and I found a local gym. He did his workout, I did mine. They had a wider variety of machines and I was much happier however I won't knock that 10 pound option at start. Now he's done and I am using the local Y for most with the other gym for the day he does his cardio workout class there. They have a couple machines the other one doesn't.

I like the Y better. More choice on machines and smells like a gym not a ladies waiting room in an expensive spa. Now if they just added a Torso Rotation, seated calf curl to go with the prone, seated Ab/Ad machines to the Y and someone anyone added a neck machine, I would be in hog heaven. Dang I really miss the Family Gym at Hershey.

Yeah, I have to keep reminding myself, I've come a long way in that 9 month period and I've gained muscle.



Edited by: GUNNYGIBBS at: 6/27/2010 (13:41)
NO CAMPING on the equipment.
EMBBEAR's Photo EMBBEAR Posts: 1,218
6/14/10 2:35 P

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I have recently switched from a weight loss mode to beginning to maintain my weight loss. It's been difficult because I find myself headed towards the cardio room and I have to tell myself that from now on ST comes first and cardio is secondary.

Just when the caterpillar thought it was all over, it turned into a butterfly
BACON7's Photo BACON7 Posts: 24
6/5/10 7:23 P

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I've been doing P90X for strength training and doing my own cardio as well as their plyometrics. I really enjoy it, it's a great workout and since I quit boxing, it's been the only thing that's challeneged me. Although I tend to have to double up the videos. But that's just because I love a long workout :)

A happy life consists not in the absence, but in the mastery of hardships.Helen Keller


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DMA215's Photo DMA215 Posts: 287
5/19/10 4:02 P

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Hi! I'm new to the team, and new to SP as well. I'm not really looking to lose any weight, but I want to start eating healthy, balanced meals throughout the day, staying away from sweets, fried foods, processed foods and large portions. I've started following a SP meal plan and I've been sticking to it really well. Since that is going well, I've added another goal: working out. My goal for the summer is to tone up and gain muscle!
I'm planning on starting Craig Ballantyne's 4 week turbulence Training for Abs program on monday. (Basically, I'm planning to workout 3 days/week for 4 weeks). Anyone else want to join me in this goal??!

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2PHATT's Photo 2PHATT Posts: 1,167
4/19/10 10:21 A

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Does anyone use Cathe??

Sheryl

ASHSCHULTZ's Photo ASHSCHULTZ Posts: 256
4/19/10 10:11 A

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Today I'm doing 45 minutes of cardio with full body strength workout using Free Motion machines.

What about you girls?

Consistency is key. There is always more to come.


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ROCKINFOX's Photo ROCKINFOX Posts: 1,899
3/30/10 11:12 A

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I've been doing lighter weight training, but need to kick it up a notch. I've seen posts about the push/pull method. What would be a good substitute for chin-ups? Also what other programs would you recommend to blast fat and build muscle? Thanks!

"Whether you think you can or think you can't, you're right."



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PUMPING_IRON_2's Photo PUMPING_IRON_2 Posts: 138
1/7/10 2:47 P

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Anytime Kimmie... Glad it helps! emoticon

Smiles,
Brandi

"It is Never Too Late to Be What You Might Have Been." - George Eliot

"Only those who risk going to far
can possibly find out how far one can go."

"If you train hard, you'll not only be hard, you'll be hard to beat."


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KIMMIE124's Photo KIMMIE124 SparkPoints: (21,254)
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1/7/10 2:42 P

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Thank you so much Brandi. You are a wonderful resource to this thread. I'm grateful that you are there. Your help is appreciated!

Faith is believing in what you can't see.


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PUMPING_IRON_2's Photo PUMPING_IRON_2 Posts: 138
1/7/10 7:48 A

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I am familar with this exercise but I am not sure what would be causing your headaches at the gym.. I don't believe it's from improper form, it could be from not eating enough protein and complex carbs. I did though attach a link to show you the proper form for this exercise.. I hope this helps.. Just copy and paste it the your address bar.

http://www.bodybuilding.com/exercises/de
tail/view/name/triceps-pushdown-v-bar-
attachment

Smiles,
Brandi

"It is Never Too Late to Be What You Might Have Been." - George Eliot

"Only those who risk going to far
can possibly find out how far one can go."

"If you train hard, you'll not only be hard, you'll be hard to beat."


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KIMMIE124's Photo KIMMIE124 SparkPoints: (21,254)
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1/6/10 9:09 P

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Brandi,
I'm really interested in the triceps pressdown, because I think my headaches might be from using improper form. Do you have any experience with this? Can you imagine what I am doing wrong, and give me some guidance so that I can correct it?

Faith is believing in what you can't see.


