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DMNBW4's Photo DMNBW4 Posts: 8,235
6/12/09 9:26 P

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done

"DANCE like no one is watching, LOVE like you'll never be hurt, SING like no one is listening, LIVE like it's heaven on earth." -william purkey


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JUSTOURGANG's Photo JUSTOURGANG SparkPoints: (0)
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6/9/09 4:02 P

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emoticon



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KATHYLINE1 SparkPoints: (0)
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6/9/09 11:21 A

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forgot to post sunday 100 runners lunges done! emoticon

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DEBSZOO74's Photo DEBSZOO74 Posts: 14,059
6/8/09 7:25 P

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Forgot to post last night, but I did get these done!
emoticon

Debbie from CA (Pacific Time Zone)
BLC42: Powerful Prism Panthers
SW: GW: EW:
X-Weighted 23: Phenomenal Phoenixes
Amazing Amber Bears Spring into Fitness


www.blcpanthers.com


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JUSTOURGANG's Photo JUSTOURGANG SparkPoints: (0)
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6/8/09 4:11 P

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GOSSAMER8's Photo GOSSAMER8 SparkPoints: (0)
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6/8/09 8:32 A

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Woo! I finished these last night, just didn't remember to post that I did. Yay! I finally remembered to do a whole day of Quickfires!

FLYINGTOFREEDOM's Photo FLYINGTOFREEDOM SparkPoints: (0)
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6/8/09 7:51 A

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done

1 bite at a time = 1 choice at a time.
Choice is in our power; take the power and run.

Co-Leader of "Emotional Eaters"

Nothing is forever why not live for today and make it the best day ever.

I am my best friend.


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JANLEEW's Photo JANLEEW SparkPoints: (0)
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6/8/09 2:14 A

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done

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DEE107's Photo DEE107 SparkPoints: (1,372,193)
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6/8/09 12:33 A

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done

DEE Southern New Jersey

SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Grandpas & Grandmas Are Special

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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LBARON2's Photo LBARON2 SparkPoints: (0)
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6/7/09 11:45 P

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emoticon calf raises

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BLUESKY104's Photo BLUESKY104 Posts: 12,544
6/7/09 11:17 P

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emoticon Calf raises


“Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent.
Be careful lest you let other people spend it for you.” —Carl Sandburg

Cathy
NY
TZ: EDT
Black Panthers


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DATAQUEEN's Photo DATAQUEEN Posts: 648
6/7/09 10:48 P

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emoticon

Runner's Lunges. Here's hoping for an ab QF! *wink wink*

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CD4519295 SparkPoints: (0)
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6/7/09 10:39 P

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100 runner's lunges and calf raises. DONE!

CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (241,050)
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6/7/09 9:32 P

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100 of each done.
Need to work on my technique on the
runners lunges though!! emoticon emoticon

~ Christy - Georgia

"You don't get something for nothing!" -RUSH

"All the world is indeed a stage; We are merely players."
-Shakespeare

Winds Of Change Lodge~ Camp WannabeFit 2015

BLC 20-26 Amber Amazon Warrior



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JUSTOURGANG's Photo JUSTOURGANG SparkPoints: (0)
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6/7/09 9:24 P

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emoticon I did both of them plus 100 pushups and 100 walking lunges; I walked 5 miles and 30 min. of strength training. It was a good work out day for me. I feel rejuvenated and full of energy.



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RONIJHAM's Photo RONIJHAM Posts: 1,604
6/7/09 9:07 P

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emoticon runner's lunges done too! emoticon emoticon

~Roni J~ NH
BLC 26 ~ Spicy Sparkologists

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ROSE251's Photo ROSE251 Posts: 1,938
6/7/09 8:50 P

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emoticon calf raises

Begin each day with a reason and enthusiasm.

Embrace the unknown.


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KATHYI2011's Photo KATHYI2011 Posts: 950
6/7/09 8:24 P

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emoticon emoticon Did both!!

