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Miscellaneous Notes 2

Sunday, May 26, 2013

Quotes I've Read That I Like:

"You don't drown by falling in the water, only by staying there" - NEWME086

"I can, I am, I will, and if not today...when?" - THEMOTIVATOR1

"Notice whenever you're moved by a speech, a book, a movie, or a special experience. Write about it in your journal so you can hold onto the power fo your inspired feelings."


-Simon Birch
- Rocky
- Big Fish
- The Pianist

To lose ONE pound, have to cut 3,500 calories per week!

"Weigh in no more than once a week...first thing in the morning, before breakfast, is usually the best and easiest time."

- Body - clothing size, waist and hips and thighs
- Performance - more endurance during exercise
- General feeling - energy level, confidence, how often sleepy during the day

Watch calorie, fat, protein and carb ranges!

"The difference between exercising and not exercising is the difference between waking and remaining asleep."

"Exercise done consistently will change your life, even if it is short workouts."

- "Exercising consistently over time, even for shorter durations, burns more calories overall than bursts of vigorous activity followed by days of no activity."

Use the bedroom only as a sleep sanctuary. Don't pay bills, do homework, watch TV, or eat or talk on the phone in the bedroom.

Action Step - get 7 to 8 hours of sleep per night.

"You must be patient and resolve that no matter what, you will make this lifestyle change work - one decision at a time."

"Positive peer pressure can be one of the most powerful motivators around."

"Find that one person, even in a group of 100 doubters" - KRISTYMOM

"If you expect perfection, weight loss and healthy living can feel like a struggle. Faced with anything less than 100% success, you fall into guilty despair and revert to old habits."

Bounce back from setbacks - one step back - two steps forward. "Beating yourself up is not only unproductive, it can trigger a downward spiral it may be hard to recover from."

"Don't wait until Jan. 1, or Monday, or summer, to get back on track after a setback! Do it today at 3 p.m. or tomorrow morning as soon as you get up."

1. Recognize the problem.
2. Investigate and identify trigger times.
3. Ask why these triggers have power.
4. Take it one trigger at a time.

"When life is difficult, you've got to take control of what you can."

"It's your consistency, the fact that you can count on yourself, that will carry you through the tough times."

"There will be good days and bad days, lazy days and discouraging ones. But there also be days of revelation, of making breakthroughs and being proud of who you are, becoming days of wanting to climb on top of your success and reach for the stars, because you just know that anything is possible."

Cornerstone: Positive Force

Role models...provide a blueprint, a path that we can follow, as we forge our own way. They serve as reminders that we too can achieve great things.

Working closely with another person to develop his or her spark can inspire both of you to reach new heights.

A leader is anyone who lives according to his core principles and elicits the best from others.

"Leadership is not a formula or a program, it is a human activity that comes from the heart and considers the hearts of others. It is an attitude, not a routine." - Lance Secretan

Great public leaders rally their teams, no matter how large or small, to get things accomplished.

"We cannot live for ourselves alone, our lives are connected by a thousand invisible threads, and along these sympathetic fibers, our actions run as causes and return to us as results" - Herman Melville

What we can accomplish together is far greater than what any of us can do alone.

Being a positive force doesn't have to entail drastic sacrifice, a long term commitment, or becoming involved in a complicated process. Every day with each interaction you make, you have a chance to make a difference in the world.

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.