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FLYINGTOFREEDOM's Photo FLYINGTOFREEDOM SparkPoints: (0)
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7/13/09 9:25 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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MELJCKSN's Photo MELJCKSN Posts: 162
7/12/09 8:54 P

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emoticon for both

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JANLEEW's Photo JANLEEW SparkPoints: (0)
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7/12/09 3:50 A

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Done!

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UNDRKNSTRUCTION Posts: 80
7/12/09 12:35 A

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emoticon

Be not afraid of going slowly; be afraid only of standing still.
~Chinese Proverb~


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KATHYI2011's Photo KATHYI2011 Posts: 950
7/11/09 11:16 P

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emoticon

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CD4519295 SparkPoints: (0)
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7/11/09 11:07 P

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125 squats done along with the quad stretches

DEE107's Photo DEE107 SparkPoints: (1,296,291)
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7/11/09 10:33 P

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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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TAMMYRENH Posts: 3,083
7/11/09 8:11 P

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120 squats done - and stretches - and boy do my legs feel 'em! Thanks for the challenge!

CHRISPYLEE's Photo CHRISPYLEE SparkPoints: (239,689)
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7/11/09 8:03 P

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100 seated leg extensions done!

~ 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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WANNABTHIN53's Photo WANNABTHIN53 Posts: 8,997
7/11/09 6:48 P

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Done emoticon Done

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JCARDINAL's Photo JCARDINAL Posts: 16,389
7/11/09 6:08 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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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (239,802)
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7/11/09 4:30 P

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emoticon

Diane - OH
BLC38 CAMO Rank: Command Sergeant Major

"You just gotta ignite the light and let it shine"
www.youtube.com/watch?v=s3P9f
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Scrapper's Toy Box
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CRAZEPUPPIES's Photo CRAZEPUPPIES Posts: 3,909
7/11/09 3:57 P

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Alright I need to do squats!

~Mary


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LCERNY's Photo LCERNY Posts: 1,981
7/11/09 3:53 P

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Done emoticon

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ANIMEMOM1's Photo ANIMEMOM1 Posts: 483
7/11/09 1:15 P

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IN!

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WIIGAL's Photo WIIGAL SparkPoints: (0)
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7/11/09 12:39 P

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emoticon

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TAFODIL24's Photo TAFODIL24 Posts: 14,890
7/11/09 12:09 P

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emoticon

~ Taffi

OMY One Minute Yoga / Co-Leader with Trainer T


Practice makes possible.



"Happiness comes when I overcome the most impossible challenge."


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DATAQUEEN's Photo DATAQUEEN Posts: 648
7/11/09 12:00 P

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I am in...traveling today but will at least do the leg extensions

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I*AM*BLESSED's Photo I*AM*BLESSED SparkPoints: (102,784)
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7/11/09 11:48 A

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emoticon

�*��) �
�.� �.�*��)�.�*�) �
(�.� ♥ 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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7/11/09 11:34 A

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I'm in Somebody said it was your Birthday Kelli. Happy Birthday,hope you have FUN

Edited by: LINDAGRAVEL at: 7/11/2009 (11:47)
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MINDFULME2017's Photo MINDFULME2017 SparkPoints: (239,802)
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7/11/09 11:31 A

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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
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FITJEN48's Photo FITJEN48 SparkPoints: (46,769)
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7/11/09 11:28 A

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I feel so whimpy, but I gotta modify on this one. Does it help that I did a bunch of these yesterday?
Jen

Jen, Michigan


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HONEYB1949's Photo HONEYB1949 Posts: 1,198
7/11/09 11:10 A

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I accept the QFC for the seated leg raises and stretches.

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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KJCAMPERS's Photo KJCAMPERS Posts: 20
7/11/09 10:31 A

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in for leg extensions

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FIREPHOENIX's Photo FIREPHOENIX Posts: 1,944
7/11/09 10:31 A

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Good one, I'm in.




TIME4AFITME's Photo TIME4AFITME Posts: 13,313
7/11/09 9:43 A

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I am 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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JESSICAVZ1's Photo JESSICAVZ1 Posts: 2,186
7/11/09 9:26 A

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definitely doing this.