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CD4114604 Posts: 8,376
6/7/09 8:22 P

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I had to stick with the calf raises today...and will do some more sets later at work...but overall i can report: emoticon emoticon emoticon

JUDYDLPN's Photo JUDYDLPN SparkPoints: (11,272)
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6/7/09 8:14 P

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Judy

"No, I'm not where I want to be.
But thank God, I'm not where I used to be."

Start Weight - 195 (again)
Goal Weight - 145



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BRATTT Posts: 817
6/7/09 8:10 P

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I did em both!
emoticon emoticon

As of 8/31/2010 @ 9:51 PM:
I have been quit for 1 Year, 2 Months, 4 Weeks, 1 Day, 20 minutes and 59 seconds (455 days). I have saved $2,388.81 by not smoking 6,825 cigarettes. I have saved 3 Weeks, 2 Days, 16 hours and 45 minutes of my life. My Quit Date: 6/2/2009 9:30 PM
~~~~~~~~~~~~~~
No one ever got fat going to town on spinach :o)


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TAMMYRENH Posts: 3,083
6/7/09 7:19 P

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100 calf raises with step, 60 runner's lunges plus a few other exercises for good measure - 2 days before my birthday and already there is chocolate birthday cake in the house - eeek! - I need all the extra exercise bits I can get!

HOPE374's Photo HOPE374 Posts: 50
6/7/09 7:03 P

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I'm in!


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CD5153255 Posts: 122
6/7/09 6:56 P

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Woo Hoo emoticon

JUDYK16's Photo JUDYK16 SparkPoints: (0)
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6/7/09 5:43 P

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QF emoticon emoticon

Judy
-------------------------------
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities have crept in. Forget them as soon as you can."
Ralph Waldo Emerson


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CHRYS13's Photo CHRYS13 SparkPoints: (0)
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6/7/09 5:40 P

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emoticon WooHoo!

Jeremiah 29:11
"For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future."
JCARDINAL's Photo JCARDINAL Posts: 16,389
6/7/09 5:28 P

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I'm in!

Failure is the condiment that gives success it's flavor.
Truman Capote

Jean


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BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,534
6/7/09 4:33 P

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I missed Friday's & Saturday's QuickFire so I am SO IN today!! Lets go team!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon Namaste

If hunger is not the problem, then eating is not the solution.

Another good reducing exercise consists in placing both hands against the table edge and pushing back.
Robert Quillen

The MOST you can EVER do is the BEST that you CAN!



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D7MOORE's Photo D7MOORE Posts: 42
6/7/09 3:49 P

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So "in!"

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KALYNKK's Photo KALYNKK Posts: 5,248
6/7/09 3:31 P

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I'm in on this one!

~*Kalyn*~

Watch your thoughts;
the become words.
Watch your words;
they become actions.
Watch your actions;
they become habits.
Watch your habits;
they become character.
Watch your character;
it becomes your destiny.

The more you gripe, the longer God lets you live!


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CD4114604 Posts: 8,376
6/7/09 3:29 P

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You already know what i am going to say right???!!!
Kelli emoticon "It is Sunday!!"
You know the day of Rest...well at least that's what i thought until i got here to QuickFire!! emoticon
And guess what??? I am sooooooooo IN!!! emoticon emoticon

Edited by: CD4114604 at: 6/7/2009 (15:30)
DEBBIER9's Photo DEBBIER9 SparkPoints: (585)
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6/7/09 3:23 P

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emoticon
4 sets 25 runners lunge
4 sets 25 calf raises
4 sets of 20 pushups

www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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SKINNIKKI's Photo SKINNIKKI Posts: 955
6/7/09 3:19 P

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just now logging in but will do



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KIMPAINTS's Photo KIMPAINTS Posts: 3,330
