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DMNBW4's Photo DMNBW4 Posts: 8,235
6/16/09 11:39 A

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done

"DANCE like no one is watching, LOVE like you'll never be hurt, SING like no one is listening, LIVE like it's heaven on earth." -william purkey


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KATHYLINE1 SparkPoints: (0)
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6/15/09 12:44 P

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emoticon

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FLYINGTOFREEDOM's Photo FLYINGTOFREEDOM SparkPoints: (0)
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6/15/09 10:48 A

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done

1 bite at a time = 1 choice at a time.
Choice is in our power; take the power and run.

Co-Leader of "Emotional Eaters"

Nothing is forever why not live for today and make it the best day ever.

I am my best friend.


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-TAMI-'s Photo -TAMI- Posts: 1,529
6/14/09 9:10 A

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emoticon All done. Duck walks were hard and hilarious.

Tami

Do you have 50 pounds to lose? Do you want lots of love and support?
Join me over in the 50 Pound Challenge Team. You wont regret it!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=35061


You are beautiful inside and out just as you are!


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ALWAYSCHANGING's Photo ALWAYSCHANGING Posts: 2,120
6/14/09 7:24 A

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the 13th was my first day of the challenge so I decided to do em all! Duck walks nearly killed me lol. But I feel better having done it. Thanks

Either we conform, our desires to the truth or
we conform the truth to our desires.


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JANLEEW's Photo JANLEEW SparkPoints: (0)
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6/14/09 4:56 A

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Knee crosses and Duck walks Done!

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MELJCKSN's Photo MELJCKSN Posts: 162
6/13/09 11:42 P

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knee cross crunches & computer crunches done

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LBARON2's Photo LBARON2 SparkPoints: (0)
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6/13/09 11:13 P

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emoticon 250 crunches, cross knee, reverse, and with a twist.

Edited by: LBARON2 at: 6/13/2009 (23:14)
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MYMEGGIE1's Photo MYMEGGIE1 Posts: 2,961
6/13/09 10:23 P

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Did it! emoticon

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CD4519295 SparkPoints: (0)
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6/13/09 10:09 P

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Knee cross crunch done! 5 sets of 20

DATAQUEEN's Photo DATAQUEEN Posts: 648
6/13/09 9:59 P

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emoticon

I agree with the comments about the team! I get so overwhelmed at the thought of a huge workout thing. This gives me things I can do throughout the day and they increase my energy and then I actually WANT to do more!

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BROWYN1's Photo BROWYN1 Posts: 7
6/13/09 9:47 P

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I love this team and quickfire challenges! I don't get overwhelmed with a whole fitness routine. I take the challenges, complete them and feel accomplished. Baby steps, but steps none the less. Quickfire team rocks!

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JENNY421 Posts: 1,633
6/13/09 8:58 P

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done

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DEE107's Photo DEE107 SparkPoints: (1,573,941)
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6/13/09 8:30 P

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done

DEE Southern New Jersey

SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Grandpas & Grandmas Are Special

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (243,918)
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6/13/09 8:27 P

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I emoticon QuackFires!!
More duck walks than I could count!

100 knee cross crunches...try to say that 5 times real fast emoticon

~ Christy - Georgia

"You don't get something for nothing!" -RUSH

"All the world is indeed a stage; We are merely players."
-Shakespeare

Winds Of Change Lodge~ Camp WannabeFit 2015

BLC 20-26 Amber Amazon Warrior



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BLABBERMOUTH2's Photo BLABBERMOUTH2 SparkPoints: (0)
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6/13/09 8:23 P

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emoticon Knee Cross Crunches & Computer crunches

Pam
Co-Leader SP Class of Dec. 28-Jan. 3, 2009


ROCKIN 'ROSE' RAMGERS

PROMOTIONS:
Week 2 - Private
Week 3 - Corporal
Week 4 - Sergeant
Week 5 - Second Lieutenant

"Great opportunities to help others seldom come, but small ones surround us everyday.

