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 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 toe and heel raises, which involve alternating between rising up on your toes and heels while in a standing position partial knee bends that require y http://www.sparkpeople.com/secrets.asp?tip=47618_toe_and_heel_raises_which_involve_alternating_between_rising_up_on_your_toes_and_heels_while_in_a_standing_position_partial_knee_bends_that_require_you_to_bend_your_knees_and_move_upward_and_downward_ ..........................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>.................................. Fri, 12 Aug 2016 20:57:00 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 Exercise to a New You http://www.sparkpeople.com/secrets.asp?tip=46861_exercise_to_a_new_you Getting enough exercise is what I needed for many reasons... When it comes to the back exercise provides the double benefit of helping problems heal more quickly and helping prevent a recurrence of the pain... I had a lot of health problems and now that I have taken off weight I have been able to ditch a lot of my medicines.. Always go and talk to your Doctor before you start a program.. I did that first .. Most exercise programs include a combination of stretching strengthening and low imp... Tue, 5 Jul 2016 22:40:00 EST Take advantage of every extra minute http://www.sparkpeople.com/secrets.asp?tip=46857_take_advantage_of_every_extra_minute There was a time when I believed I needed to set aside a big block of time to fit in exercise a few days each week. But, since establishing a few new and simple habits I realize that every extra minute can provide a place to gain strength or get in valuable steps, etc.<br><br>I need few props. In fact I can get along without any props at all. I do have some bands, a pair of five pound weights and a jump rope. I use these some of the time with video programs or on my own. But, I can walk ... Tue, 5 Jul 2016 18:39:00 EST aqua (water) zumba http://www.sparkpeople.com/secrets.asp?tip=46846_aqua_water_zumba I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ... Mon, 4 Jul 2016 22:34:00 EST aqua (water) zumba http://www.sparkpeople.com/secrets.asp?tip=46845_aqua_water_zumba I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ... Mon, 4 Jul 2016 22:34:00 EST aqua (water) zumba http://www.sparkpeople.com/secrets.asp?tip=46844_aqua_water_zumba I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ... Mon, 4 Jul 2016 22:34:00 EST aqua (water) zumba http://www.sparkpeople.com/secrets.asp?tip=46843_aqua_water_zumba I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ... Mon, 4 Jul 2016 22:34:00 EST aqua (water) zumba http://www.sparkpeople.com/secrets.asp?tip=46842_aqua_water_zumba I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ... Mon, 4 Jul 2016 22:34:00 EST How to Work out With a Bad Knee http://www.sparkpeople.com/secrets.asp?tip=46840_how_to_work_out_with_a_bad_knee As you grow older, you may experience a deterioration of your bones and muscles. For many people, the knees are one of the first joints to wear out because they are used every time you need to move from point A to point B. Knee damage can occur in younger folks as well, particularly in active and athletic youth who may experience serious knee injuries. If you have bad knees, you may feel as if exercising is no longer a valid option because of the pain or discomfort. However, with a little bit... Mon, 4 Jul 2016 20:03:00 EST Ice Home Remedies http://www.sparkpeople.com/secrets.asp?tip=46836_ice_home_remedies Ice Home Remedies<br>Ice is N-Ice<br><br> By Julie Isphording, former Olympian<br> <img src="http://photosaws.sparkpeople.com/guid/3a7375f8-48d3-4e44-8a2c-ec49f53c1cce.jpg"><br>When you're injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain.<br><br>There are so many ways to ice an injury. Over the years, I think that I hav... Mon, 4 Jul 2016 13:32:00 EST Don't Neglect the Weights! http://www.sparkpeople.com/secrets.asp?tip=46826_dont_neglect_the_weights It's true that cardio, and particularly fasted cardio, is a great fat burner. But that doesn't mean that weights should be ignored! Lifting weights makes you stronger. It does burn a few calories, which is beneficial, but it also helps to prevent muscle loss, which means that more of the weight you lose is fat. And that's the goal, really - fat loss, not weight loss. (If it was just weight, we'd just lop an arm off and be done with it!)<br><br>Weights and cardio work together to make your bod... Mon, 4 Jul 2016 06:35:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46816_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, 3 Jul 2016 14:52:00 EST Walk more each day http://www.sparkpeople.com/secrets.asp?tip=46797_walk_more_each_day New to a neighborhood? Spend 10 minutes 3 times a day just getting out and walking around. Think of the wonderful things you will see in just a short walk and think of all the calories you will burn. <em>311</em> I am doing this all the time and have lost 50 pounds so far. I have learned to love walking and walk at least one mile every day.<br><br>When I first started walking for exercise I could not walk around the block. I use to get rides every where. Now I walk most every where I go and... Sat, 2 Jul 2016 11:42:00 EST Come on Let's Sweat Work It Y'all http://www.sparkpeople.com/secrets.asp?tip=46795_come_on_lets_sweat_work_it_yall Regardless how cute I think I am I think in order to lose weight I don't want, desire nor like to sweat! Once I sweat I don't want to do floor work because I hate the sticky feel of my back on the carpet or may. But after reading a Spark article today I should be welcoming sweat. Not just for weight loss but for various reasons. Don't take my word for go read the article. For many, it's welcomed as physical proof of exertion. Whether you prefer running, spinning or hot yoga, there's just some... Sat, 2 Jul 2016 11:00:00 EST Exercise Does Make You Happy! http://www.sparkpeople.com/secrets.asp?tip=46794_exercise_does_make_you_happy Remeber in Legally Blonde where Reese Witherspoons character - Elle Woods - talked about endorphins and how people with a lot of Endorphins are happier? I'm thinking that is so right, even from the valley girl.<br><br>I'm starting to get up in the morning in time for a 30-45 minute walk (before it gets hot and muggy) and then on to water aerobics at least 5 days a week. By the time I get home, I'm actually energized and ready to face the day. Better yet, I've noticed that adopting a can-do... Sat, 2 Jul 2016 10:00:00 EST 50 miles to 50 km on 40th birthday http://www.sparkpeople.com/secrets.asp?tip=46790_50_miles_to_50_km_on_40th_birthday When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Sat, 2 Jul 2016 00:30:00 EST Easy Way to keep Track of Laps ( Swimming or Running) http://www.sparkpeople.com/secrets.asp?tip=46779_easy_way_to_keep_track_of_laps_swimming_or_running if you're like me a workout is a series of numbers: calories burned on a heart rate monitor, Paces or strokes in the case of swimming, breaths, miles whatever..it gets hard to keep track of the overall goal sometimes, Especially if you are outdoors instead of on a machine that does all this for you, or in a pool where most monitors can;t be used. <br><br>I shoot for 25 laps swimming in a hour. To keep track I went to the dollar store and bought one of those small bags of flat ceramic pebble l... Fri, 1 Jul 2016 12:24:00 EST You can do it http://www.sparkpeople.com/secrets.asp?tip=46738_you_can_do_it Pick a friend that will pick you up on down days and you can pick them up on their down days. Work outs are fun and easier with a dedicated friend. Also, find exercise that is more play orientated even for adults play is necessary it won't feel like work when its something you enjoy...... For me its any sports related exercise. If I have others around me and the goal of the exercise isn't just to exercise its easier......... I have Good Luck Everyone. Can find something thet enjoy doing exerc... Tue, 28 Jun 2016 19:02:00 EST Orangeology Theory is the Hitting Gyms http://www.sparkpeople.com/secrets.asp?tip=46735_orangeology_theory_is_the_hitting_gyms What is orange theory fitness and why should you care?<br><br>I’ll let them explain what it is. The rest will be about whether or not you should care.<br><br>Full disclosure, I have not attended a class and actually am thinking of doing this since hubs in getting back into fitness/building muscle. It’s because I've tried HIIT and I have not tried to incorporate the "dreadmill" and various workouts to feel the burn. I finally have the time to give to God myself and health. I also feel full lic... Tue, 28 Jun 2016 13:01:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46731_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, 28 Jun 2016 08:41:00 EST OK you have neglected exercise...???? http://www.sparkpeople.com/secrets.asp?tip=46705_ok_you_have_neglected_exercise OK.. Your weight got a little overboard and I wasn't looking.. I am not the only one that finds this out many of us do this each day....The first thing to take into consideration when easing back into a fitness routine is to be realistic and patient... You do not need to attend a scheduled class to start to return to a general fitness routine....walking is a great place to start.. don't discount walking as a gentle cardiovascular exercise.. At one point I started with Chair exercises and then... Sun, 26 Jun 2016 13:03:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46700_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, 26 Jun 2016 06:33:00 EST Through exercise that strengthens me http://www.sparkpeople.com/secrets.asp?tip=46675_through_exercise_tha_strengthens_me I have successfully loss inches in my legs, hips, waist and thighs. I can only conclude that it is because I am walking 30 minutes a day. Not only walking but doing HIT walking. Walking slow 1 minute and thirty second, than speed walk or jog for one minute. Doing this for thirty minutes is well worth it. I lost nine pounds and went from size twenty to a fourteen. It feels great. On other days I walk with Leslie Sansone. Her in home videos are the best and easy to follow. I think about when I... Fri, 24 Jun 2016 11:12:00 EST Share Your Progress http://www.sparkpeople.com/secrets.asp?tip=46670_share_your_progress Every night when I ride my recumbent bike, I share the mileage with my Facebook friends. It may not mean much to them (although I get a lot of likes), but it helps me stay consistent.<br> <br> I've shared with them from day one, which was 2 or 3 years ago. I went from the first few miles to my current mileage total of 17,140.<br><br> Just the act of sharing allows me to track my progress and perhaps motivate someone else to practice consistency as well. Being consistent in your exercise h... Fri, 24 Jun 2016 09:33:00 EST Pick an Excercise You Love/Get Obsessed http://www.sparkpeople.com/secrets.asp?tip=46656_pick_an_excercise_you_loveget_obsessed Pick an exercise activity that you love/get obsessed with. <br><br>In 2007, I started taking bellydance on a whim and loved it so much I haven't missed signing up for a session since (Almost 10 years now!) Admittedly, there have been some plateaus with it throughout the years when I've started to burn out a bit, but I revive myself by every now and then, as I'm standing in the room during class, taking a moment to reflect on the fact that I have the privilege of spending time in a room dancin... Thu, 23 Jun 2016 08:49:00 EST Hiking the White Ledges http://www.sparkpeople.com/secrets.asp?tip=46622_hiking_the_white_ledges My healthy secret involves finding new places to hike with a friend.<br>Monday was a hiking day! John and I started out from the White Ledges Campground, located south of Conway, NH. The weatherman promised us a warm day, so we got up early, and prepared for that promise. <br> <img src="http://photosaws.sparkpeople.com/guid/646513ad-5517-4ff4-aa05-f061546631ed.JPG"><br>We were on the trail, located right in the campground, by 7:30. I am glad that we brought bug spray. The mosquitos were ... Tue, 21 Jun 2016 06:01:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46591_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, 19 Jun 2016 09:27:00 EST The Woodpile Workout http://www.sparkpeople.com/secrets.asp?tip=46577_the_woodpile_workout <br>Yesterday was a beautiful day for what the Stetser Household calls the “Domestic Workout”. This is a workout that involves cutting trees, moving brush, and stacking wood. The other term for this is the “Woodpile Workout”. <br>[img=104453]<br>Here’s how it works: <br>1. The chainsaw and all equipment are prepared the night before. No need getting people ready to work, and have no work to give them. Also, safety equipment is ready. Everyone is going to stay safe while working.