SparkPeople Motivation Secrets Learn some of the secrets of success for Motivation from SparkPeople members. SparkPeople Motivation Secrets Self-talk Be aware of your thoughts. Are they helping you with your goals, or are they sabotaging your efforts. You have to be your own best friend...treat yourself as kindly as you would a loved, trusted friend. Build yourself up. Don't waste your time beating yourself up. Tue, 3 Nov 2015 19:05:00 EST Try something new I have a lot of wt to lose and I have made it a goal to try something new when I reach a small goal. I set a goal of losing 10lbs a month and when I reach it, I splurge a little, such as trying "paint and sips" at the local winery, traveling to an out of the way fall festival, just tying something new with my twin 15 yr old boys. I have found I really like trying something new or going some place I haven't been . I may even sign up for a local class. <em>521</em> Tue, 15 Sep 2015 12:25:00 EST I'm Hungry Hot abs don't feel hunger as much. Sat, 25 Jul 2015 10:11:00 EST not keeping the clothes not keeping clothes for when they fit again; only keeping clothes that make me feel good Wed, 22 Jul 2015 12:00:00 EST Confucius knows best... "It does not matter how slowly you go, as long as you don't stop."<br><br>---Confucius-- <em>381</em> <br> Wed, 17 Jun 2015 11:43:00 EST TRY NEW THINGS Try a new spice or a new fruit. It makes things more interesting. Fri, 5 Jun 2015 05:14:00 EST The Motivation Jar Every time you are done a workout, write what was so great about it on a small piece of paper (e.g. "I felt strong when I ran today"). Then fold the paper and add it to your motivation jar. When you are feeling less motivated, you can reach in and read a few papers to get you pumped up to workout again. Sat, 24 Jan 2015 16:54:00 EST Changing direction, changing mindset Sprarkcoach taught me the value of staying with it, and to take time to refresh how each day went. Tracking food choices and staying in balance. Also mixing up my exercise even if it is only 5 or 10 minutes at a time. Wed, 21 Jan 2015 19:03:00 EST Keep Moving! I like to keep moving. I put some running music on my computer and keep going! If I'm sitting, I'm doing chair exercises, but I don't sit for long and will end up marching in place to the beat of the music! It must be working as I'm down over 30 pounds since July 20th! <em>320</em> Mon, 20 Oct 2014 12:42:00 EST Use your phone's password to keep yourself motivated. I'm going to Vegas next May and have set realistic goals regarding my weight loss with that in mind, but I'm notoriously bad about following through with things. To keep me motivated, I changed the passcode on my phone to a phrase so that every time I use my phone I'm reminded about what I'm working towards . Thu, 16 Oct 2014 11:10:00 EST Training my brain to think like a thin person I follow SP & Judith Beck's (Ph.D) book called "The Beck Diet Solution". She builds a mental strategy that works for me. She outlines responses we might make to her strategies and provides the healthy mental responses to counter our resistance. It's at the library and it's working for me. Cravings have vanished. I've talked myself through difficult eating challenges by using her techniques. I think it's great. Sun, 5 Oct 2014 01:33:00 EST Never Give Up Never give up on losing weight just because of the time it'll take to accomplish it. <br><br>The time will pass anyway. Wed, 24 Sep 2014 11:00:00 EST Start the day off with a BANG! Instead of the vile annyoying sound of the alarm clock buzzer , I set my ring tone to my favorite song and use that as my wake up call :) Shake my booty all the way to my morning :) Sat, 6 Sep 2014 18:42:00 EST Be a mentor If it's not enough doing it for yourself, do it for someone else! I want to be successful as a mentor to my little sister. This is to improve both of us! Tue, 26 Aug 2014 15:22:00 EST Just do your best! Don't try... Just do. Whatever you are doing give it your best!! Sat, 23 Aug 2014 22:21:00 EST Reminding Yourself of Why You're Doing This We all mess up, but we can limit our mistakes if we remind ourselves of why we're doing this. I find it helpful to post my goals in places that I will see them constantly. For example, I have them set in a really pretty frame on my computer desk, I laminated them and use it as a bookmark, and I even have them written down on an index card that I carry in my wallet. It makes it a lot harder to spend money on junk food when I open my wallet to pay and see my goals staring me right back in the f... Wed, 20 Aug 2014 11:28:00 EST My Cheerleader I don't always want to make good food choices or exercise so it helps have to have someone to share my day with...the good and the bad. Someone who knows my dreams and goals and celebrates all my successes with great joy. A cheerleader. My daughter is my cheerleader. She is always up for a walk or activity and encourages me to reach my goals. My grandsons are also fantastic cheerleaders and excited to walk to the park or go for a bike ride. Hip Hip Hooray for CHEERLEADERS! Tue, 19 Aug 2014 12:08:00 EST How to Set Indestructible Goals I always have a hard time setting goals. I always start off strong and then a few days later, I've fallen off the wagon. A trick that I've learned is to settle on your top goals that you have for THIS year and then write them down in specific terms. Don't just write down, "Exercise daily". Instead, write down, "Walk 1 mile a day" or "Complete work-out video 3 times a week". Mon, 18 Aug 2014 20:37:00 EST Stickers. Everytime I work out I put a sticker on my calendar. I put the calendar where others can see it. It helps me see how many times I have worked out in a week or month. Plus if there isn't a sticker by Wednesday, I will get exercising. So I can get that sticker. Fri, 15 Aug 2014 20:28:00 EST Find a Challenge! Find a challenge team to join. Being on a team helps keep you motivated. After all, you are not in it for just yourself, but for an entire team! Thu, 7 Aug 2014 09:27:00 EST Cravings I have tested it several times : if I tell myself " want to eat just one thing" in the afternoon, I always overeat ! So, now, I know that when I have this "permissive thought", I must say "no" !! Thu, 7 Aug 2014 02:54:00 EST A Rewarding Week Instead of giving myself a (non-edible) reward for pounds lost, I give myself a reward for every week of healthy habits. This helps me stay motivated going week by week, and knowing that if I keep up a healthy lifestyle, the pounds will follow. Sun, 3 Aug 2014 00:27:00 EST 10-Week Toe Challenge I am a very visual person and it helps me when I can see my progress. It can be discouraging if I don't see the scale move or my body change! Instead of using a traditional calendar to mark off my weeks of healthy eating and exercise, I paint my toenails. One toenail gorgeously decked out for every week of healthy habits. In ten weeks, my body has changed and I can start again! (Or reward myself with a full pedicure!)<br> <em>363</em> Sun, 3 Aug 2014 00:15:00 EST DETERMINATION: Preventing Diabetes! I do not have it yet....but indicators tell me that I will if I do not do something NOW!!! I am determined to Win against is all in my OWN hands! <em>252</em> Fri, 1 Aug 2014 08:32:00 EST I would stare up someone who can motivate me. Weight loss is like love.. You can go on with someone. But it is not easy. It is like a rose that can thorn you with it thorns. There are failures and of course a success will also be there. I will be moving on in the day if I will stare someone who did motivate me to be fit and healthy. That someone is my son. <br> Fri, 25 Jul 2014 21:45:00 EST 4 Sticks of Butter = 1 lb. ! You may have only lost one pound or perhaps even 1/2 a pound but when you think of it visually - 4 Sticks of Butter = 1 lb. Well, for one, that keeps me going !! Think about what it looks like or holding 4 sticks or squishing it in your hands. 4 sticks are a lot, now kiss them goodbye! Sat, 19 Jul 2014 15:36:00 EST Track it!!! Ordering, then receiving, setting up and wearing my SparkTracker this past month has really motivated me to walk when I may otherwise have talked myself right out of it!! Such a great little companion! :D Wed, 16 Jul 2014 03:16:00 EST talk myself out of unhealty foods If i am going to a fast food restaurant, i usually say to myself, Do you realy want that. Then i will go a different way as not to drive to the place. Then i congratulate myself when i do not get that item. Wed, 9 Jul 2014 12:04:00 EST One size larger I have a pair of pants one size larger than my current size so I'll now how it feels to have loose clothing - then I can imagine better what it will feel like to be at my goal size. <em>346</em> Tue, 1 Jul 2014 20:06:00 EST Give yourself a Goodie Every time you succeed in doing something you struggle with doing (EX. exercising, drinking daily quota of water, avoiding fattening foods) give yourself a Spark Goodie and send a message telling yourself how proud you are of your accomplishment. Tue, 1 Jul 2014 15:16:00 EST Daily Routine EVERY DAY, except Sunday (that is my rest day),I get up, exercise (in my case walk) for at least 30 minutes, Eat breakfast, and Spark. I exercise (walk) again in the afternoon. Wed, 25 Jun 2014 11:22:00 EST The Biggest Loser Challenge SA I Created a group page for my friends and anyone else who wants to join. we will keep one another motivated, memebers can post anything related to healthy on the facebook page. feel free to join.<br>go to your facebook page and go to your search bar on your page and type The Biggest Loser Challenge SA. Mon, 23 Jun 2014 09:34:00 EST My Secret GOD <em>250</em> Thu, 19 Jun 2014 12:01:00 EST I keep a notebook of things that motivate me and add at least one thing to it daily. Some pages are collages of pictures I like. Another page has inspirational quotes. I keep a gratitude list and add things I'm thankful for often. I also keep my bucket list in the notebook. There are lots of journaling activities I have done in the notebook as well. I doesn't matter what it is really; if it motivates or inspires me, it goes in the notebook. There is something about a paper journal that makes me feel good. Wed, 18 Jun 2014 11:40:00 EST Chose your HARD My granddaughter posted this on her facebook. It is from skinny confidential.<br>Losing weight is hard<br>Maintaining weight is hard<br>Being overweight is hard<br>CHOSE YOUR HARD Sat, 7 Jun 2014 11:42:00 EST You must renew your motivation daily This quote from Zig Ziglar really spoke to me: “People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." If you find your motivation waning, that's normal. You have to get yourself pumped up to succeed every day, just like in other areas of your life. I find that checking my goal board daily really helps. Wed, 4 Jun 2014 16:31:00 EST staying motivated Challenging myself to login everyday help keep me motivated. Sun, 1 Jun 2014 22:05:00 EST Be kind Remember that Rome was not built in a day and neither will our ideal bodies. As we journey towards our goals we need to remember to be kind to ourselves. Every choice is just a little step closer to our achievement. Sun, 1 Jun 2014 07:41:00 EST Using my online Blog/Journal I have found that on a day, when I a not feeling motivated, or am feeling a bit down., if I begin to write down how I am feeling, or what is bothering me, then I begin to think of the good things and writing about them, I begin to feel "sparked". I want to get up and get going. Write in your blog when things are good, so you can look back on them. But journal when you struggle also. It is all motivating! Mon, 26 May 2014 10:07:00 EST Just say "Stop!" I use this technique when I begin to snack on stuff that's not in my eating plan for the day. Before it gets out of hand, I say "stop" to myself. I don't know why this does the trick. Wed, 21 May 2014 12:49:00 EST Humor yourself and others I find that when I'm in a slump --- my funny bone is the best thing to exercise for me. I seem to be able to pull myself up with I make others laugh and make myself laugh! Tue, 20 May 2014 15:58:00 EST Don't allow the scale to control you! The scale doesn't control you. You control yourself. It's ALL in the decisions you make and the direction you take. <em>192</em> <br> Mon, 19 May 2014 18:13:00 EST My maintenance mindfulness mnemonic (tracking weight reminder) Then if I gained weight, I put a rubber band on my left wrist (no, not to snap myself) <br>If I lost weight, I take a rubber band off my left wrist <br>If I am the same, I do nothing. Wed, 14 May 2014 21:14:00 EST Success Shower Tell yourself you only deserve to shower if you have sweat. If you value your personal hygiene you will sweat! Sun, 11 May 2014 18:23:00 EST My secriet to sucess My activity tracker alerts me when I have haven't moved for a while during the day Fri, 2 May 2014 20:43:00 EST Mindful Clock Free to download from the internet and it tolls hourly to remind you to be aware of the moment and get up and move! Thu, 24 Apr 2014 14:26:00 EST Don't weigh yourself after a sinful day! Weighing yourself right after having a bad day will not reflect your true weight! So this might get you down without a good reason. Just get back on track and weigh yourself then! <em>211</em> Tue, 15 Apr 2014 09:27:00 EST How important is it? If something is important to you, you will find a way to succeed. If it's not, you will find an excuse to not do it. Mon, 7 Apr 2014 21:44:00 EST A Beginners' affirmation Want to use affirmations but have no idea where to start. This one is ideal, covers everything, and will open you up to more from the Universe. Learn and repeat...