My New Motto:
"I may not always be the wind beneath your wings, but I'm happy to be the hot air in your balloon any day!" Andrea (my Spark friend buddy)



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CD5153255 Posts: 122
6/13/09 8:19 P

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emoticon Knee Cross Crunches done and I've been duck walking all over the place!! LOL

AAQUWAA's Photo AAQUWAA Posts: 1,047
6/13/09 7:08 P

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emoticon emoticon

Life may not be the party we hoped for but while we're here we should dance......


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MARYLEE57's Photo MARYLEE57 Posts: 345
6/13/09 7:02 P

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All done.

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CD4114604 Posts: 8,376
6/13/09 6:57 P

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couldn't walk...or quack like a duck emoticon
..but on the other i am proud to announce: emoticon emoticon

JAVABEAN2's Photo JAVABEAN2 SparkPoints: (0)
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6/13/09 6:33 P

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can do all but duck walk. :( actually wish i could though...but having a misaligned kneecap doensn't help. but soon i will b able too!!!

Some Mornings
it just doesn't pay
to gnaw through the
leather straps.
~ Emo Philips

I become Insane
with Long Intervals
of Horrible Sanity.
~ E.A. Poe


CD5153255 Posts: 122
6/13/09 6:21 P

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I'm so in!!!

MYTURN11's Photo MYTURN11 SparkPoints: (0)
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6/13/09 5:23 P

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I'm in!

emoticon

You will see it when you believe it. ~ Dr. Wayne Dyer


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-SOPHIE-'s Photo -SOPHIE- Posts: 19
6/13/09 5:11 P

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I'm so in!
I've only started doin the layin-on-floor crunshes 2 days ago...but i really wanna try the knee cross crunch...if i can't get that right for whatever reason,imm just do the other crunches.

+ the duck walk seems about right since i desperatly need to tone my thighs!

Good luck everyone =]

Your goals, minus your doubts, equal your reality.


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UNSTOPPABLE_'s Photo UNSTOPPABLE_ SparkPoints: (0)
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6/13/09 4:47 P

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emoticon

�.�* *��.�* *�
❤✴❤ Teresa
�.�* *��.�* *��.�* *�✹
I Want To Be UNSTOPPABLE!!!
✹�.�* *��.�* *��.�* *�
Never be ashamed of the scars that life has left you with. A scar means the hurt is over, the wound is closed, you endured the pain and God has healed you. ~Author Unknown~
�.�* *��.�* *��.�* *�✹
Alabama---Central Time Zone
✹�.�* *��.�* *��.�* *�


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ANJAMF's Photo ANJAMF Posts: 23
6/13/09 4:22 P

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emoticon
Done...I also liked the standing crunches.. Did the duck walk and had to realize I am not a kid anymore emoticon Back in those days it was easy to do emoticon but now emoticon

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CD5048424 Posts: 144
6/13/09 3:43 P

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Done - love the standing crunches. I absolutely am unable to duck walk though.

DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 6,232
6/13/09 2:12 P

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1 set of 25 down 3 sets to go!



With Christ... I CAN!




~ Christina
Leader of The 8-Week Battle By Faith Team Tour #2!
https://teams.sparkpeople.com/8WeekB
attleByFaithTour2


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CD4114604 Posts: 8,376
6/13/09 2:07 P

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Oh YES!! I like these...will get em' done emoticon

CD5048424 Posts: 144
6/13/09 1:46 P

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I'm in!! emoticon

LILP34's Photo LILP34 SparkPoints: (0)
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6/13/09 1:03 P

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Did the crunches, just having some balancing issues with the duck walk - so I'm gonna take a breather and go back to it in a bit, but I WILL do it!

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JCARDINAL's Photo JCARDINAL Posts: 16,389
6/13/09 1:01 P

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Thanks for the challenge, I'm in!!

Failure is the condiment that gives success it's flavor.
Truman Capote

Jean


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MISSTMNOLLAN1's Photo MISSTMNOLLAN1 SparkPoints: (0)
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6/13/09 12:42 P

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I am in too. Doing the standing crunches and duck walk. Started both. Great idea!

