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 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 Getting Carded! (At the Library) http://www.sparkpeople.com/secrets.asp?tip=43111_getting_carded_at_the_library I am a long time fan of both libraries and Leslie Sansone Walk Away the Pounds DVDs. I have the best of both worlds as my local libraries have a great selection of Ms. Sansone's DVD's. I can keep my work outs fresh and fun by just requesting and renting a new DVD every other week or so. An added bonus is that if I really enjoy the DVD, I will purchase it. <br><br>I have also tried other methods of exercising by renting other work out DVDs. The library is a great source as I continue my ... Thu, 17 Dec 2015 03:07:00 EST Make It In The Morning http://www.sparkpeople.com/secrets.asp?tip=43106_make_it_in_the_morning Hands down, morning exercise is worth fighting for. You are fresh, there are no excuses when you get up early enough. You get it done and out of the way. Bonus perk is that it energizes you for the rest of the day! It makes you hungry so you will eat that power breakfast and be able to reign in later snacking or large lunches. Ways to do it are set your alarm earlier. Wear your wake up clothes to bed or have them lying beside your bed so its the first thing you see when you wake up. ... Thu, 17 Dec 2015 00:56:00 EST Creative Strength Training/Cardio http://www.sparkpeople.com/secrets.asp?tip=43103_creative_strength_trainingcardio <em>100</em> Never let anyone tell you that you "Have To" go to the Gym to get a Workout. And, never let Weather or the lack of a Mall be an Excuse to Not Work Out.<br>~~~~~~~~~~~~~~~~~~~~~~~~~~~<br> <em>311</em> In the beginning of my Spark Journey, I sometimes walked at our local Wal Mart since there is not a Mall nearby. It is climate controlled and I used an empty grocery cart for support -- kind of like a Walker. <br> <em>362</em> As I got stronger, I wanted to add some "Oomph"... Thu, 17 Dec 2015 00:00:00 EST Do Your Thing http://www.sparkpeople.com/secrets.asp?tip=43102_do_your_thing Why do people not exercise, or start then find excuses to stop? There are as many reasons as excuses, but how do you stop yourself from falling victim to them? Let's take some time to consider.<br><br>Exercise isn't easy. It's hard work and we are inherently lazy so we will find any excuse not to do it. When we finally get into it we enjoy the endorphins and this is some motivation to exercise again. But exercise also leaves you feeling tired and sore and these are things you would like to av... Wed, 16 Dec 2015 23:50:00 EST Got a personal trainer http://www.sparkpeople.com/secrets.asp?tip=43094_got_a_personal_trainer I joined a gym this month and have met twice with a personal trainer. I'm going to gift myself with at least 4 weeks of personal training sessions once a week to get myself on the right track to set myself up for success.<br><br>I've been exercising daily, sometimes hard and sometimes easy, but it has become a habit. It's important to get yourself into healthy habits that can help get you focused and driven towards the goals that you want to achieve.<br><br>I've run several 5K's and 10K's a... Wed, 16 Dec 2015 22:30:00 EST my success so far http://www.sparkpeople.com/secrets.asp?tip=43086_my_success_so_far Staying motivated in exercising on a daily basis comes from several ways. My day begins when my two dogs wake me up. They usually need to take care of nature, so I let them out while I go shower. I have them used to going for a walk each morning. And since they are large dogs with plenty of energy, I do them individually. We live two blocks from a large park with nature trails, so they each get a 30 minute walk each day, weather permitting. I work at a large auto maker so I park at the... Wed, 16 Dec 2015 20:09:00 EST exercise in am to lose inches http://www.sparkpeople.com/secrets.asp?tip=43083_exercise_in_am_to_lose_inches I exercise at six o'clock in the morning at the gym. <br>I get the exercise routine out of the way and I feel great for the rest of the day. I get more energy from the work out, but I feel great that I put myself first. I get my clothes out the night before so I do not have to run around looking for them. I exercise six times a week. Exercise has become a habit and I am grateful. I take with me two bottles of water. I drink the water with a straw so that I do not have a problem with dr... Wed, 16 Dec 2015 19:18:00 EST Don't get on the Bus! http://www.sparkpeople.com/secrets.asp?tip=43078_dont_get_on_the_bus I struggle to get to my 10,000 steps sometimes. So, lately I have been either getting off the bus early and walking a few extra blocks to work or, forgetting about the bus altogether and just walking. I realized today, while waiting for a bus, that I could walk back to my garage just as fast taking the bus and it would be much better for me!! I decided to try and see.<br><br>This has been the easiest way I have ever gotten in my steps and I feel great!! Since I work in NYC, I've discovered ... Wed, 16 Dec 2015 18:11:00 EST Adopt a dog! http://www.sparkpeople.com/secrets.asp?tip=43071_adopt_a_dog Having a dog is an excellent incentive to exercise. <br><br>You cannot find any excuses not to go out and walk when you have a dog! <br><br>I adopted my son's dog back in April and I have lost 32 pounds since then, due mainly to stopping being a couch potato. Before the dog, I was always finding excuses not to go out: bad weather, too tired, too busy, etc. Now, I look forward to our daily adventures. And let's face it: the dog HAS to go out, regardless of the weather, and regardless of ho... Wed, 16 Dec 2015 16:46:00 EST Parking and walking http://www.sparkpeople.com/secrets.asp?tip=43070_parking_and_walking I like to leave early and park My car in the back .. and walk the extra steps.. <em>361</em> <br><br> When I get to church early a few of us walk around the building once or twice . A Group of us do this a few times a week . <br><br> <em>288</em> <br><br> I also have a friend I park the car at her house. We go to the park and go around twice that will be about 3 mile walk .When people stop us , I walk in place so I don't have to re start m... Wed, 16 Dec 2015 16:41:00 EST Get up early... http://www.sparkpeople.com/secrets.asp?tip=43068_get_up_early I babysit Monday through Friday and the grandchild arrives at 7:30 a.m.. I get up every day at 5 a.m. and do my email and SparkPeople while drinking my coffee and then I get my exercise stuff on and head down to the treadmill. I watch TV, listen to music, read or talk on the phone for 90 minutes practically every day. I walk and run at intervals in this time. I like to exercise before my mind figures out what my body is doing. Later I generally go for a dog walk. Once in a while I do wa... Wed, 16 Dec 2015 15:51:00 EST Working out and drinking lots of water. http://www.sparkpeople.com/secrets.asp?tip=43065_working_out_and_drinking_lots_of_water Exercise..make it a priority ..and learn to do it at least 4 days a week. Have it become a part of who you are. <br> I make sure I post my exercise accomplishments each day..four days a week at least, before I do them. Then once I have posted I know I have to complete those that I have submitted..I know it sounds whacky..but its what works for me. <br>I have my recumbent bike in the living room..pointed in the direction of the tv..so I can watch my favorite programs while biking along. Plus, ... Wed, 16 Dec 2015 15:33:00 EST Jogging Through