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4/3/14 2:38 P

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PLEASE DO NOT POST ANY REPLIES TO THIS THREAD. IT IS INTENDED TO BE A READ ONLY INSTRUCTION LOCATION.

NOTE: Be sure that you have first read the bottom post in the thread, which has all the Bonus instructions. Then proceed to read this current week's bonus specific activity details in this message:

WEEK 8 (May 20th – May 26th) STRENGTH
Strength training is an essential part of a complete fitness program. But if you don' t know anything about strength training, where do you start? Right here!
Read articles – 25 points for each, total = 100
https://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1033
https://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=636
http://www.coachcalorie.com/strength-tra
ining-is-a-miracle-weight-loss-aid/
http://www.bodybuilding.com/fun/girls-ge
t-your-guns-why-women-should-lift-weig
hts.html

Put what you've learned into practice!
Below are a couple of options for Strength Training and Stretching sessions:

STRENGTH Home Version
1. Reverse Crunches - Do 3 sets of 10 reps - 15 points
2. Hands Elevated Pushups - Do 3 sets of 10 reps (best done on stairs or a stable chair) - 15 points
3. Traditional Squats - Do 3 sets of 10 reps - 15 points
4. Elbow or Side Plank - Do 5 repetitions of 30 seconds each on each side - 15 points
5. Burpees - Do 3 sets of 10 repetitions - 15 points (modified OK)
Total possible points: 75 per session

OR

STRENGTH CYOW (Choose Your Own Workout)
You may choose your own exercise DVD to follow or take a Strength Training group class at a gym like Les Mills. If you have a personal training session, it will count, too. Betty Rocker, Jillian Shred, or P90X are great options but any Strength Training DVD with 30+ minute, as long as it includes a minimum of 3 sets of 10 reps on 5 different exercises.
Total points: 75 per session

NOTE: There is a maximum of 3 ST sessions (either kind) per week = 225 total points

* Share with the team about your Strength Training new experiences on the Support thread = 50 points
* Interact with the team by posting on the 2014 Q2 Challenge support thread = 5 points per day + 15 points, if you post all 7 days = 50 total
* Show Support to your team mates! Visit a teammate’s page or blog once every day this week. This is a great way to share your excitement, and to earn Spark points too = 5 points each day + 15 points, if you post all 7 days = 50

Grand Total Points for week 8 = 475 points



WEEK 7 (May 13-19th) SUBSTITUTING
Yum, Yum!
The tiniest changes can add up. The world is full of smart substitutions. You just have to keep your eyes open for the opportunities. Take a moment to look at how you can eat smarter. You’ll be amazed at the difference it can make.
Read articles – 25 points for each, total = 125

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=162

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=338

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1245

www.sparkpeople.com/blog/blog.asp?po
st
=meatloaf_makeovers

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=544


Put what you've learned into practice:
• Substitute 1 new item per day = 10 points + 30 points if you substitute new every day = 100 total
• Try a new SP recipe for a main dish that you’d traditionally make and share on the Support tread how it went and include the calorie or component differences = 50 points
• Try a new bakery item recipe that uses substitutions from one of the articles and share on the Support thread how it went = 50 points
• If you eat out at a restaurant, try some of the tips in the article and choose a different healthier substitution and tell of your experience in the Support thread = 50 points

* Interact with the team by posting on the 2014 Q2 Challenge support thread = 5 points per day + 15 points, if you post all 7 days = 50 total

* Show Support to your team mates! Visit a teammate’s page or blog once every day this week. This is a great way to share your excitement, and to earn Spark points too = 5 points each day + 15 points, if you post all 7 days = 50 total

Grand Total Points for week 6 = 475 points


WEEK 6 (May 6- 12th) TRACKING
Breakfast, Lunch, and Dinner! Check! Exercise! Check!

Track your food. No matter how it adds up, you’ll learn from it. Studies show that recording your dietary intake, physical activity, and weight on a regular basis are effective strategies to help people lose weight.
* Read these articles on goal setting technique = 50 points each

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1143

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=394


Track fitness to watch your improvement. It will help keep you achieving your goals. It helps to realize that it has been two days since you did sit-up and its time to do them again. Putting things on the tracker makes us more accountable. It also helps track the types of exercises you’ve been doing - especially when you get bored with a routine. You don't HAVE to track if you don't want to. It's motivating for some people---especially those who before starting this were extremely sedentary---to have some kind of visual record. And over time, to see how far they've come. "Look! When I first started I could barely walk a mile. But now I'm up to running 5!" Track daily and then see it add up using the Fitness reports. All the minutes of exercise over the course of the month or a year make a difference in our overall health.

