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=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 spinl 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 Exercise and Activity - A Small How-to http://www.sparkpeople.com/secrets.asp?tip=44244_exercise_and_activity_a_small_howto Make an appointment with yourself so time doesn't get away from you. And make your workouts fun! If you enjoy something, you are more likely to do it! And let's face it, we have to do in order to lose! And in this case only, I am sure we all want to be LOSERS! :) <br>I ride a recumbent bike and I only allow myself to watch taped content on my DVR when I am riding. In doing this, I have created a habit that I don't want to break. In fact, when I am watching TV, I ride my bike. I don't s... Sat, 6 Feb 2016 05:29:00 EST New Music For Exercise http://www.sparkpeople.com/secrets.asp?tip=44242_new_music_for_exercise Everyone already knows that music is a great way to stay motivated and continue to work towards our goals. I recently learned that I stay more motivated when I change the songs I listen to everyday. I write down the songs on my current playlist and change them up everyday before I hit the gym. I never get bored and although it takes me time, I stay motivated and never lose interest in the music I am listening to. <br><br>I also learned to incorporate international music into my playlists.... Sat, 6 Feb 2016 02:18:00 EST Exercises for folks with bad knees http://www.sparkpeople.com/secrets.asp?tip=44238_exercises_for_folks_with_bad_knees <br>Subscribe<br>Exercise may be the best medicine for chronic achy knees. "Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at the New York Hospital–Cornell Medical Center in New York City. But you must use good form and technique when doing exercises for knee pain.<br><br>Be sure to never bend your legs to a point where your knees stick out past your toes. That puts a lot of ... Fri, 5 Feb 2016 22:56:00 EST A nice Walk http://www.sparkpeople.com/secrets.asp?tip=44222_a_nice_walk Had a really nice walk this morning with my dog. A light snow had fallen, so it was really beautiful. I could feel the fresh cold air hit my lungs with every step I took.<br>When there is a will, there is always a way.<br><br>It's simple: A good thirty minute walk is all you need to get the heart pumping and improve your cardio.<br>*******************<br>********<BR>******************<br>**********<br>I have found that eating protein with every single meal will hold me over and satisfy my hu... Fri, 5 Feb 2016 08:59:00 EST Don't think about it, just do it! http://www.sparkpeople.com/secrets.asp?tip=44213_dont_think_about_it_just_do_it My secret is simple: get up and go. Don't think about it. Just get up and go. <br><br>I think the 1700 minimum character count is a bit too much for my tip. But I will explain how I got to that tip just so that my text will be eligible for posting.<br><br>I lag all the time about going to the gym. However, I have the perfect opportunity where I can go to a free hotel gym during my lunch break. I go Monday through Thursday. My coworkers sometimes go with me. On one such day when I was contempl... Thu, 4 Feb 2016 14:28:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44204_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, 4 Feb 2016 06:41:00 EST 7 Essential Tips for Squatting Big Weights http://www.sparkpeople.com/secrets.asp?tip=44200_7_essential_tips_for_squatting_big_weights 1. Put The Bar Lower. Putting the bar lower on your upper-back engages your posterior chain more and allows you Squat more weight you can lift. Start Squatting with the bar between your traps and rear shoulder muscles instead of high on your traps. If you lack flexibility: do shoulder dislocations. Do NOT Squat with a sissy pad or towel or manta ray if Squatting low bar feels uncomfortable. One, they all mess with the correct bar position – the barbell will end up higher on your back which me... Wed, 3 Feb 2016 15:27:00 EST 30 Minutes Walking http://www.sparkpeople.com/secrets.asp?tip=44193_30_minutes_walking If you want to add seven years to your lifespan, set aside 20 to 25 minutes for a daily walk. This simple habit, which can also arguably be one of the most enjoyable parts of your day, has been found to trigger an anti-aging process and even help repair old DNA.<br><br>The research, presented at the European Society of Cardiology (ESC) Congress, followed 69 people between the ages of 30 and 60. Those who engaged in daily moderate exercise, such as a brisk walk or jog, high-intensity interval ... Wed, 3 Feb 2016 11:09:00 EST Working out at home http://www.sparkpeople.com/secrets.asp?tip=44178_working_out_at_home I started my lifestyle change in November 2014 after dropping from 2 jobs to 1. I could have picked a better time to start in terms of being able to get to the gym or workout outside here in the Pittsburgh area during the winter! <br><br>I adapted by using the spark app and the suggested exercise options. I created my own routine that I could do in the space of my apartment, consisting of a lot of calisthenics, basically. I spent a lot of time walking back and forth in my apartment, going fro... Tue, 2 Feb 2016 19:07:00 EST Pros and Cons of a Treadmill http://www.sparkpeople.com/secrets.asp?tip=44171_pros_and_cons_of_a_treadmill One of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic workout. For many, treadmills are a good choice to begin a new exercise routine because walking is well tolerated by most individuals regardless of fitness level and for most back conditions. As strength and endurance are developed, the treadmill can be used for jogging and/or for interval training.<br><br>Advantages to Using a Treadmill<br><br>The treadmill is a rela... Tue, 2 Feb 2016 11:13:00 EST Auto Stair Stepper http://www.sparkpeople.com/secrets.asp?tip=44166_auto_stair_stepper My treadmill was broken and we are snowed in and I am trying to apply a "no excuses" policy for cardio exercise. <br><br>So I looked around the house and the obvious was staring right at me...steps up out of the basement and steps up to the 2nd floor of the house! I thought "Oh, up and down 10 times should be a quick easy way to get my body moving?!?"<br><br>Well after only 5 up and downs, I was huffin and puffin...but I pushed through and made it the 10 ups and downs. It only took about 3-... Tue, 2 Feb 2016 08:44:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=44165_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, 2 Feb 2016 06:55:00 EST Little things add up! http://www.sparkpeople.com/secrets.asp?tip=44158_little_things_add_up I work at an office in a sedentary job. We are now paperless, so we really have no need to get up from our desks. After I saw how my steps went down on my activity tracker after this change, I realized that I had to make up those steps/activity some other way.<br><br>I now make it a point to get up and take a lap around the office every 30 minutes or at least every hour. In addition, when I have to go somewhere, like to drop off mail, or fax something, I always take the long route. <br><br>Wh... Mon, 1 Feb 2016 19:25:00 EST How to Start a Fitness Plan Over 40 http://www.sparkpeople.com/secrets.asp?tip=44111_how_to_start_a_fitness_plan_over_40 How to Start a Fitness Plan Over 40<br><br>Physical fitness in middle age can be a powerful protector against frailty, heart conditions, and more. In fact, regular midlife exercise might be the most powerful way to prevent chronic illness, a new study done at UT Southwestern Medical Center and the Cooper Institute shows. Researchers examined more than 18,000 participants with an average age of 49 and found that the more fit men and women were, the lower their chances of developing serious hea... Sat, 30 Jan 2016 11:28:00 EST Friendly Competition At Work http://www.sparkpeople.com/secrets.asp?tip=44095_friendly_competition_at_work We are having a contest at work for the most steps taken from 1/28/16-2/29/16. The first place prize for an individual is $300, second place is $200 and third place is $100. The first place team gets an in office massage . It is a good way to stay motivated and this is company wide with over 250 people competing. So far I have been ranging between 4 & 7 place overall. Our team is in 5TH place and has been since the contest started this week. I got a FitBit Zip and it is wonderful. I have been... Fri, 29 Jan 2016 15:10:00 EST Simple Things to Do.. http://www.sparkpeople.com/secrets.asp?tip=44094_simple_things_to_do Simple Ways to Move Your Body<br><br>You can start the process of being healthy and weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.<br><br>Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch. Walk more. Look for sm... Fri, 29 Jan 2016 15:00:00 EST WORKING OUT 120 MINUTES A DAY http://www.sparkpeople.com/secrets.asp?tip=44089_working_out_120_minutes_a_day I have been working out a minimum of 120 minutes a day. I only do 30 minutes at a time, so I do not get frustrated or burnt out. It has been good so far.<br><br>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 r... Fri, 29 Jan 2016 10:16:00 EST Getting Fit With Zumba http://www.sparkpeople.com/secrets.asp?tip=44069_getting_fit_with_zumba Getting Fit With Zumba<br><br>Zumba is a workout disguised as a dance party — an effective aerobic exercise delivered with a Latin-inspired beat. With dance classes being the most common choice for the more than 24 million Americans who participate in aerobic fitness classes, it’s no wonder that Zumba has zipped to the top of the list in popularity at gyms and fitness centers across the country.