Well I came on here earlier on today and was feeling bad (tired, did not want to work out, telling myself I deserved a break today and really wanting to eat some of the banana cake my daughter made earlier) ... and then I read what Mary posted:

Don't let what you want now, destroy where you want to be tomorrow.

So had a silent :explode: at myself (wished I'd eaten the cake BEFORE coming on here to read what Sharks had written :laugh: ) but then felt sufficiently convicted :blushing: and went and did 30 minutes of circuit training (telling myself if I was still hungry later at least I'd have burned some calories before tucking into that cake!) and guess what ... I had a cup of coffee and an apple afterwards! :happy:

SO THANK YOU MARY! I am glad (now!) that I didn't let what I wanted destroy where I want to be by the end of this challenge!

And thanks to all you fabulous sharks for posting such great encouragements. YOU ARE THE BEST!

So my encouragement for today: TOGETHER we can do this:

I have a question. For the personal challenge part, is that a requirement or a goal?

Well, today was not good for me, as far as exercise...my company is leaving tomorrow, so hopefully things will be better.
Anyway, here's Sunday:
stretch: 5 minutes
EM: 2 points - parked farthest from the store and did 50 stairs

Ali, I am glad I was able to help you resist temptation ,,,:flowerforyou:

Kristie, I just love your animated pics.

My cheers for today is for all who switch between Daylight Savings and Standard time...

Donna, love this, but my question is regarding the first part of your post which is on part 1 of the sharks page ... was the 60 mins walking for Sunday? how many calories and how many EM's
Thanks.

Otherwise SPREADSHEET IS UPDATED TO HERE.

POINTS summary for week 4

#1 Water - 35/35 pts (Over 8 glasses all 7 days)
#2 Sodium - 35/35 pts (Under 2500g all 7 days)
#3 Workout - 50/60 pts(M 5pts,T 10pts, W 10pts,Th 10pts,F 10 pts, S- rest day, Su 5pts)
#4 Bad Habit: 25/25 pts (6/5 days)
#5 Good Habit: 25/25 pts (6/5 days)
#6 Team Talk: 7/7 pts (Posted every day)
#7 Smack Talk: - 5/5 pts - On Tigers page and on main page

Total 182 points excluding bonus points


SUNDAY:

WORKOUT: 30 minutes circuit training.
15 calories burned
(2 more 30 minutes to go, and that horrible 120 minute day! And 1085 calories left to burn!)

REPS: 150 core reps (sit-ups 25 x 2, reverse curls 25 x 2, double crunches 25 x 2) and then 50 other reps (plank jacks)
(100 core reps to go and 200 other reps)

STRETCHING: Did my 5 minutes
(5 more days to go)

HIIT: Did 8 minutes :happy:
(3 more lots to go!)

EM: (1) Emptied all the rubbish bins (we have 6 in the house) - but took them outside to the large bin/burning area ONE by ONE! Lots more walking that way :-)
(2) We have a water filter on the kitchen side for drinking water. It needs filling each day and I usually do this using a large bucket (good for the arm muscles, but quick to do!) However, I got out a small measuring jug today and squatted down to bucket on floor and then up to pour in to top of filter. Took me 10 squats to get it full (was already partially full, so might take more on another occasion!) Will do this each day as one of my EM's.

SPREADSHEET UPDATED TO HERE. (Mine only! Thanks Mary :flowerforyou: )

I think most of us have been involved in Sheri's challenges before but just in case here are a few idea's for EM's or Extra Movements:

I can't take the credit for the list .... Mailaig posted it on the Wolverine page ... and I saw it when I was going to smack chat :glasses:

Suggestions for EM (Extra Movements)

take the stairs instead of the lift
Park further away at the supermarket and then take the trolley all the way back to the shop
Walk to the coffee shop
Park further out of town and walk in
Walk and carry groceries (if you live close enough to a supermarket)
When unloading a car full of groceries, take one bag in at a time and go back and forth several times instead of one or two.
Same with putting away groceries, put one item away at a time and go back and forth
Laundry you can do the same. I'll clean out the laundry hamper upstairs, go downstairs put the laundry in the washing machine, go back up for the rest of the load, etc.
Instead of washing floors with a broom/mop, get on your hands and knees and do it by hand. (with a towel of course)
Hand rake leaves instead of using a leaf blower...

almost anything that requires you to take extra steps, carry an extra load, for example, would count as an extra movement.

#1 Water - 35/35 pts
#2 Sodium - 35/35 pts
#3 Workout - 50/60 pts
#4 Bad Habit: 25 pts
#5 Good Habit: 25 pts
#6 Team Talk: 6 pts
#7 Smack Talk: - 5 pts

Total 181 points excluding bonus points

And for support:

"The only bad workout is the one that didn't happen."

(is that true?!)

Everyone wants to be a TIGER!

I would suggest that that tiger is trying to be a Shark :laugh:

How many weights can you lift at one time.... oh sorry, you don't have any arms:laugh: Good luck Sharks

Howdy there sharks! Figured I better get some posting done after an extremely busy weekend! Between Halloween and my baby shower I need a good reset this week! Oy!

Week 4 points
#1 Water - 35/35 points
#2 Sodium - 5/35 points
#3 Workout - 35/60 points
#4 Bad Habit: -10 points
#5 Good Habit: 25 points
#6 Team Talk: 4 points
#7 Smack Talk: - 5 points

Extra 25 for trying a low sodium recipe and posting comments

Total Points - 124 Points

Sunday Week 5
Work out 45 mins walking
Cals burned 175
Reps - zero
HiiT - I can't do HiiT training right now
Stretching 15 mins
Extra Movements - 2 points - Putting laundry away from laundry room one piece at time also dishes same thing. Also carried groceries in one bag at a time instead of all at once

Monday Week 5
Work out 30 mins Elliptical
Calories burned 210
Reps 100- 25 bicep curls 25 tricep kick backs, 25 squats 25 dead lifts
Hiit - 0
Stretching - 15 mins
EM - 2 Points - Hand moped floors - Walked garbage out one bag at time - Laundry one piece at a time.

And a little motivation for the day!