The House http://www.sparkpeople.com/secrets.asp?tip=43054_jogging_through_the_house As I move from one end of the house to the other or room to room, I job instead of walk. This creates energy and intensity to my movement. <em>386</em> Sat, 12 Dec 2015 22:43:00 EST Snake more Cardio in http://www.sparkpeople.com/secrets.asp?tip=43050_snake_more_cardio_in I get in an addition 10 to 20 minutes of cardio by listening to an audio book while I'm working out. Great way to add more relaxing time in while working out. Tue, 8 Dec 2015 07:24:00 EST Exercising In Fun With Two Of My Ten Grands http://www.sparkpeople.com/secrets.asp?tip=43049_exercising_in_fun_with_two_of_my_ten_grands I love activity with my gransons, 6 and 8. They are full of energy. I chase them up and down the stairs. We go out side and rake leaves, seeing who can fill a bag first. In the end I'm exhausted and they have just began. We work the wii exercises together. I laugh so much at myself, they win all the time. Except aerobics, I got that one. Sat, 5 Dec 2015 14:09:00 EST Dancing http://www.sparkpeople.com/secrets.asp?tip=43048_dancing I like to keep some music playing when I'm doing my house work that has a good beat I move faster & if I hear a good song I'll dance a bit keeps you loosened up ! <em>244</em> Thu, 3 Dec 2015 19:47:00 EST Be a shopping car samaritan http://www.sparkpeople.com/secrets.asp?tip=43046_be_a_shopping_car_samaritan When I go to the grocery store, I not only return my cart to the proper spot, but walk around the lot and return two or three others (one at a time). A good deed and an extra walk. Mon, 30 Nov 2015 18:48:00 EST Stairs at work http://www.sparkpeople.com/secrets.asp?tip=43045_stairs_at_work I am finding reasons to go up stairs to ask questions and then back up stairs Sun, 29 Nov 2015 18:40:00 EST Fitbit - My Walking Buddy http://www.sparkpeople.com/secrets.asp?tip=43044_fitbit_my_walking_buddy After getting some info from a friend I decided to get a Fitbit. I love walking and to keep the motivation alive, I take different directions. I have the privilege to live in the country side and can choose for flatter roads or more hilly. My Fitbit tracts an accurate reading of the difference; it helps me to make the right choice depending of what I need to accomplish. <br><br> <em>311</em> Fri, 27 Nov 2015 16:02:00 EST Which exercises I love the most. http://www.sparkpeople.com/secrets.asp?tip=43043_which_exercises_i_love_the_most I love: playing table tennis, x-country skiing, biking and canoeing and any exercises that will enhance this activities. And all this enhance my life so I like them all.<br>Life is a gift so I try to live it fully. <em>354</em> Thu, 26 Nov 2015 11:12:00 EST Exercise http://www.sparkpeople.com/secrets.asp?tip=43042_exercise I have a new phone with a built in pedometer-no more excuses. Tue, 24 Nov 2015 08:17:00 EST morning workout! http://www.sparkpeople.com/secrets.asp?tip=43041_morning_workout i have incorporated a morning workout in to my morning routine, making it part of my everyday habits and helping me start the <em>67</em> day :) Mon, 23 Nov 2015 10:05:00 EST Wear My Yoga Pants http://www.sparkpeople.com/secrets.asp?tip=43040_wear_my_yoga_pants I try to wear 'exercise wearable clothes' most days (yoga pants). Right when I wake up, 10 minutes elliptical or aerobics; while dinner is cooking, 10 minutes of crunches, etc) so I'm always exercise ready. So on days I don't get a workout in at the gym, I can squeeze in 30 minutes or so easy! Sun, 22 Nov 2015 23:22:00 EST squeezing in exercise http://www.sparkpeople.com/secrets.asp?tip=43039_squeezing_in_exercise i find that when i have extra time to wait, on a bus ride or a train ride, i squeeze in some jumping jacks or i go for a walk. on a bus, i do some reaching and stretching on long rides. waiting at a doctor's office, i will go for a short walk or do some deep breathing exercises. Fri, 20 Nov 2015 10:33:00 EST Ten at Ten and Two http://www.sparkpeople.com/secrets.asp?tip=43035_ten_at_ten_and_two If I am in the office and now out at a home visit (I'm a social worker), I try to do 10 minutes of some kind of movement at 10:00 am and 2:00 pm. I use 10-minute Spark videos if it's bad weather, or get out and do a brisk walk. Great way to perk up and be productive! Thu, 5 Nov 2015 07:14:00 EST SQUATS AND LUNGES http://www.sparkpeople.com/secrets.asp?tip=43033_squats_and_lunges The SparkCoach video today talked about how to turn house work into exercise and gave a couple of good tips. Here are two that I use. Thu, 29 Oct 2015 20:14:00 EST Goofy 5Ks as incentive http://www.sparkpeople.com/secrets.asp?tip=43032_goofy_5ks_as_incentive <em>311</em> <br>Signing up for a walkable 5K (especially the costumed ones) a few months ahead makes me anticipate without performance nervousness. Sun, 25 Oct 2015 17:18:00 EST Staying Motivated to Exercise http://www.sparkpeople.com/secrets.asp?tip=43028_staying_motivated_to_exercise I make sure that I always "like to exercise". Even if I'm tired or come home from a exhausting day, I don't want to miss my exercise. So motivation is my key. I stay motivated by finding new exercises that would give me health benefits that are a help in everyday life. For example, I took on jump rope so that I could walk farther and in general have more endurance. And also I choose exercises that are fun, challenging and beautiful--that would be yoga. Yoga is like an art form for the bo... Tue, 6 Oct 2015 11:14:00 EST How I sneak in more movement in the day http://www.sparkpeople.com/secrets.asp?tip=43025_how_i_sneak_in_more_movement_in_the_day My challenge from SparkPeople today is to move three times when I would normally be sitting. So I got an idea from one of SP articles--stretching. I like yoga. And if you do a lot of sitting, things start to stiffen and ache. So getting up every once and while and doing a standing Yoga stretch like warrior or dancers pose will help posture and take away pain. Just a few moments of this I know will work wonders. And if you are challenging yourself with a new pose, that will make it fun! Tue, 29 Sep 2015 11:03:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=43024_walking WHEN I DON;T HAVE TIME TO GO OUT TO WALK I DO MY WALKING IN MY SMALL BACKYARD. IT;S A LITTLE CRAMP <em>213</em> BUT IT SERVES THE PURPOSE. Tue, 29 Sep 2015 07:58:00 EST Treadmill http://www.sparkpeople.com/secrets.asp?tip=43022_treadmill My secret is when I walk on the treadmill I don't do it all on the same level. EXAMPLE (.speed 3mph 15 minutes on incline 10 then 15 minutes on incline 14 then I do the last 10 minutes on incline 15 , my weight seemed to really start to come off then. I try to mix it all up on there so my body has to work differently . Sun, 27 Sep 2015 08:42:00 EST Lifestyle changes http://www.sparkpeople.com/secrets.asp?tip=43020_lifestyle_changes d/t an injury, I changed jobs, the new one is more sedentary. I have had to make wholesale changes in my exercise plans to maintain my level of health and fitness. SP has helped to redirect me and keep me motivated, Sun, 27 Sep 2015 05:51:00 EST Including Others in my Workout Endeavors http://www.sparkpeople.com/secrets.asp?tip=43019_including_others_in_my_workout_endeavors I try to have all sorts of motivation for myself to keep on track with my fitness. It's all too easy to do a little less or skip exercise entirely because I might be feeling tired. So I make it a point to ask other people about their fitness routine. And then we have a fitness