This is our new serious forum. Let's get goals posted and challanges done. Let's get moving Diamonds!!

These are the teams.................................

White Diamonds
leader-Isabelle
Wonder Woman
Janet
Kevin
Melissa
Natalie


Pink Diamonds
leader-Tanis
Dawn
Zina
Lori Ann
Kristina
Lia
Christine
Debra

Blue Diamonds
leader-Linda
Cathy
Kelly
Renee
Jenn
Patience
Debbie
Julie

Point System.......

Starting every Sunday we will get points for things that we do for the team and Our goal is to compete with eachother on our team , we need to see who can get the most points for the week.Who has the most at weigh will be our champ. Lets give this a try and see what it does for us. All the points will be taillied the same day our weigh in is. So keep up with your points and you can send them to Jenn at weigh in.

1. Weigh in -200 pts
2. MVP- 300 pts
2. Send a booster- 10 pts for each booster you send
3. One hr of exercise -50 pts
4. Drink at least 32 oz water -50 pts
5. Blog what is positive about your weight lose once a week.-200 pts
6. Send a low-fat recipe to forum once a week -100 pts
7. Journal all food -100 pts

Jenn (Team Leader)
Tanis (Coleader)
Renee
Christine
Melissa
Zina
Lia
Natalie
Linda
Kelly
Kevin
Dawn
Cathy
LoriAnn
Kristina
Wonder Woman
Patience

Isabelle
Debbie

Debra

Julie

This week’s challenges at glance:

Core:

#1 Crunches – 3 sets of 25
#2 Reverse Crunches – 3 sets of 25
#3 Hip Flexor – 3 sets of 20
#4 Double Crunches – 2 sets of 20
#5 Dumbbell Side Bends – 3 sets of 25
#6 Crunches w/ Twist – 3 sets of 20
#7 Back Extensions – 3 sets of 15
#8 T-Stand – 2 sets of 15


Upper Body:

#1 Boxer – 3 sets of 20
#2 Dumbbell Reverse Fly – 3 sets of 15
#3 Dumbbell Shrugs – 3 sets of 20
#4 Seated Dumbbell Rows – 3 sets of 15
#5 Dumbbell Hammer Curls – 3 sets of 20
#6 Seated Dumbbell Concentration Curls – 3 sets of 20
#7 Dumbbell Pullovers – 3 sets of 15
#8 Reverse Plank – 3 sets (hold as long as possible)>


Lower Body:

#1 Genie Sits – 3 sets of 15
#2 Standing Adduction – 3 sets of 20
#3 Step Ups – 3 sets of 20
#4 Lying Leg Curls – 3 sets of 25
#5 Calf Raises – 3 sets of 20
#6 Wide Leg Squats w/ dumbbell – 3 sets of 15
#7 Lying Single Leg Raises – 3 sets of 25
#8 Single Leg Squats w/ Chair - 3 sets of 15

Core Challenges

#1 Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs


#2 Reverse Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Lower abs



#3 Hip Flexor - 3 sets of 20

Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute


#4 Double Crunches -- 2 sets of 20
This is a regular crunch and a reverse crunch combined into one movement. Exhale as you lift your chest and pull your knees toward your chest at the same time. Inhale as you lower back to starting position.



#5 Dumbbell Side Bends -- 3 sets of 25

Starting Position
Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.

Action
EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.

INHALE: Return to starting position and repeat to right side.

Special Instructions
Don't let your weight take you forward or backwards.

Muscles Worked: Obliques


#6 Crunches w/ Twist - 3 sets of 20

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.

INHALE: Lower your back to the floor. Alternate sides.

Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs, Obliques


#7 Back Extensions - 3 sets of 15

Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.

Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.

INHALE: Slowly lower with control to start to complete one rep.

Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.

Muscles Worked: Lower back

#8 T Stands -- 2 sets of 15

Starting Position
Stand with feet together. Slowly bend from hips to lower torso, touching fingertips to ground.

Action
EXHALE: Lift right leg behind you to hip height, keeping hips level. Bend left knee slightly if needed. Hold for 5 counts.

INHALE: Return to start and repeat on other side for one rep.

Special Instructions
Try to keep weight on left leg and only slightly on hands (fingertips). Keep abs tight.

Muscles Worked: Abs, Lower back, Hamstrings

Upper Body Challenges

#1 Boxer -- 3 sets of 20

Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.

Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).

INHALE: Hug arms in.

Repeat, switching arms.

Special Instructions
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.

Muscles Worked: Upper back, shoulders


#2 Dumbbell Reverse Fly -- 3 sets of 15

Starting Position
Begin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.

Action
Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Keep spine in a neutral position and your head and eyes looking forward, not down.