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PUMPING_IRON_2's Photo PUMPING_IRON_2 Posts: 138
1/6/10 8:34 P

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My routine has been challenging.. Well for me.. lol

Leg Press: 4 sets of 8 @ 210lbs
Squat: 4 sets of 8 @ 70lbs

Bench Press: 4 sets of 7 @ 60 lbs
Incline Barbell Press: 4 sets of 8 @ 50lbs

Military Press: 3 sets of 8 @ 20lbs
Lateral Side Raises: 3 sets of 8 @ 15lbs

Skullcrushers: 3 sets of 6-8 @ 20lbs
Tricep Pressdown: 3 sets of 6 @ 80lbs

Calves seated: 4 sets of 12 @ 65lbs

20 cardio HITT session..

Boy I'm tired... emoticon emoticon

Smiles,
Brandi

"It is Never Too Late to Be What You Might Have Been." - George Eliot

"Only those who risk going to far
can possibly find out how far one can go."

"If you train hard, you'll not only be hard, you'll be hard to beat."


 current weight: 176.0 
 
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KIMMIE124's Photo KIMMIE124 SparkPoints: (21,254)
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1/5/10 1:53 P

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I recently challenged my strength training routine by doing lateral overhand pull downs at 61 pounds. I have no problems at 48. Did about 5 of them at 61 and got a muscle related headache. Is there anything I should be watching out for (in terms of form?) as I try to increase my strength with this exercise?

Faith is believing in what you can't see.


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LEVITE_PRINCESS's Photo LEVITE_PRINCESS Posts: 446
11/23/09 10:44 P

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Hi. I'm new to this team. I've recently started HIIT Training. It's amazing! I could only do it 24 minutes instead of the 45 or more minutes that I would do regular circuit training. I'm only going to do it every other day 3x week. On the off days, I strength train. This makes me a little nervous because right now, I still have 20 pounds to lose and up to this point, I have done more circuit training- cardio + strength 5 days a week. But I'm going to try this and see how it goes.



Preach the word; be instant in season, out of season; reprove, rebuke, exhort with all long suffering and doctrine. 2 Tim 4:2
****************************

Study to shew thyself approved unto God, a workman that needeth not to be ashamed, rightly dividing the word of truth.
****************************


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LAURABARDA's Photo LAURABARDA Posts: 139
11/8/09 12:38 P

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I work out at the gym where they have day care. I can't work out at home because the kids think it is playtime for everyone...

My routine has evolved a lot over the past 2.5 years. Right now I do either a class, followed by 30 min eliptical and 30 min weights and abs.

On non class days, I start with 30 min on the eliptical, 30 min weights, 15 min eliptical, and 15 minute abs and floor.

Before this I did interval...10 minutes on the machine, 10 minutes weights and did this pattern for 1.5 hours, ending with abs. I still do intervals when I have low energy.

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DANITX's Photo DANITX SparkPoints: (11,816)
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10/12/09 11:19 A

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It was really a struggle to get up this morning and do NMTZ but I did it!

"Now that our family is complete I want to lose this extra weight to set the example or my children on how to live a healthy lifestyle."

Staring Weight: 212
Current: 195
195: Spa Pedicure/Manicure - goal met
185: A New Dress
175: Full Body Spa Day
165: Spa Wrap
155: Weekend Trip Away
145: Goal Met- New Wardrobe

Goal Weight: 145lbs
Dress Size: 6


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DANITX's Photo DANITX SparkPoints: (11,816)
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10/8/09 9:49 A

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Just started Jillian Michaels No More Trouble Zones she is really hitting those areas I need the most work on.

"Now that our family is complete I want to lose this extra weight to set the example or my children on how to live a healthy lifestyle."

Staring Weight: 212
Current: 195
195: Spa Pedicure/Manicure - goal met
185: A New Dress
175: Full Body Spa Day
165: Spa Wrap
155: Weekend Trip Away
145: Goal Met- New Wardrobe

Goal Weight: 145lbs
Dress Size: 6


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PIXIEMIA's Photo PIXIEMIA SparkPoints: (0)
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8/28/09 3:47 A

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Hey just wondering.. With Chalean Extreme you need to have weights right?

Mother of two - 1,5 year old Isak and newborn Aron! :) :)

First goal: 65kg by 08.23.10 (My Bday)


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4LIFEISAJOURNEY Posts: 5
7/30/09 11:54 P

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I took a few days off weight training. I got back at in the morning.
5 minute warm-up...incline max on elliptical at 4mph
manly dips 3s 10r
seated row w/ barbell 3s 50-80 lbs
lat pull 3s 10r w/ start at 75lbs-100lbs
overhead press 3s 4-10r w/ 40-60lbs
crunches x100
lying leg press x50
stretches 10 min
swim 20 min
bike 10



PAMTAMYOUNG's Photo PAMTAMYOUNG SparkPoints: (7,576)
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6/26/09 9:36 P

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I have been doing Chalean Extreme. I am just going into the 2nd phase Push and I have 8 more weeks of this program. I really love the way it is re shaping my body and its not taking up to much time. I lift heavy with less reps, for now. I figured when I am done with this, I will wipe the dust off my sister PX90 and borrow that LOL

Jeremiah 29:11

For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end.