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LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (0)
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6/13/09 12:37 P

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I'm in

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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
6/13/09 12:33 P

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Fun! I like these too!

~Mary


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ANBYOND's Photo ANBYOND Posts: 179
6/13/09 12:23 P

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I'm in. And getting started right now.

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


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BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,557
6/13/09 12:19 P

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emoticon 1 emoticon 2 emoticon am I almost done yet? emoticon emoticon OMG emoticon 100 emoticon 120 emoticon 5 emoticon 120 emoticon emoticon emoticon emoticon emoticon Done!!

emoticon emoticon emoticon

If hunger is not the problem, then eating is not the solution.

Another good reducing exercise consists in placing both hands against the table edge and pushing back.
Robert Quillen

The MOST you can EVER do is the BEST that you CAN!



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LILP34's Photo LILP34 SparkPoints: (0)
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6/13/09 12:04 P

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Doing the computer crunches as I write emoticon

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RONIJHAM's Photo RONIJHAM Posts: 1,604
6/13/09 11:58 A

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I'm in for the crunches!

~Roni J~ NH
BLC 26 ~ Spicy Sparkologists

BLC 25 ~ Hot Mocha Maniacs







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DRAGONFLYSPIRIT SparkPoints: (0)
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6/13/09 11:57 A

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working on the cross knee crunches....





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DRAGONHEART's Photo DRAGONHEART Posts: 301
6/13/09 11:50 A

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Half way there

Summer slimdown 07 SW= 222 GW= 192


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PHYNIXX's Photo PHYNIXX Posts: 3,481
6/13/09 11:24 A

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I'm in. I must substitute the duck walk because of thunderstorms today. I might jumprope in the garage instead.

Phynixx, Michigan

Women are like tea bags. We don't realize our true strength until we're in hot water ~ Eleanor Roosevelt


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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
6/13/09 10:50 A

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Oh, Yeah! I'm doing them!!


Success does not come on an elevator, you must take the stairs!


Be still and know that I am God.

(Jeanshep2


Birthday 7/23
NC


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CIRCE1202_BE's Photo CIRCE1202_BE SparkPoints: (0)
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6/13/09 10:48 A

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I did my crunches, duck walking, stretching, and I'm still doing the 'computer crunches'.
Love these quick fire challenges, easy to add to your regular exercises throughtout the day.
Jess

SHPHYS's Photo SHPHYS Posts: 1,356
6/13/09 10:24 A

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I'm in

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PBUSHBY10 Posts: 6,559
6/13/09 10:20 A

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count me in

Edited by: PBUSHBY10 at: 6/13/2009 (10:20)
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TREESA57's Photo TREESA57 Posts: 3,767
6/13/09 10:16 A

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ok I am doing these !!!!!

If you haven't got a smile on your face and laughter in your heart, then you are just a sour old fart!


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LUV-2-RUN's Photo LUV-2-RUN Posts: 2,992
6/13/09 9:56 A

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I'm in! I love the isometrics!!!!

Each of is an athlete, some are just in training.


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HOPE374's Photo HOPE374 Posts: 50
6/13/09 9:42 A

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I'm in and I will even give those duck walks a try.

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DAPHNERUNNING's Photo DAPHNERUNNING Posts: 1,000
6/13/09 9:41 A

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In for the crunches!

"There is no such thing as willpower, only choices that we cease and continue to make."


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DEBBIER9's Photo DEBBIER9 SparkPoints: (594)
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6/13/09 9:39 A

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emoticon for yesterday
And in for both today along with windmill lunges emoticon

www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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FIREPHOENIX's Photo FIREPHOENIX Posts: 1,944
6/13/09 9:34 A

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OK to both crunches.




DATAQUEEN's Photo DATAQUEEN Posts: 648
6/13/09 9:32 A

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Im in for knee crunches and desk crunches...and fell asleep before I could post that I did yesterdays! Yay!