<br><br>Zumba was brought to the United States from South America in 2001 by its creator Alberto Be... Thu, 28 Jan 2016 11:06:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44060_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, 28 Jan 2016 05:16:00 EST Swimming for health http://www.sparkpeople.com/secrets.asp?tip=44042_swimming_for_health Deciding to lose weight and get healthier after 55 was complicated by having both knees replaced, back surgery to regain use of my right leg and a medical prohibition to biking. My body was in terrible shape and I thought I had a lot of living to enjoy so I started out working up from the floor. It was a major effort to walk to the mailbox and back at first, but the grandchildren were great motivators. I had worked up to walking two miles using pain medication to get started on each expeditio... Tue, 26 Jan 2016 21:42:00 EST Everyone has a special training, nutrition, or general fitness secret. Get the scoop from elite athletes and use their secrets to elevate your own fit http://www.sparkpeople.com/secrets.asp?tip=44037_everyone_has_a_special_training_nutrition_or_general_fitness_secret_get_the_scoop_from_elite_athletes_and_use_their_secrets_to_elevate_your_own_fitness_level <br>Karina Baymiller - Her Secret Extreme Conditioning<br>I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don't know is that I love conditioning work just as much.<br>I talk a lot of crap about cardio, and it's true, you wouldn't catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I'm obsessed. Maybe it's the adrenaline junk... Tue, 26 Jan 2016 15:23:00 EST Change up your workout to suit you! http://www.sparkpeople.com/secrets.asp?tip=44033_change_up_your_workout_to_suit_you Whether you hit the gym, hit the road, or stay in the comfort of your own home, there are a myriad of ways to get in some exercise.<br><br>I read a blog today about someone who would not exercise because getting on the floor made it almost impossible to get back up, walking for a half hour made her legs sore, and exercise bikes and elliptical machines hurt her knees. Every kind of exercise she named, she had a built in excuse not to do it. And that's all they were: excuses. She had no reaso... Tue, 26 Jan 2016 12:22:00 EST Bootcamp housecleaning workout! http://www.sparkpeople.com/secrets.asp?tip=44021_exercises_to_do_while_cleaning Every once in a while, I have a 60 minute cardio session that ends with a sparkling, clean home. You may think you won't get your hear rate up high enough to count as a cardio session. I workout with a heart rate monitor, and I usually burn as many calories as I do with bootcamp DVD,s. <br>Here's the trick--you cannot phone this in. You intentionally add jumps, lunges, hard scrubbing, squats and lunges while cleaning. (Do this at home alone, not pretty.)<br>Assemble your workout equipment.... Tue, 26 Jan 2016 08:12:00 EST Do what you don't want to! http://www.sparkpeople.com/secrets.asp?tip=44019_do_what_you_dont_want_to When I don't feel like doing my daily exercise routine, I do it anyway! <br><br>Some days are worse than others when it comes to working out. On those days, I really have to force myself to do it...but I always end up feeling much more accomplished once it is over. I have a pretty active lifestyle so it's not always easy to fit exercise into my routine. Sometimes I come home from work and want to just sit down and relax. But when I do that, it is that much harder to get back up to do my w... Tue, 26 Jan 2016 05:58:00 EST Walking Allowed A 30+ Pound Loss ? http://www.sparkpeople.com/secrets.asp?tip=44016_walking_allowed_a_30_pound_loss_ I've been researching walking, jogging and running as individual subjects because I simply desired information as I trust my own research 1st. I can't go off what someone else told me , I need to know. Now I know it seems that walking is great for people who can't move or don't move much in which it helped me shed 30+ pounds . Walking also aided in my endurance, speed and cadence. Walking is natural, we were made to walk, we're supposed to walk, it's in our nature, our blood. Walking can be d... Mon, 25 Jan 2016 20:02:00 EST Extra Movement Strategy http://www.sparkpeople.com/secrets.asp?tip=44009_extra_movement_strategy Sometimes it is difficult to get in 10,000 steps a day deadlines keep you sitting at your desk or you just want to relax with the family and before you know it hours have passed and you have been in the same spot. My job keeps me sitting for hours on end at times and I know I am not alone in this. In fact that is the biggest thing that packed a lot of pounds on me over the last few years. So I had to come up with a strategy to help me get moving more. <br><br>When I go talk to my boss I don't... Mon, 25 Jan 2016 11:35:00 EST Cold weather walking http://www.sparkpeople.com/secrets.asp?tip=44004_cold_weather_walking During the winter it can be hard to add exercise at work. I received a fitbit for Christmas, and have been hard pressed to get enough steps in during the work day. During vacation it is not hard to accumulate steps, but being back at work has been a challenge. If the weather is above the freezing mark, I will take 40 minutes and walk all around campus (which is really rather pretty any time of year). During frigid days I started walking throughout my building at work (library). Stairwells... Mon, 25 Jan 2016 10:29:00 EST Move While Watching TV http://www.sparkpeople.com/secrets.asp?tip=43989_move_while_watching_tv I have a lot of shows I like to keep up with, but I hate wasting hours on the couch. I don't own any exercise machines, so I like to put some energizing music on low volume and jog/march in place for the duration of the program. I get bored easily, so this keeps me entertained! An hour of just marching in place can burn 150 or more extra calories. Change that to an hour of jogging in place if you can and you could be looking at a 400 - 500 calorie burn! Have an activity tracker? An hour of jo... Sun, 24 Jan 2016 16:22:00 EST Use Music to Time Exercise http://www.sparkpeople.com/secrets.asp?tip=43976_use_music_to_time_exercise I set up a music playlist that has enough songs to last as long as I want my exercise session to be. For instance, if I want to exercise for thirty minutes, I will make my playlist last for around thirty minutes. <br><br>When I do this, I find exercise goes by much faster because 1. I'm not constantly watching a timer because I know when the playlist is over, my exercise is over and 2. I'm getting motivation from the songs to move and keep going. <br><br>I usually add two or three more songs ... Sun, 24 Jan 2016 10:33:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=43974_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 Jan 2016 07:35:00 EST Strength and cardio training http://www.sparkpeople.com/secrets.asp?tip=43961_strength_and_cardio_training I have always, always, always hated exercising. I do understand the calories in/calories out concept. So, I have been able to lose weight in the past by just reducing the # of calories consumed. However, now I am older, retired and very, very concerned that a continued sedentary life will cause health problems. Since I am retired, I do have time to engage in a program. I did just that. Although hiring a trainer is costly, I thought it was well worth the investment. Now, almost a year later, i... Sat, 23 Jan 2016 10:12:00 EST Sneaking exercise into your daily routine http://www.sparkpeople.com/secrets.asp?tip=43956_sneaking_exercise_into_your_daily_routine I trick myself into getting exercise by "running" errands. I use every opportunity to incorporate exercise into my daily routine. Just a few examples are running to the bank, returning redbox movies, and mailing letters. One day I dropped my car off to the tires rotated. Then I ran to the bank to deposit money and then to the post office to mail a letter. Then I ran to meet a friend for a pedicure. She then drove me to pick up my car and then I drove home.<br><br>Another time, I met my family... Fri, 22 Jan 2016 23:31:00 EST Benefits of Walking http://www.sparkpeople.com/secrets.asp?tip=43953_benefits_of_walking By Gabriella Boston October 20, 2015 <br>CrossFit, Insanity, Pure Core. Every year, new hard-core players and routines make a splash on the fitness stage.<br><br>But truthfully, they stick with only about 20 percent of the population — those who are already fitness converts.<br><br>How about the rest — the 80 percent of Americans who don’t get enough exercise? Are they really going to go from couch to Insanity and stick with it?<br><br>Not likely.<br><br>Instead, suggested the surgeon genera... Fri, 22 Jan 2016 17:48:00 EST Get a free Smart Phone Fitness App http://www.sparkpeople.com/secrets.asp?tip=43948_get_a_free_smart_phone_fitness_app There are many smart phone apps available. Some require that you buy something to wear, but some are absolutely free.<br><br>I'm not an expert by any means, but I have 2 apps that I use to track my activity every day: The Google Fit app and the UP app. The google fit app just requires your smart phone and the UP app requires an UP wrist band and a smart phone.<br><br>For the Google Fit app, you open the app and click the plus sign to start an activity. You can choose from a multitude of ac... Fri, 22 Jan 2016 13:17:00 EST Exercises That's Effective http://www.sparkpeople.com/secrets.asp?tip=43936_exercises_thats_effective I'm 1 of those individuals who enjoys being immersive and involved in all of my interests in which this particular interest is research, doing my own research. It's proven and trusted because you tested it and it's effective at helping us reach those goals. My idea is to attempt constant current knowledge on the subjects that matter to me personally. So I discovered that there's 9 exercises for for weight loss ranked in order of effectiveness :<br>1. Jumping Rope = 667-990 calories burned / h... Fri, 22 Jan 2016 02:44:00 EST Motivating yourself to exercise! http://www.sparkpeople.com/secrets.asp?tip=43928_motivating_yourself_to_exercise Try to exercise at least 5 minutes even if you don't feel like it. It helps build a daily habit and chances are you will exercise longer if you get started. Get on the treadmill, look up a spark people exercise video or try walking to get your errands done. Take the stairs every chance you get. Start off small and the amount of exercise you get will increase. Even 5 minutes built into your day especially several times a day will start to add up to a exercise habit. You will start to exercise... Thu, 21 Jan 2016 13:04:00 EST NEVER MISS EXERCISING http://www.sparkpeople.com/secrets.asp?tip=43915_never_miss_exercising FIRST YOU HAVE TO DO WHAT WORKS FOR YOU!