Don't buy into the misconception that exercise is the cause of pain and injury. More often, it is inactivity that exacerbates painful conditions. Movement, whether structured exercise, gentle stretching or simply a relaxed walk, stimulates blood flow and helps reduce fluid build-up and swelling.
Forgive yourself for slip-ups and use that positive self-talk! Remind yourself of what's important about your goals and be your own best cheerleader (remember, cheerleaders don't lie down on the field and cry when their team is behind, they tell everyone to FIGHT, FIGHT, FIGHT!!!)
Buy dry baking goods (flour, chocolate chips, etc.) in bulk and bake your kids' lunch snacks yourself. WAY cheaper, and you can modify recipes to make them more healthful. Save time by making extra and freezing pre-portioned batches.
It's the same with cultivating a healthier lifestyle. You have to build your life around core habits and activities that foster your success, so that can mean limiting your exposure to friends or family that don't support (or worse, sabotage) your efforts.
Half a sandwich instead of a whole one, one cookie instead of two, little adjustments that don't totally deny you what you want, but make a difference in your overall caloric intake. Over time, the progress you make with small changes will inspire larger ones and build your forward momentum!
If you're ready for more of a challenge and really want to see results, Cathe Friedrich's DVDs deliver! Excellent formatting, great production quality, and top notch cueing/ instruction make her programs incredibly effective!
Make sure you understand and control portions by having measuring cups and spoons handy, smaller bowls and plates (custard cup, salad-sized), and, if you find it helpful, a food scale.
Don't try to force yourself to do exercises or activities that you don't enjoy (i.e., if you don't like to run, or yoga isn't for you). Instead, concentrate on building on the activities that make you feel successful. Experiment with adding intensity and/ or duration to activities you love!