Week Nine ..Feeeeeeling Fine!

TWO WEEKS LEFT!!!!! YAY BABY!!!

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
Only two weeks left til the final weigh in and measuring!!!! Lets kick it up!!

Do 10 minutes of MODERATE CARDIO, then stretch.
Do the whole routine below, then do INTENSE CARDIO for 5 consecutive minutes, then do it again!!! That’s right, points are only earned if you warm up, stretch, do the routine, do the 5 of cardio, then do it again!! And no, this cardio is NOT counted towards your total cardio or interval points.

All exercises are for Beginner and Advanced. Advanced can add weights or reps if they want to:)

Forward Lunges – 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=22

Lateral Lunges – 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=23

Crunches - either with the ball, or with a twist! 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=2

Seated Knee Lifts with Chair – 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=127

Close Arm Wall Pushup 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=108

Dumbbell Lateral Raises – 3 sets of 10-15
http://www.sparkpeople.com/resource/exercises.asp?exercise=74



Did the whole routine twice with the cardio? YAY give yourself 100 pts for each day you did it!

Did it three days 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

>Start Planning Your Reward. You’ve just committed to, and will have completed 10 weeks of bootcamp! You’ve helped your team through some rough spots and you never gave up!!! At the end of the Challenge you are giving yourself a reward. Figure out what that is, and what it means to you and write it on the back of your certificate. Share with your team if you want to. (p.s. I thought I already did this at the beginning but can’t find it in previous posts, so if you did it, just read it over and remind yourself of the reward) 50pts

> Take the Learn and Live Quiz and read ALL the results! http://www.americanheart.org/presenter.jhtml?identifier=3019149 50pts!!

>Take a walk. Yep, that’s right. Just a simple, easy paced, walk. Look around, hear the different sounds, smile at a stanger (just not a creepy looking one). At least 10 minutes, but go for as long as you want. Do this ALL 7 days for a total of 50pts . NO PARTIAL POINTS.

>I love this one so I’m going to keep it in for the rest of the challenge!! 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!!!!