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MELJCKSN's Photo MELJCKSN Posts: 162
7/12/09 8:53 P

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emoticon for both

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CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (239,547)
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7/10/09 10:35 P

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emoticon 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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CD3381951 Posts: 3,030
7/10/09 10:25 P

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I won't be able to do QuickFire for several days, as I'm not feeling well. Went to the doctor,and got some medicine, today.

LAURANAV1's Photo LAURANAV1 Posts: 978
7/10/09 9:05 P

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Done and done!

Thanks!

Laura / NC

TAMMYRENH Posts: 3,083
7/10/09 6:58 P

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60 knee lift with chair, computer crunches, and stretches - done, done and thanks bunches!

BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,522
7/10/09 6:40 P

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emoticon emoticon I'm emoticon in 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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TIGERTAIL0's Photo TIGERTAIL0 SparkPoints: (0)
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7/10/09 5:58 P

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Done

"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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TIGERTAIL0's Photo TIGERTAIL0 SparkPoints: (0)
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7/10/09 5:55 P

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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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DEBBIER9's Photo DEBBIER9 SparkPoints: (0)
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7/10/09 5:49 P

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emoticon

www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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DATAQUEEN's Photo DATAQUEEN Posts: 648
7/10/09 5:08 P

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I am in for both today!

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ANIMEMOM1's Photo ANIMEMOM1 Posts: 483
7/10/09 5:06 P

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I'm in

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I*AM*BLESSED's Photo I*AM*BLESSED SparkPoints: (102,701)
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7/10/09 4:21 P

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I'm in for both!

�*��) �
�.� �.�*��)�.�*�) �
(�.� ♥ 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."
2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
7/10/09 3:53 P

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Done!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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7/10/09 3:51 P

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emoticon emoticon 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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NO_SNOW_BODY's Photo NO_SNOW_BODY Posts: 8,244
7/10/09 3:46 P

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doing the seated ones today, hip is still hurting too much


Bonnie/ Wisconsin CST
BLC 28-32 Spicy Sparktologists

BLC25-27 Pink Vikings


KPOLIFKA's Photo KPOLIFKA Posts: 84
7/10/09 2:36 P

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Hi ... I just joined this team.
Count me in today!

~kim

When you like YOU, the sun shines brighter...Richard Simmons

Worry gives something small a BIG shadow.

No act of kindness, no matter how small, is ever wasted.--Aesop


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PAM19681's Photo PAM19681 SparkPoints: (0)
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7/10/09 2:28 P

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in late but will get it DONE!!!!

Pam

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


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WIIGAL's Photo WIIGAL SparkPoints: (0)
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7/10/09 1:36 P

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emoticon

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KATHYLINE1 SparkPoints: (0)
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7/10/09 1:35 P

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In and done 75 knee lifts with chair!!! OH YEAH, and WOW!!! emoticon

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ALANOFLINY's Photo ALANOFLINY SparkPoints: (171,204)
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7/10/09 1:10 P

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The knee is better (even if it still doesn't look better), the sun is shining, and I woke up at 12:15pm ... so count me in to QuickFire what's left of the day :-)

"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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CD4601085 Posts: 964
7/10/09 1:10 P

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I'm In!

LOULOUBELLE2's Photo LOULOUBELLE2 Posts: 9,449
7/10/09 1:04 P

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Starting late today, but I still have plenty of time to do it.

By putting God first in our life, we can all achieve great things.

A smile is one of the greatest gifts you can give, even to yourself.



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MYSTIGHOST Posts: 261
7/10/09 12:31 P

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Working on them already.

Greater is He that lives in me than he that is of this world. 1 John 4:4


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FLYINGTOFREEDOM's Photo FLYINGTOFREEDOM SparkPoints: (0)
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7/10/09 12:25 P

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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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HILARY777's Photo HILARY777 Posts: 2,366
7/10/09 12:13 P

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I'm in

"The gem cannot be polished without friction, nor man perfected without trials." - Chinese Proverb

People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily. - Zig Ziglar, motivational speaker

"The most important thing to remember about food labels is that you should avoid foods that have labels."
~ ~ Dr. Joel Fuhrman author of "Eat To Live" & "Eat For Health."

L'image la plus exacte de l'esprit franais est la lang


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CHUBERASER's Photo CHUBERASER SparkPoints: (41,145)
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7/10/09 12:10 P

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IN!

Tests Turn Into Testimony.


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MOOREV11's Photo MOOREV11 SparkPoints: (0)
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7/10/09 12:09 P

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Good one! you have my vote...I am in. emoticon

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KELLY419's Photo KELLY419 SparkPoints: (8,724)
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7/10/09 12:09 P

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I'm going for it!