<br><br>"I am willing to change,<br>I am willing to release the need to avoid change,<br>It is easy to change,<br>It is safe to change,<br>I accept this change now". Mon, 7 Apr 2014 07:57:00 EST JUST DO IT !! I AM RETIRED AND THE ONLY WAY FOR <em>26</em> ATTACK IS TO GET OFF YOURN TUSH AND START <em>216</em> THOSE CALORIES Sun, 6 Apr 2014 03:15:00 EST I Have Determination To Succeed Determination is the key to Motivation and I have the determination to succeed. I feel that we all have the determination and motivation to reach our goals. I hope that I can spark people like me to reach for their dream of becoming successful in losing weight. <em>381</em> Sat, 5 Apr 2014 00:04:00 EST dont sweat the small stuff you got this stop worry about what really doesnt matter the only time you should be sweating is when you are working out Wed, 2 Apr 2014 19:06:00 EST Reading or Watching the News When Exercising When I think about skipping my gym workout on the way home from work (thinking "I'm too tired"), I convince myself to go anyway by telling myself I will just "read my kindle" or watch the news at the gym, and workout on the treadmill or stair stepper. If I have these distractions, the time goes by quicker, and I often end up staying a little longer, just to finish the chapter or the show. Sat, 29 Mar 2014 22:26:00 EST adopted daughter she motivates me to know I am worth working on my self and my older sister too. I need encouragement . Fri, 28 Mar 2014 11:11:00 EST How to overcome a bad day of eating. Just think about what you CAN do not what you CANT change.<br><br> <em>306</em> Thu, 27 Mar 2014 21:36:00 EST Celebrate Recovery CR has opened my eyes, mind and heart. Having a family of people in similar situations to my own not only makes us all able to relate to one another but accountable for one another as well. And receiving milestone chips is tangible reinforcement that with each new moment, I am making healthy choices for my body and soul! Sun, 23 Mar 2014 10:04:00 EST Keep It Simple Staying motivated for me means lightening up in as many areas of my life as I can. If I take it all too seriously, most especially myself, I become overwhelmed and my resolve to lose weight falls away. And laughter is a life saver. <em>30</em> Tue, 11 Mar 2014 20:26:00 EST Resentment transformed into motivation In my previous job, I was in a physical and motivational rut. With high responsibility and supervisory duties, I felt trapped at my desk, not even taking lunch. I resented how others seemed to leave so easily, especially the smokers who would go for their breaks. I realized that resentment only hurt me inside. I chose to start a "stair break" for 5 minutes to take the 5-level flight of stairs once. I struggled but eventually built up to taking them 5 times in 10 minutes, and felt like a winne... Tue, 4 Mar 2014 13:32:00 EST Inspiration Collage I made a collage of encouraging quotes and photos of places I have been active in the past - kayaking and backpacking. It also includes photos of places I want to hike, canoe, and wildlife I want to see. Currently, there are 8 quotes and 25 photos taped to my closet doors. I have added pictures to my profile to give you an idea of the layout. Mon, 3 Mar 2014 20:01:00 EST 80's music for the workout I always listen to 80's music when working out, it's usually upbeat and high energy, then you get the random "cool down" song thrown in. Keeps me going. 80's is definitively the only decade with motivational music. Sun, 2 Mar 2014 14:13:00 EST Nobody Like a Buddy! <em>361</em> Whenever motivation is low or whenever you get in a rut...Having someone to go through the "pain" and the process with you makes getting up for the task at hand that much easier and enjoyable. I have yet to see the buddy system fail. Tue, 25 Feb 2014 11:25:00 EST Healthy Snacks I keep healthy snacks on hand at all times. In my desk, in my purse and in my lunch bag. I like variety so I look for snacks 110 calories or less that are filling. Pudding snack packs, fruit cups, string cheese and nuts. And drink lots of water <em>4</em> Mon, 24 Feb 2014 22:26:00 EST Mirror Mirror I work at a desk and I keep a mirror hanging in front of my desk or on my desk so that I can quickly and easily see my reflection. This helps so much when I want to go chow down! I see how far I have come and I see how far I still have to go! It is a win win scenario! Thu, 20 Feb 2014 05:23:00 EST Ignoring Urges Given that repeated practice obeying my urges is how I created the problem, repeated practice ignoring my urges is how I will change it! <br><br>For free e-book on the concept click on title "Ignoring Urges" to oopy link. Or Visit my sparkpage for link. Tue, 11 Feb 2014 04:36:00 EST Picture TIME! I take pictures of my progress on a weekly basis. Sometimes looking back on my photos is just what I need to keep moving in the right direction! <em>30</em> Mon, 10 Feb 2014 18:13:00 EST Don't let a Re-lapse turn into a Col-lapse Realizing that mistakes are a part of this journey, not the end of it, has made a huge difference in how I view those bumps in the road. One step away doesn't doom me if I acknowledge the step and move back towards my goal. Tue, 4 Feb 2014 18:51:00 EST SHEER WILLPOWER When seeking motivation to achieve a goal - say a dietary goal or a weight loss goal - I place the goal within grasp. I don't create a goal for myself that is too difficult and I don't put it too far out in the future. Loosing 5 to 7 lbs is a good goal and two weeks is not too far out there, I set the goal and then pursue it doggedly. When that goal is reached I can set another. For me, short bursts of energy is the key. Thu, 30 Jan 2014 18:38:00 EST Refrigerator sign Each month I create a sign that I put on the front of my refrigerator. I use inspirational quotes which I have cut out over the years and put in a scrapbook. A current one I used is: No matter how long it takes, persist. No matter how discouraged you may get, persevere. No matter how much you want to quit, don’t give up. Sat, 25 Jan 2014 16:25:00 EST PIctures I keep a picture of me at the weight I want to be on the refrigerator and in my bathroom. Sexy and cute. I won't be as young again, but I can be healthy. Fri, 24 Jan 2014 21:04:00 EST Celebrate You ! Treat yourself to celebrate Fri, 24 Jan 2014 18:23:00 EST Spark every day Every day I spend time entering my food and my exercise. I also write a short blog. <br>This discipline has helped me to be accountable to myself and my Spark Friends Thu, 23 Jan 2014 10:34:00 EST Point, Counterpoint! Argue yourself to a new, healthy life. When I feed myself excuses: I don't want to exercise today. I'm too tired, for example... I immediately counter with the opposite argument: Yes, I'm tired, but so what? Exercise will give me energy and stamina. Or if I'm eyeballing a piece of cake I think...It will taste delicious, but oh, the sugar and calories! Is the guilt worth it? Fresh fruit isn't as tasty, but it will help make you healthy. (Please see accompanying note.)<br>So make a case for yourself. Fight for your health, you're wo... Wed, 22 Jan 2014 21:25:00 EST Point, Counterpoint! Argue yourself to a new, healthy life. When I feed myself excuses: I don't want to exercise today. I'm too tired, for example... I immediately counter with the opposite argument: Yes, I'm tired, but so what? Exercise will give me energy and stamina. Or if I'm eyeballing a piece of cake I think...It will taste delicious, but oh, the sugar and calories! Is the guilt worth it? Fresh fruit isn't as tasty, but it will help make you healthy. (Please see accompanying note.)<br>So make a case for yourself. Fight for your health, you're wo... Wed, 22 Jan 2014 21:24:00 EST Build your program based on your worst days Most of us get so motivated starting a new program that we are sure we can exercise 30 mins a day, cook more, track food, and well, just stay motivated forever. Usually not so. Imagine you on your worst day - you only got 4 hours of sleep, worked a 12 hour shift, 1 kid missed the bus and the other left her homework at school, your husband ate the last remaining fruit in the fridge. Plan your program for days like this - what can, what will, you do? Read on for what I do... Mon, 20 Jan 2014 23:34:00 EST Be Your Own Super Hero Two Times a Day For Two Minutes Stand with your hands on your hips for Two Minutes (think Wonder Woman Pose) <br><br>Or stand with your hands raised above your head for two minutes (think arms raised in victory after winning a race)<br><br>These simple poses will increase your testosterone and decrease your cortisol, hormones which impact energy and weight loss.<br><br>Want more info? Google "Amy Cuddy TED Talk" and watch. The best part comes in the last 5 minutes-hang in there. <br><br>Be your OWN Super Hero for 2 min. 2 ... Sun, 19 Jan 2014 19:23:00 EST Goal Board I keep my Goal Board on my iPad visible and 'running' while exercising at home. Sun, 12 Jan 2014 18:26:00 EST Pause to give thanks Before I choose to take a bite, my goal is to pause and give thanks to God for my food. That usually gives my brain time to think about whether the food I am about to eat is in alignment with my weight loss goals. <em>41</em> Sat, 11 Jan 2014 11:10:00 EST Never give up! Every time you are down, get back up and don't give up. Always remember that you are worth it and you deserve it. Don't let mistakes get you down because everyone makes them but it how you deal with them that shows what kind of person you are! Thu, 9 Jan 2014 21:21:00 EST Talk to yourself OUT LOUD!! If i am thinking that i really want that <em>473</em> and my brain is fighting back and forth with myself, i just say out loud "No Teresa, you don't need or want that!" and then saying it out loud helps motivate me to walk away!! =) Does that make me crazy?! <em>334</em> Fri, 3 Jan 2014 11:36:00 EST Make a graph Whether it's on paper or on the computer I've found it's the best motivator ever. First in one colour draw a line from your weight to your goal weight. In a different colour plot your weight every week. You can either track highs and lows or only track when you have lost weight - it's up to you, but it is so nice to see that line going down steadily! Thu, 2 Jan 2014 15:46:00 EST Set Small Goals I set myself a goal of 2 pounds per week. I made a graph to show where I would be each week if I lost 2 pounds. then I logged my weight each day and put it on my graph. Usually I am below the 2 <em>9</em> pound loss line and even if I gain a bit I still stay below the line. This helps me cope with those small gains as my 2 pound line shows me the big picture. Tue, 31 Dec 2013 13:35:00 EST Listening to others Listen to others, keep an open mind. <br> Those that sound<br>good/inspiring to u, <br> take action.