Week Five!! YES FIVE!! HALFWAY THERE!!!!!!

You guys are doing AWESOME!!!!!! This week we are going to do something a bit different to shake things up a bit!!!! Hold on to your hats, its time to Motivate, Recommit, and Recharge!!!!

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!!!!


This week we are focusing on RECHARGING!!! Its been 5 weeks of cardio, strength, and stepping out of your comfort zones and you should feel AWESOME FOR IT!!!!! Now, its time to take a step into thanking our bodies for getting us this far, and giving it a little well deserved pampering!!

CARDIO
We are taking it down this week folks!!
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!

INTERVALS
You can do intervals if you want, but we aren’t counting them this week.

STRENGTH

***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

500 pts Every Time the WHOLE circuit is completed

STRENGTH BONUS: 500 pts if the WHOLE circuit is completed three times in one week.


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

>Take 5 minutes every day, no phone, no tv, no kids, no partner, no radio, no computer. Lock yourself in the bathroom if you have to. Look at your certificate and reflect on the good things you did for yourself so far in this challenge.
7 days a week. No exceptions. (if you miss a day 0pts) 50pts.

>Take your measurements and write them down next to the original ones you took in Week One on the back of your certificate.
50pts.

>Pull out your most favorite non point friendly recipe. Go through your w.w.booklets/website and google various websites to adjust it to be point friendly. Share both versions with your team! 50pts

> Pick one day this week and pamper yourself. A hot bath, a full body exfoliation, a full body moisturizing, some cucumber slices on your eyes..something decadent and tender and sweet to yourself. If you can afford it, get a massage..you following me on what I want you to do? THANK YOUR BODY for getting you through these last 5 weeks!! 50pts

> Choose a reward for your 10th week of the Challenge. Write it down and share it with your team in a post. 50pts

LIFESTYLE BONUS

Find a motivational quote, song or story, print it out and attach it to your certificate. 50pts..Share it with your team another 50pts