How to use the SP Fitness Tracker
Watch the video link below and answer this key question below in the 2014 Q2 Challenge support thread = 25 points
 What is very important to change regularly, if you want to manage your weight effectively?

www.sparkpeople.com/resource/videos-
de
tail.asp?video=73


* Track all your food for 1 day = 10 points, track all 7 days - add an extra 30 points.
* Track all your exercise for 1 day = 10 points, track all 7 days - add an extra 30 points.
* Make your meal and fitness trackers visible to others in Spark = 200 points (BTW…I recently turned this feature on and found that it is motivation to make sure that I have good things to track).

Data is of no value, if it doesn’t drive a positive change. After you’ve tracked for a week, analyze the results and define a new action plan for better results.

* Blog about your experience, analysis, results, and action plan (driving future positive changes) = 100 points

* Interact with the team by posting on the 2014 Q2 Challenge support thread = 5 points per day + 15 points, if you post all 7 days
* Show Support to your team mates! Visit a teammate’s page or blog once every day this week. This is a great way to share your excitement, and to earn Spark points too = 5 points each day + 15 points, if you post all 7 days
Grand Total Points for week 6 = 725 points

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PLEASE DO NOT POST ANY REPLIES TO THIS THREAD. IT IS INTENDED TO BE A READ ONLY INSTRUCTION LOCATION.


Edited by: FAVALL at: 5/20/2014 (00:13)
Lorrie
Northern California



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FAVALL's Photo FAVALL SparkPoints: (0)
Fitness Minutes: (53,994)
Posts: 1,232
4/3/14 2:15 P

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PLEASE DO NOT POST INTO THIS THREAD. IT IS A READ ONLY INSTRUCTION PLACEHOLDER LOCATION.

BONUS Instructions:
Join the Bonus activity at any time during the quarter.
Copy the week 1-13 reporting template section between the 2 yield signs and paste into a reply on the 2014 Q2 Challenge BONUS REPORTING thread.

Each week you'll need to return to this thread to see the weekly bonus activity specifics for that week. The week's activities will be posted by Sunday night for start on Tuesday.
Warning: The week's activity speicifics will only be posted for one week. If you miss it, you can't participate in that week's items; however, you can jump back in on the next week's bonus acitivity.

Reporting and Cutoff:
Each week you'll be using the edit message button to update your message in the BONUS REPORTING thread with your results for that week.
The weekly cutoffs is Monday and the posting deadline is Tuesday at midnight.
Anything posted after that cutoff won't be included in that week's winner announcement, which will be posted in the 2014 Q2 Support thread.

You will need to keep track of the bonuses yourself, and report and EDIT them on your message thread in the 2014 Q2 Challenge BONUS REPORTING thread.

Participation in the bonus activities are optional, This is a great way to participate if your scale isn't showing the results that you want. You can be successful in the bonuses.

Each week there is an activity that you can earn bonus points for and then record your results on this thread, (Edit your posts to show the accumulation).

Not everyone participates in the bonuses, as they are optional.

About the Challenge Bonus points-
1) They don't relate to directly to your spark points. The bonus points are just for our team challenge.
2) The bonuses are a way to participate in the challenge if you are not having a good result on the scale.
3) This time I have listed all of the bonuses catagories in advance so you can look through them and see if the activities are ones you think you'd like to participate in. The specific activities for each week will only be posted by Sunday night before that week's bonus time period.

If you have further questions, please send me a SP mail message.

Copy from the first yield reference point below to the second yield reference point. Paste into your reply message in the 2014 Q2 Challenge BONUS REPORTING thread.
!!!!!!!DO NOT PASTE INTO A REPLY MESSAGE IN THIS THREAD.!!!!!!
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PLEASE EDIT YOUR ORIGINAL POST FOR ALL UPDATES:

Week 1 ____ points (4/1 - 4/7)
Week 2 ____ points (4/8 - 4/14)
Week 3 ____ points (4/15 - 4/21)
Week 4 ____ points (4/22 - 4/28)
Week 5 ____ points (4/29 - 5/5)
Week 6 ____ points (5/6 - 5/12)
Week 7 ____ points (5/13 - 5/19)
Week 8 ____ points (5/20 - 5/26)
Week 9 ____ points (5/27 - 6/2)
Week 10 ___ points (6/3 - 6/9)
Week 11 ___ points (6/10 - 6/16)
Week 12 ___ points (6/17 - 6/23)
Week 13 ___ points (6/24 - 6/30)


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PLEASE DO NOT POST INTO THIS THREAD. IT IS A READ ONLY INSTRUCTION PLACEHOLDER LOCATION.



Edited by: FAVALL at: 4/3/2014 (14:17)
Lorrie
Northern California



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