SparkPeople Exercise Secrets http://www.sparkpeople.com/secrets-category.asp?category=exercise Learn some of the secrets of success for Exercise from SparkPeople members. SparkPeople Exercise Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=exercise Sneaky Little Workouts and Stretches While working and walking the pup http://www.sparkpeople.com/secrets.asp?tip=59605_sneaky_little_workouts_and_stretches_while_working_and_walking_the_pup Wow after reading about ways to sneak in exercise, I realize that I had been sneaking in ab work all the time. <em>319</em> At work, my chair has the back that when unlocked it allows me to lean back and forward. I really focus on my abs when I do this. I also have that same kind of chair at home when I am working from home. Also when I walk, I practice my posture really hard and focus on my abs when walking. I literally have to speak out loud to do this, I tend to be a little stubborn... Thu, 14 Sep 2017 08:56:00 EST My Walking Secrets http://www.sparkpeople.com/secrets.asp?tip=59602_my_walking_secrets I am a morning person. I wake up and I'm ready to meet the day. I like to get my walking exercise in early in the morning. I have two dogs that just love going for walks. In the Fall, I take them to the walking trails and off we go with water bottle in hand. I time it so I walk 30 mins out and 30 mins back. That's one hour of walking. Sometimes, if my back will allow I can walk even longer. I walk at least twice a day either outside (when it's cooler) or inside the house. I utilize my Wi... Fri, 1 Sep 2017 18:22:00 EST Jump on treadmill between studying http://www.sparkpeople.com/secrets.asp?tip=59601_jump_on_treadmill_between_studying HI, what I try to do take a 2-3 min walk on the treadmill every hour between my studying, for quick study breaks. The same with working. Every hour I'm up for about 2-5 min trying to get my little walks in to boost my energy and get my brain working. If I am just doing reading for school, I will get the book and read while I'm on the treadmill. I will also try and clean something during those breaks to give my brain a quick little rest so I can recharge. I will also sometimes run outside...I ... Mon, 28 Aug 2017 14:27:00 EST My Exercise Secrets Too Good To Keep! http://www.sparkpeople.com/secrets.asp?tip=59599_my_exercise_secrets_too_good_to_keep I love to get a workout that has HIIT in the mix, as it burns a ton of calories and I get my mile done, in short order because of the HIIT.<br><br>When I do laundry, I purposely pick up one item at a time, take and put it in the washer and I do this throughout the entire day that I do laundry. Even when I put the clothes away, I pick up one item at a time and put it away, and that includes socks, one sock at a time.<br><br>When I go to my doctor appointments at the VA Hospitals, I get there ... Tue, 22 Aug 2017 17:21:00 EST TV Time Out http://www.sparkpeople.com/secrets.asp?tip=59588_tv_time_out I try to exercise during commercials (which I hate). I keep my dumbbells and resistance band right by my chair and pick them up and use them.<br><br>I do one to three sets during each commercial break combined with walking through my house (1 circuit = 80 steps). If I do that 10 times in an hour, that is 800 steps. Not bad. I have made my 8000 step goal or more many evenings and even gone up to10,000 depending on how much I have already walked during the day.<br><br>It is also a great way t... Sun, 6 Aug 2017 08:12:00 EST My Secrets of Success as a Maintainer http://www.sparkpeople.com/secrets.asp?tip=59587_my_secrets_of_success_as_a_maintainer <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> My biggest success is being here on SparkPeople <em>252</em> <br>my second is tracking my food every day <em>194</em> <em>551</em> <em>53</em> <em>53</em> <em>370</em> <em>267</em> <em>265</em> <em>4</em> <br>my third is tracking my exercise every day ... Sat, 5 Aug 2017 21:10:00 EST Getting in extra steps http://www.sparkpeople.com/secrets.asp?tip=59586_getting_in_extra_steps I am old and over-weight and slightly crippled; it is hard for me to walk much at a time. However, giving thanks to God for every step I take, I get in extra steps by walking around the house while I am waiting for the microwave or other things in the kitchen. Initially my goal was to walk 500 steps before my first cup of coffee (while it was making) but I started walking even more than the 500 because I had time before the coffee was made. Now I am at around 800 by the time I pour my first ... Sat, 5 Aug 2017 15:01:00 EST Morning 90-Minutes for Me http://www.sparkpeople.com/secrets.asp?tip=59584_morning_90minutes_for_me I wasn't always this big. I suffer thyroid disease and it causes havoc over more than just my weight. I have bouts of depression, hair loss, hot flashes, migraines and more, but I've pressed through these since my early thirties. What I didn't think would hit me was continuous/repetitive weight loss and gain!<br><br>I needed a de-stresser and time to myself as I dealt with my blow. So I decided to begin running. I started with an app that helped me walk, jog a few seconds, then walk again, un... Fri, 4 Aug 2017 12:37:00 EST Walk early today http://www.sparkpeople.com/secrets.asp?tip=59573_walk_early_today I get up at 5AM, not because I want to, it just happens. No matter what time I go to bed I'm awake at 5. I have started to get dressed, put on my sneakers and get in a 2 mile walk before coffee or breakfast. I am even beginning to enjoy the quiet and me time. <em>311</em> <br><br>It's amazing how this new practice has increased my step totals on my fitbit. I used to struggle to get to 10,000 steps, now I'm regularly coming in at 13,000-15,000 steps. <img src="http://photosaws.sparkpeople.co... Sun, 30 Jul 2017 07:17:00 EST Making Exercise Fun http://www.sparkpeople.com/secrets.asp?tip=59572_making_exercise_fun I already love exercise, but some things are simply more fun than others. Number one Rule is to keep trying things until you find something you love to do. If you don't like it you won't stick with it. I love martial arts movies and grew up watching those old Chinese kung fu movies. So naturally, I had to try martial arts and loved it! Then my RA flared and I was no longer able to do it. So I found something even more exciting. I also loved war movies. So playing paintball was the ult... Sun, 30 Jul 2017 01:08:00 EST Is Your Activity Tracker Delivering.... http://www.sparkpeople.com/secrets.asp?tip=59567_is_your_activity_tracker_delivering Is Your Activity Tracker Delivering Accurate Results?<br><br> By Becky Hand, Licensed & Registered Dietitian<br> <img src="http://photosaws.sparkpeople.com/guid/18ed55b2-7c47-4803-88a0-36a0dd47ccd7.png"><br>Can you really trust your tracker? Members often share their doubts on the SparkPeople message boards. "My fitness tracker shows that I'm burning about 600 calories through daily exercise. My calorie range then increases to 1,800 to 2,150. Can I really expect to lose weight by eating that... Fri, 28 Jul 2017 08:53:00 EST Active While Researching http://www.sparkpeople.com/secrets.asp?tip=59553_active_while_researching I'm on my computer most of the time so whenever I watch a documentary or film, I walk in place till I cover two miles. A win-win. ..........................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>............................. Thu, 20 Jul 2017 14:51:00 EST Fit Bit or Activity Tracker http://www.sparkpeople.com/secrets.asp?tip=59540_fit_bit_or_activity_tracker <img src="http://photosaws.sparkpeople.com/guid/c0b433ae-4f54-485b-82df-3bf77c4c6277.JPG">Using my Fit Bit has helped to motivate me to exercise more. I am always joining challenges and pushing myself beyond what I thought I could do. I think I am addicted to Fit Bit. lol Better than the food I used to be addicted to. Inputting my calories I consume and seeing how many I am burning has really helped me cut back on what I am eating and push to get in more exercise.<br><br>Before I purchased t... Fri, 14 Jul 2017 13:59:00 EST Change up your workouts! http://www.sparkpeople.com/secrets.asp?tip=59525_change_up_your_workouts Always add different works each day! Maybe alternate your workout from abs, strength training and flexibility. Also, want to make sure that your getting in the right amount of cardiovascular before you do the other exercises. You don't want to exercise non stop cardiovascular, but rather do it in intervals of high's and lows. This will increase your calorie burn! With the strength training I find that you don't have to work every muscle group each day. You can switch that up too. You can do b... Sun, 9 Jul 2017 14:23:00 EST Just 10 Minutes http://www.sparkpeople.com/secrets.asp?tip=59523_just_10_minutes I began the weight loss portion of my journey first. Figuring, at some point, I would want to exercise. I never got to that point.<br><br>When I started Sparkpeople, I was not one who exercised. I would start a program or activity but I stopped more times than I started. <br><br>Any excuse worked to keep me from exercising. It was too hot. It was too cold. Too much rain, too windy, too much sun, etc., etc. you know the drill, any excuse was a good excuse.<br><br>As my weight loss star... Sun, 9 Jul 2017 03:50:00 EST Observations on Exercise or the Lack Thereof http://www.sparkpeople.com/secrets.asp?tip=59504_observations_on_exercise_or_the_lack_thereof <img src="http://photosaws.sparkpeople.com/guid/3e8cee7d-f8e9-4ed3-afc3-1fc1dacf35d6.jpg"><br>I've noticed that whenever I am chained to my desk on a deadline, my weight loss flat-lines. The day after I go on a walk, it improves dramatically. I wouldn't know this if I hadn't tracked my weight. The graph report shows me what works and what doesn't. <br><br>I thought I didn't like exercise, but that was inaccurate. It's purposelessness that deflates me. I need goals. Right now I'm working towa... Wed, 28 Jun 2017 12:38:00 EST Sweat and Tears http://www.sparkpeople.com/secrets.asp?tip=59499_sweat_and_tears I remember when I was still extremely over-weight. I would go to the gym with my inspiration. She was where I am now and she can run and run and run and run. Without stopping. I would be walking at an incline and be out of breath and achy and near tears every single time. There was one time in particular that I will remember the rest of my life. We were on the treadmill and I decided that I wanted to try the running. I could not last more than maybe 30 seconds and I would be out of bre... Mon, 26 Jun 2017 18:58:00 EST Dancin' on the Treadmill http://www.sparkpeople.com/secrets.asp?tip=59490_dancin_on_the_treadmill I love using the treadmill while listening to upbeat music. My mp3 has Irish jigs and salsa. I dance on that treadmill by moving my hips, arms and feet in different ways. <br><br>Exercise can sometimes get so repetitive it is boring and if you get bored, you will eventually give up. By listening to upbeat music, you can keep that boredom at bay. <br><br>Listening to music on the treadmill can also help even out your pace. It is also good for interval training. I decrease or increase my... Fri, 23 Jun 2017 06:05:00 EST Just get moving! http://www.sparkpeople.com/secrets.asp?tip=59463_just_get_moving Some days are better than others. Some weeks are better than others. Most importantly just get moving. Even if it is for 10 minutes, that is 10 minutes closer to healthy than you we're! I find if I tell myself just do 10 minutes, I usually keep going. I often will grab 10 minutes here, 15 there and end up with a decent amount of exercise. <br><br>Exercise is not an all or nothing concept. Every bit helps. Even walking in place during commercial breaks is beneficial. The more you move the ... Wed, 7 Jun 2017 18:42:00 EST Walking Tip(s) Without a Treadmill http://www.sparkpeople.com/secrets.asp?tip=59451_walking_tips_101 I never could walk more than 10,000 steps a day and couldn't figure out how on Earth people could walk 20,000+ a day. It boggled my mind! When I started back eating right and exercising this time I was determined to do my best and use the lessons I've learned in the past to help me along this time. Not having access to a treadmill wasn't going to stop me either! I live down a dirt road. Dirt roads are not very nice to walk on. But it is what I have to work with. It is also a straight dirt roa... Wed, 31 May 2017 06:37:00 EST Do what you love! http://www.sparkpeople.com/secrets.asp?tip=59448_do_what_you_love We enjoy hiking, dancing, and roller/inline skating. I added ankle and wrist weights to my dancing to incorporate strength training into what I love doing.<br><br>If you love doing it, it will never feel like work and you will keep doing it. Vary your activities so it is never boring and your body does not adjust to it causing a plateau. <br><br>Get outdoors as much as possible to make it mentally stimulating and relaxing. Utilize your local parks and trails to get fresh air and more enjoymen... Tue, 30 May 2017 06:52:00 EST Sneak in the Exercise http://www.sparkpeople.com/secrets.asp?tip=59439_sneak_in_the_exercise I don't really like doing a bunch of exercise all at once. I get bored easily, I guess. Over the last year, I discovered an easy way to sneak in exercise. <br><br>I live in a small town, so most days, I just walk everywhere I go. Need to go check the mail? Walk to the post office. Grab a gallon of milk at the corner store? Walk. Go to the library? Walk. <br>(If only I'd had a step tracker for the last year, I'd know how many miles I've logged.) <br><br>I sneak in sets of squats and push-ups i... Wed, 24 May 2017 05:21:00 EST Consistency, exercise and Healthy food choices http://www.sparkpeople.com/secrets.asp?tip=59436_consistency_exercise_and_healthy_food_choices do the right thing 90% of the time. If I mess up, I get right back to it. I "do my best and forget the rest!" (Tony Horton). It's more about how you feel, and energy level then how you look in the mirror. Being Patient is hard. I didn't get unhealthy overnight, so I won't get healthy overnight. I track my food daily to keep in check of healthy eating. Eating Clean has made me feel so much better! Fuel your fitness! I motivate myself by remembering my main goals of why I want to be healthy ( m... Tue, 23 May 2017 10:49:00 EST My Pinterest Board http://www.sparkpeople.com/secrets.asp?tip=59433_my_pinterest_board I've gotten into some bad habits from my Fibromyalgia days. Sometimes, I'm not very motivated to get off my butt and move. My butt likes to sit on a comfy surface and veg out in front of the TV. <br><br>But now that I am feeling better, I need to break the habit and get back to my old active self. I used to walk miles and miles every day, or go on long hikes with a heavy backpack. I used to do weight training and step aerobics, and a little martial arts. I used to be able to run with my dog u... Tue, 23 May 2017 05:41:00 EST Finally committed to it http://www.sparkpeople.com/secrets.asp?tip=59430_finally_committed_to_it Oh, gosh! On April 5, I finally decided to commit to exercising. I decided wishing the weight off was not working so even if I'm in pain, I do some type of exercise daily. I like doing 'challenges'. It gives me a specific goal to shoot for and a set number of days to do it. <br><br>There have been days when I've hurt too badly or was too exhausted from my work week, but rather than beat myself up, I counted those as rest days and got right back at it the next day. <br><br>Currently, I'm... Mon, 22 May 2017 10:50:00 EST DVD'S at home http://www.sparkpeople.com/secrets.asp?tip=59427_dvds_at_home I used to be an AFFA certified group X instructor. I've put on 40 pounds in the past eight years since I stopping.<br>In that time I amassed a huge DVD collection. Cardio, yoga, Pilate's, body weight, barbells, kettle bells, yoga, The Biggest Loser, Ellen Barrett, Kathy Smith, ShivA Rea, Tae Bo Billy Blanks etc.<br>**********************************<BR>***************************<br>I have no excuses to not exercise every morning. <br> Even if I change my start time, I just get up an hour e... Sun, 21 May 2017 09:34:00 EST Using My Heart Rate Monitor http://www.sparkpeople.com/secrets.asp?tip=59408_using_my_heart_rate_monitor The biggest tool for me has been using my heart rate monitor. With it I know when to slow down when my heart rate gets too high. It's wasted energy. I also like it because it keeps track of my exercise time. I focus on those 2 things only, my heart rate & the time I've been walking. That's it. I feel less overwhelmed when I track only those 2 things. I used to count steps & tried tracking my food but it didn't work for me. I changed my food to mostly fruits & vegetables (as much as I want) & ... Fri, 12 May 2017 18:30:00 EST Action News and Life http://www.sparkpeople.com/secrets.asp?tip=59406_action_news_and_life One of our local TV stations calls its news programs the Channel 7 Action News. I've made that my own motto too! I enjoy keeping up with the national and local news first thing in my morning. I start the day by taking my meds and supplements with a tall glass of water. Then I make my coffee for the morning. Then I switch on the television for the news. While viewing, I do various cardio moves to warm up. Then I do my strength training for the day - upper body and core strength training one ... Fri, 12 May 2017 09:13:00 EST Don't Ever Stop! http://www.sparkpeople.com/secrets.asp?tip=59380_dont_ever_stop Keep on keeping on! Don't ever stop. Yes it is a daunting idea that you have to exercise and watch what you eat for years and years, the rest of your life. Sleep, eat, exercise, repeat, repeat, repeat, etc., etc! My secret is to just keep going. It is like riding a bike up a hill. If you stop halfway up the hill and then get back on and try to pedal it is really hard to get started again. It is just so much easier to just keep on moving, thus keep on keeping on!! Simple but not easy to d... Sun, 30 Apr 2017 02:00:00 EST Exercise Watching A Movie or Video http://www.sparkpeople.com/secrets.asp?tip=59375_exercise_watching_a_movie_or_video I'm on the computer a lot so that means I'm sitting down a lot..................... so whenever I'm watching health videos on you tube or even a movie on the computer or the television................... I either walk in place (usually 2-3 miles) or do some upper body work with dumbbells or both............................ Time goes by extra fast............................ and I am able to accomplish two things at once.... plus, I don't feel like I've been sitting on my tush all day long. ..... Sat, 29 Apr 2017 01:36:00 EST My Action TV http://www.sparkpeople.com/secrets.asp?tip=59374_my_action_tv I have a favorite TV show and it comes on two nights in a row. I confess I love to do my exercise while watching "The Voice". I find that all the music is good to move to and I use some of the movements I get from other work outs such as Leslie Sansone walking workouts. One of the moves in a Leslie Sansone workout is a one, toe , three, tap. if the music is fast this feels very much like dancing. Changing to kicks, and side steps help since doing the same moves will make me tired. I supp... Fri, 28 Apr 2017 22:51:00 EST Add A Mini Workout Into Getting Dressed http://www.sparkpeople.com/secrets.asp?tip=59371_add_a_mini_workout_into_getting_dressed After my shower, I dry the underside of the back of my hair by doing a deep forward stretch, with my legs just more than shoulder width apart, and bending forward to get a good stretch in the back of my legs, while using the blow dryer on my hair. <br>Drying feet is also an opportunity to get in a good stretch, with one foot on a slip resistant surface on the floor and the one you're drying on an elevated surface (like the side of the tub), while in this position clasp your hands together and... Fri, 28 Apr 2017 12:40:00 EST Keeping the ball rolling http://www.sparkpeople.com/secrets.asp?tip=59370_keeping_the_ball_rolling It's hard to stay motivated to exercise. You have a busy day at the office, the weather isn't ideal , and sometimes you just don't feel like it. I have found that for me, however, if I can make myself do just a few minutes of walking, stretching or heavy cleaning in the house I can get the ball rolling. Suddenly I want to do a few more minutes, then those few minutes turn into 30 minutes, and then an hour. The secret is breaking it down into small steps and making it not overwhelming. So... Fri, 28 Apr 2017 11:41:00 EST Squeeze in exercise. http://www.sparkpeople.com/secrets.asp?tip=59368_squeeze_in_exercise I do something active during every commercial on television and sometimes while watching television.