<br> Keep it simple , sweetie/stupid<br> KISS, <em>58</em> Tue, 31 Dec 2013 06:20:00 EST Believe Believe in yourself! Fri, 27 Dec 2013 20:36:00 EST Starting New Year Resolutions Early I find that starting New Year Resolutions a few days early makes it easier to stick with them. Knowing that you have already started removes some of the pressure from the "D" Day of January 1st, plus you have already proved to yourself that you could stick with healthy habits for a few days. <br>So today, December 26th, is the first day of my 2014 New Year Resolutions! Not only will I eat healthy, exercise, spark... but also I will write down all of the other resolutions and the "2014 Plan".<... Thu, 26 Dec 2013 13:46:00 EST SparkPeople Radio I subscribe to SP Radio podcasts and listen to it on my way to work. This helps me to stay motivated to get up from my desk occasionally and take a walk and say no to the donuts and candy that always makes its way into the office. Thu, 26 Dec 2013 11:06:00 EST Be a Leader I love company and I think it is great for me to verbalize my commitment to something so I like to take my "thing" and make it public. For example, today I shared infused water "Because I know I have to drink 8 glasses a day but is hard to stay focused but this pitcher makes it easy and it's delicious!" WooHoo everyone is drinking their water and talking about it. Next? Tue, 17 Dec 2013 04:34:00 EST Shark cage! When I get back to 144 pounds (which I haven't not seen in many years), I am boarding a plane to Cape Town, South Africa, slipping into a small wetsuit and going down in a shark cage to see Great Whites. I just wish I was at 144 right now! Sun, 15 Dec 2013 08:18:00 EST Move more and eat healthy In the way to move more in my every day life,i tend to jog in the room while i'm doing the laundry,and when i wash dishes i just walk in place . Wed, 11 Dec 2013 17:45:00 EST Seven Changes to Glee - Fearing + Loving<br>- Complaining + Appreciating<br>- Watching + Doing<br>- Judging + Accepting<br>- Talking + Listening<br>- Wondering + Feeling<br>- Wishing +Achieving<br> Tue, 10 Dec 2013 15:16:00 EST IAM Who He is in me, gives me motivation! <em>459</em> <br><br> Beloved, I wish above all things that you may…be in health (III Jn. 2). <br>Whosoever will let him come and take of the water of life freely (Rev. 22:17). <br><br> Tue, 10 Dec 2013 04:22:00 EST Let it Go Don't worry about what other people will think of your path. Take your own way to get there, and flaunt it with pride. If some arbitrary rule doesn't work for you, ignore it (within reason). Tue, 10 Dec 2013 00:03:00 EST Never give up! No matter how hard things get, never stop trying. Take a break if you have to, but keep coming back to you life goals. <br>Tell your friends and family about your goals. They will help you achieve them! Tue, 3 Dec 2013 11:42:00 EST Completly newby.... Just had my surgery(gadtric bypass) this past Tuesday at Stanford in California with Dr.Rivas, the team at the hospital stay was awesome, I jjust registered here because I am in need of support eventhough my hubby and family support me is not the same when you speak to people that have being on my same situation, any comments and words are welcome..thanks. <em>524</em> Sun, 24 Nov 2013 01:15:00 EST This too shall pass Whenever I am faced with a hard decision or something is weighing heavy on me and I want to give up, I just focus on this passage "This Too Shall Pass" and know that what I am facing isn't permanent and it will pass. Thu, 21 Nov 2013 16:52:00 EST Revitalize your Journey... Frequently! We can feel we've 'lost motivation' when the real issue is that we don't like what we are doing to reach a goal. <br>Sometimes we try for challenges too ambitious. <br>Sometimes we outgrow our methods & goals. <br>The motive is ok; but the method needs tweaking! So: <br>Assess goals and methods on occasion.<br>Changing what we are doing can spark our fire! <br>Motivation stagnates when we don't keep methods interesting and challenging to our current level.... <br><br> Mon, 18 Nov 2013 14:40:00 EST Love the fabulous feeling of healthy! There are two feelings that I have loved for many years: <br>1. The feeling of sweets in my mouth, and that satiated full feeling after a tasty meal. <br>2. the peaceful feeling that I have after a good run, or when I am on top of a beautiful mountain. <br>I have taught myself to pass up #1 whenever possible. I save that satiated feeling for special times with friends and family. Even then, I hold myself in check. I know that overeating is a weakness of mine. Thu, 14 Nov 2013 05:51:00 EST Non-Food Rewards I've been using SparkGoodies as non-food rewards for non-scale AND scale victories. I usually pick out a gold star and list why I'm giving it to myself in the comment section. This keeps me from rewarding myself with food! Tue, 12 Nov 2013 12:07:00 EST Set small goals I set small goals to meet. Instead of setting my goal @ 75 pounds, I choose 10 to 20 pounds depending on how I am feeling at the time. Don't overwhelm yourself. Mon, 11 Nov 2013 20:57:00 EST Having an Accountability Partner Who Understands Finding a friend who has similar goals and has gone through the same journey that you have. My best friend Tracey is my accountability partner. We text and email anytime we need that extra support to keep going. We are about the same height and have both battled our weight for most of our lives. We face similar challenges and see each other through. This is especially helpful to battle emotional eating and food addiction. Sat, 9 Nov 2013 12:19:00 EST Never, Ever, Ever, Ever give up!!! As all Sparkies should remember to never give up!! I have been a member for a fair few years and even though i fell away for a while, forgot about Sparks People, forgot about how to live!!<br><br>SparksPeople have taught me to NEVER EVER give in!! So here i am, yet again trying to get back into Sparkies because SparksPeople taught me to NEVER give up!!! Fri, 8 Nov 2013 19:08:00 EST Refresh your Mindset I think that it helps to get into the habit of reading motivational quotes and stories daily, almost as integral as exercise and eating right, because it keeps your mind in the right place. It helps to reach for those thoughts when you feel down, and It reminds me of the quote: "If you feel like quitting, remind yourself why you started." Mon, 4 Nov 2013 13:05:00 EST Setting a "before" as your phone background I have a motivation picture set as the background on my desktop, but I try to spend more time away from my computer since I have a desk job. Setting a transformation picture as my background helps remind me why I need to make healthier choices and push through the exercises. Sat, 2 Nov 2013 05:43:00 EST A message to those stuck, absolutely stuck You don't have to sit on that couch or lay in bed beneath the covers. You don't have to go to the kitchen and graze for comfort or to hide behind. You *don't*. You have the power within you to take a stand. It's scary, it's definitely an uphill process, DONT be afraid to let go of the things that GOT YOU here (struggling with weight, most likely a lot of health issues). DONT be afraid and DONT put it off. if YOU want to feel better about yourself, then DO something about it RIGHT now. Thu, 31 Oct 2013 08:33:00 EST Weights in your head Friends I used to be weight freak and trained with heavy weights. These days I don't use any weights and results are tremendous. I use 2.25 lit soda bottles and visual the weight in my head and push, pull and lift as if it is 100 pounds. Results are great and I sggest you should try this way. it really helped me should help you too. Thu, 31 Oct 2013 03:21:00 EST Wait it out Last night, after a nice fulfilling dinner, I had a tremendous urge to eat something sweet. <br>I knew I would go over the calories if I did, I didn't really need to eat more, I wasn't hungry, it was late in the evening and there was no need to stuff myself with more food... <br>I decided to wait it out. Drank <em>194</em> .I stayed busy cleaning up the kitchen, walked away, did other things around the house and after some time realized that I was no longer needing that sweet. The urge... Fri, 18 Oct 2013 16:54:00 EST Those valuable 10 minutes! On days that it feels unmotivated to exercise, promise yourself 10 minutes... <br>Say to yourself that I will go the gym (or outside) & exercise for 10 mins only. I dont have to do more than that. But most likely, after 10 mins, you will be charged up enough to continue. For we are already there and dont want to waste the visit and that time is enough to warm us up, cheer us up to want to continue. It is rare that people would leave but if they did it might truly mean that body/mind needed... Fri, 18 Oct 2013 16:20:00 EST It's not all about me Sometimes when I'm not feeling motivated, I just need to get out of my own head for awhile. I try to make time every day to go through my friend feed. I click the "I liked this" button and/or make comments to cheer my friends on when they have successes and show support when they are struggling. By taking the time to help other people on their journey, I have noticed it helps me get my head back in the game even when I'm not feeling motivated. Thu, 17 Oct 2013 15:33:00 EST Mix it Up I pick something <em>381</em> that is motivating for me at the moment. For example I might only let myself read a special book while working out on the stationary bike. When the book is done, I might set a new mini goal of sticking to 30 minutes of cardio 5 times a weeks for 3 weeks before I can get some cute new exercise pants. Mini goals help. Tue, 15 Oct 2013 19:11:00 EST Mix it Up I pick something <em>381</em> that is motivating for me at the moment. For example I might only let myself read a special book while working out on the stationary bike. When the book is done, I might set a new mini goal of sticking to 30 minutes of cardio 5 times a weeks for 3 weeks before I can get some cute new exercise pants. Mini goals help. Tue, 15 Oct 2013 19:09:00 EST magazines to keep motivated I leave health and fitness magazines lying around to remind me to exercise Tue, 15 Oct 2013 13:35:00 EST Stop Berating Yourself Remember that weight loss is a JOURNEY and no one is perfect. You WILL make mistakes. You WILL sometimes overeat. You WILL not work out. some days when you know you "should." That is all normal. And understandable. Don't berate yourself. Tell yourself, "OK I slipped. I won't do it again." Then mean it. That doesn't mean you starve and work out like a Marine. It means you return to your plan. When I believed these truths, I began to get healthy. And I started to learn how to stay that way! Mon, 14 Oct 2013 22:42:00 EST SERIOUSLY! The ONLY size you can't change is your shoe size. Sat, 12 Oct 2013 13:46:00 EST Counting Marbles I keep two jars on my kitchen window sill - one labelled "TO GO" and the other "LOST". The "to go" jar contains marbles with the number of kilos I have to go to reach my goal weight, and the other has marbles signifying the kilos I have lost. It is motivating to see one jar decrease as the other increases - and I see it everytime I go into the kitchen. Thu, 10 Oct 2013 21:43:00 EST Just do it! I don't ever let myself think about how I don't feel like going to my workout every night. If I really don't feel like working out I try to switch my thinking into auto pilot and convince myself I will feel better once I am done with the workout. To this day I haven't missed one workout because I didn't feel like it.