The note that I left in the change room at the Maple Ridge Leisure Centre last night

So here is your mission, post anonymous notes in public places for other women (and men) to find, when you post a note you are choosing to be positive, the notes that you leave may make one person smile or truly touch another.  Take your post-it-notes with you wherever you go, let’s see where we can take this challenge to. After you post the note, take a picture of it and send it to me (you can even send them as well to Operation Beautiful), each day I will post the pictures that I receive on the Challenges page.   The prize for this assignment is simple and we can all share it…ending negative self talk or “fat talk”, making someone smile or making someone’s day!

Iron Mountain Movement has become a “Blue Ribbon Pacesetter”
Weekend Pacesetters are extraordinary teams who go above and beyond to support the efforts of The Weekend. The hard work that The Weekend Pacesetters put forth certainly does not go unnoticed. We want to highlight the efforts of these amazing Walkers, as a way to give back to them for all of their contributions to this event. As a special thank you, teams will receive rewards and recognition for their participation in The Weekend. Online recognition for team and captain on website (www.endcancer.ca) Special Weekend Pacesetter ribbons to wear on event for all team members Extra token of appreciation at Sunday finish line Team Captain invitation to special post-event recognition affair. Congratulations!

Team Iron Mountain Movement has raised $25,268. For the BC Cancer Foundation. We would like to thank everyone who has supported us either in donations, purchasing hanging baskets and/or raffle tickets.
Ten ladies have joined the Iron Mountain Movement team and we will be walking 60km on the weekend of August 14 and 15 to support the BC Cancer Foundation.
Anyone still wishing to donate, can do so online at http://www.endcancer.ca/site/TR/Events/Vancouver2010?team_id=99746&pg=team&fr_id=1422.

The winners of the raffle tickets are:
1st prize: Two nights accommodation (off season) Nical House, Tofino, BC – approx. value $350.00
Winner: Jen KInsey
2nd prize: BC Okanagan Wine Gift Box (7 bottles) approx. value $340.00
Winner: Mike Christie
3rd prize: Iron Mountain Movement class series (Pilates, Works, Running, or Body Camp) – approx. value $90.00 – www.ironmountainmovement.com
Winner: Brenda Moore

So here it is, the Iron Mountain Movement 30 Day Sweat Challenge, and yes I will declare a winner and there is a prize.

Here’s how the challenge will work, starting today you must sweat for at least 20 minutes, I know that some of you aren’t sweaters so I will break it down a little further, your heart rate must be elevated by some form of activity for 20 minutes to qualify you to enter for the day.

How do I enter?  You will have until 8:30am the following day to go to the “ Challenge” page on my website and enter your activity in

the “leave a comment section” for that specific day (yes, the whole world will be able to see it, so make it good).  Failure to enter by the deadline will result in your disqualification for just that day (and I do have the technology to know if you are late).  Please keep in mind that your weekly workouts should be well balanced and follow the guidelines outlined in “How much exercise is enough”, and scored accordingly, so it will require a bit of thought.  Your weekly workout should include:

• Lifestyle physical activity
• Moderate Exercise – cardio, strength or stretch
• Vigorous Exercise – cardio, strength or stretch

Sample entries include:

• Day 1: 30 minutes of yard work
• Day 2: 45 minute spin class
• Day 3: 20 minutes weight training
• Day 4: 30 minutes yoga

You get the idea.  You do not need to be a fitness freak to win this challenge, all you need is 20 minutes of well balanced of activity each day. I will declare a winner on July 2^nd, 2010.  What are you waiting for, get movin’!

• Standing next to the bike, the saddle should be hip height.

• Handlebars should be higher than the seat.  If there is an option to adjust the handles forward and back, keep in mind that you do not want to feel like you are reaching for them, at the same time you shouldn’t feel like you are hunched over them.

• When choosing how far forward or back to position the seat, sit on the saddle and at the 3 o’clock position in your pedal stroke, your knee should be in line with your ankle.

• To quickly check that your seat is at the correct height, at the 6 o’clock position of your pedal stroke, there should be a slight bend in your knee, your knee should never feel like it is hyper-extending at the bottom of the pedal stroke.

Tip: When sitting on the saddle, try not to sit on it like you would a chair, sit towards the back of the saddle, you should feel like you are spilling off the back of the saddle.