discussion. After that I keep up with that person and we continue to have fitness discussions. It's like having an invisible fitness buddy and I include someone in my workout endeavor. Wed, 23 Sep 2015 11:42:00 EST Hang up the car keys http://www.sparkpeople.com/secrets.asp?tip=43016_hang_up_the_car_keys I'm fortunate enough to live within two miles of a couple business districts so walking to the store or appointments is something I can do with a little planning. Now, I hang up the car keys and plan my schedule each day with the time I need to walk to and from the destination. I can easily get in an hour workout each day doing this. So many added benefits too - fresh air, great scenery and occasional visits with people along the way. Tue, 8 Sep 2015 09:10:00 EST Get it in early http://www.sparkpeople.com/secrets.asp?tip=43014_get_it_in_early Even before I get out of bed I exercise and limber up by doing crunches and other minor stretching. My time Sat, 5 Sep 2015 08:24:00 EST Balance http://www.sparkpeople.com/secrets.asp?tip=43010_balance I stand on one foot while brushing my teeth to work on balance. Fri, 28 Aug 2015 12:32:00 EST Walking together http://www.sparkpeople.com/secrets.asp?tip=43007_walking_together I invite my husband to go on a walk. It gives us a quiet time to reconnect, share our days, and discuss plans, in addition to giving us some much-needed exercise. Sat, 22 Aug 2015 11:53:00 EST Brain Breaks with 1 st Graders http://www.sparkpeople.com/secrets.asp?tip=43006_brain_breaks_with_1_st_graders Kids need brain breaks and movement to keep them learning, so we either do Go Noodle or Just Dance for kids on YouTube and I do it with them. They are about 2-5 min each and we do about 3 through out the day. Sat, 22 Aug 2015 10:23:00 EST Do Dishes While Walking http://www.sparkpeople.com/secrets.asp?tip=43005_do_dishes_while_walking I hate doing dishes, so I rinse off everything I have used, before anything gets a chance to dry harden on. Then I neatly stack it all into piles, plates with plates... This way I only have to fill the sink once a week. <br><br>This is when I can get in a 30 minute walk as I walk in place and manually wash all the dishes, I actually work up a sweat. It is a little difficult to get used to at first, but once I get a rhythm going and the hands and feet are working together... it's a good worko... Tue, 18 Aug 2015 11:22:00 EST Stand Up and STRETCH! http://www.sparkpeople.com/secrets.asp?tip=43004_stand_up_and_stretch I just stand up from my computer chair and STRETCH UPWARD. I try to stretch every muscle from standing on my toes up to my fingers overhead. Time depends on how long it takes to move all those muscles, but it doesn't take long. And I feel energized! <em>224</em> Mon, 17 Aug 2015 08:44:00 EST WALKING IN THE POOL http://www.sparkpeople.com/secrets.asp?tip=43002_walking_in_the_pool WHEN I GO IN THE POOL, PART OF MY ROUTINE IS TO WALK ON THE POOL FLOOR FOR 15-20 MINUTES TO ADD TO MY WALKING EXERCISE. <em>104</em> Tue, 11 Aug 2015 08:36:00 EST Find the right exercise http://www.sparkpeople.com/secrets.asp?tip=43001_find_the_right_exercise You should always try and make exercise fun.<br><br>Exercise should be fun not a shore. For me it's dancing that motivates me to do every other exercise routine i need to do to help me loose weight. Try different routines and see what is right for you. Sun, 9 Aug 2015 13:04:00 EST Step in Place http://www.sparkpeople.com/secrets.asp?tip=43000_step_in_place If I am sitting at the computer for a long time, I will step in place while sitting there. I suggest timing it for certain length of time. Sun, 9 Aug 2015 11:42:00 EST Learn to be strong http://www.sparkpeople.com/secrets.asp?tip=42999_learn_to_be_strong I took a class in weight lifting for women. It was hard....but fun. Tue, 4 Aug 2015 07:26:00 EST Horseback riding and Grooming http://www.sparkpeople.com/secrets.asp?tip=42994_horseback_riding_and_grooming I have 3 horses and grooming them and riding one five days a week really gets your muscles working. And since they are animals there is no excuses because they HAVE to be cared for. Thu, 30 Jul 2015 12:43:00 EST sitting at my computer http://www.sparkpeople.com/secrets.asp?tip=42990_sitting_at_my_computer When I am sitting at my computer, I set a timer for 50 minutes and when it goes off I get up and move for 10 minutes. This can get me over an hour of exercise in during a workday.<br> Fri, 24 Jul 2015 10:06:00 EST Walking http://www.sparkpeople.com/secrets.asp?tip=42989_walking Instead of jumping in the car to go to the Post Office. It gives me an extra 20 minutes of exercise everyday! The return trip is all uphill! <em>224</em> Thu, 23 Jul 2015 14:04:00 EST When i feel like stopping http://www.sparkpeople.com/secrets.asp?tip=42988_when_i_feel_like_stopping When I am exercising and feel like stopping, I ask myself, "what's one more minute"? Sometimes it's "Can you just do 5 more minutes" (depending on how hard the workout feels.) I can do this for just ONE MORE MINUTE. And then I stay focused on just that one minute. Eventually, I string the minutes along until I have completed my workout. Thu, 23 Jul 2015 04:43:00 EST Take an extra lap http://www.sparkpeople.com/secrets.asp?tip=42987_take_an_extra_lap For me, I'll be more conscientious of moving, and I'll take the longer way. So if I get up to visit a co-worker, I'll go a more roundabout way to get to her or if I simply go to the kitchen for a snack, I'll make sure to walk an extra lap around the house before getting what I desired. Taking those extra few steps keep me going, motivated and pumped throughout the day Wed, 22 Jul 2015 16:16:00 EST Not Really A Secret - Adopting those of others. http://www.sparkpeople.com/secrets.asp?tip=42983_not_really_a_secret_adopting_those_of_others I've been parking farther out, working / moving faster when doing chores & housework, and being more mindful of not sitting so long without getting up to move. Fri, 17 Jul 2015 13:47:00 EST Clean to Lose http://www.sparkpeople.com/secrets.asp?tip=42982_clean_to_lose I find spring cleaning chores that require a lot of energy, energy that I didn't have even one week ago. Great way to exercise and the pay off is a very clean house. Thu, 16 Jul 2015 21:47:00 EST dance http://www.sparkpeople.com/secrets.asp?tip=42978_dance Dance while bushing teeth- that's only 2 min-- MAKE GOOFY MOVES IN FRONT OF BATHROOM MIRROR- AND LAUGH Thu, 9 Jul 2015 14:09:00 EST Exercise http://www.sparkpeople.com/secrets.asp?tip=42977_exercise I have a golf mat and hit 60 balls per day. I love to hit my wedge and I have room to swing away. On the course I love when I have a wedge shot into the green. I call it my backyard wedge shot, and I am now pretty good at it<br>. <em>278</em> Tue, 7 Jul 2015 08:07:00 EST Exercising with a buddy http://www.sparkpeople.com/secrets.asp?tip=42976_exercising_with_a_buddy Haven't found an adult to do my exercises with but my 2 year old great granddaughter loves to exercise with me. She makes it fun and she makes me smile as she tries to do what Grandma does. May not be what you are looking for but it works for me. Sat, 4 Jul 2015 22:16:00 EST Use Your Walking Time Wisely http://www.sparkpeople.com/secrets.asp?tip=42974_use_your_walking_time_wisely I walk for 30 minutes a day and when it's too hot here in Florida, I walk in the house while watching a favorite TV program. I get an upper body workout while walking by using my arms throughout the entire half hour. Mon, 29 Jun 2015 