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DAGNY99's Photo DAGNY99 Posts: 1,266
6/15/09 8:07 P

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Hi! I am somewhat new to strength routines, but I found some fitness videos on msn.com
http://health.msn.com/fitness/
Scroll down the page and look at the video workouts section. You can even change it to abs, upper body or lower body!
I don't get cable or any workout channels on tv, so I think I am going to try some of these.
I've been back reading, and some of you use the 30 day shred. Is it good?

Goals:
SW: 280
GW: 150

Current Weight: 195

1st goal: 250 by 10/23/2008 -Goal met September 9 2008!
2nd goal: 225 by 1/18/2009 Goal met January 14 2009!
3rd goal: 200 by 4/16/2009 ---Goal met May 10, 2009!
4th goal: 180 by 6/25/2009----Goal Met!
5th goal: 150 by 10/8/2009


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FITPRIS's Photo FITPRIS Posts: 6,748
5/9/09 7:58 P

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superman's are great for the lower back. Also, leg ext over a fitness ball works both glutes and lower back.

If you know what Budokon is, then try a floating Brazilian plank. It is awesome for lats, shoulders and obliques.

Pris
Strong Mind!
Strong Body!

Release yourself from the power of the mirror and others and take control of who you are. waltersdancecenter.com www.swboulevardfamilyhealthcare.org www.xyoursize.homestead.com


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XDENAX's Photo XDENAX Posts: 80
5/9/09 6:00 P

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you could skip the abbductor machine. did i spell that right? well, you know what i'm talking about.

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TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (76,985)
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5/5/09 9:09 P

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For the back, recommend Lat Pulldowns and/or Seated Row.

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
MONIQUEARIELLE's Photo MONIQUEARIELLE Posts: 570
5/5/09 3:33 P

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I just want to know what you guys think of my routine ... I'm lifting T/Th/Sa mornings, and this is what I'm doing:

squats 5x5
bench 5x5
bench tricep extension 5x5
bicep curls 5x5
lunges 3x10 (per leg)
pushups 3xF
adductor/abductor machine 5x5
plank 3xF
bicycle crunches 5x20
dumbbell shoulder press 5x5
shoulder lateral raises 5x5
hamstring curls 3x10

I feel like I'm neglecting my back ... any suggestions on that, and on the routine in general?

Thanks!

I lost 78 pounds with SparkPeople and I've gained most of it back because I didn't make a PERMANENT lifestyle change; I'm back because I know the support here is an essential component to success. I'm practicing the EAT TO LIVE lifestyle and feeling healthier and happier every single day.

"the girl who looked back from the mirror was a total stranger, yet she had always been there, waiting."
-elizabeth george speare

www.thekamosifamily.blogspot.com


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GAELENEC's Photo GAELENEC Posts: 290
3/22/09 9:10 P

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Thanks very much, Kristi, on my way to check it out!

I don't know the key to success, but the key to failure is trying to please everyone.

If you think you can't, you're right. If you think you can, you're right.


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KRISTIMD's Photo KRISTIMD Posts: 135
3/21/09 9:30 P

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GAELENEC,

Bodybuilding.com has a 12 week course online. I'm thinking about doing it myself, hopefully if I can get my neck and back problem under control. It's a video trainer, high quality video instruction by a personal trainer doing a variety of workout routines. They also discuss diet, supplements and suggest cardio.

Here's the link:
http://www.bodybuilding.com/fun/12_week_
daily_video_trainer.htm



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TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (76,985)
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3/21/09 4:48 P

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I've just recently started watching a show on FitTV called Body Sculpt with Gilad. I was skeptical of it at first, as it being a "TV workout" but it was really kick butt. It's one of those workouts that combine cardio, abs, upper and lower body workout within 30 minutes. I record them and do it when I want some variety.

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
GAELENEC's Photo GAELENEC Posts: 290
3/20/09 10:24 A

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Does anyone have any suggestions for places to get new routines? I've seen several refer to Muscle & Fitness, and I'll definitely check there. I'm looking for ways to vary my gym routine using both free weights and machines.

I don't know the key to success, but the key to failure is trying to please everyone.

If you think you can't, you're right. If you think you can, you're right.


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LEE907's Photo LEE907 Posts: 13,573
1/16/09 1:52 A

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Completed week 1 & almost week 2, of the "New You Bootcamp" which consists of cardio kickboxing, strength & ABS. It's great
Coach Nicole also gives us bonus Challenges.


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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LEE907's Photo LEE907 Posts: 13,573
1/10/09 12:49 A

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Jan 4 to 9th
I started "The New You Boot Camp Contest"
Completed the week & did jacks, crunches, lower body workouts, core & upper body wth boot camp . Plus more
of my own routines added

Lee


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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