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-TAMI-'s Photo -TAMI- Posts: 1,529
6/13/09 9:27 A

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I'm in.


Tami

Do you have 50 pounds to lose? Do you want lots of love and support?
Join me over in the 50 Pound Challenge Team. You wont regret it!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=35061


You are beautiful inside and out just as you are!


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AMBITIOUSBEAUTY's Photo AMBITIOUSBEAUTY SparkPoints: (0)
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6/13/09 9:22 A

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emoticon

Deb, Deb J, or DJ :)

Goals ♥ to lose at least 60 pounds by August
Motivation ♥ Looking hot next time I see my boyfriend
Reward ♥ Summer Caribbean Cruise with my man ♥


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CML599's Photo CML599 Posts: 105
6/13/09 9:20 A

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I'm in on the knee cross crunches for sure!

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CHATIONE1's Photo CHATIONE1 Posts: 401
6/13/09 9:13 A

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I had to work today too at the office, was able to do the challenge emoticon

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GONNABEFIT27's Photo GONNABEFIT27 Posts: 1,944
6/13/09 8:59 A

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I'm in thanks for the challenge!

Start living now. Stop saving the good china for that special occasion. Stop withholding your love until that special person materializes. Every day you are alive is a special occasion. Every minute, every breath, is a gift from God.
Mary Manin Morrissey



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LASHERTHECAT's Photo LASHERTHECAT SparkPoints: (0)
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6/13/09 8:51 A

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I'll give 'em a try...

"Complaining isn't considered cardio!!" - CASSANDRA_WYNN

Christ has no body now but mine. He prays in me, works in me, looks through my eyes, speaks through my words, works through my hands, walks with my feet and loves with my heart.
- St. Theresa

The only alternative to getting old is dying...be happy you're still here!


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KOOLBREEZE113's Photo KOOLBREEZE113 Posts: 1,181
6/13/09 8:47 A

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in

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HEALTHY__ME's Photo HEALTHY__ME Posts: 1,820
6/13/09 8:46 A

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I'm in


CHIPPERGAL's Photo CHIPPERGAL Posts: 152
6/13/09 8:34 A

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I am in for the knee crunches!

* "There is no time, no place, no state where God is absent. There is nothing to be feared."

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all.

- Sam Ewing, humorist


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SMONTY's Photo SMONTY Posts: 2,539
6/13/09 8:21 A

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I'm in for the knee crunches and I'll do another ab exercise.

smonty
Sheri (FL)

Life isn't about waiting for the storm to pass.
It's about learning to dance in the rain.

Worry looks around;
Sorry looks back, Faith looks up

Life is a coin, you can spend it anyway you wish, but you can only spend it once.

When we wake up in the morning we have two simple choices. Go back to sleep and dream, or wake up and chase those dreams. Choice is yours!
GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,829
6/13/09 8:14 A

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I am for the cross knee crunches; I like them.

Gloria
Dundalk, Maryland


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CODEMAULER's Photo CODEMAULER Posts: 1,672
6/13/09 8:00 A

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Crunches done and my duck form needs work!

emoticon

~ Trish
"Give me a lever long enough, and a prop strong enough, I can single-handedly move the world." - Archimedes (c. 287-12212 BC, Greek Mathematician)


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CD3501043 Posts: 78,877
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MUFFINX's Photo MUFFINX Posts: 268
6/13/09 7:41 A

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Time to get started!

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JUSTFOXXY's Photo JUSTFOXXY Posts: 5,755
6/13/09 7:39 A

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I'm in for all. I must, I must attempt to duck[walk]
emoticon emoticon emoticon emoticon

"You are one adjustment away from achievement." ~Dr. Stacia Pierce
************************
Grand Rapids Half Marathon 10/21/12 - 3:24 walk/jog (I beat my PR!)

