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Today's SparkCoach lesson 5 Ways to Build Consistency

Wednesday, August 21, 2013

Today's SparkCoach lesson was 5 Ways to Build Consistency
1) Start with something that's pretty easy to manage and build up from there. Set a goal of one 10-minute exercise session per week.

I started with the 10 min exercise 5 times a week, now I do that 5 times a week at least AND I go to the gym 3 days a week. When I started going to the gym 3 days a week I was doing 30 min sessions now I'm up to 45 min.

2) Find an accountability buddy--someone who knows about your plan and is willing to give you a push when you feel like slacking off.

I find that my sparkfriends, My husband, My mom, co-workers, and friends are great when it comes to giving support. As long as they don't also wallowing and justifying my reasons to be inactive or over eat. I'd say 80% they are great accountability resources.

3) Join a SparkPeople Team or a Challenge. It's always harder to let someone else down than it is to let yourself off the hook.

I have joined quite a few spark teams and I find that this is a great support. I am more honest on SparkPeople and I also feel like people are always watching me. Which as frightening as it sounds is a great thing!

4) Employ an excuse buster. Find a friend, family member, or SparkPeople member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse.

This is new, I need to try this, Anyone want to be my excuse buster?

5) Always have a plan B. Because life is unpredictable and complicated, you need to have plan B ready--even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn't work out as planned.

My Plan B is carrying my gym bag at all times, And to take a rest between workout days. I used to go to the gym and work out 5-6 days a week and I started to make myself sick. Even exercise is good in moderation. I still walk 30 min to an hour every day but I try to space out the gym as its way more intense.
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Member Comments About This Blog Post
  • MDKM80
    These are great ideas. I have never heard of an excuse buster myself. That's a good idea! I don't have anyone outside my sparks friends that will kick my butt to work out and eat right when I just want to slack. My husband is easy going and says he loves me for whom I am no matter my waist size. Thanks for the great blog!!
    1760 days ago
    I need an excuse buster too!
    1760 days ago
    Great plan.

    I don't know where I'd be without my spark friends to keep me motivated and inspire me to move when I don't feel like it.

    Great blog!
    1760 days ago
    It's so great to see improvement. I remember when I was in my 20's and svelte I couldn't run a mile (I didn't know how to - would start to fast) now at 52 and overweight I can do 1 mile no problem (i know about pace now). I remember I had stopped going to the gym for years and I decided to restart. I was full of trepidation. Now going to the gym is like driving a car. More recently - in May I began to practise swimming and breathing under water, I must have stopped every 10 strokes, now I can swim almost 500 metres. I just committed to going out at least 1 a week.

    Thanks for sharing and follow your plan to success.
    1760 days ago
    Excellent visually appealing blog! Thanks!
    1760 days ago
    Good blog. You sure "hit the nail on the head". I don't have a big network, except my Spark friends, to keep pushing me along. As a matter of fact, I have not been doing well calorie wise since vacation, but SP friends keep encouraging me, and it really makes me think ~ I have taken the weight off, why do I want to put it back on ? emoticon emoticon
    1761 days ago
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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.