SparkPeople Exercise Secrets http://www.sparkpeople.com/secrets-category.asp?category=exercise Learn some of the secrets of success for Exercise from SparkPeople members. SparkPeople Exercise Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=exercise Squats http://www.sparkpeople.com/secrets.asp?tip=42676_squats Do squats when emptying out washer and dryer. Mon, 21 Jul 2014 09:26:00 EST Buy everyday bread http://www.sparkpeople.com/secrets.asp?tip=42672_buy_everyday_bread Hi, in France, bread is an everyday meal. And fresh bread is so better ! <em>4</em> So I buy bread only for two or three days, and go out to buy some fresh one by feet : it makes me walk 15 minutes ! <em>211</em> Sun, 20 Jul 2014 11:02:00 EST 10 minutes of daily exercise...will help you shrink your size http://www.sparkpeople.com/secrets.asp?tip=42669_10_minutes_of_daily_exercisewill_help_you_shrink_your_size There is no substitute for Perserverance and Consistency.<br>Another thing I learnt in Spark, more from people in my age group.You need to move, to improve. <em>311</em> <em>342</em> <em>313</em> <br>I know do chair exercises, chair yoga and stretches under the watchful eyes of a trained physiotherapist. I have moved from being wheel chair bound to using a cane to walk in a matter of 6 months. Lost about 55 to 56 lbs, more because of a debilitating infection, Dengue. Now maintenance is... Sat, 19 Jul 2014 13:48:00 EST MY MORNING WORKOUT!! http://www.sparkpeople.com/secrets.asp?tip=42667_my_morning_workout Yoga streaching 60 minutes<br>warm bath with oil Fri, 18 Jul 2014 06:34:00 EST Sneaking in steps http://www.sparkpeople.com/secrets.asp?tip=42665_sneaking_in_steps With the hot and humid summer I have a hard time getting moving. To sneak some walking into my shopping trips I make sure to walk around the perimeter of the store before I start shopping. If I have lots of errands to do those steps really add up! <em>30</em> Thu, 17 Jul 2014 11:25:00 EST Make it happen! http://www.sparkpeople.com/secrets.asp?tip=42662_make_it_happen When you do not feel like doing it....Just Do It!<br>Make it happen!.... Git 'Er Done!<br>Ok Go! Why are you still reading instead of doing??????????? Wed, 16 Jul 2014 08:04:00 EST Fitbit Motivation http://www.sparkpeople.com/secrets.asp?tip=42660_fitbit_motivation I currently own a Fitbit Flex. Through out the day, I'm constantly checking how many lights I have on my band so I can know how close I am to 10000 steps. It motivates me to get up and move more. Mon, 14 Jul 2014 21:52:00 EST permission to quit http://www.sparkpeople.com/secrets.asp?tip=42659_permission_to_quit When I walk on the tread mill, I will give myself permission to quit after just 5 more minutes. <em>198</em> When I get done with that 5 minutes of time, I give myself permission again if I do another 5. <em>101</em> That goes on until I have completed the full program I am doing. <em>104</em> So far I haven't quit because 5 minutes isn't really that long of a time for me. It may work for you too. Mon, 14 Jul 2014 11:37:00 EST See it, do it. http://www.sparkpeople.com/secrets.asp?tip=42654_see_it_do_it Putting my extra bedding up this morning, I stepped up on a stool to put a blanket away. Stepping down, I decided that felt good, so why not do a few more. That got 30 reps of stair steps done in just minutes in the course of my day. Later, while waiting on eggs to cook, I did some squats. A lot of my best exercise comes when I see a short opportunity, and step up to it. Sat, 12 Jul 2014 13:27:00 EST Wake Up and Do Exercises http://www.sparkpeople.com/secrets.asp?tip=42651_wake_up_and_do_exercises I use YouTube to follow to specific exercisers: Leslie Sansone and various Pilates practices. I shower and return to be for 2 hrs. This is also the best sleep of the night. Fri, 11 Jul 2014 02:01:00 EST Toning While Cooking http://www.sparkpeople.com/secrets.asp?tip=42646_toning_while_cooking While cooking, I try to incorporate some strength & toning exercises. Mon, 7 Jul 2014 14:44:00 EST Make a challenge of an outing http://www.sparkpeople.com/secrets.asp?tip=42644_make_a_challenge_of_an_outing When I do errands or going to the store, park a little distance from where you want to go and walk. That helps my heart, my muscles tone up and helps my whole body. Sometimes I get short of breath but so, maybe I stop and make like I'm adjusting my shoe or something. I know people that park as close as they can even illegally and then pay to work out in a gym Sun, 6 Jul 2014 15:52:00 EST Wall pushups http://www.sparkpeople.com/secrets.asp?tip=42643_wall_pushups This is for who are unable to do actual pushups. These are almost as good as the conventional ones. When it gets too easy, I do one-arm wall pushups. These are really intense and I always feel the burn. Sat, 5 Jul 2014 11:37:00 EST ADL 's (Activity in Daily Living) http://www.sparkpeople.com/secrets.asp?tip=42642_adl_s_activity_in_daily_living Small doses of activity, whether it's a stretch, getting up more while at work, and walking and not sit all day. A small strengthening exercise. Any type of activity in where you don't just sit! This is good for me due to Fibromylagia and am unable to do lengthy strenuous workouts. Fri, 4 Jul 2014 14:58:00 EST Butt Dancing http://www.sparkpeople.com/secrets.asp?tip=42640_butt_dancing As I drive to and from work I dance to the music on the radio. It started with sucking in my stomach and stretching my back and has advanced to swaying, twisting and contracting my butt. The 45 minute drive doesn't seem so long, my back no longer hurts when I drive and I am wearing a smaller size pant. Thu, 3 Jul 2014 21:05:00 EST Standing instead of sitting while working on my computer http://www.sparkpeople.com/secrets.asp?tip=42635_standing_instead_of_sitting_while_working_on_my_computer I raised up my desk so my Computer Monitor is at eye level when standing. Fewer lower back tightness and I can move around more this way. Wed, 2 Jul 2014 12:06:00 EST Set Timer when sitting http://www.sparkpeople.com/secrets.asp?tip=42634_set_timer_when_sitting I set a timer for 30 minutes when I sit down. When It goes off, I've got to get up and move for 10. Wed, 2 Jul 2014 11:10:00 EST 500 reps http://www.sparkpeople.com/secrets.asp?tip=42631_500_reps Through out the day I randomly jog in place or do marching , I keep counting my steps until they reach 500 . It is an easy way to fit in a bit of calorie burning here and there ! Mon, 30 Jun 2014 09:01:00 EST Secret to Success of burning extra calories http://www.sparkpeople.com/secrets.asp?tip=42630_secret_to_success_of_burning_extra_calories When I start to get bored, I will take the dog for a quick walk. That burns about 25 calories for a quick trip around the block, which is about .25 miles! <em>104</em> Sat, 28 Jun 2014 10:02:00 EST Persevere http://www.sparkpeople.com/secrets.asp?tip=42627_persevere Just do a little bit more each day and you will get stronger and gain endurance. Fri, 27 Jun 2014 22:22:00 EST Sit on exercise ball instead of chair or couch! http://www.sparkpeople.com/secrets.asp?tip=42626_sit_on_exercise_ball_instead_of_chair_or_couch Spend a few minutes, or even a hour or more, using your exercise ball in place of a chair or sofa. You use more muscles! I really enjoy doing this. I use an exercise ball (Swiss ball) while sitting at work, and at home, I'll deliberately pull the ball and use it to sit! Fri, 27 Jun 2014 22:02:00 EST Stair break http://www.sparkpeople.com/secrets.asp?tip=42623_stair_break For a quick exercise fix, I get out from behind my desk and do a few flights of stairs from the top (3rd floor) to the basement. This enables me to get exercise breaks in at work without returning to my desk all sweaty...always a good thing! Fri, 27 Jun 2014 08:07:00 EST Chris Powell Easy Exercise! http://www.sparkpeople.com/secrets.asp?tip=42622_chris_powell_easy_exercise I loved this advice from Chris Powell, he suggested do 10 minutes every day and when you feel comfortable add 5 more minutes and et cetera. You'd think I would've thought of that, but I didn't. lol <em>334</em> Thu, 26 Jun 2014 12:51:00 EST Turbo cleaning http://www.sparkpeople.com/secrets.asp?tip=42620_turbo_cleaning Yup. I just up and set a timer for 15 minutes and go to a "hot spot" and clean like crazy. Love it and my house looks so much better! <em>334</em> Thu, 26 Jun 2014 07:44:00 EST Don't confine yourself with strick rules http://www.sparkpeople.com/secrets.asp?tip=42619_dont_confine_yourself_with_strick_rules I started a workout challenge to stay active while at home. I called it the World Cup Challenge. Every day I changed the rules depending on my mood. On days I didn't feel like doing anything, I told myself, "Just do 10 minutes to complete today's challenge!" I kept this up for 32 days, the duration of the World Cup. Just enough time to make daily workouts a habit. Wed, 25 Jun 2014 12:58:00 EST Walking!! http://www.sparkpeople.com/secrets.asp?tip=42617_walking In the office instead of telephone people I walk all around talking to each other personally Tue, 24 Jun 2014 13:27:00 EST sleep in your workout gear! http://www.sparkpeople.com/secrets.asp?tip=42616_sleep_in_your_workout_gear I try to get my exercise in the morning before all of my crazy kids wake up and the house is peaceful. I find that if I sleep in my workout clothes then I'm less likely to shrug it off and hit the snooze. Morning workouts help me feel energized for the day and motivates me to stay on track all day. Tue, 24 Jun 2014 11:40:00 EST Commercial Intervals http://www.sparkpeople.com/secrets.asp?tip=42615_commercial_intervals <em>315</em> When you are using a Treadmill or Stationary Bike that has a Television on it, every time your Program goes to Commercial, increase your pace to the fastest you can do for a Minute or Two during the Commercial Break. Tue, 24 Jun 2014 02:30:00 EST Sedentary Job? What I did that WORKED! Tip #4 http://www.sparkpeople.com/secrets.asp?tip=42613_sedentary_job_what_i_did_that_worked_tip_4 4. I kept a half gallon of water at my desk & refilled it every morning. I wouldn't leave work until I'd finished the whole thing. It only took a few days before I was sipping a little during the day instead of waiting & drinking several glasses before leaving for home. As a result I had to make several trips to the bathroom during the work day. I started doing 10 "somethings" every time I'd visit the bathroom, 10 jumping jacks, wall push-up's, squats, etc. By the end of the day I'd done a lo... Mon, 23 Jun 2014 09:27:00 EST Sedentary Job? What I did that WORKED! Tips # 2 - 3 http://www.sparkpeople.com/secrets.asp?tip=42612_sedentary_job_what_i_did_that_worked_tips_2_3 Before I was a teacher I was a bookkeeper, a sedentary job. I came up with several ways to increase my exercise level. I was able to lose 50 pounds in less than 6 months. This is what I did:<br><br>2. I packed my lunch and also walked during my lunch break. I'd pack "finger