<br>It works every time. JUST DO IT! <em>344</em> Thu, 10 Oct 2013 19:20:00 EST Write it down! Writing down what I eat, keeping a diary of how I feel and writing my goals for the week, the month, the year and re-reading them frequently to ensure I am on track is a great motivator! Wed, 9 Oct 2013 08:00:00 EST Prayer makes me feel empowered When I pray and ask God for strenght I know he will do it and I feel helped from a power higher then myself. I pray for others and I feel enriched that I did community service.God answers my prayers and I thank him when I receive it like Jesus told us to in the Bible. Mon, 7 Oct 2013 18:00:00 EST Joining a weight loss competition group I lost 200 pounds over 12 years ago, but then I got complacent and stopped trying to lose more. I still have another 75 pounds to lose so I joined a online weight loss support competition group and I have been able to stay the course and stay motivated for the last month and have lost 10 pounds :) Sat, 5 Oct 2013 01:20:00 EST A body in motion stays in is So True! No matter how much pain I am in, I know that the only thing that is going to help me feel better is to get up and move. As I am moaning and groaning as I move across the room, I make that special effort to do my stretches and warm up for that work out I know is going to make me feel much better inside and outside. Wed, 2 Oct 2013 16:34:00 EST healthier me Don't set and wish you was healthier. Get up and do something about it!!! Get moving!! Change the way you eat!! Just start! That's the first step!! No one can do it for you!! WE CAN DO THIS!!! PHIL 4:13 Tue, 1 Oct 2013 12:44:00 EST Once per week give yourself permission So I saw this a while back and it made perfect sense (not to mention it helped me fight cravings!). Basically, you keep on eating healthy. Every time you get a craving, write it down. Then one day per week you get to choose ONE of the things that you craved. Usually what happens is that by the time your off day rolls around, the craving is gone. Yet, if there is something I just MUST have for whatever reason I know I will get to have it at some point which kills the deprivation aspect of eati... Sat, 28 Sep 2013 22:36:00 EST Quit quitting Never give up! Take a break if you need one, but never quit. Thu, 26 Sep 2013 10:45:00 EST Walking in the am Walking in the am and getting at least half of my daily steps. I have a Fitbit one and my goal is 21k steps per day. That way I get a jump start to my day. Happy Stepping! Wed, 25 Sep 2013 19:58:00 EST My Loving Wife My wife is a beautiful, loving woman and I want to regain the years I shaved off my life stupidly in my teenage years to give them to her. Wed, 18 Sep 2013 09:36:00 EST Need motivation to workout? If you find you have a hard time finding the motivation to workout on your scheduled days or just at all try this! Buy a calender and put it up in your room or where you would like. Write you workout schedule on there, go do it, and when you come back put a smiley face showing how completing that workout made you feel. The next time you feel like skipping a work out look at the smiley face and it will remind you how good you felt after finishing it. And why skip something that makes you happy... Sun, 15 Sep 2013 01:12:00 EST Friendship I seem to lose when I have a friend I admire doing well in losing . It helps me believe if she can do it, so can I. It makes me feel light, happy, encouraging. Things do not motivate me, people do. I eat smaller portions, that seems the only tool I can do for any length of time. Sat, 14 Sep 2013 08:12:00 EST I just keep going I don't let the previous day's mistakes stop me from trying to do something healthy for myself each day. Thu, 12 Sep 2013 21:20:00 EST Being Flexible I know the importance of creating specific, measurable, time-limited goals. However, it is important to reevaluate the goals when they are not working well to give yourself a break when you do not meet them. For example, working full time &working on my masters, I realized that I did not have time to exercise 5 times a week but still made time for 3. Also, when I became busy with a paper and did not exercise, I did not give up but went back to exercising. It is important to be kind to yoursel... Wed, 11 Sep 2013 12:37:00 EST Becoming your Best it's not about overcoming obstacles other people put in front of you,more about overcoming obstacles placed in front of ourselves.It has nothing to do with the amount of times we win or lose. Neither does it have any relation to where we finish a race or whether we break any world records.It has everything to do with having a vision to dream,courage to recover from adversity,the determination never to be shifted from your goals, not by anyone, no matter how close that person may be. Sat, 7 Sep 2013 18:18:00 EST Craving Control I quit smoking a long time ago, and although I still have the desire, it is getting easier to say NO. That has lead me to the secret ... "Manage each craving one at a time". This applies to food as well. Let yourself know what giving in to your craving will mean for your plan, how it got you in this jam already, and what sacrifices you might need to make to compensate for a "quick fix". One craving at a time ... just say no. <em>36</em> Wed, 4 Sep 2013 19:29:00 EST A Goal with a "face" What works for me is having a goal with a "face" .. which means there is a powerful image that engages as many senses as possible.. so that when I'm challenged by a temptation to eat crap or not exercise, I can call upon the emotionally powerful image or "face" to keep my focus.. how do you know your goal has a "face"? when you really think of your goal, does it MOVE you? Does your heart beat faster? Do your eyes mist up? Give your goal a "face".. a plan and a deadline.. then talk about it... Fri, 30 Aug 2013 22:59:00 EST Accountability I have had a great supportive friend since march 2013 I text her everyday and let her know where I'm at mentally, physically, spiritually, emotionally. I come clean about my behaviors towards myself and towards others. I am getting honest, not living in guilt and shame, and overcoming! I also share small victories I may have overlooked. This is the single most important thing that has created the mental shift I need to reach my goals and have serenity in my day to day despite challenges and h... Fri, 30 Aug 2013 20:25:00 EST FOCUS on the journey, not the destination! Being healthy should be a journey, not a destination, strive to obtain it 24/7/365, don't stop trying to remain healthy once you reach that goal. A healthy lifestyle should LAST forever! Fri, 30 Aug 2013 14:07:00 EST love notes I write small love notes to myself that tell me I am worth the effort and how good I am doing. I then give them to my husband to hide discreetly throughout the house. I am always thrilled when I find one. Tue, 27 Aug 2013 18:24:00 EST Strenth Training Secret When I am strength training like using dumbbells I will tune out everything and look my self straight in the eye or at my new figure and this gives me motivation because I can see the determination in my eyes and when I look at the NEW me (Lost 80 pds!) it makes me want to work that much harder <em>362</em> Mon, 26 Aug 2013 03:46:00 EST Buy a piece of flattering clothing I know that the goals for weight loss for many people are to look better in their clothes and to have the opportunity to wear clothes they couldn't before. Still, I found that buying say, a new pair of jeans, that I think look good on me motivates me to stay on track. I picture how those awesome jeans will look even better once I lose weight and I stay on the wagon! Tue, 20 Aug 2013 11:48:00 EST Things that work for me Small plates-with kid size spoon. <br>Pictures taken by my husband of me before and at 1 month intervals.<br>Spark People sign on my fridge.<br>Smaller size hanging on bedroom door so have to go by several times a day.<br>SP up on computer all the time.<br> Sun, 18 Aug 2013 08:49:00 EST Reward yourself for exercising Establish a reward cycle when you start to exercise by showering with an extravagant shower gel that you ONLY use after exercise. I did this when starting out and I still love to stand in the shower basking in the wonderful aroma, exercise endorphins, and the feeling of virtue and nurturing from taking care of myself by exercise.<br>Add to the effect by smoothing on a matching body lotion and remember that feeling on into your day. Thu, 15 Aug 2013 15:00:00 EST Love yourself I wrote a blog recently that truly summarizes my new philosophy.<br><br>Be kinder to yourself than you would be to others! You are the only you that you have! Don't worry about the scale, but whether you made a plan and stuck to it. Did you do something good for you today! That is way more important than any number on a scale or blood pressure cuff! Keep your streaks and be proud of the little things you do!!!! <em>306</em> <em>104</em> Cheer yourself on!!! Mon, 12 Aug 2013 08:49:00 EST share your goals I find that sharing my weight loss goals has kept me motivated not to quit. I used to always keep my plan to myself and then I would just quit and it was no big deal. Now I have people cheering me on, my family, friends, co-workers, spark friends and I feel the need to accountable, I think this time my healthy life style changes will be forever! Sun, 11 Aug 2013 23:48:00 EST Show up Do 10 minutes exercise everyday - it will lead to more and give you a sense of accomplishment. Sun, 11 Aug 2013 22:24:00 EST Keep Your Goals Moving Forward Take time to review your medium- and short-range goals. Keep them fresh and exciting. If you're close to a goal weight, or you're tired of focusing on the scale, set an unusual or challenging fitness goal -- train for a 5K race, take up a new sport or activity (spinning, archery, bowling, skating), or see how many push ups you can do after a month of practice. Keep your non-food rewards interesting and relevant to the season and your current interests. Challenge yourself and reward yourse... Sun, 11 Aug 2013 21:43:00 EST Stress To relief some stress I taking some extra time to spend with my Lord. Read some scriptures, listen to a gospel song, take a walk and talk to my Lord, put on a gospel song and dance for my Lord. Spending time with Him take my focus off the stress and reminds me He is in controle. Wed, 7 Aug 2013 14:18:00 EST Love yourself! Welcome August! My secret is love yourself and be your BFF. I follow the golden rule and I start with loving me. The rest follows. I am able to unconditional love others because I start with me! How do you love yourself? Be kind, respectful, trust and believe you can do anything once you set your mind. Thu, 1 Aug 2013 06:03:00 EST Get cheerful if you're resisting exercise If exercise has yet to become second nature or something to look forward to, do or watch or think about things that make you laugh. Getting started on the workout will be the perfect follow-up. Mon, 29 Jul 2013 21:25:00 EST Make a plan for 2 months... Make a plan that you will follow for 2 months, including exercise and cardio. Stick to it! When you see the results that 2 months has given you - you will want to keep going! It took me 2 months to actually see the difference in my body and feel it! Now I can't imagine not continuing! <em>224</em> Sun, 28 Jul 2013 09:12:00 EST Feeling unmotivated? If you have gotten Goodes in the past, the majority of mine given to me was because I motivated someone!