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LEE907's Photo LEE907 Posts: 13,878
7/16/09 5:29 P

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My computer was down for a few days.I just got it back.

I did the oblique crunches
seated knee lifts
Torso stretch

Lee


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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CHELLEBELLE104's Photo CHELLEBELLE104 SparkPoints: (21,165)
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7/16/09 11:27 A

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did the upward dumbbell crunch 3 sets... sorry forgot to post it.

DONE girls don't quit.

�Cultivate your curves - they may be dangerous but they won't be avoided.�- Mae West

SW - 275
CW - 267.2
GW - 170

"Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses." -- Norman Vincent Peale



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LEE907's Photo LEE907 Posts: 13,878
7/15/09 9:05 P

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did both & stretch


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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MIZFENTON's Photo MIZFENTON Posts: 9,878
7/15/09 10:40 A

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emoticon

~Blessed be.. Hugs& Friendship always Raven Lynn~

~Happiness is being married to your best friend~

~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~
.~~.~~.

*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~.....

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~

Get off your seat and get on your feet

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~


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KATHYI2011's Photo KATHYI2011 Posts: 950
7/14/09 11:33 P

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TWUKAWITZ's Photo TWUKAWITZ Posts: 329
7/14/09 11:05 P

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Yea! Did both, as well as wall ups and side lunges with windmill arms.

I just felt so good after my 4 mile walk this evening I just busted it all out!

T

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SATELLITE19's Photo SATELLITE19 Posts: 1,261
7/14/09 10:46 P

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MARISSA3950 SparkPoints: (0)
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7/14/09 10:00 P

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TAMMYRENH Posts: 3,083
7/14/09 9:09 P

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standing oblique crunches are done! thanks so much for the challenge!

CD4978200 Posts: 16
7/14/09 7:59 P

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woohoo!

MELLY723 Posts: 62
7/14/09 7:58 P

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done!

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LEE907's Photo LEE907 Posts: 13,878
7/14/09 7:55 P

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Did both & stretches


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (240,402)
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7/14/09 7:48 P

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~ 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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CD5153255 Posts: 122
7/14/09 6:35 P

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Doing both and have half done!!

VRADAA's Photo VRADAA SparkPoints: (0)
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7/14/09 4:12 P

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Holy Smokes!!! I did get them done. sigh

Tina


"You gain strength, courage and confidence by every experience in which
you really stop to look fear in the face. You are able to say to yourself,
'I have lived through this horror. I can take the next thing that comes
along.' You must do the thing you think you cannot do."
~Eleanor Roosevelt


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DEE107's Photo DEE107 SparkPoints: (1,328,505)
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7/14/09 4:08 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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TIGERBUTT42's Photo TIGERBUTT42 SparkPoints: (0)
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7/14/09 3:49 P

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I'm in!

"It is not because things are difficult that we do not dare it is because we do not dare that they are difficult"


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TIGERTAIL0's Photo TIGERTAIL0 SparkPoints: (0)
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7/14/09 3:35 P

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I'm in!

"If your success is not on your own terms, if it looks good to the world but does not feel good in your heart, it is not success at all." ~ Anna Quindlen


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BIRDLSLAURIE's Photo BIRDLSLAURIE Posts: 3,533
7/14/09 3:10 P

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I'm in for the crunches and tonight I'm spinning so I will imagine I'm on Lance's back wheel! emoticon

Edited by: BIRDLSLAURIE at: 7/14/2009 (15:10)
Laurie




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ANIMEMOM1's Photo ANIMEMOM1 Posts: 483
7/14/09 2:59 P

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I'm in

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MIZFENTON's Photo MIZFENTON Posts: 9,878
7/14/09 1:41 P

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In

~Blessed be.. Hugs& Friendship always Raven Lynn~

~Happiness is being married to your best friend~

~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~
.~~.~~.

*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~.....

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~

Get off your seat and get on your feet

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~


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HEYNOWBNICE's Photo HEYNOWBNICE SparkPoints: (0)
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7/14/09 1:27 P

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emoticon

365exercise.blogspot.com
One day at a time. One choice at a time.


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CIRCE1202_BE's Photo CIRCE1202_BE SparkPoints: (0)
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7/14/09 1:25 P

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DATAQUEEN's Photo DATAQUEEN Posts: 648
7/14/09 12:46 P

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I am in for both!!