foods" so I could easily eat while I walked. <br><br>3. I worked on the 3rd floor and we were given a choice of receiving a key to the stairs or a key to the elevator. I chose the key to the stairs. <br><br>(To be continue... Mon, 23 Jun 2014 09:21:00 EST Sedentary Job? What I did that WORKED! Tip #1 http://www.sparkpeople.com/secrets.asp?tip=42611_sedentary_job_what_i_did_that_worked Before I was a teacher I was a bookkeeper, a sedentary job. I came up with several ways to increase my exercise level. I was able to lose 50 pounds in less than 6 months. This is what I did:<br><br>1. I stopped driving to work and instead started taking the bus. The closest stop to my job was 10 blocks away, close to a mile in distance. I walked fast to be able to get to work on time and also to not miss the bus going home, it was an hour wait for the next one. <br>(To be continued - 3 more... Mon, 23 Jun 2014 09:18:00 EST Sneaking in Exercise http://www.sparkpeople.com/secrets.asp?tip=42610_sneaking_in_exercise On those days when I feel REALLY lazy, I try to pair super simple exercises with my everyday activities. I sometimes sit and do a few dumbbell exercises or leg lifts while watching tv. When I'm waiting for food in the microwave or on the stove, I will walk around the house instead of standing still waiting. I'll keep music going often to tempt me to move and dance while doing other activities. Sun, 22 Jun 2014 00:32:00 EST 10,000 steps a day with a pedometer. http://www.sparkpeople.com/secrets.asp?tip=42609_10000_steps_a_day_with_a_pedometer i have a pedometer and I try to get 10,000 steps or more a day. I put it on in the morning and wear it all day. If at first you can't do 10,000 a day start with what you can and work up to it. All that matters is that you get moving. <em>331</em> <em>315</em> <em>311</em> <em>313</em> <em>313</em> Sat, 21 Jun 2014 16:37:00 EST Walk instead of drive http://www.sparkpeople.com/secrets.asp?tip=42608_walk_instead_of_drive Dollar General is just around the corner from my home so whenever I need to pick up a few things I just walk instead of drive. Fri, 20 Jun 2014 16:00:00 EST Make friends in a scheduled exercise class http://www.sparkpeople.com/secrets.asp?tip=42607_make_friends_in_a_scheduled_exercise_class I go to crossfit two times a week. Making friends in the class that expect to see me there has made me accountable. I know if I miss a class they are going to be asking where I was. Telling them I was too tired would never cut it! Fri, 20 Jun 2014 13:41:00 EST Fatigue is a starting point http://www.sparkpeople.com/secrets.asp?tip=42606_fatigue_is_a_starting_point Once your Doctor gives the okay . . . <br> It's okay to start really, really slowly. I started at one minute a day. Next day, two minutes. Then three. Honest! The next week, four and five minutes. And so on. Thu, 19 Jun 2014 22:43:00 EST Choosing something active whenever able http://www.sparkpeople.com/secrets.asp?tip=42602_choosing_something_active_whenever_able From the time I wake up to an hour before bedtime, I choose to be active vs. not. This little modification is helping me add in extra steps walked and a little extra exercise seemlessly. <em>30</em> Thu, 19 Jun 2014 10:33:00 EST After Work http://www.sparkpeople.com/secrets.asp?tip=42599_after_work I work late at night. So, I go to the gym after work (11 pm). No one is there and it helps me clear my mind and get ready for the next day. Wed, 18 Jun 2014 09:58:00 EST Fitting time for walking http://www.sparkpeople.com/secrets.asp?tip=42598_fitting_time_for_walking No time for a long walk. I walk in the morning & at lunchtime, so need less time in the evening. My fit bit keeps me on track for my step goal. Tue, 17 Jun 2014 20:19:00 EST how to overcome the no time for exercise http://www.sparkpeople.com/secrets.asp?tip=42592_how_to_overcome_the_no_time_for_exercise I exercise first thing in the morning so when the day gets hectic I don't have to feel bad , because I already got the exercise done and I will not have the excuse that there is no more time Sun, 15 Jun 2014 21:56:00 EST Squeezing in Extra Movements to the day http://www.sparkpeople.com/secrets.asp?tip=42580_squeezing_in_extra_movements_to_the_day I do several things to keep on moving throughout the day - I always walk to a co-workers desk to talk to them, about every 30-60 minutes I make sure I get up and move by taking a walk around the office floor then going up the stairs to the next floor-walking to the other side-take the stairs down and back to my desk, at lunch I always fit in walking outside regardless of the weather for a minimum of 20 minutes, and I power walk to the train station which is about .87 miles from my office. Wed, 11 Jun 2014 07:52:00 EST Working out decreases hunger http://www.sparkpeople.com/secrets.asp?tip=42578_working_out_decreases_hunger Many studies have proven that strength training decreases a hunger hormone (ghrelin), and cardio decreases ghrelin AND increases a hormone that makes people feel full (peptide YY).<br><br>Knowing this, whenever I get hungry after recently eating, I just go for a brisk walk outside for half an hour - it's calming, rejuvenating, and keeps me less hungry! Tue, 10 Jun 2014 13:26:00 EST Strength and toning http://www.sparkpeople.com/secrets.asp?tip=42574_strength_and_toning I stretch well before starting the day for 5 minutes. Mon, 9 Jun 2014 08:42:00 EST walking 3 miles a day http://www.sparkpeople.com/secrets.asp?tip=42566_walking_3_miles_a_day i walk 3 miles every morning before work. Sat, 7 Jun 2014 14:54:00 EST walking 3 miles a day http://www.sparkpeople.com/secrets.asp?tip=42565_walking_3_miles_a_day i walk 3 miles every morning before work. Sat, 7 Jun 2014 14:54:00 EST Swap the music! http://www.sparkpeople.com/secrets.asp?tip=42560_swap_the_music Turn down the audio on your workout video and play your own workout music instead. It helps if you have built a playlist of songs with a good paced tempo to set the rhythm for your workout. Thu, 5 Jun 2014 22:13:00 EST TV Workouts http://www.sparkpeople.com/secrets.asp?tip=42559_tv_workouts I'm very busy and don't get much down time so usually all I want to do is relax and enjoy a tv show then I have an hour to spare. I recently bought a portable step machine and I now use it during my tv time. I can veg and tone my body at the same time Thu, 5 Jun 2014 14:59:00 EST Core exercises http://www.sparkpeople.com/secrets.asp?tip=42554_core_exercises When you are doing core workouts or any cardio, it is better if you do not arch your back. It does feel good to do so, but it is not recommended.<br>Keeping the back straight imagining that it is stiff helps in both cardio and core work. Tue, 3 Jun 2014 10:52:00 EST "You are one workout away from a good mood"... SO TRUE! http://www.sparkpeople.com/secrets.asp?tip=42552_you_are_one_workout_away_from_a_good_mood_so_true It works almost every time! A good intense workout is the best mood booster! Especially sprints! But I love my heavy weight lifting too! A good high intensity morning workout is the recipe for a good mood for the day! Mon, 2 Jun 2014 09:59:00 EST Sit and exercise http://www.sparkpeople.com/secrets.asp?tip=42542_sit_and_exercise I love to use my Aerobic Pedal Exerciser. I can sit and surf the web, watch my tv programs and pedal away! Recovering from surgery, this is perfect. It also allows me to do 2 things at once! <em>100</em> Sat, 31 May 2014 10:04:00 EST Weights http://www.sparkpeople.com/secrets.asp?tip=42540_weights I keep 2# weights in my office at work and 5# weights. When I need to stretch, I can easily pick up weights and do a few exercises too. Fri, 30 May 2014 06:54:00 EST Do NOT be efficient! http://www.sparkpeople.com/secrets.asp?tip=42534_do_not_be_efficient Somebody has already said this and probably better, but don't be efficient! Bring one bag of groceries at a time into your house from 'way down your driveway. How many steps can you rack up? <em>311</em> Tue, 27 May 2014 16:04:00 EST Moving More http://www.sparkpeople.com/secrets.asp?tip=42533_moving_more Sweeping the floor and the sidewalk makes the house cleaner and moves my arms. It seems easier to fit in movement when there is a second purpose to it. Mon, 26 May 2014 21:44:00 EST Shower http://www.sparkpeople.com/secrets.asp?tip=42513_shower_conditioning While I am waiting for the hair conditioner to work its magic, I use that time to do waist twists with arm punches in the shower. I plant my feet solidly on the shower floor and twist back and forth while doing forward arm punches toward the shower spray. It gives me 2 minutes of strength training and core work, plus I use that 2 minutes wisely! Tue, 20 May 2014 23:24:00 EST Shower "Conditioning" http://www.sparkpeople.com/secrets.asp?tip=42512_shower_conditioning While I am waiting for the hair conditioner to work its magic, I use that time to do waist twists with arm punches in the shower. I plant my feet solidly on the shower floor and twist back and forth while doing forward arm punches toward the shower spray. It gives me a 2 minutes of strength training and core work, plus I use that 2 minutes wisely! Tue, 20 May 2014 23:24:00 EST If you can't afford an ipod or iphone http://www.sparkpeople.com/secrets.asp?tip=42511_if_you_cant_afford_an_ipod If you really want to listen to music while you exercise, but can't afford to buy, or just don't want to buy an ipod or iphone and buy songs, there is an alternative that I found. It's a Sony Walkman Radio! It's awesome! It's small and you strap it to your arm. You use headphones with it and you can program up to 15 stations. It also has a stopwatch and clock to track your distance. The radio reception is very clear. I bought mine at BestBuy. It was a great purchase!<br> Tue, 20 May 2014 19:33:00 EST Sit on your balance disc -- small subtle constant movement results http://www.sparkpeople.com/secrets.asp?tip=42497_sit_on_your_balance_disc_small_subtle_constant_movement_results I bought an Altus balance disc and a co-worker mentioned her hyperactive son takes one to school to sit on. It keeps him in constant motion but confined to a seat.<br><br>That works for me! I sit on mine occasionally and I notice my abs and obliques making constant small adjustments to stay balanced. Mon, 19 May 2014 15:52:00 EST Property Check to pick up the Mail http://www.sparkpeople.com/secrets.asp?tip=42493_orioerty_check I hurry out to the door of my apartment with my dog. We walk quickly around the parking lot. We head up the driveway and walk on the road until we reach the end of the property. We move back onto the property and retrace our steps to my apartment. I have walked as quickly as I can. <em>198</em> This jaunt clears my mindset. Sun, 18 May 2014 10:06:00 EST copy the kids! http://www.sparkpeople.com/secrets.asp?tip=42490_copy_the_kids I've found I get tons of fun exercise just mimicking my kids. When they dance, I dance. When they run, jump, throw balls, lean upside down against the wall, I do the same. The kids love it, I have fun, and I get a great deal of physical activity in. Sat, 17 May 2014 12:56:00 EST Treading Water http://www.sparkpeople.com/secrets.asp?tip=42479_treading_water I go to the local rec. center with my husband after he gets home from work and we swim to the deep end of the pool and tread water while catching up with each other on our day. We are spending quality time together while getting our exercise in.