<br>2. ... Sat, 18 Jun 2016 05:43:00 EST Determination Each Day http://www.sparkpeople.com/secrets.asp?tip=46532_determination_each_day Wake up each morning and tell yourself I can do this and I will do this. Exercise in the morning before other things get in your way. If you put your exercise off you might have company, the kids might need you to help with homework, etc. Keep a journal of the time you worked out and what exercise you did and the length of time you exercised. Good Luck and I am maintaining.<br> <em>9</em> <em>311</em> <em>332</em> <em>353</em> My choice of exercise is Zumba and African Dance. I... Wed, 15 Jun 2016 09:33:00 EST Working out 25 mins per day http://www.sparkpeople.com/secrets.asp?tip=46522_working_out_25_mins_per_day A cardio workout for 25 minutes per day is a great way to stay motivated because it's a short intense physical exercise that will get you sweating. The workout is super easy and a 25 minutes of intense workout leaves me feeling like I did 1 hours of workout. The feeling of success and healthy is what keeps me motivated to come home and do a quick workout. My daughter also joins me in this routine when I get home from work. Her and I feeds on each other's motivation and it's another way for ... Tue, 14 Jun 2016 12:41:00 EST Make it a Fun Time.. Go For it.. http://www.sparkpeople.com/secrets.asp?tip=46521_make_it_a_fun_time_go_for_it Feel younger, live longer. It's no slogan. Make sure to get a Doctors approval so they can assist you along the way.. .It is known that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.. Physical activity doesn't have to be strenuous to produce results.... Take it slow and then build up to a moderate exercise five to six times a week can lead to lasting health benefits... The number one reason most peopl... Tue, 14 Jun 2016 11:40:00 EST Fitting exercise into my routine http://www.sparkpeople.com/secrets.asp?tip=46518_fitting_exercise_into_my_routine When I was working and trying to train for a century cycling event I would ride my bike to work. It was only 10 miles so I could get away without a shower. :) This wasn't much but it added up to 20 miles a day a few times a week, weather permitting. Then I could do longer rides on the weekend. What I found was that making it part of my regular routine made it seem like it wasn't extra, and at the end of the day I wasn't having to leave the house again to fit it in. <br><br>Luckily I had a cou... Tue, 14 Jun 2016 09:46:00 EST Walking - The Much Maligned Exercise http://www.sparkpeople.com/secrets.asp?tip=46503_walking_the_much_maligned_exercise Years ago when I first started getting serious about exercise I used to think that walking didn't count. I'm going to gym or run on the treadmill, I would lift weights, or I would get involved with various kinds of sports. With all those things I would count the time toward my exercise for the day. But, when he came to walking I just assumed that if I wasn't sweating hard that it wasn't exercise. <br><br>Over the course of the last five months I have lost 50 pounds in a combination of eating... Mon, 13 Jun 2016 15:27:00 EST From Winded To Ironman http://www.sparkpeople.com/secrets.asp?tip=46493_from_winded_to_ironman "A little over 10 years ago I decided to live my life differently," says Kristen Faughnan. The 35-year-old process engineer from Philadelphia was 24, and she weighed 275 pounds. "I'd get winded climbing up a flight of stairs," she remembers.<br><br>It's not as though Kristen hadn't tried to lose weight before. "I tried all kinds of diets. I was good for a long time---as many people are---but then I'd burn out. And I'd gain back what I had lost or even more."<br><br>"So it was up-down, up... Sun, 12 Jun 2016 22:59:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46483_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, 12 Jun 2016 08:36:00 EST 10 Minutes at a Time http://www.sparkpeople.com/secrets.asp?tip=46463_10_minutes_at_a_time I have always been a skeptic of the idea that 10 minutes of exercise at a time can be effective; I've always ascribed to the idea you have to do at least 30 minutes of cardio at once in order to see results. Well, my secret (as absurd as it seems) is that the 10 minutes of exercise multiple times a day really works! I sit behind a desk at work for 10 hours a day. I've been trying to get up every hour and walk 250 steps. (My fitbit has a fantastic tracker for this.) Not only am I more alert th... Fri, 10 Jun 2016 12:58:00 EST Tracking Exercise - What to track and what to count as usual activities http://www.sparkpeople.com/secrets.asp?tip=46459_tracking_exercise_what_to_track_and_what_to_count_as_usual_activities If you're on Spark People, you have probably decided to get healthy. Most Sparkers want to lose weight, too. In order to do this, you can expect to make some changes in your life. <br><br>Although the category of food is one of the changes you will most likely be making, it's not like someone who is quitting smoking. When you quit smoking, your goal is to never smoke again. When you want to lose weight, you still have to eat. Your food choices and/or portions are going to need to change. <br... Fri, 10 Jun 2016 09:47:00 EST 10,000+ Steps, the easy way... http://www.sparkpeople.com/secrets.asp?tip=46433_10000_steps_the_easy_way Since getting a reprieve from multiple sclerosis symptoms that for many, many years kept me from walking as much as I would like, I got a sudden ability to begin getting 10,000 steps per day almost five months ago. In recent weeks I've gotten 14,000 - 17,000 and even in excess of 20,000 on some of those days. It has become a very satisfying habit to feel my fitbit alert me to the fact that I got in my 10,000 steps for the day. <br><br>I've discovered that it's the small things that really ... Wed, 8 Jun 2016 22:26:00 EST Exercise and Cooking go hand to hand http://www.sparkpeople.com/secrets.asp?tip=46427_exercise_and_cooking_go_hand_to_hand It is never too late to start exercising...Get the approval of your Doctor first of all... The key is to start slowly and do things one enjoys such as walking.. cycling.. vigorous yard work.. swimming cardio machines or attending group fitness classes. Regular exercising can help in improving the overall well being... Even moderate physical activity like simply moving the body enough to get the heart pumping brings great health benefits including more energy... The activity should be fast en... Wed, 8 Jun 2016 16:32:00 EST NEAT Exercises for Couch Potatoes http://www.sparkpeople.com/secrets.asp?tip=46425_neat_exercises_for_couch_potatoes When it comes to overall health, just making it to the gym is not enough daily movement. Bake more calorie-burning into your day with these easy ideas.<br><br>Simply moving more and sitting less can boost your health because of the calorie burning called NEAT, or non-exercise activity thermogenesis. “It takes energy — calories — to move even the smallest muscle,” says Polly de Mille, RN, “For example, you burn about 1.5 calories per minute just lying still while your body performs its most ba... Wed, 8 Jun 2016 11:48:00 EST Easy Free Exercise Tips http://www.sparkpeople.com/secrets.asp?tip=46421_easy_free_exercise_tips Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.<br><br>Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more ... Wed, 8 Jun 2016 09:52:00 EST Active standing for tone & posture http://www.sparkpeople.com/secrets.asp?tip=46420_active_standing_for_tone_posture If you spend a lot of time standing at work, waiting for public transit, or just making the extra effort not to be a sitting lump, it's important to remember: standing actively is practically exercise, and will help you feel and look better.<br><br>By "standing actively," I mean engaging as many muscles as you can to hold yourself upright and in good posture. It's easy, and my personal bad habit, to stand with weight on one leg, trunk muscles too relaxed, shoulders slumped, and very little ef... Wed, 8 Jun 2016 09:40:00 EST Exercise Tips That Work http://www.sparkpeople.com/secrets.asp?tip=46397_exercise_tips_that_work 10 Tips For Exercise Success<br><br>How many times have you started an exercise program and then just quit going? Well... you're not alone! Many people start with great intentions but soon lose motivation and end up avoiding the gym altogether. We want to see everyone succeed so we've put together 10 tips that we've found useful for starting and sticking with an exercise routine!<br><br>The following 10 tips to weight reduction don't involve buying expensive foods or hiring a personal trainer... Tue, 7 Jun 2016 06:45:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46395_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, 7 Jun 2016 05:02:00 EST Don't miss a workout http://www.sparkpeople.com/secrets.asp?tip=46364_dont_miss_a_workout <br>Yep. This is our inner voice, telling us we are tired, we did this two days ago, we don't feel good. NOPE. Get up and get out there. <br><br>Why should I? Because taking care of you is your job. It is your lifetime commitment to you. Exercise is an important component of that. I could cite a LOT of Scientific studies, showing how exercise keeps your heart in condition, helps you maintain a healthy weight, helps you lose weight, and keeps your mind in balance. <br><br>There are so many rea... Sun, 5 Jun 2016 08:24:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46360_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, 5 Jun 2016 01:39:00 EST Training for my first race http://www.sparkpeople.com/secrets.asp?tip=46357_training_for_my_first_race So I feel like I was pressured to sign up for a race by my coworkers...he's a runner. Everyone knows that I'm very competitive and that I play sports. He said that one of my other coworker signed up for the race and she's not athletic at all nor does she run or play any sports so I have to sign up. So with my competitive nature I said ok...sign me up. <br><br>So it's official...I signed up for my first race and I'm having mixed emotions. I'm super excited but nervous at the same time. Th... Sat, 4 Jun 2016 23:53:00 EST Ways to exercise when you don't have time http://www.sparkpeople.com/secrets.asp?tip=46354_ways_to_exercise_when_you_dont_have_time You found your keys. You found the motivation to clean out your closet. Now you’ve got to find 30 minutes in your day to get physically active — and there are plenty of easy, no-cost ways to do it.<br><br>Think you don’t have time? You don’t have to do all 30 minutes at once.<br><br>You can even get heart-healthy benefits if you divide your time into two or three 10- to 15-minute segments a day.<br><br>Our bodies were designed to be physically active, and they don’t do well with long-term exp... Sat, 4 Jun 2016 22:00:00 EST Find Your Playtime in Exercise http://www.sparkpeople.com/secrets.asp?tip=46330_find_your_playtime_in_exercise I've read this EVERYWHERE, but now I can attest to it myself. Make your playtime in exercising. There has to be something you love to do that gets your body moving. Whether it's hiking, swimming, dancing, circuit training, cross training, cardio kickboxing, taekwondo, other forms of martial arts, and so many more activities I can name, if you love it, it won't feel like exercise -it'll be playtime. You'll commit to it more because it's some time away to de-stress.<br><br>I love going to my ca... Fri, 3 Jun 2016 12:40:00 EST no shower goes undeserved http://www.sparkpeople.com/secrets.asp?tip=46329_no_shower_goes_undeserved One simple rule. If you don't work up a sweat, you don't take a shower! This helped me lose 35 pounds four years ago, and keep it off until very recently. A few pounds have crept back on since I got lazy about this, and I'm re-committing to earning my showers. Even 10 minutes of something intense enough to break a sweat counts!<br><br>When I first started working on those 35 pounds, I also refused to make supper until I had done my exercise. If the meal was a bit late, it was a bit late. I ha... Fri, 3 Jun 2016 12:13:00 EST Power Walking Technique http://www.sparkpeople.com/secrets.asp?tip=46301_power_walking_technique Power walking is my new exercise. I wondered if I am doing it right and found this article to "perfect my technique." <br><br>Forget the gym: Why a brisk walk is a really great workout by Peta Bee <br><br>Perfect your technique <br>To burn fat quickly and effectively, you should master power-walking. "Without it you will struggle to increase your pace and your weight loss will plateau," says Knight. Stand tall with your arms by your sides and pull your navel towards your spine so that your co... Wed, 1 Jun 2016 22:10:00 EST Physical Fitness & Motivation http://www.sparkpeople.com/secrets.asp?tip=46273_physical_fitness_motivation <em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <br>Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. John F. Kennedy<br><br>EXERCISE!