First of all, please join me in sending Lisa (WaterNymph) some serious healthy vibes!!!!! ((((((HUGS)))))) to all of you who are fighting bugs, winter blues and juggling busy lives to boot....hang in there...sunshine is coming and all this hard work is going to pay off when you get your spring clothes out of the closet...and they're too big! Are YOU WITH ME???? :D
(and yes, it's OK...I have a reputation of being a nutter...LOL)
Now since Lisa is ill, that means you poor souls are stuck with ME as the issuer of the challenge today...MUWHAHAHAHAHHAHAHAHA!!! Here we go....
You guys are doing AWESOME!!!!!! This week we are going to do something a bit different again...it's time to think POSITIVE!!
A few things to remember:
If you have a question as to points, please ask your team/teamleader first.
Participation is KEY. If you feel you need to bow out, please send your team leader an email or a message on the board. DON”T just disappear..it brings the stats down for your whole team!
Post your stats ASAP on Wednesdays!! Even if you have nothing at all to post, post anyway. Who knows, winning might be based on the fact that you did only 3o minutes of exercise that week!
Do not do any exercise that causes you pain. Be sure to go over each move as outlined on www.sparkpeople.com carefully, and determine your level of exercise before starting.
Be consistent with what “weigh in” weight you are using.
Be sure to stretch properly before and after each work out!! Some great ones are here: http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=stretch
HAVE FUN!!!!
CARDIO
1 pt for every minute of cardio, as usual.
Cardio Bonus : if you do 15 minutes of PLANNED INTENTIONAL Cardio every day. 7 days a week. Each day. 15 minutes..500pts Bonus! (let's keep this in here!! :D)
INTERVALS
Intervals = 10 pts per minute
STRENGTH
Let's do some laundry Olympics....LOL...Thanks to XMASBABE who originated this idea in BLC2 or 3! This week, it's time to take the stairs baaaaaaaaaaaaby! For every stair you climb (and yes, you can use something like the Reebok Step), you earn 1 pt. So toss on that laundry, put a post it at the top of the stairs and while you're waiting to flip that laundry over...go up and down those stairs as much as you can! Mark it on the post-it as you pass to keep tracking simple!
You can take the stairs at work, outside..wherever....and remember...
Take the first step in faith. You don't have to see the whole staircase, just take the first step.
Now, while you're working those legs...make sure you activate your core muscles!! And hey, just for the fun of it...let's add some pushups and crunches...oh yeah, you heard me! LOL I don't want you hurting yourself....and we're all at different levels of fitness....do what you can and make sure you watch your form and try to push yourself to do a little more. That burning feeling you get is lactic acid trying to tell you you can't do it...but YOU CAN!!! Don't go crazy, but try to work through the burn for a bit before giving up and you'll see better results. If you do the stairs, pushups and crunches (with a MINIMUM of 50 reps each time) at least 3x this week and you STRETCH properly after your workouts, you can have 100 bonus points! :D
Tracking
10 pt per every day followed, 10 additional pts for every day 8 Healthy Guidelines are followed – and YES that includes 2litres of water MINIMUM per day!!
So: Monday I tracked all my food = 10pts
Monday I also met all 8 HG = 10pts
Total for Monday= 20pts.
Tuesday I tracked all my food = 10pts
Tuesday I did not meet all 8 HG = Opts
Total for Tuesday: 10pts
LIFESTYLE CHALLENGES
>It's time to take care of your health! If you haven't done so in the past year, BOOK YOUR PHYSICAL!!! If you HAVE had a physical in the last 12 months, just give yourself a pat on the back! 50pts.
>Well, if you're booking a physical, you might as well do a little prep...how about a breast self-exam?? http://www.breastcancer.org/symptoms/testing/self_exam/bse_steps.jsp has great step-by-step instructions.
50pts.
>Sit down for supper....preferably every night, but at least THREE TIMES this week, and LISTEN for your body's sigh of satisfaction....then STOP eating!!!! 50pts
> Share an NSV (non-scale victory) on the BLC NSV thread at least three times this week. Anyone can start it and ALL teams post their NSV together on ONE thread...it's time to celebrate all the good choices we make and cheer each other on!!!!!! 50pts
> Pick 5 positive things about yourself and SHARE them!!!!!!! Come on...none of us are perfect, but so many of us are far too hard on ourselves...we need to CELEBRATE our positive attributes..because really, you ROCK!!!!!! 50pts
LIFESTYLE BONUS
Share an NSV EVERY DAY (or 7 NSVs if you can't get to the computer everyday...)on the BLC thread and earn another 100 pts. Seriously, POSITIVE thoughts breed more positive thoughts...and that is a powerful thing!!!!
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