<br><br>You would be surprised how many calories you burn treading water and it is easy on your joints. Fri, 16 May 2014 09:53:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=42476_walking I try to walk everyday. My husband sometimes walks with me. Thu, 15 May 2014 14:58:00 EST Walk an easy mile. http://www.sparkpeople.com/secrets.asp?tip=42474_walk_an_easy_mile I walk my son to school and back in the afternoon and that's a total of 2 miles. This is any easy one for me to do as having with me motivates me to keep going to be a healthy mom for him and his little brother. Thu, 15 May 2014 11:51:00 EST Making fitness more fun. http://www.sparkpeople.com/secrets.asp?tip=42472_making_fitness_more_fun This will seem strange to most of you, but for me it's fun to garden, and I get a full workout: bending, lifting, walking all over the yard. There's great pleasure and satisfaction in this, and it only takes bout 5 minutes before I start getting "warm." The best part is I don't have to go anywhere except out the back door. <em>224</em> Thu, 15 May 2014 08:47:00 EST Extra Movements http://www.sparkpeople.com/secrets.asp?tip=42466_extra_movements I have a sit/stand desk at work and when I stand, I have some upbeat music playing and I actually dance while working on my computer! I am on the second floor of my building so I will go up and down the stairs a few more times a day than I really need to. I like the dancing much better, stairs kill me! <em>353</em> Wed, 14 May 2014 11:16:00 EST Do something I love..Gardening http://www.sparkpeople.com/secrets.asp?tip=42465_do_something_i_lovegardening I am so happy it is time to get out to the garden. I am exercising but it is done while I do the thing I love. Wed, 14 May 2014 00:47:00 EST moving all the time, at work http://www.sparkpeople.com/secrets.asp?tip=42463_moving_all_the_time_at_work I move around, fidget, stand up, sit down, and walk to/from the bathroom throughout my day at work. i am not a good sitter. so, i am constantly moving. i dance to music, i go to the bathroom a few times a day, i use the stairs. Tue, 13 May 2014 13:04:00 EST How I make fitness fun http://www.sparkpeople.com/secrets.asp?tip=42461_how_i_make_fitness_fun I LINE DANCE. NOT ONLY DOES IT EXERCISE MY BODY AND HEART,IT. ALSO EXERCISES MY BRAIN KEEPING MY MEMORY SHARP! YE HA <em>334</em> Tue, 13 May 2014 09:49:00 EST Success shower http://www.sparkpeople.com/secrets.asp?tip=42456_success_shower Tell yourself you only deserve to shower if you have sweat. If you value your personal hygiene you will sweat! Sun, 11 May 2014 18:22:00 EST Walk walk walk http://www.sparkpeople.com/secrets.asp?tip=42453_walk_walk_walk If you find yourself with any downtime...just mill about until its time to get back to business. Thu, 8 May 2014 13:18:00 EST Visit Friends At Their Desks to Get Walking Into Your Day http://www.sparkpeople.com/secrets.asp?tip=42452_visit_friends_at_their_desks_to_get_walking_into_your_day Sometimes when I've been sitting at my desk too long and I need a mental break, I'll walk around the office stopping at my friends' desks to say Hi! It gets my blood moving again and I get little boost by chatting with people I like. IT can take 10 - 20 minutes, enough for a "spark." Thu, 8 May 2014 09:29:00 EST set a timer http://www.sparkpeople.com/secrets.asp?tip=42450_set_a_timer Get up every half hour (at least) and get a couple minutes of walking Thu, 8 May 2014 04:50:00 EST Have fun with the kids http://www.sparkpeople.com/secrets.asp?tip=42449_have_fun_with_the_kids Kids like to be silly and have fun. Find ways to add movement into playing with them. Thu, 8 May 2014 01:18:00 EST Walk Whenever Possible http://www.sparkpeople.com/secrets.asp?tip=42444_walk_whenever_possible I have an office on the third floor of my house. It's a mini-workout just getting up and down the stairs. I also prefer to walk to my errands rather than drive. I'll often use an iPod and headphones with music I like to prevent myself from getting bored. Or, I'll stop and take pictures of something I like with my cell phone camera. Tue, 6 May 2014 14:37:00 EST Dont over think it!! http://www.sparkpeople.com/secrets.asp?tip=42443_dont_over_think_it Instead of thinking about how hard your workout is going to be and talking yourself out of it, tell yourself you're going to take it easy, by the time you finish the warm-up you'll be ready to kick butt!!<br> Mon, 5 May 2014 23:36:00 EST Move http://www.sparkpeople.com/secrets.asp?tip=42441_move Do exercise daily Mon, 5 May 2014 03:46:00 EST Bouncing on an Exercise Ball http://www.sparkpeople.com/secrets.asp?tip=42439_bouncing_on_an_exercise_ball It's fun to put on some music and simply bounce or "march in place" while sitting on the exercise ball. For variety, stand and move the ball in circles. Listen to the phrases to cue changing direction. Fri, 2 May 2014 21:23:00 EST Am dance http://www.sparkpeople.com/secrets.asp?tip=42436_am_dance I set my alarm to music and dance with my 2 year old as we get dressed and ready to start our day. It gets us moving and music puts us both in a good mood Thu, 1 May 2014 13:16:00 EST Desk Sitting http://www.sparkpeople.com/secrets.asp?tip=42431_desk_sitting Recently I set a Task on my computer using the Task Scheduler to pop up a reminder every 35 minutes to get up and take a break. Move around. Stretch. It helps me move around a little bit more in the office. Tue, 29 Apr 2014 10:37:00 EST 10 Minute Track Walk in My House http://www.sparkpeople.com/secrets.asp?tip=42430_10_minute_track_walk_in_my_house The layout of my living room, dining room, kitchen and hallway in my house is in a continuous circle. Let me explain. I can start at point A in my dining room and walk through my kitchen (I forgot to mention that there are two entrances to my kitchen), to my hallway, living room and back to point A without back tracking. . Tue, 29 Apr 2014 10:16:00 EST Get a pedometer http://www.sparkpeople.com/secrets.asp?tip=42427_get_a_pedometer I have on and I and I wear it ever where. I actually wear two of them to see how they compare. I tired to get 10,000 a day or more. It keep me wanting to get in more steps. I try to set a goal and try to reach it by the end of the day. Sun, 27 Apr 2014 19:16:00 EST bottom tighter http://www.sparkpeople.com/secrets.asp?tip=42423_bottom_tighter while waiting for a bus, I do some exercise feet together tummy in and tighten your buttocks in together for 20 reps 2-3 times<br> Fri, 25 Apr 2014 15:09:00 EST Map those errand routes for mileage http://www.sparkpeople.com/secrets.asp?tip=42422_map_those_errand_routes_for_mileage I kept bemoaning that I didn't actually run or walk ever until I realized those lunch-time errands might help. I used the Fitness Tracker and mapped my route from my building to the CVS and back. I was able to quickly see that going around 2 blocks would make 1 mile. Fri, 25 Apr 2014 12:11:00 EST Conference calls mean Coach Nicole sitting videos http://www.sparkpeople.com/secrets.asp?tip=42421_conference_calls_mean_coach_nicole_sitting_videos There's lots of conference meetings where I'm not important for 10 minutes or a status is given I don't need to understand all the gory details. That's when Coach Nicole videos of sitting workouts is great. Just remember to make sure your video camera is pointed elsewhere! Fri, 25 Apr 2014 12:05:00 EST I Add Extra Steps to My Day http://www.sparkpeople.com/secrets.asp?tip=42416_i_add_extra_steps_to_my_day In order to work up to my goal of 5,000 steps in a day, I do a few things.<br>1. I park on the far side of the parking lot at work and walk to my building taking the longest way possible. <br>2. I made walking the dog, my chore every evening after work.<br>3. I go to Target (without my card) and just walk down the aisles. I enjoy shopping and stay on budget while getting my exercise. <em>104</em> Thu, 24 Apr 2014 16:32:00 EST Log it http://www.sparkpeople.com/secrets.asp?tip=42415_log_it I jot down the number of minutes I exercised each day on the wall calendar in our kitchen. It works for me - I hate those zeros! Thu, 24 Apr 2014 16:22:00 EST early morning exercise http://www.sparkpeople.com/secrets.asp?tip=42408_early_morning_exercise <br>I get up at 5.30 and jump on my treadmill for 30 mins before I have breakfast and get the kids ready for school.<br> <em>20</em> Tue, 22 Apr 2014 05:38:00 EST Walking the Stairs!! http://www.sparkpeople.com/secrets.asp?tip=42404_walking_the_stairs Where I work there are stairs, I try to walk up and down the stairs 2 times a day. Thu, 17 Apr 2014 12:35:00 EST Dancing in the office http://www.sparkpeople.com/secrets.asp?tip=42399_dancing_in_the_office I shut my office door and dance to a favorite song at least twice a day. I try and pick a song that is at least three minutes long. Tue, 15 Apr 2014 05:01:00 EST Throwing the ball with the dog http://www.sparkpeople.com/secrets.asp?tip=42397_throwing_the_ball_with_the_dog If your dog likes when you throw the ball like mine does then here's an idea I found out today.