<br><br>During a commercial break I can go up and down the hallway, outside of my apartment door, getting in about 300 steps. I am usually back before the end of the commercial. I can put clean dishes away while listening for the television program to start again. I do a squat after each dish I put away. At the end of the day there are usually many things in the living room that need to be put... Thu, 27 Apr 2017 15:48:00 EST 52 Hike Challenge http://www.sparkpeople.com/secrets.asp?tip=59349_52_hike_challenge I've found that having challenges with clear, concrete goals helps me to stay motivated on my fitness journey. For anyone who is interested in getting outdoors, getting fit, and working towards a goal... let me introduce to you the 52 Hike Challenge.<br><br>The 52 Hike Challenge is a challenge to do 52 hikes in 52 weeks or less. There is a website where you can register for it, and they will provide you with a PDF to log your hikes. There are some rules (like the hike must be outdoors, and at... Thu, 20 Apr 2017 18:21:00 EST Starting the day with exercise http://www.sparkpeople.com/secrets.asp?tip=59346_starting_the_day_with_exercise This is my plug for starting the day with exercise. The caveat is that any exercise, done at whatever time is most convenient to you is by FAR more beneficial than no exercise at all. That said, here goes.<br>When I wake in the morning, I look forward to the exercise I planned for the day because it is a celebration of gratitude for my life, for my healthy body and for my healthy mind. Just the act of putting on my exercise gear fills my day with purpose and is a tangible reminder of why I... Thu, 20 Apr 2017 09:42:00 EST Make exercise a priority! http://www.sparkpeople.com/secrets.asp?tip=59340_make_exercise_a_priority I realized that if I don't work out first thing in the morning, it's not gonna happen. So, I get up at 4:30 each weekday morning before work. It is not easy, but it has been working (3 weeks so far) and I am working out for 45 minutes each time. <br><br>Planning is key for me. I have a recurring alarm for 4:30 set on my phone for Monday through Friday. I put my workout clothes out each night before I got to bed (early!). I leave my water bottle on the kitchen counter, ready to fill up each mo... Wed, 19 Apr 2017 09:27:00 EST FitBit Feature ~ Reminder to Move http://www.sparkpeople.com/secrets.asp?tip=59328_fitbit_feature_reminder_to_move I set my FitBit to remind me hourly (9 to 6) anytime I have been stationary for too long. A gentle vibration and a cute pop-up cartoon nudge me to move it. 250 steps later I get a congratulations on a job well done. <em>250</em> <br><br><br><br><br><br><br><br><br><br><b<BR>r><br><br><br><br><br><br><br><br><br><BR><br><br><br><br><br><br><br><br><br><b<BR>r><br><br><br><br><br><br><br><br><br><BR><br><br><br><br><br><br><br><br><br><b<BR>r><br><br><br><br><br><br><br><br><br><BR><br><br><b... Sat, 15 Apr 2017 18:09:00 EST Try a new exercise, Cardio Cardio and Plan your day's routine http://www.sparkpeople.com/secrets.asp?tip=59324_try_a_new_exercise_cardio_cardio_and_plan_your_days_routine I had been getting bored with my exercise routine. I was finding excuses not to do cardio and just stayed with the same strength training exercises and level. My weight loss was not progressing. So I decided to challenge myself by adding at least one new exercise each week- an exercise that I had been telling myself was too difficult for me to do, like push-ups, or too complicated to learn, like backward lunges. <br> I start by doing the exercise 3-8 times (3-8 reps) slowly and with g... Sat, 15 Apr 2017 08:25:00 EST Take it SLOW!!! (boil a frog) http://www.sparkpeople.com/secrets.asp?tip=59298_take_it_slow_boil_a_frog I always hit a new exercise routine really hard, get burned out and then quit. Now I take it slow and find it much easier to stick with a program if I am not pushing so hard. Don't be afraid to repeat challenges and keep things simple. Getting burned out because you tried to do things too fast will never get you the results you want. You want your exercise to become a feasible habit and it has to fit you if you are going to keep it going. Everything in life is worth doing right. Today is my l... Wed, 5 Apr 2017 09:06:00 EST Because I Can http://www.sparkpeople.com/secrets.asp?tip=59290_because_i_can Daily..at least walk..because you can...Most of exercising is a "mind set"....Treat it like a job...if you want to get paid..you have to "show up"..I also try to be consistent as I never ever miss a day of walking ( right when I get up) unless it is raining..If I sit around reading the paper, etc...I might find an excuse to alter my routine...I have become very RIGID when it comes to staying healthy..I also joined a gym ( wish my health insurance covered it)..and go to a class or two, four da... Sat, 1 Apr 2017 01:32:00 EST Be More Inefficient http://www.sparkpeople.com/secrets.asp?tip=59289_be_more_inefficient In our day-to-day lives we have usually worked hard to find little tips and tricks to make things more streamlined or efficient. We are multi-taskers, or have set up a routine that makes certain tasks go by quickly. This can actually hinder getting in exercise (or steps, for step trackers). Those calories add up, and a little inefficiency can go a long way to burning calories for weight loss. <br><br>You might try making multiple trips up and down the stairs when getting ready for the day, go... Fri, 31 Mar 2017 16:01:00 EST Look for every Opportunity http://www.sparkpeople.com/secrets.asp?tip=59288_look_for_every_opportunity I look for every opportunity to move. <em>311</em> <em>252</em> If I'm ironing I put every piece of clothing away as I iron them to get more steps. <em>9</em> If I'm working at my desk I try to get up and move around as often as I can. <em>311</em> When I stand up or sit down I try to do it twice for extra exercise. I'm watching the footy and make sure I spend the breaks in movement. <em>216</em> I've managed 2 km extra at half time. <em>185</em> When I have a spare... Fri, 31 Mar 2017 06:53:00 EST Find Exercise You Enjoy http://www.sparkpeople.com/secrets.asp?tip=59281_find_exercise_you_enjoy Exercise is not something I find time for, busy people can find a myriad of excuses for not finding time to workout, instead it is just part of my lifestyle and I don't have to find a way to "squeeze" it in. It is at the top of my to do list on most days and I make it a priority. That being said, I also find working out in the gym can be boring. I find myself often counting the minutes. I do go to the gym regularly, especially in the late fall and winter months because exercise is important t... Wed, 29 Mar 2017 11:21:00 EST Big store walking and recumbent bike http://www.sparkpeople.com/secrets.asp?tip=57815_big_store_walking_and_recumbent_bike I have a few physical limitations to walking. I have a titanium screw in my left foot and walk flat footed, and recently broke my left arm. So my exercise right now is getting a grocery cart and Walking through Walmart or similar large store with wide aisles. The cart steadies me and I don't have to worry about tripping on the floor. The cart also provides weight. I wear a step counter and zig zag the store passing through every aisle. Each time I go - 3 to 4 times per week, I add more steps ... Sun, 26 Mar 2017 13:11:00 EST secret stress releiver http://www.sparkpeople.com/secrets.asp?tip=56171_secret_stress_releiver I've discovered in the mist of all the chaos my life is right now, exercise really helps to relieve my stress and reduce pounds and tone my body. Nothing hard core even just walking will do the trick, pick your favorite and get started, yoga, Zumba you pick it.<br><br> hope this helps someone I just put on my headphones and zone out. <br> Not a true secret just a fact I discovered, that others have known it just took a while for this conclusion to come to me after a family tragedy, I hope it ... Sat, 25 Mar 2017 15:25:00 EST Jessica Smith Fitness DVDs and free YouTube videos http://www.sparkpeople.com/secrets.asp?tip=50621_jessica_smith_fitness_dvds_and_free_youtube_videos I get up at 5:15 a.m. Monday thru Friday to exercise for up to 30 minutes before I go to work. I own several Jessica Smith fitness DVDs. I also occasionally do one of her free YouTube workouts.<br>It was very hard and it took me a few months to turn this into a habit, but now I can't get up on a work day without doing a quick workout. Even on days that I don't feel up to doing 30 minutes, I'll do some type of movement for 15-20 minutes. <br><br>My favorite Jessica Smith DVDs are:<br>- 10 Min... Sat, 18 Mar 2017 15:58:00 EST Workout Videos Are a Great Alterntive http://www.sparkpeople.com/secrets.asp?tip=50617_workout_videos_are_a_great_alterntive What an awesome free way to workout.<br>YouTube has a lot of free exercise videos.<br>Beginner<br>Intermediate <br>Advanced..... <br>They have them all!<br>Having two replaced hips, I don't have the <br>Coordination to workout in the great outdoors.<br>But I have to exercise,<br>So, I look up beginner cardio, low impact at home exercises.<br>Or, walk at home exercises,<br>Or kettlebell exercises.<br>Then there are days that I go through and just<br>Look at the time it takes to finish the work... Sat, 18 Mar 2017 07:58:00 EST It's 6 years later... http://www.sparkpeople.com/secrets.asp?tip=50616_its_6_years_later ... and I'm down 33 lbs. and within 9 lbs. of my goal. It's been an up and down journey, but I'm still here and determined to reach goal this year. <br><br>The biggest thing I've learned is that unless I exercise regularly, I will not keep off the weight. I have free weights, a medicine ball, kettle bell, stability ball and a treadmill. <br><br>I find the treadmill really boring, even though I have it in front of the tv, so I do virtual walks. Last year I walked 1100+ miles from Land's En... Fri, 17 Mar 2017 23:51:00 EST track your self as you go http://www.sparkpeople.com/secrets.asp?tip=50603_track_your_self_as_you_go <br>This is how i started <br><br>i walked one direction for 5 min then back that's 10 minutes in both directions<br><br>If you increase for 2 mins every day - <br><br>so <br>day 1 5 in 5 out <br>day 2 7 in 7 out <br>day 3 9 in 9 out <br>day 4 11 in 11 out <br>day 5 13 in 13 out <br>day 6 15 in 15 out <br>day 7 17 in 17 out <br>day 8 19 in 19 out <br>day 9 21 in 21 out <br>day 10 23 in 23 out <br>day 11 25 in 25 out <br>day 12 27 in 27 out <br>day 13 29 in 29 out <br>day 14 31 in 31 out <br>d... Wed, 15 Mar 2017 11:52:00 EST Be Cardio Critical. http://www.sparkpeople.com/secrets.asp?tip=50587_be_cardio_critical I find a lot of women dread cardio. You're sweaty, your boobs hurt, you definitely don't want to weight lift after it, but society has rendered you into thinking you have to do it.<br>If you only like walking or running outside, do just that. Swimming? Join a pool? Separating cardio from weight training? Go ahead.<br>When you find the cardio you like to do, stick to it. There's no rule that you have to do it a certain way or intensity, and studies show that too much is no good anyways a... Wed, 8 Mar 2017 12:42:00 EST haha Fitbit fail... - forgetfulness.. how not to forget. http://www.sparkpeople.com/secrets.asp?tip=50585_haha_fitbit_fail_forgetfulness_how_not_to_forget Well, this is the thing. I'm terrible in the mornings at remembering things, around five am I was up, I took the fit bit off because my wrist was tired. I wear it loose but still, my wrist was tired of having it there. <br><br>But - Again per usual I forgot because I am never completely awake that early in the morning! you think the world is coming to an end cause your fit bit isn't on. BUT... I have a way around it though it isn't my favorite, I still have a way. I have that google fitness a... Wed, 8 Mar 2017 07:25:00 EST Ways to fit extra exercise into the Day http://www.sparkpeople.com/secrets.asp?tip=50583_ways_to_fit_extra_exercise_into_the_day There are so many ways to foit extra exercise into the day. <em>311</em> <em>315</em> <br>My main exercise is walking. I love it. I try to walk outside as much as I can. I am really lucky to live in beautiful mountains with many great walking tracks and a wonderful pathway next to my house. I really feel motivated to walk in such gorgeous surroundings. At the moment it's autumn and it's fabulous to be able to walk amongst the changing trees and their vibrant colours.<br>When I can't walk... Tue, 7 Mar 2017 16:55:00 EST Pick the same time everyday to workout http://www.sparkpeople.com/secrets.asp?tip=50568_pick_the_same_time_everyday_to_workout By doing this even on days when I don't want to workout I find myself going ahead and doing it because if not I just stare t the clock saying I need to workout now lol. It makes t hard to put it f till later. Also, I have heard by working out at the same time every day your body prepares for it and you will perform better, not get as sore, and not be prone to get hurt. Plus I feel this is also a good way to make a habit out of working out so it doses not seem like a chore. It just seems to he... Fri, 3 Mar 2017 11:25:00 EST Getting it in where you can, at work! http://www.sparkpeople.com/secrets.asp?tip=50567_getting_it_in_where_you_can_at_work I work in a cubicle at a desk and and pretty much sit all day long. This is has been so hard on my body and my goals. I have been working on overcoming these barriers.<br><br>Things I've noticed when I sit all day, and sometimes miss lunch:<br>1. I become moody<br>2. I become sleepy<br>3. I'm tired when I get home<br>4. I don't eat enough or the do not eat the right things (I can order in)<br><br>What I decided to do about this:<br>1. Move: get up every hour and do lunges or squats<br>2. Dr... Fri, 3 Mar 2017 10:25:00 EST How to get motivated to exercise more http://www.sparkpeople.com/secrets.asp?tip=50558_how_to_get_motivated_to_exercise_more I have been exercising quite a bit these last 5 weeks and the results are starting to show on the scale and down on inches all over my body. I walk a lot, 8 to 10 miles a day plus workouts on Sparkpeople 6 days a week. I feel great, energized and ready to go for a walk any time except first thing in the morning. At the end of the day I am elated to see how many miles I get in but first thing in the morning I still struggle every day.<br><br>So how do I do all this exercise when in the morn... Tue, 28 Feb 2017 12:31:00 EST Keep on trying! http://www.sparkpeople.com/secrets.asp?tip=50549_keep_on_trying If you don't meet your goal one day, keep going back to it the next day and the next. See if you can learn something from the way it's going, and use that. For example, I learned I can't get 10,000 steps a day in just walking around the house; I have to go for a walk. To do that, I'll have to find a time each day to walk. (Working on that.) Also, sometimes the weather isn't inviting, so I'll have to bundle up, or walk around Costco (but that gets expensive!) Or--I'll have to substitute ... Sun, 26 Feb 2017 00:47:00 EST Small goals = Big Success http://www.sparkpeople.com/secrets.asp?tip=50521_small_goals_big_success From my experience, those who set small goals and achieve them one at a time are the ones who are the most successful in life. It doesn't matter so much what the goal is when it comes to weight loss (it could be to lose 1 pound every week for one year, for instance), the key is to make sure that your goal is achievable, realistic and something you are going to stick to until you reach it. <br>When it comes to fitness and weight loss, the folks who are the most likely to stick to their progr... Tue, 14 Feb 2017 09:38:00 EST Walk.. walk .. walk!!! http://www.sparkpeople.com/secrets.asp?tip=50518_walk_walk_walk I have considered myself pretty sedentary the past several years. I recently realized that life is passing me by and I didn't have the energy to do anything about it. I weighed almost 300 pounds (296) and it took all I had in me to get up and move around. I was also closing in on the BIG 5-0<br><br>I had purchased a Fitbit several years back back used it a little, but then stopped trying. I decided to giv it another shot along with counting calories. I know, I know...everyone hates the tho... Sun, 12 Feb 2017 14:50:00 EST How to sneak in more exercise in your day http://www.sparkpeople.com/secrets.asp?tip=50513_how_to_sneak_in_more_exercise_in_your_day In addition to my regular workouts of 20 minutes or more 5-6 days a week I walk for 30 minutes or more, walk while on the phone, park further away, make multiple trips from car or putting away laundry, and my newest thing to do to get in more steps for my fitbit competitions is to do a lateral side step while doing all my activities brushing teeth, dishes, laundry, etc pretty much everything I do when I could be just standing (except while cutting food lol. Sometimes I add a back leg curl. Th... Sat, 11 Feb 2017 02:07:00 EST Moving every day keeps you motivated! http://www.sparkpeople.com/secrets.asp?tip=50505_moving_every_day_keeps_you_motivated I have started and stopped attempts at fitness so many times, but something this time seems different, and I think the key is that I am making it an every day affair. I used to say, "Okay, I'll get to the gym maybe 3-5 times per week and I can chill on the weekends", or "If I take these two classes that'll be good". It is true that something is better than nothing, but the lack of consistency and regular routine seemed to throw me off. It always felt like a bit of a chore to go to the gym, or... Wed, 8 Feb 2017 11:17:00 EST Keep active daily to keep yourself motivated! http://www.sparkpeople.com/secrets.asp?tip=50485_keep_active_daily_to_keep_yourself_motivated It is completely normal to start out slow and with smaller effort in the beginning! Our bodies don't bounce in and out of exercise well! It takes a degree of persistence because exercise takes awhile to fall in love with! It takes determination because you need to keep those goals, things like 10 minutes daily exercise, or 30 min. walks each day each day. And it takes a lot of patience because we want to get in shape faster than our bodies are able! <br> The important thing is that we do mov... Sat, 4 Feb 2017 03:08:00 EST Jillian Michaels Workouts http://www.sparkpeople.com/secrets.asp?tip=50484_jillian_michaels_workouts That woman and her workouts are why I can pick up a 50lb sack of chicken food (I'm 4'11'' and 115lbs).<br>She's why I have pictures in a bikini that I like.<br>She's why I have more energy and sleep well at night. <br>I am such a fan! I also don't really mind yelling. In my mind she yells because she's an excitable person, not because she is angry. <br><br>I never thought I could do jumping lunges....now I can do them with weights in my hands. I can do push-ups.<br>I can almost do a pull up! ... Fri, 3 Feb 2017 22:57:00 EST Step Up the Running http://www.sparkpeople.com/secrets.asp?tip=50477_step_up_the_running When I first started running I had unexpected success winning age group medals. And for the first couple years I just kept getting faster and faster. Racking up that bling. WooHoo!! That was so motivating! I did not have any trouble pushing myself to train.<br><br>Then I pulled my piriformis muscle. Despite sports massage, foam roller, stretching, rest, ice, and everything I knew to do, it kept bothering me. Even taking time off didn't really seem to help. It bothered me dancing. It bothered ... Thu, 2 Feb 2017 09:14:00 EST Fitbit is the Nazz! http://www.sparkpeople.com/secrets.asp?tip=50470_fitbit_is_the_nazz I have to say I love my Fitbit Alta, it is really motivating me to move. <br>It sends me prompts if I have been sitting too long, which is easy to do at my desk job. <br>I've even mapped out how many steps it is from one part of my office to the other, so I can make my goals each hour.<br><br>My daughter got it for me for Christmas (she has one too!) & we have added friends so we can add a little competition for fun.<br>But you don't need to connect or add anyone, if that's not your thing.<br... Tue, 31 Jan 2017 14:44:00 EST Walking inside the house when pressed for time (and tips) http://www.sparkpeople.com/secrets.asp?tip=50461_walking_inside_the_house_when_pressed_for_time_and_tips Everyone is pressed on time. And not everyone can get in 60 minutes to go to the gym. Sometimes not even 30 minutes at a time. This is what I do and I hope it helps some of you.<br><br>So, the times when I don't feel like going to the gym or sometimes even on top of my workouts... I walk around the house. No space? No gym? No problem. Just put some music on your phone and earbuds and you don't even have to bother anyone else while walking.<br><br>My house has a long hall in it (thank God) so,... Sat, 28 Jan 2017 21:02:00 EST Perfect for my bad back (Dancing) http://www.sparkpeople.com/secrets.asp?tip=50453_perfect_for_my_bad_back_dancing I can't sit of stand for long because of a very bad back. I was diagnosed a couple of years ago with sciatica, degenerative disk disease, osteoarthritis and and spinal stenosis. Ouch plus!