<br>I GO TO BED EARLIER TO GET UP EARLIER,HAVE BREAKFAST THEN EXERCISE!<br>THAT WAY IT IS DONE NO EXCUSES!<br>MONDAY'S I DOLOWER BODY,TUESDAY'S I DO UPPER BODY,WEDNESDAY'S I DO CORE AND KEEP ROTATING THAT WAY TO GET IN ALL AREAS.<br>I HAVE NEVER MISSED A DAY AND ONLY TAKE ONE DAY OFF I PICKED SUNDAY FOR ME!<br>SPARK SAY'S TAKE AT LEAST ONE DAY OFF!<br>SO THIS IS THE BEST HABIT I HAVE EVER GOTTEN INTO!!!<br>I TRACK AHEAD OF TIME BECAUSE I KNOW I WILL N... Thu, 21 Jan 2016 08:42:00 EST Bad weather and no money for the gym http://www.sparkpeople.com/secrets.asp?tip=43905_bad_weather_and_no_money_for_the_gym If you want to exercise but don't like to depend on going outside, or spending money to join a gym, you can walk inside your house. I saw a video about walking in place and tried that, but really hated it, so here is an easy solution.<br><br>Even if your house isn't set up like mine, you can figure out a different path, using a sofa and coffee table, or whatever works. If you have a smart phone, download the free Google Fit app and fill out all of your statistics so your numbers will be acc... Wed, 20 Jan 2016 16:11:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=43891_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, 20 Jan 2016 05:41:00 EST Tips for Morning Workouts http://www.sparkpeople.com/secrets.asp?tip=43882_tips_for_morning_workouts If you think exercising in the morning could benefit you then here are 7 tips that can help you start a morning exercise routine.<br>#1 Pick a realistic time<br>It is often tempting to set my alarm clock for 4:30am so I can have my workout and shower done by 6:00am. However, that is not realistic or sustainable for me. Trust me I have tried many times. A time I can stick with is 5:30am. This allows me to get the proper amount of sleep and still enough time for a solid workout. If you pick a t... Tue, 19 Jan 2016 11:56:00 EST Consistency is the key! http://www.sparkpeople.com/secrets.asp?tip=43865_consistency_is_the_key I started my my training program in September and to be honest, doubted myself. Now I have sticked to it for 4 months and the results are AMAZING. I have used the Kayla Itsines programs, both pre-training (4 weeks) and the actual 12 weeks. I think the money I paid has paid itself back for many times.<br><br>Although I have not so much concentrated on regular eating, I had pretty healthy ways already before the training program. I don't think wrong eating or overeating was ever my issue. Rath... Tue, 19 Jan 2016 03:51:00 EST Consistency is the key! http://www.sparkpeople.com/secrets.asp?tip=43864_consistency_is_the_key I started my my training program in September and to be honest, doubted myself. Now I have sticked to it for 4 months and the results are AMAZING. I have used the Kayla Itsines programs, both pre-training (4 weeks) and the actual 12 weeks. I think the money I paid has paid itself back for many times.<br><br>Although I have not so much concentrated on regular eating, I had pretty healthy ways already before the training program. I don't think wrong eating or overeating was ever my issue. Rath... Tue, 19 Jan 2016 03:51:00 EST Use a Tracker!!! http://www.sparkpeople.com/secrets.asp?tip=43861_use_a_tracker Unfortunately, I a Lazy, Sedentary type of person. I wasn't always this way, but somehow became this way after having a Sedentary Job (Tour Bus Driver) in my mid 40s. <br>Trying to reverse this Sedentary tendency, once it set in, hasn't been easy!!! Why, I even have a Gym membership which I haven't used in several years!!!!<br>Starting up with Sparkpeople has been Wonderful Incentive to get me moving!!! Besides Sparkpeople, my "FITBIT One" (a Tracker that clips onto my Brassiere) has be... Mon, 18 Jan 2016 23:21:00 EST Exercise Throughout Your Day http://www.sparkpeople.com/secrets.asp?tip=43855_exercise_throughout_your_day I fit strength exercises in throughout the day. Examples are 2 reps of 10 step-ups on the bottom step every time I go to the basement or garage; 12 wall push-ups when I go down the hall to the bathroom; lunges down the hall on the way to the bedroom; counter push-ups in the kitchen while cooking or doing dishes; laps around the kitchen island - lots of ways present to add exercises themselves if you look for them! Keep weights or resistance bands near the seat you use while watching TV and ... Mon, 18 Jan 2016 15:26:00 EST Find a Rescue http://www.sparkpeople.com/secrets.asp?tip=43853_find_a_rescue My husband and I decided to adopt...a dog that is and we found our beloved Dulce. Not only has she changed our life but she keeps our feet to the fire. She is a total sweetheart that we found on Red Collar Rescue and loves to go for walks. She is so routine and once we are finished dinner she will start pushing us to go for a walk. The other night she was literally nipping at my husbands socks to get up. We also downloaded an app called Walk for a Dog where you can download the app, trac... Mon, 18 Jan 2016 13:20:00 EST Benefits of Walking http://www.sparkpeople.com/secrets.asp?tip=43848_benefits_of_walking What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking is an aerobic exercise; a University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. Walking is good for you in other... Mon, 18 Jan 2016 10:58:00 EST Walk the Dog http://www.sparkpeople.com/secrets.asp?tip=43844_walk_the_dog Even if it is cold, wet, hot or I don't feel motivated, my dog still needs to go for a walk. Once we get started, I keep going until we get our full walk in. He starts barking when it is time to go out in the morning and doesn't stop until I get up off the couch and take him.<br><br>Both of us enjoy the fresh air and getting out in the winter helps chase away the blues. <br><br>In spring and summer, I look at the wildflowers blooming along the road which lifts my spirits.<br><br>We have a ... Mon, 18 Jan 2016 10:05:00 EST Try to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=43840_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 Jan 2016 06:55:00 EST Benefit of Early Workouts http://www.sparkpeople.com/secrets.asp?tip=43836_benefit_of_early_workouts IT'S EASIER TO FOLLOW HIGH-VOLUME TRAINING SYSTEMS<br>Trying to do a triset or a giant set is all but impossible in a packed gym. This guy over here wants to work in. That girl over there wants to steal your dumbbells. Others cast an evil eye your way for hogging so much equipment. They would have a point—if the gym was crowded.<br><br>But it's not, because you were ready to rise and grind before everyone else. Yep, it's much easier to complete these types of training programs when the facili... Sun, 17 Jan 2016 20:19:00 EST One Way to Keep Yourself from Making Excuses http://www.sparkpeople.com/secrets.asp?tip=43832_one_way_to_keep_yourself_from_making_excuses There are days when I just don't feel like getting up and going to the gym for a workout. This mostly happens in the winter months when it is still dark outside in the early morning at the time the alarm goes off. I'm not a fan of getting out in cold weather so it is easy to get off track for working out during these months. I find that I start making excuses to not exercise. For times like this, I make sure I keep a variety of workout videos in my video library so I am unable to make any exc... Sun, 17 Jan 2016 19:10:00 EST Join a gym http://www.sparkpeople.com/secrets.asp?tip=43816_join_a_gym I am so happy that I joined a great gym, Here are a few reasons why a gym membership is a really good idea for me and may be for others...<br><br>A gym encourages you to do a balanced program that includes both aerobic and strength training exercises. These promote heart health and weight loss, help prevent osteoporosis and improve muscle strength, balance and flexibility.