<br> by Dusty Tincher<br><br>Every day I am bombarded<br>In each direction that I turn<br>By those who claim that EXERCISE<br>Causes flab to crash and burn!<br><br>I did jumping jacks and s... Tue, 31 May 2016 09:21:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46267_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, 31 May 2016 03:00:00 EST Be Your Own Personal Trainer http://www.sparkpeople.com/secrets.asp?tip=46259_be_your_own_personal_trainer Cardio is relatively easy. Find something (walking, running, rowing, cycling, etc...) that will raise your heart rate and keep it there. HIIT (High Intensity Interval Training) is another option for a different post.<br><br>There are a variety of different opinions about the ratio between cardio and weight lifting but one thing is sure more and more fitness professionals recognize the importance of including weights in your regular routine. Along with HIIT the calorie burn effect goes on well... Mon, 30 May 2016 18:30:00 EST Mini-trampoline in front of the tv http://www.sparkpeople.com/secrets.asp?tip=46244_minitrampoline_in_front_of_the_tv I bought a mini-trampoline at Big-5 for eighty dollars and put it in front of the television so I am not sitting all night but jumping my heart out instead. I jump through commercials and am trying to increase to twenty minutes at other times of the day. It really gets the heart rate up and lends to a more active lifestyle rather than sedentary. <br><br>One tip though is to either not wear your fitbit while jumping so you can track the jumping or don't count the jumping because your fitbit... Sun, 29 May 2016 23:44:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46229_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, 29 May 2016 09:00:00 EST blablabla, go workout http://www.sparkpeople.com/secrets.asp?tip=46218_blablabla_go_workout Yep. This is our inner voice, telling us we are tired, we did this two days ago, we don't feel good. NOPE. Get up and get out there.<br><br>Why should I? Because taking care of you is your job. It is your lifetime commitment to you. Exercise is an important component of that. I could cite a LOT of Scientific studies, showing how exercise keeps your heart in condition, helps you maintain a healthy weight, helps you lose weight, and keeps your mind in balance.<br><br>There are so many reasons w... Sat, 28 May 2016 13:19:00 EST 10 ways to get up and exercise! http://www.sparkpeople.com/secrets.asp?tip=46216_10_ways_to_get_up_and_exercise Read SP Coach Nichole's "40 things to do when you don't want to work out"<br>Was inspired to focus on 10 to keep me motivated. <br><br>For 7 weeks I went to the gym for a weight training class. I worked out a routine for strengthening every muscle in my body. <br><br>Everything I read about strengthening muscles is true. Muscles are a unique part of the body that can learn what we teach them. Good or Bad!<br> <img src="http://photosaws.sparkpeople.com/guid/8177e250-b333-4617-95f2-edff842361... Sat, 28 May 2016 09:43:00 EST Staying Fit with Chronic Pain http://www.sparkpeople.com/secrets.asp?tip=46197_staying_fit_with_chronic_pain I'm writing this for all the folks who can't exercise in the standard ways because of a health or pain condition. I used to be quite active and fit but chronic pain has placed a lot of restrictions on my life over the past four years. I've had no choice but to put even moderate cardio and strength training aside because it makes things worse. <br><br>Instead of beating myself up for all I can't do I just focus on what is still possible. My goal is to do as movement as much as I can throughout... Fri, 27 May 2016 09:42:00 EST NEED TO GET BACK TO IT http://www.sparkpeople.com/secrets.asp?tip=46194_need_to_get_back_to_it I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 27 May 2016 01:09:00 EST Fear Won't Stop Me Now http://www.sparkpeople.com/secrets.asp?tip=46188_fear_wont_stop_me_now It's been several months (well, close to a year) since I've done any type of regular exercise. Oh, I've paid the gym membership, but that's only part of the process. So, how do I conquer my own fear of being ostracized in public? I mean, really! Things are getting flabbier and in the best of places.<br><br>So, here I go. I get up the courage to walk in the gym and NO ONE looks. What? Fear smashed number one. Well, surely they will stop and stare in the locker room when I change. Nope. ... Thu, 26 May 2016 21:04:00 EST Add Things and Move.. http://www.sparkpeople.com/secrets.asp?tip=46184_add_things_and_move Whether you’ve had a long day at home or working or spent the day tackling that never...ending to...do list...sometimes it can seem impossible to find time to head into a exercise a few.. Maybe you are like some that seem to be tired all the time.. If you start with exercises time will give you more pep than you know you never had.. Tap into it anything moving is better than nothing.. We all have to start somewhere... and then the phone rings.. You can turn it into a two minute call and use ... Thu, 26 May 2016 14:34:00 EST 3 Exercises for a Better Butt http://www.sparkpeople.com/secrets.asp?tip=46180_3_exercises_for_a_better_butt Hip-Lift Progression<br>This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)<br><br>Do it:<br><br> <br><br>Lie on your back with your arms at your sides with your knees bent and your feet on the floor.<br>Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.<br>Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion.... Thu, 26 May 2016 09:49:00 EST Exercise is Important http://www.sparkpeople.com/secrets.asp?tip=46176_exercise_is_important The Benefits of Exercise<br><br>There are many benefits of regular exercise and maintaining fitness and these include:<br><br>Exercise increases energy levels<br><br>Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.<br><br><br>Exercise improves muscle strength<br><br>Staying active keeps mu... Thu, 26 May 2016 06:38:00 EST 5 Ways to Make Time for Your Workout http://www.sparkpeople.com/secrets.asp?tip=46169_5_ways_to_make_time_for_your_workout Family. Household. Work. Community. Between all of the responsibilities you might have, exercise often seems like a nice idea--but not a realistic one. But even busy people can find time for fitness with a little creativity. <br><br>Focus on the Return on Investment<br><br>Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress, enhances sleep and mood, and may even improve immune function. If you reap these benefits, you may find yourself getting things do... Wed, 25 May 2016 23:04:00 EST Use oil to keep Ticks off http://www.sparkpeople.com/secrets.asp?tip=46147_use_oil_to_keep_ticks_off <br>Are you hiking down the trail or walking in the woods with kids or a dog? Consider putting oil on your skin first. I have found that a lightly scented body oil (I use the CVS moisturizing body oil) has kept me tick free all season long. My husband has had numerous ticks, but I have had none. <br>In the past, I have had numerous ticks on my skin. I think that the ticks do not like the nice odor or the feeling of the oil. Since ticks must scratch through the skin in order to do their ... Tue, 24 May 2016 15:52:00 EST Exercise first thing in the morning http://www.sparkpeople.com/secrets.asp?tip=46130_exercise_first_thing_in_the_morning Lately I have been walking first thing in the morning for one hour. <br>I have a fast breakfast: a smoothie with banana, egg, milk, oats, nuts and other fruits, so I wont go walking on an empty stomach.<br>I take my two dogs with me, they are now begging me to take them out, which is a good thing because seeing them persuates me of doing something else.<br>This morning walks fill my day with energy. When I don´t do it, it´s easier not to do it at all, I keep finding all sorts of excuses.<br>T... Mon, 23 May 2016 16:07:00 EST Workout Smarter... Not Harder http://www.sparkpeople.com/secrets.asp?tip=46129_workout_smarter_not_harder To Loose weight you do not have to work hard at it and hours at a time.. You just have to choose the exercises you enjoy doing and watch what you eat.. You don't have to be a brain surgeon... use your head..You can actually lose weight and excess body fat in just 15 minutes a day....You can do workouts 3 days a week. You should give yourself a day’s rest between each to ensure your body recovers completely.... and don't forget to do simple things and changes to add to extra steps a day.. Use ... Mon, 23 May 2016 15:23:00 EST Exercise in the morning http://www.sparkpeople.com/secrets.asp?tip=46121_exercise_in_the_morning I find that I will get my exercise in if I do it in the morning. I get up, get my son off to school, put my walking shoes on and the dog and I go for a walk. We walk around our neighborhood, it is quiet. The weather is cooler and it makes me appreciate my surroundings. It may only be 10 or 20 minutes, but I get it done. This seems to motivate me to stay on track for the rest of the day. It also helps me get my water in, cause we are both thirsty when we return.<br><br>In the afternoon or even... Mon, 23 May 2016 10:38:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=46113_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... Mon, 23 May 2016 00:26:00 EST Power Walking this Summer http://www.sparkpeople.com/secrets.asp?tip=46107_power_walking_this_summer <em>311</em> Power walking is something I enjoy. I wondered if I am doing it right and found this article to "perfect my technique. "<br><br>Forget the gym: Why a brisk walk is a really great workout by Peta Bee<br><br>Beginners: Mon. to Sat.: Walk ten mins at a moderate pace. Sun.: Walk slowly for 20 mins.<br><br>Intermediates: Mon.: Rest T -F: Walk for 25 mins at a moderate pace one day, 30 minutes the next. Sat walk 20 mins fast. Sun.: Walk 45 minutes at a moderate pace.<br><br>Perfect y... Sun, 22 May 2016 17:19:00 EST Killing calories gardening http://www.sparkpeople.com/secrets.asp?tip=46089_killing_calories_gardening So today's installment is about how to kill those extra calories without even thinking about it. To start I went out to the Garden check that out and I wasn't needed some watering did that how many calories burned I'm not quite sure but at least a few were killed off that way. Then I went for a long walk have another neighborhood to see what was going really well and other yards. Talk to my daughter about this. Went to my parents house and picked oranges and cleaned up their Garden some cuz t... Sat, 21 May 2016 15:06:00 EST Learning to Love Exercise http://www.sparkpeople.com/secrets.asp?tip=46081_learning_to_love_exercise I have found that if I don't exercise first thing in the morning, I'll find excuses not to later in the day.<br><br>When I exercise in the morning, it also sets the day off with a huge win that carries me through the rest of the day and makes me feel accomplished!<br><br>I set myself up to win every morning by making sure I set out my workout clothes the night before, go to sleep at a regular time so that I wake up before everyone else in my home (this way I'm almost guaranteed not to be inte... Sat, 21 May 2016 09:22:00 EST Improve Your Exercise http://www.sparkpeople.com/secrets.asp?tip=46058_improve_your_exercise Glance around the gym, and you'll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better. <br><br>But numerous research studies have uncovered many other benefits to working out -- ones that aren't necessarily visible from the outside.