6/7/09 2:54 P

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Thanx, I will do.

"What would it be like if you lived each day, each breath, as a work of art in progress? Imagine that you are a masterpiece un folding, every second of every day, a work of art taking form with every breath. " Thomas Crum


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DEBBIER9's Photo DEBBIER9 SparkPoints: (585)
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6/7/09 2:08 P

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I am in for both

www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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RONIJHAM's Photo RONIJHAM Posts: 1,604
6/7/09 1:18 P

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calf raises done! emoticon now onto the runner's lunges!

~Roni J~ NH
BLC 26 ~ Spicy Sparkologists

BLC 25 ~ Hot Mocha Maniacs







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JUDITHBEAST's Photo JUDITHBEAST Posts: 1,941
6/7/09 12:55 P

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Count me in!! I'll do a combination of both.
emoticon

"Whether you think you can or think you can't, you're right."



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TOBSKINNY3's Photo TOBSKINNY3 Posts: 1,115
6/7/09 12:20 P

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Today is my day off.. i will return tomorrow

___________________

Jessica

You are accountable, look up to yourself, and be your own role model.


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FIREPHOENIX's Photo FIREPHOENIX Posts: 1,944
6/7/09 12:05 P

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'K!




LASHERTHECAT's Photo LASHERTHECAT SparkPoints: (0)
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6/7/09 11:44 A

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calf raises!

"Complaining isn't considered cardio!!" - CASSANDRA_WYNN

Christ has no body now but mine. He prays in me, works in me, looks through my eyes, speaks through my words, works through my hands, walks with my feet and loves with my heart.
- St. Theresa

The only alternative to getting old is dying...be happy you're still here!


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JENNIFERSTER's Photo JENNIFERSTER SparkPoints: (0)
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6/7/09 11:38 A

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Will get 'er done!

Jen


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LANEYSNANA's Photo LANEYSNANA Posts: 3,182
6/7/09 11:31 A

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I'm on it!

Co-Leader Emotional Eaters Team

"When we come to the edge of the light of known, and must step into the darkness of the unknown, of this we can be certain---either God will give us something solid to stand on, or he will teach us to fly"


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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
6/7/09 11:20 A

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I'll do both!

~Mary


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DATAQUEEN's Photo DATAQUEEN Posts: 648
6/7/09 11:14 A

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I'm in for lunges!

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MARTINE08's Photo MARTINE08 SparkPoints: (52,151)
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6/7/09 11:12 A

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Lunges.. !!

Edited by: MARTINE08 at: 6/7/2009 (11:13)



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RONIJHAM's Photo RONIJHAM Posts: 1,604
6/7/09 10:48 A

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I'm in for this one! I only completed one set of 25 yesterday emoticon

~Roni J~ NH
BLC 26 ~ Spicy Sparkologists

BLC 25 ~ Hot Mocha Maniacs







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LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (0)
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6/7/09 10:40 A

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I'm in

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GONNABEFIT27's Photo GONNABEFIT27 Posts: 1,944
6/7/09 10:32 A

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I'm in!! Gonna try to do both!

Start living now. Stop saving the good china for that special occasion. Stop withholding your love until that special person materializes. Every day you are alive is a special occasion. Every minute, every breath, is a gift from God.
Mary Manin Morrissey



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SHPHYS's Photo SHPHYS Posts: 1,356
6/7/09 10:30 A

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i did both

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ELMO12714 SparkPoints: (0)
