ALLIECAT1881

SparkPoints
 

Week 14 - All In One Place!

Monday, June 13, 2011

I was gone for awhile, but I'm BACK! Let's GET IT DOOOOOONE!!!!

CARDIO
1) Get your 7 miles in.

2) Coach Nicole video: Day 4 Bootcamp workout (8 mins) x2 days = 1 point
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1086


3) Play! 30 minutes x3 days = 1 point

4) Do some stairs! 1 point if you do this 3 days a week for at least 10 minutes a day
Examples can be found at :20 seconds in on this video
www.squeezeitin.com/2009
/04/cardio


5) Your favorite video or take a live class! Do it twice this week for your last point.

STRENGTH

Squats x3 days
Ninja: 30 sets
JEDI: 25 sets
CHEERLEADER: 20 sets

Teddy Bear Discombobulators x3 days
NINJA: 40 sets each day
JEDI: 30
CHEERLEADER: 20

JANE FONDA SIDE LEG-LIFTS x1 day
NINJA: 40 sets on each side
JEDI: 30 sets on each side
CHEERLEADER: 20 sets on each side

BICEP CURLS/TRICEP LIFTS x3 days
NINJA: 6 rotations (12 sets of biceps, 6 triceps each)
JEDI: 4 rotations (12 and 6 each)
CHEERLEADER: 3 rotations (12 and 6 each)
Tricep: www.sparkpeople.c
om/resource/exercises.asp?
exercise=70

Bicep: www.sparkpeople.c
om/resource/exercises.asp?
exercise=69


Blog at least once about this experience of Exercising and 100DTS Challenge. I
want you to WRITE your blog, then POST A LINK to your blog on the Strength- Week 14 thread. Put yourself out there. Read each other’s blog entries. Comment. Let’s see what we can do to shed some light onto what we’ve all been doing.

NUTRITION
Read this for one point:
www.sparkpeople.com/reso
urce/reference_minerals.asp


Read this for one point:
www.sparkpeople.com/reso
urce/reference_vitamins.asp


Read both articles and make a note about the important role of vitamin D in the absorption of calcium (one point). Here's how to get it if you eat dairy: www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=464

Here's how to get it without dairy: www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1061


Add calcium to your nutrition tracker and reach your calcium goal three days this week. One point.

Track your food! Every day! One point.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.