<br><br>Therefore, in addition to my Dr. ordered PT strength for back exercises/ I find I can dance on the carpet. (I change spots so as not to put wear and tear on the carpet). I put on music and <br>just love to dance, fast , slow. It adds up on my pedometer and makes me feel good with a minimum of pa... Thu, 26 Jan 2017 18:57:00 EST riding your bike http://www.sparkpeople.com/secrets.asp?tip=50431_riding_your_bike my bike has been my lifesaver !!! I love riding now, my brother goes with me at night, to date we are at 11 miles !! I never thought i could do this, but i am loving it !!! Find something that you love and go for it !!! I will be 56 in April and it's all about me and what i can do for me !!!!!!<br>I quit smoking and hit menopause, got divorced and moved back in with my parents to take care of them in the same year, so whether it is metabolism or stress, or whatever i packed on the pounds for ... Mon, 23 Jan 2017 10:09:00 EST Morning workouts lead to fewer excuses! http://www.sparkpeople.com/secrets.asp?tip=50418_morning_workouts_lead_to_fewer_excuses I know that if I want to get fit and stay fit, I need a regular workout routine. I have tried to set it up this time that I am doing a good workout every day. On Monday, Wednesday, and Friday, I do high intensity cardio and some weights, and on Tuesday and Thursday I do some medium intensity cardio like power walking or cycling. On the weekends I get in what I can.<br><br>I have tried a daily workout routine like this before, aiming for at least 30 minutes of cardio per day, but it doesn't se... Thu, 19 Jan 2017 12:18:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=50414_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!<br> <br>Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the b... Thu, 19 Jan 2017 00:38:00 EST Exercises You Don't Realize You're Doing http://www.sparkpeople.com/secrets.asp?tip=50413_exercises_you_dont_realize_youre_doing <img src="http://photosaws.sparkpeople.com/guid/ac5cdbaa-8f84-447b-b6bb-3b3e76dfacea.jpg"><br><br>You know that to burn calories you have to be active and exercise as much as you can. What you don't know is that there are plenty of perfectly good calorie burning activities in your everyday routine and day to day life. So what are these secret calorie burning things that you do that you don't even count as exercise? Everything!<br><br>You burn calories doing pretty much anything. Even reading... Wed, 18 Jan 2017 22:40:00 EST Get Exercise Help http://www.sparkpeople.com/secrets.asp?tip=50399_get_exercise_help <img src="http://photosaws.sparkpeople.com/guid/e0b68969-c12f-4575-817e-f7546174a8da.jpg"><br><br>Even if you don't have the money to join a gym, get a trainer, have an exercise partner or team and are doing this without any of that, you don't have to do it on your own. There are plenty of free apps out there that can help you if the Fitness Plan Generator on this site doesn't do it for you. <br><br>First you have the 30 day challenge series. They have one for better abs, a better but or a b... Tue, 17 Jan 2017 00:02:00 EST Video Games and Exercise http://www.sparkpeople.com/secrets.asp?tip=50393_video_games_and_exercise If you really would rather spend an hour playing video games than following an exercise video: <br><br>Practice leg exercises and crunches.<br><br>I spend my game time working legs, glutes, and abs by doing:<br><br>- squats <br>- lunges (lateral, forward, backward, every once in a while, stay in lunge position, pulse up and down for a minute)<br>- march in place<br>- high knee march in place<br>- kicks in all directions<br>- raise yourself up onto your toes and back down for tonight something... Mon, 16 Jan 2017 10:30:00 EST Take Exercising Slow http://www.sparkpeople.com/secrets.asp?tip=50388_take_exercising_slow <img src="http://photosaws.sparkpeople.com/guid/475bdbde-19d7-4c29-ac82-10ca538d719a.jpg"><br><br>All of us who are here to lose weight want the same thing. We want the weight off now without any work, just poof, gone! But we all know that just isn't the way the world works. So we know that we have to work hard for what we want in life and fight for everything. The real problem is that so many of us are so committed to losing this weight that we want to exercise non-stop all day long in orde... Mon, 16 Jan 2017 07:46:00 EST Don't Sit On It.... http://www.sparkpeople.com/secrets.asp?tip=50338_dont_sit_on_it Beware, us couch potatoes: The evidence is piling up that too much sitting can take a serious toll on our health.<br><br>A new study links sitting for prolonged periods of time to increased risk for heart disease, diabetes, cancer and early death -- even in people who get regular exercise.<br><br>Doctors are even stating that with half to one hour workouts may not be enough if we sit around the rest of the day. As I sit here and sum up what was already done in a recent news clipping. I too ne... Fri, 13 Jan 2017 15:35:00 EST Lifting Weights Makes You Smarter! http://www.sparkpeople.com/secrets.asp?tip=50324_lifting_weights_makes_you_smarter <img src="http://photosaws.sparkpeople.com/guid/8a58211e-8a4b-47c8-84e0-74b73ed698aa.jpg"><br><br>Lifting weights makes you SMARTER??!! Yup, that's right!!<br><br>A new study found that people who regularly lift weights also develop more BRAIN POWER than people who don't. So lifting can actually make you SMARTER.<br><br>It's not a huge amount, and you probably won't notice it while you're young. But it becomes a BIG deal as you get older and that weight training helps your brain fight off Al... Fri, 13 Jan 2017 01:04:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=50305_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 12 Jan 2017 09:11:00 EST WATCH TV PROGRAM WHILE EXCERCISING http://www.sparkpeople.com/secrets.asp?tip=50300_watch_tv_program_while_excercising I started watching "My 600 lb Life" while riding my stationary bike for 20 minutes 6 days a week. I tape it and stop it at the end of my 20 minutes so I don't finish the episode so I can't wait for the next day to see more. I have 100 pds to lose and it seems so difficult and then these people are on the program with the same struggles and excuses as I do. It's very inspiring and motivating. I see their progress and the length of time it takes so I become much more realistic about my own ... Wed, 11 Jan 2017 23:23:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=50266_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 10 Jan 2017 00:25:00 EST Wear Your FitBit! http://www.sparkpeople.com/secrets.asp?tip=50217_wear_your_fitbit It's amazing how aware you are when you have your FitBit, Garmin or other tracker to track yourself. I didn't realize exactly how lethargic I was at work. I have an office job, where 90% of it is sitting at my desk. I have to actively find reasons to get up and take a walk. If I haven't reached 250 steps every hour, my tracker will buzz me. It's an amazing reminder to get up a MOVE!<br><br>Not only will it remind you of exercise, but you can track your sleep, too! For instance, when I first g... Sat, 7 Jan 2017 22:25:00 EST A bag for every activity http://www.sparkpeople.com/secrets.asp?tip=50212_a_bag_for_every_activity There's nothing worse than fumbling around, looking for your swim goggles but finding your weight lifting gloves while you're standing there in your swimsuit. Or, just as bad, falling into the same routine over and over because that's what you're packed for. Instead, pack a different bag for each activity. We all have extra tote bags lying around; having one bag that has your swimsuit, towel, goggles, toiletries, and flipflops makes heading to the pool easy. A different bag with your yoga pan... Sat, 7 Jan 2017 15:07:00 EST I don't like exercise that much http://www.sparkpeople.com/secrets.asp?tip=50205_i_dont_like_exercise_that_much I don't like to exercise because I fear failure, that being said I picked 2 ten minute challenges per day, because hey I can handle ten minutes and surprisingly it motivates me to add in a few others when I'm doing nothing. When I have to modify a move to make it work for my now body and its health I do because I will be able to do it without modifications soon as I work on having not just getting the healthy body that I want. Also if you have kids and they watch a small amount of kids tv sh... Sat, 7 Jan 2017 09:54:00 EST How to warm up and cool down with exercise http://www.sparkpeople.com/secrets.asp?tip=50203_how_to_warm_up_and_cool_down_with_exercise “Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise,” said Richard Stein, M.D., professor of cardiology in the Department of Medicine at New York University and co-director of Cardiology Consult Services.<br><br>“Stretching also makes many people feel better during and after exercise and in some people decreases muscle pain and stiffness.” When done properly... Sat, 7 Jan 2017 08:13:00 EST Get Fit with Exercise Snacking http://www.sparkpeople.com/secrets.asp?tip=50161_get_fit_with_exercise_snacking Get Fit with Exercise Snacking <br>By arosenberg <br><br> <img src="http://photosaws.sparkpeople.com/guid/20200f98-5574-4659-ab07-7508fede4899.jpg"><br><br>Have you heard the latest? Snacking is good for you. Not food snacking—exercise snacking. Researchers in New Zealand recently conducted a study that showed that multiple, brief portions of exercise in a single day—“exercise snacks,” the researchers dubbed them—may control blood sugar better than a single, continuous workout. The study was... Thu, 5 Jan 2017 09:09:00 EST Motivation to Exercise http://www.sparkpeople.com/secrets.asp?tip=50151_motivation_to_exercise Make it a point to get exercise every day. How, you need to have discipline, self-talk, and lots of motivation. What is your motivator? Mine is being able to fit into my clothes and look good in them. You have to do it for you and not for others. Otherwise you will not be successful. Find a workout buddy. Someone who will be your cheerleader and encourage you not discourage you. I go to Zumba and if I miss a class I hear about it the next time I go. And in a very positive encourage way. Ma... Wed, 4 Jan 2017 20:54:00 EST Do It Early In the Day http://www.sparkpeople.com/secrets.asp?tip=50148_do_it_early_in_the_day Before retiring one needs to get in a mindset for the morning. Prepare everything you need for the morning workout the night before. Lay out your outfit, water bottle, shoes, pedometer and music headphones (if any) right where you see them when you wake up. Whether it is a bunch of intervals, a short jog or a long run, you will be ready. Not going is out of the question. You have already made the decision. There is no need to revisit that question. By sticking to the visual que you are led di... Wed, 4 Jan 2017 17:30:00 EST I have what I need http://www.sparkpeople.com/secrets.asp?tip=50145_i_have_what_i_need After reconnecting with exercise, I learned that for me, gyms are not the solution. I go nuts thinking I have to work out hard and fast and strong. I forget to do things like warm up and cool down. What I learned recently is that my best form of exercise is walking. I love walking! Mix in a little dancing and I'm set! <br>I like to stretch and take my time walking around the lake, or our park up the street, and even my own neighborhood. Nothing is the same each time I walk.<br>Being out in na... Wed, 4 Jan 2017 15:01:00 EST A 30 Min walk is just fine http://www.sparkpeople.com/secrets.asp?tip=50143_a_30_min_walk_is_just_fine Now that I am getting older and still extremely busy, I aim for a simple 30 min walk around the block each morning before taking kids to school and going to work. <br><br>When I first started, I tried the gung ho way and was walking 90 min when I would get home from work. After several weeks, I fell (or jumped) right off that wagon. It was too much time and too hard to consistently commit to, and I eventually quit all together. <br><br>I am simplifying my goals and decided a 30 min walk is ... Wed, 4 Jan 2017 14:25:00 EST Exercise Snacking - Snack-Sized Portions of Exercise http://www.sparkpeople.com/secrets.asp?tip=50128_exercise_snacking_snacksized_portions_of_exercise The quickest way to get back in shape after the holidays could be short bursts of physical activity throughout the day. Scientists say so-called "exercise snacking" better controls blood sugar than one longer, continuous workout. <br><br>It is recommended that we do at least 150 minutes of moderate intensity aerobic exercise a week, plus some (2 - 3 sessions) strength training. Gyms have both the equipment (aerobic and weight training) and the convenience (you can fit a session in during your... Tue, 3 Jan 2017 19:26:00 EST Figure out how long an exercise session *actually* takes http://www.sparkpeople.com/secrets.asp?tip=50126_figure_out_how_long_an_exercise_session_actually_takes When you're scheduling time to exercise into your week, remember everything that goes along with that session and plan accordingly! A 60-minute, 30-minute, or even 10-minute session never takes *only* that many minutes out of your day. How long does it take you to get to the gym for your training session, the trail for your 5k run, or the community centre for your yoga class? How much time does it take to get out the equipment you need? How long will you spend choosing the exercise video you'... Tue, 3 Jan 2017 19:08:00 EST All ya gotta do is BOUNCE! http://www.sparkpeople.com/secrets.asp?tip=50120_all_ya_gotta_do_is_bounce Exercising as a big person is very challenging. I do not think everyone knows this. About 75 pounds ago it was very hard for me to exercize....and I am not talking motivational wise. I'm talking actually moving. <br><br>SO.....I went out and got myself a core stability ball. Pretty much I just sat on it and bounced. I lost my first 25 pounds that way. I know! Doesn't sound like much does it? But, when you haven't actually been able to exercise this is exercise. The bouncing turned in... Tue, 3 Jan 2017 15:04:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=50111_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 3 Jan 2017 00:16:00 EST Exercise the first thing in the morning lose weight http://www.sparkpeople.com/secrets.asp?tip=50079_exercise_the_first_thing_in_the_morning_lose_weight When you exercise early in the morning healthy food tastes wonderful. You then successfully set yourself for the whole day. Exercise, shower, eat a healthy breakfast like oatmeal with nuts and fruit. Then your endorphins will keep you in a happy mood. Energy level is high. Your body is in a calorie burning mode. When lunch comes you can eat a salad, tuna kit or something for 300 calories. by supper time you are eating healthy like minestrone soup or taco salad or anything in which you've eate... Sun, 1 Jan 2017 12:43:00 EST Do not let it be optional. http://www.sparkpeople.com/secrets.asp?tip=50045_do_not_let_it_be_optional Exercise cannot be optional to do later or tomorrow. It must be mandatory. Even if you have to break it up into smaller segments throughout your day. I lost my first ten pounds this way. I walked 30-60 mins in the evening with the dog around my complex most days of the week. My goal was 5 days but I was doing all 7.<br><br>By being consistent, and tracking calories - the pounds were falling off rather quickly. As my exercise slowed down, so did the weight loss.<br><br>My recommendation ... Fri, 30 Dec 2016 14:22:00 EST Do Morning Moves To Start Your Day Right http://www.sparkpeople.com/secrets.asp?tip=50035_do_morning_moves_to_start_your_day_right Improve Range Of Motion<br><br>The second exercise allows you to move your spine as well as your joints, including your shoulders, hips, knees, and feet. "When you feel loose, you feel light, so you'll need to exert less effort in your daily activities," Turner explains, "The exercise also will help increase circulation, and promotes concentration, body awareness, and deeper breathing, which means your tissues get more oxygen. Basically, you're prepping your body for whatever you need to d... Thu, 29 Dec 2016 23:13:00 EST Do Morning Moves To Start Your Day Right http://www.sparkpeople.com/secrets.asp?tip=50020_do_morning_moves_to_start_your_day_right Easy exercises get your muscles and joints primed for the day ahead.<br><br>The first thing you feel like doing when you get up in the morning probably isn't exercise. However, a couple of simple movements are all it takes to stretch your muscles and get your joints moving and your blood flowing, says Robert Turner, PT, OCS, a Board-Certified Orthopedic Specialist and Clinical Supervisor at the Spine Therapy Center at the Weill-Cornell affiliated Hospital for Special Surgery. <br><br>"Witho... Wed, 28 Dec 2016 21:23:00 EST Fighting Ennui ! http://www.sparkpeople.com/secrets.asp?tip=50006_fighting_ennui_ <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <br>You'll find boredom where there is the absence of a good idea.<br>~ Earl Nightingale <br> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <em>189</em> <br><br>I dug deep into my high school vocabulary to come up with the word "ennui". It just sounds so much more sophisticated than "boredom".<br><br>Perhaps the biggest enemy of a ... Wed, 28 Dec 2016 10:02:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49986_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 27 Dec 2016 09:41:00 EST I keep Moving. http://www.sparkpeople.com/secrets.asp?tip=49938_i_keep_moving I retired at age 72 so I no longer have to sit at a desk when I work. At home I am free to do what I want to do, when I want to do it and how I want to do it.<br><br>I started by adding 10 minutes of exercise here and 10 minutes of exercise there. Not long after I decided to take a 20 minute walk every day. I go to the breezeway where it is sunny and found out it is 106 steps from one end to the other end. People began noticing my daily walk and some asked if I minded if they joined me? I al... Sat, 24 Dec 2016 00:47:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49909_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 22 Dec 2016 00:43:00 EST Persistence and attitude will win out every time. http://www.sparkpeople.com/secrets.asp?tip=49890_persistence_and_attitude_will_win_out_every_time When I first came to Spark People the thought of me actually doing some form of exercise was so daunting, as I've never really enjoyed exercise of any kind, not even way back when I was at school. I came up with excuse after excuse why I SHOULDN'T exercise, and just ignored the exercise component of the SP program. Yes, I still lost weight, but those body parts where the weight had disappeared from really showed under any kind of fitted clothing - it wobbled!<br>I eventually had to accept tha... Tue, 20 Dec 2016 22:18:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49880_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 20 Dec 2016 07:31:00 EST Exercise is fun when you enjoy it http://www.sparkpeople.com/secrets.asp?tip=49799_exercise_is_fun_when_you_enjoy_it I have always hated the thought of excising. But I have discovered that I love swimming and now I do it daily without a thought. <br><br>I started with a few lengths of the pool and in less than one month I find myself doing 50 lengths of the pool before work without a thought. <br><br>It is now a part of my morning routine. I feel great and it sets up my day to a good start. Swimming just centers me, It's like meditation to me. My own personal Zen. <br><br> If you can find something yo... Wed, 14 Dec 2016 11:59:00 EST getting past Barriers... http://www.sparkpeople.com/secrets.asp?tip=49783_getting_past_barriers I borrowed these They do help with getting past all the barriers both physical and the ones we build mentally. Being 62, a cancer survivor and in a wheelchair from polio <em>359</em> I understand barriers of both kind! I hope this list helps others find their way.. <em>381</em> <br>Barrier to exercise Suggestion<br>I’m self-conscious about my weight, injury, or disability.