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All Secrets submitted by ALWAYSCHANGING
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Often just walking out the door is the hardest part of sticking to your exercise routine. I find that if I lace up my shoes, grab my ipod & leave my house promising myself that I can leave the gym after a 1/2 hour if I am not into my work out I tend to go workout and stick with it an hour or more. Just walk out the door with the promise that you will do something. It's 10 times better than you doing nothing at all.
I've found breaking my fitness into 5-10 minute mini sessions of exercise makes it more doable during the day. Everyone has 5 minutes here and there that they aren't doing anything. During those moments do a quick set of 3 different exercises. Something like this 25 wall pushups, 25 squats and 25 jumping jacks. You've worked 3 different muscle groups and gotten in a quick burst of cardio
I realized recently whenever I eat yogurt I eat it so quickly I barely realize I've eaten it. In order to slow myself down I add fresh fruit and bits of granola and I eat it with a baby spoon. The size of the spoon causes me to eat it in much smaller bites and I have time to truly savor it.
It's so easy to have a winner take all attitude when ou first begin; but it's important to remember that the gaining of the weight didn't happen overnight therefore losing it won't happen overnight. Focus on getting healthier, eating right, moving more, doing more. Set mini-goals such as trying to eat your daily serving of fruits and veggies each day. Drinking more water and less soda. Celebrate each small victory. Believe you can do this, Know you WILL do this.Commit to it.
When the scale isn't moving, it's sometimes hard to stay positive, but as long as you are moving, eating right and trying then see that day as it truly is: A victory for you!!!! Keep trying, don't give up and don't use the scale as the only determinant of what you are achieving.
Too often we say I will try to do such and such. Already we are half way to defeat and we haven't laced up our sneakers. Instead of saying "I will Try to do 10 pushups" say "I will do 10 pushups" half of doing what needs to be done is believing that you can! No more defeatist mentality, believe that you are capable, that you are strong and even if you don't complete the task know that you did something!
I have enlisted the help of my sparkfriends off line! We swapped numbers and we text or call each other daily to ensure we are each staying on track. We challenge each other to drink water, workout or just touch base to ensure we're doing okay. It's great having them close at hand when a computer isn't in reach and we've built some really strong, supportive and loving friendships.
Would you put sugar in your the gas tank of your car? No of course you wouldn't because you know it would cause your car to run inefficiently & eventually kill your engine. So why would you put junk into your own body? Food must be considered the fuel needed to fuel your body & therefore you must put the best food in, in order to get the best effiency out of your daily life and workouts. The next time you reach for something to eat, ask yourself is this fuel or junk & then make the best choice.
Recognizing that this is a journey and not a sprint is a key component of making this a lifetime change and not simply a diet. In order to make this stick, take it one change at a time. When I first started I went all in giving up junk food, working out twice a day and I quickly failed! When I started again I told myself slow and steady will win this race. Each week I replaced one unhealthy food with a healthy one.
Often when we lose it, we aren't aware that what we say, how we react and what we do are affecting others. When you are about to blow your gasket, say Woo-sah, very slowly under your breath. Breathe out on the Woo and in on the Sah. After doing this 5 or 6 times you will have achieved two things. You will have calmed down a bit allowing others to calm down too and you will have given yourself time to think before you react. This is the best way to avoid doing or saying something you may regret.
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