Optimism is the foundation of courage!
:) :) :) :) :) :) :) :) :) :) :) :) :) :)
A smile is a curve which can set a lot of things straight.


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SPARKGINA's Photo SPARKGINA SparkPoints: (0)
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7/10/09 11:46 A

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Ok Miss Kelli, I'm in!

JCARDINAL's Photo JCARDINAL Posts: 16,389
7/10/09 11:44 A

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I'm in!!

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

Jean


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PBUSHBY10 Posts: 6,548
7/10/09 11:29 A

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I am in.

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RUNTOFINDME's Photo RUNTOFINDME Posts: 652
7/10/09 11:17 A

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I am sick to my stomach but going to give it a try.

SW 346
CW 239
Life is not about waiting for the storm to pass, it is about learning to dance in the rain!

Believe when it is beyond reason to believe!!

Little motions make big waves!!

Ran the Dam to Dam 5k on June 5, 2010, 38min38sec
Clover Run 2 mile on July 3, 2010 21min 30 sec
Sheels Shoes that fit 5K August 28, 2010 33min 24sec
Susan G Komen Race for the Cure 5K 10-23-10 36min29sec-hard run HILLS!!
April 2011, Friendly Sons of Saint Patricks


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DEBBIER9's Photo DEBBIER9 SparkPoints: (0)
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7/10/09 10:39 A

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I am in

emoticon yesterday

www.chainolakescamp.com


�☆ ★ ��*BELIEVE�☆ ★ ��*


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DOINFINE's Photo DOINFINE Posts: 2,704
7/10/09 10:30 A

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I want to get FIT - Frequency
Intensity
Time
I'm in for QuickFire today!!! emoticon


Hosea 10:12
"Sow for yourselves righteousness, reap the fruit of unfailing love, and break up your unplowed ground; For it is time to seek the LORD, until He comes and showers righteousness on you."

"He hath shewed thee, O man, what is good; what the LORD doth require of thee but to do justly, love mercy and walk humbly with thy God."
Micah 6
AKA639's Photo AKA639 Posts: 707
7/10/09 10:30 A

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I'm in. Sounds like fun!

"We are what we repeatedly do. Excellence then, is not an act, but a habit."

~Aristotle


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JEM0622's Photo JEM0622 Posts: 5,500
7/10/09 10:15 A

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i'm in!

~julie

Julie

BLC 9 & 10 - Crushing Cranberries; Captain, BLC 11, 12, 13 Crushing Cranberries; BLC 14 - Jade Dragons; BLC 15, 16, 17 - Onyx Outlaws, Co-Captain BLC 18 Onyx Outlaws

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." - Nike


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KJCAMPERS's Photo KJCAMPERS Posts: 20
7/10/09 10:09 A

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I'm in

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LINDAGRAVEL's Photo LINDAGRAVEL SparkPoints: (0)
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7/10/09 10:01 A

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I'm in

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SATELLITE19's Photo SATELLITE19 Posts: 1,261
7/10/09 9:48 A

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goal met for yesterday and in for all these today!!!!

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DESERTDREAMERS's Photo DESERTDREAMERS Posts: 47,963
7/10/09 9:48 A

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I'm in! Today is my "The Challenge" strength workout, too.

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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RUBYSNANA's Photo RUBYSNANA Posts: 6,212
7/10/09 9:34 A

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I'm in for T-stands and knee lifts! emoticon

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


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MARYLEE57's Photo MARYLEE57 Posts: 345
7/10/09 9:25 A

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I'm going to try real hard to get these in today. It's been hard the last couple of weeks to do any exercise. My husband was a victim of road rage and in the hospital for a while with massive brain trauma. He is home now and my job is letting me work from home so I can take care of him. I should be able to get back into some sort of exercise routine.

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HONEYB1949's Photo HONEYB1949 Posts: 1,198
7/10/09 9:17 A

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I accept the QFCs to do the seated knee lifts with chair and torso 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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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
7/10/09 9:07 A

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I'll do some of both. I love seated knee lifts with chair, but I could use some T-stands also.

Kind of reminds me of T-tables for in Accounting.

~Mary


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JUSTFOXXY's Photo JUSTFOXXY Posts: 5,755
7/10/09 9:00 A

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I am T-ready

"You are one adjustment away from achievement." ~Dr. Stacia Pierce
************************
Grand Rapids Half Marathon 10/21/12 - 3:24 walk/jog (I beat my PR!)

