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LEEWARD's Photo LEEWARD Posts: 176
9/1/09 3:40 P

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lol, Actually, yes, I am a little sore in several places! But I don't know for sure if it is all from exercise. I have caught some kind of bug, so I feel awful anyway. I just got frustrated about missing so many days and thought, well I am not going to go down without a fight. :)

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8/31/09 9:12 P

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awesome job Leeward! Are you sore? lol! That is great! emoticon emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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LEEWARD's Photo LEEWARD Posts: 176
8/31/09 6:30 P

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I have been missing the daily challenges because I have had very little time for myself lately, so on Sunday I decided to combine some of the challenges and do them as a workout. These are the ones I did:

2 sets of 12 each of lying adductors, lying abductors, partner sit and twist, dead lifts with dbs, back extensions, squats, one arm db rows, and bicycle crunches. I also did the superman and swimming exercises. I counted slowly to 30 for each of those two.

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8/29/09 7:37 P

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today i did back extensions and supermans! emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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8/29/09 7:36 P

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Here's a trio to work on for Sunday:

#1 Exercise for Women: Squats

#2 Exercise for Women: One-Arm Dumbbell Rows

#3 Exercise for Women: Bicycle Crunches

Aim for 1-3 sets of 8-15

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/29/09 3:21 P

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Okay here is an area we all may be leaving out, our lower backs. Here are some exercises. Choose one or a few and let us know which you chose.

Back Extensions with Stability Ball
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=17

Back Extensions
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=147

Superman
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=191

Swimming
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=6

Swimming on ball
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=178

Dead lifts with Dumbbells
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=19

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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8/28/09 11:42 P

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I think the Zumba class really worked our abs today because I could feel it within an hour after class and all day and probably tomorrow!

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


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8/27/09 11:08 P

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Okay Friday is abs so here is one you can do with a buddy or child or spouse. Let's try to do a plank too. Post how long you were able to hold the position.

Partner Sit & Twist

What You'll Need
Two people (you and a partner), an exercise mat (optional), and one ball or light object (does not have to be weighted).

Starting Position
Sit on the mat with your back-to-back with your partner. Scoot away from each other (sit on far ends of the mat, for example). Extend your legs in front of you, keeping a slight bend in the knees, heels on the floor. Sit up tall, pulling abs in tight, and shoulders down and back. Lean back slightly until you feel your abs engage. Do NOT lean on your partner--your backs should not touch at all during this exercise. Have you partner mirror your position. Hold the ball in front of your stomach, elbows bent.

Action
Exhale, twisting from the waist and turn to the right to pass the ball to your partner (who will twist to their left). Inhale through the center and turn to your left to receive the ball from your partner to complete one rep.

Special Instructions
Keep abs pulled in the whole time. Focus on your waist (abs and obliques) to do this movement--your upper body should just follow where your waist takes you. Make sure you breathe steadily. Alternate the direction you start (in this case, pass to your left) with each set you complete. Make this exercise harder by balancing with one or both feet off the floor. If you don't have a partner, you can hold the object and twist side-to-side on your own.

Time Involved: 1-3 minutes

Body Benefit: Strong abs and obliques

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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ANGWHIT's Photo ANGWHIT Posts: 2,093
8/27/09 9:25 P

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Thanks for the encouragement! I went to boot camp tonight which kicked my butt. So I didn't do anything extra. We did a good mix of things: ball pushups, lunges, leg raises, etc.

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8/27/09 8:50 P

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3 sets of 12 pushups on stability ball emoticon
5 sets of 8 each on adductors and abductors emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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LEEWARD's Photo LEEWARD Posts: 176
8/27/09 4:40 P

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Yesterday I did 1 set of 10 push ups (not one of my strong areas). I also did 30 wall push ups.

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8/27/09 8:53 A

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great job ang!

Today is back to those thighs!
Lying adductors and abductors!
Feel the burn! emoticon emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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ANGWHIT's Photo ANGWHIT Posts: 2,093
8/26/09 9:41 P

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3 sets of 10 push-ups

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8/26/09 8:41 A

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keep up the good work! okay we can't forget to work our upper body so lets do some pushups today!!!!
You CAN do it!

Tomorrow we'll do some lying adductors and abductors.