<br>Go back and read through some of the notes. Your inspiration will flow right back in you and your motivation will skyrocket! <em>104</em> Wed, 24 Jul 2013 15:07:00 EST Visual Secret Tactic Leaving a workout dvd by the TV....leaving the pedometer on a napkin at the table....Sneakers right by the bed so spotted first thing with clean socks inside=good to go.....and for now leaving a water bottle on the counter near the coffee pot...and logging in to SparkPeople......are some Visual Reminders/Motivations tactics secrets that have been working. Tue, 16 Jul 2013 23:30:00 EST Music Music is life. There is no better motivator. <em>335</em> Fri, 12 Jul 2013 10:03:00 EST Making food very flavorful I cook with lots of spices (not hot sauce, but rather cumin, garlic, curry, cinnamon...). Bland food makes me feel deprived. Wed, 10 Jul 2013 21:20:00 EST Do it anyway and be flexible about plans When I don't feel like doing something, I do it anyway. I figure it won't get done any other way. <em>224</em> When you do finally get it done, you can feel proud. Tue, 9 Jul 2013 15:36:00 EST Listen to Spark Radio I have gotten so much out of listening to Spark Radio. The show is inspiring and informational. After listening to a program I'm geared up for the day! <em>252</em> Tue, 9 Jul 2013 10:10:00 EST Bits and Pieces: One Meal/ Bite at a Time <em>306</em> Sun, 7 Jul 2013 10:12:00 EST PROCRASTINATION? WHEN THAT INNER VOICE SAYS"-DO IT LATER-"I DO IT ANYWAY! Sat, 6 Jul 2013 10:15:00 EST Walk & Talk from afar Although my sister & I live hundreds of miles apart, we walk together three times a week. She texts me when she's ready to go on lunch break Mon., Wed. & Fri., and we talk on the phone while walking. Fri, 5 Jul 2013 07:11:00 EST Change Your Weight Loss Ticker to Match Smaller Goals~Break it Down. I used to get so frustrated looking at my wt. loss ticker. Went to a new Dr. last week. As we discussed my weight, he asked me what my Goal wt. is. I gave him a low number equaling -75 lbs. He gently said, why not just get from Obese into Overweight BMI for now. Then get from Overweight into Healthy. Then at that time determine Final Goal. Then Maintenance. I came home and changed my SP Wt. Loss Ticker to the first goal. Much less daunting. My 4-step Goal Plan is such a relief. Break it down. Wed, 3 Jul 2013 23:50:00 EST 30 days to a new habit w/ Post It Flags I put 30 of the tiny Post-It Flags on the wall by my front door to remind me to exercise. Every time I do, I take one down. Hopefully after 30-days a new, good habit will be in place. I have also put them on my monitor at work to get out and walk on my lunch break. Tue, 2 Jul 2013 12:03:00 EST The Dress For motivation, I think when we gain weight, it's like wearing a dress that's too large for a while. We may not like the look of it and we'd rather not wear it, but we can change the color and pattern. Then with perseverance and work, the dress gets smaller, inch by inch.<br><br>But that dress isn't really who we are inside, just the outer layer. We are all worthy of respect, love and encouragement, no matter how large it is, how long we wear it, or what it's made of, plain cotton or fine ... Tue, 2 Jul 2013 11:27:00 EST What do you really want - and why? A key to getting into a healthy mental & emotional weight loss state is understanding what you really want, and why. <br><br>My most successful clients are able to articulate WHY they want to lose the weight, and picture what it will be like when they get there:<br> - Play with kids<br> - Reduce Rx dependence<br> - Dress size <br> - Feel more attractive, etc.<br><br>Pounds are like money - people don't really want money, they want the things money can buy. So don't focus on the # of pounds! ... Mon, 1 Jul 2013 17:43:00 EST Dietbet this is a website where you bet that you will lose 4% of your weight in 28 days. There are ongoing and upcoming games constantly and you get to join the group with the betting amount of your choice.<br><br>Check it out and read comments and feedback.<br><br>Money talks to me so I decided that this was a good motivator for me. Sun, 30 Jun 2013 13:38:00 EST Spark Motivators download the spark motivational posters into a file in your photos, then have them display as your desktop images, rotating every 10 sec. That way you are constantly encouraged with images and quotes to stay the course!<br>You could also print them out and display on the fridge or exercise equipment... or anywhere else you need a boost! Sat, 29 Jun 2013 12:58:00 EST Motivation note I put a note from my daughter on the refrigerator so when I go to look for something to eat, I see it and it keeps me motivated. I want to have the energy to play with my kids more and make sure I enjoy every minute with them! <em>386</em> Fri, 28 Jun 2013 17:27:00 EST Exercise Anytime! I decided to plan what I want to exercise, but do it when I can. I have already done 30 minutes on my bike, just by taking 5 minutes here and there. This way it isn't a huge chunk of time at once, but I still work out the amount I want. Thu, 27 Jun 2013 16:54:00 EST WHO IS?? Who is counting on me to be healthy is what keeps me motivated. I want to be my healthiest for my little boy, not only so I can do things that are physically demanding but also so that he has a good example. <em>306</em> Thu, 27 Jun 2013 16:23:00 EST keeping in the swing. Realising that being healthy is not an option and getting a buzz from feeling better after each day on my plan. Thu, 27 Jun 2013 09:40:00 EST Stay Positive Sometimes its hard to keep your chin up when your facing a lifestyle change . For me I like to stay positive , even when life looks dim. I count my blessing at that point. Life can always be worse. I live by the saying that - " If everyone in the World threw their troubles in a pile for you to see - you would want yours back " So stay positive - The rough spot will pass !! LiL Racer Wed, 26 Jun 2013 08:39:00 EST I thought I had it all wrong!!! All these years, no matter where I shopped, or what I was shopping for, I had a list in my head, or a written grocery list, and my only objective was to get in and out as fast as possible. Nobody understood why I did that, but for me, it was self preservation, as I'm agoraphobic. Now after watch today's video on SparkCoach, I've been right all these years! What a boost it gave me to know that I've been on the right track all along!!! <em>224</em> Mon, 24 Jun 2013 18:24:00 EST It's not okay Realizing it's not okay to not feel okay. Sun, 23 Jun 2013 11:29:00 EST Instead of thinking about exercising - I just get up and do it! I know I have to exercise, so the minute it pops in my head I go and do it! I don't just sit and think about it! I know if I get started, I will want to keep on moving - and that's exactly what I do...keep on moving! Energy creates energy! Sat, 22 Jun 2013 22:34:00 EST Happy stickers calendar <em>248</em> I keep my calendar where I can easily see it and take my weight & measurements daily. I also put a sticker on it every time I exercise. You can tell at a glance how good you are doing. Sat, 22 Jun 2013 07:50:00 EST Blogs I may have already posted a secret like this, but it's worth repeating: every time you huddle with your team, pick a couple of blogs to read and respond to. Sat, 22 Jun 2013 07:22:00 EST Weekly Pics Take photos with the same outfit on a weekly basis. Seeing the progress is a major source of motivation! Thu, 20 Jun 2013 10:09:00 EST My "Goal" Dress is in my line of site I have a dress that I bought that I call my "goal" dress and I took a picture of it and it is my screen saver on my mobile phone! Mon, 17 Jun 2013 10:20:00 EST Stay on course If you motivation dwindles and you are making an excuse not to honor your exercise look up your wall of affirmations and if you have now do a quick websearch on how to stay motivated to exercise. You will surely feel better and ready to hit the road once you realise that others have gone through the same thing and persevered Mon, 17 Jun 2013 09:11:00 EST "dream body" photo I post pictures of celebrities ( that have my body type) on my screensaver at work. this helps me to stay motivated to go to the gym after work Thu, 13 Jun 2013 11:30:00 EST "Thin and Healthy" Picture I found a picture of myself in my early twenties when I was thin and healthy and put it on my bathroom mirror. Now every time I use the bathroom, I have my "goal or vision" in front of me. I'm getting closer and closer to that "body" every day with SP. <em>252</em> Wed, 12 Jun 2013 13:46:00 EST Posting My Current Status I've been posting a little poem or rhyme on my current status for each day that I stay a "Free Spirit" (by that I mean alcohol-free). I felt "Great on day number eight" and "Feeling Fine on day number nine". You get the idea. It's been motivating me to stay away from the beer and wine. Wed, 12 Jun 2013 13:39:00 EST swimsuit for motivation Every time you don't feel like working out, go swimsuit window shopping online. When I finally see the swimsuit I'd like to buy, I'm always pumped to get my workout done and stick to clean eating. Tue, 11 Jun 2013 16:39:00 EST Create a To-Do List Make a to-do list every day of everything you need to do (e.g. shopping, cooking, cleaning etc.). Try to be as detailed as possible to prevent cheating. Your day is not done until everything on your list is complete (if it's not done, then there has to be a really good reason and not "I'm too tired"). It's a great way to push through lethargy and organise your day (and feel proud of yourself for making it through the list). Don't forget to put your workout on your list. Mon, 10 Jun 2013 15:36:00 EST Granddaughter's weight loss My oldest granddaughter is 10 and she is morbidly obese. She started losing weight and eating more healthy by following the 'Red Light, Green Light, Eat Right" book. I want to help her by keeping her 'green light' foods available which helps me, too. Sat, 8 Jun 2013 15:24:00 EST Use the Blog! I am notorious for drowning my sorrows, anger, frustration, glee, elation, and pretty much every other emotion in a bag of potato chips, ice cream or donuts. The thing that has helped me to curb my emotional eating is venting on my SP blog. Usually after I vent it all gets out of my system and I feel a little better. Plus, my SparkFriends will usually comment and make me realize that cheesecake isn't going to make my horrible/wonderful/aggravating day better, it will just make me feel worse. Sat, 8 Jun 2013 10:04:00 EST make you a priority We all have so much to do everyday....take time ,make time for you! Thu, 6 Jun 2013 20:50:00 EST No More Feelings of Deprivation It's taken me YEARS to do what I am finally doing --- changing my lifestyle and not just dieting.<br><br>My secrets are: 1, realizing that I am not depriving myself when I eat smaller portions and strive for balanced, healthy meals because the foods I eat are DELICIOUS and 2, constant journaling to vent about the lapses and learn from them. Together, I am loving myself more.<br><br>I don't give up things I really want; I just don't have them every day. I'm also learning from my triggers.. Thu, 6 Jun 2013 17:08:00 EST GrandmaFranny Secret Get up early and get more in Thu, 6 Jun 2013 00:53:00 EST Music Turn the TV off and the music on. Can't sit still with upbeat music <em>335</em> Wed, 5 Jun 2013 16:01:00 EST I am worth it Since I am deaf, have vertigo and balance problems as well as all the signs of old age and no longer working , I need to reinforce my self esteem. I also need communication with others which I find by chatting with others through Spark People. <em>30</em> Tue, 4 Jun 2013 13:55:00 EST I take Criticism as Motivation Every time my husband, close family members or friends criticise my fat gain, I do not get disappointed; instead, their comment increases my willpower. I take it as a challenge and run 15 minutes extra on the treadmill. I have been able to increase my stamina and strength for the workouts this way. Sat, 1 Jun 2013 06:38:00 EST Screen Saver for Motivation I started saving my favorite motivational quotes from SP to the picture file on my computer so they will be part of my screen saver slideshow. When my screen saver pops up I get to see these great quotes mixed in with pictures of all the people I love. It really helps on those rough days when it would be so easy to run to Starbucks to get a 600 calorie coffee or pastry. It just reminds me what is really important. Thu, 30 May 2013 15:49:00 EST Don't give up, review your daily food and fluids On the days when I don't want to exercise. I review my diet to make sure I have eaten the right foods and had enough water. For myself I often find I don't want to exercise if I have not had sufficient fluids. Thu, 30 May 2013 09:47:00 EST Patriotic motivation So here is the link to hear my son Nicholas as he sang the National Anthem at the Cincinnati Reds Baseball game! We are over the moon proud of him! So perfect for memorial day & he made it all about those who gave the ultimate sacrifice! How can this not motivate us? I hope the link works! <br><br><br>y.