<br><br>One of the big advantages a gym is the wide array of weights, machines, exercise classes and other elements. This ... Sun, 17 Jan 2016 01:15:00 EST Exercise doesn't have to break the bank! http://www.sparkpeople.com/secrets.asp?tip=43814_exercise_doesnt_have_to_break_the_bank Exercise doesn't have to break the bank! When I started out, I paid for a membership at a gym and paid for a personal trainer. It didn't really work for me, as my trainer wasn't that interested in my as she was in trying to impress me by her accomplishments. Also, my mindset wasn't in the correct place to reach success. Today I do most of my exercise at home. I have a gazelle that I work out on an hour everyday. Usually broke up in 20 minute increments. Then I invested in a set of resi... Sat, 16 Jan 2016 21:44:00 EST Essentials of a Good Run http://www.sparkpeople.com/secrets.asp?tip=43810_essentials_of_a_good_run I believe in a good run at least three days a week, or a fourth day if I have extra time. Some days I will run for three to six miles, but other days I will run 50 or 60 minutes while paying no attention to distance. I have never been seriously injured while running, but I have had shin splints, hip aches, and plenty of skinned knees. <br><br>It's rare for me to have what I would call a bad run where I have shin splints, or fall, or don't have enough energy to finish my goal for that day. <br... Sat, 16 Jan 2016 17:51:00 EST The Lazy Person's Exercise Plan http://www.sparkpeople.com/secrets.asp?tip=43805_the_lazy_persons_exercise_plan FITNESS & EXERCISE<br>The Lazy Person's Exercise Plan<br>Reviewed by Gary D. Vogin, MD<br>WebMD Feature Archive<br>By now we all know the dangers of eating too much and exercising too little: heart disease, stroke, diabetes, etc. But even in a society as obsessed with slimness as ours, most of us would rather have a root canal than hit the gym. Well, couch potatoes, take heart! Experts now say that effective exercise can be incorporated into daily life so easily, even the most exercise-phobic... Sat, 16 Jan 2016 13:40:00 EST COLD WEATHER WORKOUTS http://www.sparkpeople.com/secrets.asp?tip=43797_cold_weather_workouts 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... Sat, 16 Jan 2016 09:50:00 EST Why You Need Aerobic Exercise http://www.sparkpeople.com/secrets.asp?tip=43794_why_you_need_aerobic_exercise Why You Need Aerobic Exercise<br><br><br>The Essential Workout Routine<br><br>The most recent guidelines from the American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderately intense aerobic exercise five days a week or 20 minutes of high intensity aerobic exercise three days a week to maintain good health and reduce your risk of chronic disease. For aerobic workouts, 60 to 80 percent of your maximum heart rate is generally the zone you should reac... Sat, 16 Jan 2016 09:09:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=43793_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... Sat, 16 Jan 2016 00:09:00 EST 7 Reasons You Should Listen To Music When You Work Out http://www.sparkpeople.com/secrets.asp?tip=43788_7_reasons_you_should_listen_to_music_when_you_work_out 7 Reasons You Should Listen To Music When You Work Out<br><br>This Week's Fitness Fact<br><br><br>Listening to music when you hit the gym to improve your workout isn't exactly a new concept. But understanding how your favorite tunes enhance your exercise is a little less obvious.<br><br>Research consistently finds that listening to music distracts athletes from their "bodily awareness" (read: pain). And a recent study found that not just listening, but controlling and creating music in time t... Fri, 15 Jan 2016 13:39:00 EST Make shift rowing machine http://www.sparkpeople.com/secrets.asp?tip=43780_make_shift_rowing_machine I wanted to begin rowing for an alternate way of working in my cardio during the day. The only thing is that I don't have a rowing machine and I didn't want to spend the money on one.<br><br>I do however have three different lengths of resistance bands so I figured out a way to make them work as oars so I would still get a rowing program going. <br><br>I attached the longest band which has handles on each end through the handle to my patio doors and put my ottoman about 5 feet from the door.... Thu, 14 Jan 2016 23:32:00 EST 5 Benefits of Interval Training http://www.sparkpeople.com/secrets.asp?tip=43758_5_benefits_of_interval_training 5 Benefits of Interval Training<br><br>What's The Best Time to Exercise?<br><br>You need to shake up your fitness program and lose weight, but you don’t really have any more time to devote to it. The perfect answer could be high-intensity interval training or HIIT for short. Interval training is not just for elite athletes anymore — everyone is doing it.<br><br>High-intensity interval training requires interspersing bursts of intense activity into your regular fitness program. “It’s a form of... Thu, 14 Jan 2016 05:54:00 EST Try to Fit Little Bits of Exercise In Whenever You Can - It All Adds Up! http://www.sparkpeople.com/secrets.asp?tip=43757_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block... Thu, 14 Jan 2016 05:48:00 EST Your So Bored Out That You Do Something Active http://www.sparkpeople.com/secrets.asp?tip=43754_your_so_bored_out_that_you_do_something_active Make sure that you become so bored that you have no choice but to exercise to appease your boredom. Do new things that you wouldn't normally do like doing paddle boarding or jump rope-jog at your neighborhood park. Don't give into depression. Depression is your worse enemy and can make you be inactive even when your bored out of your mind. Adopt an active pet like a dog so that it can wear you out as well as itself. Avoid taking your car places. If you can get to one place from another by wal... Wed, 13 Jan 2016 21:15:00 EST Learn What Motivates YOU to Exercise http://www.sparkpeople.com/secrets.asp?tip=43747_learn_what_motivates_you_to_exercise As we all know, exercising and being more active can help us a great deal if we're trying to lose weight. But it's also extremely important to stay at a healthy weight once we get there - the familiar word, maintenance.<br><br>What this means is we need to find what it is that makes us tick, individually. We are all different. What works for one person will not necessarily work for another. We have to figure out what will keep us going for the long haul.<br><br>As an example, some people woul... Wed, 13 Jan 2016 14:38:00 EST Organize your Workout Music – Create Playlists in Different Genres or for Different Activities to Keep Workouts Interesting http://www.sparkpeople.com/secrets.asp?tip=43733_organize_your_workout_music_create_playlists_in_different_genres_or_for_different_activities_to_keep_workouts_interesting I find that I get more out of a workout when I’m playing music than I do when I watch TV. For some reason, when I watch TV, I get more bored and find myself getting tired quicker. I watch the ‘Calories Burned’ counter more frequently. TV doesn’t distract me sufficiently, and those workouts never seem to last as long as the ones I do with music.<br> <br>I’ve been reading a few articles lately on this topic and they all confirm that the use of music affects exercise intensity. One study sai... Wed, 13 Jan 2016 00:54:00 EST Works without fail! http://www.sparkpeople.com/secrets.asp?tip=43732_works_without_fail I am new out of college and thankful to have found a job. But now I realize that it's so much harder to be fit! You're tired after work, and on weekend you just want to go out to have some food with friends, or sleep in! I need to figure out how I can balance work and a healthy lifestyle, which I am sure a lot of other people are struggling with as well...Afterall, being fit and living a healthy lifestyle only means more energy to go around and it makes for a happier person overall. I think I... Wed, 13 Jan 2016 00:49:00 EST Using Exercise to Beat Stress http://www.sparkpeople.com/secrets.asp?tip=43718_using_exercise_to_beat_stress Using Exercise to Beat Stress<br><br>The Just-for-Women Workout<br><br>Get Active<br>Nothing can beat regular exercise as a stress-busting technique. The result of the 'fight or fight' reaction is that our bodies go into a state of high arousal but there is often nowhere for that energy to go, so our bodies can stay in this state for hours at a time. Exercise is the best way to dissipate the excess energy, especially if you have a sedentary job.<br><br>It's a good idea to channel your energy ... Tue, 12 Jan 2016 10:16:00 EST Eating Right for Exercise http://www.sparkpeople.com/secrets.asp?tip=43717_eating_right_for_exercise Eating Right for Exercise<br><br>Fun Winter Workouts for Weight Loss<br><br>5 Benefits of Interval Training<br><br>You need energy to exercise and energy comes from food. Make sure you've eaten adequately before any fitness activity and eat to refuel afterwards, says Sue Travis, RD, PhD, of the division of nutritional sciences at Cornell University in Ithaca, N.Y.<br><br>Fitness Food: The Right Diet for Exercise<br><br>The amount of food a person needs will vary with age, sex, weight, and act... Tue, 12 Jan 2016 10:13:00 EST TRYING TO STAY ON TRACK http://www.sparkpeople.com/secrets.asp?tip=43714_trying_to_stay_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... Tue, 12 Jan 2016 09:43:00 EST Making Exercise Fun http://www.sparkpeople.com/secrets.asp?tip=43712_making_exercise_fun One of the great things about SP is that it gives you the tools to learn to enjoy exercise in its many forms. By granting points for every 5 minutes of fitness activity, plus a lot of great resources (articles, videos, exercise charts) to show you that exercise really can be just about anything that gets your heart pumping and your breathing a little heavier. <br><br>You can even put on some of your favorite tunes and just dance your way to fitness! Really!!! <br><br>Over the past 9 months, I... Tue, 12 Jan 2016 09:17:00 EST Sleep in your gym clothes. http://www.sparkpeople.com/secrets.asp?tip=43710_sleep_in_your_gym_clothes Getting up in the morning is hard, especially in the cold of winter. Getting up in the morning and changing out of nice warm pj's into cold gym clothes in order to work out is even harder! The secret to motivating myself to actually get out for that workout instead of sleeping in for an extra hour in the warmth of bed? Sleeping in my gym clothes!<br><br>Make sure you have comfortable gym clothes that don't hinder your sleep. In the winter I like leggings, sports bra, and short sleeve shirt, w... Tue, 12 Jan 2016 08:26:00 EST Move It ! http://www.sparkpeople.com/secrets.asp?tip=43705_move_it_ Exercise is fun and when you participate in physical activities that you really enjoy, it's even better for you personally . I make it a point to do what's best for me which includes whatever my heart's desire but I always to the basics that I know for sure excite me, when you dislike exercise or do exercises that's not of " your " choosing, you'll be less likely to get up and do it.On the other hand, you must always find what your ideal activities are, for example, I walk, jog, do HIIT, danc... Mon, 11 Jan 2016 22:30:00 EST How to Exercise Safely http://www.sparkpeople.com/secrets.asp?tip=43696_how_to_exercise_safely How to Exercise Safely<br><br><br>What to Wear If You Sweat Bullets<br><br>Choosing a Supportive Sports Bra<br><br>Your fitness level depends on getting regular exercise, but how you approach an exercise program will determine whether it enhances your well-being or actually causes a problem — the exact opposite of your intention. Push yourself too hard or use the wrong equipment, even the wrong shoes, and you can injure yourself.