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TXGIRLANGEL's Photo TXGIRLANGEL SparkPoints: (0)
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7/14/09 12:42 P

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I'm in

Matt 6:34 - Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.





Amy


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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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7/14/09 12:17 P

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When God leads you to a cliff you must trust him completly and let go; only one of two things will happen, he will catch you or teach you to fly.

Before you criticize someone, walk a mile in their shoes; that way when you criticize them you will be a mile away.

If you tell the truth you don't have to remember any thing.

Generally speaking you aren't learning much when your lips are moving.

Careful your actions, you may be the only book some one reads.


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WIIGAL's Photo WIIGAL SparkPoints: (0)
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7/14/09 12:16 P

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emoticon emoticon

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JCARDINAL's Photo JCARDINAL Posts: 16,389
7/14/09 12:03 P

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I'm in!!

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

Jean


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REDCAT4's Photo REDCAT4 SparkPoints: (0)
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7/14/09 11:57 A

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I am so in....

Jewel
____________________

Ephesians 6:14-18

14Truth, righteousness, 15peace, 16faith, 17and salvation are more than words. Learn how to apply them. You'll need them throughout your life. God's Word is an indispensable weapon. 18In the same way, prayer is essential in this ongoing warfare. Pray hard and long. Pray for your brothers and sisters. Keep your eyes open. Keep each other's spirits up so that no one falls behind or drops out.


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LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (0)
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7/14/09 11:50 A

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I'm in

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NO_SNOW_BODY's Photo NO_SNOW_BODY Posts: 8,245
7/14/09 11:37 A

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I'm in emoticon


Bonnie/ Wisconsin CST
BLC 28-32 Spicy Sparktologists

BLC25-27 Pink Vikings


LCERNY's Photo LCERNY Posts: 1,981
7/14/09 11:33 A

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I'm in, I did my crunches yesterday but I'll go for it again.

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MCPICLES Posts: 15
7/14/09 11:32 A

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20 reps each side emoticon

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TOSMITH's Photo TOSMITH Posts: 644
7/14/09 11:21 A

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ok great! im in.

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PBUSHBY10 Posts: 6,548
7/14/09 11:18 A

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in

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CHUBERASER's Photo CHUBERASER SparkPoints: (41,912)
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7/14/09 11:09 A

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IN!

Tests Turn Into Testimony.


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ANGIENICHOLAS3's Photo ANGIENICHOLAS3 Posts: 128
7/14/09 11:07 A

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I did 25 reps how many are we supposed to do????? this is for each side holding 3lbs weight.

Edited by: ANGIENICHOLAS3 at: 7/14/2009 (11:41)

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MCPICLES Posts: 15
7/14/09 10:58 A

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I did it! Me and my 14 year old son who wants a six pack! It was great! emoticon

Edited by: MCPICLES at: 7/14/2009 (10:59)
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I*AM*BLESSED's Photo I*AM*BLESSED SparkPoints: (102,899)
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7/14/09 10:49 A

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I love Jillian's workouts! I'm in!

�*��) �
�.� �.�*��)�.�*�) �
(�.� ♥ Cheri ♥

Quit smoking for life (literally) in January 2008


"Your life will follow your expectations. You have to change your thinking before you can ever change your living." ~Joel Osteen

"You can't do anything about the length of your life, but you can do something about its width and depth."
DANIROME's Photo DANIROME SparkPoints: (0)
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7/14/09 10:26 A

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will get both in today!

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CHELLEBELLE104's Photo CHELLEBELLE104 SparkPoints: (21,165)
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7/14/09 10:20 A

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I'm in! Woohoo.

DONE girls don't quit.

�Cultivate your curves - they may be dangerous but they won't be avoided.�- Mae West

SW - 275
CW - 267.2
GW - 170

"Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses." -- Norman Vincent Peale



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TAFODIL24's Photo TAFODIL24 Posts: 14,890
7/14/09 10:15 A

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emoticon

~ Taffi

OMY One Minute Yoga / Co-Leader with Trainer T


Practice makes possible.



"Happiness comes when I overcome the most impossible challenge."


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FIREPHOENIX's Photo FIREPHOENIX Posts: 1,944
7/14/09 10:05 A

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OK




CALOUSTE's Photo CALOUSTE Posts: 188
7/14/09 9:47 A

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These are definitely going to be helping with my stress today!! emoticon

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JUSTFOXXY's Photo JUSTFOXXY Posts: 5,755
7/14/09 9:38 A

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Oh yeah,I'm in.

