Ok Team- here is our new forum. Lets start posting those weekly goals.

My Goals for the week are:
Be a good and supportive Buddy!!
Loose at least 2 pounds
Do all the challenges
stay under 35g. of Carbs a day
drink a gallon of water
add more cardio to my workout
support the Team

Fitness Fanatics Roster# 22

Accountability Partners are posted together

Let’s have Fun!!!

Kim Cora



Sabine Luka


Rebecca Stacie Vanessa


Robin Mikayla



Christine Mitch



Yvette Juanita



Gerrie Nichol



Natosha Nancy



Mari Hannah



Donna Haley



Jaci Beth




Alicia Patricia

Fitness Fanatics
Weekly Challenge # 22 Commit to be fit!!!!

15 min. warm up (Jump Robe,Jumping Jacks, running in Place……)

Mon. / Wed. UPPER BODY (20reps x3)

# 1. Chair Dips:
Step 1: Sit on the edge of a sturdy chair with legs together, knees bent, toes lifted and heels digging into floor. Firmly grasp sides of chair seat, straighten arms and slide butt just off the front of the chair so that your upper body is pointing straight down.
Step 2: Bend elbows and lower body in a straight line. When upper arms are parallel to the floor, push back up to start.
Challenge yourself: Rather than doing in a "seated" position, straighten out your legs and balance on your heels.

# 2. Shoulder Press
Step 1: Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place feet on floor hip-width apart. With palms forward, bend elbows and raise the dumbbells up so that they are level with your ears. Pull abdominals in so there is a slight gap between the small of your back and the bench.
Step 2: Straighten arms up without locking elbows then slowly lower to start.
Challenge yourself: Do the move with the right arm only, and then left.

#3. Lateral Raise
Step 1: Hold a dumbbell in each hand with your palms facing in, arms straight down at your sides. Stand tall with feet hip-width apart.
Step 2: Lift your arms up and out to the sides in an arc-like path until your hands are at shoulder level (like you're airing out your arm pits). Slowly lower to the start.
Challenge yourself: Hold for two counts at the top of the movement before lowering.

#4. Front Raises
Step 1: Hold a dumbbell in each hand, arms down at sides, palms facing in, and stand up tall with feet hip-width apart.
Step 2: Raise right arm up and forward to shoulder height and then lower to start. Repeat with left arm. Continue alternating to complete the set.
Challenge yourself: Do all reps with right arm, then left.

#5. Pullover
Step 1: Holding a dumbbell with both hands, lie on floor with feet flat on the floor, hip-width apart and arms held straight up directly over shoulders. Turn palms up so that one end of the dumbbell is resting in the gap between palms and the other end is hanging down over face. Bend elbows slightly.
Step 2: Keeping arms in same position, move from shoulders and lower weight behind you until end of dumbbell is an inch or so from floor. Pull up to start.
Challenge yourself: Prop your upper body up on several large pillows to increase the range of motion of the exercise.

Tue./ Thur. LOWER BODY (20 reps x3)

#6. Squats:
Step 1: Stand tall with feet hip-width apart, weight slightly back on heels, and place your hands on your hips.
Step 2: Sit back and down, as if you're sitting into a chair directly behind you until thighs are parallel to floor then stand back up to start. Don't allow knees to shoot forward of toes. Stand back up to start without fully locking knees.
Challenge yourself: "Pulse" three times at the bottom of the movement before standing up to start.

#7. Reverse Crunch:
Step 1: Lie on your back with your legs up off the floor directly over hips and legs extended upward. Place your hands behind your head.
Step 2: Pull your abs in and keep your neck and shoulders relaxed as you lift your tail bone about an inch up off the floor. Lower to start. Repeat 8 to 15 times.
Challenge yourself: As you lift, roll your hips back slightly so that your knees move a few inches towards your chest.

#8. The Bicycle:
Step 1: Lie on your back, place your hands behind your head and hold elbows out to the sides but rounded slightly in. Bend your right knee into your chest and extend left leg up at a 45-degree angle to the floor. Curl up andtothe side so that left shoulder moves towards right knee.
Step 2: Twist to the left as you straighten your right leg and bend your left leg. Hold a moment before moving into the next repetition. Do 8 to 15 reps on each side.
Challenge yourself: Add 3 short "pulses" to each rep by moving your shoulder, rather than your elbow, towards your knee.

#9. Back Lift:
Step 1: Lie on the floor with your arms and legs out straight, forehead resting on the floor, abs pulled in tight.
Step 2: Lift your right arm and left leg off the floor, hold five counts then repeat with the other side. Continue slowly alternating for a total of 5 reps each side.
Challenge yourself: Move arms and legs quickly as if you were swimming through the water. Do 20 to 30 reps per side.

#10. The Plank:
Step 1: Position yourself on your elbows and knees while keeping your fists together.
Step 2: Keeping torso straight, extend legs out straight so you are balanced on toes and elbows. Pull abs inward and hold for 10 slow counts. Repeat a total of three times.
Challenge yourself: Build up to 30 slow counts.

FRIDAY: LAST CHANCE WORKOUT!!!!
( do entire routine 3 times 15 reps)
# 1. Chair Dips
# 2. Shoulder Press
#3. Lateral Raise
#4. Front Raises
#5. Pullover
#6. Squats
#7. Reverse Crunch:
#8. The Bicycle:
#9. Back Lift
#10. The Plank

SATURDAY: WEIGH IN
GOOD LUCK, GO FITNESS FANATICS!!!

my goals are

be a good buddy
drink my water and green tea
run 3 times at night
play tennis 2x
try to do 100% pointsystem
lose 2 pounds.

hey everyone,
Lets do it this week. I am off to atlanta in a few hours. doing last laundry and packing. left a note for my mother in law even tho she knows what to do. she is here every day lol. but it is for myown peace.
I hope i won't mess up to much tomorow night. hope everyone has a great weekend.

good luck on you alls goals.
i will be back monday night late late so i probably won't be on till tuesday. Im going to miss that scale. lol
hugs

Hi Everyone,
I am going to be a great buddy
walk to and from work everyday
hike in mountains 2 to 3 times this week
do all challenges
drink a gallon of water (usually more) everyday
stick to healthy food and snacks

I am really excited to get started and am looking forward to at least 2 pounds of weight loss this week.
Go Team!!

My goals:
1.Be a great buddy
2.Drink water
3.Do all challenges
4.Eliptical for at least 30min
Loose 2 lbs

My goals:

- be a good team leader
-be a good partner to Cora this week
- lose 2 pounds this week
-do all challlenges
- exercise at least 5 days this week
-support and motivate my team

My goals
weigh in on time (oops... AJ let me sleep in today, then I had to rush to work) SO SORRY!!!

Stay within calories
Drink my water
do the challenges at least 3 days
Be a good buddy

It's been a busy day for 911, have been on the phone most of my shift. AHH! Anyway, I am off the phone for now and thought I would write a quick blurb. I hope you all have a wonderful weekend. I had a good week last week. Did challenges most days-- I only skipped the reverse crunches on friday and that's only because the kids distracted me. I still didn't lose though, and I ate well. Bummer. Oh well. Hope you all did great. Have a good week!!