<br><br>Exercise doesn’t have to mean working out in a crowded gym. You can try exercising early in the morning to a... Tue, 13 Dec 2016 12:01:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49780_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up <br>Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the b... Tue, 13 Dec 2016 09:28:00 EST Walking and exercise http://www.sparkpeople.com/secrets.asp?tip=49763_walking_and_exercise Walking everyday helps keep my chubby butt out of the kitchen... after a 5 mile walk the last thing I want to do is to cancel out all that exercise :)<br>I walk 5 miles a day Monday through Friday. I also go to the gym Monday, Wednesday and Friday. Exercise has been a big part of my success and I feel 100 percent better than I did just months ago! <img src="http://photosaws.sparkpeople.com/guid/6a19e042-57cd-4f12-9543-4f27343fbf80.JPG"><br>I also have gotten back to playing tennis! I played... Mon, 12 Dec 2016 12:09:00 EST Try a winter hike! http://www.sparkpeople.com/secrets.asp?tip=49732_try_a_winter_hike I’m dreaming of the Whites this winter! Hiking on quiet, snow covered trails with the cold, crisp air filling our lungs is a beautiful experience. While dreams are important, planning and preparation will keep the dream from becoming a nightmare. This article will help you understand how to hike safely through the ice and snow. <br> <img src="http://photosaws.sparkpeople.com/guid/395f688d-1778-491c-9ade-d5fd1caee06c.jpg"><br>While winter hiking can be dangerous for the unprepared, I find ... Sat, 10 Dec 2016 06:49:00 EST Leslie, My Workout Buddy http://www.sparkpeople.com/secrets.asp?tip=49726_leslie_my_workout_buddy I am not a social creature. When I went back to college, I reveled in the online experience because I didn’t have to leave the house and meet hundreds of new folks. I didn’t do well with WW for the same reason. I HATE MEETINGS! I love losing weight online, but I am not likely to enjoy a gym or a spinning class. Nope, videos are the way for me to succeed.<br> <em>24</em> <br>Having said that, not all videos are created equal. Some seriously annoy me. Here are my biggest complaints: T... Fri, 9 Dec 2016 18:27:00 EST I Hate Exercise http://www.sparkpeople.com/secrets.asp?tip=49723_i_hate_exercise Growing up, I was an outstanding athlete who excelled in several sports. As part of my training, I spent many hours in the gym working out or outside running. As my athletic endeavors began to wind down, so did my desire to be in the gym. In fact, without the athletic fields to motivate me, I found that I really did not want to be in the gym anymore. Combined with my busy adult, working life, I found that it was really easy to make excuses as to why I did not want to exercise. Walking on... Fri, 9 Dec 2016 15:44:00 EST Don't Wait to Workout http://www.sparkpeople.com/secrets.asp?tip=49691_dont_wait_to_workout Let me start this post off by saying...I'm NOT a morning person. I work nights 3 days a week and I hate waking up any earlier than I have to on my days off but...I have found that the longer I wait in the morning to work out the more difficult it is to get it done. As soon as I wake up in the morning I make myself workout and get it out of the way for the day. I only make myself commit to 10 minutes in the morning to get my day started and check that off of my list. If later in the day I fee... Wed, 7 Dec 2016 11:44:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49666_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br><br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block.... Tue, 6 Dec 2016 09:27:00 EST Can Probiotics Help Athletic Performance? http://www.sparkpeople.com/secrets.asp?tip=49639_can_probiotics_help_athletic_performance Can Probiotics Help Athletic Performance?<br><br><br>Although much of your athletic performance originates in your muscles, other bodily systems also contribute. Interestingly, your gut may have a larger contribution to your overall performance than you may have thought.<br><br>Your gut microbiome plays a role in your immune health, inflammatory response, development of specific diseases and on your mental and emotional health. The health of your gut may also play a role in the development of... Sun, 4 Dec 2016 12:10:00 EST Discover the Benefits of LISS... http://www.sparkpeople.com/secrets.asp?tip=49633_discover_the_benefits_of_liss Discover the Benefits of LISS for Weight Loss<br>Do Slow & Steady Workouts Win the Race?<br><br> By Melissa Rudy, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/8735f1aa-e93f-4ab0-956a-b9c27736b0ea.png"><br>When it comes to getting fit and healthy, there's no magic pill or secret shortcut for reaching your goals. Whether you'd like to drop a few pounds, build more muscle or achieve a more dramatic, life-changing weight loss, the recipe for success is proper nutrition and ef... Sun, 4 Dec 2016 09:06:00 EST Walking in Duarte, CA http://www.sparkpeople.com/secrets.asp?tip=49590_walking_in_duarte_ca There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only streets to cross, there are almost never any cars, so I can really use the walk as a kind of meditative thing and burn some calories, etc. at the same time! :-)<br><br>There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only... Thu, 1 Dec 2016 08:57:00 EST Walking in Duarte, CA http://www.sparkpeople.com/secrets.asp?tip=49589_walking_in_duarte_ca There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only streets to cross, there are almost never any cars, so I can really use the walk as a kind of meditative thing and burn some calories, etc. at the same time! :-)<br><br>There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only... Thu, 1 Dec 2016 08:57:00 EST Hate Exercise? Maybe It's in Your Genes http://www.sparkpeople.com/secrets.asp?tip=49564_hate_exercise_maybe_its_in_your_genes Hate Exercise? Maybe It's in Your Genes<br><br><br>There are a multitude of reasons to exercise. Just 15 minutes each day can lengthen your life by three years.1 Exercise helps reduce blood pressure, maintain your weight, stabilize your blood sugar and helps fight depression.<br><br>The list of benefits to exercise in your life continues to grow each year as researchers make more discoveries about how the human body works, and the integral part exercise plays in your overall health and wellne... Tue, 29 Nov 2016 13:20:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49557_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 29 Nov 2016 08:32:00 EST Hiking and Menstruation http://www.sparkpeople.com/secrets.asp?tip=49550_hiking_and_menstruation Menstruation can be a pain (literally! Those cramps can be killer!) But it shouldn't be a reason to stop exercising for a week. In fact, if you are able to, your period should be an incentive to exercise! Exercising can help reduce menstrual pain by increasing blood flow and easing cramps. The stress-reducing effects of exercise can also help with pain.<br><br>An excellent form of exercise is hiking. This can really help those cramps, work your entire body, and just help you feel good!<br><br... Mon, 28 Nov 2016 18:43:00 EST How to Exercise With Bad Knees to Lose Weight http://www.sparkpeople.com/secrets.asp?tip=49529_how_to_exercise_with_bad_knees_to_lose_weight To lose weight, eat a well-balanced diet, consuming fewer calories than you expend, and follow an exercise program. Aim for two or three days a week of strength training and a minimum of 30 minutes a day of cardiovascular exercise at least five days a week. While losing weight will reduce the stress you place on your knees, doing too much too fast may aggravate existing conditions. Over the long term, exercise reduces keen pain due to osteoarthritis. Before starting a weight-loss program, con... Sun, 27 Nov 2016 20:39:00 EST weight routine tips http://www.sparkpeople.com/secrets.asp?tip=49499_weight_routine_tips Weight training increases muscle mass and strength. Routine lifting helps wards off depression, reduces body fat, lowers blood pressure, increases bone strength, regulates blood sugar levels, and may even improve cholesterol levels.<br><br>Some key factors to think about before starting.<br><br>Selection: Whether you’re interested in strengthening your core, increasing leg muscle, or enhancing sport performance, your workout plan should reflect your personal goals by choosing exercises that t... Fri, 25 Nov 2016 14:53:00 EST Tips to being Fit http://www.sparkpeople.com/secrets.asp?tip=49485_tips_to_being_fit Its important to weight train. It is fine to do the “latest” trend workouts as long as they are joint friendly and form guided by the instructor, but it is also important to train with weights for bone density, weight training promotes fat free body mass, making it even more important to add to your routine because muscle mass decreases with age, Weight training also increases the strength of connective tissue, tendons and muscle as well as improving your overall quality of life! So please w... Thu, 24 Nov 2016 15:48:00 EST Power of the playlist http://www.sparkpeople.com/secrets.asp?tip=49480_power_of_the_playlist I need music to workout. I don't like the sound of the weights clanking or the treadmill straining under me or the music played in the gym or on most videos. I get too distracted by TV and forget to count reps or misstep on the treadmill. <br><br>Not all of my workouts are the same length. So I have set up multiple playlists. Here is a sampling of the types and lengths:<br><br>21 minute mile for the treadmill<br>15 minute for a Kettlebell workout<br>7 minutes for a circuit routine (played o... Thu, 24 Nov 2016 10:33:00 EST Power of the playlist http://www.sparkpeople.com/secrets.asp?tip=49479_power_of_the_playlist I need music to workout. I don't like the sound of the weights clanking or the treadmill straining under me or the music played in the gym or on most videos. I get too distracted by TV and forget to count reps or misstep on the treadmill. <br><br>Not all of my workouts are the same length. So I have set up multiple playlists. Here is a sampling of the types and lengths:<br><br>21 minute mile for the treadmill<br>15 minute for a Kettlebell workout<br>7 minutes for a circuit routine (played o... Thu, 24 Nov 2016 10:33:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49477_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 24 Nov 2016 09:06:00 EST FitStar App for Fitness http://www.sparkpeople.com/secrets.asp?tip=49467_fitstar_app_for_fitness I have really done well with the app called FitStar. You can do several workouts for free, but I paid $39.99 a year for the premium. It customized workouts to you and integrates with Fitbit. I do the 10 minute daily dose, which was all I could do at first, but now I combine two or three a day. It's clear and straightforward directions on the cheap, compared to a personal trainer. You tell it whether the exercise you just did was too hard or too easy and how many reps you did and it adjusts yo... Wed, 23 Nov 2016 14:12:00 EST Hiking for Health http://www.sparkpeople.com/secrets.asp?tip=49452_hiking_for_health Hiking is absolutely my favorite fitness activity. It has so many benefits and so much flexibility.<br><br>Hiking is an intense full-body workout, especially when you are carrying a pack and using hiking poles. The climb gives your leg muscles a thorough workout, while the weight of the pack strengthens the back, shoulders, and core. Hiking poles can help to give your arms some exercise. Since hiking builds strength, it also helps build bone density earlier in life, and prevent or slow bone d... Tue, 22 Nov 2016 16:49:00 EST Exercise and Talk Help Ease Chronic Fatigue Syndrome http://www.sparkpeople.com/secrets.asp?tip=49445_exercise_and_talk_help_ease_chronic_fatigue_syndrome Exercise and Talk Help Ease Chronic Fatigue Syndrome<br><br><br>Patients with chronic fatigue syndrome who participated in programs aimed at helping them overcome their symptoms — a combination of exercise and counseling — improved more than those whose treatment was intended to help them adapt to the limitations of the disease, a large randomized trial found.<br><br>Mean fatigue scores among patients treated with graded exercise therapy — a tailored program that gradually increases exercise ... Tue, 22 Nov 2016 09:59:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49444_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 22 Nov 2016 09:13:00 EST How Can I Keep My Exercise Routine In the Winter? http://www.sparkpeople.com/secrets.asp?tip=49407_how_can_i_keep_my_exercise_routine_in_the_winter As the days draw in and temperatures drop, you may be tempted to hang up your exercise gear and hibernate.<br><br>Don't! Stay active throughout autumn and winter to beat those seasonal blues and feel on top of the world.<br><br>If you're short on ideas for getting active, try our popular Couch to 5K running plan and Strength and Flex exercise plan, which are ideal for beginners. <br><br>If you're looking for something less energetic, these strength, balance, flexibility and sitting exercises ... Sat, 19 Nov 2016 20:21:00 EST Join a gym that is community minded. http://www.sparkpeople.com/secrets.asp?tip=49378_join_a_gym_that_is_community_minded About 2 months ago I joined a gym that is very community minded. <br><br>They offer classes in yoga and core at no extra charge. These classes are multi level classes and while that may seem intimidating, it's actually very inspiring. <br><br>The teachers teach every move with adaptations for the beginner, the intermediate, and the advanced. I'm a beginner and the advanced students don't act superior, they encourage and recognize my advances. At the same time, I get to be inspired by their ab... Thu, 17 Nov 2016 22:20:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49329_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 15 Nov 2016 09:40:00 EST Finding Fitness: 10 Ways to Fit In Exercise http://www.sparkpeople.com/secrets.asp?tip=49320_finding_fitness_10_ways_to_fit_in_exercise Finding Fitness: 10 Ways to Fit In Exercise<br><br>The "E" word can make you cringe, but exercise is really necessary. Besides, it can be fun: Learn how to squeeze fitness into your busy day.<br><br><br><br>The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.<br><br>While most people know they should exercise, you may not k... Mon, 14 Nov 2016 10:39:00 EST Inefficiency is the key to 10,000 steps http://www.sparkpeople.com/secrets.asp?tip=49315_inefficiency_is_the_key_to_10000_steps Stop carrying a bunch of bags in from the car after shopping......make 1 trip per bag. <br> Instead of making a pile at the bottom of the stairs to catch up on later, take it right then and make a series of little trips. <br> Parking at the end of the lot is good, but what about parking two buildings over, in THEIR parking lot? <br> Getting your steps in duri... Mon, 14 Nov 2016 06:48:00 EST Adding movement every day http://www.sparkpeople.com/secrets.asp?tip=49269_adding_movement_every_day I add movement every day by deliberately taking a parking lot at the far end of the supermarket lot, by walking or doing small tasks while I'm on the phone, by doing countertop pushups while I'm waiting for my morning coffee, or by taking an extra lap around the store when I'm shopping.<br><br>I find that it is possible to put a little extra movement in almost everything I do. If I'm reading, I'm probably on the treadmill. If I do read in a chair, I read and pace for a few minutes out of ev... Fri, 11 Nov 2016 08:20:00 EST while they sleep http://www.sparkpeople.com/secrets.asp?tip=49266_while_they_sleep Raising three kids makes it hard to get my exercise in during the day. So I like to get most of my walking in at night while they sleep. I put on a show like then a pace in front of the tv watching it. It can be amazing how many steps I can get during an hour program. I still get to spend all day playing with and taking care of my children, but then I get mommy time at the end of the day. For me it is way more relaxing than just sitting around watching tv, Usually when I walk my mind is going... Thu, 10 Nov 2016 21:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49255_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 10 Nov 2016 07:54:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49229_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up <br>Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the b... Tue, 8 Nov 2016 09:43:00 EST Get a Buddy That Shares Similar Goals to exercise with http://www.sparkpeople.com/secrets.asp?tip=49224_get_a_buddy_that_shares_similar_goals_to_exercise_with I have a very close friend who had a gym membership for 2 years but was not really going to the gym much lately. Over several conversations able our future goals I mentioned how I wanted to find a Zumba Class I heard it was a lot of fun and great exercise. She told me she had belonged to a gym not far from me. I looked into it and found it was more beneficial for me to join the gym because the classes are all included in my membership and it so happened Zumba was one of them. I joined a few d... Mon, 7 Nov 2016 21:50:00 EST Make any activity into a workout. http://www.sparkpeople.com/secrets.asp?tip=49202_make_any_activity_into_a_workout You can make any activity into exercise. Walking upstairs, going down to the basement, standing in the kitchen while you cook; etc. Picking up things, reaching or pulling. Make a habit of doing a little extra. You just have to get moving; walk in place while you cook, run up and down the stairs, move your arms back and forth when you walk from the living room to the dining room. There are no excuses. Just put your mind to it.<br><br>I walked for 25 minutes last night from the dining room to... Sun, 6 Nov 2016 21:58:00 EST A job that requires a lot of walking every day. http://www.sparkpeople.com/secrets.asp?tip=49178_a_job_that_requires_a_lot_of_walking_every_day I find it very difficult to get my exercise in, for a multitude of reasons. I'm not a great morning person so I find it hard to get moving early to get anything done before work, and my job can be tiring so by the evening i'm generally too tired and make further excuses for not exercising then as well.<br><br>The last two jobs I've had however, helped me out a lot in that department. In the first case I lived on site for the summer, and the walk from my room to the cafeteria was about 5 min... Sat, 5 Nov 2016 08:18:00 EST Get up every hour and walk for 5 minutes http://www.sparkpeople.com/secrets.asp?tip=49164_get_up_every_hour_and_walk_for_5_minutes I am learning that you don't have to do a full aerobic activity for a long period of time. That if I do several burst activities it seems to help me lose and work it into my schedule. <br><br> Before I learned this I tried to walk 60 minutes whenever I could. The fact was I could only do this on the weekend or one during the week. Now I have learned, If I cannot do my daily walk I stand up and walk for 5 minutes every hour. It adds up to the 60 minutes or 10,000 steps. Or I do 3 15 minut... Fri, 4 Nov 2016 09:43:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49144_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 3 Nov 2016 09:00:00 EST Training as I age, what's really KEY http://www.sparkpeople.com/secrets.asp?tip=49121_training_as_i_age_whats_really_key I am soon to be 57. I have found that while getting out there and moving will always be important for heart healthy maintenance, strength training is now KEY to maintain or gain grace and balance. Things like getting up off a chair, or out of a vehicle to stairs,or handling uneven walking areas are not as hard when a person employs strength training into their routine a couple times a week. And it doesn't always have to be strength but things like Tai Chi or Yoga helps with balance and stren... Tue, 1 Nov 2016 15:33:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49115_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 1 Nov 2016 09:17:00 EST how to make your waist smaller http://www.sparkpeople.com/secrets.asp?tip=49106_how_to_make_your_waist_smaller Doing Crunches Is Actually Making Your Waist Larger! Here’s What To Do Instead.<br><br><br>If you’re looking to shrink and tone your belly, there’s a better way to do it than trying to do crunches. In fact, research has shown that doing abdominal exercises alone—even when performed five days a week for six weeks—has no effect at all on subcutaneous fat stores and abdominal circumference.<br><br><br><br>In an op-ed piece for Forbes Magazine, Jennifer Cohen, leading fitness authority, in her ar... Mon, 31 Oct 2016 21:02:00 EST Wii Fit and Me http://www.sparkpeople.com/secrets.asp?tip=49103_wii_fit_and_me Exercising at home can be a challenge. There are so many other things to do and so many distractions. It can also get boring doing the same routine or DVD day after day.Then again, if you're like me and not a great fan of working out, it doesn't take much to find a reason not to do it.<br><br>About a year ago, I decided to buy a Wii Fit. I had been thinking about it for a couple of years and decided that it was finally the right time.It's still hard for me to believe that it made exercising f... Mon, 31 Oct 2016 12:30:00 EST Pick out my gym clothes the night before I go to the Gym http://www.sparkpeople.com/secrets.asp?tip=49092_pick_out_my_gym_clothes_the_night_before_i_go_to_the_gym In the morning, for me every moment counts.<br><br>If I go and dally trying to choose between 3 colors -- it can become 20 minutes plus which throws off my breakfast schedule and then I am late to the gym which can throw off the rest of the day.<br><br>Of course, I allow driving time but I set up appointments etc. All of that is the motivation to get going. <br><br>Not only do I have to get to bed earlier.