I dare someone to catch me in these positions at work emoticon emoticon emoticon

Edited by: JUSTFOXXY at: 7/14/2009 (09:39)
"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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PAM19681's Photo PAM19681 SparkPoints: (0)
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7/14/09 9:36 A

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So in for these!!!!!

Pam

Lord, please keep Your arm around my shoulders and Your hand over my mouth. Amen


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KEL_COLUMBUS's Photo KEL_COLUMBUS Posts: 70
7/14/09 9:12 A

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Lets go, I am in!!

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SASSY0612's Photo SASSY0612 Posts: 263
7/14/09 9:05 A

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I'm in!! emoticon

Chelle


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ALANOFLINY's Photo ALANOFLINY SparkPoints: (171,204)
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7/14/09 8:48 A

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I know many of you appreciate the fact that these QFCs help boost the metabolism throughout the day. Do you know they can relieve stress too?

That's my primary reason for being in today - too many anxieties, a couple of doctor appointments, and seeing my daughter head off to Switzerland to perform at the Verbier Festival (and hopefully see Lance Armstrong at the end of the Tour de France stage that ends in Verbier while she's there).

Anyway... lots of stress.... lots of reasons to QuickFire today. So I am IN!!

Alan

"Just because you can, doesn't mean you should!"

"Nothing tastes as good as healthy feels."

My key to success: Follow *most* of the guidelines, *most* of the time.


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CODEMAULER's Photo CODEMAULER Posts: 1,631
7/14/09 8:30 A

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I'm in!

~ 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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TAZZIE5's Photo TAZZIE5 SparkPoints: (0)
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7/14/09 8:26 A

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I am love, love, loving these daily challenges!

emoticon emoticon emoticon emoticon emoticon

Dallas, TX

I'm on 2 diets cause I don't get enough food on just 1!!


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2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
7/14/09 8:25 A

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Getting them done!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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HONEYB1949's Photo HONEYB1949 Posts: 1,198
7/14/09 8:23 A

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I accept the QFC for the seated crunches and torso stretch.

MARY

Be faithful in small things because it is in them that your strength lies.
Mother Teresa

Doubt is a pain too lonely to know that faith is his twin brother.
Kahlil Gibran

Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.
Henry Ward Beecher




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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
7/14/09 8:21 A

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I think I'll try for 100 each of the whole video!

~Mary


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MARINEMAMA's Photo MARINEMAMA Posts: 74,183
7/14/09 8:18 A

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will do

Cindy
EST

Please pray for and support our troops.....They are the very reason we live in the land of the free......let us give thanks to our BRAVE.
GOD is AWESOME.....PRAISE HIM.



Run 1/2 marathon..goal met!


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~*BROKENWINGS*~'s Photo ~*BROKENWINGS*~ Posts: 1,571
7/14/09 8:07 A

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I am so in!

These are great and I can do these all through my day at work.

Thank you so much!!! (This is my trouble spot!!)

Hold on, if you feel like letting go
Hold on, it gets better than you know
Don't stop looking you're one step closer
Don't stop searching it's not over
Hold on


I know I can't make you stay, but I would give my final breath to make you understand how beautiful you are.


Goals:

May 3rd, 2009- Potomac River Run Half Marathon- Met 2:45:00


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VILLADINORAH's Photo VILLADINORAH SparkPoints: (0)
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7/14/09 8:07 A

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I've been thinking a lot about Lance Armstrong lately, because his name is in the news here each night, given his participation in the Tour de France, which I'm following. Thanks for pointing us in his direction; he's such an extraordinary role model.
So, yesterday I biked as I biked today, not with the same intensity, I'm sad to say! But certainly with the same motivation.
I'm in for that crunch thingy, which I really like. I like too, that models who show the exercises are healthy fit people.
Nothing taste as good as fit feels!
Crunch with motivation!

Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult. (Seneca)



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LAURANAV1's Photo LAURANAV1 Posts: 978
7/14/09 8:04 A

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I'm in!

Laura / NC

KBEACH97's Photo KBEACH97 Posts: 313
7/14/09 8:04 A

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Here we go.