<br>Throw the ball and do jumping jacks until they bring it back. Mon, 14 Apr 2014 18:11:00 EST My Secret http://www.sparkpeople.com/secrets.asp?tip=42392_my_secret To enjoy what I am doing to the point I go that extra mile to burn extra calories. Fri, 11 Apr 2014 08:40:00 EST Lunges and Squats While Taking a Smoke Break http://www.sparkpeople.com/secrets.asp?tip=42383_lunges_and_squats_while_taking_a_smoke_break Okay, I'm bad . . . I smoke. But, whenever I go outside to smoke, I get in 10-20 lunges and 10-15 squats. Gets my heart rate and respiration up. My knees are getting stronger. The gorgeous weather we're having here in Houston lately makes it a real pleasure! If it's raining, there is a covered area that I can do my lunges and squats in. Wed, 9 Apr 2014 09:15:00 EST Lunges and Squats While Taking a Smoke Break http://www.sparkpeople.com/secrets.asp?tip=42382_lunges_and_squats_while_taking_a_smoke_break Okay, I'm bad . . . I smoke. But, whenever I go outside to smoke, I get in 10-20 lunges and 10-15 squats. Gets my heart rate and respiration up. My knees are getting stronger. The gorgeous weather we're having here in Houston lately makes it a real pleasure! If it's raining, there is a covered area that I can do my lunges and squats in. Wed, 9 Apr 2014 09:15:00 EST Wall push-ups http://www.sparkpeople.com/secrets.asp?tip=42379_wall_pushups Wall push-ups are a good way to get more upper-body exercise when you may not have time for floor push-ups, or maybe you're not so great at floor push-ups. They benefit chest, shoulders, arms/triceps, and core muscles. Step back just a little (safely) to "lean into the wall" more, and make the push-ups a bit more challenging. If you need to protect a wall from natural oil from your hands, try wearing non-slip or rubber gloves. Tue, 8 Apr 2014 21:13:00 EST Bathroom walk http://www.sparkpeople.com/secrets.asp?tip=42378_bathroom_walk I always choose the furthest bathroom away from my office so I have an excuse to get in at least 5 more minutes of walking in my day! And drinking lots of water helps, because then I have to go every 30 mins! That's a lot extra walking! Tue, 8 Apr 2014 13:34:00 EST Exercise Goals! (Running for me) http://www.sparkpeople.com/secrets.asp?tip=42373_exercise_goals_running_for_me Setting and reaching CONCRETE goals is the most motivating for me in my fitness and weight loss journey. Since I have a concrete date to run my first 5k, and a concrete path to get there using couch to 5k programs, it has been a HUGE motivation boost now that I have been on the path to reaching my goals the past few weeks. Plus exercise you KNOW you've done it or not, weight loss is sometimes a crap-shoot certain times with plateaus and such. <em>386</em> Mon, 7 Apr 2014 16:11:00 EST Bathroom exercises http://www.sparkpeople.com/secrets.asp?tip=42366_bathroom_exercises I use the trip to the restroom to get a set in on my exercises. I pick an exercise for the day (like squats) and do 10 every time I use the facility. If you get your water in for the day you get a lot of sets in. <em>198</em> Fri, 4 Apr 2014 12:40:00 EST "Bribery!" - the best thing since sliced bread?? http://www.sparkpeople.com/secrets.asp?tip=42365_bribery_the_best_thing_since_sliced_bread When reasoning, tantrum throwing, excuses don't work to get out of the door and walk, or out of bed, or off the couch to exercise...bribery is my fallback wing girl! (I'll let you wear your SpongeBob "Geeks Rule" tshirt if you get up and go for that walk...you can take your camera and take nature snaps along the way if you do the first 3kms at least at your best pace....Self, you can listen to "Moves like Jagger" 20 times in a row for all I care if you're Jumping-Jackin' while it's playing!) Fri, 4 Apr 2014 09:46:00 EST cat in stroller http://www.sparkpeople.com/secrets.asp?tip=42364_cat_in_stroller I have 2 cats . So everyday i take one of them out in our pet stroller and walk the distance that was set for the week. Every day we take opposite routes to keep the walk fresh . Calico loves it but smokey she just curls up and mews . Thu, 3 Apr 2014 20:45:00 EST Get a Whoodle! http://www.sparkpeople.com/secrets.asp?tip=42361_get_a_whoodle I have a whoodle- a very active dog - if I don't walk him a lot every day he drives my family crazy. Instant support from my family and lots of exercise every day for me. I have no choice but to <em>386</em> . Wed, 2 Apr 2014 13:38:00 EST get up and move http://www.sparkpeople.com/secrets.asp?tip=42359_get_up_and_move If I have to sit for long periods of time, every 15 minutes or so, I get up and move around for 5 minutes. Wed, 2 Apr 2014 12:16:00 EST walmart walking http://www.sparkpeople.com/secrets.asp?tip=42358_wqalmart_walking when it is cold out side I walk at walmart Wed, 2 Apr 2014 11:51:00 EST Burn 400+ calories a day with a stand-up desk http://www.sparkpeople.com/secrets.asp?tip=42356_burn_400_calories_a_day_with_a_standup_desk You can burn 400 calories a day just by switching from sitting all day to standing. There's a do-it-yourself stand-up desk kit from bits you ca get at IKEA for under $25. I made one for myself, and bought an anti-fatigue mat so my feet/legs wouldn't get sore. Also, because I'm already standing, walking around is something I do a lot more often. Tue, 1 Apr 2014 01:31:00 EST Accountability http://www.sparkpeople.com/secrets.asp?tip=42354_accountability I go to a water aerobics class twice a week with four friends and that keeps me accountable! I also attend my husbands cardiac rehab program three times weekly which is a really good workout and that helps support him in his heart health and me in my weight loss! <em>381</em> Mon, 31 Mar 2014 18:15:00 EST Early Birds Exercise http://www.sparkpeople.com/secrets.asp?tip=42352_early_birds_exercise I get up fifteen minutes earlier than I need to and do some stretching exercises. Mon, 31 Mar 2014 04:53:00 EST Dog-driven jog http://www.sparkpeople.com/secrets.asp?tip=42348_dogdriven_jog Dotty-the-Dog and I head to the front door several times during the day (ie: Commercials on TV, between chores) and when she gets outside she either takes off down the drive or "bows" to me the way dogs do--Taking off means a brisk walk around our long driveway. "Bowing" means I 'have to fast jog! It's amazing how often she "bows". I get my 1/8 mile jog and so does Dotty! Several times a day! Sun, 30 Mar 2014 09:55:00 EST Dog companions http://www.sparkpeople.com/secrets.asp?tip=42345_dog_companions I take my dog for walks and she loves it--she is the reason I get out on some days, even if it is just for a mile or just around the block if it is allergy season. Sat, 29 Mar 2014 13:01:00 EST Mini Moving Its http://www.sparkpeople.com/secrets.asp?tip=42344_mini_moving_its I've been sedentary. Just getting up and moving about is a plus. But I found an app recently by Joseph Clough entitled Free Hypnosis with 18-20 minute sessions. I believe you can relax and access your subconscious during repetitive moments so I get into a stomping Native Dance mode. Then I close my eyes to listen while I envision all I can. So far, it's been extremely easy to do my "Mini Moving Its" this way. It's like a vacation get away to positive. And who doesn't need that? Fri, 28 Mar 2014 13:35:00 EST gazelle http://www.sparkpeople.com/secrets.asp?tip=42337_gazelle just love working out on the gazelle and listening to my music at the same time. the beat makes me go faster or slower. do an hour each day. Fri, 28 Mar 2014 11:09:00 EST Bus Challange http://www.sparkpeople.com/secrets.asp?tip=42333_bus_challange I take the bus. Sometimes I miss the bus. When that happens, I challenge myself to see how many stops I can walk between busses. {warning: best to only be done if you know the bus schedule} Thu, 27 Mar 2014 10:00:00 EST Fitting Exercise into a busy schedule http://www.sparkpeople.com/secrets.asp?tip=42332_fitting_exercise_into_a_busy_schedule With a long commute, I get off the commuter rail a stop earlier and walk the rest of the way to work; at lunch, I walk 15-30 minutes; on conference calls I walk around my cubicle; while my music is playing at my desk and a favorite song plays I get up and dance around or at least move my upper body to the beat; I walk to the train station instead of taking the subway which is almost 1 mile; at home I fit in another 40-50 minutes of cardio/strength exercise; walk in place during commercials on... Thu, 27 Mar 2014 09:20:00 EST Getting my steps in a little at a time http://www.sparkpeople.com/secrets.asp?tip=42326_getting_my_steps_in_a_little_at_a_time Eventually I will be walking miles and miles like I once did. Today, however, that idea sends chills down my back. I found a way to begin the journey today, though. When I set the microwave to warm something up, I march-walk and count my steps until the microwave is finished. Amazing how many steps I'm getting in. (I'm doing other things during that time too, such as raising arms, circling them, kicking -- you know the routine. Sun, 23 Mar 2014 14:48:00 EST Time to exercise http://www.sparkpeople.com/secrets.asp?tip=42322_time_to_exercise I open my daycare at 6AM. My first child does not come until 7:15. I try to get in at least 30 - 60 minutes before they arrive. If possible I try to get in another shorter workout when they are down for a nap after lunch. Doesn't always work out that the babies go down at the same time. Sat, 22 Mar 2014 21:27:00 EST Listening to audiobooks http://www.sparkpeople.com/secrets.asp?tip=42320_listening_to_audiobooks I am hooked on listening to mystery audiobooks while I walk. It makes me want to walk longer because I want to know what is happening next. I only wish I had started using them a long time ago. Sat, 22 Mar 2014 11:55:00 EST gear up http://www.sparkpeople.com/secrets.asp?tip=42315_gear_up i wear my workout clothes to bed the night before Wed, 19 Mar 2014 00:55:00 EST Active Sitting http://www.sparkpeople.com/secrets.asp?tip=42313_active_sitting I cannot walk without the use of a walker or without contact guard assist when working on gait training (due to balance difficulties), so I have a mini-stepper that I position in such a way that I use it recumbent-style while running IV fluids or if forced to be seated for extended periods of times. This helps with motor planning, boredom, and strength building in my recently operated on leg leg. The more active I am, the less pain I am in. Tue, 18 Mar 2014 15:42:00 EST Bathroom Breaks http://www.sparkpeople.com/secrets.asp?tip=42312_bathroom_breaks Whenever I get up to use the potty (which is quite often!), I jog in place for 100 steps before and after, in addition to walking the long way. Those extra steps add up throughout the day. <em>334</em> Tue, 18 Mar 2014 14:14:00 EST Have a Dance Party with my kids! http://www.sparkpeople.com/secrets.asp?tip=42310_have_a_dance_party_with_my_kids I am ashamed to say it but my kids tend to spend too much time looking at a screen. So I like to crank up some tunes and get all 4 of them up on their feet. Not only do we burn calories dancing but also laughing! <em>353</em> Tue, 18 Mar 2014 09:11:00 EST Prepare To Succeed-Not to Fail http://www.sparkpeople.com/secrets.asp?tip=42301_prepare_to_succeednot_to_fail Have your workout clothes READY and in sight when you wake up! Never ask your body if you 'feel' like working out; Just get those clothes on that you packed the night before and say good bye to distractions that might talk you out of yur action plan for success! <em>185</em> Mon, 17 Mar 2014 10:10:00 EST Five Minute Magic! http://www.sparkpeople.com/secrets.asp?tip=42290_five_minute_magic If I'm feeling unmotivated to workout, I tell myself to give it five minutes, and then I get started. Usually during the first few minutes, I find my spark! and set my mind toward my originally planned exercise! Tue, 11 Mar 2014 12:32:00 EST Exercise doing something you love to do! http://www.sparkpeople.com/secrets.asp?tip=42287_exercise_doing_something_you_love_to_do Whether it's dancing, hula hoops or basketball. I make sure every day I do some fun exercise! <em>41</em> Mon, 10 Mar 2014 10:47:00 EST Dance and exercise while vacuuming and doing chores around the house http://www.sparkpeople.com/secrets.asp?tip=42284_dance_and_exercise_while_vacuuming_and_doing_chores_around_the_house One thing I like to do is dance with the vacuum. Sounds silly, but it