Don't forget to post your woohoo's! Pat yourself on the back you are doing great!

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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LEEWARD's Photo LEEWARD Posts: 176
8/26/09 8:24 A

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I did 3 sets of 10 reverse crunches and 2 sets of 10 regular crunches.

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8/25/09 10:37 P

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awesome angwhit! emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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ANGWHIT's Photo ANGWHIT Posts: 2,093
8/25/09 9:48 P

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2 sets of 30 regular crunches

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8/25/09 6:10 P

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I did crunches on the stability ball and a few other variations for a total of 10 minutes. emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/25/09 10:22 A

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How about some ab work today? Crunches freestyle. Post which one's you choose.

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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LEEWARD's Photo LEEWARD Posts: 176
8/24/09 6:17 P

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I did the butt blaster video and 2 sets of 10 bridges. -Making up for the times I didn't do the challenges :)

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8/20/09 6:15 P

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did butt blast video emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



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ANGWHIT's Photo ANGWHIT Posts: 2,093
8/20/09 5:37 P

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I did 3 set of 10

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BEFIT014's Photo BEFIT014 Posts: 31,058
8/20/09 12:09 A

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Today let's tighten the butt!

www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=153


Also check out these SP videos:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=727


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1048


These videos are great! The Butt Blaster is a favorite of mine!

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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BEFIT014's Photo BEFIT014 Posts: 31,058
8/19/09 11:45 P

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Did the lying leg raises and the seated leg extensions with 5 lb ankle weights.

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/19/09 7:24 A

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Today's ST Challenge:

QUADS!!

www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=75


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=136


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=256


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=173


Try for 2 sets of 10.

Did you use the band?



Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/18/09 8:31 P

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did lying and did the machines at the gym! emoticon emoticon

no weights did 6 sets of 8

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/18/09 12:43 P

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Yeah, Denise Austin does that, too!

Also, let me see how to describe this...
When lying on your hip, cross the top leg over the bottom leg, bend it so foot is flat on floor and pulse the bottom leg. The first time I did that my le cramped SO bad. But you can definitely feel the "bottom leg" thigh working.

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/18/09 9:37 A

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just wanted to add...
On my firm workout video we do these and to make it a little harder you can do it to different counts.
Example:
1 count up 1 count down
2 counts up 2 counts down
then 4 counts up and 4 counts down
then pulse in the up position for 8 counts
You will definitely really feel it!

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/18/09 12:06 A

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Today's Lower Body ST Challenge is:

Lying Adduction:
www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=150

You can also try this with a band!

&

Lying Abduction:
www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=149

These can also be done with a band.

Working those hips & thighs!

Aim for 2 sets of 10 of each.
Did you use weights?
You can lay a DB or weight plate on the working leg to really increase the 'burn'. And if you have ankle weights, go for it!

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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127.25
120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/17/09 10:29 P

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I love lunges-they're so great for the butt!

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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8/17/09 9:19 A

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Did lots of squats while hiking in the mountains yesterday and will do many lunges while mountain hiking today!

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


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BEFIT014's Photo BEFIT014 Posts: 31,058
8/17/09 7:34 A

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Today is:
LUNGES!!

www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=31


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=162


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=22


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=23


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=115


There are a few more types of lunges, too.
Mix it up!
Lunges are GREAT!

Go for 2 sets of 10!
Did you use weight? How much?

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
149
141.75
134.5
127.25
120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/16/09 6:47 P

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I did:
Prisoner Squat-1 set 10
DB Squat-1 set of 10 with 15 lb
Discus Squat-1 set of 10 with 5 lb
Jump Squat-1 set of 6

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
149
141.75
134.5
127.25
120
FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/16/09 4:56 P

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no weights and I didn't count but i did them for 5 minutes. emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
162
159
156
153
150
FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
Fitness Minutes: (16,474)
Posts: 1,559
8/16/09 8:53 A

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yay! I need lower body work badly!!!!I'm in!

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
162
159
156
153
150
BEFIT014's Photo BEFIT014 Posts: 31,058
8/16/09 12:03 A

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OK.

BIG APOLOGIES! I got side tracked. I'll be SO glad when school is back in session.

For this week we'll work on our LOWER half emoticon !