07:53:00 EST 7 day challange http://www.sparkpeople.com/secrets.asp?tip=42973_7_day_challange I am on day three and have to modify my workout, I have severe osteo in my left knee area, it is bone one bone. I am severely overweight. I have lost 49 pounds to date. I was a yo-yo dieter. I surrendered and now I am being coached daily. I want to win this race so I am ready to learn and do. Looking forward to the day I look back and say I am half the man I used to be. Amen Mon, 29 Jun 2015 06:21:00 EST moving around http://www.sparkpeople.com/secrets.asp?tip=42972_moving_around If I sit at my home computer a lot of times I move my legs back and forth so they will get exercise. Sun, 28 Jun 2015 18:33:00 EST You do to have 5 minutes - get up and MOVE IT!:) http://www.sparkpeople.com/secrets.asp?tip=42970_you_do_to_have_5_minutes_get_up_and_move_it At several points throughout the day, I set a timer for 5 minutes, turn on some music and run in place, do some squats, grab a set of dumbbells - just get up and MOVE. It's fun and I can really work up a sweat! Even on days when I'm not really feeling it, I can talk myself into just turning on some music and pretending like I like to exercise for 5 minutes. Before I know it, I feel better! It's really great this time of year when it's too hot to go play outside and a fantastic stress reliever... Sat, 20 Jun 2015 20:16:00 EST Ways to add movement http://www.sparkpeople.com/secrets.asp?tip=42968_ways_to_add_movement My job is very sedentary, working at a desk all day. I'm consciously trying to make the effort to stand up to do as much as I can. Also, I'm parking as far away from the building as I can to get in more steps coming and going. I'm more active at home, but again, I'm making an effort to do as much as possible while standing instead of sitting. Thu, 18 Jun 2015 09:52:00 EST Cleaning http://www.sparkpeople.com/secrets.asp?tip=42967_cleaning I know it's kind of a dirty word... sorry for the bad pun, but I find that when I need to move I can just work on some extra cleaning project or do some chore that is not usually my responsibility. Wed, 17 Jun 2015 18:42:00 EST Enthusiasm http://www.sparkpeople.com/secrets.asp?tip=42966_enthusiasm In terms of getting family members to walk the dog, bike ride, or do workouts in our home gym together, my "secret" is enthusiasm. I'm certainly NOT the "perky" type, but when they see my smiles when about to do something listed above, one of the two of them tends to like to join in. <br><br> <em>381</em> Wed, 17 Jun 2015 17:07:00 EST Fun things I do http://www.sparkpeople.com/secrets.asp?tip=42964_fun_things_i_do Swimming, and golf. Also gardening. Time is short, make each day count, and have some fun today!<br> Mon, 15 Jun 2015 07:40:00 EST adding extra movement to my day http://www.sparkpeople.com/secrets.asp?tip=42962_adding_extra_movement_to_my_day if I can, I'll walk/ride my bike to run an errand instead of taking the car. Eg., in the morning if we need one thing from the grocery store, for dinner that night, that becomes my workout. other possibilities: mailing a letter, getting cash from the bank. Thu, 11 Jun 2015 07:20:00 EST Dish Washing Workout... http://www.sparkpeople.com/secrets.asp?tip=42959_dish_washing_workout Walking - semi jogging in place while hand washing the dishes and stacking them to dry. <br> <em>189</em> Mon, 8 Jun 2015 14:24:00 EST Talk a walk each time you take a restroom break http://www.sparkpeople.com/secrets.asp?tip=42952_talk_a_walk_each_time_you_take_a_restroom_break At work I need to get up and take a restroom break a few times a day. Once I get up out of my chair I use it as a reminder to do some walking around at a quick pace before sitting back down. a quick 10 minute walk gets in some of my 10,000 daily steps and gets me energized for what I need to do next. Mon, 18 May 2015 05:48:00 EST Yoga http://www.sparkpeople.com/secrets.asp?tip=42947_yoga Yoga is one of the few forms of exercise I can do without injury or causing a flare (fibromyalgia)... not only that, but it's a great stress reducer (helps keep anxiety away). Fri, 15 May 2015 16:28:00 EST Just took patience... http://www.sparkpeople.com/secrets.asp?tip=42946_just_took_patience After 21 yrs of suffering mobility issues, post motor vehicle accident, I began working with a Physical Therapist who knows what he is doing(finally). I also began using Spark People! With the support and info provided here I was able to apply what I need to not only lose the weight I need to but to get healthy and fit at the same time. When I began PT I had a range of motion of 0 degrees of my left ankle. Today? I was ased if I would like to be discharged for my birthday! Wed, 13 May 2015 12:59:00 EST Rest http://www.sparkpeople.com/secrets.asp?tip=42945_rest I have just started exercising muscle groups hard and have gotten sore, especially my back and arms. Today I took it easy and rested. I feel renewed. Maybe will rest again from exercise again tomorrow. This is a new adventure for me. I am 62 and have not exercised for ten years. Sat, 9 May 2015 00:26:00 EST walking club http://www.sparkpeople.com/secrets.asp?tip=42944_walking_club I have joined a walking club we go to different towns walk together on a planed path seeing the history of that town some members have visited every state and other countrys Fri, 8 May 2015 21:25:00 EST Toothbrush squats http://www.sparkpeople.com/secrets.asp?tip=42942_toothbrush_squats I have an easier time starting a new habit if I hook it to an existing habit. I always brush my teeth twice a day, so... I have an electric toothbrush that times the "clean portion for 2 minutes." I do 30 squats in those 2 minutes while I brush my teeth. Then I do balancing exercises during the 2 ½ minute white cycle, and kegels during the 1 minute "polish" cycle. I always do these few minutes of exercise every night. It actually helps me sleep better, too. And now it's a habit. Wed, 6 May 2015 13:45:00 EST Adding in Movement to Your Day!! http://www.sparkpeople.com/secrets.asp?tip=42940_adding_in_movement_to_your_day I take the stairs at least once a day up and down from floors 2 to 5!! Thu, 30 Apr 2015 12:17:00 EST Keep moving http://www.sparkpeople.com/secrets.asp?tip=42937_keep_moving Even when I'm not motivated I just keep moving. I make a big deal out of loading the washer and dryer, moving every part of my body that I can.I keep the soap on a high shelf so that I have to stretch to reach it. Same with things in the kitchen. Reaching and stretching every chance I get. When I'm shopping, I am really moving. I go the long way around to get to the aisles I need to go in. Those few extra seconds for each task add up to minutes that I don't miss. <em>353</em> Sat, 18 Apr 2015 16:25:00 EST Moving @ the Office http://www.sparkpeople.com/secrets.asp?tip=42936_moving_the_office I set my Outlook Calendar reminder to move every two hours... so I get up and take a walk around the floor... it's a very large building - just to get the cafeteria and back to my desk it takes me 20 minutes. Sat, 18 Apr 2015 09:39:00 EST Dance with kids http://www.sparkpeople.com/secrets.asp?tip=42934_dance_with_kids I crank up the music and dance with my kids. We have a blast dancing to Disney favorites or 80's classics! I get my exercise in and bond with my babies! Thu, 16 Apr 2015 22:07:00 EST My Secret http://www.sparkpeople.com/secrets.asp?tip=42932_my_secret I get my workout in first thing in the morning, that way if I get too <em>104</em> busy to another later that day, I've got it in first; not to mention I feel recharged afterward. Tue, 14 Apr 2015 08:11:00 EST First thing http://www.sparkpeople.com/secrets.asp?tip=42931_first_thing Instead of reaching for coffee I go my office to start with my spark coaching program, drink 16 ounces of clean water, do my planning and journaling for the day, then jump on my muscle machine and do 50 reps. I also do my prayers and devotional study. Takes me the same amount of time as making and waiting for coffee to brew. If I have time I make coffee but rarely need the jolt.