<BR>jsp?content_id=27500435&<br>c_id=mlb <br> Tue, 28 May 2013 02:37:00 EST Focus Losing weight when I am very busy, stressed, or in the middle of a crisis does not work for me. I pick a time when I have the time and energy to focus every day without distractions - this is not easy for me or anyone else. This time I hope to keep it off - just retired a couple years ago so have more time now - more time to sit around and eat and gain weight, or time to focus on getting the weight off and improving my health. I chose the latter. Writing the food down every day is critical... Sat, 25 May 2013 19:08:00 EST Divide your goal in subgoals That's the thing which motivate me that I have divide my weight lose goal from 65 to 45kg in sub goal. for every week I have goal of losing 1 pound and i stay focus on that rather look at larger goal and become frustrated and keeps you motivated. Fri, 24 May 2013 16:33:00 EST Thumbs Up Yourself Stop and check yourself out in the mirror. Admire your progress. Then flash yourself a thumbs up. It'll make you grin and brighten up your day! Thu, 23 May 2013 19:27:00 EST Wishlist If you have a favorite activity (running, walking, cycling, Zumba, yoga, etc.), then there will be stuff you can buy that make the activity more enjoyable. Set yourself up an Amazon or other wishlist of fitness gear, clothing, and books, and on the comments list a goal, such as losing 10 pounds for a new technical shirt. When you meet that goal, buy your item! Sun, 19 May 2013 14:35:00 EST control i keep apicture of me on my ref whenever i want something i shouldnot the first thing i see when i open the door is a 252 lb picture and when i closed the door a 200 lb picture of where i'm going not where i have been Sat, 18 May 2013 23:44:00 EST My secret to releasing stress When I want to release stress I find that sitting down for a hour a day and cross stitching really helps me. I like to do this in the evening and then it also gets me ready for sleep! <em>102</em> Fri, 17 May 2013 10:13:00 EST Set a Goal and Reward with Reading If you like to read, when you meet a fitness goal, get a subscription to your favorite fitness or sports magazine for extra motivation. You can find inexpensive subscriptions on discount sites online. Some to check out are Fitness, Health, Runner's World, etc. Just whatever you like to do! Fri, 17 May 2013 09:17:00 EST Mini challenges Mini challenges help me stay motivated. Instead of thinking "I will be consuming x amount of calories until I reach goal" I now break my goal down per week and tell myself I will consume x amount of calories and burn x amount at the gym this week. Breaking it down into a 7 day challenge makes it more manageable in my opion! Wed, 15 May 2013 23:25:00 EST My husband Any day that I just don't feel like moving, I start talking to my husband about the latest fitness or nutrition news I read about. The more we talk the more I want to get off my butt and start moving. Wed, 15 May 2013 21:53:00 EST This always works for me Every time I need to get motivated I take myself to the gym, and my endorphins kick in and the sweat is refreshing. There you have it I'm good to go for the rest of the day!!!!! Wed, 15 May 2013 19:36:00 EST Mantra When I feel I can't exercise anymore but I know I can. I say to myself "Unless you are going to faint, puke, or die. KEEP MOVING!" It is one of my favorite Jillian Michael's quotes. I have it posted on my treadmill. Wed, 15 May 2013 14:44:00 EST Shared Goals I love sharing a goal with a friend so we can give each other a boost on tough days. I'm currently training for a half marathon with a good friend and we text each other about it all the time. It's awesome motivation! Wed, 15 May 2013 14:28:00 EST visual motivation My husband likes to buy me clothes when he travels. His idea of my size and my actual size USED to be a lot smaller. SO I hang up a piece that I really like in my closet. So every time I get dressed I see it. I have done that 2-3 times now....and I am WEARING those pieces! I also print out encouraging signs and says and tape them on the mirror in the bathroom. I can see them every morning as I am getting ready for work. It helps me remember I am important and worth it! <em>334</em> Wed, 15 May 2013 13:49:00 EST When Motivation Fails When motivation fails discipline steps in to take it's place. Keep a journal, keep a focus. You are not going to wake up every day cheery and ready to go. We are human,we get cranky. Keep a regimen, keep a routine, keep a journal. Celebrations will come soon and the motivation will return. Wed, 15 May 2013 13:47:00 EST Lifestyle change I do notice when I eat breakfast I don't be as hungry as when I don't eat breakfast ,so there's really no better way to put it but enjoy a good healthy breakfast ,follow by lunch ,then have at least 1 or 2 snacks a day and then have your dinner ,that way you want be starving yourself and reach for unhealthy snacks later on in the evening .that is a good sercret that works for me hope help you also .and <em>313</em> <em>190</em> Wed, 15 May 2013 12:27:00 EST Baby Steps Take things one day at a time. Everything is managable in small chunks. If you have a bad day, put it behind you and start the next day fresh. Don't beat yourself up! Wed, 15 May 2013 12:02:00 EST Visualize success Write down and answer the questions they ask on the Success Stories section. Even if you are a little ways from your goal, reading it everyday and imagining yourself as being successful at your goal helps make it feel so much more achievable! Wed, 8 May 2013 14:26:00 EST Drinking 8 glasses of Water each day. I have a 34 ounce cup that I use to drink water. I fill it up twice a day and that equals 68 ounces of water a day. Mon, 6 May 2013 14:15:00 EST Sleep A good night's sleep makes even the worst days seem bearable. Tue, 30 Apr 2013 17:05:00 EST Having a friend to talk to ! I have a friend to talk to when I feel overwhelmed,sad, or when I get scared.He helps me breath better,eat better,sleep better,and I feel safer when he is with me.I didn't know who I was before he fell in love with me and it changed my outlook on life.I fell in love with him and I know I want to get over emotional pain and get my fit body back.I want mental health for myself and for a long life with my special friend that I love. God answers prayers in mysterious ways! Mon, 29 Apr 2013 20:25:00 EST Educate your self about nutrition Watch a YouTube video on nutrition. Educate yourself! Mon, 29 Apr 2013 18:26:00 EST Big Loser Put money away Sat, 27 Apr 2013 06:36:00 EST The good and the bad. You have to have the bad days to appreciate the good ones. Wed, 24 Apr 2013 11:20:00 EST You Can Do It! Have a Sensational Sparking Sunday! Sun, 21 Apr 2013 08:23:00 EST Putting Myself First for a Change! I have teenage children. Since they were born, they have been my priority. As it should be. Since I've become committed to health and fitness, I have made a decision to put myself first, at least a couple days a week. As much as I would like to, I will not sacrifice my classes at the gym to sit and watch a high school sporting event every night. Sure, I'll go an watch a little, a quarter or two, and show my support, but then I say I'm sorry gotta go. Your father is here to cheer you on. Sat, 20 Apr 2013 15:14:00 EST Count the calories you didn't eat Whenever I turn down a high calorie food instead of feeling deprived, I note it in my food diary and the calorie content of that food. On days where I very nearly don't go to the gym I note that down also. At the end of the week, I tot up how many extra calories I would have consumed/ not burned and take it away from my loss. Seeing the weight I would still be had I given into these impulses keeps me on the straight and narrow. Instead of feeling deprived, I feel empowered! :) Fri, 19 Apr 2013 15:51:00 EST The Scale Kitchen... To keep me going I put my weight scale in the kitchen. So those times I'm tempted to eat late or have something I'll feel guilty for later I look at that scale. This keeps me accountable for the choices I make and it has made a big difference in my weight loss journey. <em>192</em> Thu, 18 Apr 2013 13:19:00 EST Vision Collage To Go The vision collage can be a great source of motivation, but what about when you're traveling or at work and away from your visual reminder of your goals? Add it to your phone! Create an album on your phone of motivational photos, or write yourself a "note" of motivational words and quotes that you can turn to when you're tempted to go off course. Sun, 14 Apr 2013 21:48:00 EST Mini goals Losing an amount of weight can seem really daunting - I have 50lbs to lose and thinking of it like that it is such a big number. So to make it easier I make myself mini goals. Reaching the next decade, stone (I am from the UK). My next mini goal is that I have 3lbs to go and I will be half way there! Focusing on a smaller amount of weight to lose seems more do-able and inspires me to move onto the next mini goal. Thu, 11 Apr 2013 04:35:00 EST keeping motivated for working out going to the gym working out is hard. keeping motivated to do it regularly is even harder. I found an app for my phone that helps keep me motivated with set workouts that are prebuilt and I can even build my own or modify the ones there. I love it and I can schedule the workouts so I know what I am doing when I get to the gym. totally keeps me motivated and on track! FitnessBuilder is amazing and I am glad I found it. Tue, 9 Apr 2013 10:40:00 EST Play Dress-Up!!! If you've lost a little weight, but your not ready to buy new clothes yet, go window shopping. Go to the mall and try on clothes. Try on a variety of different items, dresses, jeans, etc. Notice how much better clothes are looking on you since you've lost weight. It's a real ego boost. Best of all it's free, but the experience will be priceless. Sun, 7 Apr 2013 22:27:00 EST Trick Yourself into Exercising When You Don't Feel Like It Set your goal to just work out for at least 10 minutes - and do it even when you don't feel like it. It's only 10 minutes, right?!? It's not going to kill you!<br><br>For me - when exercising I get energized. If I trick myself (even consciously) into JUST getting started - that 10 minutes can easily stretch to an hour or more. On those days that I just can't get with it - at least I get 10 minutes in. Sun, 7 Apr 2013 13:32:00 EST Before and Now Photos I posted an old photo of me in a bikini that I love. Next to it I posted a photo of me in the same position wearing the same thing. Of course they were 40 years apart. That so totally motivated me! I had no idea I had changed so much, and unnecessarily. Tue, 2 Apr 2013 10:54:00 EST Motivational Bulletin Board I have made, on my iPad, bulletin boards full of inspirational and motivational pictures, sayings and Bible verses to help me when I am feeling stuck. Tue, 2 Apr 2013 09:14:00 EST Motivation Wheel I made a personal mini goal wheel on my bathroom door. I first place a picture of myself at my highest weight and then placed my goals around my daily weigh-in chart. This has helped me to stay motivated and a reminder what not to do. So far I've lost a total of 36 pounds. <em>9</em> Thu, 28 Mar 2013 20:13:00 EST Meditation I do a meditation for weight loss every morning and often at night, too. Thu, 28 Mar 2013 07:44:00 EST Saving for something big! I have been doing this a little while which is pay myself one dollar for every day I eat well and one dollar for every day I work out. The plan is to get myself a treadmill when I have saved enough. Mon, 25 Mar 2013 20:00:00 EST Alarm clock I put my alarm clock across the room so I have to get up and turn it off. That keeps up and I get going earlier than if I turned it on snooze. Fri, 22 Mar 2013 21:55:00 EST Don't Forget to Remember Your Goals As I become that person I want to be, I sometimes forget the goals I have made. One way I found to remember is to wear a ring shaped like a knot. Wearing a ring all day is a lot easier than wearing a string around my finger, but you might choose a certain watch or bracelet or even a rubber band or any other visual cue that will keep you on track.