Week Eight, Do We Feel GRRRRRREAAT??

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!!!!


Points for Cardio are staying the same this week☺

CARDIO

1 pt for every minute of cardio, as usual.

CARDIO BONUS : Did you do over 180 minutes of cardio this week? YAY YOU! Give yourself 50pts! (no matter what over 180 you can only give yourself the 50pts)


INTERVALS
Intervals – 10pts for every 1 full minute of super high powered cardio you do




STRENGTH

Back to some Yoga this week, to prep for next week. Warning..next week will have some SERIOUS reps and moves involved!!

***Please note: at the bottom of the page for EACH pose there is a link for Beginners, Contraindications and Cautions, Modifications and Props, and Deepen The Pose…PLEASE READ OVER CAREFULLY BEFORE ATTEMPTING THE FIRST TIME!!!

**Please do in order**
** Get towels, roll them up, pillows, large cans if you don’t have blocks ready and nearby**

For Beginners and Advanced:

Reclining Big Toe Pose – Once on Each Leg
http://www.yogajournal.com/poses/483

Staff Pose – Hold pose for one minute, release, then one more time for a total of 2
http://www.yogajournal.com/poses/2480

Mountain Pose – One Time
http://www.yogajournal.com/poses/492

Downward Facing Dog – One Time
http://www.yogajournal.com/poses/491

Childs Pose – One Time
http://www.yogajournal.com/poses/475

Cobra Pose – One Time
http://www.yogajournal.com/poses/471

Mountain Pose – One Time (yes again)
http://www.yogajournal.com/poses/492

Tree Pose – One Time Each Leg
http://www.yogajournal.com/poses/496

Leg Up The Wall Pose – One Time
http://www.yogajournal.com/poses/690

Corpse Pose _-One Time
http://www.yogajournal.com/poses/482


Did the whole routine? YAY give yourself 100 pts each time.

Did it three times this week ? Yay!! Strength Bonus of 100pts!

Tracking
10pts for every day you tracked every bite lick and taste (maximum 70pts)

8 Healthy Guidelines
10pts for every day you met all 8 Healthy Guidelines (maximum 70pts)

LIFESTYLE CHALLENGES

>Rock your world a bit. Doing cardio mon tues wed and strength tues thurs? Switch em up! Always doing the treadmill at the gym? Try the bike! Switch one major thing all week (i.e. no treadmill, just the bike) for 50pts

> Pick one thing you always miss out on in the 8 HG / Tracking challenge and meet it this time? Never able to track on Sundays? Get er done!!! Can't get in that 2tsp of healthy oil? Pour it on!! Never quite make your water quota? Guzzle it down!!
Meet that one thing you never get done, and give yourself 50pts!!
What's this? Nothing is challenging about the tracking or 8 HG's for you? YAY give yourself 50pts just for being AbFab:)

>Plan and do one activity with a family member this week (or pet or BFF). Lots of fun outdoor things right now, or try a new yoga class, or a new pilates class..Just bring someone along to make it fun! 50pts

>I love this one so I’m going to keep it in for a third week!! 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



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!!!!