<br><br>Here, some of the awesome ways exercise can benefit your mind, body and soul:<br><br>It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn... Fri, 20 May 2016 06:22:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46018_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... Wed, 18 May 2016 02:18:00 EST exercise at work http://www.sparkpeople.com/secrets.asp?tip=46016_exercise_at_work Work and play and exercise all at once. That is hard some of the Articles I've seen so people in yoga pants doing exercises that work that are completely unrealistic. But they are some that can be quite helpful and to do. My favorite are just doing stuff marching steps while I'm sitting at my desk working on stuff on the computer. I also like to put my legs out straight while I'm on the phone and do scissor kicks on my desk. I also like to do standing up things while I would do writing or pho... Tue, 17 May 2016 22:45:00 EST 120 MINUTES OF EXERCISE DAILY http://www.sparkpeople.com/secrets.asp?tip=46007_120_minutes_of_exercise_daily I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Tue, 17 May 2016 09:35:00 EST Fitting fitness in when I'm taking care of my granddaughter http://www.sparkpeople.com/secrets.asp?tip=46004_fitting_fitness_in_when_im_taking_care_of_my_granddaughter I spend the day with my 2 year old granddaughter every Wednesday. Just keeping up with her is a workout! But I have found lots of ways to get some exercise when we are together. It helps me stay on track and let's me share some healthy habits and my love for the outdoors. <br><br>I take the stroller when we go to story times at the library. Before or after we take a brisk walk through the neighborhood. She loves to watch for cars and dogs along the way and even points out birds. Pushing a str... Tue, 17 May 2016 08:06:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45979_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... Mon, 16 May 2016 00:28:00 EST Making it fun http://www.sparkpeople.com/secrets.asp?tip=45976_making_it_fun One of the things I hear most often is how difficult it is to get an exercise routine going. This seems to be one of the easier things for me . I'm not sure why, however, I thought I'd give some tips and see if it helped other Members enjoy exercise more. I love to swim, so almost every day includes a water activity. If the weather's good I'll go to the beach. Just walking across the sand kills a bunch of calories aND can be a workout in itself. Of course, swimming and playing in the waves... Sun, 15 May 2016 17:10:00 EST About Weight loss and Regular Exercise http://www.sparkpeople.com/secrets.asp?tip=45965_about_weight_loss_and_regular_exercise Before you start any weight loss program please go to your Doctor and get clearance before you start... Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer... It can be detrimental to your well being and also lead to Depression.. Don't be a Yo Yo dieter.. Stick with it.. not that you won't get off track .. just get back to the path and keep going.. It is not easy to do but it will take time.. Just look at how long it too... Sun, 15 May 2016 10:03:00 EST Exercise for stress reduction http://www.sparkpeople.com/secrets.asp?tip=45959_exercise_for_stress_reduction Whenever I tried to lose weight in the past I would always gain it back and then some. part of the problem was I didn't exercise. I just tried this or that diet. once I realized that exercise wasn't just about burning calories but about making me feel happier and less stressed, I realized that I could use exercise to deal with depression instead of food! Now I exercise almost every day. Even if it's just a walk, which technically does not burn a ton of calories, it elevates my mood and make... Sun, 15 May 2016 00:34:00 EST swivel for success http://www.sparkpeople.com/secrets.asp?tip=45939_swivel_for_success My husband gave me a swivel slider chair with footstool. I use it to twist back and forth before and after exercising and when just sitting in it watching tv. I can incorporate other exercises such as cardio and crunches with it too. My portable foot peddler is next to it so that I can position it by the chair and use it as well, so that I also find I am more motivated to keep moving even when having completed my normal exercise regiment. Since I have lost a lot of mobility in my legs and kn... Fri, 13 May 2016 19:23:00 EST Sneaking In Fitness http://www.sparkpeople.com/secrets.asp?tip=45918_sneaking_in_fitness I work in a clinic. Occasionally, we have a lull in patient check-ins. I can use that time to walk the halls, while gathering clipboards, picking up supplies, and put in about 10 minutes. It's enough to burn a few calories. I also like to use the stairs, whenever I have to go to another floor for something. <br>When I'm at home, there are chores that need to be done. Washing dishes, sweeping, laundry usually falls to me. And that's okay, because I use that time for a light workout. While ... Thu, 12 May 2016 13:52:00 EST Being vigilant about exercise! http://www.sparkpeople.com/secrets.asp?tip=45894_being_vigilant_about_exercise Get an exercise plan and stick with it. Having an actual plan is key to keep the ball rolling and making sure you're committed to a new lifestyle change. Choose certain days for cardio, classes and weights and stick with it. Joining a gym is great but there are so many workout programs that you can make and modify yourself or find online that can help you stay on track. Walking is a very basic and effective workout that everyone can do regardless of age and weight and all you need is a pa... Wed, 11 May 2016 10:15:00 EST Find something you love and keep doing it http://www.sparkpeople.com/secrets.asp?tip=45883_find_something_you_love_and_keep_doing_it When I first started cycling several years ago I could barely maintain a 10mph pace and 10 miles seemed like forever. I tried riding with friends who had been cycling on and off for years and it was downright humiliating. I even recall one of the gals suggesting I should find some people to ride with that are closer to my pace. My competitive spirit kicked in and I asked one of the guys at the local bike shop what the secret is to becoming a better cyclist. He replied, "there is no magic, jus... Tue, 10 May 2016 15:42:00 EST I Love House Walking http://www.sparkpeople.com/secrets.asp?tip=45868_i_love_house_walking I have been 'house walking' for quite a while now. It is a very simple exercise to do. Just start walking around your house and continue doing it.<br><br>I find that as I walk in my rather small home (doesn't matter what size your house is) I find it almost a meditation time for me. <br><br>I've realized that as I keep moving my focus is more on my steps, my breath and my pace. I can walk around like this for up to 30 minutes at a time.<br><br>Another way I do my 'house walking' is to walk in... Mon, 9 May 2016 22:48:00 EST Sneak in Exercise during the day http://www.sparkpeople.com/secrets.asp?tip=45862_sneak_in_exercise_during_the_day While I am cooking or doing housework, I dance, dance and dance. Looks crazy, but gets in my workout. I put on my favorite songs and just move to the beat, varying between slow, quick and quickest. I live near the beach and have a dog sitting business (you can start with friends) and I take the dogs running in the morning or in the evening when it is cooler, as I live in Florida. Sometimes the dogs love to jump in the water and I follow them with a retractable leash as leashes are require... Mon, 9 May 2016 15:59:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45849_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... Mon, 9 May 2016 01:00:00 EST Exercising with bad knees http://www.sparkpeople.com/secrets.asp?tip=45845_exercising_with_bad_knees 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, 8 May 2016 22:20:00 EST Live and Learn http://www.sparkpeople.com/secrets.asp?tip=45810_live_and_learn <em>58</em> <em>58</em> <em>58</em> <em>58</em> <em>58</em> <em>58</em> <br>"You must learn from your past mistakes, but not lean on your past successes"<br>~ Denis Waitley<br><br>Nowhere is this truism more true than in the arena of exercise. This is because our bodies have a phenomenon called "muscle memory" and the longer we keep doing the same exercises, the less benefit we receive from the exercise. This is the reason trainers stress the importance of "changing it up".<br... Fri, 6 May 2016 10:35:00 EST DAILY EXERCISE IS KEY http://www.sparkpeople.com/secrets.asp?tip=45790_daily_exercise_is_key I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Thu, 5 May 2016 09:20:00 EST Starting to Running http://www.sparkpeople.com/secrets.asp?tip=45784_starting_to_running When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Thu, 5 May 2016 01:20:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45769_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... Wed, 4 May 2016 05:42:00 EST 40 km to 40 miles on 40th birthday http://www.sparkpeople.com/secrets.asp?tip=45767_40_km_to_40_miles_on_40th_birthday When I was approach my 40th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 40th with a 40 mile to 40 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Wed, 4 May 2016 00:33:00 EST There's no excuse http://www.sparkpeople.com/secrets.asp?tip=45765_theres_no_excuse I have lost count of how many people ask me how I can possibly get up at 4 a.m. and workout before work. Well, there are several reaosns.<br>The first reason is:<br>I don't sleep well. It's true, I wake up automatically by the time the sun does. Plus, I hear every single little, itty, bitty noise in the house. Maybe, it's because I'm a mom, but I'm already awake. So, I can choose to lie in bed and "try" to go back to sleep, with minimal benefit, even if I succeed in actually falling asle... Tue, 3 May 2016 18:15:00 EST Running with a goal http://www.sparkpeople.com/secrets.asp?tip=45751_running_with_a_goal When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Tue, 3 May 2016 01:11:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45739_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.... Mon, 2 May 2016 09:09:00 EST 30 miles to 30 km on 30th birthday http://www.sparkpeople.com/secrets.asp?tip=45735_30_miles_to_30_km_on_30th_birthday 30 miles to 30 km on 30th birthday<br><br>When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual teleth... Mon, 2 May 2016 00:27:00 EST A healthier life http://www.sparkpeople.com/secrets.asp?tip=45712_a_healthier_life here are some tips for a long life span: <br> drink 8 cup of water everyday smoking if you a smoker. drink 1 soda and eat one sweet once a day. keep track of any food and drink that you consume in a food journal. Also, keep track of number of minute of exercise that you do. Walk at least 30 minute a day. Take care of your skin by putting on lotion that protect it from the hot of the sun and the wind. Get at least 8 hour of sleep everyday. Meditation quietens your mind and calms your soul.Work... Sat, 30 Apr 2016 15:50:00 EST Why is Exercise Important? http://www.sparkpeople.com/secrets.asp?tip=45707_why_is_exercise_important Why is Exercise Important?<br><br>Studying Exercise<br>If you don't exercise, your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!<br>Helps Prevent Diseases<br>Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, ... Sat, 30 Apr 2016 11:14:00 EST New ab machine http://www.sparkpeople.com/secrets.asp?tip=45704_new_ab_machine Tried a new piece of equipment at the gym. The ab twister. Was shown how to use it by another member, I think it is now my favorite. <br><br>Plan on using it more often. Might change the time I go to the gym too. Less people there later in the evening. So what if I miss Jeopardy. The machines are more open and more people my age. <br><br>Next week I plan on spending more time with the free weights. I have exercises for my arms that I need to work on. I think joining the gym was the best thing... Sat, 30 Apr 2016 04:47:00 EST Starting to Running http://www.sparkpeople.com/secrets.asp?tip=45703_starting_to_running When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Sat, 30 Apr 2016 01:15:00 EST Ever Wondered Why Is There An Extra Shoelace Hole On Your Running Shoes? Here’s Why. http://www.sparkpeople.com/secrets.asp?tip=45698_ever_wondered_why_is_there_an_extra_shoelace_hole_on_your_running_shoes_heres_why Ever Wondered Why Is There An Extra Shoelace Hole On Your Running Shoes? Here’s Why.<br><br><br><br>Have you ever wondered why there is an extra shoelace hole at the top of your shoe? Almost all running shoes have an extra hole, usually found behind and underneath the last hole that almost no one uses. Well, the extra shoelace hole actually has a totally legit purpose. It is there to stop your feet slipping forward in your shoes while you run and prevent blisters.<br><br><br>People get bliste... Fri, 29 Apr 2016 16:31:00 EST Benefits of Kickboxing http://www.sparkpeople.com/secrets.asp?tip=45678_benefits_of_kickboxing Kickboxing Fitness & Weight Loss Program<br><br><br>When performed as a fitness and weight loss program, kickboxing provides a full-body workout that targets both improvements in cardiovascular endurance and muscular toning.<br><br>In addition, regularly performing a kickboxing exercise routine works all major muscle groups in a fun and energetic way and improves balance, coordination, flexibility and self-confidence.<br><br>Kickboxing is a combination of boxing, martial arts and aerobics, an... Thu, 28 Apr 2016 13:54:00 EST Benefits of Swimming http://www.sparkpeople.com/secrets.asp?tip=45660_benefits_of_swimming Are you curious about the benefits of water exercise? Ever ask yourself, "Why swim?" Well, look no further! Below are some answers to that question!