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Friday fit tip: a little means a lot

Friday, April 25, 2008

That statement can apply to so many things in life, but in this case, I'm talking about exercise.

Let me tell you about me as a kid. I was the biggest couch potato ever. In grade school, I'd sit with a friend of mine who couldn't do gym just to get out of it.

In high school, we could choose between several different activities. I chose jogging -- because the instructors never checked up on us, so we'd go out and sit on the track and gab.

I never enjoyed team sports, outside of bowling. I am just not the least little bit coordinated. The only form of exercise I enjoyed, outside of walking, was swimming.

But over the years, I have transformed myself into someone who exercises just about every single day. It didn't happen overnight, but I have learned to enjoy exercise.

You can too. Believe me, if I could, anyone could!

Just throw out your all or nothing attitude. Don't you think you absolutely must get in at least 30 minutes of exercise at a time. It's great if you can, but every 5, 10, or 15 minute burst counts.

Sneak exercise into your day:

Park farther away than you need to to sneak in extra walking.

Every time you go to get up out of your office chair, sneak in a few exercises.

Run around with your dogs or your kids.

Get back into a sport you once enjoyed, whether you're overweight or not.

And one of my favorite ways to get in little bursts of exercise is DVDs. There's actually a whole series of 10 Minute Solutions DVDs: cardio, weight training, kickboxing, pilates -- you name it, they've got it. You can do one segment, which is 10 minutes, or you can combine them in your own order to create a custom workout.

I don't generally like to work out to exercise DVDs, because I like to exercise while watching something I've taped. But I can do it for 10 minutes. And sometimes I do combine them for a longer workout.

A great place to find cheap exercise DVDs is www.ebay.com I also found some at really good prices at Marshalls yesterday.

How will you sneak exercise in today?

  
  Member Comments About This Blog Post:

AHHHME 4/26/2008 1:05AM

    this is great! Thanks :)

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MTER67 4/25/2008 7:26PM

    You have come a long way, baby, from the days of sitting on the track!!! Thank you for your motivation. It is so important to MOVE. That's why I need to get up from this computer today and enjoy the spring weather--hope you have a great, active weekend, too!

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SHEVICE 4/25/2008 3:16PM

    This is soooo good. thanks !!

Whitelily your post made me smile !!


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LSFBOOK 4/25/2008 1:53PM

    Thanks for the great tips!

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WHITELILY53 4/25/2008 12:15PM

    Thanks so much for your encouragement and I love these tips! I plan to use a lot of them. Have a great day. I've been sneaking a couple of squats and butt squeezes each time I go to the restroom.

Comment edited on: 4/25/2008 12:15:11 PM

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Time for you

Thursday, April 24, 2008

That's the challenge on one of my sparkteams.

Even though I'm not working, it's still hard to find time for me. I've got 4 animals always clamoring to be loved, to be walked, to be fed. Not quite the same as kids, but still time-consuming. Of course, the upside is that I also have 4 animals to snuggle with.

Still, today is my day at the cat rescue. More animals to snuggle with. Only it's hot & humid, and they're not quite so much into snuggling when the weather gets like that. But it also means that there's not as much time for me.

Plus with a possible move in our future, I've been working hard to really declutter our home. Not to mention more laundry and vacuuming than usual with flea season in full swing.

Still, this quote from William Penn caught my eye:

"True silence is the rest of the mind; it is to the spirit what sleep is to the body, nourishment and refreshment."

I will figure something out. I haven't finished my drawings or knitted in a long time. Maybe it's time to start again.

  
  Member Comments About This Blog Post:

JLITT62 4/25/2008 11:34AM

    Sadly, I was unable to carve out any me time other than my normal me time -- which is a lot more than most people's me time. Sitting outside reading a magazine.

But I wanted to do something I don't usually do . . . and there just wasn't time. Well, I did stop at Marshalls and pick up some exercise DVDs I'd been wanting.

By the time I can sit down at night it's usually around 7 or 7:30 pm, and by then, all I'm up for is to watch a little tv.

Oh well. Today is a new day.

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AHHHME 4/25/2008 1:20AM

    Hi :) Definitely sounds like it's time for you. I hope you can slow down and do something just for you today.

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MTER67 4/24/2008 8:36AM

    I used to love knitting, too. Unfortunately, I haven't had time to finish a project in a long time. I started a cardigan for my daughter when she was born, but I knew it would take me a long time, so I made it big. I finished it when she was two--and since my gauge was off anyway, I think she will STILL be able to wear it when she's 4! I used to paint in oils and experimented in watercolor, too, but now that is all on the back burner, with the knitting. Someday I would love to have the time to paint something without a million interruptions! I hope that you are able to carve out some time to start doing those things again. I know how satisfying art (and knitting) can be.

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Fitness mantra

Wednesday, April 23, 2008

I think I read this on SP, but I'm not sure. Wherever I picked it up, it's a good idea that I'm going to try to incorporate.

You need a fitness mantra. You know those times when you think you just can't take another step, do another pushup, or are just going through the motions?

That's where your fitness mantra comes in. Something to repeat to yourself, over and over, to motivate yourself.

I haven't decided on one yet. Here are a few I'm considering:

"The strength to get things done"

"The strength to succeed"

"Strong & fit"

"Getting stronger every day"

What's your fitness mantra?