Capital City River Run Half Marathon 9/16/12 - 3:32 (walking)

Lansing Half Marathon 4/26/12 (walking w/ sprained ankle) 3:45

Capital City River Run Half Marathon 9/18/11 - 3:40 (walking)

Capital City River Run 5K 9/26/10- 43:05

Jingle Belle Women's 5K/Jazzy 5K 12/12/09 40:27


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2010TRIATHLETE's Photo 2010TRIATHLETE Posts: 12,705
7/10/09 8:57 A

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In for it all!

Page


1/16/10 Museum of Aviation 5K - Done
3/6/10 Disney Princess 5K - Done
4/18 RunForWater 6K
6/27/10 Iron Girl Triathlon


Ya~Ya name: Duchess Singing Creek
"If you have accomplished all that you have planned for yourself, you have not planned enough. ~ Edward Everett Hale


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KELCEY68's Photo KELCEY68 Posts: 148
7/10/09 8:30 A

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IN IN IN :)

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AMBEREYES_1913's Photo AMBEREYES_1913 Posts: 2,903
7/10/09 7:53 A

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Already started!

SW 189
CW 185
GW 170


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LCERNY's Photo LCERNY Posts: 1,981
7/10/09 7:45 A

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I'm in!

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TIME4AFITME's Photo TIME4AFITME Posts: 13,313
7/10/09 7:29 A

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I'm in

Koula - Ontario, Canada



Life is ten percent what happens to you and ninety percent how you respond to it.



Consult not your fears, but your hopes and dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you have tried and failed in, but with what is still possible for you to do. Pope John XXIII


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MAMAGOSS's Photo MAMAGOSS SparkPoints: (0)
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7/10/09 7:10 A

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Count me in!

Arriving at one goal is the starting point to another

lose 10% of body weight -
lose another 10% -

Lose final 10%

Check out the 1 day challenge team at http://tinyurl.com/esgn8


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LAURANAV1's Photo LAURANAV1 Posts: 978
7/10/09 6:57 A

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I'm in!

Laura / NC

CHRYS13's Photo CHRYS13 SparkPoints: (0)
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7/10/09 6:33 A

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o.k.---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."
MARIA3930 Posts: 2,271
7/10/09 6:27 A

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count me in!

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VILLADINORAH's Photo VILLADINORAH SparkPoints: (0)
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7/10/09 3:57 A

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I like the T Stands, good for a change.

Do I need motivation? Not today, but I will keep that funny video in mind when I do need it! It will definitely make me speed up as I'm running up that hill.

Cheers

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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PHROSE22 Posts: 1,072
7/10/09 3:19 A

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I'm in! Thanks!



-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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JUDITHBEAST's Photo JUDITHBEAST Posts: 1,941
7/10/09 12:21 A

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In for a combo of both. emoticon for 7/9/09.

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



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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 5,873
7/10/09 12:18 A

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count me in!! not sure which one though.we will see,ill start right after my workout.bright and early!

~`**Christina**`~

Thank you JESUS!







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MARLY53's Photo MARLY53 SparkPoints: (119,315)
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7/10/09 12:16 A

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Can do!

*** Marlene ***

IF IT'S MEANT TO BE, THEN IT'S UP TO ME!

"It's not who you are that holds you back, it's who you think you are not.
-Anonymous-

Just having fun with the First Steppers! Ask me how you can too!


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LEE907's Photo LEE907 Posts: 13,878
7/10/09 12:06 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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BAMAKOOLKATT's Photo BAMAKOOLKATT Posts: 725
7/10/09 12:03 A

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I/we can do this

"You're unique, you're special and that's what make you strong..."

"All my strength comes from the Lord"



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MTKRITTER's Photo MTKRITTER Posts: 2,449
7/9/09 11:14 P

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I'm in!

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BEKAH_IS_FIT's Photo BEKAH_IS_FIT SparkPoints: (0)
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7/9/09 10:53 P

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QUICKFIRE challenge here I come!!

Co-leader of the Equinoxe Warriors

For a fresh taste on nutrition, go to my friend JUSTKRISTI'S blog www.everyonefitnessandfood.com/


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DEE107's Photo DEE107 SparkPoints: (1,291,834)
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7/9/09 10:46 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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CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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7/9/09 10:22 P

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I'm sorry but I have to bow out of todays challenge. I hurt my ankle with RUNNING my stairs 8 times here at home today and MIKE does NOT want me doing anything tomorrow. SO I am sorry, but FOR ONCE I am listening to my guy.

I will QUICK FIRE on SATURDAY!!!!

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.



 current weight: 352.0 
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MOTHEREARTH2278's Photo MOTHEREARTH2278 SparkPoints: (0)
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Posts: 1,288
7/9/09 10:20 P

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I'm in.