<br><br>Why is exercise IN the water better than OUT of the water?<br><br>Buoyancy: This water property allows people to do exercises that are difficult on land. 90 % of your body is buoyant when in the water up to your neck, so you are not hitting the floor as hard as you would on land. No pounding or jarring!<br>Resistance: There is continua... Wed, 27 Apr 2016 10:24:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45655_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... Wed, 27 Apr 2016 06:50:00 EST Get to exercise http://www.sparkpeople.com/secrets.asp?tip=45650_get_to_exercise First, it took me a while to even find an exercise program that didn't feel like bad medicine tastes. When I finally discovered vinyasa style yoga, I thought I had found the secret. It is important to find and DO an exercise you love. I also have to admit, even though I don't want to that morning exercise is the best. I begin my day feeling good, having a sense of accomplishment and it feels as if exercise has taken no time out of my day. Big issue...I am not a morning person, never have... Tue, 26 Apr 2016 20:56:00 EST Don't get discouraged even when you hit a plateau.. http://www.sparkpeople.com/secrets.asp?tip=45608_dont_get_discouraged_even_when_you_hit_a_plateau You get to going and then you hit a point where you think your doing it right and then.. You know You’re no slacker when it comes to your health... You exercise, watch what you eat, use portion control and resist Ben & Jerry’s without a problem. and there you go and hit a plateau... Maybe it is your muscles.... The more muscle you have, the more calories you burn. Muscle tissue consumes more calories than fat tissue even when you’re at rest...This is why I had read that men can burn more calo... Sun, 24 Apr 2016 20:42:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45596_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 Apr 2016 00:29:00 EST Running with a goal http://www.sparkpeople.com/secrets.asp?tip=45580_running_with_a_goal When I was approach my 40th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 40th with a 40 mile to 40 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Sat, 23 Apr 2016 01:52:00 EST EXERCISE IS KEY http://www.sparkpeople.com/secrets.asp?tip=45572_exercise_is_key I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 22 Apr 2016 12:17:00 EST 50 miles to 50 km on 50th birthday http://www.sparkpeople.com/secrets.asp?tip=45561_50_miles_to_50_km_on_50th_birthday When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Fri, 22 Apr 2016 01:10:00 EST Track your Steps http://www.sparkpeople.com/secrets.asp?tip=45560_track_your_steps Let me tell you about one secret I learned about recently. I have been living in a retirement home with my mom and the thing is you get a whole lot of walking done around this place. <br><br>The secret here is you have to track the steps you take in a day. Everyday commit to yourself that you are going to track how many times you step. It can be anywhere walking around the mall or grocery store or even just walking to the bus stop. If you do this not only are you getting much needed cardio bu... Thu, 21 Apr 2016 21:10:00 EST Exercising While not Feeling Well http://www.sparkpeople.com/secrets.asp?tip=45547_exercising_while_not_feeling_well It's usually safe to do it as long as you listen to your body. You'll need to watch out for certain risky situations.<br><br>Physical activity increases your heart rate, but so can some cold medicines. So a combo of exercise and decongestants can cause your heart to pump very hard. You may become short of breath and have trouble breathing.<br><br>If you have asthma and a cold, make sure you talk with your doctor before you exercise. It may cause you to cough and wheeze more and make you shor... Thu, 21 Apr 2016 07:01:00 EST 30 miles to 30 km on 30th birthday http://www.sparkpeople.com/secrets.asp?tip=45544_30_miles_to_30_km_on_30th_birthday When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Thu, 21 Apr 2016 01:01:00 EST Starting to Running http://www.sparkpeople.com/secrets.asp?tip=45504_starting_to_running When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Tue, 19 Apr 2016 01:06:00 EST 50 miles to 50 km on 50th birthday http://www.sparkpeople.com/secrets.asp?tip=45501_50_miles_to_50_km_on_50th_birthday When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Mon, 18 Apr 2016 17:11:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45486_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... Mon, 18 Apr 2016 00:53:00 EST A Simple Pedometer Is All You Need http://www.sparkpeople.com/secrets.asp?tip=45485_a_simple_pedometer_is_all_you_need "If you walk at least 7,500 steps a day, you're in the money because you're likely to be meeting the national guidelines for moderate physical activity," says Catrine Tudor-Locke.<br><br>"Walking includes stepping, running, hopping, dancing, anything that's moving with one step following the other," notes Tudor-Locke, who is a researcher at the Walking Behavior Laboratory at the Pennington Biomedical Research Center in Baton Rouge, Louisiana.<br><br>While you should aim for at least 7,500 ste... Sun, 17 Apr 2016 21:43:00 EST Starting to Running http://www.sparkpeople.com/secrets.asp?tip=45467_starting_to_running When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Sun, 17 Apr 2016 00:28:00 EST 30 miles to 30 km on 30th birthday http://www.sparkpeople.com/secrets.asp?tip=45452_30_miles_to_30_km_on_30th_birthday When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Sat, 16 Apr 2016 01:06:00 EST Be your own boss http://www.sparkpeople.com/secrets.asp?tip=45442_be_your_own_boss Think of your workouts as important meetings you have scheduled with yourself. Bosses do not cancel.<br><br>One of the keys is to continued success with a weight loss journey, and continued success after you hit your goal, is a consistent and committed exercise plan.<br><br>Looking back on my life, when I DID exercise, and did it every day, I really was in so much better shape, always felt better, and was able to maintain a more healthy weight. For some crazy reason, we stop, then we continue... Fri, 15 Apr 2016 11:30:00 EST 30 miles to 30 km on 30th birthday http://www.sparkpeople.com/secrets.asp?tip=45437_30_miles_to_30_km_on_30th_birthday When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Fri, 15 Apr 2016 08:31:00 EST Exercise is Fun http://www.sparkpeople.com/secrets.asp?tip=45436_exercise_is_fun Walking, swimming, cycling, jogging, skiing, aerobic dancing or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. <br><br>Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart. Take the first step by walking. It's free, easy to do and when you have a walking companion, you'r... Fri, 15 Apr 2016 08:07:00 EST Staying forcused on exercise http://www.sparkpeople.com/secrets.asp?tip=45418_staying_forcused_on_exercise When ever I start working out again it seems like in the past I have always stopped or got board. But I have come to realize if I set a deadline or goal, basically a lot of short term goals, then I am forced to stay on track. For an example I signed up for a 10k now I need to jump start by workout again because I have a deadline or maybe plan an intense hike with a friend for a month from now so you can start practicing. <br><br> When ever I start working out again it seems like in the past I... Thu, 14 Apr 2016 11:20:00 EST Exercise to lose weight http://www.sparkpeople.com/secrets.asp?tip=45411_exercise_to_lose_weight When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Thu, 14 Apr 2016 08:40:00 EST 6am is your friend http://www.sparkpeople.com/secrets.asp?tip=45402_6am_is_your_friend I fight it. Oh, how I fight it. I tell myself that I can do it later. I tell myself that I'm awake the same number of hours, so it can't *really* matter. The simple math says that it can't make a difference.<br><br>But in the end, I have to admit it: everything about my life works better if I get up at 6am. <br><br>When I get up at 6, no one else is awake yet--not even the dog. I don't start the computer, don't do anything to distract me from myself. I have a quiet half an hour to journal whi... Wed, 13 Apr 2016 17:35:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45395_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... Wed, 13 Apr 2016 09:12:00 EST Starting to Running http://www.sparkpeople.com/secrets.asp?tip=45391_starting_to_running When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Wed, 13 Apr 2016 00:44:00 EST Benefits of Spinning http://www.sparkpeople.com/secrets.asp?tip=45387_benefits_of_spinning Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? And isn’t it kind of girly? Don’t be so quick to turn your nose up at Spinning or an indoor cycling class.<br><br>“Spin is a place to come and get motivated and get the endorphins flowing,” says Keoni Hudoba, c... Tue, 12 Apr 2016 16:51:00 EST 30 miles to 30 km on 30th birthday http://www.sparkpeople.com/secrets.asp?tip=45376_30_miles_to_30_km_on_30th_birthday When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Tue, 12 Apr 2016 00:40:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45360_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... Mon, 11 Apr 2016 06:17:00 EST MISSING EXERCISE TODAY http://www.sparkpeople.com/secrets.asp?tip=45359_missing_exercise_today I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Mon, 11 Apr 2016 01:00:00 EST Running with a goal http://www.sparkpeople.com/secrets.asp?tip=45358_running_with_a_goal When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r... Sun, 10 Apr 2016 23:35:00 EST Benefits of High School Athletics http://www.sparkpeople.com/secrets.asp?tip=45326_benefits_of_high_school_athletics Athletics have been a mainstay of the high school scene for decades. Today, the field has merely expanded, encompassing an even greater variety of competitive options for male and female students alike. While many students get involved in high school athletics for sheer love of the game, there are significant benefits from these extracurricular activities as well. We have 10 ways high school sports benefit students – some of which students and parents may not even realize.<br><br>Community Re... Sat, 9 Apr 2016 09:07:00 EST 50 miles to 50 km on 50th birthday http://www.sparkpeople.com/secrets.asp?tip=45324_50_miles_to_50_km_on_50th_birthday When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Sat, 9 Apr 2016 00:53:00 EST 50 miles to 50 km on 50th birthday http://www.sparkpeople.com/secrets.asp?tip=45323_50_miles_to_50_km_on_50th_birthday When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend... Sat, 9 Apr 2016 00:53:00 EST Every bit counts http://www.sparkpeople.com/secrets.asp?tip=45320_every_bit_counts After being sidelined because of car accidents and not being able to do the intensity I had been doing I learned that every little bit be it 5 minutes, 10 minutes or 60 minutes helps. I learned you have to start somewhere and a simple as putting one foot in front of the other and working from there. It helps with controlling the weight, it helps with getting you healthier and it helps with stress relief. It is just a case of starting where you can and working to improve little by little from ... Fri, 8 Apr 2016 16:17:00 EST 40 km to 40 miles on 40th birthday http://www.sparkpeople.com/secrets.asp?tip=45316_40_km_to_40_miles_on_40th_birthday When I was approach my 40th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 40th with a 40 mile to 40 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke... Fri, 8 Apr 2016 13:12:00 EST Getting your exercise in without realizing it! http://www.sparkpeople.com/secrets.asp?tip=45311_getting_your_exercise_in_without_realizing_it I keep reading that any exercise at all is better than none. I realize that some people are just starting out and either they cannot sustain exercise for long enough, or they have trouble fitting in the time.<br><br>Whatever your reason for not exercising, I hope this "secret" will be helpful to you.