<br> <em>524</em> Sun, 12 Apr 2015 07:09:00 EST even when I don't feel like it http://www.sparkpeople.com/secrets.asp?tip=42929_even_when_i_dont_feel_like_it I find that if I start to exercise, even if I don't feel like it...It only takes a few minutes to start feeling better. Wed, 8 Apr 2015 08:03:00 EST A little more walking http://www.sparkpeople.com/secrets.asp?tip=42927_a_little_more_walking I usually park a little farther from the store so I have to walk more steps going in and coming out.<br> Mon, 6 Apr 2015 12:26:00 EST Secrets of Success http://www.sparkpeople.com/secrets.asp?tip=42926_secrets_of_success I joined a martial arts class to do something different. The group of people are all there for different reasons, but everyone cheers on everyone else making it fun to push yourself further than you thought you could go. Mon, 6 Apr 2015 08:13:00 EST FB Fitness http://www.sparkpeople.com/secrets.asp?tip=42925_fb_fitness My latest secret is to create or join a Facebook fitness challenge with others. It is rewarding, free, and motivating! Thu, 2 Apr 2015 22:35:00 EST Adding a few more steps http://www.sparkpeople.com/secrets.asp?tip=42924_adding_a_few_more_steps I try to park as far away as I can from the store when I go shopping. Thu, 2 Apr 2015 11:08:00 EST Dance when you clean house! http://www.sparkpeople.com/secrets.asp?tip=42917_dance_when_you_clean_house When I need to clean the house (ugh) I put on my headphones, put on a workout station on Pandora, and dance while I clean. My kids think I am crazy but it makes cleaning much more fun and I get some cardio in while I do it, WIN WIN!! Tue, 24 Mar 2015 13:01:00 EST My secret http://www.sparkpeople.com/secrets.asp?tip=42916_my_secret I do squats while waiting for my lunch to warm up at work. Mon, 23 Mar 2015 13:49:00 EST Cardio glide http://www.sparkpeople.com/secrets.asp?tip=42915_cardio_glide In my office at home I can sit and get a good overall work using major muscle groups. Sat, 21 Mar 2015 14:56:00 EST stretching while you wait http://www.sparkpeople.com/secrets.asp?tip=42914_stretching_while_you_wait I do stretches while I'm waiting for things, like the coffee to be done! Sat, 21 Mar 2015 11:57:00 EST Baby lifts http://www.sparkpeople.com/secrets.asp?tip=42913_baby_lifts My son wants me to hold him ALL THE TIME. He's 16 months and about 30 pounds. Sometimes when I pick him up I play with him by lifting him above my head at least 10 times. Its fun for him and a workout for me Thu, 19 Mar 2015 21:14:00 EST Get up early http://www.sparkpeople.com/secrets.asp?tip=42912_get_up_early I get up early and have 20mins work out on my exercise bicycle before getting ready for work <em>332</em> Mon, 16 Mar 2015 04:08:00 EST When In Doubt... http://www.sparkpeople.com/secrets.asp?tip=42911_when_in_doubt Do squats or planks! I started out hating planks, but they make me feel so much stronger if I do them consistently. I like to do both while watching tv and squats are great when you're doing something idle with your hands while standing (cough, dishes, cough)... Wed, 11 Mar 2015 11:49:00 EST Fall prevention exercises each day such as toe raises, marching, high knees, kick in the butt, leg extensions and squats! http://www.sparkpeople.com/secrets.asp?tip=42909_fall_prevention_exercises_each_day_such_as_toe_raises_marching_high_knees_kick_in_the_butt_leg_extensions_and_squats I know that by doing these same few exercises each day I am preventing myself from falling! Tue, 10 Mar 2015 06:43:00 EST marching in place http://www.sparkpeople.com/secrets.asp?tip=42907_marching_in_place While doing dishes or laundry, I constantly am marching in place. I throw a couple of lunges and jumping jacks in there as well. It's not much but can add up over a weeks time. Thu, 5 Mar 2015 14:59:00 EST Treadmill is not a closet so don't hang your clothe there... http://www.sparkpeople.com/secrets.asp?tip=42906_treadmill_is_not_a_closet_so_dont_hang_your_clothe_there Hop on treadmill and get a few steps.... Sun, 1 Mar 2015 14:13:00 EST Extra Steps http://www.sparkpeople.com/secrets.asp?tip=42901_extra_steps I spend a lot of time sitting at a desk for work, all day every day, but I will get up about every 30 to 45 minutes and take a stroll around the office. It breaks up the monotony of the day. Thu, 19 Feb 2015 13:19:00 EST TV and Walking http://www.sparkpeople.com/secrets.asp?tip=42900_tv_and_walking OK, I admit it. I watch way too much TV. Do you? I have found some nice walking videos on the Internet...simple, but moving. So while I watch TV I also walk a mile or two with Leslie Sansone. If you like Jane Fonda, you can walk with her instead. Keep moving. Thu, 19 Feb 2015 08:43:00 EST Lift heavy weights girls! No, really. http://www.sparkpeople.com/secrets.asp?tip=42896_lift_heavy_weights_girls_no_really I tried six months doing 45-60 minutes of high intensity aerobics. After a while, I plateaued and was really discouraged. Since November I've been focusing weight lifting at the limit of my ability and this time the weight went much faster. I was a size 6/8 and now I'm a size 2/4. Thu, 12 Feb 2015 21:54:00 EST Treadmill and Netflix http://www.sparkpeople.com/secrets.asp?tip=42894_treadmill_and_netflix The only time I've got Netflix on is while I'm on the treadmill, adjusting the speed and incline every once in a while. Next thing you know the show is over and I've got 45-55 minutes of exercise for the day and I don't feel guilty for watching a favourite show. Tue, 10 Feb 2015 18:04:00 EST My Secret http://www.sparkpeople.com/secrets.asp?tip=42891_my_secret I like to go walking, I clean house, I do internet videos by coach Nicole. I do these every day! <em>30</em> <em>43</em> <em>9</em> Thu, 5 Feb 2015 18:15:00 EST Keep Moving http://www.sparkpeople.com/secrets.asp?tip=42890_keep_moving I plan today to keep moving, I will not be sending emails but I will walk to my co-workers. Also at my desk I will do leg raisers and any type of hand exercise i can fit into today. Thu, 5 Feb 2015 10:01:00 EST Sneaking it in http://www.sparkpeople.com/secrets.asp?tip=42889_sneaking_it_in I like to do calf raises and leg raises while i'm typing emails at my desk. It helps to keep me warm in a cold office too! Wed, 4 Feb 2015 11:22:00 EST Extra workout http://www.sparkpeople.com/secrets.asp?tip=42887_extra_workout I swim at least once a day, but I have started adding a second session at least daily during my work week. Usually shorter than my morning but at least 30 minutes. Tue, 3 Feb 2015 10:05:00 EST No success yet but http://www.sparkpeople.com/secrets.asp?tip=42886_no_success_yet_but I am going to start getting out of my chair and walk during commercials. Sun, 1 Feb 2015 11:58:00 EST NON-SMOKE BREAK http://www.sparkpeople.com/secrets.asp?tip=42884_nonsmoke_break At work while others go out for a smoke breaks, I spend 15 minutes on the bike in the workout room. With these mini workouts I stay more alert and productive. Fri, 30 Jan 