works and makes a needed chore more fun. <br>Another thing I do is squats when loading and unloading the dishwasher. You will be able to add a lot of exercises like toe touches while picking up items. Have fun and get the house picked up, too Sat, 8 Mar 2014 23:26:00 EST Dancing like I was a kid again http://www.sparkpeople.com/secrets.asp?tip=42281_dancing_like_i_was_a_kid_again As a teenager we all loved to dance. I used to feel free and expressive when I danced. Now that I'm a grandmother of 4 I have rediscovered that freedom of movement. I am able to keep me active by putting on the radio and dancing to the same songs I enjoyed as a teenager. It helps me to feel young again and keeps my muscles supple and my joints from stiffening up. I also have a lot of fun doing this. Thu, 6 Mar 2014 19:45:00 EST Build-in a balance exercise! http://www.sparkpeople.com/secrets.asp?tip=42275_buildin_a_balance_exercise I am always looking for ways to add "exercise value" to every-day activities. I've started doing this mini balance activity every morning. When I get out of the shower, I like to put lotion on my legs and feet. In the past, I always sat on a chair to do this. Now, I stand up: I balance on one foot while holding the other foot in the air and applying lotion to it. To avoid getting lotion on the carpet, before putting my foot down, I put on a sock and shoe and tie the shoe. Then I switch feet. Mon, 3 Mar 2014 17:44:00 EST Hotels w/o gyms http://www.sparkpeople.com/secrets.asp?tip=42261_hotels_wo_gyms When I go to certain hotels with my husband sometimes they do not have gyms (our fav. in LV is Sam's Town) they have a pool. We always stay on the 9th floor, their highest. I get permission to use the stair wells for exercise. I walk around the top floor which is a large circle that overlooks down onto the indoor waterfall and food courts, it is close in size to a reg. school track size. I walk around 4 times, then the staircase up & down 2 twice. I do this set 4 times total. Thu, 27 Feb 2014 18:36:00 EST Fitbit Flex http://www.sparkpeople.com/secrets.asp?tip=42256_fitbit_flex I tap on it a few times to put it in activity mode and it tracks my steps, distance, duration and calories. Plus, I love how it tracks all my steps, distance, calories, sleep hours etc. It great :) Wed, 26 Feb 2014 03:40:00 EST Count backwards http://www.sparkpeople.com/secrets.asp?tip=42252_count_backwards When I do weight training, I count backwards (12 to 0) instead of forwards (1 to 12). This helps me trick my brain to thinking that I am completing an exercise sooner. Works for me! Tue, 25 Feb 2014 11:36:00 EST Spark Tracker http://www.sparkpeople.com/secrets.asp?tip=42250_spark_tracker I was shocked after several days of wearing the Sparkpeople pedometer on my shoe at just how sedentary I'd become over the past several years. No wonder the pounds crept up on me! The shining stars that you earn by moving throughout the day are very pretty and are an easy way to keep track without having to count every step. I love it that if I want to know the real number of steps I can always log into Sparkpeople and know that it keeps track for me. Fun AND easy!! Woohoo!!! <em>543</e... Mon, 24 Feb 2014 22:37:00 EST packing a bag http://www.sparkpeople.com/secrets.asp?tip=42248_packing_a_bag I pack a bag with everything I need for work the next day. That way, if I want to skip a workout, I have to unpack my bag. That makes me feel guilty for skipping the workout!!!! Mon, 24 Feb 2014 20:21:00 EST Involve the whole family! http://www.sparkpeople.com/secrets.asp?tip=42246_involve_the_whole_family My husband and I are getting into hiking, and taking our four boys along. We have so much fun as a family, we hardly realize we're getting a heart-pumping work out climbing those trails! Sat, 22 Feb 2014 01:29:00 EST Keep moving http://www.sparkpeople.com/secrets.asp?tip=42244_keep_moving Be aware of how much you sit. Even while sitting you can still keep moving, The more you are aware you are not moving, will get you moving more. Fri, 21 Feb 2014 08:36:00 EST On my calender http://www.sparkpeople.com/secrets.asp?tip=42229_on_my_calender I read in one of your suggestions to give yourself weekly or monthly challenges and another wonderfully smart person said to this as you would do your job. I took both these ideas and decided to schedule my exercise on my work calendar. Thanks for your wonderful ideas! They work. <em>250</em> Mon, 17 Feb 2014 17:34:00 EST FEELING HEALTHY http://www.sparkpeople.com/secrets.asp?tip=42228_feeling_healthy <em>521</em> Mon, 17 Feb 2014 17:32:00 EST A smelly cue to get you in the mood to exercise! http://www.sparkpeople.com/secrets.asp?tip=42223_a_simple_cue_to_get_you_in_the_mood_to_exercise I have a fragrance spray that I've always used after I work out. <br>This fragrance always reminds me of exercise as I only ever use it at that time. <br>The other day I realized that by using the fragrance when I'm struggling to motivate myself to exercise helps me think of exercise and how well I feel after I've worked out, and gets me moving! Sun, 16 Feb 2014 07:08:00 EST Virtual Walking http://www.sparkpeople.com/secrets.asp?tip=42220_ice_snow_frigid_temps_interfere_w_walking Loving my pedometer as I follow my progress virtually on some of the world's most amazing trails. Every night I log my steps and view pictures of sights along the trail. I can walk around a snowy lake or feel the warmth of the tropical sun.<br>The more steps I take, the bigger my reward at the end of the day! It's addictive...I'm approaching one year of consistency!<br>Added benefit: the house is getting cleaner because I do less sitting! Burn those calories and Walk4Fun! <br> <em>148</e... Sat, 15 Feb 2014 08:14:00 EST Sore Butt Relief for Indoor Cycling http://www.sparkpeople.com/secrets.asp?tip=42216_sore_butt_relief_for_indoor_cycling For the longest time I was trying to get my daily cycle minutes in by working out one time a day. I now leave my workout clothes on all day and break up my cycle workouts into 3 separate events. No longer do I experience a sore rear but I am able to workout harder at each workout doing interval training. This also gives me knee relief in between as well. Fortunately I work out of my home and own my own bike, which allows me to do the aforementioned. Fri, 14 Feb 2014 13:53:00 EST FLEX!!! http://www.sparkpeople.com/secrets.asp?tip=42204_flex Flex while your walking, talking, singing, dancing, sitting, thinking, EVERYWHERE! Flex, it really hhelps with tightening your abs and keeping them hard. I do not recommend this for a full workout but if you are like a lot of older women or younger women i guess, your excuse may be, "Well i dont have enough time to work out? I'm too busy?" Welll ladies, or men, flex no matter what you are doing because you will eventually make a habit out of this & you'll be workin ur abs. Flex your cheeks to... Tue, 11 Feb 2014 12:37:00 EST Find a Virtual Workout Buddy http://www.sparkpeople.com/secrets.asp?tip=42201_find_a_virtual_workout_buddy Have a friend who lives too far away to meet you for a workout? Set a virtual workout date instead! Text your workout progress to each other, or connect via video chat. It can be just as effective as an in person meet-up to keep you motivated to get in your workout! Tue, 11 Feb 2014 00:25:00 EST EACH MUSCLE! Homeade by me! Seperate specific muscle moves through workout! http://www.sparkpeople.com/secrets.asp?tip=42197_each_muscle_homeade_by_me_seperate_specific_muscle_moves_through_workout TOTALS: *600 standing crunches to the side*500 stand crunches forward*200 normal froggy squats*200 squeeze tight frog squats*80 norm. calf raises*80 toes in calf raises*80 toes out calf raises*160 tricep lifts on chair*40 push ups*100 laying down knees bent leg liffts on chair*100 legs spread laying down knees bent on chair leg lifts* 100 standing knee to elbow twists fast Mon, 10 Feb 2014 13:03:00 EST Take the stairs http://www.sparkpeople.com/secrets.asp?tip=42195_take_the_stairs Never take the escalator or lift, I always walk. <em>185</em> Mon, 10 Feb 2014 06:59:00 EST DVD Library http://www.sparkpeople.com/secrets.asp?tip=42193_dvd_library Bad weather is a frequent excuse not to exercise. Exercise DVDs are cheap ($10 or so) and if you buy a new one when you get bored, you will eventually have a small library of videos to use at home when the weather is bad. Sun, 9 Feb 2014 10:40:00 EST Geocaching http://www.sparkpeople.com/secrets.asp?tip=42192_geocaching This I have done all over the world. it is a world wide hide and seek a cache. It is free. Check out geocaching.com Sun, 9 Feb 2014 10:05:00 EST I use all aportunities to walk of ride my bike to do erence or chores! http://www.sparkpeople.com/secrets.asp?tip=42185_i_use_all_aportunities_to_walk_of_ride_my_bike_to_do_erence_or_chores I will walk or take my bike to do any of my chores that is not farter then 10 km or if I don't have to carry too many things.<br>This makes me feel alive. Thu, 6 Feb 2014 12:55:00 EST Morning Exercise http://www.sparkpeople.com/secrets.asp?tip=42175_morning_exercise Exercising every morning before the rest of the house gets up. The only excuse I have is that I want more sleep. After I have exercised, I don't feel like I needed the extra sleep. By 7 am - I have already accomplished something and have started my successful day. Wed, 5 Feb 2014 09:51:00 EST Use Non "Exercise" Activities to Increase Movement http://www.sparkpeople.com/secrets.asp?tip=42173_use_non_exercise_activities_to_increase_movement To keep moving, one doesn't always have to be "exercising". There are many non-exercise activities that also involve the body: making music on an instrument, singing, house-cleaning, playing with pets or kids... Wed, 5 Feb 2014 06:18:00 EST Workout at your Desk http://www.sparkpeople.com/secrets.asp?tip=42171_workout_at_your_desk Working out at my desk keeps me alert and gets in my activity minutes. I keep it to 10 to 15 minutes. The spark videos are great. Tue, 4 Feb 2014 13:41:00 EST Lose the Snooze Button! http://www.sparkpeople.com/secrets.asp?tip=42167_lose_the_snooze_button Instead of hitting snooze, get up, get dressed, brush your teeth and get moving. Sun, 2 Feb 2014 14:37:00 EST Love yourself! http://www.sparkpeople.com/secrets.asp?tip=42164_love_yourself Love yourself enough to move as much as you can during the day! <em>381</em> Sat, 1 Feb 2014 21:18:00 EST Cycle http://www.sparkpeople.com/secrets.asp?tip=42157_cycle Get a bike and cycle as much as you can. We have several cycle paths off road around where I live Wed, 29 Jan 2014 02:52:00 EST Get off your butt! http://www.sparkpeople.com/secrets.asp?tip=42156_get_off_your_butt Just go to the gym, or stay at home & just get that workout in! <em>381</em> Tue, 28 Jan 2014 17:00:00 EST Do it right now http://www.sparkpeople.com/secrets.asp?tip=42155_do_it_right_now Just give me 30 seconds of your time .