<br><br>Yesterday, I missed out on my full 1 hour of my walking exercise. I usually walk between 6000 to 7000 steps during exercise but I only walk about 1500 to 2000 steps during the rest of the ... Fri, 8 Apr 2016 12:04:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45281_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... Wed, 6 Apr 2016 06:27:00 EST Keep Going and do it right.. http://www.sparkpeople.com/secrets.asp?tip=45275_keep_going_and_do_it_right Some people think that counting calories and place cards are the way to go.. but if you cut back calories and do nothing to help your movements along your body reacts to weight loss as if it is starving and, in response, slows its metabolism. When your metabolism slows, you burn fewer calories even at rest. When you burn fewer calories I believe two things can happen if you continue eating fewer calories you will stop losing weight as quickly as you have been you’ll stop losing weight altoge... Tue, 5 Apr 2016 12:44:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45253_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.... Mon, 4 Apr 2016 10:01:00 EST My best helpful secret - my encouraging team http://www.sparkpeople.com/secrets.asp?tip=45249_my_best_helpful_secret_my_encouraging_team After having two knee replacements and one hip replaced I think the very best advice came from my surgeon when he said very simply, "motion is lotion". It was his way of saying that in order to keep my old muscles around my new joints from hurting I would need to exercise. And how true that is!! The exercise had the domino affect on me......<br><br>7 years later I am still religious about going to exercise at my physical therapy place three days a week. Two days I do aerobic and flex exerc... Mon, 4 Apr 2016 00:42:00 EST Should You Do Strength Training Every Day? http://www.sparkpeople.com/secrets.asp?tip=45229_whats_new_and_beneficial_about_kale <br>Should You Do Strength Training Every Day?<br><br><br>When it comes to getting the most out of every workout, there’s nothing quite like strength training. Besides burning major calories in the gym, resistance training builds muscle, strengthens bones, boosts metabolism and might even fight belly fat better than doing cardio alone.<br><br>But should you sprint straight to the squat rack every damn day? Not so fast.<br><br>How Much Is Too Much Strength Training?<br><br>Strength training an... Sat, 2 Apr 2016 19:46:00 EST Benefits of Yoga http://www.sparkpeople.com/secrets.asp?tip=45228_benefits_of_yoga I myself have experienced yoga’s healing power in a very real way. Weeks before a trip to India in 2002 to investigate yoga therapy, I developed numbness and tingling in my right hand. After first considering scary things like a brain tumor and multiple sclerosis, I figured out that the cause of the symptoms was thoracic outlet syndrome, a nerve blockage in my neck and chest.<br><br>Despite the uncomfortable symptoms, I realized how useful my condition could be during my trip. While visiting ... Sat, 2 Apr 2016 17:37:00 EST Belief of me http://www.sparkpeople.com/secrets.asp?tip=45218_belief_of_me STAY ACTIVE!<br><br>I believe<br><br>if you don't<br><br>use it,<br><br>you will<br><br>loose it!<br><br><br><br>..<br>.<br>.<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>.<br>.<br>.<br><br>.<br>.<b<BR>r><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>.<... Sat, 2 Apr 2016 10:22:00 EST Keep it fun! http://www.sparkpeople.com/secrets.asp?tip=45185_keep_it_fun Let's face it, day in-day out exercise can get boring. Even if you are a member of the fanciest gym in town, eventually you may experience burnout.<br><br>A library of dvd's of various kinds for home workouts may do the trick, or having a dedicated home gym with lots of gadgets and off the wall workout tools. But if not, what can you do?<br><br>Think like a kid. Several articles here on Spark People mention just that. Here are some ideas:<br><br>Got to the park and play, yes PLAY, on all the ... Thu, 31 Mar 2016 02:11:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45151_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, 29 Mar 2016 09:58:00 EST BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=45146_back_on_track I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Mon, 28 Mar 2016 20:26:00 EST Get back on track http://www.sparkpeople.com/secrets.asp?tip=45134_get_back_on_track Hi, Fellow Sparkpeople. I have not you any secrets for some time. It is not that I don't have any, I just have been other wise pre-occupied with illness. We traveled to Barbados, BWI in February. I swam every day, are healthy breakfasts, lunches and dinners. I came home having gained no weight on vacation. This is truly a first for me. Then all hell broke loose. As the airplane is descending in to our home airport, my ear closed up and I could not get it to "pop". This has happened occasiona... Mon, 28 Mar 2016 11:45:00 EST Do Make a excuse.. Just do it..I know them all http://www.sparkpeople.com/secrets.asp?tip=45133_do_make_a_excuse_just_do_iti_know_them_all While exercise is a tool that helps make that happen but it takes more and is not the only factor. Counting calories and managing your intake are other methods. Changing a few habits in key areas in your life will lead to eventual weight loss. If your busy life gets time to fit is a you think that you can not have a structured exercise routine... Stop right there.. you can find a ten minutes here and there.. You can do the steps instead of the elevator or you can park your car further out tha... Mon, 28 Mar 2016 11:37:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45119_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, 27 Mar 2016 00:53:00 EST 8 Everyday Ways to Flatten Your Abs http://www.sparkpeople.com/secrets.asp?tip=45108_8_everyday_ways_to_flatten_your_abs 8 Everyday Ways to Flatten Your Abs<br><br>You think the old adage ‘no pain, no gain’ is totally true when it comes to your abs? Not so, says Paige Waehner, a Chicago-based personal trainer. There are plenty of ways you can engage your core all day long for fitness and weight loss — without hours of mat work at the gym or at home. With these tips, you can work your way to flatter abs while you’re on your way to work, while you’re at work, and when you’re relaxing at home. Even better, these e... Sat, 26 Mar 2016 12:13:00 EST Surefire Tummy Tightener http://www.sparkpeople.com/secrets.asp?tip=45090_surefire_tummy_tightener When I became a widow, my brother and my nephew both coached me at the gym and I quickly found success using weight equipment and staying away from fats. Fifty pounds lighter took ten years off my visual appearance. Still, the experts at the gym told me, "The only way you lose the tummy is to lose it everywhere."<br>I continued to have a sagging belly, whether small or large. But recently I have found the secret to tightening those abdominal muscles and it is easy. I'm 65 and weigh almost 200... Fri, 25 Mar 2016 02:15:00 EST Motivation to move! http://www.sparkpeople.com/secrets.asp?tip=45073_motivation_to_move I hate exercise! I imagine many people using SP feel the same. <br><br>I do a desk job. All my work is on the screen. I rarely need to move from my desk. Don't get me wrong - I love my job. But it's not good for my health.<br><br>The hobbies I enjoy involving a lot of sitting down. Crafts, reading, learning. Most of them are good for the brain, or good for the soul, but not so good for keeping the body in trim.<br><br>When I started with SP I logged my Exercise, with a capital "E". If I went ... Thu, 24 Mar 2016 06:43:00 EST Change it up! http://www.sparkpeople.com/secrets.asp?tip=45054_change_it_up Doing the same workout, with the same weight, for more than 3 or 4 weeks, will never change your body composition. If you want to see/feel progress, you have to push beyond your comfort zone. I've been working out since 1/1/16 and I change weight each workout, and change workouts every 4 weeks. <br><br>Today, after adding reps and weight to a program I've been doing for two weeks, I'm sitting here feeling the muscle soreness. It's a great feeling, as it reminds me how hard I worked, and that ... Tue, 22 Mar 2016 21:19:00 EST How to Stay Motivated to Keep Exercise Exciting http://www.sparkpeople.com/secrets.asp?tip=45047_how_to_stay_motivated_to_keep_exercise_exciting How to Stay Motivated to Keep Exercise Exciting<br><br><br>So you've done what you thought was the hard part: You started a regular exercise routine to get fit and healthy. But now you're finding out that keeping up with it is as hard as starting out in the first place. You need to keep exercising, but how do you do it without getting bored and losing motivation?<br><br>Motivation to Keep Exercise Exciting<br><br>Ask yourself what makes fitness fun. What motivates you most and keeps you focus... Tue, 22 Mar 2016 10:59:00 EST Design Your Best Workout Plan http://www.sparkpeople.com/secrets.asp?tip=45046_design_your_best_workout_plan Design Your Best Workout Plan<br><br>According to the National Institutes of Health, lack of physical activity, along with poor diet, is the second leading preventable cause of death in the United States. "Many Americans are overweight and most don't exercise regularly. Both of these contribute to cardiovascular disease, the number one killer in the world," says John Higgins, MD, assistant professor of cardiology and an exercise physiologist at the University of Texas Medical School at Housto... Tue, 22 Mar 2016 10:57:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=45043_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 Mar 2016 05:49:00 EST Take a moment to make your list... http://www.sparkpeople.com/secrets.asp?tip=45016_take_a_moment_to_make_your_list The easiest route to fitness is to make up your mind you need to do this for yourself and your Health... See your Doctor and maybe a Nutritionist and let the professionals work out a suitable program and guide you through the regimen. If this is too expensive or inconvenient for you, initiate and design your own program. I chose Sparks.. They have a lot of videos to help you choose activities that are not overly strenuous, but just taxing enough to burn some fat and build some muscle. Pick up... Sun, 20 Mar 2016 14:53:00 EST Extra Steps that Count! http://www.sparkpeople.com/secrets.asp?tip=45011_extra_steps_that_count Always, always pick your parking spot that is the furthest away from the entrance to the store you will visit. The additional steps will quickly add up. It is also a few minutes to congratulate yourself on getting in the extra movement while completing a, perhaps, mundane task. The more often you can do this, it becomes second nature. Remember to breathe deeply, I find it relaxes me and clears my head. It gives me a few minutes just for myself.<br><br>It can be an opportunity to resolve an is... Sun, 20 Mar 2016 11:53:00 EST Blisters from running. http://www.sparkpeople.com/secrets.asp?tip=44993_blisters_from_running Which of these 3 running scenarios sound familiar?<br><br>You’re out for an early morning run before work and you feel a blister rubbing at the back of your heel ...<br>You’ve caught up with a couple of friends at a local race and all of a sudden your pinky toe feels like a piece of raw flesh ...<br>You’ve been training for an event. It’s the last big run before your taper and half way through, you feel the burn and squelch of a blister developing under the ball of your foot ...<br>Heck ... w... Sat, 19 Mar 2016 03:41:00 EST Exercise and Chose better foods.. http://www.sparkpeople.com/secrets.asp?tip=44964_exercise_and_chose_better_foods We all love to eat... Then we decide we want to loose the weight that we have put on little by little and didn't notice till now..you immediately get frustrated and grab the first decadent food you can find and eat.. I believe they said it is called Emotional Eater.. Something triggers a emotion and bingo....there's no one-size-fits-all weight-loss plan for everyone. What can we do..?? Exercise is a must to really loose... A 30-minute brisk walk burns about 250 calories, and while burning cal... Thu, 17 Mar 2016 11:51:00 EST On Demand workouts http://www.sparkpeople.com/secrets.asp?tip=44950_on_demand_workouts Les Mills group fitness is now available on demand, online or on AppleTv or Roku. Its $12.99 a month. I used my iphone with the ondemand and used it while on the spin bike at the gym while there was no class going on. I can use the body pump equipment at the gym or at home. I can do the body combat, thai chi and a few other classes that dont require any equipment. All the classes are very challenging and they change periodically so you dont get bored. The music is good. If you dont mind th... Wed, 16 Mar 2016 18:50:00 EST Water, Exercise and Competition http://www.sparkpeople.com/secrets.asp?tip=44940_water_exercise_and_competition I have found that having friends who are dieting with me (coworkers, family members, friends) has helped me immensely along this journey. Also creating a friendly competition really gives you the drive to get to where you are going. <br><br>We decided to do a weight loss competition at my office that runs from March until October. Whoever lowers their body fat percentage the most, wins either a predetermined amount of money or a week of paid vacation. Also, to entice people to stay on tra... Wed, 16 Mar 2016 11:59:00 EST Micro Goal Setting http://www.sparkpeople.com/secrets.asp?tip=44939_micro_goal_setting When I exercise I like to break my routine into a few basic segments prior to even beginning. The first segment is to plan what I am doing for the day, at a minimum, and for the week at maximum. For instance I will sometimes use the old Monday Wednesday Friday routine for treadmill work, and Tuesday Thursday for the cross trainer. <br><br>Then for the second segment I make sure I actually go to, and get on the equipment for the day. Pretty simple in concept not always possible in reality with... Wed, 16 Mar 2016 11:49:00 EST Maximize Your Steps Each Day http://www.sparkpeople.com/secrets.asp?tip=44925_maximize_your_steps_each_day Some days I'll look down at my FitBit at the end of a work day and I'll have between 6000 and 7000 steps logged. These are GREAT days because by the time I get home and walk my dog for 30 minutes, I'll have my 10,000 steps in - no problem.