I don't win races, but I always cross the finish line. I'm not fast, but I try my best to become faster. I don't have sports endorsements or earn a paycheck, but that doesn't stop me from running. My pace does not define me. Just because "professional" does not precede "athlete" in describing me doesn't make my running any less valuable. I am an everyday athlete; leading a normal life, but with big goals and dreams.
I am an athlete. I am a runner. (runzoerun.com)

~VZ


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SATELLITE19's Photo SATELLITE19 Posts: 1,261
7/11/09 9:21 A

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goal met for yesterday and in for all today

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LCERNY's Photo LCERNY Posts: 1,981
7/11/09 9:13 A

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I'm in for the squats and leg extentions! emoticon

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TREESA57's Photo TREESA57 Posts: 3,767
7/11/09 9:10 A

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Im in

If you haven't got a smile on your face and laughter in your heart, then you are just a sour old fart!


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HILARY777's Photo HILARY777 Posts: 2,366
7/11/09 8:57 A

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yes i'm in on this i'll try both stretches but not sure about the squats because of my knee

"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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MELLY723 Posts: 62
7/11/09 8:37 A

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I do squats while im in the kitchen cooking.

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KELCEY68's Photo KELCEY68 Posts: 148
7/11/09 8:34 A

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I'm in for both :)

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ROSE251's Photo ROSE251 Posts: 1,938
7/11/09 8:28 A

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I'm in

Begin each day with a reason and enthusiasm.

Embrace the unknown.


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JUSTFOXXY's Photo JUSTFOXXY Posts: 5,755
7/11/09 8:08 A

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I just tried this while I was in the bathroom.

No, no, it's not what you're thinking. LOL emoticon

"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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TAZZIE5's Photo TAZZIE5 SparkPoints: (0)
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7/11/09 7:52 A

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This is a great Grouping! The trio of squats, leg extensions & quad stretch quick-fired my rise & shine time!
emoticon

Dallas, TX

I'm on 2 diets cause I don't get enough food on just 1!!


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RUBYSNANA's Photo RUBYSNANA Posts: 6,212
7/11/09 7:07 A

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will do!

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


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CHRYS13's Photo CHRYS13 SparkPoints: (0)
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7/11/09 6:42 A

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sounds great!

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."
VILLADINORAH's Photo VILLADINORAH SparkPoints: (0)
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7/11/09 4:46 A

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Did someone say Kelli's Birthday??

OK, together,

Tanti auguri a te
Tanti auguri a te
Tanti auguri cara Kelli
Tanti auguri a te

In my favorite language!

Many many happy returns, and many many great postings on Spark I wish you.

Trail running! That's what I do! The Black Forest has great trails, and I could not ever get back to the streets again. Each pair of new running shoes stays clean for about... 12 minutes. That's the story of trail running.

Thanks for this great challenge. I'll do both leg extensions and squats.

Have a great weekend 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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FAITHRT's Photo FAITHRT Posts: 400
7/11/09 3:37 A

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i am in for both and the streches! woohoo! quick fire! thanks!

"don't ask what the world needs. ask what makes you come alive and go do it. because what the world needs is people who have come alive" -- Friedrich Nietzche


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CIRCE1202_BE's Photo CIRCE1202_BE SparkPoints: (0)
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7/11/09 3:24 A

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RH8478's Photo RH8478 SparkPoints: (0)
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7/11/09 1:17 A

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Will do what I can, before it gets too hot out.. Got a day of no driving so I can hit it hard.

JEN1239's Photo JEN1239 SparkPoints: (65,912)
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7/11/09 12:34 A

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Will do emoticon

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DAKOTASMOMMY_07's Photo DAKOTASMOMMY_07 Posts: 5,873
7/11/09 12:23 A

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u can count me in!!

~`**Christina**`~

Thank you JESUS!







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ALANOFLINY's Photo ALANOFLINY SparkPoints: (171,204)
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7/11/09 12:16 A

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I'm in.... with extra enthusiasm (as if I'm not already enthusiastic enough) in honor of Kelli's birthday!!

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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LEE907's Photo LEE907 Posts: 13,878
7/11/09 12:15 A

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I'm in for both
Thanks & I hope you have a nice weekend, Kelli & everyone!