  
  Member Comments About This Blog Post:

MTER67 4/23/2008 9:30PM

    I thought about this on my run this morning and this is what I came up with: "COFFEE'S WAITING! COFFEE'S WAITING! COFFEE'S WAITING! It worked for me!

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DESHRINK 4/23/2008 12:17PM

    Mine is, YOU CAN DO.



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LSFBOOK 4/23/2008 11:45AM

    I don't have a fitness mantra--but I think I'll think one up and repeat it. Thanks for the suggestion!

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GREENEYESPT 4/23/2008 11:16AM

  How about stronger =healthier. I always say to myself, what doesnt kill me makes me strong. emoticon

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CRAZZANGEL 4/23/2008 10:59AM

    I like Strong & Fit.. I may have to steal that on from yea emoticon

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Before, During & After Journal

Tuesday, April 22, 2008

I found this SP article quite interesting -- www.sparkpeople.com/resource/motivat
ion_articles.asp?id=657


Even though I know it's a good idea to write down how you feel when you eat, I'd never really thought about before, during, & afterwards.

If you don't want to read the article, the idea is simple: can't find the motivation to exercise or eat right? Write about how your feel. Then either exercise or don't, eat right or don't, and write down how it makes you feel.

Did you end up eating more because you didn't exercise? Didn't get done what you wanted? Or did you exercise, and feel more energized? more tired?

At the end of the day, look back over what you wrote. Try to learn from it; what works for you, what doesn't.

I had an opportunity to use that the other day, too, and I missed it. I was hungry. Although it wasn't yet the end of the day, I'd planned out what I was going to eat that day & a snack wasn't on the menu right then.

But I was hungry. Physically hungry. I needed something. But what?

Finally, I decided on a healthy snack. An apple with a piece of string cheese. And I decided, then and there, that even if it put me over my calories for the day, if I was truly hungry -- not eating in response to emotions -- I would eat something. But something healthy. Something healthy I enjoy.

It worked for me.

  
  Member Comments About This Blog Post:

MTER67 4/23/2008 6:42AM

    Very interesting, thank you. I know that keeping a food journal helps keep me honest about what I am eating. I make a much better effort to eat balanced, healthy meals when I am keeping track than when I am not. However, I never thought about tracking the emotional "triggers" for the things I do. Especially interesting to me was the statement in the article: "You may prefer these feelings, as unpleasant as they are, to the anxiety that comes with making big changes and opening yourself up to new possibilities in your life." I know I am my biggest saboteur; the article offers a lot of insight into working through that. Thank you for bringing it to my attention! I saved it as a favorite. (And, P.S., congratulations on choosing a healthy snack to satisfy your hunger, too!)

Comment edited on: 4/23/2008 6:42:12 AM

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SKINNYNANNY 4/22/2008 4:37PM

    This is interesting, thanks for sharing it!
skinnynanny

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LSFBOOK 4/22/2008 4:11PM

    Good for you. I think I'll read the full article after I finish this. It does make sense!

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Be your own best friend

Monday, April 21, 2008

You are such a loser. You'll never be able to lose weight.

And even if you do lose weight, you know that you'll just put it all right back on. And then some.

You've never succeeded before -- what makes you think this time will be different?

You really blew it eating that birthday cake. Might as well just keep pigging out. It's not like anyone cares what you weigh, anyway.

Do any of those statements sound familiar? I've bet you've said one or two to yourself, if not all of them.

Would you say anything like that to your best friend?

Let me ask again: would you say anything like that to your best friend?

Of course you wouldn't. And if you did, I'm guessing you don't have a best friend.

We are so much harder on ourselves than we are on others. Today's challenge is to work on becoming your own best friend. When we start hearing this negative voice in your head, turn it around into positive statements:

I will succeed at losing weight. I've learned from all my previous attempts.

I didn't "blow it" by eating cake. But I will be more careful with what I eat the rest of the day, and maybe try to add in a little extra exercise.

I can maintain my weight loss. I worked hard to achieve it, and I'm worth it.

And here's a quote from Jim Collins, successful business man & author of four books to keep you going:

"There is a sense of exhiliration that comes from facing head-on the hard truths and saying, 'We will never give up. We will never capitulate. It might take a long time, but we will find a way to prevail.' "

  
  Member Comments About This Blog Post:

RACHSW1MS 4/22/2008 6:20PM

    I actually have been struggling with this, and seemed to learn this lesson the hard way. This is a great blog! It is soo true :) Thanks for the inspriation!

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MTER67 4/21/2008 6:48PM

    Your blog gave me chills. You are so right! Why don't we say "Do unto ourselves, as we would do onto others?" Acknowledging our strengths and successes is every bit as important as admitting our failures, but often we don't give them the attention they deserve. Thank you for the reminder!

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MUM2FIVE 4/21/2008 3:47PM

    I may have called myself a "fatty" here and there. But I try not to be to hard on myself! I guess I'm more worried about what other people think of me than what I think of myself.
I honestly would never think those things to myself or about others.
I always try to look at the bright side of things. Even when it comes to my failures in life.
Thanks for this though. It did make me think!
emoticon

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LSFBOOK 4/21/2008 2:06PM

    I agree--I would never say those things to my best friend. Thanks for the reminder!

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MAXIJOHN 4/21/2008 11:08AM

    You are always such an inspiration! I need to print this out and hang it on my fridge. emoticon

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MCBETH45 4/21/2008 8:29AM

    Great blog! Thanks for reminding me to think about myself as my own best friend....easy to forget. That will be my mantra today!

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