<br><br>The night before gym day, I make sure I pick out my clothes including socks to... Sun, 30 Oct 2016 19:26:00 EST Bike Riding Goals http://www.sparkpeople.com/secrets.asp?tip=49089_bike_riding_goals At the beginning of the year, I set a goal of riding 2500 miles on my bicycle for 2016 which was about 700 miles more than last year. I set interim goals such as 1000 miles by Memorial Day, 1500 miles by the 4th of July and 2000 miles by Labor Day. I reached all of these interim goals. Then I attained my main goal of 2500 miles <em>332</em> by mid-September. After reaching my goal of 2500 miles, I set another goal of 3000 miles by the end of the year. (I didn't include any miles on a sta... Sun, 30 Oct 2016 18:18:00 EST If you work in office-land... http://www.sparkpeople.com/secrets.asp?tip=49029_if_you_work_in_officeland I am at work 8hrs every day. I work in an office cubicle, alone. Then I go home and do college work in my office at home. So I spend the biggest part of my day in front of the computer now. So here's my challenge to myself...and you!<br><br>Every hour, take five minutes to get out of your chair and do something. Here's my routine:<br><br>Desk Pushups x10<br>Desk Tricep Dips x10<br>Sit-To-Stand Chair Squats x10<br><br>These are just a few things that I am doing right now. But I'll find more ex... Wed, 26 Oct 2016 08:49:00 EST How 'Exercise Hormone' Helps Improve Your Weight and Health http://www.sparkpeople.com/secrets.asp?tip=49018_how_exercise_hormone_helps_improve_your_weight_and_health How 'Exercise Hormone' Helps Improve Your Weight and Health<br><br><br>While diet has the greatest impact on your weight, exercise is an important part of the total equation. It’s the ultimate levering agent for optimal health too. Exercise influences your biology in so many ways, it’s virtually impossible to pin down its benefits to one particular thing.<br><br>That said, recent research suggests a fat-burning hormone, released during exercise, plays a role.1,2,3,4 This hormone, irisin (aka,... Tue, 25 Oct 2016 10:59:00 EST ry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=49017_ry_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Tue, 25 Oct 2016 09:00:00 EST Squats during tooth brushing http://www.sparkpeople.com/secrets.asp?tip=49015_squats_during_tooth_brushing We all, hopefully, brush and floss our teeth, twice daily, thoroughly. I love multi-tasking, so I keep myself more active at the same time. I only wish I'd done this years ago; like many good habits, we adopt them long after we should, but better late than never. I used to walk around the bathroom, but too much exertion made the whole thing too messy lol. Also, arm swinging becomes tricky in a small space, and pretty impossible while flossing, so walking was out.<br>While I brush and floss m... Tue, 25 Oct 2016 05:30:00 EST 10 minutes of exercise, 6 days a week http://www.sparkpeople.com/secrets.asp?tip=49001_10_minutes_of_exercise_6_days_a_week I don't know about you, but I get overwhelmed when I think I have to somehow fit 30 minutes of exercise in my day. I've never been a high energy person and don't do well if I don't get my sleep. Working full time and caring for my child, the first thing that usually goes by the wayside is my own time, and thinking I have to find 30 minutes per day makes me anxious instead of motivating me. Anxiety, in turn, makes me want to overeat, which is never a good way to deal with problems.<br><br>Smal... Mon, 24 Oct 2016 05:24:00 EST Switch It Up Often http://www.sparkpeople.com/secrets.asp?tip=48996_switch_it_up_often Well, let me begin by saying that I wish somebody, anybody would've told me anything about diet and fitness before I found SparkPeople.com but what's the most important lesson I've learned through my own personal experience and through trial and error is that you gotta switch it up, it's that simple . Yes you literally must switch up your routine on a regular basis like every other week and it's many reasons why but some of the key points is #1 Your body adapts to what you're doing so your re... Sun, 23 Oct 2016 20:35:00 EST WHEN you dress for exercise makes a difference! http://www.sparkpeople.com/secrets.asp?tip=48993_dressing_for_exercise_before_leaving_work I hate to work out in the morning. I'm a sleeper. So for a very long time I would promise to go to the gym after work or into my basement where I have a treadmill and exercise bike. Well that never worked. I was always too tired at the end of the work day or so I thought.<br><br>I started taking my gym clothes to work with me and every day changed into them BEFORE leaving work! What an impact that one small change made! It only takes a few minutes and I'm already dressed when I drive by... Sun, 23 Oct 2016 19:29:00 EST great leg workout http://www.sparkpeople.com/secrets.asp?tip=48990_great_leg_workout The legs are what feed the beast by the house<br><br>In the wild if you are a predator or the pray your legs will feed you or save you. Take the legs away from the wolf and he will starve to death. Take the legs off the rabbit and the wolf will have a easy kill. Us as humans are the same way when it comes to the gym without strong legs you can't feed your beast. We are built from the ground up and a bodybuilder with out well developed legs is just a body. A power lifter with out strong legs w... Sun, 23 Oct 2016 14:33:00 EST Moving Your Body ! http://www.sparkpeople.com/secrets.asp?tip=48960_moving_your_body_ Guys and gals, let me say this " exercise is vital " for weight loss, there is no way to get around it at all. Without regular exercise, you can lose what you already have or what you've been working towards. I know you've heard the saying before that " if you don't move it , you'll lose it ", well that's a true statement. I'm living proof that exercise is so good for the body. When I began my journey, I was so obese, heavy and had an issue with my knee so let me confess that the more I exerc... Fri, 21 Oct 2016 10:48:00 EST 50 Easy Ways to Burn 100 Calories http://www.sparkpeople.com/secrets.asp?tip=48922_50_easy_ways_to_burn_100_calories 50 Easy Ways to Burn 100 Calories<br>Torch Your Way to the Top with These Activities<br><br> By Erin Whitehead, Health and Fitness Writer<br> <img src="http://photosaws.sparkpeople.com/guid/08a01dbe-c459-4f97-8324-b9dc764e39a9.png"><br>Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. But what does it take to burn just 100 calories? You may be surprised by how little—or how much—activity you have to do to achieve that goal! To put it al... Wed, 19 Oct 2016 08:51:00 EST Exercise is Good http://www.sparkpeople.com/secrets.asp?tip=48915_exercise_is_good Exercise is good. It was not the easiest thing to start but once you start you can get moving. I started with my exercise bike, I named it Stanley. Stanley and I could go anywhere. I would ride off listening to music. I have to be honest when I started, I thought I would die after 5 minutes. I slowly worked my way up. ONE song then three then more. I just kept going till I was soon doing 30 minutes a day. Then I added walking and I started at 5000 steps and it was a challenge to get in that m... Tue, 18 Oct 2016 20:30:00 EST Couch 2 5k http://www.sparkpeople.com/secrets.asp?tip=48882_couch_2_5k Couch to 5k is a plan designed to get people off their feet and running in as little as 9 weeks. <br><br>I've always wanted to run but felt I was too fat, too unfit to do it. Running seemed to be one of those things that other people did, fit and healthy people.<br><br>I walked a lot and then one day came across a post on Sparkpeople about the C25K plan and thought I would give it a go. It looked simple enough, you start off with running for just 1 minute...I could manage that right? Well... Mon, 17 Oct 2016 05:34:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48839_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Fri, 14 Oct 2016 08:55:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48808_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Wed, 12 Oct 2016 08:54:00 EST Small Bits of Fitness Add Up http://www.sparkpeople.com/secrets.asp?tip=48793_small_bits_of_fitness_add_up Small Bits of Fitness Add Up<br>Exercise Comes in All Shapes and Sizes<br><br> By Liz Noelcke, SparkPeople Contributor<br> <img src="http://photosaws.sparkpeople.com/guid/66be8732-1508-45c4-9a9f-c83188cece39.jpg"><br>"Where did the day go?"<br><br>Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fi... Tue, 11 Oct 2016 08:57:00 EST Can Pickle Juice Prevent Muscle Cramps? http://www.sparkpeople.com/secrets.asp?tip=48778_can_pickle_juice_prevent_muscle_cramps Can Pickle Juice Prevent Muscle Cramps?<br><br><br>Pregnant women aren’t the only ones with an occasional hankering for pickles. The sharp, salty and briny deliciousness of these crunchy cucumbers is a favorite worldwide.<br><br>Notably, the word “pickle” comes from the northern German word “pókel” or Dutch “pekel,” both meaning “salt” or “brine.” Actually, these are two of the most important elements of the pickling process.<br><br>If there’s any doubt as to the age of this plant-based food,... Mon, 10 Oct 2016 11:52:00 EST Work out in the morning to avoid excuses later http://www.sparkpeople.com/secrets.asp?tip=48694_work_out_in_the_morning_to_avoid_excuses_later When I first started working out, I scheduled my workouts for night time. Waking in the morning used to be such a struggle for me-hitting snooze multiple times or scheduling several alarms at various increments. So I'd do them at night, most of the time if I got them in at all. I started to feel guilty about taking time from my family to spend on myself. So I tried something new-I started to get myself up 30-60 minutes earlier in the morning to get my workout done for the day. It was really h... Wed, 5 Oct 2016 08:50:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48690_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Wed, 5 Oct 2016 07:02:00 EST How to exercise consistently http://www.sparkpeople.com/secrets.asp?tip=48681_how_to_exercise_consistently Read an article that says, "We're more likely to continue exercising if we start slowly and sustainably. And if we make sure that our memory of exercise is positive."<br><br>I want to exercise consistently but on review, I exercise inconsistently and I never look forward to exercising. I have asthma and exercise enduced asthma. If I push myself, exercise leaves me short of breath. It is really uncomfortable to be short of breath. When that happens I have to take medicines that make me feel sh... Tue, 4 Oct 2016 18:10:00 EST Getting In Extra Steps At Work http://www.sparkpeople.com/secrets.asp?tip=48670_getting_in_extra_steps_at_work I will get up from my desk to ask someone a question. I try not to email someone in my department for non-important questions. If I have to ask someone in another department, I will see if I have enough time to go and ask that person what I need to. I usually keep my time at 5 minutes so that I am not away from my desk for too long.<br><br>I also get my coffee and water seperately in the morning. That way I'm getting in the extra steps but getting myself ready for the morning. I also ... Tue, 4 Oct 2016 07:07:00 EST Being consistent and get a friend to workout with http://www.sparkpeople.com/secrets.asp?tip=48658_being_consistent_and_get_a_friend_to_workout_with The key to exercise is being consistent. Whether it is 2 or 3 or 4 or even 7 days a week. Making a plan and sticking to it will serve you well. If you decide to go at a certain time each day go at that time. IF you don't it gets easier and easier to put off your plan. I won't lie Im not sure the exercise ever gets any easier but you will get better at it and you will get stronger. Will you ever enjoy it or like it? Im not sure. I see folks at the gym who love the whole process. I don't... Mon, 3 Oct 2016 10:15:00 EST Fitting in Extra Daily Workouts http://www.sparkpeople.com/secrets.asp?tip=48655_fitting_in_extra_daily_workouts I watch Jessica Smith TV Walk and Talk Videos whenever I have a spare 15 minutes. They are such good advice and just the right length for me to just fit in some extra during the day. <br><br> <em>406</em> <em>406</em> <br> <br>She has two in the series so far one on Motivation and one on Gratitude. I really enjoy both. Not only are they great for extra steps but they are also encouraging and helpful. <br><br> <em>311</em> ... Mon, 3 Oct 2016 05:20:00 EST Keep Moving while on Vacation http://www.sparkpeople.com/secrets.asp?tip=48610_keep_moving_while_on_vacation It don't matter one bit while you on Vacation for fun or on business you can make the most of any trip you take and still have fun.. Stop fussing over why I am on Vacation.... Nope your health and Vacation is still not a way to loose time from your weight loss.. and stay away from Krispy Kream when the red light is on.. Any Southern will know what that means.. Keep up ya'll...So you think that your tired and stressed out and you need this.. Come on now.. Spark People will get you when you get... Fri, 30 Sep 2016 14:55:00 EST Climbing the Stairs http://www.sparkpeople.com/secrets.asp?tip=48603_climbing_the_stairs I make it a point to take the dirty clothes downstairs every day. When I come up, I take two steps at a time......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>............. Fri, 30 Sep 2016 09:05:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48601_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Fri, 30 Sep 2016 07:15:00 EST You have to start somewhere with exercise http://www.sparkpeople.com/secrets.asp?tip=48596_you_have_to_start_somewhere_with_exercise At 350 lbs with chronic pain due to fibromyalgia and arthritis, exercise was very difficult to even think about. What can I do that won't make me be in so much pain that I can't move? I physically am not able to do some exercises just from sheer body mass.<br><br>I started small - stretching meant specifically for people with fibro and pain. light yoga and videos from youtube help fight the tightness and pain <em>401</em> <br><br>I added some walking - at home and inside with a few outdoor... Thu, 29 Sep 2016 21:35:00 EST Keep hydrating and do it one day at a time http://www.sparkpeople.com/secrets.asp?tip=48592_keep_hydrating_and_do_it_one_day_at_a_time Exercise will never be my favorite thing but I just finished 30 days of walking and I think a secret was to have a buddy. On the days that I was walking in a group or had the exercise planned and organized it was much easier than on the days when I went my self. I tended to procrastinate on those days and pushed it back later and later. So planning your activity and finding a workout partner are key to keeping it consistent. If I scheduled the event I was also much more likely to follow th... Thu, 29 Sep 2016 14:31:00 EST Daily Walking Routine http://www.sparkpeople.com/secrets.asp?tip=48586_walking_immediately_after_work It may be extreme but I started a daily 90 min walking routine after work. My knees and ankles give me problems so walking is a gentle way I can exercise. My goal is to walk every day and in order to accomplish my goal it is the first thing I try to do when I get home from work, otherwise it won't happen. I walk 4 miles around my block which takes me 90 min. It is amazing how the fat is melting inches off my problem areas. While I may not be loosing on the scale, I definitely am reshaping my ... Thu, 29 Sep 2016 08:27:00 EST Planking for Beginners http://www.sparkpeople.com/secrets.asp?tip=48570_planking_for_beginners Planking for Beginners<br><br>Exercise is one of the core pillars of optimal health. It is an essential tool in your arsenal of lifestyle choices if you want to reduce or eliminate medication, improve your strength and flexibility or enjoy your everyday life with more energy and vitality.<br><br>It is relatively impossible to achieve optimal health without exercise. Your body was designed for movement and it's never too late to get started. No matter how old you are or how out of shape you th... Wed, 28 Sep 2016 13:06:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48565_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Wed, 28 Sep 2016 06:48:00 EST I Am One of the Many... Are you? http://www.sparkpeople.com/secrets.asp?tip=48554_i_am_one_of_the_many_are_you In my life I really have had to deal with a lot of physical pain. Well besides, labor and delivery, toothaches (a lot) and my gallbladder pain (which was excavated) I am normally pain free. I mean, yeah I get a few normal aches and pains but those up top that I really remember and can almost feel them again are the ones that normally hunt my memory.<br><br>The title, I am one of many, are you? That is for upper shoulders and neck pain. I have been dealing with this, because of my weight and s... Tue, 27 Sep 2016 14:13:00 EST Find your Pace while Exercising http://www.sparkpeople.com/secrets.asp?tip=48548_find_your_pace_while_exercising One of the things that I found that worked best for me with my workouts, was finding my own pace of doing things rather than force myself into how it is supposed to be done. <br><br>I find 30 mins of any workout extremely challenging to maintain, but 20 mins did wonders for me. I was able to find my 20 mins, and was also able to consistently stick to the 20 mins all through the week without a weekend break. <br><br>Although I am disciplined enough to push myself to exercise ( be it walking or... Tue, 27 Sep 2016 07:27:00 EST Gas station squats http://www.sparkpeople.com/secrets.asp?tip=48541_gas_station_squats It's always a struggle to get enough deliberate exercise into a normal day's activities. I have discovered one way to do it that takes advantage of otherwise "wasted" time, when I am gassing up the car.<br><br>I commute to work by car, so I spend a lot of time sitting every day. I stop at the gas station to fill my tank a bit more than once a week. The time it takes to pump one tank of self serve is about how long it takes to do 15 squats slowly and carefully. I discovered I can do them wi... Mon, 26 Sep 2016 20:59:00 EST A Firm Me is better than a Flabby Me http://www.sparkpeople.com/secrets.asp?tip=48539_a_firm_me_is_better_than_a_flabby_me Throughout the years that I've been "stuck" in this weight loss yo-yo, I've learned several things. One of them is that I love a Firm Me better than a Flabby Me.<br>Exercise has always been a battle for me. I simply cannot stand to do it. I hate the time it takes, I hate that I get all sweaty (and I've been really sweating lately), and I just hate that I have to do it. I'd even go so far as to say I've, at times, despised exercising. <br>But when I fall into my slumps of "Why bother, it'... Mon, 26 Sep 2016 17:32:00 EST Walking is incredible!!! http://www.sparkpeople.com/secrets.asp?tip=48521_walking_in_incredible It is truly amazing just how much something as simple as walking each day can help with weight loss. You do not have to start by doing eight or nine miles a day, because that is nuts as a beginner. Start small, park further away when you are at the mall or grocery store, take a few minutes at work to get up and walk down a hall or outside for a few minutes, walk your dog for a few extra minutes, or simply just get up and move a bit more. <br><br>We are so used to driving everywhere so give... Sun, 25 Sep 2016 22:28:00 EST How to burn more calories on the job http://www.sparkpeople.com/secrets.asp?tip=48504_how_to_burn_more_calories_on_the_job I work retail so I am walking constantly on my 5 hour shifts. To get more effective cardio I do interval bursts of race walking when I walk from one part of the store to another. When I clean, I vacuum or mop as fast as I can and still do a good job. When moving clothes to put away I take as many as I can at a time. I lift the boxes of new shipment and carry them to where I need to work on them. Sometimes business is slow, so in addition to folding or straightening clothes I do figure 8's ar... Sat, 24 Sep 2016 23:53:00 EST 10 Ways to Find Time for Exercise http://www.sparkpeople.com/secrets.asp?tip=48500_10_ways_to_find_time_for_exercise 10 Ways to Find Time for Exercise<br>Busting the #1 Exercise Excuse: Lack of Time<br><br> By Jennipher Walters, Certified Personal Trainer and Fitness Instructor<br> <img src="http://photosaws.sparkpeople.com/guid/758eb4c6-3779-4737-91bd-595342c1d4fa.jpg"><br>What's the No. 1 excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than ... Sat, 24 Sep 2016 14:55:00 EST Joined a challenge group http://www.sparkpeople.com/secrets.asp?tip=48495_joined_a_challenge_group So a friend of mine invited me to a challenge group on FB. The group is a 10000 step a day challenge. I have a fit bit so I thought I would give it a whirl. <br> The first month I was a lurker. I joined, I would get the notifications but I really have not put the 100 percent effort in. Then I charged my fit bit. Ok I know I am not the only one that does this, you have the fit bit but not necessarily use it faithfully. I started reaching for that 10000 steps. I found my habits. I wal... Sat, 24 Sep 2016 08:27:00 EST Planking for Beginners http://www.sparkpeople.com/secrets.asp?tip=48481_planking_for_beginners Planking for Beginners<br><br><br>Exercise is one of the core pillars of optimal health. It is an essential tool in your arsenal of lifestyle choices if you want to reduce or eliminate medication, improve your strength and flexibility or enjoy your everyday life with more energy and vitality.