<br><br>The first tip to remember: Resist plowing full steam ahe... Mon, 11 Jan 2016 11:48:00 EST How Much Exercise Is Enough? http://www.sparkpeople.com/secrets.asp?tip=43694_how_much_exercise_is_enough <br>.<br>15 Ways to Burn 150 Calories<br><br>What You Didn't Know About Exercise<br><br>Before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low?<br><br>Exercise: How Much You Need<br><br>"How much exercise is enough for what?," asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at t... Mon, 11 Jan 2016 11:45:00 EST Yoga for Complete Beginners http://www.sparkpeople.com/secrets.asp?tip=43691_yoga_for_complete_beginners https://www.youtube.com/watch?v=v7AYKMP6rO<BR>E<br><br>This is a gentle non-judgmental program. I chromecast it from my laptop to the tv so I can see it when I'm down on the floor. I have tons of old injuries, and creaky joints, and this is helping me get mobile again!<br><br>It doesn't require any extra equipment - I just push the ottoman out of the way. I dont have to wear anything special or go anywhere. There literally are no excuses for me for getting this one done!<br><br>Adriene ha... Mon, 11 Jan 2016 10:48:00 EST The Importance of Exercise http://www.sparkpeople.com/secrets.asp?tip=43671_the_importance_of_exercise If there is one thing I have learned over the last three years since starting my weight loss journey, exercise is not necessary for weight loss. In fact, the only requirement for all people to lose weight is to eat at a calorie deficit. Everything outside of this is either personal preference or necessary due to doctor's orders because of a medical condition. <br><br>I prefer to include both weight lifting and cardio in my weight management plan. However, neither of these "preferences" woul... Sun, 10 Jan 2016 12:36:00 EST GETTING NEW BIKE http://www.sparkpeople.com/secrets.asp?tip=43662_getting_new_bike As I sit on my sixteenth floor balcony overlooking the ocean in Puerto Rico, I am feeling very blessed this holiday season. I know that I am very lucky. I have my health, loving family, fantastic friends, a rewarding job that I love, financial security that most people do not have at this time, and the personality that enables me to go on a trip like this. My wish for the season, is that everyone is happy, healthy, and has everything they need. <br><br>I am watching these surfers in the water... Sun, 10 Jan 2016 01:13:00 EST TV on a treadmill http://www.sparkpeople.com/secrets.asp?tip=43646_tv_on_a_treadmill My husband just hooked up a TV and DVD player that I can watch while on the treadmill. After popping in my favorite movie, I get so wrapped up in the show that I totally forget I'm on a treadmill and before you know it, my workout is over. I've even gone much longer than I planned just to finish watching whatever show is on. It's a great way to pass the time instead of watching those flashing red lights that remind me I've only gone so far...or worse...that I still have 15 minutes left.<br>... Sat, 9 Jan 2016 11:38:00 EST Change things up http://www.sparkpeople.com/secrets.asp?tip=43645_change_things_up When excersizing it is important to change things up on a regular (about every 8 week basis) otherwise our bodies get used to what we are doing and progress slows down. Doesn't have to be a bit change - change the amount of your weights up or down, add an extra 5 mins to the treadmill or add a new fitness class. Just a little something to wake your body up and challenge yourself. When I left my fitness get routine and boring then I feel bored about fitness - shake things up a bit you will ... Sat, 9 Jan 2016 11:22:00 EST Joining a gym http://www.sparkpeople.com/secrets.asp?tip=43642_joining_a_gym I joined a gym at the age of 53. All of my 3 children go to the gym daily. It was not easy for me to join at my age. It was like going back to school to get my degree with 20 year-olds. <br><br>I went to the gym every day this week. I feel proud of myself for going to the gym every day this week. I work full time, and some days when I get home I just want to sit in a dark closet and wait until morning comes. My job is stressful. I work at the Veteran's Hospital. I love my job, but it... Sat, 9 Jan 2016 10:05:00 EST Every Little Bit Counts http://www.sparkpeople.com/secrets.asp?tip=43635_every_little_bit_counts I have been working to give up on all or nothing approach to fitness. My thinking was that I had to go to the gym, or have a trainer, or work out to the point of soreness. This was what fitness seemed like to me. And anything I did that fell short of that was simply not enough, and was not worth doing. As a result, I spent a lot of time actually doing nothing, and planning for the time when I could afford a trainer, or come up with a big fancy workout plan. I had a health coach tell me to do ... Fri, 8 Jan 2016 22:20:00 EST Workout hard - massage too. http://www.sparkpeople.com/secrets.asp?tip=43632_workout_hard_massage_too Stay motivated keep it up and extend your time weekly if possible. Body strength like push ups help you define your muscles. Massage helps your skin not become loose. I use olive oil to massage myself wait a half hour and then shower. Drink water. A swami made a video on youtube that lukewarm water aids digestion/ It certainly does. I find that making sure you check how many bowel movements you are having helps ensure you are eliminating enough waste. I am on a very low calorie diet as well t... Fri, 8 Jan 2016 16:47:00 EST Working "around the pain" http://www.sparkpeople.com/secrets.asp?tip=43615_working_around_the_pain My younger sister and I joked as we spoke at Christmas about recollections of our relatives. When we were kids, it seems like all their conversations revolved around discussing their various aches, pains and ailments. Now, at ages 58 and 57 respectively, both of us have experienced the effects of time on our bodies. Puts things in a different perspective when your own body starts to show signs of wear and tear. <br><br>While I enjoy writing and linguistics, I recently added a new phrase to my... Thu, 7 Jan 2016 21:01:00 EST GETTING BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=43559_getting_back_on_track As I sit on my sixteenth floor balcony overlooking the ocean in Puerto Rico, I am feeling very blessed this holiday season. I know that I am very lucky. I have my health, loving family, fantastic friends, a rewarding job that I love, financial security that most people do not have at this time, and the personality that enables me to go on a trip like this. My wish for the season, is that everyone is happy, healthy, and has everything they need. <br><br>I am watching these surfers in the water... Tue, 5 Jan 2016 08:51:00 EST Honor Your Body http://www.sparkpeople.com/secrets.asp?tip=43541_honor_your_body Listen to the signals your body is giving you. If you are tired, ill, or overly sore from the previous day's workout, take an active rest day. Just light-to-moderate paced walking keeps the fluids moving and can be very helpful in overall recovery. It takes movement to pump the lactic acid that pools in overworked muscles out of there. It also helps maintain the triggers we need to keep our metabolisms working at the levels we need to keep losing weight until we reach our personal optimum le... Mon, 4 Jan 2016 02:33:00 EST Walking is Great with My Buddies http://www.sparkpeople.com/secrets.asp?tip=43538_walking_is_great_with_my_buddies Having a walking buddy or buddies is something that keeps me motivated. I have a friend who I can walk with at times, and I also have my family. Sometimes I get to walk with my husband, sometimes with one or both of my children. Sometimes, we walk as a family and that is my favorite work out. I walk pretty fast, so I do slow down a tad for my family, however, they have learned to walk fast also. (My son is in a walking club at school and he is the only one who can stay up with one of the coac... Sun, 3 Jan 2016 22:27:00 EST Strong Thighs are Key for Mobility & Independence Part 2 http://www.sparkpeople.com/secrets.asp?tip=43536_strong_thighs_are_key_for_mobility_independence_part_2 Exercise wisely. There are a number of exercises that strengthen the quads, but it's important to do them correctly and use proper form to achieve the desired results.<br><br>"For anyone, but especially those with arthritic joints, it is essential to maintain good alignment of the joints; that means watching yourself in the mirror and making sure that your hip, knee and ankle stay all lined up as you move. Watch your kneecaps as you move-----they should be like headlights pointing forward, ... Sun, 3 Jan 2016 20:46:00 EST Make "Hanging Out" a Habit! http://www.sparkpeople.com/secrets.asp?tip=43535_make_hanging_out_a_habit So, you just joined a gym but you find the commitment to working out several times a week daunting ... what's next? Well, take a smaller step and just commit to GO. That's right--just going to the gym, without even working out--can be a small goal in itself. Just GO. Most people can commit to that!