Hey Team- Our new forum.. Could not get into the other forum..Lets post those weekly goals once again.

Congratulations to all of the weight loss teams!!!

Results:

Wild Cats - 41.7 lbs. lost
Rockstars - 39 lbs. lost
Diamonds - 21 lbs. lost
Fitness Fanatics - 20.5 lbs. lost
Heartbreakers - 14.5 lbs. lost

Ok Team- What Happened?
Ok- this is a new week, Let get to working now.

Her is our stats for the week

Kim- Maintained
Mari -2
Sabine -1
Michelle -1
Yvette -2
Gerrie -2
Rebecca -2
Linda- No Show
Nancy -2 (Reached 2nd mini goal, and also lost her first 25 pounds)
Maritza - Maintained
Donna- Maintained
Mithc- No Show/-1
Sabrina -1
Mikayla +2
Hannah -2
Robyn +5
Jaci- Maintained
Sandra- No Show
Shannon- No Show
Nichol- Maintained
Kelly -3
Ruby- No Show
Patricia -1
Courtney- No Show
Shana- No Show
Christine- Out of Town
Robin -1/2

Okay- Our MVP for the week is:

Kelly
with 3 pounds lost.

Congratulations Kelly.

My goals for the week:

-Be a good team leader
-Do all challenges
- be a good partner
-drink all my water
-keep up with my points totals.

My weekly Goals are:
* Be a good Buddy
* Journal everything what i put in my mouth
* Drink a Gallon of Water
* Stay on my Plan
* Work out early
* Support the Team !!!! Keep Moving

Looks like we've got some work to do this week to get back on top. It's a good thing we are so awesome and can totally do it!! =) Let's get re-focused and reach our goals this week!

Originally Posted by Hannah

Looks like we've got some work to do this week to get back on top. It's a good thing we are so awesome and can totally do it!! =) Let's get re-focused and reach our goals this week!

Good Idea Hannah- It is time for our team to come together and refocus.



We can't lose weight as a team, unless we work as a team.

Originally Posted by Kim

Hey Team- Our new forum.. Could not get into the other forum..Lets post those weekly goals once again.

Maybe it isn't my fault after all. Knock on wood. =)

Weekly Challenges #19 Commit to be Fit !!!!


Mon/Wed. Lower Body ( 20x3 reps)
#1. Lying Leg Curls
Starting Position
Lie facedown with legs extended. Place a towel/pillow under hips or use palms to cushion hip bones. Keep hips on ground.
Action
EXHALE: Bend knees and curl heels toward butt. Hold for 1-2 counts.

INHALE: Release slowly and with control to start position.
Special Instructions
Keep feet flexed through entire moevement, leading with the heels.


#2. Single Leg Squats with Chair

Starting Position
Stand behind chair; hold back of chair for balance. Lift right leg off ground, keeping left leg slighly bent.
Action
INHALE: Bend left leg to squat. Hold for 1-3 counts.

EXHALE: Straighten leg and return to start.

Complete all reps and switch legs.
Special Instructions
Don't let knee of squatting leg go past toes. Keep upper body straight and avoid leaning forward as you squat down.


#3. Wall Squats

Starting Position
Stand facing away from a wall, with your back against the wall. Plant your feet 12" in front of your body with a shoulder width stance, toes pointing forward. This exercise can be used with or without dumbbells.
Action
Leaning against the wall, lower your body until your knees are flexed at a 90 degree angle. Hold this position for two seconds. Your weight should be on your heels, not your toes, and your knees should not cross the plane of your toes. Except to check your knee position, keep your head in a neutral position, looking straight ahead. Extend your legs to elevate your body back to the starting position.
Special Instructions
Don't lock your knees when you extend your legs back to the starting position.

Tue/Thur. Core Exercises ( 20x3 reps)

#4. Dumbbell Crunches
Starting Position
Lie on the floor or a mat on your back, with knees bent. Grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders . Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling)

Action
EXHALE: Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Try to reach higher than your feet.

INHALE: Slowly return to start to complete one rep.
Special Instructions
Use abdominals and hips (not your shoulders) to lift the weight. Keep abs contracted (pull navel towards spine) throughout entire movement.

#5. Modified Plank
Starting Position
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.
Action
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.
Special Instructions
Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

#6. Bridge-Ups
Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.
Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.
Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees

#7. Bicycle Crunches
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds

Friday: Last Chance Workout!!!!! Do the entire Routine 3 Times 20 reps
#1. Lying Leg Curls
#2. Single Leg Squats with Chair
#3. Wall Squats
#4. Dumbbell Crunches
#5. Modified Plank
#6. Bridge-Ups
#7. Bicycle Crunches

Saturday: Weigh in, send your loss, gain or maintained
to Kim by 12:00pm est.
Good Luck !!!!