<br><br> Thu, 21 Mar 2013 14:54:00 EST my 2012 transformation! IF I CAN DO IT SO CAN YOU! Feel free to add me on FB:))<br>Thank you for watching my transformation<br><BR>G2U Mon, 18 Mar 2013 22:37:00 EST motivation I have a calendar on my refrigerator that I log all my exercise on. That always encourages me to exercise more. I get excited when I see how many miles I have walked or how many days I exercised in a week or month! <em>334</em> Mon, 18 Mar 2013 21:37:00 EST Create a reward schedule I created a list of rewards for each 10 lb milestone. Each reward is better than the previous one. For example, my rewards are: Spark Goodie, new workout gear, dragon figurine, leather jacket, professional family photo, and a full spa day when I hit goal. My reward for my stretch goal is a Past, Present, and Future diamond ring. Now that's worth some time on the elliptical! Sun, 17 Mar 2013 20:01:00 EST Use a reward as your motivation to exercise Buy yourself an audio book you really want to read. BUT ONLY allow yourself to read it while you are exercising. Thu, 14 Mar 2013 09:27:00 EST Use stickers Buy some stickers you like and use them on a calendar to see your progress. I use happy faces for days i ate healthy all day (no cheats!) and i use stars on days i got exercise in. This way at a glance you can look at your calendar and see your progress. It makes you feel good and you can also see where you need work. Thu, 14 Mar 2013 09:25:00 EST Feeling proud! I'm feel proud of myself when I am able to follow my food plan for the day. There is a good feeling of accomplishment that helps towards the next day. Like to take it a day at a time and feel good. Tue, 12 Mar 2013 05:18:00 EST It's time to share! Why should your mouth be the only part of your body that is rewarded by your eating? Sugar, grease & salt, our taste buds LOVE..... but the rest of our body doesn't celebrate! It groans! Change it up! Give your whole body a reason to rejoice by what you eat.!! Sure it might make your taste buds groan, at first, but it's time to share! Who gave that little member of your body the right to reign anyway?! Sun, 10 Mar 2013 21:46:00 EST Destiny It is not in the stars to hold our destiny but in ourselves.<br>William Shakespeare <br><br>Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.<br>William Jennings Bryan <br><br>It is in your moments of decision that your destiny is shaped.<br>Tony Robbins <br><br>God wants us to prosper financially, to have plenty of money, to fulfill the destiny He has laid out for us.<br>Joel Osteen <br><br> Wed, 6 Mar 2013 18:44:00 EST Celebrate Celebrate each success instead of hanging on to every perceived failure. <em>224</em> Possitive thinking is a powerful tool! Wed, 6 Mar 2013 12:55:00 EST getting motivated I go to sparkpages of people that have quotes and information about getting healthier and losing weight or have already lost theirs and are on maintainance. Mon, 4 Mar 2013 00:34:00 EST be kind to yourself Put money back when you reach a goal: $1 per mile walked, a penny per sparkpoint earned, $10 per pound lost, ect. Use the money to reward yourself for all your hard work! It was suggested in a sparkpeople forum and has been the best thing ever for motivation for me! Sun, 3 Mar 2013 15:03:00 EST Getting up early relaxes me I get up one hour before the kids to exercise. After that, I spend half an hour browsing Sparkpeople and have a cup of tea in the dark silence. This sets me up for my day! Sun, 3 Mar 2013 03:13:00 EST Hope for the best,expect the worst and get something in between My mother had always told me this whenever something wasn't going right in my life and I wasn't sure what the outcome would be Fri, 1 Mar 2013 23:14:00 EST Dress for success Often we have some dream dresses we hope to wear when we lose those 20-30pounds. Start wearing that skirt, tank top, jeans, that you dont think looks so good on you right now ( in current size, not a size too small for now). That serves as a strong motivator. You will want to lose that weight fast to be able to wear those more comfortably. Its becomes a strong visual aide and a goal. Later, you will be buying the same clothing in a much smaller size! Thu, 28 Feb 2013 18:20:00 EST My Own Little Science Experiment As a new member of sparkpeople, I have decided to treat this experience like my own little science experiment. In a way, losing weight is like a science experiment, right? Your keeping track of your food intake, calories in. Your measuring food, reading labels, etc. Your exercising and counting calories burned. Your measuring your weight, you take measurements of your waistline. You do all these things to see if you have a result, weightloss! I hope you all win 1st prize at the science fa... Thu, 28 Feb 2013 16:39:00 EST Place a question mark behind your 'other goal' It helps me to write down my 'other goals' as a question not a command. Sun, 24 Feb 2013 03:19:00 EST Don't get discouraged Easier said than done, right? But the more you focus on what's not progressing as quickly as you hoped, or on a plateau or even on a slip up, the more you'll be tempted to throw in the towel. Shrink it and send it away! Remind yourself that every step forward, no matter how small, is a step in the right direction. <br><br> <em>386</em> Sat, 23 Feb 2013 15:55:00 EST Have things to work up to I schedule different runs (10k, 5k, and hopefully a half-marathon this fall!) to always have something on my horizon to work towards. Sat, 23 Feb 2013 08:04:00 EST Progress NOT Perfection! The solution is the opposite, ALWAYS!!! <em>220</em> Fri, 22 Feb 2013 13:24:00 EST secret of success “Before everything else, getting ready is the secret of success” ~ Henry Ford<br><br>“The secret of success is consistency of purpose.” ~ Benjamin Disraeli<br><br>“The secret of your success is hidden in your daily habits.” ~ Mike Murdock<br><br>“The secret of success is making your vocation your vacation.” ~ Mark Twain<br><br>“The secret to success is to start from scratch and keep on scratching.” ~ Dennis Green<br><br>“The secret of success is sincerity. Once you can fake that you’ve got it... Wed, 20 Feb 2013 16:58:00 EST Don't let one slip up ruin your day If you eat something unplanned, if you eat too much, if you eat something decadent--tell yourself. From this moment on I am back on my program. The next thing I put in my mouth will be healthy and planned. I'm back on my plan with my next snack or meal.<br>Don't let one slip up derail you.You're building habits to last a lifetime. Don't throw in the towel today and figure the whole day is shot. The day is not shot! Start again now, don't wait for tomorrow or Monday to get back on your program... Tue, 19 Feb 2013 19:19:00 EST The Secret to Losing Weight & Getting Fit is... You have to DECIDE that you WANT it MORE than anything. You have to DECIDE that you NEED it like food, water, and air! Let's get it!<br> <em>344</em> <em>84</em> Tue, 19 Feb 2013 10:09:00 EST FIND YOUR HAPPY PLACE My way of keeping motivated is to find my happy place when ever I feel stressed. Just pick a place in your mind that makes you feel relaxed and calm. I always picture sitting on a mountain side where I overlook a lake with wildlife. There are so many wildflowers and birds. Close your eyes and feel the calmness of nature flow within you. Sun, 17 Feb 2013 10:46:00 EST Who For? You can't do it for "him", "them", "her" or any "other body". You have to do it for YOU. If you do it for you, you will be doing it for them too! <em>9</em> Fri, 15 Feb 2013 11:12:00 EST Motivational Quotes Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. ~Norman Vincent Peale <br><br>A creative man is motivated by the desire to achieve, not by the desire to beat others. ~ Ayn Rand <br><br>With the new day comes new strength and new thoughts. ~ Eleanor Roosevelt <br><br>Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. ~ Wayne Dyer <br><br> Wed, 13 Feb 2013 16:36:00 EST Combine other programs with SP Maybe I just have a short attention span, but tracking calories and fitness get boring after awhile. To shake things up, I combine other programs with SP. For instance, I downloaded an app called Super Diet Genuis. It tells me exactly what to eat for each meal & snack. It's a nice little "cheat." When the weather warms up, I'm going to do Couch-to-5K training for my SP fitness. Using other programs like these in conjunction with SP keeps me motivated and interested. Sun, 10 Feb 2013 18:01:00 EST Getting fit for a good cause II have a good friend who has cancer, so when I got the opportunity to run half a marathon and raise some money to help fight this dreadful disease I couldn't say no.....It's very motivating! I have a training schedule and when I'm tempted not to bother I remember why I'm doing this and find my motivation comes back! <em>381</em> Sun, 10 Feb 2013 09:02:00 EST Collect Points Collecting points helps me stay on track. It provides me with ideas for healthy eating and effective exercising. It helps me stay on top of the latest news and quizzes my knowledge. It is the best way for fresh motivation from other members. Sun, 10 Feb 2013 08:04:00 EST Visualization I like to imagine myself achieving my goal. How it will feel. How proud I will be for sticking with my goals. It makes me feel stronger and more in control. I can almost feel myself changing. Sat, 9 Feb 2013 20:53:00 EST Reward yourself after small goals Set a small goal for the week. A common one for me? I tell myself to run for at least ten minutes per day. At the end of the week if I have reached the goal I will reward myself with something. It doesn't always have to do with money. I might give myself a spa night or a relaxing evening with a classic movie. If $ allows, I might buy new jewelry or shirt etc. It really gives me something to look forward to! Thu, 7 Feb 2013 09:01:00 EST Know Your Trigger Points Knowing what foods and/or situations can set you up for a binge is helpful. Make a list of those things and come up with a strategy that will enable you to head off the next attack. Having a great defense in place will make your journey easier and easier.<br><br> Thu, 7 Feb 2013 04:17:00 EST Big Weight Loss Goals It's easy to get discouraged if you look at how far you have to go. If you have 50 lbs to lose, look at it as you have 1 lbs to lose 50 times. If you look at the big picture, it is so immense that it is easy to put off. Focusing on losing that 1 lb puts your effort in the here and now, not someday. Anyone can lose a pound. Once you lose that one, move on to the next. Wed, 6 Feb 2013 09:56:00 EST Tips for Staying Motivated The surest way not to fail is to determine to succeed.<br>- Richard B. Sheridan<br><br>Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.<br>- Stephen R. Covey<br><br>Fall down seven times, get up eight.<br>- Japanese Proverb Tue, 5 Feb 2013 16:05:00 EST Water aerobics are safe and fun Not only are you really moving in the water and working up a sweat but I found it seems to clear the cobwebs out of your brain and you also have more energy !!!!!!!!!!!!!!!!!!!!!! <em>9</em> Tue, 5 Feb 2013 15:49:00 EST Using quotes at just the right moment. I love being at the gym early in the morning, but I have the hardest time actually getting out of bed . I needed something more convincing than my warm bed.<br><br>So I built a pinterest board, full of motivational quotes (<BR>rth-it/) and in the morning, when my alarm goes off and I struggle to get out of bed, I grab my phone off the bedside table and read through the quotes. Sometimes just knowing they are there is enough to get me motivated and out ... Mon, 4 Feb 2013 13:15:00 EST Celebrate the small achievements I used to set my weight loss goal for the total amount I wanted to lose and also made my exercise goals unachievable. This time around, I set smaller, achievable goals. My first goal is giving myself 2 months to lose 10 pounds. My 2nd goal is to workout a minimum of 3 times per week and anything above that is great! After those goals are easily achieved, I set the next set of goals. Slow and steady wins the race! <em>9</em> Sat, 2 Feb 2013 16:47:00 EST Choosing the right trainer gives you a boost The good trainer can find your personal motivations and this can give your excercise to a boost, because he/she just can find the right moment telling "I can see you go on your way well." or "Okay then, let's climb a mountain together because now you can do it!"