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.


 current weight: 174.5 
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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (239,602)
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7/9/09 10:10 P

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Definitely 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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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
7/9/09 10:09 P

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In for all.


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


 current weight: 185.0 
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LLTS01's Photo LLTS01 Posts: 12,331
7/9/09 10:07 P

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ok-I've skipped a lot this week so back on track.

Louisa

For peace of mind, resign as general manager of the universe


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KV711LAW's Photo KV711LAW SparkPoints: (0)
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7/9/09 10:02 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

emoticon "It All Comes Down To Decisions, Choices and Focus!"

emoticon GET TO THE CORE OF THE MATTER WITH YOU FRIDAY QUICKFIRE CHALLENGE! emoticon


THE QUICKFIRE OF THE DAY ARE T STANDS! emoticon

You don't have to always do floor crunches to get an effective abdominal workout. Standing Core QuickFire Challenges are also a great tummy toner. They can improve your posture and you don't have to worry about neck strain like you would if you did the floor exercises.


emoticon
T STAND!
www.sparkpeople.com/resource/
exercises
.asp?exercise=119


emoticon ON YOUR MARK!
Stand with feet together. Slowly bend from hips to lower torso, touching fingertips to ground.

emoticon GET SET & GO!

*EXHALE: Lift right leg behind you to hip height, keeping hips level. Bend left knee slightly if needed. Hold for 5 counts.

*INHALE: Return to start and repeat on other side for one rep.

emoticon QUICKFIRE SPECIAL INSTRUCTIONS!
Try to keep weight on left leg and only slightly on hands (fingertips). Keep abs tight.

Muscles QuickFired: Abs, Lower back, Hamstrings

emoticon QuickFire Challenge YourSelf to 50 in sets of 10 spaced throughout your day!

emoticon Track in Your Fitness Tracker: Strength: Core Exercises: T Stands!



emoticon
AND/OR: emoticon Seated Knee Lifts with Chair
www.sparkpeople.com/myspark/e
x/exercis
es.asp?ID=127


emoticon QuickFire Instructions!
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

emoticon
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles QuickFired: Abs

emoticon QuickFire Challenge YourSelf to 50 in sets of 10 spaced throughout your day!

emoticon Track in Your Fitness Tracker: Strength: Core Exercises:Seated Knee Lifts with Chair!


QUICKFIRE STRETCH: emoticon
YOUR QUICKFIRE TORSO TWIST:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=289


Moving your spine in different directions during the day is important to keep circulation flowing to the intervertebral discs.

This corrective posture exercise is a great way to stimulate muscle activity, alleviate compression, and increase blood flow to the discs.

emoticon QUICKFIRE STARTING POSITION!
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend right knee to place foot flat on the floor.

emoticon QUICKFIRE ACTION!
Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you.

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

emoticon QUICKFIRE SPECIAL INSTRUCTIONS!
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep shoulders relaxed and back straight. For a deeper stretch (not pictured) place the right foot on the other side of your left knee.

Muscles QuickFired: Glutes, hips, core

emoticon Do this QuickFire Stretch 4-5 times on each side. Repeat 3-5 times throughout your day &/or Every Time You QuickFire Your Day!


emoticon
SUPER SIZE YOUR CORE QUICKFIRE WITH THIS ADDITION (OR USE IT AS ALTERNATIVE TO FRIDAY QUICKFIRE, IF NECESSARY)!
emoticon emoticon

QUICKFIRE COMPUTER CRUNCHES!

A QuickFire Core Standard!

emoticon First exhale, then suck in your stomach as far as you can, hold for about 15 seconds.

emoticon Relax and breathe. Visualize moving your bellybutton straight toward your back.

Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles.

emoticon Your QuickFire Challenge is to do 3-5 times, spaced throughout your day.

emoticon Track in Your Fitness Tracker: Strength Training: Crunches

This QuickFire can be done anywhere, anytime and that's the way we like it! Do it NOW! If you are reading this on your computer you are already in position! QuickFire Up!


emoticon emoticon
QUICKFIRE VIDEO OF THE DAY:
www.youtube.com/watch?v=UfWTQ
A6QPk4

Need Motivation?


emoticon GO QUICKFIRE UP YOUR DAY! emoticon emoticon


emoticon QUICKFIRE TIP OF THE DAY! emoticon
Be Positive: Being positive and cheerful has been medically proven to be healthful. Hence, smile and laugh more, and you will feel good about yourself and the world around you!


IN ADDITION: 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
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 "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." ~Plato


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"


Edited by: KV711LAW at: 7/9/2009 (22:06)
*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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