2015 04:34:00 EST keeping moving! http://www.sparkpeople.com/secrets.asp?tip=42881_keeping_moving I can't exercise much due to a severe knee problem, but I do try and do some short walks at work in my breaks. Not much, but a lot better than nothing! <em>311</em> Tue, 27 Jan 2015 13:26:00 EST squating and taking a walk http://www.sparkpeople.com/secrets.asp?tip=42880_squating_and_taking_a_walk I try to walk everyday. Usually I walk in the afternoon. Sometimes in this type of weather I can only walk around 15 minutes. When I cook sometimes I do squats or walk around the table. Tue, 27 Jan 2015 13:11:00 EST My Secret http://www.sparkpeople.com/secrets.asp?tip=42879_my_secret I like to stretch and do some yoga poses while I'm watching tv or cooking dinner. It helps me get any kinks out of my body from working and, and it helps me center myself. Tue, 27 Jan 2015 13:03:00 EST Calf Raises http://www.sparkpeople.com/secrets.asp?tip=42878_calf_raises I do calf raises while preparing food. Lifting up on my toes slow and controlled, speeding them up, and I'll also do them pigeon-toed. You can also lift up your toes, and go up on your heels to work different muscles.<br><br>I also add in a few calf stretches when I go upstairs to go to bed at night, letting my heels sink a little lower for a few seconds on each step. Mon, 26 Jan 2015 15:55:00 EST Timer http://www.sparkpeople.com/secrets.asp?tip=42876_timer I set my timer for 45 mins and get up and walk through the office and reset when I sit back down. Or I'll start a conversation on IM and when the person answers I know they are at their space so I get up and go visit instead of continuing to type. Fri, 23 Jan 2015 13:30:00 EST Secret of moving http://www.sparkpeople.com/secrets.asp?tip=42874_secret_of_moving Walk over to my office printer each time I make a copy. Mon, 19 Jan 2015 10:43:00 EST A few more steps. http://www.sparkpeople.com/secrets.asp?tip=42873_a_few_more_steps Park farther away when shopping. A few extra steps here and there add up. <em>9</em> Sat, 17 Jan 2015 21:20:00 EST Baby It's Cold Outside... http://www.sparkpeople.com/secrets.asp?tip=42871_baby_its_cold_outside Here in Boston we are having a major cold streak, with wind, fog, frozen rain and light snow. It's not pretty and it's not inviting. So...... I discovered Jessica Smith's youtube channel, which has all kinds of videos lasting 15 minutes. She has a body-sculpt video and it is fabulous. She also has a 30-minute walking video for indoors which includes HIIT intensity intervals. I'm going to use that next time it's too yucky out to walk.<br><br>Cheers, everyone.<br> Wed, 14 Jan 2015 18:43:00 EST Grocery Shopping at its best http://www.sparkpeople.com/secrets.asp?tip=42870_grocery_shopping_at_its_best Walk around the perimeter of the store before grocery shopping... Also park as far out as you can in the parking lot.<br> <em>311</em> Mon, 12 Jan 2015 21:47:00 EST Walk Walk Walk http://www.sparkpeople.com/secrets.asp?tip=42866_walk_walk_walk I like to walk while i'm watching tv...I won't stop until I get all myk step in for the day!! Fri, 9 Jan 2015 17:58:00 EST Walking with my Dog!!! http://www.sparkpeople.com/secrets.asp?tip=42865_walking_with_my_dog My secret is walking with my dog. If I am not ready he will keep bugging me until I get up and walk. Even if he just got back from a walk with my son. It is his mission to get me out of the house and moving even for a couple of minutes or an hour walk. <em>200</em> Wed, 7 Jan 2015 17:34:00 EST Meetings and Moving http://www.sparkpeople.com/secrets.asp?tip=42864_meetings_and_moving I work from home and have to attend a lot of teleconferences. I used to sit through these meetings. Now, I use the speakerphone and pace back and forth. This is great since some of the meetings are an hour long. Wed, 7 Jan 2015 03:30:00 EST Dance http://www.sparkpeople.com/secrets.asp?tip=42863_dance I hate to exercise, but I love to shake my butt I found the Dance the Inches Off series and Billy Blanks, Jr dance videos. Love'em! Tue, 6 Jan 2015 00:48:00 EST step-ups http://www.sparkpeople.com/secrets.asp?tip=42862_stepups I cant afford gym prices so I thought outside the box! I live in an apartment and what I do is use the stairs and step-up! It's that easy Sun, 4 Jan 2015 12:11:00 EST Deep Breathing http://www.sparkpeople.com/secrets.asp?tip=42861_deep_breathing If I don't feel like walking a little further or adding extra exercise to my day I sit up straight and take long deep slow breaths (through my stomach, not my chest). I do this for just a few minutes and it seems to help me feel energized and relaxed at the same time! Then I feel like doing just a little more and I don't give up. Wed, 31 Dec 2014 09:44:00 EST Just Keep Moving http://www.sparkpeople.com/secrets.asp?tip=42860_just_keep_moving Exercise is all about moving. If we don't have a set time (i.e. 30 minutes) of exercise to do at one time, we think: "What's the use." I like having a step calculator so I can get my 6,000 to 10,000 steps in a day. I like walking outside (I live near the beach) because once I have gone a distance I can't just give up because I have got to walk back. I park far from the store and I look for opportunities to walk all through the day. If you doing this, you will be easily moving throughout the d... Tue, 30 Dec 2014 08:04:00 EST Side Steps http://www.sparkpeople.com/secrets.asp?tip=42859_side_steps While doing a jig saw puzzle I step side to side :) Sat, 27 Dec 2014 15:40:00 EST Painting http://www.sparkpeople.com/secrets.asp?tip=42858_painting Love the exercise with the music, plus wife is happy! Sat, 27 Dec 2014 11:44:00 EST Walking http://www.sparkpeople.com/secrets.asp?tip=42857_walking I don't have any big secret of getting my exercise however I can only share what works for me. I like to keep going and not sit around. I ride my exercise bike once in awhile however I love walking, walking, walking. It does something for my spirits and invigorates me. I am open to other exercise and see if it stimulates more cardio. Maybe checking out a gym or exercise program. <em>211</em> Tue, 23 Dec 2014 21:56:00 EST Extra Motivation http://www.sparkpeople.com/secrets.asp?tip=42856_extra_motivation Started exercising in the morning, then trying to exercise again in the afternoon after work. Two a days really get me to feeling that I'm making progress, plus I feel energized to get more work done in the evening. Helps me get to sleep a couple hours later too. Tue, 23 Dec 2014 20:12:00 EST sneaky ways to fit in exercise http://www.sparkpeople.com/secrets.asp?tip=42855_sneaky_ways_to_fit_in_exercise When i watch t.v. i get on my elliptical, step bench or just walk in place to burn extra calories. Also if im laying on the couch ill stretch or do different types of legs lifts.<br><br> Tue, 23 Dec 2014 00:32:00 EST Stepping up on "Steps" http://www.sparkpeople.com/secrets.asp?tip=42853_stepping_up_on_steps I like to get caught up on recorded TV shows, but they absorb so much time. When no one is home, I play them, and "STEP" around the living room in large circles with my pedometer in my pocket. It's easy to get 10,000+ steps in per day this way. Mon, 15 Dec 2014 00:16:00 EST Keep Moving http://www.sparkpeople.com/secrets.asp?tip=42852_keep_moving I keep moving throughout the day. Work requires that I stand and when I don't have guests I use the time to do Qi Gong exercises:moving my hands, wrists, fingers, stretching wrists to avoid carpel tunnel,shifting weight from one foot to the other, doing small stretches. I move discreetly stretching calves and getting up on my tiptoes. With live bands in our workplace it's not uncommon to see the employees moving to the music.I keep moving every part of my body that I can. <em>354</em> Sun, 14 Dec 2014 22:58:00 EST Putting fun into activities. http://www.sparkpeople.com/secrets.asp?tip=42851_putting_fun_into_activities I love playing table tennis (ping pong) so I joined a table tennis club and I play 2 times per week.