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JUSTOURGANG's Photo JUSTOURGANG SparkPoints: (0)
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6/30/09 4:46 P

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emoticon Didn't have time to post yesterday!



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MIZFENTON's Photo MIZFENTON Posts: 9,880
6/30/09 11:42 A

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emoticon

~Blessed be.. Hugs& Friendship always Raven Lynn~

~Happiness is being married to your best friend~

~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~
.~~.~~.

*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~.....

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~

Get off your seat and get on your feet

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~


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KATHYI2011's Photo KATHYI2011 Posts: 950
6/30/09 6:33 A

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emoticon

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HONOBOUND's Photo HONOBOUND Posts: 742
6/30/09 12:50 A

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calf raises nd stretch done...gotta practice da tiptoe squats...

"Life starts wen u wake and ends wen u lie down to rest. It's da attitude u take wit u out da door nd da love u bring back to ur house. Life is a maze dat has entrances to many challenges. Da entrance u choose today, developes da person u'll become. Have a good entrance into da world dats waiting for u to explore."


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CD4978200 Posts: 16
6/29/09 11:31 P

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Done, done and done!

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6/29/09 11:23 P

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emoticon

ROSE251's Photo ROSE251 Posts: 1,938
6/29/09 11:22 P

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done with 100 calf raises, 60 squats with the toes and 100 wall pushups. Felt energetic today.

Begin each day with a reason and enthusiasm.

Embrace the unknown.


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DATAQUEEN's Photo DATAQUEEN Posts: 648
6/29/09 10:49 P

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emoticon a combo of both...my goodness, those squats hurt!

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SATELLITE19's Photo SATELLITE19 Posts: 1,261
6/29/09 10:45 P

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emoticon
both done sore lol

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NENA-RACER's Photo NENA-RACER Posts: 249
6/29/09 9:27 P

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The first time I've been on late enough after I've done all my QuickFires: emoticon

He who has a why can endure any how - Nietzsche

those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. - Isaiah 40:31

The greatest pleasure in life, is doing the things people say we cannot do. - Walter Bagehot


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CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (241,050)
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6/29/09 8:13 P

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100 calf raises on step 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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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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6/29/09 7:59 P

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emoticon

When God leads you to a cliff you must trust him completly and let go; only one of two things will happen, he will catch you or teach you to fly.

Before you criticize someone, walk a mile in their shoes; that way when you criticize them you will be a mile away.

If you tell the truth you don't have to remember any thing.

Generally speaking you aren't learning much when your lips are moving.

Careful your actions, you may be the only book some one reads.


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JUDYK16's Photo JUDYK16 SparkPoints: (0)
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6/29/09 7:34 P

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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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DORYMATLOCK's Photo DORYMATLOCK SparkPoints: (0)
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6/29/09 7:18 P

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emoticon

God First


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BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,534
6/29/09 5:47 P

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Count me in too!

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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I*AM*BLESSED's Photo I*AM*BLESSED SparkPoints: (103,096)
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6/29/09 5:16 P

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in...

�*��) �
�.� �.�*��)�.�*�) �
(�.� ♥ Cheri ♥

Quit smoking for life (literally) in January 2008


"Your life will follow your expectations. You have to change your thinking before you can ever change your living." ~Joel Osteen

"You can't do anything about the length of your life, but you can do something about its width and depth."
LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (0)
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6/29/09 5:11 P

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I'm in

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PBUSHBY10 Posts: 6,549
6/29/09 5:05 P

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I am in

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CANDICANE32's Photo CANDICANE32 SparkPoints: (0)
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6/29/09 4:31 P

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emoticon done!

2010 is my year to reach goal!


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AAQUWAA's Photo AAQUWAA Posts: 1,047
6/29/09 4:18 P

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emoticon

Life may not be the party we hoped for but while we're here we should dance......


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HONEYB1949's Photo HONEYB1949 Posts: 1,198
6/29/09 3:46 P

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I accept the challenge for the chair calf raises and the quad stretch.

MARY

Be faithful in small things because it is in them that your strength lies.
Mother Teresa

Doubt is a pain too lonely to know that faith is his twin brother.
Kahlil Gibran

Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.
Henry Ward Beecher




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CD5153255 Posts: 122
6/29/09 3:23 P

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I'm in for both!! emoticon

ZELDAPLIFF's Photo ZELDAPLIFF SparkPoints: (0)
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6/29/09 3:20 P

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always looking for a new twist on the same old same old - thanks for the tip-toe squats!

