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LEEWARD's Photo LEEWARD Posts: 176
10/23/09 9:24 A

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I enjoy the challenge too. My schedule went haywire, so I haven't posted as often as I would like. The challenge has helped me do a little extra, which made me feel that much better about myself. But I understand too if there isn't any interest and we need to move on to other things.

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ANGWHIT's Photo ANGWHIT Posts: 2,061
10/20/09 10:01 A

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I have been busy for the last week, but I enjoy the challenge. But if there isn't any interest, I understand.

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10/18/09 9:25 P

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great job! Okay well, due to lack of posting I haven't added any new ST challenges. If you would like me to continue this challenge let me know otherwise I will try to come up with a new challenge.


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, you’ll 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
10/16/09 12:50 P

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Still having a little trouble getting time to post, but here is what I have done in the last several days:

Wed - smash downs 4 sets 12
Thurs - couch bridge 2 sets 12
Fri - Star pass 2 sets 12
Missed Sat challenge
Sun - Ballerina Twist 2 sets 12
Mon - Ballet Pose 2 sets 12
Tue - Ball Flye 4 sets 12

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10/13/09 1:17 A

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emoticon 2 x 10 ball flye

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10/12/09 1:31 A

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emoticon 3 x15 ballet pose

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10/11/09 8:10 A

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emoticon 3x20 ballerina twists

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10/10/09 3:27 A

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emoticon done 3x10 upper back toner

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10/9/09 7:48 A

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I haven't had any time to try them. Hopefully I will get to them soon. My weekend is packed too lol.

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, you’ll 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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10/9/09 1:31 A

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emoticon done 3 x 10 star pass

I liked these!

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10/8/09 12:59 A

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emoticon done 3 sets of 15 couch bridge.

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10/7/09 9:14 P

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Hopefulhippo, no it doesn't matter. If you can substitute something else that's fine if not then just do a similar exercise and post that.

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, you’ll 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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HOPEFULHIPPO's Photo HOPEFULHIPPO Posts: 5,996
10/7/09 11:18 A

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I don't have a ball yet, can I use a vollyball or something? Does it matter?

Corinna
PST



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10/7/09 1:11 A

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emoticon Welcome back everyone! I hope your family are feeling better Leeward.

Did 3x15 Smashdown

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10/6/09 6:42 P

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Strength training challenge:

Wednesday:
Smash-Down
Targets: Shoulders, back, triceps, and abs
* Stand with feet shoulder-width apart, holding ball with both hands in front of thighs, abs engaged.
* Keeping shoulders down, swing ball up and slightly behind head, bending elbows, as you lift heels off floor and stand on tiptoes.
* Forcefully swing ball down toward knees while lowering heels to floor and bending knees in a slight squat.
* Return to stand. Do 15 reps. Rest for 30 seconds; repeat.
Link:
http://www.fitnessmagazine.com/workout/a
rms/express/upper-body-boot-camp-toned
-arms-in-10-minutes/;jsessionid=4YDUY1
0ZMKWGECQCEASCAOQ?page=2

Thursday:
Couch Bridge
Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees.
* Press into heels and drive hips toward the ceiling.
* Drop your hips and repeat. Work up to 3 sets of 15 reps.
Link:
http://www.fitnessmagazine.com/workout/b
utt/exercises/get-a-firm-tight-butt-in
-3-moves/

Friday:
Star Pass
Targets: Shoulders, back, abs, obliques, and glutes
* With ball in left hand, extend arms out to sides at shoulder level, palms up.
* Lift right leg straight out to side and lean to left while maintaining balance.
* Lift arms overhead as you lean back to center, pass ball to right hand and switch legs. Lower arms to shoulder level and lean to right for 1 rep.
* Do 10 reps. Rest for 30 seconds; repeat.
LInk:
http://www.fitnessmagazine.com/workout/a
rms/express/upper-body-boot-camp-toned
-arms-in-10-minutes/?page=3

Saturday:
Upper Back Toner
1. Lean abs and hips on a stability ball, chest lifted, holding 3-pound weights in each hand, soles of feet against a wall for support.
2. Extend arms by ears and pump them up and down a few inches, keeping neck in line with spine.
3. Work up to three sets of 10 to 20 reps.
Link:
http://www.fitnessmagazine.com/workout/b
ack/exercises/upper-back-workout-move/

Sunday:
Ballerina Twist
Targets: Obliques, abs
* Sit on mat, with legs extended, toes pointed, thighs together and abs engaged.
* Lean back, placing forearms on mat, palms flat, fingers forward.
* Leaving left forearm on mat, lift right arm overhead and twist torso to left. Return to center. Switch arms and twist right. Do 20 alternating reps; 2 sets.
Link:
http://www.fitnessmagazine.com/workout/a
bs/exercises/no-crunches-ab-exercises-
for-every-level/?page=2