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SWAZY33's Photo SWAZY33 SparkPoints: (0)
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7/14/09 7:47 A

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Ok...I'll try and squeeze in as many as possible =)

Live simply.
Love generously.
Care deeply.
Speak kindly.
Leave the rest to God.

CANDICANE32's Photo CANDICANE32 SparkPoints: (0)
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7/14/09 7:45 A

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I'm in!

2010 is my year to reach goal!


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DMAURICE1's Photo DMAURICE1 Posts: 659
7/14/09 7:26 A

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In! emoticon

Dawn-New Bedford, MA


�Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.�


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JESSICAVZ1's Photo JESSICAVZ1 Posts: 2,186
7/14/09 6:38 A

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I think my abs are going to remind me that I did these tomorrow!

I don't win races, but I always cross the finish line. I'm not fast, but I try my best to become faster. I don't have sports endorsements or earn a paycheck, but that doesn't stop me from running. My pace does not define me. Just because "professional" does not precede "athlete" in describing me doesn't make my running any less valuable. I am an everyday athlete; leading a normal life, but with big goals and dreams.
I am an athlete. I am a runner. (runzoerun.com)

~VZ


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CHRYS13's Photo CHRYS13 SparkPoints: (0)
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7/14/09 6:16 A

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sounds great!

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."
CHIMDINDU's Photo CHIMDINDU SparkPoints: (0)
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7/14/09 5:14 A

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AM IN

I'm apple of Gods eyes,my life/body is EVIDENCE of His work.


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GR8GAMMY's Photo GR8GAMMY SparkPoints: (0)
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7/14/09 2:20 A

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I'm in

Patty in Mesa AZ

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." Dr. Martin Luther King, Jr.

Join Sewing Buddies
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http://www.sparkpeople.com/myspark/gro
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JEN1239's Photo JEN1239 SparkPoints: (0)
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7/14/09 12:24 A

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will do emoticon

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SATELLITE19's Photo SATELLITE19 Posts: 1,261
7/13/09 11:59 P

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emoticon for yesterday
In for all tomorrow

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TCHOZET's Photo TCHOZET Posts: 1,343
7/13/09 11:56 P

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I'm in!

"What the mind of man can conceive and believe, it can achieve."
Napoleon Hill 1883-1970

Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.
―Author Unknown


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FAITHRT's Photo FAITHRT Posts: 400
7/13/09 11:47 P

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emoticon emoticon

"don't ask what the world needs. ask what makes you come alive and go do it. because what the world needs is people who have come alive" -- Friedrich Nietzche


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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 5,873
7/13/09 11:42 P

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count me in!!STANDING OBLIQUE CRUNCH! i do these all the time on one of my Jillian Michael workouts. emoticon

~`**Christina**`~

Thank you JESUS!







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BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,522
7/13/09 11:39 P

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emoticon OMG! emoticon Why did you have to get Jillian involved?! She is a beast ok beautiful but she cracks the whip! emoticon emoticon thank God emoticon I can pace this throughout my day! emoticon emoticon emoticon emoticon emoticon

Dee emoticon emoticon I'm in too. I'll be sorry tomorrow night. emoticon

Come on team, cough it up & let's get it done!

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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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
7/13/09 11:37 P

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


Be still and know that I am God.

(Jeanshep2


Birthday 7/23
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LEE907's Photo LEE907 Posts: 13,878
7/13/09 11:07 P

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in


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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DEE107's Photo DEE107 SparkPoints: (1,328,505)
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7/13/09 10:56 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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ANGIENICHOLAS3's Photo ANGIENICHOLAS3 Posts: 128
7/13/09 10:45 P

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JUDITHBEAST's Photo JUDITHBEAST Posts: 1,941
7/13/09 10:45 P

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I'm in for a combo!!
emoticon

"Whether you think you can or think you can't, you're right."



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WANNABTHIN53's Photo WANNABTHIN53 Posts: 8,997
7/13/09 10:44 P

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ANGIENICHOLAS3's Photo ANGIENICHOLAS3 Posts: 128
7/13/09 10:03 P

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is this tomorrow's challenge. I am confused I thought that the side lunge windmill arms were todays challenge



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CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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7/13/09 10:01 P

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emoticon sorry need to bow out gracefully again...packing and RE-TWISTED my ankle tonight reaching for a frypan on top of the cabinets

Hugs to all.