�We should consider every day lost in which we have not danced at least once.�

�Creativity is allowing yourself to make mistakes. Art is knowing which ones to keep.�

�Even if you are on the right track, you�ll get run over if you just sit there.�


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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (243,110)
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6/29/09 2:25 P

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emoticon Squats & Calf Raises

Diane - OH
BLC38 CAMO Rank: Command Sergeant Major

"You just gotta ignite the light and let it shine"
www.youtube.com/watch?v=s3P9f
yJEu6E


Scrapper's Toy Box
stores.ebay.com/Scrappers-Toy
-Box?_trksid=p2047675.l2563


docs.google.com/spreadsheets/
d/1FacYTmDBWMOP3MmY9pCSpYaUgxOB-C8dsqd
owY9kHb8/edit#gid=7


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DATAQUEEN's Photo DATAQUEEN Posts: 648
6/29/09 2:12 P

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i am in for both hopefully!

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FIREPHOENIX's Photo FIREPHOENIX Posts: 1,944
6/29/09 1:11 P

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I'll do both.




SHANANSWINEA's Photo SHANANSWINEA Posts: 151
6/29/09 1:10 P

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Let's do this.

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CIRCE1202_BE's Photo CIRCE1202_BE SparkPoints: (0)
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6/29/09 1:06 P

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Did both the squads and calf raises.

CD4601085 Posts: 964
6/29/09 12:50 P

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I'm in, especially since my fiance commented, just last night, how shapely my calves are looking! emoticon

LLRADER's Photo LLRADER Posts: 66
6/29/09 12:17 P

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I'm in!

emoticon


It's never to late to be what you might have been.


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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (243,110)
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6/29/09 11:40 A

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I'm in :)

Diane - OH
BLC38 CAMO Rank: Command Sergeant Major

"You just gotta ignite the light and let it shine"
www.youtube.com/watch?v=s3P9f
yJEu6E


Scrapper's Toy Box
stores.ebay.com/Scrappers-Toy
-Box?_trksid=p2047675.l2563


docs.google.com/spreadsheets/
d/1FacYTmDBWMOP3MmY9pCSpYaUgxOB-C8dsqd
owY9kHb8/edit#gid=7


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MIZFENTON's Photo MIZFENTON Posts: 9,880
6/29/09 11:40 A

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Oh yeah am in.. love calf raises!

~Blessed be.. Hugs& Friendship always Raven Lynn~

~Happiness is being married to your best friend~

~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~.~~
.~~.~~.

*~If you're going to be able to look back on something and laugh about it, you might as well laugh about it now~.....

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~

Get off your seat and get on your feet

~.~.~.~.~.~~.~.~.~.~.~~.~.~.~.~.~~.~.~
.~.~.~~.~.~.~.~.~


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CHUBERASER's Photo CHUBERASER SparkPoints: (42,894)
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6/29/09 11:15 A

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In with the calf raises!

Deb

Tests Turn Into Testimony.


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DIFROMWYOMING's Photo DIFROMWYOMING Posts: 19,795
6/29/09 11:11 A

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I'm in for the alternate

"Understand that there is NOT a magic bullet but, rather, the accumulation of small decisions and actions over a lifetime."
Dariush Mozaffarian, M.D


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ANA0430's Photo ANA0430 Posts: 320
6/29/09 11:08 A

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I'm in for both

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DORYMATLOCK's Photo DORYMATLOCK SparkPoints: (0)
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6/29/09 10:47 A

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in for both

God First


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MELISSAD68's Photo MELISSAD68 SparkPoints: (0)
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6/29/09 10:47 A

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Count me in!

Melissa



There are only two ways to live your life. One is as though nothing is a miracle. The other is as if EVERYTHING is.
CD5048424 Posts: 144
6/29/09 10:40 A

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I'm in - Happy Independence Week everyone!! emoticon emoticon emoticon

CANDICANE32's Photo CANDICANE32 SparkPoints: (0)
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6/29/09 10:34 A

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In for both

2010 is my year to reach goal!


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DESERTDREAMERS's Photo DESERTDREAMERS Posts: 50,103
6/29/09 10:27 A

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I'm in - I like these things for some reason!

SparkAlbuquerque-The Oficial Team Leader

SparkNewMexico - The Official Team Leader

Small Dogs, Big Hearts Team Leader



Wars of nations are fought to change maps. But wars of poverty are fought to map change.
Muhammad Ali

�When tempted to fight fire with fire, remember that the fire department generally uses water."