<br><br>It is relatively impossible to achieve optimal health without exercise. Your body was designed for movement and it's never too late to get started. No matter how old you are or how out of shape yo... Fri, 23 Sep 2016 11:30:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48476_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Fri, 23 Sep 2016 08:50:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48443_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Wed, 21 Sep 2016 08:03:00 EST Just 10 miniutes of cardio per day http://www.sparkpeople.com/secrets.asp?tip=48441_just_10_miniutes_of_cardio_per_day I make a goal of doing at least 10 minutes of cardio per day. With a goal so attainable I'm able to keep my streak going for a long, long, long time. On days when I have the time I do a longer session of cardio and reap the stress-reduction benefits of more exercise, plus I can eat more that day! I like to go walking/running outside when the weather cooperates, so that means that I usually will hit the pavement during spring, summer and fall. Winter means icy roads so I usually get on eit... Wed, 21 Sep 2016 06:12:00 EST Finding an exercise program that works for you http://www.sparkpeople.com/secrets.asp?tip=48427_finding_an_exercise_program_that_works_for_you I was never an athletic person. I didn't do sports, dance, cheerleading, or anything active as a child. I thought I was getting a fair amount of exercise by walking 4 miles a day/4 days a week. It wasn't until my niece brought me to Orange Theory Fitness to try a free class, that I found my niche. <br><br>For those who don't know what Orange Theory Fitness is, it's a type of circuit training workout where you spend time on a rowing machine, a treadmill, and in the weight room using weigh... Tue, 20 Sep 2016 10:36:00 EST Bored With Your Exercise Routine? Try Yoga http://www.sparkpeople.com/secrets.asp?tip=48418_bored_with_your_exercise_routine_try_yoga Cautions<br><br>While yoga is right for just about anyone, there are some medical conditions that may limit what you can do. "Yoga practice often includes back bends and forward bends, so if you currently have an acute back injury, some positions might aggravate your symptoms. You should consult a medical specialist before initiating yoga practice," Senicola explains.<br><br>If you are new to yoga, or you have an injury or a medical condition that may limit your movement, be sure to tell yo... Mon, 19 Sep 2016 22:32:00 EST How to learn to hike, dos and don't http://www.sparkpeople.com/secrets.asp?tip=48398_how_to_learn_to_hike_dos_and_dont First you need the right hiking shoes and socks. This is essential to successful hiking. I paid a pretty penny and got a good pair of ankle guard hiking shoes with wick resistant socks. <br>This keeps my feet dry and protected from the elements and keeps me from twisting an ankle. I hike cross country so there are a lot of holes and ridges to cross and safety is my main motto.<br><br>Do bring a dog or friend or both and a big stick is helpful too. <br><br>Don't hike at night even if you ... Mon, 19 Sep 2016 02:27:00 EST Bored With Your Exercise Routine? Try Yoga http://www.sparkpeople.com/secrets.asp?tip=48393_bored_with_your_exercise_routine_try_yoga Yoga can help boost bone strength and improve balance and flexibility.<br><br>There are several types of yoga. Some advanced classes involve a flow of poses (moving from one pose directly into another) that can make for a good workout, but Senicola recommends beginners start with a class in Iyengar yoga, named after B.K.S. Iyengar, a famous yoga instructor from India.<br><br>"There is no flow in Iyengar yoga, so you're not likely to sweat initially," says Senicola. "Positions are clearly de... Sun, 18 Sep 2016 21:26:00 EST Bored With Your Exercise Routine? Try Yoga http://www.sparkpeople.com/secrets.asp?tip=48379_bored_with_your_exercise_routine_try_yoga Yoga can help boost bone strength and improve balance and flexibility.<br><br>If your exercise regimen needs some new life, consider an activity that helps improve strength, flexibility, and balance while also relieving stress. Yoga is an option for most people, because a routine can be specifically matched to your age, fitness level, and overall health.<br><br>And if you're not especially active now, recovering from surgery, or coping with an illness, you can still start a yoga program, say... Sat, 17 Sep 2016 21:45:00 EST Exercises for Seniors http://www.sparkpeople.com/secrets.asp?tip=48359_exercises_for_seniors <br>Exercises for seniors will aid in maintaining a good posture. Posture is especially important in older people as muscles on the front of the chest and hips often become tight and pull us forward. That is why some develop a rounded back posture and tend to walk bent forward. It is necessary in order to maintain a good posture and functioning range of motion to find the balance that should exist between extensors and flexors all over the body. <br><br>A we age connective tissues become les... Fri, 16 Sep 2016 20:52:00 EST Water Aerobics for Lower Impact http://www.sparkpeople.com/secrets.asp?tip=48329_water_aerobics_for_lower_impact Water aerobics is a great alternative exercise choice of those who need lower impact options. Water aerobics can be performed by a single person or as a group. It can be impromptu or a coordinated class at your local gym or pool. Water aerobics can engage a wide range of muscle groups. Furthermore, in the heat of the summer it is a nice alternative to walking, running or bicycling outdoors. A few simple movements can really get your heart pumping, which makes water aerobics a great aerob... Thu, 15 Sep 2016 12:31:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48301_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Wed, 14 Sep 2016 05:31:00 EST Water and walking. http://www.sparkpeople.com/secrets.asp?tip=48287_water_and_walking Drinking water and walking has been the best way for me to loose weight. Because of my weight and some health problems, I'm not able to get on the floor to exercise. But I can walk and have lost weight best walking.<br> It is very hard for me to drink water. Never have been a good water drinker. A dear friend, Stress80 gave me some of the water flavors and now it is so much easier to drink water. As the weather gets colder, walking inside will be the way to go. <br> Another thing I h... Tue, 13 Sep 2016 10:18:00 EST Fitbit Wrist Placement http://www.sparkpeople.com/secrets.asp?tip=48264_fitbit_wrist_placement I've just walked 2.5 miles pushing a stroller up and down hills and my fitbit shows I took 4 steps and no minutes logged! I've just worked my fanny off cleaning the house - mopping, dusting, vacuuming, etc. but my fitbit doesn't log the minutes or track an accurate number of steps! Holy cow! I'm frustrated! <em>198</em> What's a woman to do? I added a pedometer app but that only works if I'm wearing clothes that allow me to keep my phone near my thigh and sometimes I miss phone calls tryin... Mon, 12 Sep 2016 01:07:00 EST My Treadmill Secret http://www.sparkpeople.com/secrets.asp?tip=48237_my_treadmill_secret I have this little secret that I tell everyone that will listen---wait does that mean it is not really a secret? <em>198</em> <br><br>Anyway--this little trick keeps me on the treadmill and has made it anything but a dreadmill for the 11 years or so that I have owned it.<br><br>First this, I named my treadmill, but I'll tell you the name in a bit.<br><br>Like many others, I watch DVD's or stream while treading. But not just any movies/shows. I watch action/spy/conspiracy/blackops/cop sh... Sat, 10 Sep 2016 19:48:00 EST My Treadmill Secret http://www.sparkpeople.com/secrets.asp?tip=48236_my_treadmill_secret I have this little secret that I tell everyone that will listen---wait does that mean it is not really a secret? <em>198</em> <br><br>Anyway--this little trick keeps me on the treadmill and has made it anything but a dreadmill for the 11 years or so that I have owned it.<br><br>First this, I named my treadmill, but I'll tell you the name in a bit.<br><br>Like many others, I watch DVD's or stream while treading. But not just any movies/shows. I watch action/spy/conspiracy/blackops/cop sh... Sat, 10 Sep 2016 19:48:00 EST Getting Started...Cooking and Ease on In http://www.sparkpeople.com/secrets.asp?tip=48209_getting_startedcooking_and_ease_on_in Well now your here and take just a little word of advice.. Don't try to get er done all in a few months.. I would have had to hitch a ride back so I had to get started Somewhere.. Anyway is better than not doing nothing.. So I had to go to the begging... You have to start at the first and for me and my aliments it was Chair Exercises.. Yes.. some I had to find on Spark People but others I used youtube and from doing five minutes to ten minutes I got at least three times a day.. you have to st... Fri, 9 Sep 2016 13:26:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48177_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Thu, 8 Sep 2016 00:16:00 EST 7 simple ways to get rid of belly fat while sitting on a chair at office or home http://www.sparkpeople.com/secrets.asp?tip=48168_7_simple_ways_to_get_rid_of_belly_fat_while_sitting_on_a_chair_at_office_or_home 7 Simple Ways To Get Rid of Belly Fat While Sitting On Chair At Office or Home.<br><br><br><br>Working 9 to 5 doesn’t have to mean sacrificing fitness. Here are some power-packed chair exercises for full body workouts that can help you control your weight without even going to gym.<br>1. CHAIR CRUNCHES<br><br>070513chair<br>Sit toward the edge of your chair. Your fingers should face the ground.<br>Lean backward until you feel your core engaged (even if you don’t, just lean back a few inches).... Wed, 7 Sep 2016 17:36:00 EST Cardio - Exercise - Diet http://www.sparkpeople.com/secrets.asp?tip=48162_cardio_exercise_diet Vary your cardiovascular routine each day to four to five different cardiovascular exercises per workout for five minutes each exercise for a total of twenty to twenty-five minutes per cardiovascular workout. Varying your cardiovascular workout each day will help increase your heart rate due to different muscle groups and exercises being performed. It will also give you a variety instead of doing the same cardiovascular /routine over and over again each day. <br> In addition, to your ca... Wed, 7 Sep 2016 10:45:00 EST Richard Simmons Tapes http://www.sparkpeople.com/secrets.asp?tip=48160_richard_simmons_tapes Richard Simmons tapes keep me going!! He is so cute and motivational, always tells me that he believes in me. The songs are fun, the fitness level can be adapted from high to low impact depending on how you are feeling. There are so many different tapes, you never get bored. Also, they are perfect to bring with you if you travel for work like I do. Love my Richard Simmons tapes!<br><br>Highest-impact tapes:<br><br>Sweatin to the Oldies 4 (songs like Proud Mary, Heat Wave, and Mony Mony reall... Wed, 7 Sep 2016 10:15:00 EST Crank Up the Music! http://www.sparkpeople.com/secrets.asp?tip=48142_crank_up_the_music When I crank up the music, I want to get moving! <br>Moving = Burning those calories. <em>354</em> <br>I have to admit that the exercise part is the easiest for me if we're talking about walking or dancing. Even the strength training at a pump class or at home is easier with music motivation. If we had to "pay" for our extra calories by exercising first, I'd eat a lot less extra unplanned food. <br><br>When I first started my weight journey, I was a real couch potato - no walking, no gym, j... Tue, 6 Sep 2016 17:15:00 EST Making Myself MOVE! http://www.sparkpeople.com/secrets.asp?tip=48052_making_myself_move I've often told my WW friends that I hate exercise. I'm basically just lazy! I have to FORCE myself to get up and go. Luckily, now that I'm caring for my grandkids, a 4 yr old and a 3 month old (with another one joining one day a week beginning next week), there's not a lot of down time during the day, so I generally get a good 4000+ steps in just with "life". BUT, when the kids go home I know I need to get out and go, even though all I want to do is crash. Today I took the kids out for ... Thu, 1 Sep 2016 20:51:00 EST Healthy Elimination like Clockwork each morning http://www.sparkpeople.com/secrets.asp?tip=48051_healthy_elimination_like_clockwork_each_morning Wouldn't it be great to awaken refreshed every morning and know you are going to be successful with your morning elimination routine before you weigh yourself and before you shower? Well here's what I discovered when I injured my back last September and went to my chiropractor. He said simple do this 60 second routine every morning while still in bed and your back is warm still from sleep. <br><br>So I did as he suggested and was pleasantly surprised with the results. Now every morning as I ... Thu, 1 Sep 2016 20:48:00 EST What Happens to Your Body When You Exercise? http://www.sparkpeople.com/secrets.asp?tip=48042_what_happens_to_your_body_when_you_exercise What Happens to Your Body When You Exercise?<br><br><br>Whether the glitch is a change in your work schedule, a family crisis, or an injury that keeps you out of the gym for a while, there are things you can do to minimize loss of your hard-earned physical conditioning.<br><br>Even with the best of intentions, we all have times when life gets in the way of sticking with our fitness routines. Sometimes, it's just a temporary dip in motivation that gets in the way, in which case there are strat... Thu, 1 Sep 2016 11:09:00 EST Best exercise for knee pain? http://www.sparkpeople.com/secrets.asp?tip=48041_best_exercise_for_knee_pain Approximately 27 million adult Americans in 2005 suffered from knee pain due to osteoarthritis, as reported by the Centers for Disease Control and Prevention. Engaging in physical workout is known to relieve arthritic symptoms. Aside from walking, which is a type of low-impact exercise, people with knee pain can also do water exercises, such as swimming and water aerobics.<br><br>What are some good knee exercises for arthritis?<br><br>Knee exercises for arthritis include the half-squat, the l... Thu, 1 Sep 2016 10:53:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=48038_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Thu, 1 Sep 2016 08:41:00 EST Swimming is my JAM! http://www.sparkpeople.com/secrets.asp?tip=48032_swimming_is_my_jam Swimming helps me exercise without hurting my joints. I have arthritis and swimming is the best. I particularly like deep water aquacize as you do not touch the bottom and it is non-weight bearing exercise. I also like the feeling that your stress just floats away in the water! I also like the exercise cycle and the rowing machine and the elliptical trainer as non weight bearing devices but my absolute favourite hands and fins down is s <em>43</em> wimming. <br><br>You don't even have... Thu, 1 Sep 2016 02:05:00 EST Make it Fun http://www.sparkpeople.com/secrets.asp?tip=48027_make_it_fun I joined a gym and had a very hard time getting up the motivation to go and just walk on the tread mill. When my nephew moved in he brought with him his WII down with him. Well turn out that in WII Resort Sports the table tennis game beats just continuously walking over and over hands down. I actually have to set my timer on my phone so that I don't over do it. It is easy to just get caught up in the "game" and before you know it you are unable to move your arm...lol.<br><br>Today there are m... Wed, 31 Aug 2016 21:22:00 EST The Best Waist Trimming Exercise Without Any Equipment http://www.sparkpeople.com/secrets.asp?tip=48021_the_best_waist_trimming_exercise_without_any_equipment You’re not alone in wanting to trim your waistline. It’s especially important to keep your waistline slim and trim because visceral fat, the fat found deep within your belly, is particularly harmful to your health. Fortunately, you can slim your waistline without expensive gym equipment or infomercial abdominal exercise gadgets. The key is building strength in your core and melting away body fat with the right aerobic exercises.<br><br>Steady-State Jogging<br>The tried-and-true method of usin... Wed, 31 Aug 2016 13:05:00 EST If You Can't Do An Exercise - Modify http://www.sparkpeople.com/secrets.asp?tip=48006_if_you_cant_do_an_exercise_modify I'm an expert on modifying exercise to work for me.<br><br>I have rheumatoid autoimmune disease, osteoarthritis, tendonitis in my shoulders and costochondritis. All of these physical ailments affect most if not all of my joints.<br><br>The point is to try to do an exercise and if it doesn't work for you, adjust as necessary. <br><br>Sometimes, there is really nothing you can do to make it work for you but for those rare occurrences, I just do another exercise entirely that targets the same ... Tue, 30 Aug 2016 18:50:00 EST my daily motivation http://www.sparkpeople.com/secrets.asp?tip=47978_my_daily_motivation So I have found it very difficult to stay motivated, I don't have money to join a gym, buy fitbit ya know all that stuff...well hers my secret!! I downloaded fitbit free to my phone and it let me add friends, join challenges and keeps up with my steps, my water, my calories, plus additional exercises. I just put my phone in my pocket and go I also am planning on buying an arm holder for my phone. I also saved up the money to by a recumbent bike ($136) , I bought a yoga mat, 2-3 lb hand weight... Mon, 29 Aug 2016 11:20:00 EST Weights and Finding My Inner Beast! http://www.sparkpeople.com/secrets.asp?tip=47963_weights_and_finding_my_inner_beast I love cardio - so I do it a lot. I love to swim so swimming laps every day has become pretty much my "go to" form of exercise. But not so much the weights. I think part of it is not fully understanding what I need to be doing, and that can be dangerous, too. I've started researching more about weights and weight machines so I know what I'm doing and I'm doing it right. SO IMPORTANT. The other problem though - is that I find it boring. Cardio? Easy. Most of it I can do with music, w... Sun, 28 Aug 2016 18:08:00 EST Don't be efficient http://www.sparkpeople.com/secrets.asp?tip=47934_dont_be_efficient Don't be efficient when doing chores whether at home or at work. Look for ways to take some extra steps. If you are going to the grocery store, use the first parking space you find, don't circle around looking for one farther away. Once you get it there, don't shop by getting everything from one area at a time (OK, I get all the frozen stuff last, you can't be ridiculous about this). My store often has "5 for 5" and similar sales, I will walk around looking for items on that sales list, then ... Sat, 27 Aug 2016 07:37:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=47919_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br><br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block.... Fri, 26 Aug 2016 10:15:00 EST A Beginner’s Guide to Yoga http://www.sparkpeople.com/secrets.asp?tip=47910_a_beginners_guide_to_yoga For beginners or non-yogis, the prospect of starting a yoga practice can be quite overwhelming. It can feel like breaking into yoga is very hard, especially if you’ve seen complicated poses posted on Instagram. However intimidating it can be, the wonderful thing about yoga is that it really can look like whatever you want it to and whatever your body will allow it to be. Yoga is a very individual practice. Sure, in any class there are poses in a flow that you may be instructed to follow, but ... Thu, 25 Aug 2016 21:31:00 EST The Secret Fun of Activity! http://www.sparkpeople.com/secrets.asp?tip=47818_the_secret_fun_of_activity Hi, <br>I am a person who loves to work out! Most of the time. But I am a very busy mom of 5, with one still home part time and the other 3 younger still growing and homeschooling.<br>We love to just be active!<br>What does that mean?<br>My secret is that it HAS to be FUN or it won't last. Then you'll feel guilty, add pressure on yourself and probably berate yourself as well. I know, I have.