Ok Team- Here is our new forum. Lets put it in high gear this week. Lets start posting those weekly goals.

My weekly Goals for this week are?????
* Be a good Buddy
* Support the Team 110%
* Drink a gallon of Water ever Day
* stay on my plan(35g. Carbs)
* ride my bike to school 3-4 days a week
* do the point system
Be here for all my Friends

be a better buddy
start to let go of the MIL situation it's not going to get better.
refocus on myself and my hubby and kids.
start to work out some again.
lose weight, but eat better.

have fun

Weekly challenges#26
•Warm up with 5-10 minutes of light cardio
•You can do this workout as a circuit, going through each exercise and performing each one after the other for 30 seconds to 1 minute, repeating the circuit as many times as you like.
•You can also do this as a traditional workout, doing 2-3 sets of 12-16 repetitions and rest 30 seconds-1 minute between sets.
•Always check with your doctor if you have any injuries or conditions.

Mon/Wed.

#1. The Bicycle
1.Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

#2. Captain's Chair
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps

#3. Vertical leg crunch

1.Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

#4. Long Arm Crunch

1.Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.


#5. Plank on Elbows and Toes

1.Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.


Tue/ Thur.

#6. Squats With Pushups

Begin on hands and toes, knees bent, abs tight. Bend knees deeper into a squat and jump back into pushup position. Either staying on toes or lowering knees to the floor, lower body into pushup. Jump back to start and repeat.


#7. Bent Over Row On One Leg

Hold dumbbells in both hands and bend at the hips, keeping back flat and stomach tight, until upper body is parallel to the floor. Lift one leg up until level with hips and pull dumbbells towards your rib cage in a rowing motion. Continue holding this position as you row the arms up and down.


#8. Plié Squat with upright row

Begin with feet wider than shoulders, toes out, holding weights or bar in front of body. Bend knees and lower into a squat, knees in line with toes. Simultaneously, bend elbows and raise weight to chest level leading with the elbows. Stand, lower weight and repeat


#9. Static Lunges with Bicep Curls/Shoulder Press

Stand in split stance and lower into a lunge. As you lunge, curl weights into bicep curls. At the bottom of the lunge, lift arms straight up overhead, lower arms and stand. Repeat for all reps and switch legs.

#10. Dips with leg extension

Place weights on the floor next to the hips and hold onto them as you begin pushed off the floor, knees bent. Bend the elbows and lower the body towards the floor as you extend the right leg straight out. Lower the leg as you push back up and repeat, alternating legs for each rep.

Friday: Last chance workout!!!!
Do the whole routine 3times 12 reps!!!

#1. The Bicycle
#2. Captain's Chair
#3. Vertical leg crunch
#4. Long Arm Crunch
#5. Plank on Elbows and Toes
#6. Squats With Pushups
#7. Bent Over Row On One Leg
#8. Plié Squat with upright row
#9. Static Lunges with Bicep Curls/Shoulder Press
#10. Dips with leg extension


Saturday: Weigh in Day!!!
PLEASE MAKE SURE TO WEIGH IN AND SEND YOUR LOSS, GAIN, MAINTAIN TO KIM BY 12PM EST. IF YOU CAN’T DO IT ON SATURDAY, PLEASE SEND IT TO HER THE DAY YOU WEIGH YOURSELFE.

Roster#26
Accountability Partners are posted together!!!
Let’s have some Fun

Kim Sandi



Sabine Nicole



Rebecca Juanita


Cora Elisabeth

Mari Stacey


Yvette Vanessa


Jaci Alicia



Gerrie Linda



Stacie Mikayala


Patricia Carol



Christine Tina



Hannah



Nancy

My goals this week: hit Curves 3 days and do my 4 mile walk 3 days, be a good buddy, watch out for nibbling off kids' plates!!!!

Ok my goals for the week:

- Be a good team leader
-lose at least 3 pounds this week, and keep it off
- do all the challenges, and then some
-be a good partner to Sandi
-drink plenty of water.

My Weekly Goals:
1. Be a good partner to Elisabeth
2. Be a good buddy to the rest of my buddies
3. Drink Lots of water
4. Try not to let the stress get to me
5. Do all challenges
6. Walk at least 1 mile per day
7. T.O.M. is here so maintaining my weight will be my biggest goal!!

I am going through alot with getting A.J. ready for school, needing to call in repair man, needing to go to doctor and dentist but never making those apts.! I just need to get my head on straight. Hope everyone has a great evening. Take care.

My goals this week are:

*Be a fantastic buddy
*Lose 2-3 lbs
*Reduce Mountain Dew consumption
*Workout at least 3 times
*Enjoy life more


Hope everyone is enjoyin their weekend! Good Luck!

I had a bad week last week so my goal this week are as follows:
drink my water
watch what i eat and write it down
relax and dont stress
exercise
be a good buddy
focus on weight loss
take off some of the weight i gained