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NHOYLE1's Photo NHOYLE1 Posts: 351
6/29/09 9:59 A

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Im in, my calfs could use the workout

CMALESSA's Photo CMALESSA Posts: 1,644
6/29/09 9:51 A

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I'm in for both - well at least regular squats and then the calf raises.

~Christina~

"I have not failed. I've just found 10,000 ways that won't work." - Thomas A. Edison


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ROSE251's Photo ROSE251 Posts: 1,938
6/29/09 9:48 A

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I'm in

Begin each day with a reason and enthusiasm.

Embrace the unknown.


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TIGERTAIL0's Photo TIGERTAIL0 SparkPoints: (0)
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6/29/09 9:45 A

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I'm in

"If your success is not on your own terms, if it looks good to the world but does not feel good in your heart, it is not success at all." ~ Anna Quindlen


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PAM19681's Photo PAM19681 SparkPoints: (0)
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6/29/09 9:41 A

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In for both Need to lose this weight that found me this weekend DARN IT!!!

Pam

Lord, please keep Your arm around my shoulders and Your hand over my mouth. Amen


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DEGODDESS's Photo DEGODDESS SparkPoints: (0)
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6/29/09 9:14 A

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I'm in

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JUDITHBEAST's Photo JUDITHBEAST Posts: 1,941
6/29/09 9:10 A

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I'm in for both!!!

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



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OBSHORTIE's Photo OBSHORTIE SparkPoints: (0)
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6/29/09 9:03 A

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In for calf raises with chair!! emoticon

Olivia www.themotivatedmomolivia.com



Add me to Facebook! taryn5681@yahoo.com





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MYEMANON's Photo MYEMANON Posts: 99
6/29/09 9:03 A

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tiptoe half squat off the coffee table? ok. Go!

Be Strong. Live Long.


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RUBYSNANA's Photo RUBYSNANA Posts: 6,212
6/29/09 8:34 A

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I'm in!

Wendy
Eastern Standard Time
5% Summer Challenge - Team Casual Travelers
Everyday holds the possibility of a miracle.Elizabeth David


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KBEACH97's Photo KBEACH97 Posts: 313
6/29/09 8:16 A

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Here we go.

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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
6/29/09 8:00 A

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I'll do both.
Thanks for the Randy Pausch, I'd forgotten about him, he was on the news a couple of months ago.

~Mary


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FLB.MMA Posts: 8,116
6/29/09 7:54 A

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I'M IN

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LCERNY's Photo LCERNY Posts: 1,981
6/29/09 7:41 A

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I'm in for the Squats!

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JUSTOURGANG's Photo JUSTOURGANG SparkPoints: (0)
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6/29/09 7:41 A

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Wow! These Tiptoe Squats really raise the bar! I tried one set and I'm going for it! emoticon



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MEYLOSE's Photo MEYLOSE Posts: 18,517
6/29/09 7:38 A

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I'm going for it!!!!!!!!!!! Raise the bar and GET R DONE!!!!!

I will do what I can with what I have for Jesus sake Today.

Leader Goldsboro NC Gets Fit
Leader SP Class of November 25- December 1, 2007

May God bless you every day in special ways!


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QUIXOTICANTICS's Photo QUIXOTICANTICS Posts: 431
6/29/09 7:27 A

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Calf raises for me!!

emoticon



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DIANECANDOIT's Photo DIANECANDOIT Posts: 2,611
6/29/09 7:14 A

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this looks cool!! I'm in!

~ Diane
Brooklyn, NY

~ I'm too Blessed to be Stressed!

~Be kinder than necessary, for everyone you meet is fighting some kind of battle.


~Whenever I'm caught between two evils, I take the one I've never tried!! ;)




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CHRYS13's Photo CHRYS13 SparkPoints: (0)
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6/29/09 6:04 A

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Ready--set--go!! I'm in!

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."
CD3818573 Posts: 536
6/29/09 2:43 A

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I'd never heard of Randy Pausch - he's amazing, certainly made me think.

LEAURIY's Photo LEAURIY SparkPoints: (0)
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6/29/09 2:23 A

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I'll give a shot.


Start weight: 180 (May 2009)
Start weight: 160 ( Dec. 2009)
Start weight: 196 (Sept. 2012)
Milestone I: 169 lbs.
Milestone II: 150 lbs.
Milestone III: 140 lbs.
Milestone IV: 135 lbs.
Goal weight: 135 - 140 lbs.