Capital City River Run Half Marathon 9/16/12 - 3:32 (walking)

Lansing Half Marathon 4/26/12 (walking w/ sprained ankle) 3:45

Capital City River Run Half Marathon 9/18/11 - 3:40 (walking)

Capital City River Run 5K 9/26/10- 43:05

Jingle Belle Women's 5K/Jazzy 5K 12/12/09 40:27


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KELCEY68's Photo KELCEY68 Posts: 148
6/13/09 6:56 A

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I'm in for these :)

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RUBYSNANA's Photo RUBYSNANA Posts: 6,212
6/13/09 6:21 A

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I am in for everything but the duck walk. I've got to take care of my knees!

Wendy
Eastern Standard Time
5% Summer Challenge - Team Casual Travelers
Everyday holds the possibility of a miracle.Elizabeth David


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CHRYS13's Photo CHRYS13 SparkPoints: (0)
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6/13/09 5:55 A

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I'm in!

Jeremiah 29:11
"For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future."
CIRCE1202_BE's Photo CIRCE1202_BE SparkPoints: (0)
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6/13/09 5:29 A

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I'm in (I actually did a few knee cross crunches this morning while waiting to get to the bathroom. Must have been psychic)
Jess

PHROSE22 Posts: 1,072
6/13/09 4:50 A

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Count me in!

-Failure is a temporary condition, giving up is what makes it permanent.

-Mistakes are a part of being human. Appreciate your mistakes for what they are: precious life lessons that can only be learned the hard way. Unless it's a fatal mistake, which, at least, others can learn from.
--------------------------------------
-----------

Treats when I (re)reach my goal weight:
1. contact lenses
2. hair cut


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HONOBOUND's Photo HONOBOUND Posts: 742
6/13/09 3:30 A

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knee crunches and duck walks it is...

"Life starts wen u wake and ends wen u lie down to rest. It's da attitude u take wit u out da door nd da love u bring back to ur house. Life is a maze dat has entrances to many challenges. Da entrance u choose today, developes da person u'll become. Have a good entrance into da world dats waiting for u to explore."


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SKYINSTRASBOURG's Photo SKYINSTRASBOURG Posts: 142
6/13/09 2:57 A

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My son loves doing these with me. He's almost 8.

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ANJAMF's Photo ANJAMF Posts: 23
6/13/09 2:39 A

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I am in...! Sounds like fun emoticon

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BIRDYTHEMIGHTY's Photo BIRDYTHEMIGHTY Posts: 26
6/13/09 2:22 A

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Yay, I'm totally in with the Knee Cross Crunches, the Standing Chest Stretch and the Computer Crunches :D Have a nice weekend!!!

SW (08/03/09): 161.6
CW (08/12/09): 154.32
GW (09/20/09): 143.3

kcal to burn until 09/20/09: 34.110



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MOMOF2GREMLINS's Photo MOMOF2GREMLINS SparkPoints: (0)
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6/13/09 2:05 A

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Awesome! The knee cross crunches are one of Leslie Sansone's moves in her walks and they really work wonders! I plan on walking with her a few miles today anyway. emoticon
I'm in for the duck walks; I bet my kids will love watching me! LOL

~*Val*~

My blog
cowhuggerslife.blogspot.com

Help by clicking daily!
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SCWEBER's Photo SCWEBER SparkPoints: (610)
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6/13/09 1:26 A

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I'll be duck walking around the campground. Sounds like fun!

Be the change you wish to see in the world.

It's never too late to be what you might have been.


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K-GECKO's Photo K-GECKO Posts: 284
6/13/09 1:17 A

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emoticon I'll be duck-walking my way around the reptile house today(and crunching too...)! emoticon
GOOD TIMES!