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6/7/09 10:26 A

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I'm in!

"I think I can I think I can"
PHROSE22 Posts: 1,072
6/7/09 10:13 A

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I'm in! I can do the calf raises right in the lab where I work!

emoticon

Edited by: PHROSE22 at: 6/7/2009 (10:17)
-Failure is a temporary condition, giving up is what makes it permanent.

-Mistakes are a part of being human. Appreciate your mistakes for what they are: precious life lessons that can only be learned the hard way. Unless it's a fatal mistake, which, at least, others can learn from.
--------------------------------------
-----------

Treats when I (re)reach my goal weight:
1. contact lenses
2. hair cut


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AWRYARTEMIS Posts: 23
6/7/09 9:59 A

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I'm in. I wish I had a real job though where I could get away with doing more of these exercises during the day!

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RAINBOWACTIVIST's Photo RAINBOWACTIVIST Posts: 130
6/7/09 9:54 A

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Count me in!!!

MARYLEE57's Photo MARYLEE57 Posts: 345
6/7/09 9:38 A

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I'm in

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BIGBABYMAMMA's Photo BIGBABYMAMMA SparkPoints: (36)
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6/7/09 9:38 A

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I'm in.


Inside me lives a skinny woman crying to get out. But I can usually shut her up with cookies :-).


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PRNCSCUP1-2FULL's Photo PRNCSCUP1-2FULL Posts: 24,490
6/7/09 9:26 A

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I need to refire my quickfire challenges this week! I keep forgetting to check in and get them! so, I'm recommitting today! I'll be lunging my way thru today! Are these posted the night before? If so, that would help me!gt

Melissa EST
Navy Ninjas BLC43*America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.~Abraham Lincoln
*July is hollyhocks and hammocks, fireworks and vacations, hot and steamy weather, cool and refreshing swims, beach picnics, and vegetables all out of the garden - first sweet corn on the cob dripping with butter, first tomatoes dead ripe and sunwarm, string beans, squash, crisp cucumbers. July can also be hard and s


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CANDICANE32's Photo CANDICANE32 SparkPoints: (0)
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6/7/09 9:24 A

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I'm in today. Sorry I missed yesterday but I rarin' to go today.

2010 is my year to reach goal!


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TDLEITNER's Photo TDLEITNER Posts: 172
6/7/09 9:21 A

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This will be my first Quickfire. I plan on doing both. I might need to get a little notebook so I can keep track emoticon

Edited by: TDLEITNER at: 6/7/2009 (10:06)
Tina :O)


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BITEMENCO's Photo BITEMENCO Posts: 4,014
6/7/09 9:14 A

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I'm in for the lunges and the calf raises!

Cori
Central Alberta/Mountain Daylight Time (EDT - 2hrs)


"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."

- H. Jackson Brown Jr.


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DAPHNERUNNING's Photo DAPHNERUNNING Posts: 1,000
6/7/09 9:07 A

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I'm in!

"There is no such thing as willpower, only choices that we cease and continue to make."


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SMONTY's Photo SMONTY Posts: 2,539
6/7/09 8:51 A

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I'm in for runners lunges and calf raises and the yoga.

smonty
Sheri (FL)

Life isn't about waiting for the storm to pass.
It's about learning to dance in the rain.

Worry looks around;
Sorry looks back, Faith looks up

Life is a coin, you can spend it anyway you wish, but you can only spend it once.

When we wake up in the morning we have two simple choices. Go back to sleep and dream, or wake up and chase those dreams. Choice is yours!
GOSSAMER8's Photo GOSSAMER8 SparkPoints: (0)
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6/7/09 8:36 A

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Alright - I'm in for both! I was able to remember to do 50 out of 100 reps for yesterday ... maybe today I can make it to 100!

At least 50 is better than nothing!