Monday:
Ballet Pose
* Target: abs, quads, hamstrings
* Hold chair in front of you and hinge forward until back is flat and parallel to floor. Keep abs engaged and shoulders down.
* Lift right leg behind you, foot flexed, left knee slightly bent (not shown).
* Keeping head down, bring right knee toward chest, then quickly kick it back out.
* Do 12 times; switch legs.
Link:
http://www.fitnessmagazine.com/workout/t
highs/exercises/leg-exercises/

Tuesday:
Ball Flye
Targets: Shoulders, chest, and obliques
* Holding ball in right hand, lie faceup with legs lifted, knees bent 90 degrees.
* Extend arms straight up, directly over shoulders.
* Pass ball to left hand and slowly lower left arm straight out to left while lowering bent knees and right arm to right.
* As soon as right arm touches floor, bring legs and arms back to center. Pass ball to right hand and repeat on other side for 1 rep.
* Do 10 reps. Rest for 30 seconds; repeat.
Link:
http://www.fitnessmagazine.com/workout/a
rms/express/upper-body-boot-camp-toned
-arms-in-10-minutes/?page=5



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, you’ll 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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10/6/09 2:07 P

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I'm here...hubby is in town. Will be back on today.

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, you’ll 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: 2,061
10/6/09 9:27 A

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emoticon 2 sets of 8 Flamingo Squats (this one bothered my knees)

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LEEWARD's Photo LEEWARD Posts: 176
10/6/09 8:11 A

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2 sets 8 Flamingo Squats emoticon

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LEEWARD's Photo LEEWARD Posts: 176
10/6/09 7:58 A

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I don't know where everyone else is, but I am back. Everything was just getting so hectic that I was stressing myself out trying to get on here everyday and keep with my schedule. So I took a break. I still watched what I ate somewhat, but I didn't worry about keeping track of it and my whole family was sick with the flu, so I took time off from the exercise too. I did cheat and get on here Friday to see what the challenge was and did do 2 sets of db hammer curls. emoticon

I just couldn't go without any exercise at all. But the break helped, I think. I am ready to get my schedule back to normal and start taking care of myself.

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10/6/09 12:42 A

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Where has everyone gone?
emoticon

emoticon 2x 15 flamingo squat done

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10/5/09 1:03 A

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emoticon done 3 x 15 ballerina squat with knee bend.

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10/3/09 2:12 A

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3 sets of 10 single leg wall extension done emoticon emoticon

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ANGWHIT's Photo ANGWHIT Posts: 2,061
10/2/09 9:09 P

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3 sets of 15 dumbell hammer curls emoticon

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10/2/09 12:54 A

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3 sets of 15 dumbell hammer curls
emoticon

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10/1/09 10:22 P

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2 sets of 12 kneeling roll-out with ball 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, you’ll 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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10/1/09 1:01 A

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emoticon 2 sets of 12 kneeling roll-out with ball.

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9/30/09 8:38 P

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2 sets of 12 extended leg curls 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, you’ll 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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9/30/09 8:41 A

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1. Strength training challenge:

http://www.sparkpeople.com/myspark/team_
messageboard_thread.asp?board=6070x224
89x28097987

Wednesday:

Extended Leg Curl
Targets hamstrings (back of thigh)
Lie faceup on floor with heels placed shoulder-width apart on a stability ball, arms at sides on floor, palms down. Lift hips toward ceiling and hold for 2 counts. Slowly pull ball toward body, keeping hips lifted, then roll it back toward start. Do 8 to 10 reps.
Link:
http://www.fitnessmagazine.com/workout/t
highs/exercises/thigh-workouts/?page=2

Thursday:

Kneeling Roll Out With Ball
Kneel in front of the ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving both the ball and your arms away from your body. Once you feel your abdominal muscles working, you are in the starting position.
Your hands should stay stationary on the ball. Pivot from your knees, bringing your torso and hips forward as the ball rolls away from your knees. Keep moving until your chest drops down, keeping your chest as upright as possible, without hyper extending your lower back. Keep your spine in a neutral position. Hold the furthest position comfortably for a couple seconds and roll back to starting position. Try doing 2 sets with 10-12 repetitions.
Link:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=15

Friday:

Dumbbell Hammer Curls
Stand or sit, grasping a dumbbell in each hand with your palms facing inward.
EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).
INHALE: Lower the weight slowly to the starting position to complete one rep.
LInk:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=183