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JEN1239's Photo JEN1239 SparkPoints: (0)
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6/13/09 12:39 A

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Will do emoticon

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WAKKOBEAR's Photo WAKKOBEAR Posts: 224
6/13/09 12:32 A

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I'm in for standing cross knee crunches

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UNSTOPPABLE_'s Photo UNSTOPPABLE_ SparkPoints: (0)
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6/13/09 12:18 A

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I'm in

emoticon 6-12-09 desk pushoffs

�.�* *��.�* *�
❤✴❤ Teresa
�.�* *��.�* *��.�* *�✹
I Want To Be UNSTOPPABLE!!!
✹�.�* *��.�* *��.�* *�
Never be ashamed of the scars that life has left you with. A scar means the hurt is over, the wound is closed, you endured the pain and God has healed you. ~Author Unknown~
�.�* *��.�* *��.�* *�✹
Alabama---Central Time Zone
✹�.�* *��.�* *��.�* *�


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LANEYSNANA's Photo LANEYSNANA Posts: 3,182
6/13/09 12:10 A

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I'm In!

Co-Leader Emotional Eaters Team

"When we come to the edge of the light of known, and must step into the darkness of the unknown, of this we can be certain---either God will give us something solid to stand on, or he will teach us to fly"


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CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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6/12/09 11:54 P

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I am OH SO IN AS USUAL!!!

Blessed are those who bring out the BEAUTY in others!!

You are blessed if you understand that VERY LITTLE is needed to make life happy.

LOVE is a blessing that comes from the HEART.

ENCOURAGEMENT is a blessing of HOPE.

Being wth those you LOVE is a BLESSING!!

Blessings come from sharing HAPPINESS.

Live well, laugh often, and bless each day.



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DEE107's Photo DEE107 SparkPoints: (1,573,941)
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6/12/09 11:50 P

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IN

DEE Southern New Jersey

SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Grandpas & Grandmas Are Special

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 6,232
6/12/09 11:32 P

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i am in as always! i like these,they dont put too much pressure on my tummy.its hard for me to do the floor ones after so many surgeries.
so thanks!



With Christ... I CAN!




~ Christina
Leader of The 8-Week Battle By Faith Team Tour #2!
https://teams.sparkpeople.com/8WeekB
attleByFaithTour2


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MELJCKSN's Photo MELJCKSN Posts: 162
6/12/09 11:32 P

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Im in for the knee cross crunch & the computer crunches. I cant do the duck walk right now.

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ELMO12714 SparkPoints: (0)
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6/12/09 11:30 P

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I'm in!

"I think I can I think I can"
ELVIRAKITTIES's Photo ELVIRAKITTIES SparkPoints: (0)
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6/12/09 11:29 P

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Ok I am in for all but the duck walk :)

Elvira -Yes it's my name

http://www.prepaidlegal.com/hub/kscaff


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KV711LAW's Photo KV711LAW SparkPoints: (0)
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6/12/09 10:57 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

emoticon "It All Comes Down To Decisions, Choices and Focus!"

emoticon IGNITE YOUR INNER FAT BURNING FLAME WITH YOUR WEEKEND QUICKFIRE CHALLENGE! emoticon

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


emoticon
Every time we move, we depend on some muscles to hold us steady, and other muscles to actually move us. Core stabilization is the general term for how the muscles of your trunk keep your spine and body stable. This helps you stay balanced when you move. If your core muscles are strong and they contract when they should:

emoticon Your posture is better.
emoticon Your body is balanced.
emoticon Your movement is more efficient and powerful.
emoticon You are less likely to be injured.


THE QUICKFIRE OF THE DAY ARE KNEE CROSS CRUNCH! emoticon

emoticon
You don't have to always do floor crunches to get an effective abdominal workout. Standing Core QuickFire Challenges are also a great tummy toner. They can improve your posture and you don't have to worry about neck strain like you would if you did the floor exercises.


QUICKFIRE OF THE DAY: emoticon
Knee Cross Crunch
www.womenshealthmag.com/fitness/knee
-c
ross-crunch

emoticon Do 100 Crunches, broke down into set of 20. Do 10 on one side then 10 on the opposite; repeat = 1 set.

Stand with your shoulders in line with your hips, and extend your right arm up and your left leg to the side, toes pointed.

Next, lower your right elbow and raise your left knee, crunching them together on a diagonal line.

Return to start.