Sunday 8/16:
SQUATS

I LOVE these! I could do squats and lunges all day.
www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=160


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=18


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=247


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=35
You can also use a band with this one!

www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=128


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=117


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=21


There are a few more listed, also.

Try for 2 sets of 10 with weight.

How many did YOU do? Did you use weight?

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
149
141.75
134.5
127.25
120
FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/13/09 11:12 P

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How about some bridges tomorrow?

Bridges
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=153

Bridges on Ball
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=175

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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8/13/09 11:06 P

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did 30 pushups on ball and did push ups in kickboxing class. Almost did my whole set. Man I can't wait until I can! emoticon emoticon emoticon

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
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CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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Posts: 11,688
8/13/09 7:21 A

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I'm in for close arm push-ups anyway!

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


 current weight: 210.5 
 
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FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
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Posts: 1,559
8/12/09 10:24 P

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Want to do some push ups tomorrow?

Fotomakr

Goal: Hit 154lbs. so I can go shopping at the outlet mall.

My new motto:
You vs. You

-Even if you are on the right track, youll get run over if you just sit there.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle

You may have to fight a battle more than once to win it. - Margaret Thatcher



 current weight: 151.0 
 
162
159
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LEEWARD's Photo LEEWARD Posts: 176
8/10/09 8:57 A

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Did not get the chance to post the other day. But I did do 40 Upright rows, 40 seated dumbbell rows, and 24 (each arm) one arm dumbbell rows. I used 2 pound weights which is the heaviest I have right now.

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BEFIT014's Photo BEFIT014 Posts: 31,058
8/6/09 7:09 A

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Today is Rows!!

www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=253


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=37


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=38


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=42


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=225


www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=181


Try for 2 sets of 10!

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/5/09 10:49 P

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emoticon !!

I just did 2 sets of presses. Today was my rest day off P90X. But I did do cardio, too.

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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120
CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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Posts: 11,688
8/5/09 9:32 P

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Since I didn't go in to the health club today I did 2 sets of the shoulder presses with 2 liter pop bottles, which should weigh close to 5 pounds each.
emoticon

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


 current weight: 210.5 
 
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202.5
180
157.5
135
CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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8/5/09 9:04 A

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on 8/4 - Did tricep kickbacks and a couple other tricep exercises with weights but I only use 7.5 weights
emoticon

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


 current weight: 210.5 
 
225
202.5
180
157.5
135
BEFIT014's Photo BEFIT014 Posts: 31,058
8/5/09 6:53 A

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Wed 5 Aug:

Shoulder Press!

DB Seated Shoulder Press: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=73

These can also be done standing.

Try for 2 sets of 10.

How many did you do?

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/4/09 9:30 A

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DB Tricep Kickback- 1 set of 12 w/ 10lb

Flip Grip Tricep Kickback(from P90X)- 1 set 12 w/ 8 lb

Triceps Dips with Bent Knees- 1 set of 12

Tricep Dip 1 Leg-1 set of 12

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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127.25
120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/4/09 12:06 A

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Tues 8/4:

Let's work on our triceps!
DB Tricep Ext on Ball: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=50

DB Tricep Kickback: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=70

Lying DB Tricep Ext: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=159

Lying Tricep Lift: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=190

Tricep Dip w/ Straight Legs: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=125

There are also several others listed.

Aim for 2 sets of 10.
How many did you do??

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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CLAVINOVA's Photo CLAVINOVA SparkPoints: (139,677)
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Posts: 11,688
8/3/09 5:25 P

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Looks like I'm a day behind! Today I did bicep curls, tricep pullbacks, lateral raises, front raises with 7.5 and 5 pound weights. Probably more too but that's all I can remember right now. Oh yea, also hammer curls. emoticon emoticon

9/5/08 - 218 pounds- Began healthy lifestyle
11/5/08 -198 pounds- Joined health club
1/19/09 -178 pounds- Joined spark
11/18/13 -225 - back after a terrible backslide away from Spark and re-focusing

HAVE A SUPER DAY!


 current weight: 210.5 
 
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202.5
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157.5
135
CJSINGS's Photo CJSINGS Posts: 950
8/3/09 1:32 P

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I gotcha covered. Weight-lifting is my thing. ;P



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LEEWARD's Photo LEEWARD Posts: 176
8/3/09 9:22 A

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For Sunday I did 5 sets of 12 lateral raises (2 lb dbs -I still need to invest in getting heavier weights)

Today I did 1 set of 12 pushups and 2 sets of 12 modified pushups

 current weight: 169.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/3/09 9:13 A

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emoticon !