<br><br>Make sure you GO, even if you're just sitting in the locker room for 15 minutes or using the sauna. Get used to being there and make it a familiar place! Walk around get the lay of the machi... Sun, 3 Jan 2016 20:00:00 EST You Have to Move It Move It http://www.sparkpeople.com/secrets.asp?tip=43506_you_have_to_move_it_move_it I read blogs and a lot of people are hitting a Plato and wondering why... When I started out on this weight loss Journey The same thing happened to me.. No matter how hard I tried even lowing my intake of calories and adding water I was still the same and I just couldn't budge .. So I got to reading articles and figured it out that I needed to add something new.. Change the work outs and dare to be bold and try new ideas out... So I think with in a week I was able to start to loose again.. My... Sat, 2 Jan 2016 15:08:00 EST I Don't Always...... http://www.sparkpeople.com/secrets.asp?tip=43500_i_dont_always I don't always want to work........<br><br>Sometimes I just want to lay around and drink water and eat red vines......<br><br>I really enjoy lifetime movies and hallmark movies..... Especially around the holidays when I am able to view all the movies that bring a second chance for love for hope and a brighter future for the main character....<br><br>Watching tv is one my fondest memories of my youth the black and whites the romances the dramas the comedies: blondie and dagwood ma and pa kettl... Sat, 2 Jan 2016 11:47:00 EST Work Out First http://www.sparkpeople.com/secrets.asp?tip=43499_work_out_first Work out in the morning before you have time to make excuses or get busy. You'll have more energy throughout the day and you'll know exactly how much you can eat. <br><br>Take it from me, a reformed lover of sleeping in, getting up early has been the most positive change I've made. I started getting up early after I moved and was in a slump. I signed up for a trial with an Ashtanga yoga shala which was only open from 5-8am every morning. I had been getting up at 8 or 9am every day so this was... Sat, 2 Jan 2016 11:09:00 EST Strong Thighs Are Key For Mobility & Independence http://www.sparkpeople.com/secrets.asp?tip=43498_strong_thighs_are_key_for_mobility_independence The quadriceps muscles, located in the front of your thighs, make up the largest muscle group in your body. The quadriceps, often referred to as "quads," are a group of four muscles that run from your hips to your knees. It's important to keep these muscles strong, since they are essential for ambulation and for maintaining independence.<br><br>Multi-purpose quads. "The quadriceps extend the knee and also can act to flex the hip. Quads play an essential role in walking, since they are res... Sat, 2 Jan 2016 11:07:00 EST Promise yourself 10 minutes .... & see where it leads! http://www.sparkpeople.com/secrets.asp?tip=43486_promise_yourself_10_minutes_see_where_it_leads Often, it's hard to motivate myself to workout when there are other pressing things to tend to. However, I promise myself to just exercise for 10 minutes at a time and then re-evaluate my priorities once those 10 minutes have passed. Many times, I'll jump on the treadmill and 10 minutes pass quickly, . ThenI figure I'm almost half the way into a good sweat so I might as well go for another 10 minutes. Nine times out of ten, I feel "alive and rejuvenated" and then usually go a minimum of ... Fri, 1 Jan 2016 20:15:00 EST Keep Track of Exercise http://www.sparkpeople.com/secrets.asp?tip=43478_keep_track_of_exercise It is important to find a variety of different exercises that you like to do and to Keep Track of your exercise. Also let everyone know that you are Keeping Track and they can then encourage you to stay on the course. Keep Track means you record your exercise on a daily basis. Keep Track means you will also select different types of activities to get your exercise. If it is summer, choose a combination of indoor and outdoor activities. Walking, biking, hiking are great examples of outdoor ac... Fri, 1 Jan 2016 16:36:00 EST Getting in Your steps http://www.sparkpeople.com/secrets.asp?tip=43473_getting_in_your_steps Here are some tricks I use to get in more steps. I park on the outside of the lot away from the building. I get up every hour and walk around the building. I go out the back door to get to the front parking lot. This should help you get in more steps. Get up while working on the computer and work standing up moving your feet. While talking on the telephone I put it on speaker telephone and walk around the office. Walking the long way instead of taking the easy way. When I have meetin... Fri, 1 Jan 2016 11:03:00 EST Morning work outs http://www.sparkpeople.com/secrets.asp?tip=43472_morning_work_outs Ok so I have found that getting up 30 minutes early and getting my workout done and over with really helps me stay on track. If I don't workout in the morning I will find a million and one excuses why I shouldn't or can't workout that day. And if you do this for a week or so it will become a habit. If you don't workout you will find that you feel very sluggish that day, and you will get back on the wagon the next day for sure. I love to workout early its a time of day that I can be alone and ... Fri, 1 Jan 2016 10:33:00 EST Slow motion is better than no motion http://www.sparkpeople.com/secrets.asp?tip=43464_slow_motion_is_better_than_no_motion Let me preface by saying that I have two bad knees that need to be replaced. I used them as my excuse for many years. But when I made the decision to have bariatric surgery, I was told that exercise is key to success of the surgery. This almost scared me into not having the surgery. But I had let so much life pass me by in the previous years because of pain and trying to carry too much weight. But I made up my mind that I had to lose the "I can't" attitude and replace it with "I will try... Thu, 31 Dec 2015 19:50:00 EST END OF THE YEAR http://www.sparkpeople.com/secrets.asp?tip=43451_end_of_the_year As I sit on my sixteenth floor balcony overlooking the ocean in Puerto Rico, I am feeling very blessed this holiday season. I know that I am very lucky. I have my health, loving family, fantastic friends, a rewarding job that I love, financial security that most people do not have at this time, and the personality that enables me to go on a trip like this. My wish for the season, is that everyone is happy, healthy, and has everything they need. <br><br>I am watching these surfers in the water... Thu, 31 Dec 2015 00:26:00 EST Always finding ways to challenge yourself http://www.sparkpeople.com/secrets.asp?tip=43445_always_finding_ways_to_challenge_yourself A few months ago I was doing this thing where I would get up and march in place during commercials while watching tv for an hour. As of this week I flipped it in that I now march in place while the show is on and am only allowing myself to sit when it is commercial. I have averaged about 3,000 ish more steps a day doing this. My plan is to get to where I can just march in place while watching a movie. No sitting, no taking any breaks, while still realizing it is a slow and steady process. A f... Wed, 30 Dec 2015 18:42:00 EST Adopt the Habit http://www.sparkpeople.com/secrets.asp?tip=43442_adopt_the_habit I have kept my weight off for about 3 years by being consistant about my exercise. I workout about 6 to 7 hours most weeks. I do Zumba 2 times a week, walk, weights once a week, Range of Motion once a week, and am forever working in my yard. Until I committed myself to doing this I would always gain my weight back. I also have to watch what I eat, although I can eat more because I work out. I record what I eat and what activity I have done on Spark People. I used to have to push myself t... Wed, 30 Dec 2015 16:06:00 EST My new love http://www.sparkpeople.com/secrets.asp?tip=43434_my_new_love Let me just start by saying I have never thought of myself as athletic in any way shape or form. I am a musician which seems like a pretty sedentary life style. However, being a singer, I apparently have learned a lot about breathing. But, being a musician also means commitment, practice, focus and all kinds of other words you can find to describe what it takes to be able to play an instrument. In high school, I was pretty lousy at distance running and even field hockey. It turns out due to m... Wed, 30 Dec 2015 09:34:00 EST Just do it http://www.sparkpeople.com/secrets.asp?tip=43421_just_do_it I have hated to exercise all my life. But I knew that diet alone would not make me healthy and fit. So I tried a lot of things to find something I could do that I would stick to. After a lot of trial and error I've found that yoga and swimming relieve my stress, weight training makes me feel strong and walking helps me lose weight. These are the exercises I've stuck to. I still try new things, but so far this is what I do and will continue doing.<br><br>I don't understand over-weight and out ... Tue, 29 Dec 2015 16:20:00 EST Small Bouts of Exercise Add Up Big - Trick Yourself! http://www.sparkpeople.com/secrets.asp?tip=43418_small_bouts_of_exercise_add_up_big_trick_yourself Even 10 minutes of exercise daily can make a difference over time. SparkPeople has articles and blogs that provide good information on this theory. The research is out there all over the exercise world. There are SparkPeople challenges and teams you can join to help be accountable for instituting this concept into your daily life. I always had the "all or nothing" gene and this is the theory that busted it for me. Consistency is the true key!<br><br>I have a trick I've used for years and it h... Tue, 29 Dec 2015 12:31:00 EST First Day Back http://www.sparkpeople.com/secrets.asp?tip=43412_first_day_back Due to some continuing hormone and radiation therapy last year, I just did not have the energy to do much in the way of exercise for the past eight months. I decided to beat the New Years Resolutionists back to the gym and returned yesterday. My goal was simple, do something, even if it is not much, it is more than you have been doing.