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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7/13/09 9:49 P

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Kit


* ~Kit ~ *
Amazon Warrior Apprentice BLC14
Milwaukie, Oregon

Our Direction Determines our Destination


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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (240,860)
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7/13/09 9:43 P

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I'm in :)

Diane - OH
BLC38 CAMO Rank: Command Sergeant Major

"You just gotta ignite the light and let it shine"
www.youtube.com/watch?v=s3P9f
yJEu6E


Scrapper's Toy Box
stores.ebay.com/Scrappers-Toy
-Box?_trksid=p2047675.l2563


docs.google.com/spreadsheets/
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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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7/13/09 9:38 P

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in

When God leads you to a cliff you must trust him completly and let go; only one of two things will happen, he will catch you or teach you to fly.

Before you criticize someone, walk a mile in their shoes; that way when you criticize them you will be a mile away.

If you tell the truth you don't have to remember any thing.

Generally speaking you aren't learning much when your lips are moving.

Careful your actions, you may be the only book some one reads.


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KV711LAW's Photo KV711LAW SparkPoints: (0)
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7/13/09 9:35 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

emoticon YOUR UPSIDE DOWN ABDOMINAL QUICKFIRE CHALLENGE! emoticon

Your QuickFire Challenge of The Day Are The Oblique Crunch! 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.

emoticon
STANDING OBLIQUE CRUNCH!
www.hulu.com/watch/58186/jill
ian-micha
els-mini-workouts-upside-down
-abdo
minal-workout
(NOTE: 1:10 into the video-)

slideshows.health.com/slide_s
hows/1050
4/slides/12369


emoticon ON YOUR MARK!
Stand with feet slightly wider than hip-width apart, with your weight on your right leg (if you want you may add a 3- to 5-pound dumbbell/ or use a water bottle in your hand for even more crunch). Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).

emoticon GET SET & GO!
Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position.

Muscles QuickFired: Obliques

emoticon QuickFire Challenge YourSelf To Do 1215 reps, then switch sides and repeat. Do 3-5 Sets Spread Out Through Your Day! Find Your "Trigger" (Bathroom/Water/Chill Break, Commercial Breaks, Phone Call, etc.)!

emoticon Track in Your Fitness Tracker: Strength: Core Exercises: Crunches!


emoticon
AND/OR: emoticon Seated Knee Lifts with Chair
www.sparkpeople.com/myspark/e
x/exercis
es.asp?ID=127


emoticon QuickFire Instructions!
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

emoticon
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles QuickFired: Abs

emoticon QuickFire Challenge YourSelf to 50 in sets of 10 spaced throughout your day!

emoticon Track in Your Fitness Tracker: Strength: Core Exercises:Seated Knee Lifts with Chair!


QUICKFIRE STRETCH: emoticon
YOUR QUICKFIRE TORSO TWIST:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=289


Moving your spine in different directions during the day is important to keep circulation flowing to the intervertebral discs.

This corrective posture exercise is a great way to stimulate muscle activity, alleviate compression, and increase blood flow to the discs.

emoticon QUICKFIRE STARTING POSITION!
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend right knee to place foot flat on the floor.

emoticon QUICKFIRE ACTION!
Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you.

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

emoticon QUICKFIRE SPECIAL INSTRUCTIONS!
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep shoulders relaxed and back straight. For a deeper stretch (not pictured) place the right foot on the other side of your left knee.

Muscles QuickFired: Glutes, hips, core

emoticon Do this QuickFire Stretch 4-5 times on each side. Repeat 3-5 times throughout your day &/or Every Time You QuickFire Your Day!


emoticon
SUPER SIZE YOUR CORE QUICKFIRE WITH THIS ADDITION (OR USE IT AS ALTERNATIVE TO FRIDAY 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 emoticon
QUICKFIRE VIDEO(s) OF THE DAY!


www.youtube.com/watch?v=HjcZN
R6MiRE

Need Motivation?

www.youtube.com/watch?v=oWWJs
cNtT5M
LIVESTRONG ACTION

www.livestrongaction.org/?tr=
y&auid=50
67004



emoticon GO QUICKFIRE UP YOUR DAY! SHARE YOUR FIRE & PAY IT FORWARD! emoticon emoticon


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!


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.


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 "Tough Times Never Last; Tough People Do." ~ Robert Schuller


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"


*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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