AMBITIOUSBEAUTY's Photo AMBITIOUSBEAUTY SparkPoints: (0)
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6/7/09 8:19 A

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yessir it's done!

Deb, Deb J, or DJ :)

Goals ♥ to lose at least 60 pounds by August
Motivation ♥ Looking hot next time I see my boyfriend
Reward ♥ Summer Caribbean Cruise with my man ♥


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HOCKEYM0M28's Photo HOCKEYM0M28 Posts: 1,640
6/7/09 7:50 A

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I'm in for all 3...

Co-Leader
Hockey Moms and Wives
Co-Leader
South Suburbs- Fan the Spark


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KELCEY68's Photo KELCEY68 Posts: 148
6/7/09 7:32 A

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I'm in for both of these today emoticon

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MARINEMAMA's Photo MARINEMAMA Posts: 75,460
6/7/09 7:10 A

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can do!!!!

Cindy
EST

Please pray for and support our troops.....They are the very reason we live in the land of the free......let us give thanks to our BRAVE.
GOD is AWESOME.....PRAISE HIM.



Run 1/2 marathon..goal met!


86 Days until:  Halloween party
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KITTENMITTENS Posts: 253
6/7/09 6:53 A

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Yay, runner's lunges!

LISA_RUNS Posts: 238
6/7/09 6:52 A

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I love lunges!!!! I'm in :)

10/10/09 First Half Marathon! (1:48:21)


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FLB.MMA Posts: 8,116
6/7/09 6:38 A

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I'M IN

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ELVIRAKITTIES's Photo ELVIRAKITTIES SparkPoints: (0)
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6/7/09 1:51 A

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in as usual :)

Elvira -Yes it's my name

http://www.prepaidlegal.com/hub/kscaff


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JEN1239's Photo JEN1239 SparkPoints: (0)
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6/7/09 1:09 A

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will do emoticon Love sun salutations emoticon

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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
6/7/09 1:08 A

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I will do lunges and raises! May take all day as I have family coming for lunch tomorrow, but I'll get them in before day's end.


Success does not come on an elevator, you must take the stairs!


Be still and know that I am God.

(Jeanshep2


Birthday 7/23
NC


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DANIROME's Photo DANIROME SparkPoints: (0)
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6/7/09 1:03 A

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Got it!

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K-GECKO's Photo K-GECKO Posts: 284
6/7/09 12:53 A

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I am IN!!!! emoticon

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UNSTOPPABLE_'s Photo UNSTOPPABLE_ SparkPoints: (0)
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6/7/09 12:47 A

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I'm in, Lunges

�.�* *��.�* *�
❤✴❤ Teresa
�.�* *��.�* *��.�* *�✹
I Want To Be UNSTOPPABLE!!!
✹�.�* *��.�* *��.�* *�
Never be ashamed of the scars that life has left you with. A scar means the hurt is over, the wound is closed, you endured the pain and God has healed you. ~Author Unknown~
�.�* *��.�* *��.�* *�✹
Alabama---Central Time Zone
✹�.�* *��.�* *��.�* *�


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LEE907's Photo LEE907 Posts: 13,878
6/7/09 12:43 A

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I'm in


Everyday is a new day, just think positive and take one day at a time.
LEE

CO-LEADER OF
100+CRUNCHES A DAY TEAM



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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 5,873
6/7/09 12:20 A

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im in! but i might have to do the calf raises instead..after doing an hour of the biggest loser tonight,i dont think my legs can take the runners lunges,lol!god bless..

~`**Christina**`~

Thank you JESUS!







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BIGGIRL2082010's Photo BIGGIRL2082010 Posts: 10,511
6/7/09 12:19 A

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I'm SO in. Both variants - I love runner's lunges *and* calf raises!

Cheers,
Maya


Maya

Smile, the world's a funny place!

Quotable quote:
We're fools whether we dance or not. So we might as well dance.