I may not be there yet, but I'm closer than I was yesterday.




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VILLADINORAH's Photo VILLADINORAH SparkPoints: (0)
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6/29/09 2:00 A

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Thank you for the Pausch video. I did not know of him. What a terrific role for colleges to have. If you guys have ever heard of Leo Buscaglia, he did this sort of thing in the late 70's and 80's. There might be some videos of his lectures in the net.

I'm in for those tiptoe squats, as I have a ton of squats lined up today in my strength day.

Have a great week everyone.


Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult. (Seneca)



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UNSTOPPABLE_'s Photo UNSTOPPABLE_ SparkPoints: (0)
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6/29/09 1:56 A

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IN

�.�* *��.�* *�
❤✴❤ 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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SATELLITE19's Photo SATELLITE19 Posts: 1,261
6/29/09 1:24 A

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i;m in

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MONEYSTRETCHER's Photo MONEYSTRETCHER SparkPoints: (10,279)
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6/29/09 12:37 A

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I'm doing calf raises.

Leader: Challenges for those 300+ lbs! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32632


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LEE907's Photo LEE907 Posts: 13,878
6/28/09 10:59 P

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I'm In

Thanks kelli


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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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
6/28/09 10:57 P

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In for all! Great way to begin Monday!

I love Randy Pausch!


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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ALANOFLINY's Photo ALANOFLINY SparkPoints: (0)
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6/28/09 10:51 P

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In, of course. (I already posted my daily spiel to the other posting about "just" the tiptoe squats. But count me in for everything else to. Except that my calf raises I always to on the steps. So they're be calf raised on stairs, not with chair. But then, variety *is* the spice of life, right?! :-)

Alan

"Just because you can, doesn't mean you should!"

"Nothing tastes as good as healthy feels."

My key to success: Follow *most* of the guidelines, *most* of the time.


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DEE107's Photo DEE107 SparkPoints: (1,372,193)
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6/28/09 10:44 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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BLUEROSESMAGICK's Photo BLUEROSESMAGICK Posts: 6
6/28/09 10:43 P

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This is my first QFC and I am so IN!

If you fall off the wagon... theres two things you must do. 1. get back up 2. fix the wagon!


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FITNS4LORI's Photo FITNS4LORI Posts: 211
6/28/09 10:36 P

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Im in for both

*Lori*

http://www.oxygenmag.com/

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
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
~Thomas A. Edison
www.flickr.com/groups/sparkpeopleshu
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6/28/09 10:31 P

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Doing both!

ELAINE
Halifax Nova Scotia ATZ ( Atlantic Time Zone)

Azure Destinations 25- 43
Co-captain for Azure BLC 27-43

Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work. ~H. L. Hunt

"Life is a celebration, and we're all invited"

Finish each day
And be done with it.
You have done what you could.


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DEBBIER9's Photo DEBBIER9 SparkPoints: (585)
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6/28/09 10:31 P

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I am in tip toe squats will do 5 sets 25
5 sets 25 calf raises
and 4 sets 25 military push ups
will report tomorrow when done WooHoo


www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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6/28/09 10:24 P

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I am supposed to be resting until my I go on my weekend....BUT I am DEFINATELY.........IN FOR BOTH!!!!! I have got to BEGIN with my QUICK FIRE FIX!!!

Thanks Kelli.

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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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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6/28/09 10:23 P

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I'm in for TipToe squats and Calf Raises.

When God leads you to a cliff you must trust him completly and let go; only one of two things will happen, he will catch you or teach you to fly.

Before you criticize someone, walk a mile in their shoes; that way when you criticize them you will be a mile away.

If you tell the truth you don't have to remember any thing.

Generally speaking you aren't learning much when your lips are moving.

Careful your actions, you may be the only book some one reads.


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KV711LAW's Photo KV711LAW SparkPoints: (0)
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6/28/09 10:13 P

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emoticon emoticon
emoticon emoticon YOUR INDEPENDENCE WEEK "KICK-OFF" QUICKFIRE CHALLENGES!! emoticon emoticon
emoticon emoticon


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


emoticon
The best exercises are the ones that can be done anywhere with little or no equipment. There are times in your life where you can spend hours in the gym doing twelve sets per lower body part, but once in the real world of spouse, kids and job, those two hour gym visits are usually history.

The good news is this should be a welcome change because the old-school bodybuilder, weights and machine type workout routines can do more damage in the long run as compared to a smart, properly structured real-world and habit-forming lifestyle you can use for the long run- throughout your life.