<br>My spinning trainer is an Iron Man, he does several challenges and races every season and you can jsut see how he loves sports. He goes on further trainings to improve his and others' technique and performance. Sat, 2 Feb 2013 05:00:00 EST Motivation Collage I have two motivation collages posted up in my bathroom around my mirror. I had hopes that it would help keep my motivated, but I didn't realize that every time I do anything in front of that mirror, I find myself contently reading the quotes and looking at the pictures. I also have a list of goals on the wall just above the light switch, so I see it every time I walk in and out of the bathroom. It really does keep me motivated! Mon, 28 Jan 2013 13:45:00 EST up 3.9 pounds, down 4.1 Wow! Funny but it worked. I kept gaining all week after keeping up with the program. Thurs. Night, I drank 16 oz. water after 1/2 lemon. Weighted less next a.m. Up 8 times. Ha! Fri. night 1T. of lemon concentrate with 16 oz. water. Up 4 times. Weight down 4.1. Gone today, not sure what to expect tomorrow. Call it water retention-fine. Its' gone for now. Sun, 27 Jan 2013 13:46:00 EST Words "I am by nature a dealer in words, and words are the most powerful drug known to humanity" - Post to your bathroom mirrow "I ACCEPT MYSELF UNCONDITIONALLY RIGHT NOW" and look right into your eyes and say it twice a day. Ignore the negative stuff and in 30 days see how you feel! Sun, 27 Jan 2013 06:14:00 EST Motivational Quotes 1) Always do your best. What you plant now, you will harvest later. <br><br>2) Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. <br><br>3) Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. Mon, 21 Jan 2013 17:02:00 EST Have a Mantra If I'm having a hard time getting motivated or if I find myself inclined to stop exercising a couple minutes into my workout, I chant my mantra (quietly to myself). I have two I like to use: "Fit not fat" and "6 not 16" (in reference to what size I am and where I want to be). It hasn't failed to keep me going yet! Mon, 21 Jan 2013 11:10:00 EST Mind of Matter It's all in your head. Set yourself out to do something and DO IT!! Don't slack on it either. I take 1 day at a time. If I fall off that day, I start all over the next. What keeps you motivated? Is it God? Religion? Your family? Yourself? You want a smaller size? Picture your new body and use your mind to get the results you want!! You can do whatever you want as long as you put your mind to it!! Sat, 19 Jan 2013 14:19:00 EST Feel the Challenge I had a co-worker say to me "you know what to do, you're just not doing it". I wanted to say, I am doing it! But, I kept quiet while she boasted about paying to join a weight loss group next week. I thought, I see your challenge and it's ON!!! <em>104</em> Thu, 17 Jan 2013 20:31:00 EST DONE LIST (not to be confused with another to do list) To do lists are daunting and if not completed can be outright discouraging. So why not create a DONE list. It's a list of the tasks you've done (planned and unplanned) that will help you on your journey to creating a better you. It will serve as a positive reminder that little things add up and that one step / one day at a time you can reach your goal. <br><br>Once you've created it, print it and post it where you can see it. It will motivate you to add to it every day! <br><br>Check mine out... Wed, 16 Jan 2013 19:56:00 EST Change the way you see a thing, and the thing you see will change... I stopped looking at what I couldn't have and instead thought of and focused all of the things that I can have. The thoughts of deprivation faded faster than I imagined and I got excited about all the possibilities and options... <br>Change is your choice, and even if you are scared... Do it afraid!! Mon, 14 Jan 2013 14:36:00 EST Reward System To motivate myself to excersize and eat within my calorie range each week, I have modified a reward system I found on a message board here.<br>I keep a clear jar on the counter, and a small calendar to highlight days in which I do some kind of excersize.<br>I reward myself with 1 cent each minute I work out.<br>One dollar for each pound I lose.<br>5 dollars for each 5 pound mark.<br>one dollar per week I eat withing my calorie range all 7 days. ( I allow myself 2 days of per month for TOM) Mon, 14 Jan 2013 12:55:00 EST Tough LOVE Quote: It's <em>247</em> tough love <em>26</em> for myself that I have to endure just to make me happy in this health journey towards bring out my best. <em>285</em> Sun, 13 Jan 2013 19:54:00 EST Motivational Wallpaper I save motivational images I find on blogs and SP and regularly change my PC and iPad wallpaper to something motivational that suits my need or mood for the day. They help to keep me motivated and changing them regularly makes me notice them. Sun, 13 Jan 2013 12:54:00 EST Be Accountable If you have enough time to complain about it, you have enough time to do something about it!<br> <em>381</em> Sun, 13 Jan 2013 03:53:00 EST Getting down the Water! The easiest way for me is to start early. I take it like medicine; as quickly as possible. It usually takes 8 gulps and 1 breath to drink the whole 8 ounces . Ha! <em>91</em> After my 12th day, it is getting a little easier! Sat, 12 Jan 2013 22:57:00 EST Just remember... As much as the gym sucks and makes you sweat and burn, never quit because the best feeling ever is success after a long, hard workout <em>386</em> <em>9</em> <em>208</em> Sat, 12 Jan 2013 08:05:00 EST Best workout quote Sweat is just fat crying! <em>46</em> <em>198</em> Fri, 11 Jan 2013 19:14:00 EST NEVER GIVE UP Never give up, even on a bad day, just keep pushing to do your best. You can change, and you will change for the better if your head is held up high. Remember "You Can Do It" Fri, 11 Jan 2013 17:46:00 EST Each Day is a New Day Before Sparking I always gave up after one or two silly setbacks. One thing I always tell myself is each day is a brand new day and the past is history! Thu, 10 Jan 2013 18:02:00 EST Tip Yourself Tip yourself $1 each time you workout and after every 100 workouts, buy something you deserve. so simple, it just might work.<br> Thu, 10 Jan 2013 08:26:00 EST Vision college I had a hard time with making a vision college. First off I didn't have a printer and second, I don't get magazines or anything. The other day I was on Pinterest. I made a board and am now using it as my vision college and motivation! There are so many cool things on Pinterest and I can go to any website and pin whatever motivational things I want!! Tue, 8 Jan 2013 23:17:00 EST secrets of success - Achievement Minded Before everything else, getting ready is the secret of success” ~ Henry Ford <br><br>“The secret of success is consistency of purpose.” ~ Benjamin Disraeli<br><br>“The secret of your success is hidden in your daily habits.” ~ Mike Murdock<br><br>“The secret of success is making your vocation your vacation.” ~ Mark Twain<br><br>“The secret to success is to start from scratch and keep on scratching.” ~ Dennis Green<br><br>“The secret of success is sincerity. Once you can fake that you’ve got it... Tue, 8 Jan 2013 16:38:00 EST Vision Board & GOALS I "vision collaged" my back of the door mirror, this way I "SEE" it all the time!!! Everyday, sometimes several times a day! Foods, Exercises, Physically fit bodies, places I want to go and things I want to do!! Anything that is something to strive for or look forward to I put it on the edge of that mirror. SO when I do that one last check in the mirror before I sweep out the door I know what I want in LIFE!!! EVerything I want to live for is there: Prayer, Familiy, Friends.Healthy Lifesty... Tue, 8 Jan 2013 15:57:00 EST Mind control Before I start my treadmill workout in the morning, I take a few minutes to focus on what my daily/weekly goal is. Instead of watching the time (45 minutes more to go!), I ask myself how can I make my workout more affective? Since I am doing the time, I may as well reap the benefits. Tue, 8 Jan 2013 08:26:00 EST The journey to health ‘Remember; becoming healthy is a journey and we are all walks in progress!’ ~wacfit<br> <em>306</em> Mon, 7 Jan 2013 20:24:00 EST The First 10 Minutes First thing in the a.m., 10 minutes just moving your body before you do anything else sets a base to build on for the day. I've been starting each a.m.with my pedometer on, me-time for 10 minutes, jogging, dancing or walking in place while I do upper body & core routines- <em>224</em> Mon, 7 Jan 2013 11:08:00 EST 1-3 Goals a Day A lot of times I am not motivated, what works for me so I don't get distracted is to accomplish 1-3 small goals per day. For example, Drink 8 glasses of water, exercise, and do Spark people. After that, I give myself a small reward. I use this for other things as well, not just exercising. <em>248</em> Sun, 6 Jan 2013 16:45:00 EST Share and Help Others It took me a while to realize that this is one of my secrets, but I have come to realize that give tips when asked, helping a fellow sparkler in the panic board, or in a private message is in turn motivational because it reminds me where I have been and how far I have come. In turn, it motivates me to keep going. I don't want to let myself down. Sun, 6 Jan 2013 15:00:00 EST Love your mistakes and what you learn from them When I try to "love my mistakes" and imperfect me, I recover from them often much faster than if I dwell in them. Acceptance of my imperfections and being grateful for what I'm learning is the key for me. I've learned I need to treat myself well to keep my motivation flowing. Sat, 5 Jan 2013 17:52:00 EST Seeing is believing I hang outfits around my workout room in 3 different sizes that I want to fit into. Everyday I look at them and imagine me in them. Sat, 5 Jan 2013 15:10:00 EST Success Stories I sometimes spend up to an hour a day reading through the Spark People success stories, even ones I've already read before. I do this any time I feel doubt creeping in (as it often does). By reading them over and over again, I instill in myself the knowledge that this CAN be done. Others have succeeded before me. And if they can, I can. Sat, 5 Jan 2013 12:11:00 EST Rewards I usually have a long to do list. I found that if I do something on the list, and then reward myself with something like a walk outside with the dogs, exercise on the treadmill, a chapter in a good book, or time on sparkpeople, I can work my way through much of my list without struggle. Sat, 5 Jan 2013 09:41:00 EST Lose the All or Nothing Approach Flexibility is key to my success. I used to rigidly discipline myself to a strict routine only to last a month or two and then fall off. Instead of accepting a bump in the road....I was 'off' and the routine lost. All or nothing!! Letting go of my perfectionism and allowing 'life in' is a conscious choice for me now...if I drift occasionally, I acknowledge it as just part of helping me to stay on course. A gift and not a sign of my failure! Fri, 4 Jan 2013 20:55:00 EST Small Resolutions Setting New Years resolutions are fun and exciting. But a month in most people give up. Instead, create a monthly resolution/challenge for yourself. Doing something for a month makes it more likely to become a habit, but is less daunting than doing it for a year. Fri, 4 Jan 2013 15:17:00 EST "Free" Days I give myself one day a week to indulge in any cravings I've been having. This "free day" often keeps me going. When I am craving sweets or fast food or something unhealthy, I just have to remind myself, "If you're good this whole week, then on Sunday you can have that." It seems counter-productive, but it actually makes it easier to stay on track in the long run. I only allow for it if I've been good the rest of the week, so it's like a reward. We all need rewards to be motivated! Fri, 4 Jan 2013 10:27:00 EST Get a workout in immediately after work! I am more motivated to get a work out immediately on my way home from work before I get home and get bombarded with all the stuff going on at my house. I bring my workout clothes with me to work in my car and work out right after work! Fri, 4 Jan 2013 02:35:00 EST