- Japanese proverb

Try Tabata Today: www.youtube.com/watch?v=AimPOSXe7n4


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KOOLBREEZE113's Photo KOOLBREEZE113 Posts: 1,179
6/7/09 12:05 A

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N

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DEE107's Photo DEE107 SparkPoints: (1,372,193)
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6/6/09 11:57 P

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in

DEE Southern New Jersey

SP Class of Oct 12-18 2008.
Losing Weight & Disabled
Menopause & Losing
Grandpas & Grandmas Are Special

Faith makes all thing possible
Love makes all things happen
Hope makes all things work

God is Good all the time. All the time GOD is good.

Let your life be like Angel Food Cake...sweet and Light---




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CD4519295 SparkPoints: (0)
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6/6/09 11:53 P

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I will be doing the runner's lunges and the calf raises.

CD3381951 Posts: 3,030
6/6/09 11:50 P

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Calf raises.

CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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6/6/09 11:36 P

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Oh you know I am SO IN!!!!! Consider this one a emoticon with a huge smile.

BTW, the pic was taken on 6/6 in the morning before we left to take me to my meeting. Yep that really is me now. LOL.

Blessed are those who bring out the BEAUTY in others!!

You are blessed if you understand that VERY LITTLE is needed to make life happy.

LOVE is a blessing that comes from the HEART.

ENCOURAGEMENT is a blessing of HOPE.

Being wth those you LOVE is a BLESSING!!

Blessings come from sharing HAPPINESS.

Live well, laugh often, and bless each day.



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KV711LAW's Photo KV711LAW SparkPoints: (0)
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6/6/09 11:27 P

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emoticon emoticon

emoticon emoticon FIRE UP YOUR WEEK WITH SUNDAY'S QUICKFIRE CHALLENGE! emoticon

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


emoticon Body flexibility is something which should be maintained by every individual. And flexibility of the lower body is very important to prevent injuries to any part of the body. But in today's hectic schedule, no one really has the time to specifically perform exercises. it is specifically for this reason that short, efficient and QUICKFIRE lower body workouts have been designed!

YOUR QFC ARE RUNNER'S LUNGES! emoticon
www.sparkpeople.com/resource/
exercises
.asp?exercise=115


emoticon ON YOUR MARK:

Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running.

GET SET AND GO! emoticon

*EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs. Hold for 2 seconds.

*INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep.

emoticon Complete all reps and switch sides. ***QuickFire Challenge YourSelf to 100 in sets of 15-20, spaced throughout your day! (Modify as necessary).

emoticon
QUICKFIRE Special Instructions!
Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered. Proper form is necessary to QuickFire and to prevent injury.

Muscles QuickFired! Quads, Glutes, Hips, Hamstrings


emoticon
ALTERNATE:
Calf Raises with Chair/Bench/ ~ Improvise! emoticon
www.sparkpeople.com/resource/
exercises
.asp?exercise=123


emoticon ON YOUR MARK!
Stand facing a wall or back of chair and lightly hold onto it with fingertips to aid balance. Legs should be shoulder-width apart and straight. Do not lock knees.

emoticon GET SET AND GO!
*EXHALE: Raise up on balls of feet, and hold for 2 seconds.

*INHALE: Return to start position and repeat.

emoticon
QUICKFIRE Special Instructions:

Try not to let heels touch or rest on ground between repetitions unless necessary. As you progress, use one foot at a time.

Muscles QuickFired! Calf

emoticon QFChallenge to do 100 in sets of 15-25, spaced throughout Your Day!


QUICKFIRE STRETCH: emoticon
www.sparkpeople.com/resource/
exercises
.asp?exercise=286

emoticon Inner Thigh Squat Stretch

ON YOUR MARK!
Stand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides.

GET SET & STRETCH!
Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs.

Breathe deeply and hold for 10-30 seconds.

QUICKFIRE Special Instructions!

Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your shoulders relaxed and your back straight. Dont allow your knees to move past your toes (if that happens, take feet out wider).

Muscles QUICKFIRED! Inner thighs, hips

emoticon QuickFire Stretch 3-5 times throughout your day OR better yet, every time you do your QFC!