Your QuickFire Challenge is exactly THAT Missing Link!


YOUR QFC ARE TIPTOE SQUATS! emoticon
exercise.about.com/b/2006/08/
28/exerci
se-of-the-week-tiptoe-squats.htm


There are a variety of ways to do squats, but one of my favorite versatile versions is the Tiptoe Squat.

When you don't have access to weights, but you still want to work your legs, this version of the traditional squat can be pretty challenging.

Being on your toes adds intensity in the calves as well as the quads, so you'll really start to feel it after a few reps. emoticon

Do it right!

emoticon ON YOUR MARK:
Stand with feet about hip-distance apart and squat down to place hands on a chair, step or a phone book.

GET SET AND GO! emoticon Raise up onto your tiptoes and fingertips while lifting the hips up towards the ceiling and straightening the knees as much as you can. Squat back down and repeat, staying on tiptoes the entire time

emoticon For Your QuickFire Challenge 100 broken down in sets of 20-25, spaced throughout your day!

Muscles QuickFired: Calves & Quads!

Track Under Fitness: Squats


emoticon
ALTERNATE:
Calf Raises with Chair: 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!

Track Under Fitness: Calf Raises with Chair


QUICKFIRE STRETCH: emoticon
www.sparkpeople.com/resource/
exercises
.asp?exercise=60

STANDING QUAD STRETCH!

ON YOUR MARK!
Stand tall, holding onto a chair or wall for balance if necessary. Keep your feet hip-width apart, your back straight and your feet parallel.

GET SET & STRETCH!
Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

QUICKFIRE Special Instructions!
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock the knee of your standing leg. If you are too inflexible to keep your knees next to each other, allow the bent leg to come forward slightly and gradually progress to a position where the thigh of the bent leg is perpendicular to the floor.

Muscles QUICKFIRED: Thighs (quads), hips

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


emoticon emoticon emoticon
QUICKFIRE INSPIRATIONAL SERIES:
www.goal-setting-college.com/
go/tribut
e

Chances are, youve probably heard or even watched this amazing lecturers speech series. Professor Randy Pausch, author of the remarkable and inspiring book "Last Lecture".

A dear friend to Diane Sawyer and "Good Morning America," Pausch's lecture and subsequent interview was one of the most powerful accounts of hope, grace and optimism ABC News has ever featured.

The Gist: Go for your dreams! So that even if youre on your death bed, youve got no regrets.

Dr Randy Pausch passed away peacefully on 25 July, 2008, at the young age of 47.


OF NOTE: emoticon
It all starts with a dream! To get off the couch, brave the elements, push yourself when it hurts, and stay on track you need to set goals, be inspired, and keep your eyes on the prize. Motivation is a must when it comes to achieving anything in life, and exercise is no different! You don't need to be flashy, just consistent, and you'll find all the motivation & inspiration you need from Your Daily QuickFires! QUICKFIRE Your Day to Change Your Life! emoticon


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


IN ADDITION: emoticon

emoticon 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. emoticon emoticon emoticon emoticon emoticon


emoticon GO QUICKFIRE UP YOUR DAY! emoticon emoticon


Try and Take Your QFChallenge to the Great Outdoors, at least Once During Your Day! emoticon
emoticon emoticon emoticon emoticon YOUR QUICKFIRE JULY 4TH COUNTDOWN emoticon emoticon emoticon emoticon 6 Days Until The Celebration! emoticon


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


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.

Remember to Log All Fitness Activity into
SparkPeople 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.


emoticon Anything unattempted remains impossible.
"Go Ahead and QuickFire Your Day! QuickFire Your Life! We Dare You!


A QUICKFIRE SPECIAL! emoticon emoticon
Find Your QuickFire Challenge Now on FaceBook & Twitter, Too!

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


Spread the Spark! Your QuickFire Challenge is Now on Facebook! Twitter link from FB Site! "Spread Your Spark; Pay It Forward"


emoticon So Much to ALL who took their time to stop by my SparkPage, Post on the Boards, sent Goodies and wrote to congratulate me on The Leader of the Month. I am truly humbled by the honor and feel as if I have been deeply blessed by the opportunity to work with such an Awesome Group of SparkPeople here on this Team! It is I who "Thank-You" for that and for giving back to me so much more than you will ever know! Now, Go Out & QuickFire Your Life and Pay It Forward! emoticon , kelli


Edited by: KV711LAW at: 6/28/2009 (22:15)
*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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