<br><br>So, I set the alarm, pressed "snooze", pressed "snooze" again (I planned for an 18 minute wake-up period, press snooze once, then press it a second ti... Tue, 29 Dec 2015 10:00:00 EST Tips for Adding Variety to Walking http://www.sparkpeople.com/secrets.asp?tip=43410_tips_for_adding_variety_to_walking I like to incorporate walking into my daily fitness routine. It's inexpensive, I don't have to spend money on extra equipment, and I can just "get-up-and-go" when I feel like a bit of exercise.<br><br>I have been looking at ways to make my daily walk more interesting and different each time, so that it doesn't become boring or mundane.<br>Here are some tips I am using:<br><br>1) I try and vary the route I take during my walk. When I'm at work and on a lunch break, I may walk around one bloc... Tue, 29 Dec 2015 09:07:00 EST Quick Results: HIIT Workouts http://www.sparkpeople.com/secrets.asp?tip=43383_quick_results_hiit_workouts If you're like me at all, you want results "right now." In doing some research I discovered " high intensity interval training." I designed 5 workouts for myself and tweaked them as time went on. I made sure they weren't too easy and not so intense that I would dread doing them. At first I focused on completing 3 rounds of "x" reps of each exercise I chose for a particular workout. The results were pretty good. (By including 3 to 4 HIIT Workouts in my weekly exercise routine, I lost 25 poun... Sun, 27 Dec 2015 20:48:00 EST To Exercise or Not.. http://www.sparkpeople.com/secrets.asp?tip=43377_to_exercise_or_not When we first get here to Sparks well then comes the need to make time for exercising.. Why do we even ask this question when we want to loose weight..? I bet you can come up with a lot of reasons and a lot of excuses.. When you get here you can look at pages and see the Motivator Badge.. I have one and wonder why but if you are you get mail from others you have not a clue of where they can from or found you but one thing I was told by a spark Motivator and I think she is a very wise Woman.. ... Sun, 27 Dec 2015 13:28:00 EST Keeping Motivated on the Elliptical http://www.sparkpeople.com/secrets.asp?tip=43366_keeping_motivated_on_the_elliptical I hate using cardio equipment when I am bored. Sometimes I can get either my hubby or my sister to come with me to the gym and then I have someone to talk to. If I have to go alone I found that I was doing about half of the cardio time, Although all the cardio machines come with personal TV's at my gym, I rarely get a good show on TV on when I am on the elliptical. I get bored quickly with just music. However, I belong to Anytime Fitness and they have free wifi. So, I downloaded the Net... Sat, 26 Dec 2015 23:52:00 EST Exercise Is The Number 1 Contributor To Longevity http://www.sparkpeople.com/secrets.asp?tip=43363_exercise_is_the_number_1_contributor_to_longevity Even well into your "Golden Years," exercise can extend your life-----and the greatest benefits come just from getting started, such as beginning a regular walking program. "It doesn't take a lot to make a major difference,"says Miriam E.Nelson, PhD, director of Tufts' John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention. "If you look at the health of people along the whole spectrum, from very sedentary to athletes, the fitness graph isn't a straight line. It... Sat, 26 Dec 2015 19:47:00 EST Be Real http://www.sparkpeople.com/secrets.asp?tip=43356_be_real January 2, every year (OK this year it will be January 4) and the gym is full of people whose New Years resolutions include exercising and losing weight,<br><br>DO NOT let these people interfere with you and your program. There is usually no way these people are going to lose the desired number of pounds (read "lots") within the goal period of time (read "Soon" if not "now"). The attrition rate is astounding! In two weeks half of them are gone, in another two weeks, half of what is left, ... Sat, 26 Dec 2015 09:22:00 EST Slip into it... http://www.sparkpeople.com/secrets.asp?tip=43333_slip_into_it I started Sparks a few years ago.. but the fact is that I tell everyone that you should not weigh yourself every day.. Put the scale away and leave it be till you get ready to weigh yourself.. once a month.. Keep up beat and keep posting and writing and searching for new videos even those around you read their blogs.. Everyone has a story and write down things that you think could work for you.. Sometimes we have to tweak them to fit our lifestyle.. Being retired fighting cancer and now somet... Thu, 24 Dec 2015 09:14:00 EST My Mini Exercise Breaks http://www.sparkpeople.com/secrets.asp?tip=43320_my_mini_exercise_breaks I've maintained my goal weight for over three years now, and although I often don't have time for a full (hour long) workout, I get the exercise in. Here are some of the ways:<br><br>1. Wall push ups while food is in the microwave <br> (usually breakfast - egg whites)<br><br>2. Wall sits - anytime I'm standing near a wall<br> sometimes while I'm on the phone. Worked<br> up to 60 seconds now. Try it, it's not as easy<br> as it sounds, b... Wed, 23 Dec 2015 17:48:00 EST Healthy Cleaning http://www.sparkpeople.com/secrets.asp?tip=43309_healthy_cleaning I missed a day of this but today is going to be a great day! The apartment is a mess and I need to clean it up. (My partner will help out once he his done with his half day of work). For now its just me getting started! Now I hate cleaning as much as the next person. Its actually not normal for me to be in the mood to clean. Luckily today I am. And I am going to make it into a day of exercise. Here is what I am thinking!!! ... Wed, 23 Dec 2015 10:18:00 EST Walking at home http://www.sparkpeople.com/secrets.asp?tip=43303_walking_at_home I used a gym for a number of years, and used a variety of equipment, including a treadmill, a rowing machine, a life cycle, a SciFit ergometer, and an expresso.net bicycle. I decided I no longer wanted to pay the monthly gym fee. So I invested in some home cardio equipment, including resistance bands, a yoga ball and mat, and some dumbbells. While I use these pieces of equipment, I really enjoy walking, so I started walking in my neighborhood.<br><br>I have been walking for exercise for about... Wed, 23 Dec 2015 02:05:00 EST 10,000 Steps a Day - Let's See!!! http://www.sparkpeople.com/secrets.asp?tip=43279_10000_steps_a_day_lets_see Want to do a thirty-day trial with me??? I'm going to ramp up to 10,000 steps a day and see if it improves my physical well being.....<br><br>I've been really busy the last two months I had to buy a new car, because my ten-year old car finally had more repair bills than it was worth, so I took a third job to pay for the car (kind of). What suffered? My morning walks. Really horrible plan. REALLY horrible plan.<br><br>A couple weeks ago I got a package delivered to the office two short b... Tue, 22 Dec 2015 08:29:00 EST Fitting in Fitness Time http://www.sparkpeople.com/secrets.asp?tip=43277_fitting_in_fitness_time My goal is to spend 120 minutes on fitness every day. I didn't start doing that but I build my time up and one day, on one of my smaller Spark Teams, I decided to try to be at the top of the leaderboard. In order to do that, I had to do 120 minutes.<br><br>I start each day with a walk. I love to walk outside and I try to vary my walks by using different routes or going to different parts of town. My morning walk usually completes half of my daily fitness time.<br><br>If weather prevents m... Tue, 22 Dec 2015 07:15:00 EST Water Aerobics In The Hot Tub. http://www.sparkpeople.com/secrets.asp?tip=43272_water_aerobics_in_the_hot_tub I have a hot tub and I use it every day. I don't just sit back and relax, I use this time to exercise. I do arm, leg, stomach, back, and and waist exercises. I vary the exercises, some days I'll just do arm and back exercises, the next day I will do legs. Everyday I do stomach and waist exercises. I can feel my muscles getting toned and stronger since I started this summer.<br><br>I workout for 45 minutes as many days as the weather allows. In the winter I max the heater and in the summer I... Mon, 21 Dec 2015 23:50:00 EST Having the munchies http://www.sparkpeople.com/secrets.asp?tip=43255_having_the_munchies I do sit-ups and/or pushups when I have the munchies at night. Usually do not want to eat after about 2-3 minutes of either or both. Do sets of 5-20 pushups separated by 20-30 seconds. Alternate with sets of sit-ups 5 to 20 repetitions with the same rest interval. I usually put 1.5 pound weights on my ankles for the sit-ups and do stomach crunches. I extend my legs fully on the down motion but do not touch the floor. Keep feet about 6 inches above the floor and hold for 2 seconds. Then b... Mon, 21 Dec 2015 12:14:00 EST Cycling is fun http://www.sparkpeople.com/secrets.asp?tip=43252_cycling_is_fun Cycling has a lot less impact on your knees and ankles than running. You go further and can even run errands while you are exercising, so it doesn't feel so much like exercise.<br><br>You don't have to wear lycra, whatever the media says, any bike will do, although having a good bike (not a £75 from Tesco jobbie) will add to the enjoyment as they have good parts. Oh, take a water bottle. Hydration is key.<br><br>I love riding and ride a lot. I do have a rather lovely bike and I do put in a lo... Mon, 21 Dec 2015 11:01:00 EST Just Keep Moving http://www.sparkpeople.com/secrets.asp?tip=43248_just_keep_moving I have found that I am more successful when exercise is a big part of my daily life. Diet alone has not worked for me.<br><br> When I am physically active, everything else seems to fall into place. I think it automatically eat healthier because I don't want to waste the effort I have put into exercise.