Week SEVEN Challenge!!!

Week Seven!! Are you feeling in Heaven?? LOL, sorry February is allowing the insanity to show through a little more than usual!!!

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 going Back To The Basics!!!! I’ve made some changes in the points system..hopefully it makes it easier? If not, please let me know and give me some suggestions on how to improve it!

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
Due to Scoring issues we are going to leave this one out again this week. When posting your stats please include it, but just put “0” so its easier for your team leader to use the spreadsheet..thanks! I hope you still DO intervals though, for your own good☺

STRENGTH

Beginner

Back Extension With Ball (or w/o if you don’t have one) 1 rep = 5 lifts and lowers. Do 3 reps.
http://www.sparkpeople.com/resource/exercises.asp?exercise=17

Reverse Crunch – Lift and lower 5 times = 1 Rep. Do 3 Reps.
http://www.sparkpeople.com/resource/exercises.asp?exercise=8

Superman – Hold each time for as close to 30 Seconds as possible. Do this 5 times.
http://www.sparkpeople.com/resource/exercises.asp?exercise=191


Advanced
Pendulum – 5 times to the left, 5 times to the right = 1 rep. Do 3 Reps.
http://www.sparkpeople.com/resource/exercises.asp?exercise=144

Lying Straight Leg Raises 1 rep = 10 lifts and lowers. Do 3 Reps.
http://www.sparkpeople.com/resource/exercises.asp?exercise=143

Back Extension With Ball (or w/o if you don’t have one) 1 rep = 5 lifts and lowers. Do 3 reps.
http://www.sparkpeople.com/resource/exercises.asp?exercise=17

All Done? YAY! Give yourself 100 pts.

Did the full routine on three different days this week?
Strength Bonus of 100pts for you!!


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

The first of the lifestyle challenges is a huge one, so I’m going easy on you this week in terms of how many you have☺

>Write out your meal plans for the week. 50pts

>For every full day you stick to your meal plan, give yourself 50pts.

>Up your water intake by another 500ml. This can be in the form of decaf tea or coffee with no sugar milk or cream. Diet pop does not count. 50pts

>I love this one so I’m going to keep it in this 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!!!!