SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 A QF Challenge - A - Day to take it Up a Notch & Keep Your Furnace Stoked to Burn that Fat! EASY, No-Pressure Zone Team.You Set the Pace. Join us for some fun! SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 QFC Monday 7/20/2020 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x74044283 Today's QFC is 100 Jumping Jacks. If you need for it to be more challenging you can incorporate extras like kicks, high knees, etc. Don't forget to stretch and drink plenty of water...lets get those legs moving and that heart pumping. Mon, 20 Jul 2020 10:41:18 EST Hello from SW Georgia http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x31185x73897245 I am 37, married, and live in Southwest Georgie USA. <BR> Saw your group and thought I would join. <BR> I love making new friends and getting fit at the same time. <BR> The Quick Fire Challenge is a sure way to help me get more minutes in. <BR> Can't wait to meet all of you. We will be great friends. <BR> We can do it together. Have a great day. Holly <em>247</em> <em>223</em> Wed, 24 Jun 2020 16:18:39 EST QFC 5/29 Straight Up Strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71641914 Good morning! <BR> Today's challenge is a strength video. Have fun with it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=UvYj-hEcAuE&<BR>amp;list=PLFA4C7B7F763AD20F&amp;index=24 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a46a71d2-4cee-46a7-9737-7c3b41ad1c7b.jpg"> Wed, 29 May 2019 12:00:33 EST QFC 5/28 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71636281 Hi team, <BR> This Friday will be my last day here. I have really enjoyed being being here. You guys rock! <BR> <BR> I hope you enjoy this REFIT video and have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=46RUicJAs6I&<BR>amp;feature=youtu.be&amp;mc_cid=51067d<BR>0a2c&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d40f829d-2dee-44ba-9a8b-cd4c4a191846.jpg"> Tue, 28 May 2019 14:15:35 EST QFC 5/24 Fusion Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71612359 Good morning! <BR> It's gonna be another hot one. It's already 81 degrees with a feels like temp of 87. <BR> <BR> Today's challenge is a today body strength video. Enjoy it and have a great day and weekend! <BR> <BR> <link>www.youtube.com/watch?v=6P45Ph_ZYZs&<BR>amp;index=2&amp;list=PLFA4C7B7F763AD20F </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/15743b85-7252-4d74-9e4c-2891b29dea7d.jpg"> Fri, 24 May 2019 10:23:48 EST QFC 5/23 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71605957 Good morning! <BR> Today's challenge is a REFIT video. Have fun and enjoy your day to the fullest! <BR> <BR> <link>www.youtube.com/watch?v=v7KgLNpo9Qw&<BR>amp;mc_cid=1ae3029282&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a9ab3cb5-4787-4045-8f42-3bd59c88d9f4.jpg"> Thu, 23 May 2019 10:24:31 EST QFC 5/22 Calorie Crushing Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71601198 Hi team! <BR> It is hot out there today! 86 degrees with a feels like of 95. Like I said, HOT! <BR> <BR> Today's challenge is a cardio workout. Enjoy it and have great day! <BR> <BR> <link>www.youtube.com/watch?reload=9&amp;v<BR>=Z2gZuLIL0NM&amp;index=36&amp;list=PLe<BR>5P3ayTEj7as1XDiI6jh0I0W3NEFOL23 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ba0d50c2-47dd-4869-827b-4ae0113ad809.jpg"> Wed, 22 May 2019 13:06:48 EST QFC 5/21 Chisel & Burn Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71593916 Hi team, <BR> We're under a wind advisory today along with coastal flooding. It's always something isn't it <BR> <BR> Today's workout is a fat blaster called chisel &amp; burn. Enjoy it and have a great day today! <BR> <BR> <link>+www.youtube.com/watch?v=KV-0tRQ-eDU<BR>&amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8b<BR>DXC2N3&amp;index=84 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/55e0ab12-d89e-44c6-83cc-aa99b0b06bab.jpg"> Tue, 21 May 2019 09:31:04 EST QFC 5/20 Kickboxing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71587720 Hi team! <BR> After a rock and rolling time with the thunderstorms, we've got a beautiful week of weather ahead of us! <BR> <BR> Today's challenge is a kickboxing workout. have fun with it and have a great day today! <BR> <BR> <link>www.youtube.com/watch?v=GosuBXHahBs&<BR>amp;index=29&amp;list=PLe5P3ayTEj7as1X<BR>DiI6jh0I0W3NEFOL23 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a262e839-d0bd-4a94-b0dc-44eb321ab8f0.jpg"> Mon, 20 May 2019 09:38:55 EST QFC 5/17 Cardio Strength Step Circuit http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71571289 Hi team, <BR> Today's challenge is a circuit workout with a step. If you don't have one, no problem. I hope you like it and have a great day and an even better weekend! <BR> <BR> <link>www.youtube.com/watch?v=oSZQfO4f1PE&<BR>amp;index=17&amp;list=PLe5P3ayTEj7ZKkJ<BR>-BrGtXxMi_8bDXC2N3 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/561880e0-8f89-44a4-b0ea-7df461c7559e.jpg"> Fri, 17 May 2019 13:31:10 EST QFC 5/15 Cardio Bootcamp Boogie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71564948 Hi team, <BR> Today's challenge is a cardio video. I hope you enjoy it. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=emVqKNhMXR0&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=44 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/dc08a443-22c5-4f62-a482-cddcbc00e9e3.jpg"> Thu, 16 May 2019 13:33:29 EST QFC 5/16 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71557592 Good morning!r <BR> I hope you're doing well today. Our challenge is another REFIT video. Have fun with it and have a beautiful day! <BR> <BR> <link>www.youtube.com/watch?v=vcBe66Cv-uQ&<BR>amp;mc_cid=7d1a95352c&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ac86b5b3-7be4-47b6-b372-dbab0b092d8c.jpg"> Wed, 15 May 2019 10:24:21 EST QFC 5/14 Strength Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71552598 Hi team, <BR> This old lady is sick and due to that I overslept this morning. Sorry about that. <BR> Today's challenge is a ST for women. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=Ugu9XF3p-oI&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=85 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1386ce14-1b04-4037-b8f5-815b9292532e.jpg"> Tue, 14 May 2019 15:42:04 EST QFC 5/13 Rise and Shine http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71543690 Good morning! <BR> Today's challenge is morning workout, but I'm sure you can do it whenever you like. I hope you like it! Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=ulu8LIaz4Lg&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=51 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5b0ff3b1-9aef-4168-a12f-86a26891ff8e.jpg"> Mon, 13 May 2019 08:16:32 EST QFC 5/10 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71528062 Hi team, <BR> I have no internet today. I've been having trouble with it lately, so I'm not surprised. For today's challenge, let's do some cardio. Remember to do at least 15 minutes of whatever you choose to do. Have a great day! Fri, 10 May 2019 15:30:08 EST QFC 5/9 Total Body Meltdown http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71521302 Hi team! <BR> So far no rain today, but it's coming. I bought a bird feeder and some bird seed, hoping to attract some birds to my yard. So far, just a lonely little sparrow has shown up. <BR> <BR> Today's challenge is a full body workout. I know some of you different parts, like legs, arms, or core on certain days, so don't feel pressured to do this if you do. have a great day! <BR> <BR> <link>www.youtube.com/watch?v=UI-a5roMKZE&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;i... Thu, 9 May 2019 13:31:09 EST QFC 5/8 REFIT Dance/Execise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71515465 Hi team, <BR> Well the wet weather has begun. It'll be with us for the rest of the week. I just hope we don't get the severe stuff. My Sassy does not like it. <BR> <BR> For today's challenge we have another REFIT video. I hope you like it. Have a great day everyone! <em>253</em> <BR> <BR> <link>www.youtube.com/watch?v=7Uadk0OJsMQ&<BR>amp;mc_cid=928d89ef43&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b22fbaa2-893a-471c-bb21-9dc01365b8a... Wed, 8 May 2019 14:24:11 EST QFC 5/7 Power Walk & Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71507749 Good morning! <BR> Today's challenge is a walk video and a stretch video. Enjoy it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=s4IH12Piuf4&<BR>amp;list=PLe5P3ayTEj7aejY9MC8-0S6oTqx5<BR>j0aGK&amp;index=19 </link> <BR> <BR> Stretch: <BR> <BR> <link>www.youtube.com/watch?v=X07BTufWnUk&<BR>amp;index=17&amp;list=PLe5P3ayTEj7YUmo<BR>Pq-D8jpkIY6Fe9TzLZ </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/60d6e826-7102-46f8-9bcf-dcb8f24d0754.png"> Tue, 7 May 2019 11:06:21 EST QFC 5/6 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71502750 Hi team! <BR> Computer issues today. <BR> For today's challenge we're doing a REFIT video. I hope you enjoy it coz it's one of my favorite songs. Have an awesome finish to your day! <BR> <BR> <link>www.youtube.com/watch?v=mntVristcgs&<BR>amp;list=RDWBXCPwy702A&amp;index=21 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/365d6d94-5ab1-4dd4-90ad-c2f9ddbf6171.jpg"> Mon, 6 May 2019 16:54:28 EST QFC 5/3 Abs & Back http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71479310 Hi team! <BR> Today's challenge is a short abs &amp; back workout. Enjoy and have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=N_ta1Q79Le0&<BR>amp;list=PL25990CF245102A97&amp;index=9 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/bb61f011-9da5-4d2d-979f-8f543796eeb5.jpg"> Fri, 3 May 2019 02:11:50 EST QFC 5/2 Cardio & Strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71475533 Hello! <BR> I hope your day is going well so far. Today's challenge is a cardio AND strength workout. I hope you like it. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=FV6Yyjt2lgE&<BR>amp;index=60&amp;list=PLe5P3ayTEj7ZKkJ<BR>-BrGtXxMi_8bDXC2N3 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f47b2e52-1ad7-4f8b-954e-ce1df12a4b22.jpg"> Thu, 2 May 2019 11:44:27 EST QFC 5/1 Total Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71468523 Good morning! <BR> I'm about to head out but wanted to get this challenge to you! Have fun with it and also have an AWESOME day! <BR> <BR> <link>www.youtube.com/watch?v=sgeYZhgXVWs&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=81 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/86170c09-6262-4484-8c55-3a76c06e280b.jpg"> Wed, 1 May 2019 12:01:09 EST QFC 4/30 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71463195 Hi team! <BR> So sorry for being MIA! I was out of town yesterday and I was studying today. <BR> <BR> Today's challenge, if you choose to do it, is a cardio workout. That means you get to chose whatever gets your heart pumping for a t least 15 minutes! Whether it's walking, running, dancing, or climbing, (like I did yesterday *whew!*)... <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3f665f69-149a-4196-993b-a05ee6692a34.jpg"> Tue, 30 Apr 2019 18:24:47 EST QFC 4/26 Yoga Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71437529 Hello team! <BR> So sorry for not getting on here earlier. I got busy IRL. <BR> <BR> Today's challenge is a stretch video. Who doesn't need to stretch? Actually, it should be part of your regular routine. have a great day and enjoy your weekend! <BR> <BR> <link>www.youtube.com/watch?v=8PBW1xxWwXY&<BR>amp;list=PLe5P3ayTEj7YUmoPq-D8jpkIY6Fe<BR>9TzLZ&amp;index=7 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d6d59a00-31e1-4989-9c46-efab3105ef6b.jpg"> Fri, 26 Apr 2019 17:33:47 EST QFC 4/25 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71427608 Hello everyone! <BR> I hope you have an awesome day today. Today's challenge is a dance and exercise video. Have fun with it! <BR> <BR> <link>www.youtube.com/watch?v=aogdymYGfNk&<BR>amp;feature=youtu.be&amp;mc_cid=6c2b4c<BR>c509&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/66108524-0760-4fba-a62a-0b0cee2603bf.jpg"> Thu, 25 Apr 2019 05:35:13 EST QFC 4/24 Lower Body Blast http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71424213 Hello everyone! <BR> We've got another 'mild' day today, weather wise. But tomorrow's another story. They're expecting another serious weather forecast for the area. <BR> n <BR> Today's challenge is a lower body workout. Have fun and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=gM2ILQ2Xexg&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=79 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f409685a-e727-4305-bc57-3ec74ec6d8ff.jpg"> Wed, 24 Apr 2019 12:52:10 EST QFC 4/23 Upper Body Burn http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71417399 Hello everyone! <BR> Today's challenge is an upper body workout. I hope you enjoy it! Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=GEoq0EPPBD0&<BR>amp;index=80&amp;list=PLe5P3ayTEj7ZKkJ<BR>-BrGtXxMi_8bDXC2N3 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/dd665d51-8ba1-4c90-81fa-508c35a3d187.jpg"> Tue, 23 Apr 2019 12:12:53 EST QFC 4/22 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71412080 Hi team, <BR> For today's challenge do some sort of cardio. Walk, run, dance, or play! Whatever it is make sure you get at least 15 minutes in. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a7a018a9-4d9c-4f54-886e-cb822c5718f4.jpg"> Mon, 22 Apr 2019 17:56:13 EST QFC 4/19 Full Body Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71393498 Hello everyone, <BR> Today's challenge is a full body stretch. I know you'll enjoy it. Have a great day and an even better weekend! <BR> <BR> <link>www.youtube.com/watch?v=zyKuF5saEnM&<BR>amp;list=PLe5P3ayTEj7YUmoPq-D8jpkIY6Fe<BR>9TzLZ&amp;index=2&amp;t=477s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b8f4305f-9047-4272-95f4-759894ef6779.jpg"> Fri, 19 Apr 2019 13:32:28 EST QFC 4/18 Total Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71387721 Hello team, <BR> So sorry about yesterday. I was away from the computer until last night, so I thought it was useless to post a challenge. ALTHOUGH, I hope you got a little bit of something done. <BR> Today's challenge is a full body workout. Enjoy it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=UI-a5roMKZE&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=38 </link> Thu, 18 Apr 2019 14:03:15 EST QFC 4/16 Fat Burning Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71374458 Hello team! <BR> I hope you're doing well! Today's challenge is a yoga sculpt video. I hope you like it, Have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=OoBevQCLM-E&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=64 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/58b9c46d-50b1-4249-bc2e-5626a20d683b.jpg"> Tue, 16 Apr 2019 13:13:51 EST QFC 4/15 Abs, Back, & Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71367839 Hi team! <BR> We're enjoying some pretty weather down here. I'm contemplating taking the 'princess' for a walk later on. <BR> Today's challenge is a workout for the abs, back, and core. Have fun with it and enjoy your day! <BR> <BR> <link>www.youtube.com/watch?v=TsdTbio7uWM&<BR>amp;list=PL25990CF245102A97&amp;index=3 </link> Mon, 15 Apr 2019 14:02:07 EST QFC 4/12 Single Sided Strength Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71349339 Hi team! <BR> Today's challenge is a strength video. Have fun with it and have a great day and an even better weekend! <BR> <BR> <link>www.youtube.com/watch?v=YP3ni7dKbtM&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0258a65e-a612-42ef-9c46-185c052774dd.jpg"> Fri, 12 Apr 2019 14:45:11 EST QFC 4/11 Flat Abs Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71342301 Hello everyone! <BR> Today's challenge is a walk video. I hope you like it! Have yourself a great day! <BR> <BR> <link>www.youtube.com/watch?v=LLfqO34Z5t0&<BR>amp;list=PLe5P3ayTEj7aejY9MC8-0S6oTqx5<BR>j0aGK&amp;index=23 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/64119ae1-40fe-4969-b43a-71ef7997378f.jpg"> Thu, 11 Apr 2019 12:53:21 EST QFC 4/10 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71337440 Hi team, <BR> I was out and about today, so of course, no challenge. If you'd like do to the video, I think you'll like it. <BR> <BR> <link>www.youtube.com/watch?v=5FtubLO5Y3I&<BR>amp;t=304s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d37253c4-baab-4ecf-8167-f3bf3e792a05.png"> Wed, 10 Apr 2019 19:46:13 EST QFC 4/9 Total Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71329438 Hello everyone! <BR> The sun is shining down here and I certainly hope it's shining wherever you are! <BR> Today's challenge is a total body workout. I hope you enjoy it and have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=TnkavMCq3aI&<BR>amp;index=1&amp;list=PLe5P3ayTEj7ZKkJ-<BR>BrGtXxMi_8bDXC2N3 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/24503271-9721-46c5-b7bf-0198afa19231.jpg"> <BR> <BR> Tue, 9 Apr 2019 13:56:13 EST QFC 4/8 Power Walk & Better Posture http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71323191 