Saturday:

Single Leg Wall Extension
Targets quads (front of thigh)
Stand with your back pressed into a wall, feet shoulder-width apart. Bend knees 90 degrees. From this position, straighten right leg, pointing toes. Hold for 3 counts and lower. Repeat for 8 to 10 reps; switch legs.
Link:
http://www.fitnessmagazine.com/workout/t
highs/exercises/thigh-workouts/?page=2

Sunday:
Standing Side Bend With Towel
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Monday:

Ballerina Squat With Knee Bend
Targets adductors (inner thigh)
Stand with feet wider than shoulder-width apart, toes pointed out. Bend knees 45 degrees and hold. From here, shift your body weight to the left side, keeping left knee bent while straightening right leg. Hold for 1 count; switch sides, straightening left leg and bending right knee. Repeat; alternate legs for 8 to 10 reps per side.
Link:
http://www.fitnessmagazine.com/workout/t
highs/exercises/thigh-workouts/?page=2

Tuesday:

Flamingo Squat
Targets quads (front of thigh)
Stand with feet shoulder-width apart. Raise right leg about 3 inches off the floor and squat down with left leg, bending knee about 45 degrees. Straighten leg and repeat, balancing on left side; keep right leg elevated. Do 8 to 10 reps per side.
Link:
http://www.fitnessmagazine.com/workout/t
highs/exercises/thigh-workouts/?page=3



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, you’ll 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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9/30/09 1:33 A

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emoticon 3x12 extended leg curl with ball

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ANGWHIT's Photo ANGWHIT Posts: 2,061
9/29/09 10:56 A

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1 set of 20 crunches. emoticon

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9/29/09 12:55 A

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emoticon did 3 sets of 15 close arm wall pushups

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9/27/09 1:38 A

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emoticon did 3 sets of 15 squats

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9/26/09 2:06 A

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emoticon did 3 sets of 15 back extensions.

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ANGWHIT's Photo ANGWHIT Posts: 2,061
9/25/09 9:28 P

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Just did 2 sets of 10 tricep dips emoticon

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9/25/09 8:55 P

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I did yesterday's challenge. 2 sets of 30 counts banana pose. emoticon

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9/25/09 1:18 A

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emoticon 2 sets of15 tricep dips

I know the feeling when hubby is home - you never seem to get very much done when they are constantly under your feet. I still haven't figured out why that is emoticon

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LEEWARD's Photo LEEWARD Posts: 176
9/24/09 8:45 A

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Yesterday I did the butt blasting workout. Loved it.
Today I did the banana pose, 2 sets 30 second count.

I have been doing my challenges but have struggled to get on here to post them each day (hubby's job changed and he is home most of the time now so not a lot of time for myself) Anyway, here is what I have missed posting:

17th Side plank - held for 30 seconds only managed 1, 18th One arm db rows 2 sets 12 (used 2 - 2 pound weigths in one hand), 19th Db side bends 2 sets 12, 20th Lying Double Leg raises 2 sets 12, 21st Crunches 4 sets of 12 (actually 6 sets if I count my regular strength routine), and 22nd Push ups 2 sets 12

emoticon

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9/24/09 12:55 A

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emoticon 2 sets of 30 counts banana pose

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9/23/09 3:40 P

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Just did it! emoticon

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FEISTYJEN's Photo FEISTYJEN Posts: 432
9/23/09 8:28 A

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just did the butt blasting - what a great quick workout!

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MAMAMARCE's Photo MAMAMARCE Posts: 23
9/23/09 7:53 A

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Did the butt blasting video and can see why it's called that! I'm a big fan of these quick/easy to remember workout segments.

Go team!

Edited by: MAMAMARCE at: 9/23/2009 (07:53)
Don't Let Circumstances Define Your Character www.dreadsandcurls.etsy.com


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9/23/09 7:44 A

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that is my favorite video! I love 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, you’ll 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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9/23/09 1:07 A

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emoticon did the butt blasting video. I am definitely going to feel this tomorrow emoticon

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9/22/09 9:47 P

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This weeks Challenges:

Wednesday:

Butt-Blasting Workout(only takes a few minutes)
http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=727

Thursday:

Banana Pose
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=140

Friday:

Tricep Dips
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=124

Saturday:

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

Sunday:

Squats
You pick the style and post

Monday:

Crunches
You pick the style and post

Tuesday:

PushUps
You pick the style and post

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, you’ll 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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ANGWHIT's Photo ANGWHIT Posts: 2,061
9/22/09 8:52 A

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3 sets of 10 crunches emoticon

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9/22/09 1:11 A

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emoticon 3 sets of 15 close arm wall pushups

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9/21/09 1:14 A

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emoticon 3 sets of 15 reverse crunches.

