Secrets of Success

Exercise Secrets

Share the exercise tips and workout ideas that have worked for you.

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Gardening and Swimming

As a retired person with major back problems, I find it difficult to walk and do many strength exercises, so my exercise is mostly gardening. Because 65% of my heart muscle no longer functions, I can only do 15-30 minutes of gardening at a time before my body starts to overheat.

Luckily, I ha...

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Consistency in your program

Exercise means cardio and strength training. Ive been strength training 2 times a week consistently for a year and Im begining to see results in my chest, legs, back, neck and little toe ( ha ha- just kidding on the toe)

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Motivation to walk

My motivation to walk is my puppy. Get a puppy or dog. You have to commit to walking them 20 or more minutes a day outside. . That is an unconditional walk buddy.

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Weight loss

I walk a 5k-10k everyday that guarantees with my healthy eating I will continue to lose weight weekly.

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Small Changes

Small changes lead to big results. It can be something as simple as parking further away at the store, taking the stairs instead of the elevator or taking a 10 minute walk instead of visiting the vending machine. Baby steps lead to giant steps down the road.

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Always take the stairs

I always use the stairs even when my motivation is low at work and I feel like taking the lift, it always gives me that little bit more energy x

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Have a walking meeting

If you have a lot of one-on-one work meetings, as I do, try meeting over a walk. I find that most of our business can be carried out just fine that way; we come back to the office at the end to make notes, check calendars, etc. Beats meeting over a restaurant lunch.

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I keep a couple clean water filled refrigerate spray bottles for my workouts.

Cold clean water filled refrigerate spray bottles for my workouts are a lifesaver for me. I mist myself on the treadmill, gazelle, biking or walking. Having a cool mist when I feel the breaking point allows me to continue. Sometime I play a game with myself, 'do 10 minutes' and get a spray.

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Weight Loss Plateau

The best way to break a weight loss plateau is to a) increase your calories slightly (post-workout), and to b) add INTERVALS to your cardio routine. It keeps your muscles revved up and burning fat!

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Tell yourself "Just a little more"

When you want to give up, or cut your exercise session short, tell yourself out loud "Just a little further!" This will help you reach down inside for that little extra push when you need it most.

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Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.