<br>I used to play to win and my whole effort was towards wining each game, wanting to win all the time took away from enjoying the game and my fellow players were my adversaries. Now I just play for having fun and putting all my effort into having fun and making sure that the people I play with also having fun. Sun, 14 Dec 2014 12:39:00 EST Waiting for coffee to brew... http://www.sparkpeople.com/secrets.asp?tip=42850_waiting_for_coffee_to_brew I'm always impatient waiting for the coffee to brew, so I started doing strength training while I wait! Usually 2 sets of 10-12 reps, of dumbbell curls, lunges while holding dumbbells, or any of the demos on SP, until the coffee is ready. Great way to start the mornig:) Sun, 14 Dec 2014 12:06:00 EST Walking http://www.sparkpeople.com/secrets.asp?tip=42848_walking <em>9</em> Wed, 10 Dec 2014 11:49:00 EST Watch a demo or video! http://www.sparkpeople.com/secrets.asp?tip=42846_watch_a_demo_or_video When I don't feel like exercising-at all! I click on an easy, 10 minute video with Coach Nichole, and before the 10 minutes is up, so I am! <em>216</em> Sun, 7 Dec 2014 10:23:00 EST Stress Buster http://www.sparkpeople.com/secrets.asp?tip=42842_stress_buster A stress buster for me is taking a walk and talking to Jesus. He listens and I know I can lay all my burdens of life with Him and I know He can do what is for my best with what I tell Him. My connection with Him takes out the stress of life knowing He doesn't ask me to do anything that isn't for my health or my well being. That makes me happy and free knowing I can let go and Let God control my life, Tue, 2 Dec 2014 11:14:00 EST Cold Outside? Do your running warm-up inside. http://www.sparkpeople.com/secrets.asp?tip=42841_cold_outside_do_your_running_warmup_inside When it is very cold outside, the transition from being inside to going outside is easier if your body is already warmed up. Therefore, doing a full warm-up routine inside before heading out the door can make Winter running less painful. Of course, you need appropriate Winter running clothing as well. My indoor warmup consists of 5 minutes of walking around the house, including up and down the stairs, followed by a series of five dynamic warm-up exercises (Google dynamic warmup). Tue, 2 Dec 2014 07:15:00 EST I exercise while standing in line http://www.sparkpeople.com/secrets.asp?tip=42836_i_exercise_while_standing_in_line I have an unusual health condition that requires moving my body even when standing or sitting for a length of time. I have fun doing lunges while waiting in line at the grocery or kicking my legs forward while sitting in a public place. People occasionally stare, but I don't mind. Maybe it will start a new trend toward better fitness. Best wishes to all my SP friends out there. You're the best! Mary in Kansas <em>9</em> Mon, 24 Nov 2014 09:17:00 EST Ball Chair http://www.sparkpeople.com/secrets.asp?tip=42835_ball_chair I have an exercise ball chair at my office, it is good for my core but it is great for fidgeting. Fri, 21 Nov 2014 09:57:00 EST Squeeze extra movement http://www.sparkpeople.com/secrets.asp?tip=42834_squeeze_extra_movement I go to the grocery store when it's not busy & walk the aisles very briskly. It's warm, no snow or ice, long aisles & very close to my house. I also bring grocery carts back inside. The employees appreciate the help (especially if it's cold outside) & I like helping. I also run errands as a favor for my DH...if he forgot something in the office above the garage --- I'll go get it -- I need the steps & stairs. Thu, 20 Nov 2014 19:53:00 EST Intensity http://www.sparkpeople.com/secrets.asp?tip=42833_intensity I ramp up the intensity and I can feel and see the exercise benefits faster. Thu, 20 Nov 2014 15:33:00 EST dance away touble http://www.sparkpeople.com/secrets.asp?tip=42832_dance_away_touble Dancing to a lively tune helps me reduce stress Wed, 19 Nov 2014 11:07:00 EST Have a Smoothie for Some Pre-Exercise Energy!! http://www.sparkpeople.com/secrets.asp?tip=42830_have_a_smoothie_for_some_preexercise_energy Having a fruit packed smoothie an hour+ before your workout will give you lasting energy throughout even an intense 60 minute cardio session! I used to try all sorts - protein, energy gels, caffeine - but I've found that fruit (both fresh fruit ad/or a smoothie) give an energy boost like no other! Give it a try! Tue, 18 Nov 2014 14:55:00 EST Watching Water Boil Doesn't Have to be Tedious http://www.sparkpeople.com/secrets.asp?tip=42828_watching_water_boil_doesnt_have_to_be_tedious Keep an exercise band in the pantry with the mop and broom. While watching whatever is on the oven or on the stovetop, do a 10+ minute strength training workout. You'll find that water comes to a boil a lot quicker than it used to! Wed, 12 Nov 2014 13:11:00 EST My Secret http://www.sparkpeople.com/secrets.asp?tip=42826_my_secret After my heart operation I promised my self that I will always take the stairs instead the elevators. So far so good . . . I been up 14 floors but in the future I will not be so crazy. <em>354</em> Sat, 8 Nov 2014 13:12:00 EST Leg lifts http://www.sparkpeople.com/secrets.asp?tip=42825_leg_lifts I try to add extra leg lifts throughout the day while I'm washing dishes, waiting for something in the microwave, washing my hands, brushing my teeth, etc. You can get quite a few extra lifts in and it doesn't feel like I have to motivate myself to do it. <em>216</em> Thu, 6 Nov 2014 20:45:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=42824_walking I try to walk everyday, except if it is raining or snowing. It is one of the exercises that really has helped me loose the weight. Sometimes I walk 25 minutes and sometimes 30, 35, 40 etc. Thu, 6 Nov 2014 09:59:00 EST chore/reward http://www.sparkpeople.com/secrets.asp?tip=42823_chorereward A chore is only a "chore" when you let you brain think of it in a negative way. I now see chores as opportunitis to burn caloris...it's mind over matter. So, go rake the leaves and reward yourslf with a crisp juicy apple! Wed, 5 Nov 2014 16:35:00 EST Use what you have available http://www.sparkpeople.com/secrets.asp?tip=42822_stairs I use my surroundings to get in "extra" exercise. I "live" and work downstairs in my townhouse but the upstairs is part of my home/life and I have a list of things I can/need to do upstairs. I always use the upstairs bathroom, for example, not the downstairs one, etc. <em>206</em> Mon, 3 Nov 2014 12:10:00 EST stretching http://www.sparkpeople.com/secrets.asp?tip=42821_stretching My co-workers have become completely used to me doing body stretches while carrying on a conversation with them. There are a lot of them that can be done while sitting in a chair or standing. I of course avoid the sitting on the floor one! Oh how nice it would be to work at a daycare. LOL Mon, 3 Nov 2014 11:13:00 EST Extra Exercise http://www.sparkpeople.com/secrets.asp?tip=42820_extra_exercise Instead of just doing 1 big shopping trip, I make multiple smaller trips. This keeps