<br><br>Other days, I'll look at my FitBit and I'll have like 1500 steps. Yuck. These are crummy days and I know that the following day I'll have to step up my game. <br><br>Here's how I get some extra steps in every day. I walk to get my lunch - sometimes t... Tue, 15 Mar 2016 15:52:00 EST HIIT Training Exercises http://www.sparkpeople.com/secrets.asp?tip=44922_hiit_training_exercises HIIT Training - High Intensity Interval Training takes only minutes a day. I like to do around a 20-30 minute HIIT. A great resource for this is at Fitness Blender. This power couple really keep you going with their training expertise. You will never be bored with Fitness Blender works as they have a great library of different types of exercise workouts. Check it out and start losing inches quickly. The other great HIIT Training I like is Jillian Michaels again only 20 minutes a day and she ... Tue, 15 Mar 2016 13:36:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44915_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 Mar 2016 05:54:00 EST Exercise: Lose Weight, Keep It Off http://www.sparkpeople.com/secrets.asp?tip=44907_exercise_lose_weight_keep_it_off Exercise: Lose Weight, Keep It Off<br><br><br>For the vast majority of people, there are two ways to lose weight: eat less and exercise more. And a combination of the two usually leads to the best result. But what about after those excess pounds have been shed? Is it okay to cut back on exercise and get a little extra shut-eye in the morning?<br><br>Unfortunately, no.<br><br>Exercise Goals: Lose and Maintain Weight<br><br>First and foremost, it's important to understand how the process works.... Mon, 14 Mar 2016 13:21:00 EST Rise, Shine, and Get Some Exercise http://www.sparkpeople.com/secrets.asp?tip=44906_rise_shine_and_get_some_exercise Rise, Shine, and Get Some Exercise<br><br>We all know that exercise is good for us, but when faced with the choice of a little extra shut-eye or breaking a sweat first thing in the morning, who wouldn't choose the snooze button?<br><br>Not so fast, say experts. Before turning over and pulling up the covers, consider the fact that exercise — and morning exercise in particular — has special benefits that can last all day.<br><br>Related: The Link Between Sleep and Weight<br>Morning Exercise: Th... Mon, 14 Mar 2016 13:19:00 EST Move It! Move It! http://www.sparkpeople.com/secrets.asp?tip=44896_move_it_move_it Whenever I am doing chores around the house I am sure to turn on some energetic uplifting music. While I am folding clothes I try and do some kind of movement like dancing or even just moving my feet back and forth. Dishes, ironing, vacuuming or mopping are all more fun while getting your grove on <em>224</em> <br><br>The key is to find what music moves you, dance tunes, rock and roll, country or even maybe a musical number. Not only does it burn more calories but it is also a major mood l... Sun, 13 Mar 2016 22:03:00 EST Bring A Friend http://www.sparkpeople.com/secrets.asp?tip=44861_bring_a_friend After struggling with different exercise and weight loss for several years, I made a comment at work about wanting to start riding my bike for lunch. That simple comment opened the flood gates of not only support but also exercise partners. From that lunch time onwards exercise not only became fun but also a social engagement. At first the bike ride (of 18 KMs) started with three of us and 40 minutes, within a small period of four weeks it turned into a group of 12 middle aged old boys doing ... Sat, 12 Mar 2016 00:17:00 EST Help with leg cramps http://www.sparkpeople.com/secrets.asp?tip=44840_help_with_leg_cramps Cramps can be a real nightmare, especially when they wake you at night. Leg cramps most commonly hit your calves and hamstrings, though they can show up in just about any muscle. Sometimes they seem to come out of nowhere, but they can also be clearly related to your movements.<br><br>What’s Going On?<br>Muscle cramps happen when a muscle involuntarily contracts on its own. Usually, you feel a hard lump at the point of pain — that’s the contracted muscle. Cramps don’t usually occur for no rea... Thu, 10 Mar 2016 16:47:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44827_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, 10 Mar 2016 06:16:00 EST Keep Your Eyes In Your Own Lane http://www.sparkpeople.com/secrets.asp?tip=44819_keep_your_eyes_in_your_own_lane It seems that everyday there is a new fitness article that claims to have the answer to how to get fit once and for all. For many of us who LOVE cardio we often wonder are we now doing the wrong thing in terms of exercise. Should we be doing High Intensity Intervals (HIT) workouts, long slow workouts that keep our heart rates in the fat burning zones, or should we be mixing it up with weight training because too much cardio is eating away at our metabolism stoking muscle mass? <br><br>I was t... Wed, 9 Mar 2016 19:59:00 EST Benefits of Yoga http://www.sparkpeople.com/secrets.asp?tip=44816_benefits_of_yoga Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills (plus recommended poses for each one!).<br><br>1. Boost Immunity<br>A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t ... Wed, 9 Mar 2016 12:37:00 EST TRACKING EXERCISE DAILY http://www.sparkpeople.com/secrets.asp?tip=44792_tracking_exercise_daily I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Tue, 8 Mar 2016 08:37:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44789_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, 8 Mar 2016 00:32:00 EST Have a plan... http://www.sparkpeople.com/secrets.asp?tip=44787_have_a_plan Getting results from gym time requires a plan. I find my workouts and write out 4 weeks worth in a notebook. That way, when I go to the gym, I know what exercises I will be doing and I keep track of the amount of weight I lift, so I can increase it each workout. <br><br>Writing out my workouts weeks ahead means I can just do the required workout without wandering around. It also ensures I'll work each muscle group equally preventing any imbalance. <br><br>For me, having things written in a no... Mon, 7 Mar 2016 22:00:00 EST Exercise every day with your normal routine http://www.sparkpeople.com/secrets.asp?tip=44772_exercise_every_day_with_your_normal_routine Is your washer and dryer require you to use stairs? Do you wash clothes every day? Do you take your clothes down stairs every day?<br><br>Then use this activity to improve your leg muscles. When you return up the stairs, instead of taking one step at a time take two. At first you may be not be real steady. So take your time with each step. Remember, you are stretching some muscles and parts of your body that may not have been used for some time. Your body may not be use to this moveme... Mon, 7 Mar 2016 09:32:00 EST Exercise for stronger knees and hips http://www.sparkpeople.com/secrets.asp?tip=44768_exercise_for_stronger_knees_and_hips Exercise is more than just a good health habit; it’s also a specific and effective treatment for many knee and hip problems. Strength in the muscles around a damaged knee or hip can help support that joint by taking over some of its responsibilities. For example, your hips have to do less work to support your body weight if your quadriceps, gluteals, hamstrings, and abdominal muscles are stronger. A strong quadriceps can take over the shock-absorbing role usually played by the meniscus or car... Sun, 6 Mar 2016 23:39:00 EST Taking the Dog http://www.sparkpeople.com/secrets.asp?tip=44742_taking_the_dog There is a big event at our local sporting store today. Bring your dog, and get a picture taken, but the plus is the exercise we will get walking the large store.<br><br>I'm tired of being tired all the time and having no motivation to get up on my feet and do more physical exercise, or just get moving for that matter. I know if I made myself do more, I would in fact lose more.<br><br>A little reflection goes a long way. I took a look back at where I started at the beginning of the month. I ... Sat, 5 Mar 2016 11:39:00 EST Keep On Keeping On http://www.sparkpeople.com/secrets.asp?tip=44726_keep_on_keeping_on <em>24</em> <em>24</em> <em>24</em> <em>24</em> <em>24</em> <em>24</em> <em>104</em> <br>Failure will never overtake me if my determination to succeed is strong enough.<br>~ Og Mandino<br><br>Perhaps the easiest part of healthy living to give up on is exercise. Let's face it, if you are exercising for exercising's sake, it is not much fun. You are doing it because you have to and not because you want to. Sure you want to lose weight but wouldn't you rather lose weight w... Fri, 4 Mar 2016 11:25:00 EST Make the little things count http://www.sparkpeople.com/secrets.asp?tip=44666_make_the_little_things_count When I know I won't have enough time to go to the gym I try to make the little things count. Maybe parking in the back of the lot is only 500 ft further, but it's steps to be tracked! <br>Stairs in my house become mini workouts when I have a moment. <br>*Watching tv, when the commercials come on go up and down the stairs as many times as you can!<br>*No stairs, no problem! Commercial breaks are great for mini cardio sessions like jumping jacks for the first, marching in place commercial two, ... Tue, 1 Mar 2016 01:38:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44665_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 Mar 2016 00:32:00 EST Just 10 minutes a day http://www.sparkpeople.com/secrets.asp?tip=44658_just_10_minutes_a_day Chris "SparkGuy" Downie has it right. If you just commit to exercising 10 minutes a day it will pay off. It is so hard to start but just making that little change will indeed get that spark lit! <br><br>After struggling for so many years I had to suck it up and just start slow and deliberate! I have started with just 10 minutes a day on the treadmill. It didn't matter how fast. It didn't matter that I had to hold on to the arm bars. It didn't matter if I cried or fussed the whole time.... Mon, 29 Feb 2016 16:24:00 EST Top 10 Yoga Benefits http://www.sparkpeople.com/secrets.asp?tip=44656_top_10_yoga_benefits Top 10 Yoga Benefits<br>Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier ... Mon, 29 Feb 2016 14:03:00 EST Triumph in Adversity http://www.sparkpeople.com/secrets.asp?tip=44655_triumph_in_adversity <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <br>Always seek out the seed of triumph in every adversity.<br> ~ Og Mandino<br><br>Sometimes exercise seems like an adversity. Monday mornings are the absolute worst. The opportunity clock is buzzing but Morpheus has a firm grip on my body and absolutely reuses to allow me to leave the bed. After the struggle is complete and I stumble to the bathroom for morning ablutions and w... Mon, 29 Feb 2016 12:44:00 EST Jedi mind trick http://www.sparkpeople.com/secrets.asp?tip=44654_jedi_mind_trick I have an ongoing battle with exercising. It's not even a love/hate thing. I am naturally lazy in this regard. I've never enjoyed the journey; I just want to BE there. Yes, I know that's unproductive and short-sighted and impatient. I'd rather just have a cup of tea and read and let me know when we get there. <em>469</em> <em>149</em> Definitely am an "are we there yet" traveler. "Road trip" makes me shudder. <br><br>Therefore, I must adopt a "these aren't the droids you're looki... Mon, 29 Feb 2016 12:10:00 EST Sunday Funday for exercise! http://www.sparkpeople.com/secrets.asp?tip=44644_sunday_funday_for_exercise I took the opportunity to enjoy the wonderful weather (it is 80 degrees in February in Oklahoma!! This is usually unheard of, but we have had a very mild and nice "winter"). Two of my children and I went for a walk in the local cemetery (I am a funeral director, so I spend lots of time there anyway.) It was a nice, peaceful day filled with plenty of exercise! My children really enjoy it also!! It's a way to spend quality time with my family and get lots of exercise. My oldest son, who is a f... Sun, 28 Feb 2016 17:57:00 EST Just five minutes http://www.sparkpeople.com/secrets.asp?tip=44636_just_five_minutes On most days I find food planning no issue and exercise a more daunting issue. Food planning is a game for me in finding solutions for balancing good nutrition with my calorie goals using foods I like with no fake food. Well, I do slip up with that blasted Diet Coke every now and then.