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EMSSBEARS's Photo EMSSBEARS SparkPoints: (134,855)
Fitness Minutes: (110,321)
Posts: 8,312
5/22/10 9:35 P

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05/17: Strength = 15 Cardio = 0 Water = 12
05/18: Strength = 15 Cardio = 0 Water = 12
05/19: Strength = 15 Cardio = 0 Water = 14
05/20: Strength = 15 Cardio = 0 Water = 10
05/21: Strength = 15 Cardio = 135 Water = 13
05/22: Strength = 15 Cardio = 120 Water = 10

Total Strength = 90
Total Cardio = 255
Total Water = 71


Beth
-Arkansas

"Aim for progression, not perfection."

West Highland White Terrier Fans co-leader

BLC25,BLC26,BLC26,BLC27,BLC28 -
Azure Destination
BLC29-
Your Superhero Name is The Ruby Brain
Your Superpower is Speaking to Animals
Your Weakness is Salt
Your Weapon is Your Invisible Pistol
Your Mode of Transportation is Motorcycle

firbit user: //www.fitbit.com/user/2G3LL9


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REBECKY44's Photo REBECKY44 Posts: 9,900
5/22/10 11:02 A

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Mini Challenge for Saturday May 22nd!

Final Day of the week long Mini-Challenges. Let's end it while working all our muscles with Coach Nicole! Give yourself 15 points for completing this workout!
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VIDEO: 20-Minute Resistance Band Workout
Strengthen Your Muscles While You Sit!
-- By Nicole Nichols, Fitness Instructor
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www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=720

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Edited by: REBECKY44 at: 5/22/2010 (11:06)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
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REBECKY44's Photo REBECKY44 Posts: 9,900
5/20/10 11:13 P

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Mini Challenge for Friday, May 21st!

Calf Raises with Chair: Muscles Worked: Calves

Starting Position
Stand facing a wall or back of chair and lightly hold onto it with fingertips to aid balance. Legs should be shoulder-width apart and straight. Do not lock knees.

Action
EXHALE: Raise up on balls of feet, and hold for 2 seconds.

INHALE: Return to start position and repeat.

Special Instructions
Try not to let heels touch or rest on ground between repetitions unless necessary. As you progress, use one foot at a time.

www.sparkpeople.com/resource/exercis
es
.asp?ID=123&from=fitness


Lying Abduction: Muscles Worked: Outer thigh, Hips

Starting Position
Lie on left side, legs straight, knees together, resting head on right hand or extended arm. Place right hand flat on the ground in front of you for balance.

Action
EXHALE: Squeeze the right thigh to raise right leg until it forms a 45 degree angle with the ground. Hold for 2 seconds.

INHALE: Return to start.

Complete reps and switch sides.

Special Instructions
Keep foot flexed through entire movement, toes facing forward (not up).

www.sparkpeople.com/resource/exercis
es
.asp?ID=149&from=fitness


Seated Leg Extensions: Muscles Worked: Quads

Starting Position
Begin seated in a chair, feet flat infront of you, palms grasping chair edge at sides or front.

Action
EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

www.sparkpeople.com/resource/exercis
es
.asp?ID=126&from=fitness

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Edited by: REBECKY44 at: 5/20/2010 (23:17)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
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REBECKY44's Photo REBECKY44 Posts: 9,900
5/19/10 11:40 P

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Mini-Challenge for Thursday, May 20th:
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VIDEO: 8-Minute Lower Body Ball Workout
A Short and Effective Lower Body Workout
-- By Nicole Nichols, Fitness Instructor

Length: 8 minutes
Equipment: Stability ball

Type of Workout: Strength training (toning) & flexibility
Muscles Worked: Lower body (quads, glutes, hamstrings, calves)
Fitness Level: Beginner to intermediate

Impact: Low-impact
Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure your ball is well-inflated.
Extra Tip: To make this workout harder, you can hold dumbbells at your sides during each exercise.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1163


SCORING FOR THIS WORKOUT: Give yourself 15 points for completing this workout video.

Track Your Workout: Scroll down to the bottom of the article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
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Edited by: REBECKY44 at: 5/20/2010 (23:17)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
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28.5
38
REBECKY44's Photo REBECKY44 Posts: 9,900
5/19/10 10:30 A

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Mini Challenge for Wednesday May 19th - Let's work on the CORE!

Standing Side Bend with Towel Exercise: Muscles Worked: Obliques
www.sparkpeople.com/resource/exercis
es
.asp?ID=131&from=fitness

Starting Position
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.

Action
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.

Dolphin Pose Exercise: Muscles Worked: Abs, Shoulders, Upper back
www.sparkpeople.com/resource/exercis
es
.asp?ID=111&from=fitness

Starting Position
Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

Action
Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Special Instructions
None.

Banana Exercise: Muscles Worked: Abs, Shoulders
www.sparkpeople.com/resource/exercis
es
.asp?ID=140&from=fitness

Starting Position
Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.

Action
Keeping head between arms, slowly raise upper body and legs off floor to form a gentle bananalike curve. Hold for a slow 30 counts.

Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.
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Give yourself 5 points for completing each core workout. (Maximum 15 points)

Don't forget to add them to your Fitness Tracker to get your Spark Points!!

Enjoy!
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Edited by: REBECKY44 at: 5/19/2010 (15:03)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
9.5
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28.5
38
REBECKY44's Photo REBECKY44 Posts: 9,900
5/17/10 10:37 P

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Give yourself 5 points for each one you completed. Max 15 points.