<br>Take 10 deep breaths and take a long stretch. <em>320</em> Mon, 27 Jan 2014 23:05:00 EST TV Commercial Core Workout http://www.sparkpeople.com/secrets.asp?tip=42153_tv_commercial_core_workout When I am watching TV, I sneak in some core exercises during the commercials. I do a plank or crunches, reverse crunches or leg lifts, etc. It makes good use of the time and decreases the amount of time I spend just sitting. Mon, 27 Jan 2014 18:59:00 EST Go for it http://www.sparkpeople.com/secrets.asp?tip=42151_go_for_it so you're feeling like the couch is your best bet today huh? wrong! Come the end of today you'll feel restless and will be saying "I wish I'd walked/cycled/swam" (whatever)<br>So don't just sit there feeling low, GO FOR IT.<br><br>Even if it's only 15 mins you'll fee the benefit later and MAN will it lift your mood <em>381</em> Mon, 27 Jan 2014 05:59:00 EST Night time walking with the dogs http://www.sparkpeople.com/secrets.asp?tip=42145_night_time_walking_with_the_dogs I have 3 dogs that love to go for walks. I take one at a time and go around 4 miles. I love walking at night because it is so quiet and the dogs don't get so distracted by squirrels and such. The time goes by so quickly because I use this time to think and plan. Sat, 25 Jan 2014 14:04:00 EST Listen to Your Body http://www.sparkpeople.com/secrets.asp?tip=42138_listen_to_your_body Commit to exercise, but at a pace your body is willing to handle. There's a difference between "laziness" and a day when working out will hurt more than help. Sometimes you need to take a break for a day and then come back to it. Thu, 23 Jan 2014 16:01:00 EST While at the copy machine.... http://www.sparkpeople.com/secrets.asp?tip=42136_while_at_the_copy_machine I do squats, hip circles, lunges, anything other than just standing there watching the copier. <em>252</em> Thu, 23 Jan 2014 10:17:00 EST Get off the couch and move http://www.sparkpeople.com/secrets.asp?tip=42130_get_off_the_couch_and_move Healthy brunch and exercising using 2lb weights to start for 10 min a day Wed, 22 Jan 2014 18:02:00 EST give it 100 http://www.sparkpeople.com/secrets.asp?tip=42122_give_it_100 In 2013 I decided to commit to 100 hikes/ walks ( that doesn't include treadmill time ) for a yearly goal in 2014 ...so far its going great ...in fact I'm thinking of challenging myself to 100 days of doing something new or different like learning to play tennis , kickboxing , or eating fruit etc ...I'm going for 100 day streak :) whatever that may be Tue, 21 Jan 2014 02:51:00 EST Set a timer http://www.sparkpeople.com/secrets.asp?tip=42110_set_a_timer When I am doing something that involves sitting for long periods of time (like working on my computer), I set a timer for 15 minute intervals to remind me to get up and move around, stretch, etc. I just make sure to do something that gets me up and off of the chair. Even if I do it for only a minute or two, I feel better, and I know it increases my activity level overall, even if in just a small way. Sat, 18 Jan 2014 14:58:00 EST Shower Squats http://www.sparkpeople.com/secrets.asp?tip=42109_shower_squats Squeeze your squats in during your morning shower. Sat, 18 Jan 2014 08:01:00 EST Park Play http://www.sparkpeople.com/secrets.asp?tip=42107_park_play When I go to the park with my son, I do step aerobics on the play structure. Fri, 17 Jan 2014 22:05:00 EST JUST DO IT! http://www.sparkpeople.com/secrets.asp?tip=42100_just_do_it I have found out that saying <em>227</em> aloud, putting my shoes on and doing my exercising gets things going. Wed, 15 Jan 2014 08:13:00 EST jog after work out http://www.sparkpeople.com/secrets.asp?tip=42099_jog_after_work_out After doin30 minute of Jillian's 30 day shred I would jog keeping the heart pumping. Wed, 15 Jan 2014 07:48:00 EST Have Some Fun With Exercise http://www.sparkpeople.com/secrets.asp?tip=42096_have_some_fun_with_exercise When I get to the top of a big hill on the local bike trail, I like to coast down as fast and as far as I can - often with a shout of "Wahooooo!". :) Tue, 14 Jan 2014 18:31:00 EST Treadmill Desk http://www.sparkpeople.com/secrets.asp?tip=42095_treadmill_desk You can look into these online to buy. My handy husband just hooked some deep shelving to the wall and I have my computer set up with my treadmill. Doing work online and walking at a 1.5 to 2 I easily burn 600 calories without even noticing. Chatting with friends, playing games, doing my sparkpeople all while walking! Tue, 14 Jan 2014 14:31:00 EST Boxing the pounds off http://www.sparkpeople.com/secrets.asp?tip=42092_boxing_the_pounds_off I went to a CKO class very nice high intensity great work out but very expensive. First class is free after that 20 $ an hour.<br>I like it .I went to Moddels an I got a punching bag .Each time I go by I do 20 punches mixed with squads. If I have a lot of energy I do it during the TV Commercials .Is a great work out without gym membership. Tue, 14 Jan 2014 06:36:00 EST Prevent Wet Phone & Pedometer http://www.sparkpeople.com/secrets.asp?tip=42091_prevent_wet_phone_pedometer Tip: Ever get caught in rain/snow/sleet? Take a few small plastic sandwich bags when you go on your walk, hike, sporting event...great prevention for anyone of any age who might be at risk for a wet phone/pedometer from wet pockets!! Easier than rice!<br> <em>148</em> Mon, 13 Jan 2014 16:11:00 EST Squat for a quick burst of energy! http://www.sparkpeople.com/secrets.asp?tip=42085_squat_for_a_quick_burst_of_energy When I have a pause in the day I do 5 squats with deep breathing and move my arms (up and out on the way up; down and in on the way down) as well. This gives my brain a burst of oxygen and it gives me a boost in my energy. <em>104</em> Sat, 11 Jan 2014 11:06:00 EST LAZY DAY Workout http://www.sparkpeople.com/secrets.asp?tip=42080_lazy_day_workout We all have those days, every now and then, when we JUST. DON'T. FEEL. LIKE. IT. It, being anything---especially working out. Instead of doing nothing at all, do a short, 15 minute workout circuit.<br><br>Choose exercises that engage small and large muscle groups simultaneously, for maximum calorie burn. For example, with proper form, do as many kettlebell swings as you can for 60 seconds. Rest for 10 seconds, then on to the next one. You can even make it a HIIT circuit. 15 minutes is better ... Fri, 10 Jan 2014 12:29:00 EST Just Dance! http://www.sparkpeople.com/secrets.asp?tip=42079_just_dance <em>350</em> Fri, 10 Jan 2014 12:25:00 EST Dance like no one's watching! http://www.sparkpeople.com/secrets.asp?tip=42075_dance_like_no_ones_watching Music is the best!!<br>I found a BPM Workout station on Slacker.com and I LOVE it. All of the songs on this station have been hand selected for their high energy sound and they all clock in from 150-190 BPM. Perfect for the cardio portion of your workout or for your daily run. Featuring motivational dance tracks and high-BPM remixes of top hits. Thu, 9 Jan 2014 13:49:00 EST My Dog won't let me be lazy! http://www.sparkpeople.com/secrets.asp?tip=42074_my_dog_wont_let_me_be_lazy My dog is a great motivator. How can you ignore two big brown eyes staring at your waiting for a morning walk! Thu, 9 Jan 2014 11:40:00 EST Push yourself with Post-Its http://www.sparkpeople.com/secrets.asp?tip=42072_push_yourself_with_postits I put post its throughout my house and change them weekly. <br>On my bathrooom mirror, "What are you going to do today to meet this week's goal?"<br>On the kitchen counter "12 pounds down, 14 more to go. You can do it", <br>On my night stand, "Great job today! Adequate sleep helps with weight loss"<br>On the wall right next to the door when I leave the house, "Remember, feel free to park further away to get those few extra steps in" Wed, 8 Jan 2014 18:40:00 EST My favorit exercise is playing table tennis (ping pong) fun, fun, fun. . . http://www.sparkpeople.com/secrets.asp?tip=42070_my_favorit_exercise_is_playing_table_tennis_ping_pong_fun_fun_fun_ It is a nice easy workout and it is as hard as you want to make it. It is played with others (friends and foes, but mostly friends)<br>Try it you will like it! <em>354</em> Wed, 8 Jan 2014 11:31:00 EST Run in Place http://www.sparkpeople.com/secrets.asp?tip=42067_run_in_place Run in place anywhere! At your desk, standing in line, Watching tv, folding laundry ~ absolutely almost anywhere! Tue, 7 Jan 2014 12:16:00 EST Formally Schedule Exercise Time http://www.sparkpeople.com/secrets.asp?tip=42059_formally_schedule_exercise_time I put my gym dates on my calendar so that it feels like something is a given and is not negotiable. We share our calendars with colleagues so they all know my schedule too. My co-workers know that I am making fitness a priority and it forces me to do it too! <em>104</em> Sat, 4 Jan 2014 15:37:00 EST Stop and stretch in the doorway in the hall http://www.sparkpeople.com/secrets.asp?tip=42055_stop_and_stretch_in_the_doorway_in_the_hall I have a lot of tension in my job and life and life and pausing for those few moments to stretch my neck and shoulders reminds me to breathe and it feels good Sat, 4 Jan 2014 00:59:00 EST Just get up out of my recliner! http://www.sparkpeople.com/secrets.asp?tip=42054_just_get_up_out_of_my_recliner The major thing for me is to get up out of my recliner and get up and move. <em>41</em> Fri, 3 Jan 2014 19:29:00 EST Use a hair elastic to keep from losing your Spark Activity Tracker http://www.sparkpeople.com/secrets.asp?tip=42053_use_a_hair_elastic_to_keep_from_losing_your_spark_activity_tracker Clip the tracker to an old hair elastic, string, yarn, ribbon, rubber band, a beaded elastic ankle bracelet, anything handy, and put it around your ankle (but not under your sock). <br><br>When you undress, you'll see it and remember to remove it and not accidentally toss it in the dirty laundry. <br><br>If you leave it on your bathroom counter, you'll remember to put it on in the morning. Fri, 3 Jan 2014 17:52:00 EST Exercise at Work http://www.sparkpeople.com/secrets.asp?tip=42049_exercise_at_work I sit at a desk all day at work, so have to be creative when it comes to exercise. Whenever I go for a bathroom break, I spend a few minutes in the sink area doing squats, wall pushups etc. Fri, 3 Jan 2014 11:09:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=42045_walking I usually like walking in the afternoon around my neighborhood. Wed, 1 Jan 2014 15:41:00 EST TV Workouts http://www.sparkpeople.com/secrets.asp?tip=42041_tv_workouts I like to do little work out moves any time that I'm sitting in front of the TV or computer. It gets some of my strength training in and burns calories. Tue, 31 Dec 2013 16:33:00 EST Stair Laps http://www.sparkpeople.com/secrets.asp?tip=42039_stair_laps Steep Staircases help keep me motivated! <em>224</em> Tue, 31 Dec 2013 06:28:00 EST Walking and Laundry http://www.sparkpeople.com/secrets.asp?tip=42037_walking_and_laundry When I am folding clothes I walk in place, I take each thing as folded and put it away, not a stack individually. It gets the job done and really doesnt take much longer but I get lots of steps and walking in doing it. Sun, 29 Dec 2013 13:17:00 EST TV watching http://www.sparkpeople.com/secrets.asp?tip=42021_tv_watching At end of day, I watch a little tv but only if I lift small hand-held weights, floor stretching or other forms or movement like squats. Keep moving til it's light out! Sun, 22 Dec 2013 17:25:00 EST Sneak in some bonus exercise http://www.sparkpeople.com/secrets.asp?tip=42018_sneak_in_some_bonus_exercise Sneak in some bonus stretching and exercise while going out about your daily tasks.