emoticon emoticon emoticon
QUICKFIRE INSPIRATIONAL SERIES!
NIKE WOMEN YOGA!
www.youtube.com/watch?v=k02Eg
6qIbJ4&fe
ature=related



emoticon The yoga Sun Salutation pose is a great way to start the day. Highly recommend you start your QuickFire Day with this or a series of stretching exercises. The benefits of this are astronomical!
www.livestrong.com/video/5108
-yoga-bas
ics-sun-salutation/



emoticon emoticon emoticon
QuickFire Resource of the Day!

Why Women Should Strength Train
www.realage.com/videos/?bcpid
=60670820
01&bclid=5030526001&bctid=166
50839
001



OF NOTE: emoticon

Exercise and Fitness

emoticon Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Your QuickFire Challenges can help your heart!

emoticon Your Quickfire Challenge Tip Of The Day! emoticon
Need help in the motivation department? Sign up for a 5K or 10K. Suddenly, your exercise routine becomes training and every workout has a purpose. Plus, your competitive spirit is bound to keep you fired up and help you push past what you thought was impossible.


emoticon emoticon emoticon emoticon YOUR QUICKFIRE SUMMER DAYZ COUNTDOWN! emoticon emoticon emoticon emoticon
14 Days Until Summer! Are You Ready? emoticon


emoticon READY . . . SET. . . QuickFire NOW! emoticon


IN ADDITION: emoticon

CHALLENGE Yourself to Taking the Stairs Today at EVERY opportunity! No lifts! Did anyone see WALL-E? (human characters, who are all comically too rotund to even walk and travel about their spaceship in hovering seats, drinking all their meals and living their lives through a virtual screen that feeds them information). You burn 4 calories for every 10 steps you climb.

STAND and TALK. While talking on the phone, stand up and pace for a few minutes. Pacing burns about one calorie for every 15-20 steps you take.

ELEVATE feet for 3-5 minutes. Good for circulation and relief for swollen, tired feet. Also helps prevent varicose veins.

AWARE: Good posture can help you lose weight faster. Slumping during cardio ups your heart rate, making your workout feel harder. Pulling back your shoulder blades lets you take in more oxygen so picking up the pace feels easier - and you'll burn more calories. You will burn nearly 20% more calories with good posture. A study at the University of Sydney found that good posture causes you to engage more core muscles.

FIDGET: If you want to avoid extra body fat, move around like a little child with ants in his/her pants. Constant fidgeting could be the secret to weight loss revealed by top medical researchers. That extra fidgeting time amounts to an additional 350 calories burned per day!

TAKE A DEEP BREATH: All day long we sit and do not really breathe. Take a moment several times throughout your day a focus on taking in a few deep breaths. Really fill the lungs with air. A few deep breaths can help relieve tension, increase oxygen levels, and revitalize you and boost your metabolism!


emoticon
As with anything new, introduce your body to the QuickFires gradually. These will work your body in a very different way than you are used to, so take it easy!

If you aren't breathing while QuickFiring, then you're doing them wrong.

Create your own QuickFire Circuit by choosing different QuickFire Challenges and doing each one for a minute as hard as you can for a high intensity workout.

QuickFire Quality over Quantity.

QuickFire with other people. It's great fun, and will keep you motivated.

emoticon Remember to Log All Fitness Activity into
Your Fitness Tracker to Increase Your SparkPoints!


emoticon
AS ALWAYS:
**MODIFY the QuickFire Challenges to suit YOUR abilities and feel free to Challenge Yourself (or someone else) to more! If you are unable to do the exercise, or alternative, feel free to substitute any QuickFire that you choose. The important thing is this: Space out the QuickFires as to continually spike your metabolism throughout the day.
QuickFire Your Day! emoticon


emoticon "A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."
~ Paul Dudley White


Remember, Go Ahead and Turn Your Spark Into A QuickFire! We Dare You! emoticon

* You can sign up for Your QuickFire Challenge on FaceBook and Twitter!

www.facebook.com/group.php?gid=78211
79
4244&ref=mf


twitter.com/QuickFireChall

Friendship is born at that moment when one person says to another: What! You, too? Thought I was the only one. (C.S. Lewis) emoticon


Edited by: KV711LAW at: 6/6/2009 (23:32)
*kElli*

Want To Turn Your Spark Into A QuickFire? Turn It UP! Join Me! teams.sparkpeople.com/QuickfireChall
enge


Motivate! www.youtube.com/watch?v=zKiW3
DH_Ih8


Attract! www.youtube.com/watch?v=D4zWB
HFCmXM


Remember! www.youtube.com/watch?v=smhK8
l2SF-s




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