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9/20/09 2:44 A

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emoticon 2 sets of 1 minute each side lying double leg raises.

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9/19/09 8:30 A

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emoticon 3 sets of 15 dumbell side bends.

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9/18/09 1:16 A

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emoticon 3 sets of 15 one arm dumbell rows.

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LEEWARD's Photo LEEWARD Posts: 176
9/17/09 9:32 A

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Tuesday - freestyle - Bridge ups 2 sets 12 and Wednesday - Leg Wall sit with Calf Raises 2 sets of 12

emoticon

Edited by: LEEWARD at: 9/17/2009 (09:34)
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9/17/09 1:05 A

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emoticon only managed one set of 15 seconds on each side for the Side plank, and 27 seconds for a plank. Need to work on these.

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9/16/09 1:00 A

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emoticon 3 sets of 15 wide leg wall sits with calf raise

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9/15/09 1:27 A

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emoticon did 3 sets of 15 Close arm wall pushups.

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9/14/09 8:49 P

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This weeks Strength Training Challenges:

Tuesday:
Freestyle
pick your own and post

Wednesday:
Wide Leg Wall Sit with Calf Raises
http://www.sparkpeople.com/resource/exer
cises.asp?ID=109&from=fitplan&plan=55

Thursday:
Side Plank
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=146

Friday:
One Arm Dumbbell Rows
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=37

Saturday:
Dumbbell Side Bends
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=68

Sunday:
Lying Double Leg Raises
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=151

Monday:
Crunches
you pick the style

Tuesday:
Pushups
You pick the style


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, you’ll 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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9/14/09 6:18 P

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Yesterday I did 2 sets of 12 Seated Knee Lifts With Chair.

Today I did 2 sets of 12 of the Genie Sit



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9/14/09 1:19 A

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emoticon 2 sets of 15 Genie sits - my legs are very sore from yesterday!

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9/13/09 2:39 A

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emoticon 3 sets of 15 Seated knee lifts done.

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LEEWARD's Photo LEEWARD Posts: 176
9/12/09 9:07 P

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For Friday I did 2 sets of 12 Lying Straight Leg Raises and for today I did 4 sets of 12 Dumbbell Hammer Curls emoticon

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9/12/09 2:40 A

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emoticon 3 sets of 15 dumbell hammer curls

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9/11/09 2:30 P

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emoticon 100 straight leg raises
100 push up
100 ball crunches
100 shoulder shrugs



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9/11/09 8:55 A

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I have been such a bad leader. I haven't done any of these. I think my kids are sleeping out tonight, so I am gonna try to have a strength training night lol. I am gonna catch up I promise.

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, you’ll 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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9/11/09 6:36 A

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For Thursday, 2 sets of 12 regular push ups. Not much, but a lot more than I could do a few weeks ago! emoticon

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9/11/09 1:13 A

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emoticon 3 sets of 12 lying straight leg raises.

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9/10/09 7:45 A

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emoticon 100 push ups
100 air plane pose
emoticon



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9/10/09 1:07 A

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emoticon 2 sets of 12 push ups. Definitely feel these emoticon

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9/9/09 10:33 A

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emoticon 3 sets of 12 airplane pose

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9/9/09 7:40 A

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emoticon 4 sets of 12 airplane pose
100 Lying :eg Curls
100 Wall squats with dumbells & ball



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9/9/09 1:14 A

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emoticon 3 sets of 12 airplane pose.

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9/8/09 8:21 P

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This weeks Strength Training Challenges:

Wednesday:
Airplane Pose:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=118

Thursday:
Push Ups

Friday:
Lying Straight Leg Raises:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=143

Saturday:
Dumbbell Hammer Curls:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=183

Sunday:
Seated Knee Lifts With Chair:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=127

Monday:
Genie Sit:
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=136

Tuesday:
Freestyle:
You pick and post what you did!


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, you’ll 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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9/8/09 8:30 A

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doing great guys. I will try and post a new set for this week tonight. If I don't get them up then freestyle it for tomorrow ok? How is everyone feeling after doing this challenge for a week? Noticing any changes yet?

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, you’ll 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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9/8/09 8:00 A

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emoticon 100 squats with dumb bells
100 bridges with st. ball
100 crunches with st. ball
100 pushups with st. ball



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9/8/09 1:24 A

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emoticon 3 sets of 12 balanced seated twists. That was really hard - can feel my hips definitely worked!