<br><br>Did you visit the grocery store? Carry in an extra bag or two than you normally would in each trip to the house. Use proper lifting methods so you don't hurt yourself.<br><br>When picking up items from the floor (picking up toys, clothes,etc). Turn the movement into an easy stretch or even a squat. Don't bounce and remember your muscles aren't warmed up so go slow and easy. Sat, 21 Dec 2013 12:03:00 EST Walk your weigh to success http://www.sparkpeople.com/secrets.asp?tip=42015_walk_your_weigh_to_success Hi. I have just started to walk around when I'm on the phone and it is a great way to add more steps to your day, and to avoid being sedentary. It goes by really easily as well; it certainly doesn't feel like exercise and it's really important to keep moving during the day. <em>311</em> Fri, 20 Dec 2013 15:18:00 EST squats http://www.sparkpeople.com/secrets.asp?tip=42012_squats I take a moment when getting out of my office chair to do three squats before moving out of my office. luckily I do not live in cubey land, or I may not have the courage to do the same. I also do some squats against the wall with my door shut just before I leave the office for the day. Usually 15. Wed, 18 Dec 2013 11:05:00 EST Switching http://www.sparkpeople.com/secrets.asp?tip=42011_switching I found switching from games that you sit down to play (video games, im looking at you!) to active games outside or on the wii is a great way to lose weight and exercise. <em>334</em> Tue, 17 Dec 2013 14:28:00 EST Maximising gym time http://www.sparkpeople.com/secrets.asp?tip=42008_maximising_gym_time I've discovered circuit training, not in a class, just in the weights room of my gym. I complete one set of ab exercises, one set of each weight exercise, followed by 5-10 minutes cardio and repeat the circuit as many times I can mange in the time I have to spare at the gym that day. It never fails to make me sweat and I push myself harder in cardio Mon, 16 Dec 2013 19:46:00 EST I am a figditer. http://www.sparkpeople.com/secrets.asp?tip=42007_i_am_a_figditer I am almost always moving. I cannot just sit still, even in a chair. when I am on the phone, I usually pace, when I am sitting for longer than 20 minutes I have to get up and physically do something for moment or two. or my leg bounces. Its just the way i am wired. But its not a solution I would recommend for most. It comes with some not so fun side effects: anxiety, cloudy thinking, and occasionally panic attacks. But this is how I work! :) <em>41</em> Mon, 16 Dec 2013 01:04:00 EST racing the clock http://www.sparkpeople.com/secrets.asp?tip=42004_racing_the_clock when I am cleaning I set a certain time frame that I want to finish each room ( 20 min for kitchen ) then I work as fast as I can to finish Sat, 14 Dec 2013 12:22:00 EST FitBit and App http://www.sparkpeople.com/secrets.asp?tip=42001_fitbit_and_app I keep track of my steps and exercise activities using my fitbit and apps like runkeeper on phone. Thu, 12 Dec 2013 19:09:00 EST 4 dogs http://www.sparkpeople.com/secrets.asp?tip=42000_4_dogs I have 4 dogs and they are going to be exercised right along with me. Nice to have someone (they are now my surrogate children) since my real kids have grown up to exercise with. They love to run and I like to bike so it is a win win situation for all of us. Wed, 11 Dec 2013 17:57:00 EST Get moving http://www.sparkpeople.com/secrets.asp?tip=41995_get_moving Put your phone at the other end of the desk so you have to get up and move to answer it. Tue, 10 Dec 2013 09:52:00 EST Don't be judgmental about your workout . http://www.sparkpeople.com/secrets.asp?tip=41991_dont_be_judgmental_about_your_workout_ If the weather is bad or for some other reason I cant walk outside , I walk around my house , My feet don't know the difference ! When I have been sick I have even done leg lifts in bed ! Even though it might not be glamorous the mental benefits of doing your exercise for the day is very uplifting . Mon, 9 Dec 2013 02:11:00 EST Extra Steps http://www.sparkpeople.com/secrets.asp?tip=41990_extra_steps Because I'm retired I spend time sewing, knitting etc. When I start on a project I set a timer for 30 or 40 minutes and get up and walk every time it goes off. Keeps me from sitting too long at a time and helps me get in my walks even when I'm busy. Sun, 8 Dec 2013 09:43:00 EST sneaking in the movement http://www.sparkpeople.com/secrets.asp?tip=41984_sneaking_in_the_movement If I am "tied" to the computer, I set a timer. I am @ the computer 40 minutes max, then take 10 minutes to do short bursts of exercise (running in place, resistance band work, walking). Sat, 7 Dec 2013 09:10:00 EST Walking House Chores http://www.sparkpeople.com/secrets.asp?tip=41979_walking_house_chores When the weather gets bad I get my daily walk in by folding laundry on one end of the house and walking it to the other end piece by piece...fold a shirt, walk it to the closet and put it away, walk back to the laundry basket. Sounds silly, but I did get a 40 minute walk in that way yesterday when the outdoor temperature didn't get above 10 degrees. Thu, 5 Dec 2013 06:37:00 EST Running the Stairs http://www.sparkpeople.com/secrets.asp?tip=41977_running_the_stairs Every flight of steps I encounter I jog up them. I find that I can do this now, and I didn't used to be able to! My home office is in the basement, and the only bathroom in my house is on the second floor, so by the time I get up there, my heartrate is elevated! I do it every time ... no exceptions! Wed, 4 Dec 2013 08:02:00 EST Not a secret any more. http://www.sparkpeople.com/secrets.asp?tip=41969_not_a_secret_any_more This last spring I have parked my gas lawnmower and bought a manual posh mower to cut my grass. It takes me a same amount of time to cut my lawn as before but I get a harder workout than before. I burn about 300 more calories than before. Mon, 2 Dec 2013 13:21:00 EST Great playlist http://www.sparkpeople.com/secrets.asp?tip=41963_great_playlist Listening to my IPOD with a great and motivating playlist keeps me moving. Wed, 27 Nov 2013 06:09:00 EST Extra Exercise During the Day http://www.sparkpeople.com/secrets.asp?tip=41960_extra_exercise_during_the_day I work in a building that has 3 floors and sit at my desk pretty much of the day. At least 3x per day I do a walk around the building and climb the stairs to the lower floor then the upper floor and back to my office. In all, it takes about 5 minutes and gets me out of my office. Afterwards, it does help with keeping me more alert. If I can, I go outside for a brisk walk, if time allows. Tue, 26 Nov 2013 07:19:00 EST No snooze! http://www.sparkpeople.com/secrets.asp?tip=41957_no_snooze If you're trying to make yourself get into an AM workout routine but are not a morning person, don't allow yourself "snooze button" time. Set your alarm for the time you need to get up to get your workout in - setting it 10 minutes earlier so you can catch a few extra zzzs can too easily turn into 20 or 30 minutes. Sun, 24 Nov 2013 20:44:00 EST Biggest Loser http://www.sparkpeople.com/secrets.asp?tip=41956_biggest_loser On Tuesday nights my daughter, a friend from work and myself have Biggest Loser night. We start with a healthy dinner, then go into the exercise room and workout for an hour while watching The Biggest Loser. Great working out with friends and experimenting with new recipes. Sun, 24 Nov 2013 15:57:00 EST Extra Steps http://www.sparkpeople.com/secrets.asp?tip=41954_extra_steps I park as far away from my office as possible. This helps me get in about 2000 extra steps per day and two mini work outs - an energizing walk on the way to my desk, and a destressing walk after a long day!<br> <em>311</em> <em>311</em> <em>311</em> <em>311</em> <em>311</em> Sun, 24 Nov 2013 06:18:00 EST The Exercise Routine http://www.sparkpeople.com/secrets.asp?tip=41948_the_exercise_routine My secret to success is in my routine.<br>Every morning, I get up, spend 20-3- minutes doing simple yoga and drink my pot of tea. Then I make a small healthy breakfast and my daily smoothie.<br>I have 10 minutes to write something for SparkPeople, then I get ready for work.<br>It works for me, and keeps me in line with my life goals.<br>Have a great day! Tue, 19 Nov 2013 05:45:00 EST Cooking + Exercise http://www.sparkpeople.com/secrets.asp?tip=41944_cooking_exercise I use cooking time to sneak in a bit of exercise. If I'm standing by the stove, I do some squats. Pushups on the edge of the counter by the sink. March in place waiting for water to boil. You get the picture! <em>353</em> Sun, 17 Nov 2013 21:17:00 EST exercise begets exercise! http://www.sparkpeople.com/secrets.asp?tip=41935_exercise_begets_exercise When I just can't fit my work-out in, and see the day slipping away, if I stop and do one of the 10 minute SP videos I find that it is highly likely I will find a way to fit in 10, 20 or 30 minutes more before the day ends. <br>Starting with 10 minutes reminds my body how easy it is and how much better I feel... so the additional exercise is very easy!