me moving for a longer period and hopefully burning more calories. Sat, 1 Nov 2014 18:17:00 EST Scheduling fitness http://www.sparkpeople.com/secrets.asp?tip=42818_scheduling_fitness I setup a schedule for working out on my work computer. In Outlook I schedule when I am going to work out and set it on weekly repeat. I set reminders 20 minutes before I have to leave so I make it to the class/gym on time. Definitely helps when I'm focused on something. Tue, 28 Oct 2014 11:06:00 EST Laps around the neighborhood = miles in no time! http://www.sparkpeople.com/secrets.asp?tip=42814_laps_around_the_neighborhood_miles_in_no_time No need for fancy equipment or a gym membership. Just get outside and start walking (or jogging) laps around your neighborhood or even up and down your driveway. Track your laps on "Map my Walk" and it will calculate your speed and distance. Those laps = miles in no time at all! Tue, 21 Oct 2014 20:02:00 EST Doing fun exercises daily http://www.sparkpeople.com/secrets.asp?tip=42810_doing_fun_exercises_daily My fun exercises are: ballroom dancing, zumba, walking, following you tube videos from Jessica Smith TV, Leslie Sansone and yoga with Adrienne, going to the gym and joining in on yoga class once a week and working out with a trainer at the gym for 30 minutes once a week. Mon, 20 Oct 2014 11:20:00 EST Cleaning Dance http://www.sparkpeople.com/secrets.asp?tip=42809_cleaning_dance I love to listen to music while I clean or fold laundry. Most of the time is is easy to just start dancing while I work. The dog sometimes thinks I am weird though. <em>334</em> Sat, 18 Oct 2014 13:48:00 EST Pomadoro- slicing the tomato! http://www.sparkpeople.com/secrets.asp?tip=42808_pomadoro_slicing_the_tomato I work at home, sitting in front of a computer. <br>One technique for better work quality is the 'pomadoro' where you set a timer and work either for 25 minutes then take a 5 minute break, or work for 50 minutes and take and take a 10 minute break. Use the breaks for exercise, get up, move, stairs, back yard, getting a drink. Just MOVE!<br>The pomadoro, working in slices, improves work output and can program in activity to an otherwise sedentary day. So SLICE and MOVE. <em>9</em> Fri, 17 Oct 2014 15:03:00 EST "Old Dog" and "New" Trick http://www.sparkpeople.com/secrets.asp?tip=42806_old_dog_and_new_trick I recently resumed running as a cardio exercise, and I feel better mentally and physically. Exercising outdoors clears the cobwebs for the rewarding and stress-filled work of a middle school teacher. Thu, 16 Oct 2014 07:36:00 EST Walk / Jog in Place during the Day http://www.sparkpeople.com/secrets.asp?tip=42805_walk_jog_in_place_during_the_day I work from home, so I have to be sitting at least 8 hours a day in front of the computer. I have found several short songs with a very quick beat that work well when I have a moment to hope up and walk, sidesteps, or jog in place. I turn and look out the window or door to refocus my eyes. I sit back down feeling refreshed. Sun, 12 Oct 2014 00:27:00 EST shoe change http://www.sparkpeople.com/secrets.asp?tip=42803_shoe_change I wear sneakers rather than heels to work now for brisk walks. Sat, 11 Oct 2014 10:35:00 EST Park as far away from entrances as safety will permit! http://www.sparkpeople.com/secrets.asp?tip=42800_park_as_far_away_from_entrances_as_safety_will_permit When not wearing my highest heels, I park as far away from grocery store, malls and other entry ways as possible. Wed, 8 Oct 2014 20:14:00 EST exercise improvement http://www.sparkpeople.com/secrets.asp?tip=42799_exercise_improvement Whenever exercising, try to add a few more repetitions within your comfort zone, whenever possible. Wed, 8 Oct 2014 18:29:00 EST Sneaking in exercise. http://www.sparkpeople.com/secrets.asp?tip=42796_sneaking_in_exercise Enjoying the outside. Sat, 4 Oct 2014 20:40:00 EST step it up http://www.sparkpeople.com/secrets.asp?tip=42795_step_it_up Take the stairs instead of the elevator. Bonus: can save time, too! Sat, 4 Oct 2014 13:05:00 EST Walk to your colleagues instead of emailing them http://www.sparkpeople.com/secrets.asp?tip=42794_walk_to_your_colleagues_instead_of_emailing_them Instead of sending my colleagues an email on something trivial, I walk to their desk and tell them in person. It is good for adding steps to your daily total and it's also nice to communicate with people in person rather than virtually.<br> <em>311</em> Fri, 3 Oct 2014 07:09:00 EST Secret to Successful Weightloss! http://www.sparkpeople.com/secrets.asp?tip=42790_secret_to_successful_weightloss What is my secret to successful weight loss? Setting goals and keeping them visible at all times. Tracking my food, drinking plenty of water and exercise. Making sure I get at least 30 minutes a day! I get lots more because I play the Wii Tennis Game and other challenging games. Anything to keep me moving! I march in place during commercials, I march when I'm waiting in line. Any movement is good movement! Fri, 26 Sep 2014 15:23:00 EST starting to loose the weight http://www.sparkpeople.com/secrets.asp?tip=42789_starting_to_loose_the_weight My only secret is that my husband is doing is gym with me, so his mental help is big for me. So we do 45 minutes 5 times a week, him on his stationary bike and me on my treadmill and watching our favorite programs. Thu, 25 Sep 2014 20:36:00 EST Be Inefficient http://www.sparkpeople.com/secrets.asp?tip=42788_be_inefficient I know you've heard it, but it really pays off. Be INefficient doing your chores and shopping, etc.Instead of multi-tasking I break every activity possible into small bits--the amount of extra steps, lifting, bending, reaching, etc. adds up. Wed, 24 Sep 2014 14:02:00 EST Exercises to do while standing http://www.sparkpeople.com/secrets.asp?tip=42787_exercises_to_do_while_standing For me when I find myself standing in line or standing around I tend to do a few exercises to pass the time and tighten up my legs. If standing in line somewhere I tend to do different types of calf raises, whether its legs together calf raises or feet apart calf raises. I also do squats or lunges. Just a few things to tighten up my leg muscles while standing in place. Wed, 24 Sep 2014 13:31:00 EST Zumba Gold with a hilarious 60 yr old instructor http://www.sparkpeople.com/secrets.asp?tip=42785_zumba_gold_with_a_hilarious_60_yr_old_instructor Peggy in Santa Barbara is the greatest instructor! I could hardly dance because I was laughing so hard. It was the beginning of my new road to physical fitness! Fri, 19 Sep 2014 14:14:00 EST Fitbit Trainer http://www.sparkpeople.com/secrets.asp?tip=42784_fitbit_trainer I subscribed to the Fitbit Trainer, and it allows me to see the impact of the intensity of my exercise. My long dog walks don't burn many calories, but take a lot of time. When I have a specific CICO goal, Fitbit reads SP's Nutrition information and shows the gap. That prompted me to incorporate some intense exercise each day to make sure my exercise was paying off. Thu, 18 Sep 2014 22:41:00 EST Fitbit Motivation http://www.sparkpeople.com/secrets.asp?tip=42783_fitbit_motivation I am retired,diisabled (wheelchair-bound) and 69 yrs old. For my birthday in March, my daughter gave me a Fitbit. At first i was tracking less than 100 steps a day. After recovering from the shock, i am now tracking 1500 to 2500 steps a day and once in a while close to 3000. It has been a great motivator for me--and i will make it to 10000 steps per day. Wed, 17 Sep 2014 23:39:00 EST