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9/7/09 10:21 A

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emoticon 30 min. 80's workout video
150 bridges with st. ball
100 wall pushups
100 shoulder shrugs
150 wall squats with dumbells & ball



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9/7/09 1:20 A

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emoticon did 3 sets of 12 dumbell flies (5lb), 125 crunches, 8 minute lower body band workout video.

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9/6/09 12:42 P

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100 Wall Push ups
100 reverse crunch on st. ball
100 sit ups



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9/6/09 2:27 A

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emoticon 3 sets of 15 hip extensions on floor.

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9/5/09 9:21 A

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100 bridges up on ball, 100 reverse crunches, 100 wall pushups, 100 leg lifts



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9/5/09 2:39 A

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emoticon did 3 sets of 12 leg lifts on hands and knees.

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9/4/09 9:04 A

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emoticon 100 sit ups, 100 wall push ups, 100 ball cunches and 100 shoulder shrugs.



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9/4/09 1:05 A

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did 3 sets of 12 stepups - my muscles are starting to wake up from a very looong sleep:) emoticon

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9/3/09 6:33 P

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Did 3 sets of 12 lunges with dbs. emoticon

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9/3/09 3:43 P

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emoticon 100 shoulder shrugs.



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9/3/09 3:33 P

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For Wednesday I did 96 shoulder shrugs. emoticon (Finally remembered to add the woohoo!)

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9/3/09 1:30 A

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emoticon just done 2 sets of 12 reps lunges with dumbells. Can feel my legs were really working emoticon

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9/2/09 10:40 P

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Another great chance to get some sparkpoints.
This article inspired the next few days of strength training challenges.
The 4 Best Butt Exercises

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=411

Thursday

Lunges - Do 8 to 12 reps then Switchsides. Aim for 1-3 sets. Let us know which lunges you like best.

Friday

Step-ups - Do 8 to 12 reps then Switch sides. Aim for 1-3 sets.

Saturday

Leg Lifts on Hands & Knees - Do 8 to 12 reps then Switch sides. Aim for 1-3 sets. (Coach Nicole's Butt-Blasting Workout Video awesome example of this move)

Sunday
Hip Extensions on machine
http://www.sparkpeople.com/resource /exercises.asp?exercise=234

If you don't have the machine to use try this:

http://www.ehow.com/video_2361178_physio
-ball-hip-extension-exercises.html

http://www.ehow.com/video_2351883_hip-ex
tension-exercises.html

Monday
Chest Flys
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=155

Tuesday
Balanced Seated Twists
http://www.sparkpeople.com/resource/exer
cises.asp?exercise=20

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, you’ll 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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9/2/09 6:13 P

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I was able to do my assessment. 20 pushups, 29 crunchs, and 105 step test. WooHoo! (I can't get the screen to come up)

Off to do my shoulder shrugs!

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9/2/09 9:38 A

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emoticon did 100 now. I'm sure I'll feel a difference tomorrow emoticon

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9/2/09 9:21 A

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did 100 shoulder shrugs this morning. emoticon



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9/2/09 8:01 A

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great job guys! Today is

Shoulder Shrugs:

http://www.sparkpeople.com/resource/exer
cises.asp?ID=43&from=fitness

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, you’ll 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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9/2/09 7:18 A

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emoticon did 3 fitness tests plus my regular strength training workouts.



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9/2/09 6:50 A

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did 3 fitness tests and recorded it. emoticon

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9/1/09 9:10 A

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This sounds good I need a push in the Strength training area so this will be a plus for me

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”

*mini Goal*
~Loss 6lbs by the end of April and keep it off

~Start weigh 210.0(4/1)
~4/7- 209
~4/14-208:) going down:)
~4/ 21- 209:(what happend??
~4 28- 205
“You get credit for what you finish, not what you start.”


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9/1/09 9:00 A

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okay todays challenge will be the three tests spark people has added to measure our progress. You can chart these where you weigh in and add your measurements.
# Pushups - Do as many as possible in one minute
# Crunches - Do as many as possible in one minute
# 3-Minute Step Test - Count and record heart rate for 1 minute after the step test

here is a link to explain the 3 fitness tests:

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1112

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1113

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1114

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1115

Dont forget to collect your sparkpoints for the article.

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, you’ll 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
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156
153
150
FOTOMAKR's Photo FOTOMAKR SparkPoints: (23,702)
Fitness Minutes: (16,474)
Posts: 1,559
9/1/09 7:53 A

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In the Daily Strength Challenge, we will post different strength training exercises. You post how many you did followed by a WOOHOO! (Pat your own back!) Each day will be a different exercise.



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, you’ll 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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