Hello everyone! <BR> I hope you're all doing well! We got another deluge down here but it wasn't as bad as it was last week. No flooding this time. I was surprised to see the sun shining today with all the predictions of rain for our area. Anyhoo, enough about me. <BR> Today's challenge is another two for one. You cam either do both of them or one of them. Always exercise with caution. Have a fantastic day! <BR> <BR> <link>www.youtube.com/watch?v=-30LmvW0S5s&<BR>amp;list=PLe5P3ayTEj7as... Mon, 8 Apr 2019 15:08:07 EST QFC 4/5 Cardio & Strength http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71303776 Good morning! <BR> It's still raining here, but it's not as bad as yesterday's deluge. <BR> <BR> Today's challenge is a cardio &amp; strength combo. Have fun with it and have a great weekend! <BR> <BR> <link>www.youtube.com/watch?v=6ENgvC94uJM&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=4&amp;t=27s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/97a50d12-f74f-412f-9dbd-c340f30287f4.jpg"> Fri, 5 Apr 2019 11:59:38 EST QFC 4/4 HIIT Cardio & Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71298367 Hello everyone! <BR> It's raining cats, dogs, and elephants down here. I hope your weather is much better. <BR> <BR> Today's challenge is a HIIT video that I hope you'll enjoy. Have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=YKxcJzm7Jb4&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=49 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/084cfd93-39b2-4b65-840f-cb2f35ff3d65.jpg"> Thu, 4 Apr 2019 13:55:18 EST QFC 4/3 Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71291872 Hi team! <BR> Today's challenge is a lower body video. Enjoy! have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=9xRqBX0_PKU&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=33 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/08b2e15b-e41e-4361-9af1-df546e378fc9.jpg"> Wed, 3 Apr 2019 14:14:29 EST QFC 4/2 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71285322 Hell team! <BR> Today's challenge is a video from the REFIT team. I hope you like it and have a great day today! <BR> <BR> <link>www.youtube.com/watch?v=WqPdRsgFxjg&<BR>amp;feature=youtu.be&amp;mc_cid=eb8bd5<BR>b535&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/99643891-003e-4cfc-81dc-65eb3a816a93.jpg"> Tue, 2 Apr 2019 15:05:08 EST QFC 4/1 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71278589 Happy April everyone! <BR> Today's challenge is an upper body workout. I hope you enjoy it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=WnlBRERqN5Q&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=34 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d9ed729b-6e44-4e3b-94e2-4777c5eceb83.png"> Mon, 1 Apr 2019 14:42:24 EST QFC 3/29 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71259085 Hello team! <BR> It's hard to believe that March is about over, yet here we are. Enjoy this video and have a great day! I'll see you on Monday! <BR> <BR> <link>www.youtube.com/watch?v=GZdTujX-Ogg&<BR>amp;index=14&amp;list=RDIHpZE85gq3k </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a42ce0c6-e6ff-4291-84b6-d979cfa25fd4.jpg"> Fri, 29 Mar 2019 14:03:21 EST QFC 3/28 HIIT with Kickboxing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71253582 Hi everyone, <BR> The weather is gorgeous here! I wish I could share it with all of you! <BR> For today's challenge we have an HIIT video with kickboxing. I hope you enjoy it and have a great day today! <BR> <BR> <link>www.youtube.com/watch?v=34N16nUGYI8&<BR>amp;index=3&amp;list=PLe5P3ayTEj7a-Fvg<BR>oLbila2XhS9L2c3xX </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d1b2cfe3-d764-4aba-8cf9-043328124eda.jpg"> <BR> <BR> Thu, 28 Mar 2019 14:56:25 EST QFC 3/27 Cardio & Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71246852 Hello team, <BR> Yes, I know this is late, better late than never, right? Shame on me for saying that! <BR> Today's challenge is actually a HIIT video workout. Remember to modify where you can. <BR> <BR> <link>www.youtube.com/watch?v=YKxcJzm7Jb4&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=49 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/525c5753-34ab-4315-82c5-4b6e1ba7b533.jpg"> Wed, 27 Mar 2019 15:42:37 EST OFC 3/26 BUNS & THIGHS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71240266 Hello team! <BR> We've got some beautiful weather down here today! I wish I could share it with all of you! <BR> Today's challenge is a circuit walk focusing on our buns and thighs. I don't know about you, but I could really use some help in these areas. Enjoy it and have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=BcE7ajlFO-A&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=6 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cef2d6fa-... Tue, 26 Mar 2019 14:23:15 EST QFC 3/25 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71234254 Hello everyone! <BR> I trust you had a great weekend. Mine was rather quiet. <BR> Today's challenge is an upper body workout. Have with it and have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=WnlBRERqN5Q&<BR>amp;list=PLe5P3ayTEj7ZKkJ-BrGtXxMi_8bD<BR>XC2N3&amp;index=34 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/555aa8a9-c4e1-4dd5-85aa-09748768c729.jpg"> Mon, 25 Mar 2019 14:09:19 EST QFC 3/22 Fusion Band http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71215554 Hi everyone! <BR> Today's challenge is a video workout called Fusion Band. Remember to always work within your range. Have a great day and a wonderful, relaxing weekend! <BR> <BR> <link>www.youtube.com/watch?v=aEVwZaIRnrs&<BR>amp;list=PLe5P3ayTEj7ZftQ61j5CW2hb276c<BR>cM7q2&amp;index=39&amp;t=2s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d89411cb-c28b-4a89-a822-0f3432df8d6a.jpg"> Fri, 22 Mar 2019 12:28:40 EST QFC 3/21 Cardio Pilates http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71209939 Hello everyone! <BR> Today's challenge is Cardio Pilates. I hope you like it. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=L3EFKgfQe7Y&<BR>amp;list=PLe5P3ayTEj7ZftQ61j5CW2hb276c<BR>cM7q2&amp;index=26 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/67f79f9c-cb30-4fc9-b2aa-1e20a216cef3.jpg"> Thu, 21 Mar 2019 14:21:22 EST QFC 3/20 REFIT DANCE/EXERCISE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71203405 Good morning! <BR> I hope you're all doing well this first day of Spring! Today'd challenge is a fun video from the the REFIT team. I hope you enjoy it! Have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=IHpZE85gq3k&<BR>amp;mc_cid=701feac808&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/740a6079-8b85-486c-ba3d-9819b017d51d.jpg"> Wed, 20 Mar 2019 12:47:50 EST QFC 3/19 Fusion Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71196522 Good morning! <BR> I hope you're having a great day so far. Our challenge today is a Fusion Sculpt video. I hope you like it and have a fantastic day! <BR> <BR> <link>www.youtube.com/watch?v=6P45Ph_ZYZs&<BR>amp;index=2&amp;list=PLFA4C7B7F763AD20F </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f3cd6fa2-3b4a-4547-9b86-0a70e5fae214.jpg"> Tue, 19 Mar 2019 11:25:59 EST QFC 3/18 Stepping Strength Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71191279 Hello team, <BR> I know I'm late to the party. Today's challenge is video from Jessica Smith. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=8H8iIi17WTU&<BR>amp;list=PLFA4C7B7F763AD20F&amp;index=4 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a4512d45-9115-4b7c-bb36-552c9adb1fb0.jpg"> <BR> <BR> Mon, 18 Mar 2019 16:19:13 EST QFC 3/15 Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71172721 Hello team. <BR> I hope you're having a great day today! It's raining here and a bit cooler than it was. Today's challenge is a stretching video. Enjoy and have a great weekend! <BR> <BR> <link>www.youtube.com/watch?v=0-I2Becvv1I&<BR>amp;t=0s&amp;list=PLe5P3ayTEj7YUmoPq-D<BR>8jpkIY6Fe9TzLZ&amp;index=5 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cb2d3d91-b062-48b1-a6fe-153321e6eba4.jpg"> Fri, 15 Mar 2019 15:11:32 EST QFC 3/14 Stride & Step http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71167055 Hello team, <BR> I hope you're having a great day so far. Today's challenge is a video workout that I hope you'll enjoy. Always do only what you can. No pressure here. <BR> <BR> <link>www.youtube.com/watch?v=wVkFoeNEizs&<BR>amp;index=56&amp;list=PLe5P3ayTEj7as1X<BR>DiI6jh0I0W3NEFOL23 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c93b4d00-8573-4d22-93c7-42d2606427f9.jpg"> <BR> <BR> Thu, 14 Mar 2019 16:30:58 EST QFC 3/12 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71153836 Hi team, <BR> My computer is out of commission as of this morning. So looks like the challenges will be repeats of some sort. For today, let's do some cardio. At least 15 or more minutes of walking, running, dancing' etc. Have a great day! Tue, 12 Mar 2019 13:09:59 EST QFC 3/11 Cardio Core Ballet http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71147709 Hello team, <BR> No rain as of yet but it sure is cloudy outside with temps in the high 70's. So think warm and muggy and you got our weather. <BR> <BR> <link>www.youtube.com/watch?v=ee4mTywqPmM&<BR>amp;list=PLe5P3ayTEj7a6S6qyYaia6gPNme9<BR>9v8cV&amp;index=5 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/bcbc60e1-226b-40c1-ae56-5302b83b9c44.png"> Mon, 11 Mar 2019 14:01:37 EST QFC 3/8 Cardio Sculpting http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71128845 Hello everyone, <BR> We're in the 70's today and thru the weekend. Of course, with that comes the chance of rain. <BR> Today's challenge is a cardio sculpting full body video. Enjoy it and have an awesome weekend! <BR> <BR> <link>www.youtube.com/watch?v=wKcBqsGI1Z0&<BR>amp;index=22&amp;list=PLe5P3ayTEj7ZKkJ<BR>-BrGtXxMi_8bDXC2N3&amp;t=0s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5b7c1abd-dc0e-4a3b-816a-147072664727.jpg"> Fri, 8 Mar 2019 12:56:18 EST QFC 3/7 Cardio & Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71123360 Hi team! <BR> I apologize for the delay today. With that said, I've got 2 videos for your challenge today. Do one or the other, or both. Have a great finish to your day everyone! <BR> <BR> Cardio &amp; Coordination: <BR> <BR> <link>www.youtube.com/watch?v=ni7x4DW4iXg&<BR>amp;t=2s&amp;list=PLe5P3ayTEj7as1XDiI6<BR>jh0I0W3NEFOL23&amp;index=3 </link> <BR> <BR> Stretching: <BR> <BR> <link>www.youtube.com/watch?v=5-NHkAe4Dio&<BR>amp;index=14&amp;list=PLe5P3ayTEj7YUmo<BR>Pq-D8jpkIY6Fe9Tz... Thu, 7 Mar 2019 15:38:43 EST QFC 3/6 REFIT Dance & Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71116868 Hello team! <BR> I'm hope you're all doing well. Today's challenge is a Refit dance and exercise video. Have fun with it and enjoy your day! <BR> <BR> <link>www.youtube.com/watch?v=UHivTIPfxAE&<BR>amp;utm_source=REFIT+General&amp;utm_c<BR>ampaign=221d8c79d2-EMAIL_CAMPAIGN_2019<BR>_02_12_05_55_COPY_03&amp;utm_medium=em<BR>ail&amp;utm_term=0_e0b463d9bc-221d8c79<BR>d2-145056213&amp;mc_cid=221d8c79d2&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/... Wed, 6 Mar 2019 13:33:05 EST QFC 3/5 Yoga & Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71110924 Hi everyone, <BR> Today's challenge is simple. Yoga and stretching. You can do both, or one of them, your choice. Have a terrific day! <BR> <BR> Yoga <BR> <BR> <link>www.fitnessblender.com/videos/fluid-<BR>yoga-stretches-for-flexibility-and-str<BR>ength </link> <BR> <BR> Stretching <BR> <BR> <link>www.fitnessblender.com/videos/feel-g<BR>ood-stretching-workout-calming-evening<BR>-or-morning-stretch-routine </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/dd47f3... Tue, 5 Mar 2019 16:13:27 EST QFC 3/4 Kickboxing & Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71103445 Good morning! <BR> We're supposed to have sunshine for the next 3 days. So far it's cloudy and unseasonably cold here. It's 44 with a feels like temp of 37 at 14 mph, no doubt. I hope ya'll had a wonderful weekend. It's been crazy around here with the mardi gras parades going on. <BR> <BR> Today's challenge is a kickboxing video and I added a stretching video as well. Have a great day everyone! <BR> <BR> <link>https://www.youtube.com/watch?v=Gosu<BR>BXHahBs&amp;t=364s&amp;index=4&amp;l... Mon, 4 Mar 2019 11:59:16 EST QFC 2/28 Low Impact Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71077980 Hi team! <BR> Today's challenge is a low impact workout. Have fun with it and have a good day and an even better weekend! <BR> <BR> <link>www.youtube.com/watch?v=mkD_qGRrDbg&<BR>amp;t=5s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c33180f6-689a-4acc-8b92-0b37224e99ed.jpg"> Thu, 28 Feb 2019 12:41:26 EST QFC 2/27 REFIT DANCE/EXERCISE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71071445 Good morning! <BR> It's a wet day out there, but I decided to look on the bright side. The earth needs water just as much as we do. <BR> Today's challenge is a fun one from the Refit group. It's always fun to dance, right? Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=b2glM8LiT4g&<BR>amp;utm_source=REFIT+General&amp;utm_c<BR>ampaign=eac017e85c-EMAIL_CAMPAIGN_2019<BR>_02_12_05_55_COPY_01&amp;utm_medium=em<BR>ail&amp;utm_term=0_e0b463d9bc-eac017e8<BR>5c-145056213&amp;mc_cid=e... Wed, 27 Feb 2019 11:49:26 EST QFC 2/26 Core, Strength & Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71065199 Hi team! <BR> Today's challenge is a 20 minute workout with Jessica Smith. Have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=X-RGOc8EsjU&<BR>amp;index=34&amp;list=PLe5P3ayTEj7ZftQ<BR>61j5CW2hb276ccM7q2 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ce93f221-6656-4aa6-8426-611f18f1dc99.jpg"> <BR> <BR> Tue, 26 Feb 2019 13:11:37 EST QFC 2/25 Total Body and Abs Workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71059931 Hello team, <BR> Today's challenge are 2 10 minute videos. I hope you're having a good day! Today would've been my 36th anniversary. <em>39</em> <BR> <BR> <link>www.youtube.com/watch?v=dzZ1PbmnFJg&<BR>amp;list=PLe5P3ayTEj7ZwtpQSA47sHLHPfZ0<BR>oJ_fC&amp;index=4 </link> <BR> <BR> <link>www.youtube.com/watch?v=h0awAmf4fOg&<BR>amp;index=1&amp;list=PLe5P3ayTEj7ZwtpQ<BR>SA47sHLHPfZ0oJ_fC </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2af04e2a-0287-4620-9867-0c48... Mon, 25 Feb 2019 15:56:38 EST QFC 2/22 Kickboxing and Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71041052 Hello team! <BR> Today's challenge is a kickboxing workout. I also added a stretching video. Enjoy and have an awesome day and an even better weekend! 'See' you Monday! <BR> <BR> <link>www.youtube.com/watch?v=GosuBXHahBs&<BR>amp;t=364s&amp;index=4&amp;list=PLe5P3<BR>ayTEj7ZjQurEe8Tavy0QccRSZc9I </link> <BR> <BR> <link>www.youtube.com/watch?v=QLR6K4J7aa8&<BR>amp;index=1&amp;list=PLe5P3ayTEj7YUmoP<BR>q-D8jpkIY6Fe9TzLZ </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/gu... Fri, 22 Feb 2019 13:34:24 EST QFC 2/21 Low Impact Aerobic Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71034865 Hello everyone! <BR> Today's challenge is a Low Impact Aerobic workout with Jessica Smith! Have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=uTA3JTDnltI&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=45 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1e13a684-c8e7-4d10-93eb-4c060e1034b0.jpg"> Thu, 21 Feb 2019 12:26:05 EST QFC 2/20 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x71028599 Hello team! <BR> Today's challenge is a REFIT video. Have fun with it and have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=BT9vvBLM4F4&<BR>amp;utm_source=REFIT+General&amp;utm_c<BR>ampaign=ea371b2bcb-EMAIL_CAMPAIGN_2019<BR>_02_12_05_55_COPY_01&amp;utm_medium=em<BR>ail&amp;utm_term=0_e0b463d9bc-ea371b2b<BR>cb-145056213&amp;mc_cid=ea371b2bcb&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <em>350</em> <em>351</em> <em>352</em> <em>353</em> <em>354</em> <em>355</em> ... Wed, 20 Feb 2019 14:17:14 EST QFC 2/19 Pilates Total Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71021363 Good morning! <BR> I hope ya'll are doing well! <BR> <BR> Today's challenge is a 30 minute total body sculpt with Jessica Smith. I hope you like it! Make today a great one! <BR> <BR> <link>www.youtube.com/watch?v=1jHuxLKvqlo&<BR>amp;list=PLe5P3ayTEj7a6S6qyYaia6gPNme9<BR>9v8cV&amp;index=6 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a3eb5ea8-2d97-4a15-8699-e31e953129f1.jpg"> Tue, 19 Feb 2019 12:25:20 EST QFC 2/18 30 minute Feel Good Fusion http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x71015752 Hello team, <BR> There's no excuse for my being tardy today. I just ask that you forgive me. <BR> <BR> Today's challenge is another Jessica Smith workout with an added bonus, a recovery routine' I hope you enjoy them! Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=hUEuL1azJlQ&<BR>amp;list=PLe5P3ayTEj7a6S6qyYaia6gPNme9<BR>9v8cV </link> <BR> <BR> <link>www.youtube.com/watch?v=Cp94xQSqOrM&<BR>amp;index=11&amp;list=PLe5P3ayTEj7YUmo<BR>Pq-D8jpkIY6Fe9TzLZ </link> <BR> <BR>... Mon, 18 Feb 2019 15:32:13 EST QFC 2/15 Walking, Strength, and Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70996415 Hello team! <BR> No sunshine today, but the temps will be in the low 70's. Must be a front coming because I have a headache. ARGH! <BR> <BR> Today's challenge is a walking workout with strength and stretching included. Have a great day and an even better weekend! <BR> <BR> <link>www.youtube.com/watch?v=8H8iIi17WTU&<BR>amp;index=6&amp;t=1123s&amp;list=PLe5P<BR>3ayTEj7ZKkJ-BrGtXxMi_8bDXC2N3 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b4097f1e-e742-4f5b-9033-fd78... Fri, 15 Feb 2019 12:24:42 EST QFC 2/14 Power Interval Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70990300 Hello everyone! <BR> We've got spring like temps down here today. It's just a bit windy, but that doesn't matter. I wish I could send this weather to all of you. <BR> <BR> Today's challenge is a power interval walk with Jessica Smith. Have a great day everyone! <BR> <BR> <link>www.youtube.com/watch?v=-30LmvW0S5s&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=43 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cc749fd2-21e6-47fa-8ff8-848a62eb96e4.jpg"> Thu, 14 Feb 2019 12:56:36 EST QFC 2/13 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70983843 Good morning! <BR> Today's challenge is a fun one with the REFIT team. Enjoy it and have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=Ph3ROoTTSMg&<BR>amp;utm_source=REFIT+General&amp;utm_c<BR>ampaign=aa240e5729-EMAIL_CAMPAIGN_2019<BR>_02_12_05_55&amp;utm_medium=email&amp;<BR>utm_term=0_e0b463d9bc-aa240e5729-14505<BR>6213&amp;mc_cid=aa240e5729&amp;mc_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c4d895ec-5a0f-407a-a451-a76fa7f09269... Wed, 13 Feb 2019 11:11:15 EST QFC 2/12 Barre Guns & Buns http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70977671 Hello team, <BR> We've got a wet one down here today A nice day for working out indoors. <BR> <BR> Today's challenge is another Barre workout with Jessica Smith. I hope you enjoy it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=m1_0VgksEDk&<BR>amp;index=3&amp;list=PLe5P3ayTEj7a6S6q<BR>yYaia6gPNme99v8cV </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1d069621-0dd2-4003-bf9a-bb7e5497fce9.jpg"> Tue, 12 Feb 2019 12:28:35 EST QFC 2/11 Cardio Ball Ballet http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70971346 Good morning! <BR> I'm sneezing this morning. I hope I'm not coming down with something. Stay well everyone! <BR> <BR> Today's challenge is a cardio Ball Ballet with Jessica sh. No ball needed as she'll explain the substitutes. Just have fun with it and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=ee4mTywqPmM&<BR>amp;list=PLe5P3ayTEj7a6S6qyYaia6gPNme9<BR>9v8cV&amp;index=5 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/02f4b626-8b55-4230-a315-09a5d430e... Mon, 11 Feb 2019 12:06:00 EST QFC 2/8 Kicboxing & Full Body Stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70952261 Good morning! <BR> Well, the front came through so, no more headache! YAY! We went from 82 to 53 degrees. Talk about a drop in temps! It wouldn't be so bad if it weren't so windy out there! I know, I know, your weather is a LOT colder. I understand that. But I'm on the Gulf coast! We're not used to the bitter cold down here. <BR> <BR> Today's challenge is actually a two fer(SP) You can do both, or just one, it doesn't mater. I hope you enjoy them! Have a great day and a fantastic weekend! ... Fri, 8 Feb 2019 11:13:51 EST QFC 2/7 Strength & Cardio Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70946343 Good morning everyone! <BR> We've got temps in the 70's today. Of course we also have rain and a cold front heading our way. I always get a headache from these fronts. If it's not one thing, it's another with me. I am feeling better, so that's a plus, right? <BR> <BR> Today's challenge is a Strength &amp; Cardio workout with Jessica Smith, and her sidekick Peanuts. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=u2VkKpX23To&<BR>amp;t=472s&amp;index=25&amp;list=PLe5P<BR>3ayT... Thu, 7 Feb 2019 12:32:09 EST QFC 2/6 REFIT EXERCISE/DANCE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70939935 Good morning! <BR> Thanks for the well wishes! I really do appreciate them! <BR> <BR> Today's challenge is a REFIT video. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=zaJW2x0eWk8&<BR>amp;mc_cid=468731b462&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/27c47433-50bf-48c0-b36d-d0969450593f.jpg"> Wed, 6 Feb 2019 12:43:52 EST QFC 2/5 Cardio Mat Fusion http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70933857 Hi team, <BR> I'm not feeling well today. But I didn't want to forget our challenge. This is a cardio mat fusion with Jessica Smith. No worries, it's low impact. I hope you like it. Have a great day everyone! Those dealing with the cold make sure you bundle when you go outside! <BR> <BR> <link>www.youtube.com/watch?v=mkD_qGRrDbg&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=39 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5e8bc990-eedf-405b-a98b-ad... Tue, 5 Feb 2019 14:43:22 EST QFC 2/4 Fusion Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70927004 Hello everyone, <BR> Today's challenge is a 30-Minute Fusion Sculpt, Total Body Strength, Barre, Pilates, Yoga Exercise. I hope you enjoy it. Have a great day! <BR> <BR> <link>youtube.com/watch?v=6P45Ph_ZYZs&amp;<BR>list=PLe5P3ayTEj7ZftQ61j5CW2hb276ccM7q<BR>2&amp;index=1 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ac3fcf58-eeac-44f7-93c4-e9f86b75fef0.jpg"> Mon, 4 Feb 2019 12:53:26 EST QFC 2/1 "Knee Friendly' Barre Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70907682 Hello team! <BR> Today's challenge is a knee friendly Barre workout with Jessica Smith. I hope you like it. Have a great day and an even better weekend! See you on Monday! <BR> <BR> <link>www.youtube.com/watch?v=e7s8sGwYYUM&<BR>amp;list=PLFA4C7B7F763AD20F&amp;index=<BR>10&amp;utm_source=Jessica+Smith&amp;ut<BR>m_campaign=5565416287-EMAIL_CAMPAIGN_2<BR>016_10_27_COPY_01&amp;utm_medium=email<BR>&amp;utm_term=0_c2330f682e-5565416287-345562217 </link> <BR> <BR> <img src="http://photosaws... Fri, 1 Feb 2019 11:45:48 EST QFC 1/31 Power Interval Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70901999 Hello team, <BR> Today's challenge is a Power Interval Walk with Jessica Smith. I hope you enjoy it. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=-30LmvW0S5s&<BR>amp;index=16&amp;list=PLe5P3ayTEj7aejY<BR>9MC8-0S6oTqx5j0aGK&amp;utm_source=Jess<BR>ica+Smith&amp;utm_campaign=5565416287-<BR>EMAIL_CAMPAIGN_2016_10_27_COPY_01&amp;<BR>utm_medium=email&amp;utm_term=0_c2330f<BR>682e-5565416287-345562217 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/da1221a6-d... Thu, 31 Jan 2019 14:57:39 EST QFC 1/29 REFIT Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70894316 Hello everyone, <BR> Today's challenge is a Refit Dance/Exercise video. I hope you enjoy it. Don't forget to have a great day! <BR> <BR> <link>www.youtube.com/watch?v=VRIJBYdVzcE&<BR>amp;mc_cid=7320c1305a&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/46b4cc05-8b30-4044-9aed-2809d29af552.jpg"> Wed, 30 Jan 2019 10:58:32 EST QFC 1/29 HIIT Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70887862 Hello team. <BR> It's cold here but the sun is shining so it's not all bad. Today's challenge is a HIIT workout with Jessica Smith that I think you'll enjoy. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=WUBXMGLafZ0&<BR>amp;index=5&amp;list=PLe5P3ayTEj7as1XD<BR>iI6jh0I0W3NEFOL23&amp;utm_source=Jessi<BR>ca+Smith&amp;utm_campaign=5565416287-E<BR>MAIL_CAMPAIGN_2016_10_27_COPY_01&amp;u<BR>tm_medium=email&amp;utm_term=0_c2330f6<BR>82e-5565416287-345562217 </link> <BR> <BR> <im... Tue, 29 Jan 2019 12:41:51 EST QFC 1/28 Cardio & ST workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70881315 Hi team, <BR> I hope you had a great weekend. For today's challenge we're joining Jessica Smith for a cardio &amp; streth workout. Enjoy and have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=e9HE1ZhIi_c&<BR>amp;index=3&amp;list=PLFA4C7B7F763AD20<BR>F&amp;utm_source=Jessica+Smith&amp;utm<BR>_campaign=5565416287-EMAIL_CAMPAIGN_20<BR>16_10_27_COPY_01&amp;utm_medium=email&<BR>amp;utm_term=0_c2330f682e-5565416287-345562217 </link> <BR> <BR> <img src="http://photosaws.sparkpeopl... Mon, 28 Jan 2019 12:31:47 EST QFC 1/25 Killer Upper Body Workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70863460 Hello team, <BR> I became a great grandmother for the 2nd time today! Mother and son(and dad) are doing great! <BR> Today's challenge is an upper body workout, the thing is you get to pick which one you want to do. Enjoy and have a great weekend! We'll see you on Monday! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=6_killer_tanktop_arm_workouts </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/97f8b627-44e3-4199-919c-02f2b0c589de.png"> Fri, 25 Jan 2019 14:33:33 EST QFC 11/23 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70856855 Hi everyone, <BR> Well, I had my stress test and yesterday and everything went well. However, they noticed that while I wore my monitor I had a few episodes of where my heart beat twice and then it went back to normal beating. It wasn't something to be alarmed about, but they gave me something to take if I need it if I experience any palpitations. She took me off of my Lisinopril-hct, and gave me a prescription for HCT. <BR> <BR> It's a beautiful but chilly day down here. For today's challe... Thu, 24 Jan 2019 14:59:03 EST QFC 1/23 REFIT Dance/Ex erciseen my blood sugar http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70849674 Good morning everyone! <BR> Thanks for the well wishes. I'm feeling much better today. Some friends suggested that it might be my BP. I checked it and it registed 81/57. I decided to check it 30 minutes after I ate something and it was 104/68(MUCH better!) It could have been my blood sugar too. *shrugs* <BR> It's a rainy day down here so this is a perfect workout for today. <BR> <BR> <link>www.youtube.com/watch?v=784WU18osQI&<BR>amp;mc_cid=5c9953cefe&amp;mc_eid=de39e<BR>a8d5b </link> ... Wed, 23 Jan 2019 12:08:36 EST QFC 1/22 Walk & Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70844027 Hi team! <BR> I had a horrible morning. While giving Sassy(my yorkie) a bath, I started feeling feint. My BP was extremely low, so I thought about going to the ER. I laid down for a bit, ate something and took my morning meds. I'm feeling much better. <BR> <BR> Today's challenge is a Walk &amp; Talk video with Jessica Smith <BR> <BR> <link>www.youtube.com/watch?v=89SuIvkbees&<BR>amp;t=27s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b734673e-fbbe-47e0-a5cb-70000... Tue, 22 Jan 2019 16:34:29 EST QFC 1/21 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70837201 Hello team, <BR> I hope you had a great weekend! Mine was quiet. I was a bit under the weather, but nothing serious. We have rain coming in and that means headache time for me. <BR> Today's challenge is cardio. It doesn't matter what you do, dancing, walking, running, etc. Just do it! <em>41</em> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/77c1ba47-db75-48c1-9370-f30834c4cd99.jpg"> Mon, 21 Jan 2019 15:54:56 EST QFC 1/18 Ab Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70817379 Hi team, <BR> So sorry for being late with this. I had to return my heart monitor this morning and get my stress test appointment changed. Turns out my insurance won't cover the nuclear one, so I'm just doing it on a regular treadmill. No worries, right? Right! <BR> <BR> Today's challenge is an ab workout from Fitness Blender. Don't worry, it's cruchless. *smile* <BR> <BR> <link>www.fitnessblender.com/videos/crunch<BR>less-abs-routine-crunch-free-abs-workout </link> <BR> <BR> <img s... Fri, 18 Jan 2019 14:49:46 EST QFC 1/17 Upper Body Toning http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70810111 Hello team, <BR> Today's challenge is an upper body workout with Miss Petra. Enjoy and have an awesome day, my friends! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=37 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8a746565-85f9-49dc-ad26-d485f033a43d.jpg"> Thu, 17 Jan 2019 12:00:27 EST QFC 1/16 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70803341 Hello everyone! <BR> It's hump day so let's put a smile on our faces and enjoy today's challenge! The weekend IS coming! <BR> <BR> <link>www.youtube.com/watch?v=rQ9byau3k00&<BR>amp;mc_cid=d43c16e420&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/752ef930-693e-462f-82e2-3f541d15da8b.jpg"> Wed, 16 Jan 2019 12:49:27 EST QFC 1/15 Interval Cardio and Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70797060 Hi team! <BR> I hope you'reving a great day so far. For today's challenge we're going to workout with Jessica Smith. Have fun with it and be sure to work at your own pace! <BR> <BR> <link>www.youtube.com/watch?v=HOe6AZr98o0&<BR>amp;list=PLe5P3ayTEj7as1XDiI6jh0I0W3NE<BR>FOL23&amp;index=8&amp;utm_source=Jessi<BR>ca+Smith&amp;utm_campaign=fca565ba85-E<BR>MAIL_CAMPAIGN_2016_10_27_COPY_01&amp;u<BR>tm_medium=email&amp;utm_term=0_c2330f6<BR>82e-fca565ba85-345562217 </link> <BR> <BR> <img sr... Tue, 15 Jan 2019 14:12:41 EST QFC 1/14 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70789733 Hello all! <BR> I guess I should have posted this prior to going to the doctor this morning. Who knew I'd get home so late? Today's challenge is cardio. So get in at least 15 minutes of what moves you(so to speak) Have an awesome day my friends! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/71b8b582-e538-4641-9f9c-f0814d2e7170.jpg"> Mon, 14 Jan 2019 13:26:41 EST QFC 1/10 Walk, Strength, & Stretch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70770126 Hi everyone, <BR> Today's challenge is just the thing before you embark on your weekend. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=8H8iIi17WTU&<BR>amp;index=4&amp;t=35s&amp;list=PLe5P3a<BR>yTEj7aejY9MC8-0S6oTqx5j0aGK </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a41a233f-7b95-4459-92f8-451a0ba6c555.jpg"> Fri, 11 Jan 2019 12:11:51 EST QFC 1/10 Barre Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70763679 Hello team! <BR> Today's challenge is designed to give you a shakey, quakey feeling in your legs. I know you can do this because you are STRONG! make today an awesome one! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_lowimpact_barre_moves_you_can_do_<BR>anywhere </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/dfbca4d6-cdeb-45b4-a6d5-959ff13233cf.jpg"> Thu, 10 Jan 2019 13:31:54 EST QFC 1/9 REFIT Dance & Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70755995 Hello team! <BR> It's chilly down here today but we have plenty of sunshine. I have a doctor's appointment this afternoon. Just routine. <BR> Today's challenge is a REFIT video I'm sure you'll enjoy! Have fun with it and enjoy your day! <BR> <BR> <link>www.youtube.com/watch?v=sKk3gOdVWoo&<BR>amp;mc_cid=6bf324f274&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/105a8a1d-83fe-45f1-a7e0-80a2b61c14d5.jpg"> <BR> <BR> Wed, 9 Jan 2019 13:37:27 EST QFC 1/8 Ab Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70749169 Hi team, <BR> I hope this finds you doing well. Today's challenge is an Ab Workout with Coach Nicole. Have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/570b7785-adc6-4afe-bbc3-558aa2bdb2e6.jpg"> Tue, 8 Jan 2019 13:07:08 EST QFC 1/7 Cardio Kick http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70742548 Hell team! <BR> I have no idea what happened to our sunshine. It's getting to the point that you can't trust the weatherman anymore. The temps are nice though. We're in the high 60's. <BR> Today's challenge is a Cardio Kick workout with Coach Nicole. I hope you enjoy it. Have a great day everyone! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=80 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/58dae8ba-e964-43c3-83b1-b60edbf1057e.jpg"> Mon, 7 Jan 2019 13:26:15 EST QFC 1/4 HIIT Cardio Workot http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70721906 Hello team! <BR> It's chilly down here, but the sun is shining, so it's not too bad out there! <BR> <BR> Today's challenge is a HIIT workout for beginners. I hope you enjoy it. Have a great day everyone! See you on Monday! <BR> <BR> <link>www.youtube.com/watch?v=WUBXMGLafZ0&<BR>amp;t=149s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a5157772-dbf8-4bf8-855c-eb77184586d7.jpg"> Fri, 4 Jan 2019 13:48:36 EST 1/3 Arm and Shoulder Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70715407 Hi team! <BR> It's a rainy down here. I hope your weather is much better. Today's challenge is an upper body workout with Coach Nicole. Enjoy and have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=39 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/16e0364f-281e-4099-984a-85b10dbcab92.jpg"> Thu, 3 Jan 2019 13:22:52 EST QFC 1/2 CORE WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70707883 Hello team! <BR> For today's challenge we'll work on our core with the help of Coach Nicole! Enjoy and don't forget to have a great day today! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=54 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0eaa5130-29bd-4759-b7ee-0b852f251c5a.jpg"> Wed, 2 Jan 2019 13:57:46 EST QFC 1/1 Lower Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70698857 Hello everyone, <BR> Hopefully your legs aren't too worn out from yesterday. If so, take a break and do an upper body workout, or a rest day. Today's challenge is a Lower Body workout with our favorite, Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=41 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5e742e25-931c-4d74-b0f3-2f93843c0001.jpg"> <BR> <BR> Have a great day!!! Tue, 1 Jan 2019 11:01:17 EST 12/31 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70693692 Hi everyone! <BR> I hope you had a very nice holiday. It's time to get off our tushies and bet moving again! It's your choice but make sure you move for AT LEAST 15 minutes sometime today. Wlak, run, dance, etc. and by all means have FUN! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/85cbb974-976e-43b5-b955-c0846678f424.JPG"> <BR> <BR> See you next year! Mon, 31 Dec 2018 13:18:35 EST 12/21 Arm-Sculpting Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70641158 Hello team, <BR> The weather is cool but beautiful here on on the Gulf Coast. I won't be venturing out in it though. I'm dealing with a nasty sinus infection. My doctor called in 2 scripts for me this morning that she said should knock it right out. <BR> <BR> Today's challenge is a 10-minute dumbbell workout from the Livestrong site. <BR> <BR> <link>www.livestrong.com/article/1011596-1<BR>0minute-armsculpting-workout/?utm_sour<BR>ce=newsletter&amp;utm_medium=email&amp<BR>;utm_campaign=1... Fri, 21 Dec 2018 13:10:27 EST 12/20 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70636235 Hello everyone, <BR> Today's challeneg is a short 8-minute Cardio Interval Workout with Coach Nicole. Have an awesome day today! <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/videos-detail.asp?video=40&amp;utm_so<BR>urce=sparkpeople&amp;utm_medium=email&<BR>amp;utm_campaign=best-of-sparkpeople&a<BR>mp;utm_content=F1 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/68ebd2df-92fa-4110-936b-dae2cb3d6b06.jpg"> Thu, 20 Dec 2018 13:17:17 EST 12/19 Work Out The Kinks http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70631104 Slow down. Take a few extra minutes at mealtime to focus on chewing each bite and recognizing feelings of fullness. <BR> <BR> Lose the guilt. What matters isn't that you fell down, but that instead of staying down, you got back up and started again. <BR> <BR> Rest day! Either take the day off or plan for some light activity. Wed, 19 Dec 2018 14:40:58 EST 12/18 Try Something New http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70625897 Try a new healthy recipe. SparkRecipes has thousands of ideas to get you started! <BR> <BR> Find a weekly check-in buddy. Whether in-person or online, this is someone who will celebrate your victories and give you a kick in the pants when you need it most! <BR> <BR> 20-Minute Dumbbell Workout <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=102 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4fdb9f22-ae49-43d1-ae33-4becc129a437.jpg"> Tue, 18 Dec 2018 16:07:02 EST 12/17 Maintain The Momentum http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70619495 Track your food daily to keep yourself honest about how much you're really eating. A bite here and a taste there can all add up! <BR> <BR> Visualiz how you'll feel on January 1st if you follow through with your plan. You'll be that much closer to reaching your ultimate goal! <BR> <BR> Powerful Interval Workout <BR> <BR> <link>www.youtube.com/watch?v=-30LmvW0S5s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/94a0c2aa-637c-4241-b724-50e1ee20a072.jpg"> Mon, 17 Dec 2018 12:12:48 EST 12/16 Celebrate Your Success http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70613464 Plan for a treat now and then. Just because you're eating healthy doesn't mean you can't make room for the foods you enjoy. <BR> <BR> Make a list of 5 non-scale victories from the past month. The scale shouldn't be your only measure of success. <BR> <BR> Yoga Stretch <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2293&amp;utm_source=s<BR>parkpeople&amp;utm_medium=email&amp;ut<BR>m_campaign=best-of-sparkpeople&amp;utm_content=F1 </link> <BR> <BR> <img src="h... Sun, 16 Dec 2018 10:05:30 EST 12/15 Fight To The Finish Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70608985 Don't skip meals. Even if you're over your calorie budget for the day, it's better to eat something small to keep your metabolism going. <BR> <BR> Make a list of 5 things you're thankful for this holiday season. <BR> <BR> Cardio Kickboxing Workout <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=55 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e99ff24a-5703-4ad8-8094-e1ae6c865923.jpg"> Sat, 15 Dec 2018 13:04:43 EST 12/14 Think It Through Thursday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70604704 If you're going to a party and aren't sure what's being served, bring a healthy dish. You're helping the host and also helping yourself to have at least one option to choose if hunger strikes. <BR> <BR> Start a daily journal to reflect on the ups and downs of your healthy living journey. Sometimes it helps to get your feelings out on paper. <BR> <BR> Bodyweight Strength Workout <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2183 </link> <BR> <BR> <img src="h... Fri, 14 Dec 2018 15:08:39 EST Willpower Wednesday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70592773 Replace oil with applesauce in your favorite banana bread or top you taco with a dollop of Greek yogurt instead of sour cream. There are easys ways to save calories without sacrificing flavor. <BR> <BR> Engage in some positive self-talk. A mental pep-talk may be just be what you need to stay on track. <BR> <BR> Rest day! Take the day off or plan for some light activity. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e3a0c209-2dc0-4256-b165-2d1395145e6d.jpg"> Wed, 12 Dec 2018 11:43:14 EST QFC 12/11 Take It Up A Notch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70589373 Pack an emergency snack in your bag. When hunger strikes, you'll be ready. <BR> <BR> Create a vision collage ootlining what you want to accomplish. It's a powerful tool to help you visualize your future and make your goals a reality. <BR> <BR> Go for a walk before/after dinner. Contemplate what you did well on today and what you can do to make tomorrow even better! <BR> <BR> <BR> <BR> Tue, 11 Dec 2018 19:11:25 EST QFC 12/10 Make A Change Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70582903 Hello everyone! <BR> We've got gorgeous but cool weather down here. I hope your's isn't too bad. <BR> <BR> Make A Change Monday <BR> <BR> Drink more water. Sometimes that extra glass can keep you from snacking between meals. <BR> <BR> Learn from your mistakes. No one is perfect, so figure out how to prevent it from happening next time and move forward. <BR> <BR> Zero-Equipmant Cardio Workout <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=a_quick_zeroequipment_cardio_worko... Mon, 10 Dec 2018 16:18:42 EST QFC 12/9 Stretch It Out - Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70576904 Hello team, <BR> Now what on earth is she posting about today? YOGA! <BR> <BR> Stretch It Out Sunday <BR> <BR> Be sure to get your 5-9 servings of fruits and vegetables today. Note how that makes you feel and if it helps you avoid temptation. <BR> <BR> Give yourself a pep talk. Take a deep breath and recognize all the positive things you've done this week. <BR> <BR> Yoga Length and Strengthen <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=169 </link> <BR> ... Sun, 9 Dec 2018 14:18:58 EST QFC 12/8 Smart Substitutions Saturday Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x70571405 Hi team! <BR> I sure hope you're enjoying your weekend so far. We're got rain and high winds here today. Our temps will be dropping throughout the day as well. <BR> <BR> Been craving one of your favorite foods lately? Find a healthy substitution or plan for a smaller portion in your calorie budget. <BR> <BR> Create a plan for getting back on track if you fall off the wagon. Don't let one small slip-up derail all of your hard work. <BR> <BR> Low-Impact HIIT Cardio Workout <BR> <BR> <li... Sat, 8 Dec 2018 13:35:30 EST QFC 12/7 Focus On The Basics http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70566496 Hello everybody! <BR> My post from yesterdadisappeared into cyber space. So sorry about that. Today we are going to <BR> <BR> Focus On The Basics <BR> <BR> Plan your meals ahead today. Tonight, reflect on whether or not they helped you stay on track. <BR> <BR> Set 2-3 small goals to work toward over the next week. Small changes can create the momentum for big results. <BR> <BR> Full-Body Time-Saving Strength Workout: <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_fullbo... Fri, 7 Dec 2018 13:03:02 EST QFC 12/5 Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70552453 Hello team! <BR> So very sorry for this late in the day challenge. I want you to take a nice walk before/after dinner. Maybe browse an area decorated for the holiday. Or go window shopping. There's nothing wrong with a little shopping either! Enjoy your evening whatever you decide to do with it! Wed, 5 Dec 2018 18:29:51 EST QFC 11/29 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70511706 Hi Team, <BR> I'm so sorry for being MIA. I'm actually not feeling much better. But...ce la vie! For today's better late than never challenge we'll do a Spark video with everyone's favorite Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=96 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f6bf02b1-d6ba-4745-bd71-3d2c84301fc1.jpg"> <BR> <BR> Have a great day everyone! Thu, 29 Nov 2018 14:18:58 EST QFC 11/27 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70500594 Hello team, <BR> I'm dealing with a headache and nausea today, but I'll survive. Today's challenge is a fun video from the Refit gang. Enjoy and have a great day! <BR> <BR> <link>www.youtube.com/watch?v=MlBM9hVPECs </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c4afb5b8-381e-4f75-bdd6-565aff0a779c.jpg"> Tue, 27 Nov 2018 14:54:35 EST QFC 11/26 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70492267 Good morning team! <BR> I hope ya'll had a wonderful holiday weekend! Today's challenge is... You guessed it! Cardio! I don't care how or what you do, just get up and MOVE! Have an awesome day today! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/01e6f289-1f2f-46ab-830e-0dc7c1908de5.jpg"> Mon, 26 Nov 2018 08:21:24 EST QFC 11/22 Turkey Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70473067 Hello team, <BR> Since most of your will be celebrating with family and friends today And tomorrow you'll be hitting the stores for those bargains, there's no challenge for today and tomorrow. However, I do suggest that you take a walk prior to and after the feast.Try not to eat too much! Remember it's about being together and enjoying each other's company, NOT the meal itself! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/809fb80d-d83f-454e-949d-4188dfd4ee1a.png"> Thu, 22 Nov 2018 12:08:40 EST QFC 11/21 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70467827 Hello team, <BR> I hope you're all doing well today! Today's challenge is a Refit video, so enjoy! <BR> <BR> <link>www.youtube.com/watch?v=OACb10-v0EE&<BR>amp;mc_cid=ed644bc3f9&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/276bcd6a-c84e-418c-9b0e-10d12a6767c1.jpg"> Wed, 21 Nov 2018 12:27:59 EST QFC 11/20 Arm Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70462704 Hello team, <BR> So sorry! I was at the doctor's office and they were really packed! Everything was good she said. She's new to me so I was a bit nervous at first, but I like her. <BR> <BR> Today's challenge you may have seen in your email today. Sculpting strong sexy arms with Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=43&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=exercise-of-the-day </link> <BR> <BR> <img ... Tue, 20 Nov 2018 15:32:19 EST QFC 11/19 Fee Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70457620 Hello everyone, <BR> I hope you had an enjoyable weekend. Today's challenge is misleading, it's not exactly a free day, because you can do as you choose. With that said, I was reading an Spark article that I thought would be good for all of us to read. There's nothing wrong with making sure we're what we can, where we can, and how we do it in a proper way. With that here's your challenge for today: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1044 </link> <B... Mon, 19 Nov 2018 16:20:16 EST QFC 11/16 20 minute workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x70440822 Hello team, <BR> I woke up with another headache so I took my Tylenol and laid back down. Of course, I overslept and that didn't do either one of us any good. At least the sun is shining, the skies are blue, and it is Friday. So let's make it a great one! <BR> Today's challenge is a 20 minute hotel room workout but that doesn't matter. We workout whenever and wherever we can, right? <BR> <BR> <link>www.livestrong.com/slideshow/1011243<BR>-20minute-hotelroom-workout/ </link> <BR> <... Fri, 16 Nov 2018 14:08:03 EST QFC 11/15 Stretches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70435632 Hi team, <BR> For today challenge let's do some stretches. <BR> <BR> <link>https://www.sparkpeople.com/blog/blo<BR>g.asp?post=8_hip_flexor_stretches_and_<BR>exercises_for_healthy_hips </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0ca819d9-0da4-4a80-8de7-6a6139e5d61a.jpg"> Thu, 15 Nov 2018 15:25:15 EST QFC 11/14 Full Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70429316 Good morning team, <BR> It's a bit on the chilly side here today. Still no sun, but it SHOULD be making a reappearance sometime time tomorrow. Meanwhile, it's still grey skies. We have a freeze warning for the overnight hours but that's old news for some of you in the northern states. However, I live along the Gulf coast, not so old or good news to us. Enough complaining, right? Just get off your fat butt and MOVE IT. You'll warm up in no time. <BR> <BR> Today's challenge is a Barre full b... Wed, 14 Nov 2018 12:52:12 EST QFC 11/13 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x70421837 Good morning! <BR> Today's challenge is a Refit Dance/Exercise video that I know you'll enjoy. Have an awesome day today! <BR> <BR> <link>www.youtube.com/watch?v=-pgUeziFMxM </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2c6baebd-bb4a-4e30-9548-ef0effd9b02a.jpg"> Tue, 13 Nov 2018 07:33:31 EST QFC 11/12 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70417503 Good morning! <BR> I hope you had a great weekend. We're under a tornado watch . We have a nasty thunderstorm overhead right now. My furbaby is barking at the thunder coz she hates thunderstorms. I can't say that I blame her. <BR> <BR> Today's challenge is a cardio workout with Petra. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=7f3OXG2UEb8&<BR>amp;t=85s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/42945122-3282-4354-a150-085e1a50aa45.jpg"> <BR> ... Mon, 12 Nov 2018 12:11:19 EST QFC 11/9 Cardio Kick http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70400326 Good morning! <BR> We've got some cold wet weather on the way. I don't mind the cold, but they can keep the wet! <BR> Today's challenge is Cardio Kick with Coach Nicole. Enjoy and have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=80 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ecc039ef-de0d-4583-990c-1abbd5b9b589.jpg"> Fri, 9 Nov 2018 09:23:42 EST QFC 11/8 Fat Blasting Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70395576 Hello everyone! <BR> For today's challenge we're doing Victoria Secret: Fat Blasting Workout. Enjoy and have a great day! <BR> <BR> <BR> <link>www.youtube.com/watch?v=PWEdJRRndkQ </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/7c7d1066-ce4a-4068-89e1-885502a1e1e9.jpg"> Thu, 8 Nov 2018 12:27:17 EST QFC 11/7 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70389390 Good morning! <BR> I hope this finds you doing well. Today's challenge is a new Refit video. I hope you enjoy it! <BR> <BR> <link>www.youtube.com/watch?v=l_F-gokut5E&<BR>amp;mc_cid=50cc456948&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/7276f38a-0eda-4008-93f9-372adbdc344e.jpg"> Wed, 7 Nov 2018 11:53:09 EST QFC 11/6 Check this out http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70383877 Hi team! <BR> Your challenge for today is to check out this challenge a fellow Sparker posted. It's totally up tp you if you'd like to join. No pressure here! Have an awesome day! <BR> <BR> <link>shrinksession.com/challenge-w elcome/ </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cd5190a1-614f-4d33-9e01-b9ead099951c.jpg"> Tue, 6 Nov 2018 13:00:56 EST QFC 11/5 Cardio! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70378006 Hello team! <BR> I hope you enjoyed your weekend. Mine was a bit out of the ordinary, but I'll save you the details. Today's challenge is cardio. Walk, jog, run, dance, etc. Whatever your heart desires. I'm walking for mine today. I already got 60 minutes in. Have an awesome day! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/168d37a6-695c-414e-a6aa-1499a7b919c2.jpg"> Mon, 5 Nov 2018 14:23:19 EST QFC 11/2 Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70360095 Good morning! <BR> I just lost my lengthy post so I'm just gonna give you today's challenge. I hope you have a great day and a relaxing and restful weekend! <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/videos-detail.asp?video=27&amp;utm_so<BR>urce=sparkpeople&amp;utm_medium=email&<BR>amp;utm_campaign=exercise-of-the-day </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d882bc24-ddce-4dba-8706-16a131a91b32.jpg"> Fri, 2 Nov 2018 11:35:53 EST QFC 1/11 Brisk Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70353240 Hi team, <BR> We've got rain down here today and possibly some severe weather with it. So today's challenge is an indoor 1 mile walk with Leslie Sansone. Don't forget to have an awesome day! <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8&<BR>amp;t=191s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a229c592-1c8c-41c1-a121-f2ba089213a0.jpg"> Thu, 1 Nov 2018 10:30:46 EST QFC 10/31 Halloween Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70347306 Hello team! <BR> MUAAAAAHHHHHHHHA! Are you ready for the little ghosts and goblins coming out tonight? Then today's challenge is for you! That is if you dare...MUAAAAAHHHHHHA! <BR> <BR> <link>https://www.sparkpeople.com/blog/blo<BR>g.asp?post=ding_dong_turn_halloween_in<BR>to_a_caloriebusting_workout&amp;utm_so<BR>urce=sparkpeople&amp;utm_medium=email&<BR>amp;utm_campaign=best-of-sparkpeople&a<BR>mp;utm_content=F1 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/39c... Wed, 31 Oct 2018 12:29:44 EST QFC 10/30 More Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70341323 Hello team! <BR> I'm so sorry for dropping the ball. I won't go into why. Today's challenge is to do more cardio. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0260b0a3-dd71-4c8d-818b-1f606b69e344.jpg"> Tue, 30 Oct 2018 12:57:09 EST QFC 10/29 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x70334452 Good morning! <BR> Today's challenge is cardio! Do what you like, whether it be walking, running, or dancing. Just DO it! You know it'll make you feel awesome! Have a great day!!! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e0a85720-7213-45e5-b348-cba7fc3e9435.jpg"> Mon, 29 Oct 2018 10:05:35 EST QFC 10/26 Fast Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70318754 Hello team, <BR> Today's challenge is pretty easy. So enjoy and have a great finish to your day! I'll see you on Monday! <BR> <BR> <link>https://www.youtube.com/watch?v=QAnL<BR>1nwnHX8&amp;t=3s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2d8ca1e2-b812-418f-8a48-f18550b9ba8b.jpg"> <img src="http://photosaws.sparkpeople.com/guid/9c575220-b3f0-4c92-8e9e-290fb3fbd884.jpg"> <BR> <BR> Fri, 26 Oct 2018 15:54:05 EST QFC 10/25 Core http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70312423 Hello team, <BR> evening Today's challenge is another Fitness Blender video. As always, modify where needed and have a great afternoon and evening! <BR> <BR> <link>www.fitnessblender.com/videos/pilate<BR>s-abs-and-obliques-workout-26-minute-f<BR>itness-blender-online-pilates-class </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a6be8de9-cede-416d-83fa-f7f60fcb7e7f.jpg"> Thu, 25 Oct 2018 13:36:11 EST QFC 10/24 Butt & Thigh Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70304669 Hello team! <BR> We're enjoying rainy weather down here. They say we should have a break this coming weekend. We'll see... Today's challenge is a Butt &amp; Thigh workout from Fitness Blender. Remember to modify where necessary and have an awesome day! <BR> <BR> <link>https://www.fitnessblender.com/video<BR>s/fat-burning-cardio-and-butt-and-thig<BR>h-workout-advanced-and-low-impact-modi<BR>fications </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/6a7406ce-ce64-4e75-... Wed, 24 Oct 2018 09:23:56 EST QFC 10/22 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70294764 Hello team, <BR> I had some lab work done this morning. I already got some cardio in, but there's always room for more, right? So walk, run, dance, etc. whatever it is you'd like to do for at least 15 minutes! Have an AWESOME day today no matter what you do. And always remember to smile, you never know whose might need one! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f6c07491-cd67-4f26-b4a2-b4c85d1fa53b.jpg"> <BR> <BR> Mon, 22 Oct 2018 14:00:52 EST QFC 10/19 LOwer Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70277280 Hi team! <BR> I tried posting this earlier and lost it somehow. Today's challenge is a lower body workout from Fitness Blender. <BR> <BR> <link>https://www.fitnessblender.com/video<BR>s/pilates-abs-butt-and-thighs-workout-<BR>low-impact-pilates-workout-with-daniel<BR>-and-kelli </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/dd2833db-2392-4d66-927e-d835d78dea00.jpg"> Fri, 19 Oct 2018 12:49:42 EST QFC 10/18 Upper Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70271625 Good morning! <BR> For today's challenge we're gonna do a Fitness Blender video <BR> <BR> <link>https://www.fitnessblender.com/video<BR>s/upper-body-active-stretch-workout-ar<BR>ms-shoulder-chest-and-back-stretching-<BR>exercises </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cf20ca91-babf-4a8f-9ccb-891547d6ac26.jpg"> Thu, 18 Oct 2018 11:23:18 EST QFC 10/17 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70266407 Hello everyone, <BR> It a grey and dreary looking day out there today. Here's a little something to help brighten it up a little. <BR> <BR> <link>https://www.youtube.com/watch?v=_7V8<BR>QhdwwoI&amp;mc_cid=cd77fed05f&amp;mc_e<BR>id=de39ea8d5b </link> <link>https://www.youtube.com/watch?v=_7V8<BR>QhdwwoI&amp;mc_cid=cd77fed05f&amp;mc_e<BR>id=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e450c734-f803-49b8-aae5-faa152250ddb.png"> Wed, 17 Oct 2018 13:38:33 EST QFC 10/15 Dumbbell workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70260408 Hello team, <BR> Today's challenge is a 20 minute dumbbell workout with Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=102 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ce3f7b7c-9d0f-4c70-8f7a-32d2f97fa3e3.jpg"> <BR> <BR> Tue, 16 Oct 2018 13:16:42 EST QFC 10/15 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70254491 Hello everyone! <BR> If you haven't haven't had a chance to do it yet, let's work some of the weekend off with some cardio. It doesn't matter what you do whether it's walking, running, or dancing. JUST DO IT! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0a448afe-cc05-41da-8dac-ec8f371441f6.jpg"> <BR> Mon, 15 Oct 2018 13:40:55 EST QFC 10/12 Kickboxing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70235276 Good morning! <BR> I hope you're all doing well! Today's challenge is kickboxing with Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=55&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=exercise-of-the-day </link> <link>https://www.sparkpeople.com/resource<BR>/videos-detail.asp?video=55&amp;utm_so<BR>urce=sparkpeople&amp;utm_medium=email&<BR>amp;utm_campaign=exercise-of-the-day </link> <BR> <BR> <img src="http://phot... Fri, 12 Oct 2018 09:15:41 EST QFC 10/11 Walk and Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70231004 Hi everyone, <BR> Today's challenge is a Walk and Talk video with Jessica Smith. I hope you enjoy it. <BR> <BR> <link>https://www.youtube.com/watch?v=89Su<BR>Ivkbees </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5551ff55-4625-40a1-a12f-04a633af3848.jpg"> Thu, 11 Oct 2018 12:43:30 EST QFC 10/10 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70224368 Hi team, <BR> Today's challenge is an upper body workout with Coach Nicole. What's nice about this one is you do it from a chair! Have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=39 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8ef106cb-5dee-4faf-999f-edf8abc357e1.jpg"> Wed, 10 Oct 2018 11:41:30 EST QFC 10/9 Ab Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70218608 Hello team, <BR> Today's challenge is an ab workout with Coach Nicole. Please forgive me if I don't do this one today. The tummy is still a bit sensitive. Have a great day! <BR> <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=101 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b1de1717-97e9-44a1-a592-29d24d85a69e.jpg"> Tue, 9 Oct 2018 12:41:11 EST QFC 10/8 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70213767 Hi everyone, <BR> I don't know what's going on with me, but I'm sick. I can't keep anything down. It started yesterday, so hopefully within the next 24 hours, it'll be gone. <BR> <BR> Today's challenge is cardio. Of course I know many of you have already done some form of exercise. I'll try and get something done myself, but I need to go lay down again <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d840cea3-268e-4c51-ba71-a77fac86ccc4.jpg"> <BR> <BR> Mon, 8 Oct 2018 17:14:33 EST OFC 10/5 Lower Intensity Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70195530 Hello team! <BR> I hope you're having a great day! Today's challenge is dealing with lower intensity exercise. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2103&amp;utm_source=s<BR>parkpeople&amp;utm_medium=email&amp;ut<BR>m_campaign=exercise-of-the-day </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/18d24d99-31ed-440a-b5cc-4514e78fe8e5.jpg"> Fri, 5 Oct 2018 14:30:53 EST QFC 10/4 Seated Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70190064 Hello team! <BR> Today's challenge is a Seated (chair) Yoga workout. I hope you enjoy it. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c58b589f-33b9-4259-93c8-cff8526c6e34.jpg"> Thu, 4 Oct 2018 14:34:47 EST QFC 10/3 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70184160 Hi everyone, <BR> So sorry for being MIA. Today's challenge is a Refit one. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=42I1K0a3x-A&<BR>amp;mc_cid=59eeaed95a&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/240b8b84-e19e-47de-a481-8b779a0bcce1.jpg"> Wed, 3 Oct 2018 14:24:36 EST QFC 9/28 Yoga Routine http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70155275 Hello everyone! <BR> I hope you're having a great day so far! We're enjoying another soggy day! I hope you enjoy this routine. <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/videos-detail.asp?video=27&amp;utm_so<BR>urce=sparkpeople&amp;utm_medium=email&<BR>amp;utm_campaign=exercise-of-the-day </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/09dc04bb-c831-4fd9-ba7d-5bf073b22e14.jpg"> Fri, 28 Sep 2018 13:13:14 EST QFC 9/27 Kickboxing Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70148411 Good morning! <BR> I trust this finds you doing well. Today's challenge is kickboxing with Coach Nicole. So have fun and have an awesome day today! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=55 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cb98655c-bd69-4f51-8aaa-6eba3d390af7.jpg"> Thu, 27 Sep 2018 07:08:35 EST QFC 9/26 Abs Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70145261 Hello everyone! <BR> It's a rainy day down here in the South. I just wish it were ahead of a cool front! But nope! For today's challenge we're going to do an abs workout. Don't forget to do what you can or substitute where necessary, but by all means, have FUN! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=carve_out_5_minutes_of_your_day_for<BR>_this_tough_abs_workout </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d024764f-ee77-4b78-890b-d035a7f7824c.... Wed, 26 Sep 2018 12:51:10 EST QFC 9/25 Towel Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70139879 Hello team! <BR> Today's challenge is the Towel Workout! Have fun with it and enjoy your day! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=the_towel_workout_makes_toning_easy<BR>&amp;utm_source=sparkpeople&amp;utm_me<BR>dium=email&amp;utm_campaign=best-of-sp<BR>arkpeople&amp;utm_content=F1 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0f05fad4-f311-41c3-90a4-2e7ce5483b4d.jpg"> Tue, 25 Sep 2018 14:36:41 EST QFC 9/24 Buns & Thighs Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70132755 Good morning! <BR> I trust you all had a wonderful weekend! Mine wasn't anything to write home about. But here we are with a brand new week ahead of us! Today's challenge is focuses on the lower body, particularly our buns and thighs. So enjoy! <BR> <BR> <link>www.youtube.com/watch?v=BcE7ajlFO-A&<BR>amp;index=1&amp;list=PLe5P3ayTEj7aejY9<BR>MC8-0S6oTqx5j0aGK </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d1027952-a9e8-4b27-abac-6862de2e8c5a.jpg"> Mon, 24 Sep 2018 10:35:41 EST QFC 9/21 Burn More Calories http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70118831 Hi everyone! <BR> It's hard to believe that it's Friday already. I hope you have some great plans for the weekend! <BR> Today's challenge is just an article to read to help us burn more calories when we exercise, and who doesn't want that? Enjoy the rest of your day and your weekend, and see you on Monday! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2241 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1eae471a-2651-4892-aaee-52f6e0d6caed... Fri, 21 Sep 2018 17:02:57 EST QFC 9/20 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70112738 Hi everyone, <BR> It's nice and hot down here in my location. I seriously can't wait until we get cooler temps! Today's challenge is the core workout with Coach Nicole. Have a great day day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4f7e2789-a79d-40b2-ab7f-076a0f03da42.jpg"> Thu, 20 Sep 2018 13:07:32 EST QFC 9/19 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70106877 Hi everyone, <BR> So far, so good today. Hopefully I won't get to feeling bad as the day goes in as I have been doing. You should have a blast with this one! And as always, have a great day!!! <BR> <BR> <link>www.youtube.com/watch?v=enuQ-pzHxgE&<BR>amp;mc_cid=6b8c85e3a9&amp;mc_eid=de39e<BR>a8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f027726c-309a-4301-95a5-71191acd6eda.jpg"> Wed, 19 Sep 2018 11:11:11 EST QFC 9/18 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70102067 Hi everyone, <BR> I'm so sorry but I seem to not be able to function properly today. So today's challenge is left to you. A core workout in what ever form you want it. Dancing, walking or running. The sky's the limit. Have a great day! Tue, 18 Sep 2018 15:15:02 EST QFC 9/17 Combat Life's Aches & Pains http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70096816 Hello team, <BR> I hope this finds you well and rested from the weekend! I'm not doing too well. But I'll get over it. I found this article helpful and hope you will too. It has some workouts that can be useful in day to day life. Have a great day everyone! <BR> <BR> <link>httpswww.sparkpeople.com/resource/fi<BR>tness_articles.asp?id=2243&amp;utm_sou<BR>rce=sparkpeople&amp;utm_medium=email&a<BR>mp;utm_campaign=exercise-of-the-day </link> <BR> <BR> <img src="http://photosaws.sparkpeop... Mon, 17 Sep 2018 16:06:11 EST QFC 9/14 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70080317 Hi ladies, <BR> Today's challenge is a core workout with Coach Nicole. I pray all those in the path of Florence be safe and please exercise discernment in your choices. Sometimes we think we're out of harm's way only to put ourselves closer to it. Have a great weekend everyone! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/6225823c-1932-400e-afe6-cc17ce27e475.jpg"> Fri, 14 Sep 2018 11:36:03 EST QFC 9/13 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70075209 Hello everyone, <BR> Just an easy upper body routine with Coach Nicole today. You can even do this in your work space! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=39 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0665d403-679f-4d4f-88da-a536ae566a45.jpeg"> Thu, 13 Sep 2018 11:14:12 EST QFC 9/12 Refit Dance/Exercise http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70070765 Hi everyone, <BR> I hope you enjoy this video from Refit Revolution. <BR> <BR> <link>https://www.youtube.com/watch?v=RMlt<BR>xU8ttko </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/25eb1bc1-db97-4a81-b019-9b961b0109f7.jpg"> <BR> <BR> Wed, 12 Sep 2018 15:54:40 EST QFC 9/11 Busy vs. Happiness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70065422 Hi everyone, <BR> I hope you're all doing well today and that no one is in harms way from Florence. Living in southern Louisiana, I'm pretty familiar with what these storms are capable of. So if you're asked to evacuate, please do and please be careful when doing so. I wouldn't wish this on my worst enemy. <BR> <BR> With that said, today's challenge is a simple walk and talk with Jessica Smith. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/6beae031-ad8b-4249-adef-af244dd7ff0... Tue, 11 Sep 2018 16:19:25 EST QFC 9/10 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70060564 Hi everyone, <BR> I hope you were able to get some cardio in today. If not, you still have time. Remember, it doesn't matter what you do, just DO it! Have an awesome day! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/73683d97-1e1f-4986-8de8-dc9fa06e5181.jpg"> Mon, 10 Sep 2018 18:45:42 EST QFC 9/7 Fast Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70038581 Hello Team! <BR> Today's challenge is a 1 mile fast walk with Leslie Sansone. This walk is perfect for those with inclement weather or those with temps above the 90 degree mark. Have a great day and an awesome weekend! <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1e090104-f909-4dd5-ade3-825037333683.jpg"> Fri, 7 Sep 2018 11:51:39 EST QFC 9/6 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70033244 Hi team! <BR> I hope this finds you doing well! Today's challenge is a core workout with Coach Nicole. As always, work at your own pace and ability. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/fbd1f285-38f9-4bc4-8849-31008fccaf57.jpg"> Thu, 6 Sep 2018 14:27:50 EST QFC 9/5 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70026503 Hello everyone! <BR> I hope you're having a wonderful day! Gordon is well on his way inland and we didn't even get the rain bands that they predicted! It's a pretty day down here, just a bit on the warm side. <BR> Today's challenge is an upper body workout with Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?list=PLe5P3ayT<BR>Ej7aejY9MC8-0S6oTqx5j0aGK&amp;v=CP59f4<BR>L0Cbo </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4f3bed02-607f-44d6-845f-332603f2238b.jpg"... Wed, 5 Sep 2018 13:31:36 EST QFC 9/4 Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70020715 Hi ladies, <BR> So sorry that I'm off to a very late start. You can always do this another day if you like. This is a lower body burn with Jessica Smith. As always, work at your own pace. <BR> <BR> <link>www.youtube.com/watch?time_continue=<BR>7&amp;v=LAzPKNdXn0Q </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/0692a3d8-1842-4e8d-b3b8-7cc762b40816.jpg"> <BR> <BR> The immune system can be stimulated with a single session of 20 minutes of moderate exercise, which prod... Tue, 4 Sep 2018 16:23:00 EST QFC 9/3 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x70012175 Hello ladies, <BR> It's cardio Monday again which means you get to pick your poison, whether it be walking, running, dancing, or some other form of cardio, have fun while you're doing it! I hope you enjoyed a relaxing weekend! Some of you are enjoying an extended one due to the holiday. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/67f419da-fe5e-4c06-9a71-b303ddfe9b2b.jpg"> <BR> <BR> <link>https://www.youtube.com/watch?v=emIS<BR>bPNW4MY&amp;list=RDemISbPNW4MY&amp;t=287 </l... Mon, 3 Sep 2018 10:03:14 EST QFC 8/31 Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69992209 Hello ladies! <BR> I hope you're all doing well today. My girls and GC are going to a local festival here on Saturday. I hope they'll stop by for a visit while they're here. For today's challenge we're going to do 2 videos, or you can just do one of them. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=41&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=best-of-sparkpeople&amp;utm_content=F1 </link> <BR> <BR> <link>www.sparkpeople.com... Thu, 30 Aug 2018 21:34:46 EST QFC 8/30 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69986889 Hello ladies, <BR> So sorry for the lack of a post today. I've been out and about most of the day. My dog Sassy, wasn't too happy about it, that's for sure! It stormed while I was out and she hates them! Today's challenge is an upper body workout walk with Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?v=LJziFx65g-s&<BR>amp;t=241s&amp;index=2&amp;list=PLe5P3<BR>ayTEj7ZKkJ-BrGtXxMi_8bDXC2N3&amp;utm_s<BR>ource=Jessica+Smith&amp;utm_campaign=1<BR>0b9fa4d0a-EMAIL_CAMPAIGN_2016_10_27_CO... Wed, 29 Aug 2018 23:18:58 EST QFC 8/28 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69976258 Hi ladies, <BR> Today's challenge is a core workout with Coach Nicole. I'm accompanying a friend today out of town for a doctor's appointment. Have a great day everyone! <BR> <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=101 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/45b7950c-ce8c-4811-818b-e967a6927efa.jpg"> Tue, 28 Aug 2018 08:27:44 EST QFC 8/27 Cardio Monday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69971254 Hello ladies! <BR> I hope you had a fantabulous weekend! Today's challenge is cardio. So that means you get to choose your poison...er workout. So crawl, walk, run, or dance! Don't forget to have an awesome day today! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/90972443-7259-4b08-819c-95c5b0d86f3a.png"> <BR> <BR> Mon, 27 Aug 2018 12:43:16 EST QFC 8/22 Refit Friday http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69952393 Hi team! <BR> A little something to get your weekend started on the right foot, or your left. *giggle* <BR> <BR> <link>www.youtube.com/watch?v=XfvBWQgYwI0 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/9786aa73-3b4d-47a6-ae8e-56be4dfafc31.jpg"> <BR> <BR> Fri, 24 Aug 2018 12:00:00 EST QFC 8/22 Hip Flexor Exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69939723 Hello! <BR> I hope you're all doing well! Today's challenge deals with our hip flexors. Don't know what that is? Not to worry, you will. Have a great day!!! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=8_hip_flexor_stretches_and_exercise<BR>s_for_healthy_hips </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8032a505-51e5-4c36-9f5a-851723844445.jpg"> Wed, 22 Aug 2018 13:07:42 EST QFC 8/21 Yoga Poses http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69929696 Hello team! <BR> Today's challenge is Yoga Poses for Runners. I know that all of you aren't runners but these are beneficial even if you're not a runner. Have a great day everyone! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1578 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/757cfa1b-824d-4207-a49f-e4287f3d95da.png"> Mon, 20 Aug 2018 22:04:22 EST QFC 8/20 The Towel Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69922519 Hello everybody, <BR> I trust ya'll had a great weekend. Mine was quiet but rainy. My DD and GS came by for a nice visit. She brought me a stuffed debonned chicken from their local meat market. These things are AWESOME! She also brought me some yard eggs. I sent her home with some fudge that was calling my name ever since I purchased it. Go me for staying away from it! Lol! <BR> Today's challenge is a ST workout with towels. I hope you enjoy it. have a great day! <BR> <BR> <link>https:... Sun, 19 Aug 2018 19:58:58 EST QFC 8/17 Stay On Track http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69908686 Hi team, <BR> Another walk and talk video with Jessica Smith. Enjoy and have an AWESOME weekend! <BR> <BR> <link>www.youtube.com/watch?v=ac9SxtjtZ_E&<BR>amp;t=434s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b96b4f28-bbfb-4e45-865d-f4ba17f8f9ca.jpg"> Fri, 17 Aug 2018 12:46:47 EST QFC 8/16 Self Care http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69898227 Hi everyone, <BR> Today's challenge is another in the walk and talk series with Jennifer Smith. This one deals with self care. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=kE8peAdOMcc </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f04a3c45-5c6a-477b-a637-d09a21276514.jpg"> Thu, 16 Aug 2018 11:52:20 EST QFC 8/15 The Value of Simplicity http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69889147 Hi everyone, <BR> Today's challenge is another walk and talk video with Jessica Smith. This one deals with simplicity. I hope you enjoy it. <BR> <BR> <link>www.youtube.com/watch?v=p5hxVAmy5cM&<BR>amp;t=29s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3fbbf643-857a-4761-8ebc-75246040d5cc.jpg"> Wed, 15 Aug 2018 15:46:48 EST QFC 8/14 How Accountability Helps With Our Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69883030 Hello everyone, <BR> Today's challenge is another walk and talk video with Jessica Smith. This one deals with accountability and how it can help with our healthy goals. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=YMx8QNklLsI </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/cfdf8b75-b8fe-4e54-85bc-811741e3e046.png"> Tue, 14 Aug 2018 14:42:10 EST QFC 8/13 Love & Appreciate Your Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69861105 Hello ladies! <BR> I hope you had a wonderful weekend! Today's challenge is a walk and talk video with Jessica Smith. This one is directed at our appreciating our bodies. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=GyqedRxruIw&<BR>amp;t=7s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8b0924c9-1aa4-4a84-8d6c-c98d3e377836.png"> Mon, 13 Aug 2018 11:53:33 EST QFC 8/9 Pilates Thigh Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69817193 Hello team! <BR> Today's challenge is also a Pilates workout. This time it's for the thighs. Enjoy! And have an awesome day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=82 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/04bad17c-dcc2-408c-b327-a43fe35b564d.jpg"> Thu, 9 Aug 2018 14:56:55 EST QFC 8/8 Pilates Abs Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69807936 Hi everyone! <BR> I hope you enjoyed yesterday's video. Today's challenge is another Pilates video with Coach Nicole focusing on our abs. Have an awesome day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=96 </link> Tue, 7 Aug 2018 23:51:30 EST QFC 8/7 An Introduction to Pilates http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69805052 Hi everyone! <BR> I don't know if any of you have tried it or not, but today's challenge has to do with Pilates. I hope you enjoy this video with Coach Nicole. Have a great day everyone! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=97 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/94cce327-c18b-48a6-8e42-54ca88e9ccef.jpg"> Tue, 7 Aug 2018 12:39:47 EST QFC 8/6 Belly, Buns, and Thighs! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69798402 Hello ladies! <BR> I hope you had a nice relaxing weekend! Today's challenge is a walk with Jessica Smith. But don't let that fool you, it's a cardio walk to benefit your belly, buns, and thighs! I hope you enjoy it! Have an awesome day everyone! <BR> <BR> <link>www.youtube.com/watch?v=gd9V8pJrMXU </link> Mon, 6 Aug 2018 10:20:12 EST QFC 8/3 Cardio Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69783261 Hi everyone, <BR> I had another bad night, but that's no excuse. Your challenge, should you accept it, is to do this Cardio Workout with Coach Nicole. Have an awesome day and an even greater weekend! I'll 'see' you on Monday! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=38 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/00d7f2e5-0a08-4cb4-b8eb-546d5b436294.jpg"> Fri, 3 Aug 2018 13:45:57 EST QFC 8/2 Back Fat Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69774219 Hello ladies! <BR> Today's challenge is to work on our back fat. I hope this article will be helpful. Take care and have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2274&amp;page=2 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c63cfd12-e283-42b7-80cc-5c9613bb7d6c.jpg"> Thu, 2 Aug 2018 00:44:34 EST QFC 8/1 Trim Your Tummy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69767459 Hi everyone! <BR> It's hard to believe that it's already August 1st! Time sure is flying by. isn't it? For today's challenge we're going to work on our tummies. I don't know about you, but I could use a little help in that area. I hope you enjoy this article. Remember to modify where needed, and have a great day! <BR> <BR> <link>www.womansday.com/health-fitness/wor<BR>kout-routines/advice/g813/tummy-toning<BR>-exercises/ </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/gu... Tue, 31 Jul 2018 23:58:30 EST QFC 7/30 Cardio: Walking http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69756243 Hello ladies! <BR> I hope ya'll had a very lovely weekend. Mine was good, nothing out of the ordinary. I mean, it's just me and my dog, Sassy. And today, we have rain. In fact, that's the forecast for the next few days. So today's challenge is easy peasy. An inside Fast Walk with Leslie Sansone. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8&<BR>amp;t=2s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4afc7cbd-e20b-4a5e-baee-3ace6f6fa77d.jpg"> Mon, 30 Jul 2018 12:59:55 EST QFC 7/27 Low Impact HIIT Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69709343 Hi everyone, <BR> Today's challenge is a Low Impact HIIT. Stay hydrated and have an AWESOME day! <BR> <BR> <link>www.youtube.com/watch?v=NmMjF5MwrSk&<BR>amp;t=6s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/af421419-d2ae-4286-952b-44bbe3cdfe0f.jpg"> Fri, 27 Jul 2018 11:39:26 EST QFC 7/26 Cardio Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69692194 Hello team! <BR> Today's challenge (for those of you that can do this) is a cardio sculpt workout with Coach Nicole. Have a great day everyone! Don't forget to stay hydrated! Thu, 26 Jul 2018 14:09:01 EST QFC 7/25 Arms & Shoulders http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69676317 Hi everyone, <BR> Thank you so much for all your well wishes. I'm doing okay. I sure don't wish what happened to me on anybody! <BR> <BR> Today's challenge is arms and legs, from a chair, no less, with Coach Nicole. Have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=39 </link> Wed, 25 Jul 2018 12:23:50 EST QFC 7/24 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69670445 Hi everyone, <BR> I'm feeling much better today. Since it's so late, your challenge for today is cardio of your choice. I hope you have an AWESOME day. Stay hydrated, PLEASE! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/bd7cc28d-eeee-43a6-af21-c2a177e7fd82.jpg"> Tue, 24 Jul 2018 13:56:13 EST Apology about yesterday... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69670417 I got lightheaded and dizzy, and feeling like I was about to faint (my friend said I actually did) When I started feeling a bit better my friends insisted that I go to the hospital, so I did. The DR said I was dehydrated (how can that be? I drink 8 bottles of water a day) he suggested I drink Gatarade but I asked about the sugar and he said they should have a low sugar one. He also said that my BP was very low. All the other tests(EKG, blood, &amp; sugar) came out fine. They gave me fluids an... Tue, 24 Jul 2018 13:51:14 EST QFC 7/20 Belly Dancing Part 3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69647272 Hello! <BR> Yes, yet ANOTHER belly dancing video! I do hope you're enjoying these! <BR> <BR> <link>www.youtube.com/watch?v=nZQXRIdCc8g </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/ce71e11d-463e-4770-b21e-1b1e4c3961e4.jpg"> <BR> <BR> Have a great day and weekend everyone! See you Monday! Fri, 20 Jul 2018 13:01:12 EST QFC 7/19 Belly Dancing Part 2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69641927 Hi everyone! <BR> I'm glad that you enjoyed yesterday's challenge. Today's challenge is Lesson #2! I'm sure you'll enjoy this one as well. You do realize that this is great exercise for your cores, right? <BR> <BR> <link>www.youtube.com/watch?v=w8xfjJzzhFU </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a6c0585b-f672-4ac6-8204-bb7b04b2780f.jpg"> <BR> <BR> Have a great day!!! <BR> <BR> Thu, 19 Jul 2018 13:58:46 EST QFC 7/18 Belly Dancing! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69636232 <em>524</em> <BR> I figured that everyone has done their exercising for the day since it's 2:32 here in Louisiana. So here's a little fun video. I think you'll enjoy it! <BR> <BR> <link>www.youtube.com/watch?v=iP185UgWM74 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a7257e78-2c7b-46a2-b285-c6384c89e447.jpg"> <BR> <BR> Have an awesome rest of your day! Wed, 18 Jul 2018 15:35:58 EST QFC 7/17 Cardio Your Choice http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69629927 Hi everyone, <BR> I'm having a lousy day here. I didn't mean to be late posting here but, I'm late, AGAIN! The challenge for today is cardio, whatever you like to do. Just do it! And by all means, have FUN! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/f42a4e97-8fef-4b77-9627-6acb90006eb5.jpg"> <BR> <BR> Have a great day! Tue, 17 Jul 2018 15:00:53 EST QFC 7/16 Make Way!