Strength Mini-Challenge for Tuesday May 18th:

Wall Pushups
www.sparkpeople.com/resource/exercis
es
.asp?ID=107&from=fitness


Dumbbell Shrugs
www.sparkpeople.com/resource/exercis
es
.asp?ID=43&from=fitness


One-Arm Dumbbell Rows
www.sparkpeople.com/resource/exercis
es
.asp?ID=37&from=fitness

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Don't forget to add these to your Fitness Tracker, too!


Edited by: REBECKY44 at: 5/17/2010 (22:42)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
9.5
19
28.5
38
REBECKY44's Photo REBECKY44 Posts: 9,900
5/17/10 12:49 P

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Scoring:
5 points for completing the strength training workout.
5 points for every 30 minutes of cardio.
1 point for every 8 oz of water! (No limit!)

05/17: Strength = 15 Cardio = 10 Water = 8
05/18: Strength = 15 Cardio = 5 Water = 8
05/19: Strength = 15 Cardio = 5 Water = 8
05/20: Strength = 15 Cardio = 0 Water = 8
05/21: Strength = 15 Cardio = 0 Water = 8
05/22: Strength = Cardio = Water =

Total Strength = 75
Total Cardio = 20
Total Water = 40
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Edited by: REBECKY44 at: 5/22/2010 (11:07)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
9.5
19
28.5
38
REBECKY44's Photo REBECKY44 Posts: 9,900
5/17/10 10:20 A

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Upper Body Challenge for Monday is:

Alternating Dumbbell Biceps Curls
www.sparkpeople.com/resource/exercis
es
.asp?ID=69&from=fitness


Dumbbell Lateral Raises
www.sparkpeople.com/resource/exercis
es
.asp?exercise=74


Seated Dumbbell Tricep Extensions
www.sparkpeople.com/resource/exercis
es
.asp?exercise=158


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Edited by: REBECKY44 at: 5/17/2010 (10:26)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
9.5
19
28.5
38
JULIE_MAY's Photo JULIE_MAY Posts: 2,432
5/16/10 11:07 P

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Scoring:
5 points for completing the strength training workout.
5 points for every 30 minutes of cardio.
1 point for every 8 oz of water! (No limit!)

05/17: Strength = 15, Cardio = 7 Water = 8
05/18: Strength = 15, Cardio = 10 Water = 8
05/19: Strength = Cardio = 10 Water = 8
05/20: Strength = 15 Cardio = 10 Water = 8
05/21: Strength = 15 Cardio = Water = 8
05/22: Strength = Cardio = 15 Water = 10

Total Strength = 60
Total Cardio = 52
Total Water = 50
Total Everything: 162

Thanks, Becky!
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Edited by: JULIE_MAY at: 5/23/2010 (18:17)
Co-Leader: West Highland White Terrier Fans


 current weight: 165.0 
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WESTIEGAL1's Photo WESTIEGAL1 Posts: 3,143
5/16/10 6:54 P

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I'm in!

05/17: Strength = Cardio = Water =
05/18: Strength = Cardio = Water =
05/19: Strength = Cardio = Water =
05/20: Strength = Cardio = Water =
05/21: Strength = Cardio = Water =
05/22: Strength = Cardio = Water =

Total Strength =
Total Cardio =
Total Water =


Edited by: WESTIEGAL1 at: 5/16/2010 (18:54)
Ella

Oklahoma

Oklahoma Westie Rescue Volunteer

Dogs are not our whole life, but they make our lives whole.
- Roger Caras


 Pounds lost: 6.5 
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MAMABEARLICIOUS's Photo MAMABEARLICIOUS SparkPoints: (93,422)
Fitness Minutes: (45,859)
Posts: 3,524
5/16/10 3:57 P

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i've missed the mini's, thanks for bringing them back....

i'm in !!!

Scoring:
5 points for each strength workout completed. (max 15)
5 points for every 30 minutes of cardio. (no limit)
1 point for every 8 oz of water! (no limit)

05/17: Strength = 15 Cardio = 5 Water = 8
05/18: Strength = 15 Cardio = 10 Water = 8
05/19: Strength = 15 Cardio = 5 Water = 8
05/20: Strength = 15 Cardio = 5 Water = 8
05/21: Strength = 15 Cardio = 5 Water = 8
05/22: Strength = 15 Cardio = 5 Water = 8

Total Strength = 90
Total Cardio = 35
Total Water = 48



Edited by: MAMABEARLICIOUS at: 5/22/2010 (17:40)
~~Debra~~
~~~kirby~~~
~~~~la la la~~~~






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REBECKY44's Photo REBECKY44 Posts: 9,900
5/16/10 1:41 P

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Let's mix it up and do a variety of exercises without leaving the house! Everyday this week I will give you a new workout to do. Do as much as you can -- we will be doing them together.

Scoring: Give yourself 5 points for each strength training workout completed (max 15), another 5 points for every 30 minutes of cardio (no limit), and 1 point for every 8 oz of water! (no limit!)

High score will receive a Team Goodie!

This first week well will concentrate on the upper body.

Remember to drink ALL your water! Very important to help your body let go of those extra pounds!
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Are you ready?

GET READY! GET SET! GO!

******Start Copy Here******
Scoring:
5 points for each strength workout completed. (max 15)
5 points for every 30 minutes of cardio. (no limit)
1 point for every 8 oz of water! (no limit!)

05/17: Strength = Cardio = Water =
05/18: Strength = Cardio = Water =
05/19: Strength = Cardio = Water =
05/20: Strength = Cardio = Water =
05/21: Strength = Cardio = Water =
05/22: Strength = Cardio = Water =

Total Strength =
Total Cardio =
Total Water =

******End Copy Here******

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=493

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Edited by: REBECKY44 at: 5/17/2010 (22:44)
*♥)
. ♥ .*♥) .♥*)
(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


 Pounds lost: 17.0 
0
9.5
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28.5
38
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