Muscles QuickFired: Core

emoticon Fitness Tracker:Strength:Core:Crunches

emoticon
These are easily incorporated in your day. Work well at your desk, outdoors on the deck,
in front of the television, in the bathroom or in your bedroom. Be creative, just work them in just about anywhere and everywhere!


AND/OR: emoticon
QUICKFIRE DUCK WALKS (a weekend favorite)
www.expertvillage.com/video/93840_ex
er
cise-outdoors-duck.htm


QuickFire Duck Walk for For the un-embarrassed!

emoticon Simple, but hard, this outdoor QuickFire will give you strong legs, firm core, and build endurance. Can also be taken indoors, as well.

emoticon QuickFire Instructions!
Simply squat until your thighs are parallel to the ground. Walk in that position about ten steps, and then return. QuickFire as much as you can (probably won't be much!).

emoticon Your Challenge is to do these 4 to 5 times throughout the day.

emoticon
Duck walks are excellent for stretching out the hip extensors. You should not do if have knee injuries such as a torn meniscus. The reason why some people can't do them at first is because of the balance, they have to learn how to lean forward while in that deep squat position. My trainer made me do them with 25lbs. kettlebells! emoticon

emoticon
QuickFire Tips & Warnings:
Pay close attention to your back during this exercise. It should be straight rather than arched or rounded. Once you're comfortable with the duck walk, speed it up. See how fast you can move and still maintain your form. This exercise is so simple, yet about as hard as it gets.

emoticon Fitness Tracker:Strength:Lower Body:Lunges

emoticon Fitness Tracker:Cardio:Minutes!

AND, Remember: emoticon "Others aren't staring at you. They're thinking how they should be Duck Walking, too." (paraphrase Nike Ad) emoticon


QUICKFIRE STRETCH: emoticon
Standing Chest Stretch:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=53


emoticon ON YOUR MARK!

Stand tall or sit upright. Interlace your fingers behind your back and straighten you arms.

emoticon GET SET & GO GO GO!

With arms straight, lift arms up behind you while keeping your back straight and your shoulders down.

Keep the shoulders relaxed away from the ears.

Breathe deeply and hold for 10-30 seconds.

QUICKFIRE Stretching Instructions!

Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock elbow.

Muscles QUICKFIRED: Chest, shoulders, biceps

emoticon QuickFire Stretch AT least 4 to 5 during your day. Ideally Space them out in 2-3 hour intervals.


emoticon
SUPER SIZE YOUR CORE QUICKFIRE WITH THIS ADDITION (OR USE IT AS ALTERNATIVE TO SATURDAYS QUICKFIRE, IF NECESSARY)!
emoticon emoticon

QUICKFIRE COMPUTER CRUNCHES!

A QuickFire Core Standard!

emoticon First exhale, then suck in your stomach as far as you can, hold for about 15 seconds.

emoticon Relax and breathe. Visualize moving your bellybutton straight toward your back.

Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles.

emoticon Your QuickFire Challenge is to do 3-5 times, spaced throughout your day.

emoticon Track in Your Fitness Tracker: Strength Training: Crunches

This QuickFire can be done anywhere, anytime and that's the way we like it! Do it NOW! If you are reading this on your computer you are already in position! QuickFire Up!


emoticon GO QUICKFIRE UP YOUR DAY! emoticon emoticon


emoticon emoticon
QUICKFIRE RESOURCE OF THE DAY:
abcnews.go.com/Video/playerIn
dex?id=74
02853

How To Help Save A Life!


emoticon emoticon
QUICKFIRE VIDEO OF THE DAY:
www.youtube.com/watch?v=G0ibl
RHmRZ8&fe
ature=related

Ironman Motivation: Battle w/o Honor or Humanity


emoticon QUICKFIRE TIP OF THE DAY! emoticon
Be Positive: Being positive and cheerful has been medically proven to be healthful. Hence, smile and laugh more, and you will feel good about yourself and the world around you!


OF NOTE: emoticon
emoticon

Why is core work important?