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69622810 Good morning! <BR> So sorry this is late but I was soooo tired. I attended a 3 day Convention. It was awesomely wonderful!!! Anyhoo, back to our challenge for today. Dance, dance, DANCE!!! Make way coz you're comin' thru!!! <BR> <BR> <link>www.youtube.com/watch?v=Gqp5tp6KM_4&<BR>amp;t=198s&amp;mc_cid=baa44ec3b9&amp;m<BR>c_eid=de39ea8d5b </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b931f3ad-be5c-47fa-95b6-d2a6ae954b70.jpg"> <BR> <BR> Have an awesome day everyone... Mon, 16 Jul 2018 11:17:42 EST QFC 7/13 Refuel http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69600769 Hi team, <BR> I found this video on the LIVESTRONG website. I get their newsletter every day. While it's a bit long, just do what you can. It's meant to be a recovery video for tired muscles. <BR> <BR> <link>www.youtube.com/watch?v=Fmo-n_P5Ot4&<BR>amp;t=56s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3aec02e3-6b4b-40d0-a64e-6ec22ad11e93.jpg"> <BR> <BR> Have a great day and enjoy your weekend! Thu, 12 Jul 2018 13:56:29 EST QFC 7/12 Improve Your Rear View http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69596767 Hiya everyone! <BR> Today's challenge was listed in a Spark email. I think you'll enjoy it. Don't worry about what you can't do, just do what you can! No pressure here! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2274 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5bd058bc-6bb4-44bb-b665-b1a78e1273f0.jpg"> <BR> <BR> Make it an awesome one! Wed, 11 Jul 2018 22:13:26 EST QFC 7/11 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69578429 Hi everyone! <BR> Today's challenge is cardio. Cardio Kickboxing, that is. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=55&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=exercise-of-the-day </link> Tue, 10 Jul 2018 23:45:29 EST QFC 7/10 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69561596 Hi everyone! <BR> Today's challenge is a core workout with Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=42 </link> <BR> <BR> Have a great day!!! Mon, 9 Jul 2018 22:53:23 EST QFC 7/9 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69553982 Hello everyone! <BR> I hope you enjoyed your weekend. Today's challenge is an upper body workout with Coach Nicole. <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=39 </link> <BR> <BR> Enjoy your day! Sun, 8 Jul 2018 19:17:39 EST QFC 7/6 Lower body ST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69416608 Hello team, <BR> Today we're working on our legs. Do 3 sets of 15 reps of each of the following: <BR> <BR> Standing abductions <BR> Standing adductions <BR> Squats <BR> Lateral lungs <BR> Calf raises <BR> Bridges <BR> <BR> Have a great day! Thu, 5 Jul 2018 23:00:29 EST QFC 7/5 Core ST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69395780 Hello team, <BR> I'm posting from the laundromat this morning. Today we're going to work on our cores. Remember 3 sets of 15 reps of each of the following: <BR> <BR> Lying straight-Lego lights <BR> Crunches <BR> Crunches with test <BR> Dumbbell side Bendis <BR> Seated twists <BR> Reverse Crunches <BR> <BR> Don't forget to warm up prior to doing these! <BR> Have a great day! <BR> <BR> <BR> Thu, 5 Jul 2018 10:33:25 EST QFC 7/4 Let's dance! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69363602 Hello team, <BR> For today's challenge, put on your favorite tunes and DANCE for 30 minutes or more! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/82622e03-f6e1-42e4-989d-d085e6c7c788.jpg"> <BR> <BR> Have a great day! Tue, 3 Jul 2018 22:55:13 EST QFC 7/3 Strength training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69354246 Hello team! <BR> For today's challenge we'll work on our upper body. Do 3 sets of 15 reps of each of the following: <BR> <BR> Bicep Curls <BR> Dumbbell Lateral Raises <BR> Dumbbell Shoulder Press <BR> One Arm Dumbbell Row <BR> Triceps Kick Backs <BR> Close Arm Wall Push Ups <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/fae93033-8d5b-480a-968d-e6f65f292bf2.jpg"> <BR> <BR> Have an awesome day today!!! Mon, 2 Jul 2018 20:43:52 EST QFC 7/1 Go for a walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69346917 Hi team! <BR> Our challenge today is to go for a walk with Leslie Sansone. <BR> <BR> www.youtube.com/watch?v=QAnL1nwnHX8 <BR> <BR> <em>311</em> <em>311</em> <em>311</em> <em>311</em> <em>311</em> <em>311</em> Sun, 1 Jul 2018 21:48:51 EST QFC 6/29/18 Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69329140 Hi team! <BR> Today's challenge is pretty easy. It's yoga, but it's SEATED yoga. Enjoy! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1822 </link> <BR> <BR> Have an awesome day!!! <BR> <BR> Fri, 29 Jun 2018 09:44:00 EST QFC 6/28/18 Cario or ST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69322937 Hello team! <BR> Today's challenge is your choice, just do at least 15 of cardio and 30 of ST. <BR> <BR> Have an awesome day!!! Thu, 28 Jun 2018 13:04:33 EST QFC 6/27/18 Refit Dance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69313772 Hello team! <BR> Today's challenge is a fun one, Refit dance/exercise. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=ePOfwtUlWv0&<BR>amp;mc_cid=3af622b859&amp;mc_eid=de39e<BR>a8d5b </link> Wed, 27 Jun 2018 08:37:53 EST QFC 6/26/18 Go for a walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69308133 Hello team! <BR> Nothing major to do today. Just get outside (or inside) for a walk of at least 15 minutes. Have an awesome day!!! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2c21287a-6049-49e7-a72c-c2ff2e53e31f.jpg"> Tue, 26 Jun 2018 11:16:53 EST QFC 6/25/18 Single Dumbbell Exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69297411 Hello team, <BR> I hope you had an enjoyable Sunday. For some reason it was a sleepy one for me. So I took a nice nap when I got home after lunch. I must have needed it. <BR> Today's challenge is an article on EFFECTIVE single dumbbell exercises along with the exercises themselves. Enjoy! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=2221 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/9ec3a7d2-1251-4266-88ce-89e77fda28ef.jpg"> <BR> <BR... Sun, 24 Jun 2018 20:41:28 EST QFC 6/22/18 Yoga http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69286079 Hello team! <BR> What better way to go into our weekend than yoga! Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=149 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c16101cd-d171-47a7-8f7f-550c910d6ac8.jpg"> Fri, 22 Jun 2018 23:45:02 EST QFC 6/22/18 Champion http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69282251 Hi team, <BR> Nothing major today, just a nice dance/workout. Enjoy! <BR> <BR> <link>youtube.com/watch?v=WBXCPwy702A&amp;<BR>t=21s </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8e130b6d-b70d-4433-89e9-a18efba88b95.jpg"> Fri, 22 Jun 2018 10:05:55 EST QFC 6/21/18 Cardio Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69276348 Hello team! <BR> Today's challenge is a cardio workout with Coach Nicole. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=639 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/89ba10bd-f8c9-43ff-badf-321c9ef40225.jpg"> <BR> <BR> Have a great day!!! Thu, 21 Jun 2018 11:24:49 EST QFC 6/20/18 Kickboxing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69269439 Hello team, <BR> Today's challenge is kickboxing! Join Coach Nicole for this effective workout! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=635 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8c5cd406-fb2b-41d9-837c-d231fd51f228.jpg"> <BR> <BR> Have an awesome day everyone! Wed, 20 Jun 2018 10:32:20 EST QFC 6/19/18 Upper Body Circuit Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69263280 Hello team, <BR> Today's challenge takes all of 20 minutes to do. I hope you enjoy this workout with Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?list=PLe5P3ayT<BR>Ej7aejY9MC8-0S6oTqx5j0aGK&amp;time_con<BR>tinue=22&amp;v=CP59f4L0Cbo </link> <BR> <BR> Have a great day!!! Tue, 19 Jun 2018 13:23:37 EST QFC 6/18/18 Cardio Bootcamp Boogie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69253162 Hi team, <BR> Our challenge today is to get our bodies pumped up and ready to face the day! Jessica Smith has just the thing for that with Cardio Bootcamp Boogie! <BR> <BR> <link>www.youtube.com/watch?v=emVqKNhMXR0 </link> <BR> <BR> Have a great day everyone! Sun, 17 Jun 2018 21:55:25 EST QFC 6/16/18 HIIT Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69242601 Hi Team, <BR> Today's challenge is a HIIT workout with Jessica Smith. Don't worry, it's a low impact workout. <BR> <BR> <link>www.youtube.com/watch?v=GdgnOnaSqUY&<BR>amp;t=99s </link> <BR> <BR> Have a great day! Fri, 15 Jun 2018 23:02:09 EST QFC 6/15/18 Save Time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69239469 Hello team, <BR> This is a nice article about how we can save time with our workouts. And yes, do the workout. Lol! Have a great day! <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=5_fullbody_exercises_that_save_you_<BR>time </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/d8a082ac-60ae-41f4-841b-c21c596ea7c2.jpg"> Fri, 15 Jun 2018 12:33:49 EST QFC 6/14/18 Dance and Be Fit http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69232407 Hello team! <BR> Some of you may remember this workout from the holidays. Butit still works no matter what time of the year is! Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=315 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/45234706-ed09-427e-ac70-fa5ad475a0fb.jpg"> <BR> <BR> Thu, 14 Jun 2018 13:05:54 EST QFC 6/13/18 Walk and Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69226119 Hi team, <BR> I woke up today with a virus. I won't go into details. For today's challenge let's do a new Walk and Talk video with Jessica Smith. Have a great day! <BR> <BR> <link>www.youtube.com/watch?v=d1BTCeCAVyg&<BR>amp;index=3&amp;t=0s&amp;list=PLe5P3ay<BR>TEj7YPnhOvDcMI3LA4jmA_Cx9Q&amp;utm_sou<BR>rce=Jessica+Smith&amp;utm_campaign=dcf<BR>45de016-EMAIL_CAMPAIGN_2016_10_27_COPY<BR>_01&amp;utm_medium=email&amp;utm_term=<BR>0_c2330f682e-dcf45de016-345562217 </link> <BR> <BR> <img ... Wed, 13 Jun 2018 12:19:28 EST QFC 6/12/18 Your hearts desire http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69221120 Hi everyone, <BR> So sorry for not posting today. I'm still trying to sort things in my new place. I have 31 years of our (my DH and I) life yet to go thru. On the upside, I'm getting lots of exercise in but on the downside, my place is just too small! <BR> For today's challenge, it's whatever your heart desires, in the way of exercise, that is! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4d4fbd6d-731e-4d9d-8f21-0a259ca38db1.png"> <BR> <BR> Tue, 12 Jun 2018 16:57:09 EST QFC 6/11/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69214067 Hello team! <BR> I hope you had a lovely, relaxing Sunday. Today's challenge is cardio. Just make sure it's at least 15 min. in duration! <BR> <BR> Have a great day! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4a1c3597-1e2f-420c-ab3f-63b6a9eda0a5.jpg"> Mon, 11 Jun 2018 10:52:25 EST QFC 6/9/18 Squats and lunges! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69201152 Hi team! <BR> For today's challenge, let's do some squats and lunges with Kathy Smith! I can already feel the burn! Have a great day and don't forget, Sunday is a rest day! Fri, 8 Jun 2018 22:47:03 EST QFC 6/8/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69194701 Hello team! <BR> Today"s challenge is cardio. Do what you like, walk, run, swim, etc. Just make sure it's at least 15 min. long! <BR> <BR> Enjoy your day!!! Thu, 7 Jun 2018 21:04:21 EST QFC 6/7/18 Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69192304 Hello team! <BR> Summer is just about here which means it's time for tank tops and bathing suits! So let's work on those arms today! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=660 </link> <BR> <BR> Have yourself an AWESOME day!!! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/9fd14446-d18d-47ed-b5bb-1571b704f7c5.png"> <BR> <BR> Thu, 7 Jun 2018 10:23:47 EST QFC 6/6/18 Cardio your way! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69187708 Hello team! <BR> Fighting nausea and a headache today. No excuses though, right? Today's challenge is Cardio, any way you can get it! Have a great day! Wed, 6 Jun 2018 15:51:04 EST QFC 6/5/18 Target your butt! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69179134 Hello team! <BR> I'm still sore, but I'm working thru it. I was able to do 60 minutes of WATP yesterday. Our challenge for today is to target our butts. You know we could always use a firmer looking butt, right? And who better to show us how, than Coach Nicole? <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1947 </link> <BR> <BR> Enjoy your day! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/540e69fc-ced9-48d0-b494-6506bf87a0ff.jpg"> <BR> <BR> Tue, 5 Jun 2018 09:46:38 EST QFC 6/4/18 Go for a walk! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69174299 Hello team! <BR> I had an accident, but I guess that's no reason not to post a challenge for the day. I am ashamed of my actions. I hope you're all doing well. I'm doing as well as can be expected. <BR> <BR> I was trying to tack something to my bedroom window and down I went onto my back. Sassy came to my rescue, kissing me all over my face. I just laid there petting her and telling her that mama was okay. Well, I was HOPING I was okay. I was worried that I did something to my back, thank... Mon, 4 Jun 2018 14:51:22 EST QFC 5/29/18 Arm and Shoulder Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69135710 Hello team! <BR> Today's workout is for the arms and shoulders, We want those arms looking sexy in those tank tops and swimsuits, don't we? <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=645 </link> <BR> <BR> Have an awesome day! Mon, 28 May 2018 23:12:46 EST QFC 5/28/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69129981 Hello team! <BR> Today's challenge is cardio. It's your choice, but make sure it's at least 15 minutes in length. <BR> <BR> Have a great day! Sun, 27 May 2018 23:19:43 EST QFC 5/26/18 Core workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69119450 Hi team, <BR> Today's workout is a core workout. Do 3 sets of 15 reps of each of the following: <BR> <BR> Bridges <BR> Wood chop (this calls for a medicine ball, but you can use a weight if you like) <BR> Crunches <BR> Dumbbell side bends <BR> Crunches with twists Sat, 26 May 2018 01:08:45 EST QFC 5/24/18 Lower Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69106126 Hello team, <BR> Today's challenge is a lower body workout. Do 3 sets of 15 reps of each of the following: <BR> <BR> Squats <BR> Lateral lunges <BR> Leg lifts/raises on captain's chair <BR> Standing addictions <BR> Standing abductions <BR> <BR> Don't forget to have an AWESOME day because YOU are awesome!!! <BR> <BR> Wed, 23 May 2018 19:23:07 EST QFC 5/23/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69101116 Hi team, <BR> Today's challenge is cardio, your choice. Just make sure it's 15 minutes or longer. Enjoy your day! Tue, 22 May 2018 23:01:59 EST QFC 5/21/18 Upper body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69095771 Hi Team, <BR> Today's challenge is an upper body workout. Do 3 sets of 15 racha of the following. <BR> <BR> Wall pushups <BR> Dumbbell lateral raises <BR> Seated shoulder raises <BR> Dumbbell tricep kick back <BR> Dumbbell concentratión curls <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> Tue, 22 May 2018 01:52:53 EST QFC 5/20/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69088603 Hello team, <BR> I hope you enjoyed a relaxing Sunday. Mine was a bit busy moving things into my apartment. Today's challenge is cardio. Feel free yo do whatever you like, but make it count! Have a terrific day today!!! <BR> Mon, 21 May 2018 01:10:19 EST OFC 5/19/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69077340 Hello team! <BR> Today's challenge is cardio, your choice! Just remember, at least 15 minutes. Tomorrow is a rest day. I'll be heading to my DD's again to attend my GS's graduation. I should be home either Monday or Tuesday evening. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/025afc0c-1342-41c6-a1f8-4ea21ea89cca.jpg"> Fri, 18 May 2018 21:30:17 EST QFC 5/18/18 Moving Day http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69077280 Hello team, <BR> My humble apologies for today. I've been moving stuff throughout the day into my new apartment. I still should have posted something. So sorry! Fri, 18 May 2018 21:16:11 EST QFC 5/17/18 mini Walk & Arm Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69069296 Hello team, <BR> Another gorgeous HOT and sunny day in the south! It's already 86 degrees here! Anyhoo, today's challenge kills two birds with one stone so to speak. It's a walking workout with some arm sculpting. Knowing Leslie, it's nothing too exhaustive so there should be no problem there. <BR> <BR> <link>https://www.youtube.com/watch?v=KZrl<BR>nIXED1g </link> <BR> <BR> Have a great day everyone! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/7dac1de3-06f1-44ee-8f36-b... Thu, 17 May 2018 12:02:34 EST QFC 5/16/18 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69063508 Hello team, <BR> I hope you're all doing well. Today's challenge is a Seated Core Workout with Coach Nicole. <BR> I hope you have an awesome day today! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=623 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8164c2f5-aedd-42db-939a-2686fc7585a9.jpg"> Wed, 16 May 2018 12:28:51 EST 5/15/18 Cardio Kick http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69058359 Hello team, <BR> So sorry for dropping the ball, again. I am finally feeling better and I hope to stay that way. I'm not sure what had a hold of me but I wouldn't wish it on my worse enemy! <BR> <BR> Today's challenge is a bit different but I know you ladies can handle it. Cardio Kick Workout with Coach Nicole. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=637 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5fd29f63-9906-4697-b883-686bb3adcb56.jpg"> <BR> <BR> Ha... Tue, 15 May 2018 16:06:33 EST QFC 5/13/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69050750 Hello team, <BR> Let's do some cardio just is case we indulged a bit too much yesterday! <BR> <BR> Have a wonderful day! Mon, 14 May 2018 09:09:01 EST QFC 5/12/18 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69042493 Hi Team, <BR> I am so sorry. I am sick with some kind of virus. I'm nauseated and my head is killing me, and I'm sooo sleepy. I think the sleepiness is from barfing all night. <BR> Your challenge today is a core workout with Coach Nicole. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=631 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c9fabd77-3a63-4e10-9408-8abbc2a8cda3.jpg"> Sat, 12 May 2018 16:12:30 EST QFC 5/11/18 Walking Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69032962 Hi team! <BR> Today's challenge is a Walk and Talk video with Jessica Smith. <BR> <BR> <link>www.youtube.com/watch?v=ac9SxtjtZ_E </link> <BR> <BR> Have a great day everyone! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/7a7572b1-8206-4288-8f31-36a7d1efd3a6.jpg"> Thu, 10 May 2018 21:38:55 EST QFC 5/10/18 Leg Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69027491 Hello team, <BR> Today's challenge is a 10-minute leg workout with Coach Nicole. Always remember to modify when needed. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=661 </link> <BR> <BR> Have an AWESOME day today!!! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/112039a7-6fc5-40ca-b459-53bc8186fa31.jpg"> <BR> <BR> Wed, 9 May 2018 23:33:28 EST QFC 5/9/18 Wake Up and Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69021261 Hello team! <BR> Today's challenge is a walking video with Jessica Smith and Peanut. <BR> <BR> <link>www.youtube.com/watch?v=bPv__oDWIVU </link> <BR> <BR> Enjoy your day everyone! <BR> <BR> <BR> <BR> Tue, 8 May 2018 22:46:10 EST QFC 5/8/18 Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69018753 Hello team, <BR> Another late start for me! I had a rough night, but I shouldn't make excuses. Our challenge today is a 9-Minute Arm Workout with Coach Nicole. Remember to modify when needed! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=647 </link> <BR> <BR> Have an awesome day everyone! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/9cd6e512-fffa-45c8-8e9e-76f103603f8e.jpg"> Tue, 8 May 2018 10:55:09 EST QFC 5/7/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x69009088 Hello team, <BR> I had a wonderful time this weekend with my DD and her family. Today's challenge is a walking workout. it's called the 1 mile Happy Walk with Leslie Sansone. <BR> <BR> <link>www.youtube.com/watch?v=njeZ29umqVE&<BR>amp;t=33s </link> <BR> <BR> Have an awesome day everyone!!! Sun, 6 May 2018 21:22:21 EST 5/5/18 Upper Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68997712 Hello team! <BR> Today's challenge is an upper body workout with Petra Kolber. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=304 </link> <BR> <BR> Enjoy your day! Don't forget Sunday is a rest day! Fri, 4 May 2018 20:58:03 EST QFC 5/4/18 Cario - You Choice http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68996633 Hello team! <BR> I am so very sorry for not posting this sooner, like last night. My DD came and picked me up yesterday and I didn't even know if I'd have access to the internet. Again, I'm so sorry! <BR> <BR> Today's challenge is Cardio. Do whatever you like. Walk, run, dance, whatever you choose is fine! Just make sure it's at least 15 minutes worth! <BR> <BR> Have a great day!!! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/102d64cd-a992-44ba-a19d-85fbb93bacf1.jpg"> Fri, 4 May 2018 16:14:56 EST QFC 5/3/18 Powe Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68985887 Hello team, <BR> Today's challenge is a Power Walk with Jessica Smith. <BR> <BR> <link>https://www.youtube.com/watch?v=JnCM<BR>UGnWVIg&amp;t=6s </link> <BR> <BR> Enjoy your day!!! Wed, 2 May 2018 22:32:58 EST QFC 5/2/18 5 Minute Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68979292 Hello team, <BR> Today's challenge is to work on our core. If you don't have a stability ball. you can always use the floor. Remember to modify where needed. <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=627 </link> <BR> <BR> Have an awesome day! Tue, 1 May 2018 23:01:21 EST QFC 5/1/18 Fast Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68971360 Hello team, <BR> I don't know about you but I think the year is flying by! Maybe it's my age, I dunno. <BR> <BR> Today's challenge is Fast Walk with Leslie Sansone <BR> <BR> <link>www.youtube.com/watch?v=QAnL1nwnHX8 </link> <BR> <BR> Don't forget to have an awesome day! Mon, 30 Apr 2018 18:13:02 EST QFC 4/30/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68963878 Hello team! <BR> I read this article and found that this is just the thing to jump start our week! The workout itself is just 10 minutes long. Surely we can handle 10 minutes. Have a great day! <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1658 </link> Sun, 29 Apr 2018 14:46:54 EST QFC 4/29/18 Rest Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68959622 <img src="http://photosaws.sparkpeople.com/guid/f5f97431-d8cb-4b5b-a97b-49f4cb9ca828.jpg"> <BR> <BR> Have an awesome day today! Sat, 28 Apr 2018 20:05:35 EST QFC 4/28/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68955373 Hello team! <BR> I found this low impact cardio video on the web. I'm not saying you have to do this as there are no cut in stone rules here. But if you'd like to try it, fine. If not, that's fine, too! Either way, have a great day today! <BR> <BR> <link>hasfit.com/workouts/home/easy-beginn<BR>er/easy-low-impact-cardio/ </link> Sat, 28 Apr 2018 00:52:50 EST OFC 4/27/18 Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68948802 Hello team! <BR> Okay, we worked on our upper body and our core, so it's time to focus on our beautiful legs! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=303 </link> <BR> <BR> Have an awesome day, ladies! Thu, 26 Apr 2018 21:14:39 EST QFC 4/26/18 Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68943393 Hello team! <BR> Let's work on our core today! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=305 </link> <BR> <BR> Have a great day everyone! Wed, 25 Apr 2018 21:52:21 EST QFC 4/25/18 Upper Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68937855 Hello team, <BR> For today's challenge we're going to focus on our upper body. Enjoy your day! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=304 </link> Tue, 24 Apr 2018 22:50:34 EST QFC 4/24/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68931951 Hello team! <BR> I have no excuse for Monday. Let's just say that it was another rest day. Today's challenge is cardio. Your choice. Have a great day! Mon, 23 Apr 2018 21:56:08 EST QFC 4/21/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68914699 Today's challenge is cardio. So walk, jog, run, dance, or play! Whatever you decide to do, have fun!!! <BR> Fri, 20 Apr 2018 21:15:22 EST QFC 4/20/18 Lower Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68908913 Hi team! <BR> Today's challenge is a lower body workout with Jessica Smith. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=bwW0_qzSyjU </link> Thu, 19 Apr 2018 20:25:08 EST QFC 4/19/18 Upper Body http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68906992 Good morning team! <BR> Let's work on our upper body with Jessica Smith! If you've already done a workout just save for another day. Remember to always do what's comfortable to YOU! No pressure! <BR> <BR> <link>www.youtube.com/watch?v=WnlBRERqN5Q </link> Thu, 19 Apr 2018 12:04:17 EST QFC 4/18/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68898219 Hi team, <BR> So sorry but I couldn't post a challenge for 4/17 due to no internet. Today's challenge is to put on some music and dance! Have a great day! Tue, 17 Apr 2018 23:07:51 EST QFC 4/16/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68889233 Hello team! <BR> I hope you all had a quiet and restful Sunday. It's time to get back into the swing of things with some cardio with Coach Nicole. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=634 </link> Mon, 16 Apr 2018 12:31:39 EST 4/14/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68873532 Hello team! <BR> Put on your favorite music and DANCE!!! Fri, 13 Apr 2018 22:23:52 EST QFC 4/13/18 - Bikini Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68868086 Hello ladies, <BR> I know it's hard to believe but before you know it we'll want to be poolside in a bathing suit. Remember to always modify when needed. <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_plan_generator_details.asp?id=133 </link> Thu, 12 Apr 2018 23:04:57 EST QFC 4/12/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68860991 Hi team! <BR> It's been a while since we've done a Jessica Smith video. This is a new one. Well, she says it's new, but who knows, right? Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=ni7x4DW4iXg&<BR>amp;index=1&amp;list=PLe5P3ayTEj7YD_Xr<BR>pTmQmUVMR57lgH66E&amp;t=25s&amp;utm_so<BR>urce=Jessica+Smith&amp;utm_campaign=66<BR>dddcd3a4-EMAIL_CAMPAIGN_2016_10_27&amp<BR>;utm_medium=email&amp;utm_term=0_c2330<BR>f682e-66dddcd3a4-345562217 </link> Wed, 11 Apr 2018 19:18:13 EST QFC 4/11/18 - Refit dance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68856065 Hi team! <BR> Let's get off our butts and DANCE with the Refit team! <BR> <BR> <link>www.youtube.com/watch?v=2aekV8stue4&<BR>amp;feature=youtu.be&amp;mc_cid=dd774c<BR>ee09&amp;mc_eid=de39ea8d5b </link> Tue, 10 Apr 2018 23:27:45 EST QFC - 4/10/18 - Lowe Body Sculpt http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68849968 Hi team, <BR> Let's work on our lower body with Coach Nicole! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> Mon, 9 Apr 2018 23:30:41 EST QFC 4/9/18 Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68842543 Hello team! <BR> After that nice day of rest, I think we can handle some cardio. It doesn't matter what you chose, just make sure it's at least 15 minutes. Enjoy your day!!! Sun, 8 Apr 2018 20:55:02 EST QFC 4/7/18 - Go For a Walk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68835201 Hi team, <BR> I should be drawn and quartered for not being here. Please for give me! Take a few minutes and go for a walk. Enjoy the beauty of your surroundings. Sat, 7 Apr 2018 17:14:46 EST QFC 4 = GOYBAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68827396 Good morning team! <BR> For those of you that are thinking, "What in the world is THAT?!" GOYBAD means get off your butt and dance. Here are two good ones to 'shake a leg' to. Of course you may have your favorites. That's okay, too. What ever you pick, just get off your butt and dance!!! <BR> <BR> <link>www.youtube.com/watch?v=hvKyBcCDOB4&<BR>amp;list=RDEMwHzaVDOpAMl_KzagcoIPyA </link> <BR> <BR> <link>www.youtube.com/watch?v=mcejqFCHuXE </link> Fri, 6 Apr 2018 09:48:11 EST QFC 4/5/18 - Total Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68823242 Hi team! <BR> I know it's late, so you can save this for another day if you like. This is Part 2 of Coach Nichol's Total Body Workout. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=425 </link> Thu, 5 Apr 2018 17:01:47 EST QFC 3/4/18 - Cardio! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68814383 Hello team! <BR> My fur baby kept me up due to a front that came thru in the wee hours. That's why I'm a bit late getting here. Today's challenge is to do some cardio. Your choice, be it walking, jogging, running, dancing, etc.! Make sure to do at least 15 minutes worth! Have an awesome day! Wed, 4 Apr 2018 12:26:23 EST QFC 4/3/18 - Total Body Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68805287 Hello team, <BR> Today we'll do something a little different, a total body workout. This is part 1, we'll do the 2nd part a bit later. Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=435 </link> Tue, 3 Apr 2018 03:06:07 EST QFC 4/2/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68796437 Hello team! <BR> I hope you enjoyed your day off. Today we're do some cardio. Your choice, as long as it's at least 15 minutes worth. Enjoy your day! Sun, 1 Apr 2018 20:31:24 EST QFC 3/31/18 - Seated Chair Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68788879 Hi team! <BR> I had good intentions of getting this posted sooner. But when my meds kicked in, it didn't happen. This is one we've done before, but that's okay. Practice makes perfect, right? I don't know about you, but I'm no where near that yet! Enjoy! <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=633 </link> <BR> <BR> P.S. <BR> Tomorrow is our day off, or a make up day. Your choice! Sat, 31 Mar 2018 12:46:31 EST QFC 3/30/18 - Torch the Fat! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68778920 Hello team! <BR> I don't know if you get the Spark emails or not. I got this in one today and it looks to be a great workout. Always remember to modify when needed. It helps that there is someone doing just that in the video. I hope you enjoy this! <BR> <BR> <link>www.sparkpeople.com/resource/videos-<BR>detail.asp?video=29&amp;utm_source=spa<BR>rkpeople&amp;utm_medium=email&amp;utm_<BR>campaign=exercise-of-the-day </link> Thu, 29 Mar 2018 19:25:38 EST QFC 3/29/18 - Core Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68773224 Hello team! <BR> Well we can't neglect our core now can we. We need a strong one to perform so many activities throughout our day. Please modify as needed. Don't over exert yourself. And do only what you can. This is NOT a competition. <BR> <BR> Banana <BR> Back Extention <BR> Crunches <BR> Side Bends with Dumbbells <BR> Bridges <BR> Plank (modifeid) Wed, 28 Mar 2018 21:06:18 EST QFC 3/28/18 - Arm Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68767590 Hello team, <BR> I don't know about you, but my quads were burning from those exercises! Today we'll work on our arms with this 9 minute workout with Coach Nichol! Enjoy! <BR> <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=647 </link> Tue, 27 Mar 2018 22:50:59 EST QFC 3/27/18 - Quad workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68760613 Hi team! <BR> I thought we'd work on our quads today. I'd like you to do 3 sets of 15 reps per <BR> exercise. Warm up before and cool down afterward. And always modify when necessary. <BR> <BR> Squats <BR> Skater squats <BR> Front lunge <BR> Lateral lunge Mon, 26 Mar 2018 18:36:33 EST QFC 3/26/18 - Circuit workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68755233 Hello team, <BR> No need to fear the term 'circuit'. I think you'll enjoy this article and the workout it contains. Our good friend Jessica Smith is featured in it. <BR> <BR> <link>www.sparkpeople.com/blog/blog.asp?po<BR>st=your_excuseproof_workout_plan </link> Sun, 25 Mar 2018 21:16:57 EST QFC 3/24/18 - Cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68748418 Hi team, <BR> I was away from my computer that's why this is so late. Today's challenge is Cardio. It must be at least 15 min. in duration. Tomorrow is a rest day! Sat, 24 Mar 2018 15:29:11 EST QFC 3/23/18 - Butt Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68738664 Hi team, <BR> It's time to work on our glutemus maximus, in other words our butts! Coach Nichol gives us 4 nice moves in this article. Let's shoot for 3 reps of 15 sets. <em>417</em> <BR> <BR> <link>https://www.sparkpeople.com/resource<BR>/fitness_articles.asp?ID=1947 </link> Thu, 22 Mar 2018 20:44:01 EST QFC 3/22/18 - Simplify, simplify, simplify! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x68736659 Hello team, <BR> So sorry I wasn't on earlier. I had an early morning appointment that couldn't be avoided. That said, here's another video from Jessica Smith about The value of simplicity. Enjoy! <BR> <BR> <link>www.youtube.com/watch?v=p5hxVAmy5cM&<BR>amp;index=10&amp;list=PLe5P3ayTEj7YPnh<BR>OvDcMI3LA4jmA_Cx9Q&amp;t=25s&amp;utm_s<BR>ource=Jessica+Smith&amp;utm_campaign=9<BR>8a610d4b7-EMAIL_CAMPAIGN_2016_10_27&am<BR>p;utm_medium=email&amp;utm_term=0_c233<BR>0f682e-98a610d4b7-345562217 <... Thu, 22 Mar 2018 12:23:33 EST