Great start to the day!
Now you just get those bikes and you'll be set!

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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PARTY06's Photo PARTY06 Posts: 35
8/3/09 8:37 A

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emoticon 6 sets of ten to start the day! WOOHOO!


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BEFIT014's Photo BEFIT014 Posts: 31,058
8/3/09 7:23 A

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1 set 6 pushups
1 set 12 modified pushups
1 set 5 decline pushups

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/3/09 12:31 A

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For Monday 8/3:

Pushups!
Any kind!
Regular pushups: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=63

Modified: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=36

Decline: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=134

Incline: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=133

1 Arm Side: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=139

2 Part: www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=137
I didn't know there were SO many varities!

Aim for 2 sets of 10.
Do all of one or try a variety!
How did YOU do?

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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127.25
120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/2/09 6:12 P

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emoticon

2 sets of 10 @ 8lbs
1 set of 4 @ 10lbs

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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JENNYROB13's Photo JENNYROB13 SparkPoints: (0)
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8/2/09 9:30 A

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emoticon Did 2 sets of 15 lateral raises with 5lb.DB and
2 sets of 15 alternating DB raises with 5lb. DB

Edited by: JENNYROB13 at: 8/2/2009 (09:31)
With God, All Things Are Possible!

5/13/09- Lose 20# in 10 weeks: DONE!
6/1/09-Lose 25# by Anniversary! 6/4: a little late, but DONE!!
7/4/09-Lose 35#, pass half-way point, Not embarassed to wear shorts!


 current weight: 156.2 
 
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BEFIT014's Photo BEFIT014 Posts: 31,058
8/2/09 12:11 A

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Sunday 8/2

Dumbbell Lateral Raises
www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=74


I LOVE doing these!

Try for at least 2 sets of 10 reps, each arm.

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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127.25
120
JENNYROB13's Photo JENNYROB13 SparkPoints: (0)
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8/1/09 11:09 P

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emoticon 2 sets of 15 with 5 lb.DBs.

With God, All Things Are Possible!

5/13/09- Lose 20# in 10 weeks: DONE!
6/1/09-Lose 25# by Anniversary! 6/4: a little late, but DONE!!
7/4/09-Lose 35#, pass half-way point, Not embarassed to wear shorts!


 current weight: 156.2 
 
200
182.5
165
147.5
130
BEFIT014's Photo BEFIT014 Posts: 31,058
8/1/09 7:12 A

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emoticon 2 sets of 8 with 15 lb DBs & 1 set of 10 with 10 lb DBs

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
149
141.75
134.5
127.25
120
BEFIT014's Photo BEFIT014 Posts: 31,058
8/1/09 12:23 A

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It's August already! (What happened to July??)

Today's challenge:

Alternating Bicep Curls
www.sparkpeople.com/myspark/ex/exerc
is
es.asp?ID=69


Aim for at least 2 sets of 10. Do more if you can.

Upon completion, give yourself a emoticon

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



 current weight: 132.0 
 
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134.5
127.25
120
MLADYBUGMCH SparkPoints: (0)
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Posts: 35
7/31/09 9:38 A

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Thanks every little bit of encouragement I get, gets me a little closer to where I want and need to be.

Michelle

emoticon

Edited by: MLADYBUGMCH at: 7/31/2009 (09:40)
BEFIT014's Photo BEFIT014 Posts: 31,058
7/31/09 8:35 A

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emoticon emoticon emoticon emoticon

We'll be doing a Daily Challenge for ST in August. ST is also VERY important for your overall health & weight loss. See these SP links:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=69


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1033


You can use cans, milk bottles filled with sand or DBs. Whatever you have.

I'll have the first one posted tonight.

For each ST exercise give yourself a emoticon !

Michele~Leader Motivation & Positive Attitude Team
.�*�`�.� .�*�`�.� .�*�Show Your�*�`�.� .�*��.� .�*�`�.�
.�*�`�.�Motivation & Positive Attitude�.� .�*�`�.�

Decide. Commit. SUCCEED!!!



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