LEE


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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JUDITHBEAST's Photo JUDITHBEAST Posts: 1,941
7/10/09 11:54 P

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In and emoticon for 7/10!!

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



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DEE107's Photo DEE107 SparkPoints: (1,296,291)
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7/10/09 11:49 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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WANNABTHIN53's Photo WANNABTHIN53 Posts: 8,997
7/10/09 11:46 P

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Hey!!!! count me in on this.

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UNDRKNSTRUCTION Posts: 80
7/10/09 11:40 P

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Looks like a good one. I've been wanting to do squats anyways..I've never really attempted them for whatever reason. Definitely IN this one!!

Be not afraid of going slowly; be afraid only of standing still.
~Chinese Proverb~


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BABY_GIRL69's Photo BABY_GIRL69 Posts: 83,522
7/10/09 11:32 P

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emoticon emoticon emoticon emoticon will be working on it.

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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JEANSHEP2's Photo JEANSHEP2 Posts: 8,255
7/10/09 11:27 P

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Nursing a sunburn, but will be doing very slowly. IN


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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CAMERABABE's Photo CAMERABABE SparkPoints: (0)
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I have to bow out again the ankle & top of the foot are killing me. Sorry team.

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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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.


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KV711LAW's Photo KV711LAW SparkPoints: (0)
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7/10/09 10:46 P

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emoticon LISTLESS & LETHARGIC HAVE LEFT THE BUILDING! YOUR WEEKEND QUICKFIRE CHALLENGE! emoticon

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

TODAY WE QUICKFIRE YOUR LOWER BODY! QUICKFIRE SQUATS! emoticon

emoticon The Squat is among the most effective lower-body exercises, as it incorporates most of the leg muscles working through the kinetic chain. Squats are more than just the perfect quad exercise. In addition to stressing the front thighs, they actually work a variety of major muscles throughout your entire body, including the glutes, hamstrings, abdominals and lower-back muscles.

This is why squats are considered by many to be the king of all lower body exercises.

SQUATS!
www.sparkpeople.com/resource/
exercises
.asp?exercise=21


emoticon ON YOUR MARK!
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

emoticon GET SET & GO!

*INHALE! Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees dont cross the plane of your toes.

*EXHALE! Straighten legs and come up to the starting position to complete one rep.

emoticon QUICKFIRE SPECIAL INSTRUCTIONS!
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

emoticon QuickFire Challenge are 100 in sets of 20-25 reps. OR 50 in set of 10. The Important Thing is To QuickFire Your Day by Breaking the Challenge down into 3-5 Parts, Spaced ThroughOut Your Day ~ The QuickFire Way!

These are easily incorporated in your day. Work well as Bathroom Challenges (do while brushing your teeth), too! Just Sayin'
emoticon

Muscles QuickFire! Quads, Glutes

emoticon Track in Your Fitness Tracker: Strength: Core Exercises:Squats!


emoticon
ALTERNATE:
Seated Leg Extensions! emoticon
www.sparkpeople.com/myspark/e
x/exercis
es.asp?ID=126


emoticon ON YOUR MARK!
Begin seated in a chair, bench, tree trunk . . , feet flat in front of you, palms grasping chair edge at sides or front.

emoticon GET SET AND GO!

*EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

*INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

emoticon
QUICKFIRE Special Instructions:
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles QuickFired! Quads

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

emoticon Track Under Fitness:Strength:Lower:Seated Leg Extensions


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
Your QuickFire Challenges are exercises consisting of movements which use the weight of your body as resistance to work against. They are an extremely incredible and efficient way to build muscle and stay fit as it provides short bursts of intense training and only a few exercises covers almost all muscle groups!


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QUICKFIRE VIDEO OF THE DAY:
www.youtube.com/watch?v=rbk1I
kdxyKg

Get Inspired: Try Trail Running!


emoticon GO QUICKFIRE UP YOUR DAY! emoticon emoticon Dare You!


IN ADDITION: emoticon

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!


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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!

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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 "if you don't have confidence, you'll always find a way not to win."


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: 7/10/2009 (22:46)
*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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