<br>So I walk my dogs...uh, they are really big dogs, Great Pyrenees and so it is a great walk. I ... Sun, 21 Aug 2016 11:48:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47811_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Sun, 21 Aug 2016 00:57:00 EST excercising daily without hesitation http://www.sparkpeople.com/secrets.asp?tip=47805_excercising_daily_without_hesitation I set my alarm everyday for 6:30 Am., when my alarm goes off I do not allow myself to lay in bed. I immediately get up and get dressed, this helps me to not talk myself out of working out. I do not give myself the time or the chance. Works great. I have worked out every morning and evening without hesitation. Once you start doing to this for awhile then you don't want to miss! I pray first thing while walking in the Am. I tell God what I am grateful for, everything I can think of, be the weat... Sat, 20 Aug 2016 20:28:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=47769_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Fri, 19 Aug 2016 06:37:00 EST The Conference Room Walking Track http://www.sparkpeople.com/secrets.asp?tip=47720_the_conference_room_walking_track I work from a remote office and I often have to call in for conference calls and meetings. We call it "sitting on the table". Most of the time I spend listening, but it has to be active listening, so I can catch the important points of the speaker. I can't risk getting side-tracked by surfing the Web or something like that. I know that is what a lot of remote workers do, but I need to be present if I am to be an effective team member. But there's nothing that says I can't "multi-task" with l... Wed, 17 Aug 2016 15:23:00 EST I Am Going To HIIT It http://www.sparkpeople.com/secrets.asp?tip=47716_i_am_going_to_hiit_it I love the HIIT workouts but as I get older I have to know my limitations on each exercise. Grant it I can still move and grove with the best of them but now I have a shoulder / muscle injury from trying to do an ackward dance move from my upper body.<br><br>Read below what the expert say about HIIT, the possible injuries and prevention of such injuries. This is an exert from a Spark article about the possible injuries, prevention and treatment. Read on:<br> <br>HIIT <br><br>Most common injur... Wed, 17 Aug 2016 11:40:00 EST Exercise and keep health habits http://www.sparkpeople.com/secrets.asp?tip=47702_exercise_and_keep_health_habits The more active you are, the better.. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.<br><br>Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.<br><br>If you're busy, try short bursts of activity throughout the day. Walk and stretch more of... Tue, 16 Aug 2016 19:03:00 EST Stepping to Greatness! http://www.sparkpeople.com/secrets.asp?tip=47696_stepping_to_greatness A little contraption called the FitBit, saved my life. After a brief health scare, my doctor prescribed 10,000 steps a day. Since that time, I have worked my way up to an average of 12,000 steps per day! And the weight is melting away, slowly but surely. <br><br>The thing I love about FitBit is the community of support, and the challenge to become better day by day! I have been invited by other FitBit friends to challenges such as Workweek Hustle, and Goal Day, which really push me to get fit... Tue, 16 Aug 2016 16:02:00 EST An excuse for every occasion. http://www.sparkpeople.com/secrets.asp?tip=47669_an_excuse_for_every_occasion I hate exercise. I do not like to sweat. I do not like gym wear, or shopping for gym wear. I do not like the smell of a gym, or the smell of sweat. Shall I go on? I truly have a million excuses to not go to the gym. To not walk, to not do much that looks like exercise. <br><br>So, instead of focusing on the "I do not likes", I have decided that the secret to my success is going to be doing each and every one of the reasons for not liking the gym/exercise. <br><br>I know that I need to be i... Mon, 15 Aug 2016 14:00:00 EST Set yourself up to win. http://www.sparkpeople.com/secrets.asp?tip=47668_set_yourself_up_to_win Set yourself up to win. Begin making exercise a part of your life by setting small, attainable exercise goals. A goal such as, "1 hour of exercise first thing everyday" is too big of a goal. It is unrealistic and unattainable and therefore, self-defeating. Set smaller goals. It is always better to exceed your goal and set yourself up to win, than to fall short of your goal and set yourself up to fail.<br><br>Ease into exercise. Remember, some is better than none at all. If you overdo exerci... Mon, 15 Aug 2016 12:43:00 EST Getting Ready to Walk With A Plan http://www.sparkpeople.com/secrets.asp?tip=47661_getting_ready_to_walk_with_a_plan When I hear the alarm at 5:30 a.m., I put on my shorts, etc. then I go into the bathroom and I put my walking shoes, as I will be sitting down....(LoL) and look at them, say something positive and put them on. SO, I am dressed. I go feed my kitty and dog, SO I AM UP, and by that time, Mylie, my dog is ready to go. If I linger, she starts to bark. So, I grab my phone, a bag for her, and go out the door. As I am walking, I put on Bishop T.D. Jakes for inspiration. And really, the thing that hel... Mon, 15 Aug 2016 10:25:00 EST NEAT = Moving More http://www.sparkpeople.com/secrets.asp?tip=47655_neat_moving_more "Moving More ... Eating Less" is my mantra and I have to keep it in front of me all the time because I can very easily become a couch potato watching TV. That's why when I heard about the Mayo Clinic's NEAT program I perked up. <br><br>Now as we know, there are two ways to burn calories - working out and/or daily living activities - and according to studies done at the Mayo Clinic, NEAT is likely more important for calorie burning than exercise for just about everyone.<br><br>NEAT stands fo... Sun, 14 Aug 2016 23:34:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47637_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Sun, 14 Aug 2016 10:10:00 EST Jessica Smith workouts!! http://www.sparkpeople.com/secrets.asp?tip=47614_jessica_smith_workouts No matter how long I've been "away" from working out, the Jessica Smith videos (tons free on YouTube, can purchase DVDs or downloads on Amazon) always feel welcoming and possible. Sure, some are harder than others, but I know I can always find something appropriate for my level of fitness or energy on any given day.<br><br>She has lots of options for types of videos: barre, kickboxing, strength training, cardio, knee-friendly, back-friendly, yoga, Pilates, step, even some pre- and post-natal ... Fri, 12 Aug 2016 15:04:00 EST Play Instead of "Doing" http://www.sparkpeople.com/secrets.asp?tip=47608_dont_do_chores_play I am only realizing it now, a couple weeks after I put my little girl cat to sleep, how much more exercise I'm getting than I use to get when my husband and I lived in our townhouse.<br><br>My remaining cat is constantly begging me to play with him; to swish the soft feather in his face so he can chase and pounce on it. To do that, I have to stop what I'm doing, usually on the computer, or reading, and get up and "do" something. While I'm up I straighten, do dishes, start or fold a load of ... Fri, 12 Aug 2016 06:42:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=47606_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Fri, 12 Aug 2016 02:01:00 EST Early to bed, early to rise...q http://www.sparkpeople.com/secrets.asp?tip=47596_early_to_bed_early_to_riseq Try getting up earlier and getting at least a short workout in before you go about your day. Research shows that people who exercise in the morning are more likely to stick with it than those who don't exercise in the morning. Too tired to get in a morning walk? A small cup of coffee will help you get moving, if you need it before you can workout. Soon, though, you shouldn't need it. Your body will adapt to getting up earlier, and your energy levels will be much better!<br><br>Now, you don't ... Thu, 11 Aug 2016 16:54:00 EST FitBit 10K Steps a Day http://www.sparkpeople.com/secrets.asp?tip=47595_fitbit_10k_steps_a_day Want get moving more each day. Set goal of 10,000 steps a day. I compete regularly with family who also have FitBits. Keeps it fun and it does motivate me. <br><br>I find I can usually get 5,000 in no problem. 10,000 is a challenge. My friends get me through. Peer pressure!! The competition factor has gotten me out late at night, getting my last few steps in before I head to bed. Hate doing it, but this does make it more fun! <br><br>Hoping to eventually get to where I am getting daily wa... Thu, 11 Aug 2016 16:33:00 EST HIIT Workouts - Beachbody http://www.sparkpeople.com/secrets.asp?tip=47592_hiit_workouts_beachbody I've made a big transition from being relatively sedentary to running on the treadmill, to running a half marathon, to gaining back the weight. I used to absolutely hate running and it took me a while to get into it but I loved it when I started. I lost some weight but it kind of piled back on pretty easily. When I started the HIIT workouts through Beachbody, I started to get abs I never had before and my body started looking amazing again. My fiancé even commented on my body! Although my sca... Thu, 11 Aug 2016 12:01:00 EST Exercising for Leg Pain http://www.sparkpeople.com/secrets.asp?tip=47585_exercising_for_leg_pain What are the best leg exercises for knee pain? It's such a common question and over many years, working with hundreds of patients, I’ve pulled together a selection of mid-level exercises that I have found work well for all sorts of knee pain. <br><br>Here you will find some of the best leg exercises incorporating strengthening, balance and stretching exercises. Muscles can get weak and tight over time, or after an injury without us really noticing. When this happens, it changes the way the k... Thu, 11 Aug 2016 08:03:00 EST A Few Ways to Boost Your Metabolsim http://www.sparkpeople.com/secrets.asp?tip=47574_a_few_ways_to_boost_your_metabolsim Power Up With Proteins<br><br>Since protein has a high thermic effect, your body will burn more calories to digest it. Score! When it comes to protein, Amanda Carlson-Phillips, vice president of nutrition and research for Core Performance, recommends including a lean protein source in every meal.<br><br>"Eating five to six mini meals per day and including a lean protein source such as low-fat cheese, beans, chicken, fish, or peanut butter on every plate is a great way to rev your metabolism a... Wed, 10 Aug 2016 18:08:00 EST Will 10,000 Steps a Day Make You Fit? http://www.sparkpeople.com/secrets.asp?tip=47569_will_10000_steps_a_day_make_you_fit Will 10,000 Steps a Day Make You Fit?<br><br><br>Wearable devices that monitor physical well-being and fitness are incredibly popular. The number sold is expected to increase from 17.7 million in 2014 to more than 40 million this year.1<br><br>Personally, I use the Jawbone UP24 and have found it very useful for keeping track of my daily steps and sleep patterns. Most of these devices come set with a default goal of 10,000 steps a day, which is a number commonly associated with a basic or mode... Wed, 10 Aug 2016 09:52:00 EST Walk Everywhere you can! http://www.sparkpeople.com/secrets.asp?tip=47561_walk_everywhere_you_can I have fallen in love with walking!<br><br>When I first started, I had gained enough weight that it was adversely affected a seriously degenerated spinal condition I have....and it was very painful and very difficult.<br><br>Sweat would also just pour off me! But I kept it up - my brother has lost a lot of weight with the same type of back condition, and he promised me it would get better - just keep going!<br><br>So I kept going. Then I began to find more opportunities to walk. And there ... Tue, 9 Aug 2016 18:09:00 EST Eat less food (calories in), work out more (Calories burned) http://www.sparkpeople.com/secrets.asp?tip=47541_eat_less_food_calories_in_work_out_more_calories_burned Stop half ass-ing the workouts, go at it hard for a solid hour to hour and one half. When finished, you should look like you came out of a pool, no matter what you do. Forget having the latest gadgets to monitor your activity. Go old-school and earn it. If you are retired, wasting away time and life in make-work activities that you have always wanted to do, trying to convince everyone that you are so, so happy; then really become a no kidding expert at the fitness and life maintenance and ... Mon, 8 Aug 2016 21:39:00 EST My Newest Fitness Favorite http://www.sparkpeople.com/secrets.asp?tip=47539_my_newest_fitness_favorite Recently I made a challenge to get in some fitness training. I knew if I was challenged and had someone to answer to I would be motivated to meet the challenge. A team member had made the challenge to herself and posted it on our team page. The challenge was to do at least 20 minutes or more strength training at least two time weekly for the month of August. I let her know I was joining the challenge and asked other team members to join also.<br><br>My first three workouts were Spark Peo... Mon, 8 Aug 2016 20:55:00 EST 5 Foam Rolling Mistakes to Avoid http://www.sparkpeople.com/secrets.asp?tip=47527_5_foam_rolling_mistakes_to_avoid 5 Foam Rolling Mistakes to Avoid<br><br>Foam rollers are inexpensive, easy to use and take up little space, so it’s no wonder they’re now popular in health clubs, physical therapists’ offices, and home gyms. What’s more, they’re incredibly effective for working out "knots" or trigger points in your muscles.<br><br>Foam rollers are often used by therapists and athletes to mimic myofascial release treatments, which are typically used to help reduce muscle immobility and pain.<br><br>Its benefit... Mon, 8 Aug 2016 09:46:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47514_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Sun, 7 Aug 2016 08:12:00 EST Exercising for Lower Back Pain http://www.sparkpeople.com/secrets.asp?tip=47465_exercising_for_lower_back_pain A Marathon of Sitting Leads to Low Back Pain<br><br>Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal.<br><br> Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television... Thu, 4 Aug 2016 06:39:00 EST Love your workout http://www.sparkpeople.com/secrets.asp?tip=47430_love_your_workout This is what works for me:<br><br>Choose an exercise you love or you won't stick to it, it will become a chore. It is more expensive to go to a gym that is 'cheaper' if you never show up. Go to a gym that is convenient to either your home or your job, you can go right from work then have the added bonus of avoiding rush hour for the ride home. <br><br>Find someone to workout with, it motivates you to show up more often. Get up and go without thinking about it too much, just get into your work... Tue, 2 Aug 2016 08:28:00 EST Use your lunchtime for some exercise http://www.sparkpeople.com/secrets.asp?tip=47413_use_your_lunchtime_for_some_exercise I usually take a full hour for lunch. I spend 20 minutes eating so I'm sure that my app-a-stat catches up with my hunger. Appetites are not fulfilled from your meal for at least 20 minutes. <br><br>Then for the last 40 minutes I take the fastest walk I can. I am so lucky that my work building is right near the San Francisco Bay and we have walking trails we can access right near my building. I've blogged about that a few times. I love my daily walk and I usually can get up to 15 minute miles.... Mon, 1 Aug 2016 15:22:00 EST 15 Minutes a Day with Betty Rocker! http://www.sparkpeople.com/secrets.asp?tip=47405_15_minutes_a_day Work out only 15 minutes a day using the 30 day challenge on MakeFatCryChallenge.com with Betty Rocker for FREE! <br><br>*At first I thought this was another gimmick and not actually FREE, but as I filled out the website form and kept reading, I realized it TRULY IS FREE! (You never put in a credit card or anything! - She does offer her nutrition plan, but you DO NOT have to do it at all! - I haven't done it because I focused on my NUTRITION first before starting this workout regime - I think... Mon, 1 Aug 2016 09:46:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47403_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Mon, 1 Aug 2016 08:27:00 EST How to get more cardio into your daily routine http://www.sparkpeople.com/secrets.asp?tip=47402_how_to_get_more_cardio_into_your_daily_routine We have to keep moving to stay healthy and one of the fastest ways to die early is to become a couch potato. We know cardio is important, but how can we add more to our all ready busy lives? <br><br>Exercise is a key contributor to health and happiness: Beyond triggering that runner's high, it's associated with a higher quality of life, improved health, and a better mood. But even if your day is "crazy busy," there are still ways to get sneak some cardio into your routine. <br><br>Moving mor... Mon, 1 Aug 2016 08:04:00 EST Quick Exercises to Work Love Handles http://www.sparkpeople.com/secrets.asp?tip=47401_quick_exercise_to_work_love_handles Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.<br><br... Mon, 1 Aug 2016 06:37:00 EST Push yourself hard! http://www.sparkpeople.com/secrets.asp?tip=47359_push_yourself_hard I started back on spark people and to the gym at the beginning of the year. Quickly I caught on to the fact that your body gets used to the exercise you do. Before I knew it, I was bored but also not being challenged and not seeing results. By changing the type of exercise you do your body has to work harder and burns more calories.<br><br>For cardio, I started with the elliptical and moved on to the treadmill and then the rowing machine or a group class. In a few weeks I will change to so... Fri, 29 Jul 2016 21:27:00 EST Revisit old hiking Trails! http://www.sparkpeople.com/secrets.asp?tip=47352_revisit_old_hiking_trails Do you hike? Take the time to revisit favorite spots! <br>I found a place that I love to hike to, and have visited it probably a dozen times. Three times, I've spent the night there This most favorite places to both be at and to volunteer at is the Carter Notch Hut. The cabin is older, but full of hiking experiences. <br> <img src="http://photosaws.sparkpeople.com/guid/20e7c677-c938-4c35-8bc2-0e3f41e0b20b.JPG"><br>The photos on the walls tell many stories. Everything about the hut make... Fri, 29 Jul 2016 13:41:00 EST Make a difference with Taebo http://www.sparkpeople.com/secrets.asp?tip=47347_make_a_difference_with_taebo In less than 3 months I lost 5 inches on my hips doing Taebo!!! The taebo workouts are not difficult but have fantastic results. I'm motivated to keep at it, doing Taebo at least 3-4 days a week working out 30-50 minutes. <br>I am 64 years old and feel like I'm 34 years old. My knees don't hurt any more. Taebo (Billy Blanks) has really helped my body.<br> I go to YouTube to find a Taebo exercise or I go to Vimeo. I'm motivated, excited and ready to keep going. To top it off I've lost 12... Fri, 29 Jul 2016 10:36:00 EST Create Your Own Boot Camp! http://www.sparkpeople.com/secrets.asp?tip=47330_create_your_own_boot_camp This summer I have decided to make my health a priority. I have created my own boot camp workout program.. I include a morning, noontime and evening workout. I also have extras for the weekend. Part one is the exercise which is listed here. Another day I will write in depth about the food. Here is what my program looks like:<br>EXERCISE<br>1. Rise and SHINE! Every morning at 6 am, I either go out for a run or a bike ride. I alternate between the two, giving myself an occasional day o... Thu, 28 Jul 2016 05:54:00 EST Create Your Own Boot Camp! http://www.sparkpeople.com/secrets.asp?tip=47329_create_your_own_boot_camp This summer I have decided to make my health a priority. I have created my own boot camp workout program.. I include a morning, noontime and evening workout. I also have extras for the weekend. Part one is the exercise which is listed here. Another day I will write in depth about the food. Here is what my program looks like:<br>EXERCISE<br>1. Rise and SHINE! Every morning at 6 am, I either go out for a run or a bike ride. I alternate between the two, giving myself an occasional day o... Thu, 28 Jul 2016 05:49:00 EST Do What You Love! http://www.sparkpeople.com/secrets.asp?tip=47324_do_what_you_love <img src="http://photosaws.sparkpeople.com/guid/35ca2ed9-a3d5-4e77-8dfd-c8289c5f179b.jpg"><br><br>I've tried all different kinds of exercises over the years. One thing I've learned is that other than a a treadmill and weights, I am not a gadget or equipment person (it took me an ab rocker, ab roller, a gazelle, an elliptical, and more to figure that out lol). If you HATE your exercise routine, you won't stick with it long term. <br><br>Find something that you enjoy and can get excited about!... Wed, 27 Jul 2016 16:35:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47291_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 26 Jul 2016 01:24:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=47251_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Sun, 24 Jul 2016 08:46:00 EST Squats: 8 Reasons to Do This Misunderstood Exercise http://www.sparkpeople.com/secrets.asp?tip=47240_squats_8_reasons_to_do_this_misunderstood_exercise Squats: 8 Reasons to Do This Misunderstood Exercise<br><br><br>If you're looking for a powerful way to boost your overall fitness and get some serious results -- fast -- from your workout routine, look no further than performing squatting exercises.