<br><br>I try to incorporate a variety of physical activities that I enjoy. If I stick to one activity I tend to get bored easily. I will switch off between swimming, walking, biking, stationar... Mon, 21 Dec 2015 08:34:00 EST Running http://www.sparkpeople.com/secrets.asp?tip=43239_running Running is my stress reliever. It is my time to think and workout any problems I have in my life. I prefer to do long runs because that is when I can really get in my zone and process all the thoughts I have going on in my head. I run 12.5 miles at a time on a treadmill. I have to run fast in order to not bore myself. I would love to run outside, but I cannot be exposed to the sun and when I do run, I have to run in the dark. We don’t’ have any run groups or clubs in my area, therefore,... Sun, 20 Dec 2015 21:53:00 EST Do what you love! http://www.sparkpeople.com/secrets.asp?tip=43235_do_what_you_love Why spend time on the treadmill or lifting weights if those activists put you in a funk? Find something you love to do to get your exercise points. Is it chasing the grandkids around the yard or maybe a dance class? Maybe it's planting a flower or vegetable garden? On vacation how about a walk on the beach with the waves crashing over your feet? Like to ski, ride a bike or swim? All good choices. Hiking or mountain climbing your thi... Sun, 20 Dec 2015 20:13:00 EST Try to Squeeze in Bits of Exercise while at Work http://www.sparkpeople.com/secrets.asp?tip=43213_try_to_squeeze_in_bits_of_exercise_while_at_work I work at a sit-down job in an office. While I am at work, I look for opportunities to squeeze in small amounts of exercise in small windows of time, such as a coffee break (15 minutes) or a lunch (1 hour).<br> <br>I am not a big fan of cold weather. When it is cold or raining, I make excuses not to go outside, and sometimes my exercise routine will suffer because of it. It is a good idea to look around your office environment and see what kinds of exercises you can do when the weather is ... Sun, 20 Dec 2015 07:47:00 EST Measuring Steps http://www.sparkpeople.com/secrets.asp?tip=43202_measuring_steps I enjoy walking but can easily talk myself out of going a little further, especially if the weather isn't perfect. My little dogs help motivate me but I've found a lot of motivation from wearing my FitBit. Sorry if this ends up sounding a little like a 'commercial' but I've tried lots of different devices including many brands of pedometers, apps and other ways to track my fitness walking. I have settled on FitBit as the best device for me - for now, anyway.<br><br>My FitBit measures a lot mo... Sat, 19 Dec 2015 19:52:00 EST My workout coach - Shaun T http://www.sparkpeople.com/secrets.asp?tip=43193_my_workout_coach_shaun_t One of the biggest success factors for me has been to do vigorous exercise every morning before showering and heading to work. I like exercises that follow the High Intensity Interval Training (HIIT) model, and found the perfect collection with the Focus T25 series from Beachbody.com. <br><br>First off, here's a brief look at the exercise I did today, called Speed 3.0:<br><br>youtu.be/iojNhsbXsBY<br><br>I love this kid, but why isn't he sweating? I'm drenched by that point in the workout, whi... Sat, 19 Dec 2015 11:29:00 EST Create a Playlist of Fast-Tempo Music to Make Your Workouts More Effective http://www.sparkpeople.com/secrets.asp?tip=43188_create_a_playlist_of_fasttempo_music_to_make_your_workouts_more_effective Some time ago, I read an article about the effects of music on exercising. There was a scientific study done with twelve college students who had to ride stationery bikes on three separate occasions while listening to music. They were given a choice of six songs with a range of tempos. During the first session of riding, the students rode their bikes while listening to the six songs at their normal tempos. In a subsequent riding session, the tempo of the six songs was slowed by ten percen... Sat, 19 Dec 2015 08:49:00 EST Work http://www.sparkpeople.com/secrets.asp?tip=43179_work At my job i have the freedom to be as busy or as stagnant as I wish. for a long time I failed to take full advantage of this and recently have discovered my short comings and have made steps of improvement. <br><br>I have downloaded an app on my phone, which i have on me at all times, that tracks my steps. I programmed this app to record my steps while at work and work alone. I do this because I don't want steps that I consider to be too slow to be counted. for example the five to six steps t... Fri, 18 Dec 2015 23:39:00 EST From Couch potato to semi-athlete http://www.sparkpeople.com/secrets.asp?tip=43175_from_couch_potato_to_semiathlete When I started this leg of the journey in July of 2013, I could hardly walk. Oesteoarthritis in both knees and 387 lbs on this set of legs had me convinced that my life was almost over. I would see the chair exercises listed on Spark People, and would think what a wussy way to exercise. Years ago when I had lost 80 lbs, I was going to the gym 3-4 times a week, and had a good walking program going. At work, a challenge was started to get us to walk 10000 steps a day. They gave us a free p... Fri, 18 Dec 2015 21:33:00 EST Make Exercise Part of Your Life http://www.sparkpeople.com/secrets.asp?tip=43173_make_exercise_part_of_your_life Before I was 50 I never exercised or tried to lose weight. For me, the secret to exercising is finding things you enjoy doing. Granted at first, it will be more work than fun, but as you get better at it, the work will change to fun.<br><br>If you hate to run, don't run. If you love to dance then dance or find exercise that is like dancing--for example Zumba is like Latin dancing. <br><br>If you like working out by yourself, then use You Tube or a DVD. If you prefer being with people, th... Fri, 18 Dec 2015 20:44:00 EST Exercising is key..... http://www.sparkpeople.com/secrets.asp?tip=43171_exercising_is_key My motivation to exercise is the fact that I feel and look good to myself. My energy level is elevated. I can do more than ever before. I am not tired all the time and mind is sharper. I try to get at least 3 to 4 days of exercise per week.<br><br>Do I feel like exercising all the time? The answer is absolutely not, but I know that it is right for me and I like how it makes me feel. What I try to do is to find exercise that I enjoy and that meet my interests. I find that I like a varie... Fri, 18 Dec 2015 19:34:00 EST Tracking Exercise Each Day http://www.sparkpeople.com/secrets.asp?tip=43157_tracking_exercise_each_day I achieved the greatest success when I made the effort to exercise for small amounts of time each day – a minimum of 10 minutes at a time or more – and also made the effort to track these exercise periods.<br><br>Walking is good exercise, but I found that I exercised more often and for longer periods of time when I was using a pedometer. Having the pedometer to track my progress gave me the incentive to take more steps each time I went walking. Also, I was able to turn my walks into a compe... Fri, 18 Dec 2015 09:07:00 EST Baby Steps http://www.sparkpeople.com/secrets.asp?tip=43154_baby_steps Far to many people decide to begin an exercise regimen, usually on January 2, then they show up at the gym in their brand new workout clothes and try to set a new world record for each and every machine in the gym.<br><br>New Years is for amateurs! On New Years Eve a bunch of amateur drinkers flood the bars and each others parties only to flood the jails later. January at the gym is ridiculous! There is a line at every piece of equipment and about half of the users have to stop and read th... Fri, 18 Dec 2015 08:31:00 EST WORKING OUT http://www.sparkpeople.com/secrets.asp?tip=43149_working_out I have been at this weight loss thing for over thirty years. Exercise has always been a problem. When I was younger, I played lots of sports. I played baseball, football, soccer, tennis, and I was on a bowling league. We also had recess where I played kickball and gym regularly in high school. I also had an active imagination and did a lot of jumping around imagining that I was a superhero. I always had jobs too. I helped my Nana clean an office, mowed lawns, did chores around the house... Fri, 18 Dec 2015 01:36:00 EST Amp It Up http://www.sparkpeople.com/secrets.asp?tip=43120_amp_it_up When I was first getting started, a SparkFriend told me that I should push myself when I'm exercising - always trying for a new goal. More pushups, faster jumping jacks. Get out of breath. Sweat.<br><br>Over the course of a couple months, I found that I could do so much more with my fitness routines, and ever since, I'm always looking for a new set that keeps me going and pushes me to be better. My shoulder injury prevents me from doing certain things (I'm not supposed to do pushups), but tha... Thu, 17 Dec 2015 08:48:00 EST Get your exercise in early! http://www.sparkpeople.com/secrets.asp?tip=43119_get_your_exercise_in_early I have found that if I get up, wash my face, brush my teeth, and immediately get my walking clothes on I can be out the door in less than 15 minutes. Then I can get my exercise done first thing in the morning when it's quiet outside, less traffic, and I have time for prayer and meditation as well. The weather is cooler so I don't sweat as much. I do wear a reflective jacket so anyone can see me coming since we don't have a lot of sidewalks in our area. When I complete my loop I am free for t... Thu, 17 Dec 2015 08:29:00 EST Move http://www.sparkpeople.com/secrets.asp?tip=43116_move Move whenever you can. Around the house or outdoors, up and down the stairs. Walk in place while on the phone, cooking, washing dishes,etc. <br>I go up and down my basement stairs a lot when I do not have to do it. I also make many trips up and down the aisles at stores, or around the perimeter of malls.I park further away form a door than I need to do, but close enough to still be safe for me. I also do leg lifts and deep knee bends after showering, bending more than I need to do. I ... Thu, 17 Dec 2015 06:46:00 EST