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, Sparklers can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. Your Daily QuickFire Challenges will do Just That!


emoticon emoticon emoticon emoticon YOUR QUICKFIRE SUMMER DAYZ COUNTDOWN! emoticon emoticon emoticon emoticon

8 Days Until Summer! emoticon


emoticon READY . . . SET. . . QuickFire NOW! emoticon


IN ADDITION: emoticon

STAND and TALK! While talking on the phone, stand up and pace for a few minutes. Pacing burns about one calorie for every 15-20 steps you take.

FIDGET! If you want to avoid extra body fat, move around like a little child with ants in his/her pants. Constant fidgeting could be the secret to weight loss revealed by top medical researchers. That extra fidgeting time amounts to an additional 350 calories burned per day!

ELEVATE feet for 3-5 minutes! Good for circulation and relief for swollen, tired feet. Also helps prevent varicose veins.

AWARE ~ Good posture can help you lose weight faster. Slumping during cardio ups your heart rate, making your workout feel harder. Pulling back your shoulder blades lets you take in more oxygen so picking up the pace feels easier - and you'll burn more calories. You will burn nearly 20% more calories with good posture. A study at the University of Sydney found that good posture causes you to engage more core muscles.

TAKE A DEEP BREATH! All day long we sit and do not really breathe. Take a moment several times throughout your day a focus on taking in a few deep breaths. Really fill the lungs with air. A few deep breaths can help relieve tension, increase oxygen levels, and revitalize you and boost your metabolism!

CHALLENGE Yourself to Taking the Stairs Today at EVERY opportunity! No lifts! Did anyone see WALL-E? (human characters, who are all comically too rotund to even walk and travel about their spaceship in hovering seats, drinking all their meals and living their lives through a virtual screen that feeds them information). You burn 4 calories for every 10 steps you climb.


emoticon
As with anything new, introduce your body to the QuickFires gradually. These will work your body in a very different way than you are used to, so take it easy!

If you aren't breathing while QuickFiring, then you're doing them wrong.

Create your own QuickFire Circuit by choosing different QuickFire Challenges and doing each one for a minute as hard as you can for a high intensity workout.

QuickFire Quality over Quantity.

QuickFire with other people. It's great fun, and will keep you motivated.

Remember to Log All Fitness Activity into
SparkPeople to Increase Your SparkPoints!


emoticon
AS ALWAYS:
**MODIFY the QuickFire Challenges to suit YOUR abilities and feel free to Challenge Yourself (or someone else) to more! If you are unable to do the exercise, or alternative, feel free to substitute any QuickFire that you choose. The important thing is this: Space out the QuickFires as to continually spike your metabolism throughout the day.


emoticon "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." ~Plato


A QUICKFIRE SPECIAL! emoticon emoticon
Find Your QuickFire Challenge Now on FaceBook & Twitter, Too!

www.facebook.com/group.php?gid=78211
79
4244&ref=mf


Spread the Spark! Your QuickFire Challenge is Now on Facebook! Twitter link from FB Site! "Spread Your Spark; Pay It Forward"

emoticon So Much to ALL who took their time to stop by my SparkPage, Post on the Boards, sent Goodies and wrote to congratulate me on The Leader of the Month. I am truly humbled by the honor and feel as if I have been deeply blessed by the opportunity to work with such an Awesome Group of SparkPeople here on this Team! It is I who "Thank-You" for that and for giving back to me so much more than you will ever know! Now, Go Out & QuickFire Your Life and Pay It Forward! emoticon , kelli



Edited by: KV711LAW at: 6/12/2009 (23:01)
*kElli*

Want To Turn Your Spark Into A QuickFire? Turn It UP! Join Me! teams.sparkpeople.com/QuickfireChall
enge


Motivate! www.youtube.com/watch?v=zKiW3
DH_Ih8


Attract! www.youtube.com/watch?v=D4zWB
HFCmXM


Remember! www.youtube.com/watch?v=smhK8
l2SF-s




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