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AK_MILLER's Photo AK_MILLER SparkPoints: (0)
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Posts: 336
6/19/11 8:05 P

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That sounds like a great idea, and I'm going to use it for July! We'll do a month long challenge then with your idea and have everyone check in with their progress. Thanks!!

Team Leader - Sparked Women of Law Enforcement
Team Leader - 30 Somethings Without Kids
Team Leader - SP Class of December 12-18, 2010


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JCTHORNTON Posts: 1
6/13/11 10:52 A

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How about Take the Workout Up a Notch? This may be better as a 2-week or month challenge.

Choose 1 exercise. Perform that to your max at the start of the week. Record it. Now add something to make it harder. By the end of the challenge, try to get back to that same max with the new add-on.

For example, if you are doing sit-ups. If you can do 100 sit-ups, that is your target. Grab a weight (can be anything you can hold on your chest). It should be enough to drop the number of sit-ups you can do. The goal during the challenge is to get back to 100 reps with the weight.

Another example would be running. If your normal run is a flat two miles in 16 minutes, bump it up. Literally. Can you alter the route to add some hills? If so, your goal is the new course in 16 minutes by the end of the challenge. If you cannot, lengthen the course. Go for 2 1/8 miles or 2 1/4 miles (~10% more) in the same 16 minutes.

You can do this with almost any exercise. Just find a way to make it 10% more difficult. 10% more weight (same number of repetitions), 10% further, 10% more.

The idea behind this challenge is that it is easy to get into a rut - to find an amount of exertion we are happy putting out. But leveling off our effort like that will plateau our results. So, without changing the exercise completely, we can alter it so we continue to improve. Muscles develop according to the amount of overload they are getting. Finding a way to overload just a little bit more is where the most improvement will come.

AK_MILLER's Photo AK_MILLER SparkPoints: (0)
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Posts: 336
6/3/11 1:52 P

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Have an idea for a Team Challenge? Share it here!! Let's brainstorm ideas for small, short-term challenges that we can track and accomplish to build motivation and consistency.

Simply post about your ideas here to let the Team know about them. As your team leader, I'll be checking in for suggestions and post weekly challenges based on our Team's input and ideas. Additionally, Spark Users with a chosen submission will get a SparkGoodie for their participation!!

Let's work together, support each other and offer feedback! The worst that can happen is that we SUCCEED TOGETHER!

Edited by: AK_MILLER at: 6/3/2011 (14:17)
Team Leader - Sparked Women of Law Enforcement
Team Leader - 30 Somethings Without Kids
Team Leader - SP Class of December 12-18, 2010


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