<br><br>Exercise? Well that's a different matter and for me an acquired taste. Some days I just don't want to move. Whether it's because I'm under the weather or just being lazy the attitude is the same, with a... Sun, 28 Feb 2016 11:21:00 EST Doing everything Works http://www.sparkpeople.com/secrets.asp?tip=44601_doing_everything_works Break out of your habits. Your body becomes accustomed to doing the same thing - you get in a rut and your body does not change. My secret is to try something new. I'm typically a high intensity cardio person. I love boot-camp and kickboxing classes.<br><br>While I don't particularly care for strength training. In order to see a change I decided to just try. I began slowly incorporating various exercises and I've learned to break out of my normal routine. I started coming out of the gro... Fri, 26 Feb 2016 10:30:00 EST A Lifestyle Change http://www.sparkpeople.com/secrets.asp?tip=44599_a_lifestyle_change No amount of dieting is going to lead to long term healthy weight loss. It takes changing your lifestyle to a healthy one, which includes exercise and eating right.<br><br>I am amazed at how unhealthy or healthy a food item is....until I read the label. All of it.<br><br>I particularly look at calories, fat, and sodium per serving. <br><br>Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, ... Fri, 26 Feb 2016 09:00:00 EST Goal of a 5K after spinal surgery http://www.sparkpeople.com/secrets.asp?tip=44595_goal_of_a_5k_after_spinl_surgery I am 67 years old and had major back surgery for severe lumbar stenosis that did not go as planned on Dec 1, 2015 and I woke with no feeling or movement in one leg and minimal use of other leg. I ended up in hospital for 18 days and finally could navigate slowly with walker in house only. I had physical therapy and bath assistance per home health and husband did all the cooking and cleaning. The feeling returned painfully and slowly. I went through withdrawal from pain meds, had a heart ep... Fri, 26 Feb 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=44574_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, 25 Feb 2016 00:24:00 EST Exercise for Everyone http://www.sparkpeople.com/secrets.asp?tip=44566_exercise_for_everyone Exercise for Everyone<br><br>Maybe you've never taken an interest in exercise of fitness before and don't know where to start. Or maybe you have mobility issues because of a medical condition and aren’t sure how to get started on a fitness program without hurting yourself.<br><br>The good news is that you can achieve your fitness goals with a plan tailored to your specific health needs. Any barrier to physical activity can be overcome with a little creative thinking. You don’t have to let exc... Wed, 24 Feb 2016 12:40:00 EST TRACKING ALL EXERCISE DAILY http://www.sparkpeople.com/secrets.asp?tip=44562_tracking_all_exercise_daily I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 24 Feb 2016 10:17:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44541_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, 23 Feb 2016 00:55:00 EST Exercise in the Swimming Pool http://www.sparkpeople.com/secrets.asp?tip=44525_exercise_in_the_swimming_pool I had a right knee replacement eight years ago when I lived in Boston. After my knee replacement a friend of ours told my husband about a water physical therapist she used while she was recovering from her knee replacement. He asked me if I would like to go to her. I totally agreed to it. So he hired her to work out with me three days a week in a nearby hotel swimming pool. It was fabulous! I had no pain in my knee while I was in the water. <br>Now I find that I need a left knee lreplac... Mon, 22 Feb 2016 01:49:00 EST Exercise and Pain Relief http://www.sparkpeople.com/secrets.asp?tip=44522_exercise_and_pain_relief By Gina Shaw<br>WebMD Feature Reviewed by Melinda Ratini, DO, MS<br>If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t.<br><br>“Exercise improves your pain threshold,” says Trent Nessler... Sun, 21 Feb 2016 21:21:00 EST Wear the right clothes http://www.sparkpeople.com/secrets.asp?tip=44511_wear_the_right_clothes I work full time and have a toddler, so a couple weeks ago when I started trying to be more consistent with my workouts, I really struggled. I didn't have the energy to get through the 30 minutes a day recommended first thing in the morning OR in the evening, when I was too tired. I found the most I could do in the morning was twenty minutes - not enough. It was too much of a hassle to change AGAIN in the evening to meet the 30 minutes goal. That's when I decided that maybe if I didn't *h... Sun, 21 Feb 2016 00:31:00 EST Sneaking in Exercise http://www.sparkpeople.com/secrets.asp?tip=44498_sneaking_in_exercise Lunge when vacuuming. Squats when loading/unloading dishwasher (better for my back too). Our task on Spark Coach today was to post about ways we sneak in Exercise. I have mentioned these before. At work on misfits I have to do 4 safety/security rounds to check the external equipment shelters, gates and turnstiles. I will do high steps and duck walks. I just bought a hybrid elliptical/recumbent bike so hopefully I will not have to sneak as much. //////////////////////////////////////////<BR>//... Sat, 20 Feb 2016 10:13:00 EST Commitment to your plan http://www.sparkpeople.com/secrets.asp?tip=44495_commitment_to_your_plan Looking back over a personal blog I found this post I wrote quite a while back. <br><br>I really want to love exercise. I've spent a lot of money on equipment over the years. I've had gym memberships, a personal trainer, bought an elliptical trainer, weight bench and weights, mini trampoline and more. I have workout videos and various trackers including a body media and a fitbit HR. I even have a dedicated room with all that and a tv and DVD player. I've made plans, charts and schedules. What... Fri, 19 Feb 2016 23:56:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44459_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, 18 Feb 2016 00:34:00 EST Select the right athletic shoes http://www.sparkpeople.com/secrets.asp?tip=44440_select_the_right_athletic_shoes How to Select the Right Athletic Shoes<br><br>Proper-fitting sports shoes can enhance performance and prevent injuries. Follow these fitting facts when purchasing a new pair of athletic shoes.<br><br>If possible, purchase athletic shoes from a specialty store. The staff will provide valuable input on the type of shoe needed for your sport as well as help with proper fitting. This may cost a premium in price but is worthwhile, particularly for shoes that are used often.<br><br>Athletic shoes a... Tue, 16 Feb 2016 21:15:00 EST Strength Training and Bone Loss http://www.sparkpeople.com/secrets.asp?tip=44429_strength_training_and_bone_loss Porosity, Osteopenia, and Osteoporosis<br>Because of the channels and spaces within compact and cancellous bone, any particular region of a bone consists of certain amounts of bone tissue and nonbone tissue. The term porosity describes the proportion of nonbone tissue. At skeletal maturity the porosity of compact and cancellous bone is approximately 2% and 50%, respectively; the density (amount of bone tissue per unit volume) of compact bone is approximately double that of cancellous bone (Ra... Tue, 16 Feb 2016 12:20:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44418_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, 16 Feb 2016 00:41:00 EST Parking your car http://www.sparkpeople.com/secrets.asp?tip=44407_parking_your_car I always park my car far from the entrance. This way I am getting exercise and rejuvenated by the extra walking! This makes me feel better about myself . This also helps with health. Since I walk at a brisk rate. My heart is pumping. I picture the blood flowing through my veins and arteries fast . This way it is getting rid of any sticky cholesteral that may be hanging on inside. So, try parking your car as far away from the entrance as you are able. Whether it is the Mall, a restuarant, a gr... Mon, 15 Feb 2016 08:00:00 EST Parking your car http://www.sparkpeople.com/secrets.asp?tip=44406_parking_your_car I always park my car far from the entrance. This way I am getting exercise and rejuvenated by the extra walking! This makes me feel better about myself . This also helps with health. Since I walk at a brisk rate. My heart is pumping. I picture the blood flowing through my veins and arteries fast . This way it is getting rid of any sticky cholesteral that may be hanging on inside. So, try parking your car as far away from the entrance as you are able. Whether it is the Mall, a restuarant, a gr... Mon, 15 Feb 2016 08:00:00 EST Playing With The Kids http://www.sparkpeople.com/secrets.asp?tip=44384_playing_with_the_kids I usually count Sunday as my "off day" from exercise, but that does not include getting outside and playing with the kids! Kids naturally love to be active and, if I participate in a game of tag with them at the park, we really get to burning some calories AND have some fun & giggles at the same time!! We also get on the jungle gym and do some climbing. Since we are not working on the weekends, it also is a great time to take a family morning walk or driving to a area trail and do some "ex... Sun, 14 Feb 2016 09:11:00 EST Track your exercise! http://www.sparkpeople.com/secrets.asp?tip=44364_track_your_exercise Over the years, weight has crept on and while this has happened before (doesn't it always?) I find it harder to lose weight now that I am in my 50's. Watching what I eat without adding exercise doesn't work as well as it used to. For Christmas I was given a fitbit bracelet from my husband. It was incentive enough to take a walk after dinner, and gratifying to see the steps add up. It was also quite a bit warmer around Christmas in NJ than it is now! Colder temperatures not withstanding... Fri, 12 Feb 2016 15:07:00 EST Walking is a Great Exercise http://www.sparkpeople.com/secrets.asp?tip=44355_walking_is_a_great_exercise I've been keeping track of my steps since January 1st, with a goal of going from about 4500 steps a day (walking for exercise) to 10,000 steps for exercise purposes at least 5 times a week. I wanted to get to that point by February 1st, and I kind of lost track with other drama in my life. I made it consistently by 2/12. But here goes.<br><br>For the last week I do about 11,000 steps a day 6 days a week. I get up early and walk early because its been unseasonably hot here in So Cal. I've ... Fri, 12 Feb 2016 10:42:00 EST TRACKING MY MOVES AND EVERYTHING ELSE http://www.sparkpeople.com/secrets.asp?tip=44350_tracking_my_moves_and_everything_else I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Thu, 11 Feb 2016 18:22:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44331_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, 11 Feb 2016 00:37:00 EST How I Started the Elliptical http://www.sparkpeople.com/secrets.asp?tip=44312_how_i_started_the_elliptical When I first started to exercise on the elliptical (and I'm just about to get on mine right now)<br> <br>I got it as a Christmas (around 10 years ago)present and I could only do it for one minute and I was not consistent at it.<br><br>Well I hear something on tv (around March) they said you should be able to do 10 minutes of exercise to live and I could only do 1 minute...yikes<br><br> <img src="http://photosaws.sparkpeople.com/guid/8065e46d-6aa... Tue, 9 Feb 2016 21:15:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44295_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, 9 Feb 2016 00:32:00 EST climb to success http://www.sparkpeople.com/secrets.asp?tip=44277_climb_to_success When I am standing there looking at the stairs or the elevator. I have trained myself to conscientiously do a quick calculation if I have time to take the stairs. Then I evaluate if it would actually be quicker to take them. I find in 99% of the cases, the stairs are quicker and healthier. But it is all about that first step of making the assessment, the rest is easy.<br><br><br>If you would like to read about this more, I am certain that SparkPeople has a variety of reasons why you should ch... Mon, 8 Feb 2016 09:47:00 EST