<br><br>This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere.<br><br>More importantly, although squats are often regarded as "le... Sat, 23 Jul 2016 12:24:00 EST 12 Stay-Fresh Tips for Packing Workout Clothes http://www.sparkpeople.com/secrets.asp?tip=47215_12_stayfresh_tips_for_packing_workout_clothes 12 Stay-Fresh Tips for Packing Workout Clothes<br>Because Sundresses & Stinky Sneakers Don’t Mix<br><br> By Melissa Rudy, Health & Fitness Journalist<br> <img src="http://photosaws.sparkpeople.com/guid/97c117aa-450a-4a95-8b4a-4db34d677581.png"><br>Whether it’s a business trip or a family vacation, travel has a way of throwing a wrench into even the best of exercise intentions. But if you can maintain your fitness regimen on the road, you’ll find it much easier to stay on track when you’re ba... Fri, 22 Jul 2016 11:26:00 EST Tried and True Ten Minutes to a New You!!! http://www.sparkpeople.com/secrets.asp?tip=47213_tried_and_true_ten_minutes_to_a_new_you Just a reminder that you can have great success with exercise, even in 10 minute increments... the secret is to make those 10 minute increments frequent and as intense as you can!!! For example, when you get up in the morning, force yourself to do a brisk ten minute warm up activity, such as speed walking or some other flexibility activity!! This helps wake your body up and gets the blood and metabolism going!! Throughout the day, I try to work in 10 minutes of walking each and every hour... Fri, 22 Jul 2016 11:15:00 EST 6 Beginner Ab Exercises http://www.sparkpeople.com/secrets.asp?tip=47208_6_beginner_ab_exercises 1. Bird-Dog Crunch<br>Targets: Abs, hamstrings, glutes and shoulders<br> Stronger abs don’t develop overnight — you’ll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and exte... Fri, 22 Jul 2016 06:29:00 EST Exercise - do not let yourself make excuses http://www.sparkpeople.com/secrets.asp?tip=47205_exercise_do_not_let_yourself_make_excuses The importance of exercise can't be overlooked. I don't think it has to be anything drastic just consistent. I'm a firm believer in plain old walking. It is easy on the joints and I get some great results.<br><br>Just do it, as they say. You may not want to, it is hot out, you're tired..............just go do it. I've fought with myself, but now after 6 months of almost daily walking I'm sort of addicted to it. It is my time to relax, unwind, think or listen to music. Sometimes I walk ... Fri, 22 Jul 2016 00:35:00 EST Walking away the pounds http://www.sparkpeople.com/secrets.asp?tip=47203_walking_away_the_pounds I have been trying to walk 4-5 miles a day and reallly think it helps weight loss, and definitely improves my mood. Am trying to get a walking group going and when I mentioned that I walked 5 miles there was a collective groan and people started saying, no way I can't do that, don't expect me to walk that far.<br>No you can't start out walking for 5 miles but you can start with 5 minutes and then maybe 10 minutes and increase your time and mileage every week. I remember when reaching 3 mile... Thu, 21 Jul 2016 20:33:00 EST Make sure you get that workout in every day. http://www.sparkpeople.com/secrets.asp?tip=47202_make_sure_you_get_that_workout_in_every_day The first tip I have discovered along my weight loss and health improvement journey was to make sure I didn't make excuses for myself. I often would make plans to get my life healthier, but when the time came to begin, I always had some kind of excuse. There was always too much to get done, not enough hours in the day, the anemia would kick in or my knees would be giving me too many problems. Any excuse would do to make me put off my goals. <br><br>The result of my excuses was only more w... Thu, 21 Jul 2016 16:46:00 EST See Your Way to Your Goals http://www.sparkpeople.com/secrets.asp?tip=47191_see_your_way_to_your_goals Visualization: See Your Way to Your Goals<br><br> <br>By: Nancy Howard, SparkPeople Blogger <br>3/28/2009 <br><br> <img src="http://photosaws.sparkpeople.com/guid/e7ea1e59-fcea-432d-a247-55137b74dd39.jpg"><br>When I began my journey 4 years ago, I never thought too much about how long it was going to take to get to my goal. In the past whenever I gave myself a specific time frame to reach my weight loss goal, when the time drew nearer and I wasn’t remotely close, I felt discouraged and more i... Thu, 21 Jul 2016 11:36:00 EST My Workout Music Playlist http://www.sparkpeople.com/secrets.asp?tip=47179_my_24_song_workout_music_playlistover_1_12_hrs_of_music This is my personally created playlist of songs that I've purchased over the years. Having a long playlist gives me plenty of variety. I've found that every one of these songs provides a very good beat for when I exercise. I match my steps to the beat of whichever song is playing. There are enough to choose from so I never get bored. I've included the time for each of the songs. I was curious of how long it was when I put it together & as you saw in the title it's over 1 1/2 hours of music. I... Wed, 20 Jul 2016 13:14:00 EST Squeezing fitness in http://www.sparkpeople.com/secrets.asp?tip=47175_squeezing_fitness_in No, squeezing in exercise just does not work well for me. I'm always in a hurry, so parking farther away does not work. I also have a neck problem and parking further away would mean finding someone to carry my packages back to the car if I was shopping. Taking the stairs, if not in much pain, is one I do try to incorporate; but, I live in a city with mainly one story or very tall buildings. I do sometimes stand and exercise while on my computer, and I do add stationary bike riding or walking... Wed, 20 Jul 2016 11:48:00 EST Do You Need to Set Your Workout Goals Lower? http://www.sparkpeople.com/secrets.asp?tip=47164_do_you_need_to_set_your_workout_goals_lower Getting started has been my biggest enemy. Once I began an exercise I didn't mind it. Here at the Spark People site & in the Spark People book, & in the book Thinner in 30 I learned about setting small goals. Are you someone who feels overwhelmed with the idea of (and the pressure of) fitting exercise into your schedule? I've always been able to make an excuse. I'm too tired has been my biggest excuse. Commit to two days a week. But make those 2 days happen. That's what I did. I knew that I c... Tue, 19 Jul 2016 21:41:00 EST Getting the Best Burn http://www.sparkpeople.com/secrets.asp?tip=47118_getting_the_best_burn Here are a few of the basics of how to develop a strength routine, it's time to create a simple full-body program, targeting the following major muscle groups:<br><br>quads (push) and hamstrings/glutes (pull)<br>chest/shoulders/triceps (push) and back/biceps (pull)<br>core<br><br>By focusing attention on these groups, you can get a quality, full-body workout with just five exercises. <br><br>As progress comes with theroutine, I found that I needed. to add more weight and/or repetitions to in... Sun, 17 Jul 2016 19:03:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=47112_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Sun, 17 Jul 2016 11:47:00 EST How much exercise do we really need? http://www.sparkpeople.com/secrets.asp?tip=47107_how_much_exercise_do_we_really_need We can exercise in order to lose weight or we can exercise to maintain the weight we desire while still eating how we want. It's a choice. But how much exercise do we really need?<br><br>When putting together your workout routine, the first major component you need to figure out is your exercise frequency. As in, how often and how many times should you workout per week?<br><br>For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:<br><br>... Sun, 17 Jul 2016 07:40:00 EST Using the Stairs Can Take Your Fitness to New Heights http://www.sparkpeople.com/secrets.asp?tip=47097_using_the_stairs_can_take_your_fitness_to_new_heights Using the Stairs Can Take Your Fitness to New Heights<br><br><br>Your body has 360 joints. Your heart pumps 2,000 gallons of blood every day. Your body was made for movement. Unfortunately, global studies indicate you may be sitting between 7.7 and 15 waking hours each day.1<br><br>Prolonged hours in a chair may increase your risk of heart disease, diabetes, obesity, cancer, depression and a host of muscle and joint problems. Researchers are catching up with my recommendation that you sit no ... Sat, 16 Jul 2016 13:16:00 EST 5 Ways to Love Your Body http://www.sparkpeople.com/secrets.asp?tip=47094_5_ways_to_love_your_body 5 Ways to Love Your Body<br><br> By Carrie Myers Smith, Health & Exercise Expert<br> <img src="http://photosaws.sparkpeople.com/guid/10a8df09-a5cc-440f-badb-27c928b82084.jpg"><br>While many of us have an easy time showering other people with love, we find that Cupid has yet to hit us with the "body love" arrow. Don’t wait for Cupid! Begin today to start appreciating, accepting and yes, even loving your body.<br><br>Stop picking yourself apart<br>Let’s face it: No matter how close-to-perfecti... Sat, 16 Jul 2016 12:20:00 EST Exercise for Healthy Bones http://www.sparkpeople.com/secrets.asp?tip=47082_exercise_for_healthy_bones <img src="http://photosaws.sparkpeople.com/guid/82f7403f-204e-4c41-87f6-af52853f0b7e.png"><br><br>Exercise takes some motivation which is hard to come by some days. My mantra is "Just do it no matter what." If I want to be healthy, I need to exercise, cardio and strength and toning, as well as eat healthy food. I like doing the videos with Nichole here on SparkPeople. Because of my lower back problems, I do a lot of chair exercising and Nichole has done chair exercise videos for those of... Fri, 15 Jul 2016 14:28:00 EST Using the Stairs Can Take Your Fitness to New Heights http://www.sparkpeople.com/secrets.asp?tip=47078_using_the_stairs_can_take_your_fitness_to_new_heights Using the Stairs Can Take Your Fitness to New Heights<br><br>Your body has 360 joints. Your heart pumps 2,000 gallons of blood every day. Your body was made for movement. Unfortunately, global studies indicate you may be sitting between 7.7 and 15 waking hours each day.1<br><br>Prolonged hours in a chair may increase your risk of heart disease, diabetes, obesity, cancer, depression and a host of muscle and joint problems. Researchers are catching up with my recommendation that you sit no more... Fri, 15 Jul 2016 10:58:00 EST music to books http://www.sparkpeople.com/secrets.asp?tip=47060_music_to_books I been riding a recumbent bike at home because I have arthritis and I can't walk very far. Most days I can make it a block down the road before my knee collapses. I been at fall risk for a long time and just felt like I can't do anything as far as exercise is concerned to help me lose the weight. After my fall last August I had to step back a bit and slowly started riding the bike again at the beginning of the year. February I found Spark and signed up. I been riding my bike ever since. Fir... Thu, 14 Jul 2016 14:24:00 EST The Real Way to Get in Shape http://www.sparkpeople.com/secrets.asp?tip=47050_the_real_way_to_get_in_shape There are many secrets to being successful in this program. I read this article today, and it really struck me as the perfect example of what works, and what doesn't. You can read the entire article here:<br><br>goo.gl/SqB08b<br><br>Here's the secret in the article that Adam Bornstein, the author, writes about:<br><br>"I’m asked all the time about my favorite piece of advice. So here it is: Your health isn’t limited to a gym, a diet, or the image you see in the mirror. Your health is what you... Wed, 13 Jul 2016 21:50:00 EST Slip in Exercise when you can... http://www.sparkpeople.com/secrets.asp?tip=47037_slip_in_exercise_when_you_can Exercise is a really good thing for all ages.. This Country has seen a lot of Children that have became overweight just because they sit and play those games and this is not good... When I was younger at the Children's Home if we were in School.. We came home got on our play clothes and shoes and out we were... Now the TV takes place and kids today do not have imagination anymore ... So lets try to check things we can make this a family affair... We all need to get ourselves checked by your ... Wed, 13 Jul 2016 09:24:00 EST 9 Ways to Get 10,000 Steps a Day http://www.sparkpeople.com/secrets.asp?tip=47036_9_ways_to_get_10000_steps_a_day 9 Ways to Get 10,000 Steps a Day<br>Big Ways to Boost Your Daily Activity<br><br> By Nicole Nichols, Certified Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/1acc1245-bc2c-4140-b9dd-c58f10ec89e6.jpg"><br>By now you've probably heard the latest research. Sitting is even worse for our health (and fitness) than we thought. And even if you do exercise regularly, you still face health risks if you are sedentary for the rest of your day (you know, the other 23 hours you're no... Wed, 13 Jul 2016 09:11:00 EST 10 Ways to Save Money at the Gym http://www.sparkpeople.com/secrets.asp?tip=47034_10_ways_to_save_money_at_the_gym 10 Ways to Save Money at the Gym<br>Get Insider Tips from a Gym Expert!<br><br> By Jason Anderson, Certified Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/b1307ff5-5536-4449-a7d1-e9ed0383fd43.jpg"><br>Joining a gym is not a decision you should take lightly—especially since it affects your wallet. Fitness centers come in all shapes, sizes and price ranges, offering everything from basic workout equipment to upgrades like massages, tanning, and even laundry service! But ... Wed, 13 Jul 2016 09:04:00 EST High intensity workouts http://www.sparkpeople.com/secrets.asp?tip=47031_high_intensity_workouts Before starting high intensity training eat a serving of protein and complex carbohydrates about 90 minutes before. If you don't get your blood sugar up and glycogen stored in your muscles your body will release cortisol, which breaks down muscles to produce fuel for the brain. Then, eat protein, complex carbs, and fruit after the workout to quickly refuel the muscles with glycogen. Be sure to stay well hydrated. <br> High-intensity interval training involves starting at a slow pace for... Wed, 13 Jul 2016 06:36:00 EST The less you sit on your butt... http://www.sparkpeople.com/secrets.asp?tip=47013_the_less_you_site_on_your_butt the smaller it will be! It really isn't much of a secret but I have noticed that when I move less and eat the same I tend to gain weight. If I move some and eat the same, I maintain my current weight. But, (and this is where the big butt comes in) if I move more (exercise) and continue to vary the kind of movement to keep it interesting, I lose weight (fat) and gain muscle mass! <br>I took a challenge yesterday and timed myself to see how many push-ups I could do in one minute. Even thoug... Tue, 12 Jul 2016 11:31:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47011_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 12 Jul 2016 09:30:00 EST The Secrets to Achieving 10 Popular Fitness Goals http://www.sparkpeople.com/secrets.asp?tip=46984_the_secrets_to_achieving_10_popular_fitness_goals The Secrets to Achieving 10 Popular Fitness Goals<br>Ease Your Way in to These Essential Exercises<br> By Moira Lawler<br> <img src="http://photosaws.sparkpeople.com/guid/7744b46a-eaad-47a0-b38a-e0cb1280baa5.png"><br>Setting goals is step one in the journey to a healthy lifestyle. While experts have different opinions on if goals should be big or more achievable, most experts agree goal setting keeps you on track and motivated, no matter the obstacles that arise along the way.<br> <br>Whethe... Mon, 11 Jul 2016 09:54:00 EST Hello Inner Athlete http://www.sparkpeople.com/secrets.asp?tip=46981_hello_inner_athlete To find out what you are made of, you must jump well outside of your comfort zone. When I did this, I found my inner athlete. Who cares that it took 56 years...just ineffective pacing, right?! This girl has two left feet, (and two fake knees) so that is saying something. Essentially it means for all intents and purposes, I am one hot mess. Over time I finally began to realize the power that lacing up my sneaks held to transform me mentally and physically. I honestly believe that sweat is magi... Mon, 11 Jul 2016 08:14:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46963_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Sun, 10 Jul 2016 09:43:00 EST No Need to Stretch the Truth About Resistance Bands http://www.sparkpeople.com/secrets.asp?tip=46962_no_need_to_stretch_the_truth_about_resistance_bands No Need to Stretch the Truth about Resistance Bands<br>Variation, Convenience, Affordability<br><br> By Nicole Nichols, Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/f7e0094a-ec3b-4009-9c20-a5211124abe0.jpg"><br>You hear about them. You see people using them in the gym. They’re in stores, on TV, and have entire fitness classes designed around them. You think about these stretchy bands and what good (if any) they do. You want to know: What are the benefits of training w... Sun, 10 Jul 2016 09:12:00 EST Customized Music for Workouts http://www.sparkpeople.com/secrets.asp?tip=46951_customized_music_for_workouts I'm not one to stick to one particular workout routine. I get bored with the same exercise routine. I searched for music lists that would keep me motivated & although I found songs here & there I wasn't able to find a complete list that I liked. Over the years I've purchased many CDs as well as individual songs when I didn't particularly want to buy the entire collection. Music has always been important to me. Even though I haven't ever been great at it I've always loved to dance. Music+Dance... Sat, 9 Jul 2016 19:38:00 EST Walk Away the Pounds indoor http://www.sparkpeople.com/secrets.asp?tip=46948_walk_away_the_pounds_indoor I have been a fan of Leslie Sanson Walk away the pounds DVDS for a few years. Before I gained weight these helped me maintain my current weight of 145 at the time.<br><br>The key to using these dvds effectively is doing so twice a day in order to maximize your mileage count. For example in the morning I do the 2 mile walk dvd which takes 30 minutes. Then I do the 4 mile dvd after work which takes 45 minutes. That's 75 minutes of exercise and burning over 1000 calories a day.<br><br>There is a... Sat, 9 Jul 2016 16:14:00 EST 100 Reasons You Should Work Out Today http://www.sparkpeople.com/secrets.asp?tip=46937_100_reasons_you_should_work_out_today 100 Reasons You Should Work Out Today<br> <br>By: Nicole Nichols, SparkPeople Blogger <br>4/8/2013 6:00 AM4/8/2013 6:00 AM : <br> <img src="http://photosaws.sparkpeople.com/guid/fcc81323-1bab-40c3-9e05-b5046862d559.png"><br>We all have those days that we don't want to work out even though we know we should.<br><br>When you need a little motivation, look no further.<br><br>Here are 100 reasons you shouldn't skip your workout today.<br><br>Print, save, pin or "like" this post so you'll have ... Sat, 9 Jul 2016 09:07:00 EST Getting out of bed early http://www.sparkpeople.com/secrets.asp?tip=46925_getting_out_of_bed_early Getting up at 5 am to burn calories before eating breakfast it is not an easy habit to get into but once you do it makes you feel great! I do cardio on the Arch trainer (45 Minutes) and listen to Worship music..it's a great way to start the day..getting fit and worshiping God keeps me centered and gets me ready for the day ahead. <br>Burning calories on an empty stomach. Drinking water first thing. Then a good breakfast to start the day setting a standard that I am going to focus on being men... Fri, 8 Jul 2016 12:23:00 EST No More Excuses http://www.sparkpeople.com/secrets.asp?tip=46921_no_more_excuses Most of this journey is learning about yourself, admitting what you have learned and then dealing with it. <br><br>I love my walking, but I was allowing myself to make too many excuses. I said to myself, "It's raining. It's too cold. It's too hot. My husband won't let me have a treadmill." I knew they were excuses, but I allowed myself to get away with it anyway. I would argue with my husband about needing a treadmill, but I would always lose. This was just adding to my excuse list. "As long ... Fri, 8 Jul 2016 10:14:00 EST Listen to Your Friends http://www.sparkpeople.com/secrets.asp?tip=46885_listen_to_your_friends I quit smoking 5/14/16 <em>270</em> and about 2 weeks ago was talking with one of my friends at work about how I wanted to start exercising. She shared having read an article that said you don't have to do all your exercise at one time. That was 2 weeks ago and I have consistently (and I mean 6 days a week) been doing a 30 minute walk at lunch and another exercise each evening. I like to change up my evening workout so I don't get bored, so I've been switching between another walk, Zu... Thu, 7 Jul 2016 04:51:00 EST