Many of us tend to sit too much. Driving to work, sitting while at work, sitting while watching that favorite TV show, sitting while on Spark.. Ration your sit time by parking as far away from your work as you can & walking. Do the same when shopping. When you get home, unload groceries two bags at a time. At work, when you are on a break or at lunch, climb the stairs & don't take the elevator. Instead of lifting you up, taking the elevator really takes your strength down. While watching
that favorite TV show, stand & march in place. When entering information & answering Sparkmail or participating on one of your Spark teams, stop & walk around your house between every session - don't go from Spark team to Spark team, break it up. The more you move, the healthier you'll be.
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Only you know dissappointed you are with yourself after a binge. After the binge, look at yourself in the mirror and tell yourself you are a good person and you will start that second to get back on track. Have a dinner of steamed, fresh veggies to give you a clean, healthy feeling. Also, the binge is your body telling you you need some care so do something for yourself ...read some of the success stories on this website. Be nicer to yourself - Talk to yourself like you would your friend.
Fall down 7 times, but get up 8!!
Your body does most of it's changing when you sleep and when you rest! Don't think you have to do hours of exercise 7 days a week. Sometimes several days of rest after weeks of vigorous exercise will actually help you make the gains you are after. (ie. speed, strength)
Plan for some down time every 8 weeks if you are a daily, vigorous exercise-type!
Remove temptations to overeat immediately! When you are making a large batch meal, plate your portion (or portions if you are cooking for the family) and tupperware the rest and put in the fridge before you sit down to eat. It's not impossible to get seconds, but you'll have to think a little harder about whether that is really the choice you want to make.
This also helps cut down on clean-up time after dinner!
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