Muscles Worked: Upper back


#3 Dumbbell Shrugs -- 3 sets of 20

Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Do not roll your shoulders.

Muscles Worked: Upper back, Shoulders, Neck


#4 Seated Dumbbell Rows - 3 sets of 15

Starting Position
Begin by sitting on the floor, leaning back slightly with knees bent and feet on the ground. Hold the dumbbells out in front of your body with your arms straight and palms facing inward, so the dumbbells are at 90 degrees.

Action
Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. Return to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions
Keep elbows in towards the body, but not completely against the body, as you go through the movement.

Muscles Worked: Upper back, Biceps, Shoulders


#5 Dumbbell Hammer Curls - 3 sets of 20

Starting Position
Stand or sit, grasping a dumbbell in each hand with your palms facing inward.

Action
EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).

INHALE: Lower the weight slowly to the starting position to complete one rep.

Special Instructions
Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.

Muscles Worked: Biceps


#6 Dumbbell Concentration Curls - 3 sets of 20

Starting Position
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.

Action
INHALE: Curl the dumbbell to your shoulder, keeping upper body still.

EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.

Special Instructions
This is a great exercise if you have trouble keeping proper form on seated or standing curls.

Muscles Worked: Biceps



#7 Dumbbell Pullovers - 3 sets of 15

Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.

Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.

INHALE: Lower the weight back down with contol to the starting position to complete one rep.

Special Instructions
Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still.

Muscles Worked: Triceps
#8 Reverse Plank - 3 sets (hold as long as possible)

Starting Position
Sit with palms on ground, below shoulders. Squeezing butt and thighs.

Action
Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions
Keep body in straight line- don't let hips raise or lower. Be sure not to hold breath.

Muscles Worked: Back, Triceps, Shoulders, Core, Quads

Lower Body Challenges

#1 Genie Sits - 3 sets of 15

Starting Position
Kneel on a mat or rolled-up towel with feet together, knees slightly apart. Cross arms over chest.

Action
INHALE: Keep abs tight and back straight as you lean backward. Pause.

EXHALE: Lean forward to return to start.

Special Instructions
Very small movement. If your back hurts, do not lean back as far. You can also have a partner hold your feet for support.

Muscles Worked: Hamstrings, Glutes, Quads, Outer thigh, Abs


#2 Standing Adduction - 3 sets of 20

Starting Position
Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward.

Action
EXHALE: With a small movement, slowly swing left leg across center line of body, infront of right leg. Lift as high as possible. Hold for 2 counts.

INHALE: Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.

Special Instructions
Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back.

Muscles Worked: Inner thigh, Quads



#3 Step Ups - 3 sets of 20

Starting Position
Begin by standing in front of the step or riser (8-12 inches tall) facing forward.

Action
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg.

Special Instructions
If you don’t feel comfortable with a riser or step height between 8-12 inches, start out at a lower height.

Muscles Worked: Quads, Glutes, Calves


#4 Lying Leg Curls - 3 sets of 25

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.

Muscles Worked: Hamstrings


#5 Calf Raises - 3 sets of 20

Starting Position
Stand facing a wall or back of chair and lightly hold onto it with fingertips to aid balance. Legs should be shoulder-width apart and straight. Do not lock knees.

Action
EXHALE: Raise up on balls of feet, and hold for 2 seconds.

INHALE: Return to start position and repeat.

Special Instructions
Try not to let heels touch or rest on ground between repetitions unless necessary. As you progress, use one foot at a time.

Muscles Worked: Calves


#6 Wide Leg Squats w/ Dumbbell - 3 sets of 15

Starting Position
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action
INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.

EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep.

Special Instructions
Keep abs contracted. Make sure knees to not pass the line of the toes.

Muscles Worked: Quads, Glutes, Inner thigh


#7 Lying Single Leg Raises - 3 sets of 25

Starting Position
Lie on back with right leg straight and left leg bent so foot is flat on the ground. Relax head and neck on mat or ground. Arms should be placed to your side.

Action
Lift right leg to the top of the left knee, keeping the right leg straight. Hold for 2 seconds and return to starting position. Complete number of repetitions and alternate.

Special Instructions
Perform in a slow and smooth motion.

Muscles Worked: Quads


#8 Single Leg Squats w/ Chair - 3 sets of 15

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.

Muscles Worked: Quads

My Goals for this week. Starting with this weekend is ....

1. To eat well
2. Drink atleast 32 oz. of water
3. Be the best buddy I can be
4. Journal all food (even if it is bad)
5. Stay within my points
6. Walk at least 2 miles a day
7. Do Challanges Daily
8. STAY POSITIVE

Points for the week.

Tanis - 1060
Kelly- 750