<br>If nothing else, at least I got that 10 minutes in!! Fri, 15 Nov 2013 12:26:00 EST Feel Good About Your Body http://www.sparkpeople.com/secrets.asp?tip=41933_feel_good_about_your_body When you're not motivated to exercise and feeling down its great to do something fun that makes you feel good about your body. I love to dance and doing a fast paced, sexy routine is always great exercise and helps build my confidence. Fri, 15 Nov 2013 07:22:00 EST Take your kid to walk day http://www.sparkpeople.com/secrets.asp?tip=41932_take_your_kid_to_walk_day I found when I invite my 10 year old to join me on my walks, his energy and enthusiasm are contagious. He often challenges me to "one more round" and keeping up with him increases my workout level. He may have a future as a personal trainer. <br> <em>185</em> Fri, 15 Nov 2013 06:35:00 EST Take your walkman out http://www.sparkpeople.com/secrets.asp?tip=41931_take_your_walkman_out Find your fav song and go crazy! Fri, 15 Nov 2013 03:03:00 EST Line Dancing or Any Kind of Dancing http://www.sparkpeople.com/secrets.asp?tip=41929_line_dancing_or_any_kind_of_dancing I have done line dancing for exercise in the past. It was really a fun type of exercise. Or really any type of dancing or movement. I think I will try to find some line dancing classes somewhere to add to my fitness program soon. <em>33</em> Wed, 13 Nov 2013 13:59:00 EST That Moment! http://www.sparkpeople.com/secrets.asp?tip=41924_that_moment So you're in the middle of this excercise video, and you're out of breath, you really can't breathe, and you want to stop- <br>WELL don't stop! What you can do? Pause the video! And Lower yourself to the floor doggie, table, or plank style, ( arms straight, knees bent). <br> Tue, 12 Nov 2013 18:43:00 EST Motivation for days when I don't want to exercise http://www.sparkpeople.com/secrets.asp?tip=41922_motivation_for_days_when_i_dont_want_to_exercise Sometimes I just do not want to exercise. On those days I let my dog take me for a walk. He has his own favorite routes which are places I rarely go to and of course it involves lots of stops and visits. It is not the walk I would have taken but I come back feeling better than when I left. Tue, 12 Nov 2013 14:42:00 EST jennyrogers http://www.sparkpeople.com/secrets.asp?tip=41919_jennyrogers I always take the stairs, and avoid the elevator. Tue, 12 Nov 2013 10:37:00 EST Take the steps twice http://www.sparkpeople.com/secrets.asp?tip=41917_take_the_steps_twice When I take the stairs in my building, I try to do it twice. So, instead of going down, I go down-up-down. Then when I return, I go up-down-up. Mon, 11 Nov 2013 08:20:00 EST Active at work http://www.sparkpeople.com/secrets.asp?tip=41914_active_at_work Instead of taking the quickest way to the printer it a co workers office, take the long way :-) Sat, 9 Nov 2013 18:38:00 EST Extra movement ? Dont drive http://www.sparkpeople.com/secrets.asp?tip=41910_extra_movement_dont_drive I live in a city. I either walk or bicycle to things within 5 miles, and use mass transit (with a walk at both ends of the trip) otherwise. Getting into the car means leaving the area! Fri, 8 Nov 2013 17:19:00 EST Walk while you wait http://www.sparkpeople.com/secrets.asp?tip=41909_walk_while_you_wait When I wait for a print job to be completed or a fax to go through, I walk in place. I can get in over 1000 steps a day this way, and if I "trot", there are cardio benefits as well. Fri, 8 Nov 2013 11:58:00 EST Laundry Lunges http://www.sparkpeople.com/secrets.asp?tip=41908_laundry_lunges While folding clothes I like to add some lunges and squats while reaching for each item. Fri, 8 Nov 2013 11:04:00 EST morning exercise http://www.sparkpeople.com/secrets.asp?tip=41907_morning_exercise I always try to get my activity in before the rest of my day can interfere. I manage to do this 3 days a week. Makes the rest of the more manageable. <em>334</em> Fri, 8 Nov 2013 08:11:00 EST Pay for distractions with pushups to get stronger! http://www.sparkpeople.com/secrets.asp?tip=41903_pay_for_distractions_with_pushups_to_get_stronger When I'm studying I have a habit of wandering off to time wasting websites or just getting distracted from school. One of the tools I use to refocus is to do a few pushups to get my blood flowing again. Wed, 6 Nov 2013 20:05:00 EST Walk the dog http://www.sparkpeople.com/secrets.asp?tip=41902_walk_the_dog Taking the dogs with me keeps the fun in walking.<br><br> <em>313</em> Wed, 6 Nov 2013 19:18:00 EST Walking in the Dark http://www.sparkpeople.com/secrets.asp?tip=41901_walking_in_the_dark I walk my two dogs in the early morning when it's still dark out. I take advantage of no one seeing me and do lunges, squats, marching steps, kicks, etc. - moves you see in magazines that would look silly in bright daylight. I get my heart pumping more and work some other muscles besides just regular walking. Wed, 6 Nov 2013 04:30:00 EST Extra steps http://www.sparkpeople.com/secrets.asp?tip=41898_extra_steps One of my secrets is to take extra steps when I get up to do something. For instance, when I go to use the restroom at work I walk around the building before I go back to my desk. Mon, 4 Nov 2013 11:40:00 EST Use Your Stability Ball! http://www.sparkpeople.com/secrets.asp?tip=41890_use_your_stability_ball When I spend time on the computer - reading my email, doing my online banking, or checking in with SparkPeople - I always sit on my stability ball rather than use a desk chair. As I'm working, I'm usually bouncing a little or shifting from side to side or front to back, all the time working my core. This is an excellent way to sneak in exercise and make online time more productive. And....I feel a little less guilty about spending time on the computer! <em>43</em> Sat, 2 Nov 2013 10:31:00 EST Shopping http://www.sparkpeople.com/secrets.asp?tip=41886_shopping Just walk around the store! If you take more time to shop, looking at things closely, you can get 30 min or more of walking in! Thu, 31 Oct 2013 19:40:00 EST 10 minutes at a time http://www.sparkpeople.com/secrets.asp?tip=41885_10_minutes_at_a_time most days I don't have time for a 30 - 45 minute workout, but I can schedule in 3 10 minute walks every day. I walk our german shepherd 3 times a day and once I noticed how long the walks are and adding them together gives me 30 minutes every day. When I can get more exercise in that's a bonus! And of course my dog is really happy too. Thu, 31 Oct 2013 14:07:00 EST How I stretch when I'm at the office http://www.sparkpeople.com/secrets.asp?tip=41883_how_i_stretch_when_im_at_the_office I go to a suspension class early in the morning twice a week and a lot of times I find myself needing to stretch. So while at my desk I cross my leg over and push my knee down talk about a great IT Band stretch! Or I sit Indian style in my chair behind my desk! NO ONE can see my legs so I take advantage of that! <em>36</em> Thu, 31 Oct 2013 09:59:00 EST Multitasking Exercise http://www.sparkpeople.com/secrets.asp?tip=41882_multitasking_exercise I have treadmill in basement and I like to read while I walk or watch a favorite TV show or DVD. It is amazing how fast I seem to walk a 5K! <em>211</em> Thu, 31 Oct 2013 09:31:00 EST Never thought I could, Never lose sight of the thought YOU CAN DO IT! http://www.sparkpeople.com/secrets.asp?tip=41880_never_thought_i_could_never_lose_sight_of_the_thought_you_can_do_it I had an illness many years ago which left me basically with incredible muscle fatigue. I gained a lot of weight (lost, gained, lost, gained). Over the past few years I have been able to get myself on track by FINDING MY FOCUS. What do I really want? I want to be healthier, stronger, feel better. I think the last one *to feel better* was the key. The more I focus on THAT thought, the more motivated I seem to become. It isn't easy when you have 'pounds' to lose in the seemingly uphill battle. Thu, 31 Oct 2013 08:26:00 EST Make It Convenient http://www.sparkpeople.com/secrets.asp?tip=41878_make_it_convenient A small road runs past my house. At the right time of day it is almost deserted. With a small timer in a bag, I go out and walk a small loop over and over while talking with one of my kids. The timer is always ready and insures both them and me that our walk will not take up too much time out of our schedules. Even the route is repetitious, the conversation is not. Best of all the convenience means we get more fitness minutes more often. Wed, 30 Oct 2013 23:24:00 EST Walking with others http://www.sparkpeople.com/secrets.asp?tip=41876_walking_with_others I like to walk with somebody. It adds another dimension to that workout. For instance, this past weekend, my grandchildren joined me on a walk to the store and home, about 1.5 miles round trip. It was fun! Wed, 30 Oct 2013 09:27:00 EST Leslie Sanson Walk http://www.sparkpeople.com/secrets.asp?tip=41874_leslie_sanson_walk Walk DVD' s are great way of burning calories and toning up.Also you can I can change the routines. Love them Tue, 29 Oct 2013 05:53:00 EST Use a DVR http://www.sparkpeople.com/secrets.asp?tip=41868_use_a_dvr I record my favorite shows with the dvr in my exercise room. 1 hour long program is about 40 minutes minus the commercials. I watch the shows while working out on my elliptical. Great way to kill two birds with one stone. Mon, 28 Oct 2013 22:03:00 EST Visualization http://www.sparkpeople.com/secrets.asp?tip=41866_visualization I try to walk a few miles everyday after work. It always sounds better early in the day. The more tired I get, the less it sounds good. So...I visualize myself walking. I get home and immediately put my walking clothes on, grab a bottle of water and go. I don't sit, because I may not get up! <em>306</em> Mon, 28 Oct 2013 11:38:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=41865_walking definitely walking the furbies. They are at my heels every day demanding a walk. I try to walk them for at least 1/2 per day. We often go bush waking for an hour as well <em>295</em> Mon, 28 Oct 2013 07:14:00 EST secret http://www.sparkpeople.com/secrets.asp?tip=41864_secret Walking the dog, it must be done daily and he is always ready and willing to go. <em>390</em> Sun, 27 Oct 2013 21:14:00 EST Group Exercise http://www.sparkpeople.com/secrets.asp?tip=41863_group_exercise What I have found helps is group exercise. Water aerobics is a great group exercise. The time goes by quickly, and before you know it, one hour of exercise is complete. It works all muscles, and can be modified if necessary. Get to your nearest pool now! I think you will love it!<br> Sun, 27 Oct 2013 08:52:00 EST Dancing http://www.sparkpeople.com/secrets.asp?tip=41861_dancing While watching an hour television show I have jogged in place. During the commercials I have done squats, jumping jacks, lunges, and crunches. Sat, 26 Oct 2013 09:44:00 EST Walking to perk me up! http://www.sparkpeople.com/secrets.asp?tip=41853_walking_to_perk_me_up After an extremely early wake-up call from my son, I was exhausted ALL day. I resorted to drinking coffee most of the day, which just made me feel worse. Turns out, the 2 mile walk around the track in the evening was just what I needed. After that I felt MUCH better and able to handle the evening without dozing off. Fri, 25 Oct 2013 09:22:00 EST I found an inexpensive trainer! http://www.sparkpeople.com/secrets.asp?tip=41847_i_found_an_inexpensive_trainer She is a university student, charges $10 per session, and she comes to my home (I have a treadmill and weights). She comes 2-3 times a week and really keeps me on track! Wed, 23 Oct 2013 12:39:00 EST Crazy Woman Walking http://www.sparkpeople.com/secrets.asp?tip=41841_crazy_woman_walking Any time I want to watch something on the television I strap on my sneakers & walk circles around the house (we have a ranch). My husband always says I'm walking around the house like a crazy woman, but it works! Tue, 22 Oct 2013 06:40:00 EST Parking lot walking http://www.sparkpeople.com/secrets.asp?tip=41838_parking_lot_walking I don't park near the door when I go shopping, farther away adds exercise to my day. If there are orphaned shopping carts in the area around my car, I take them to the cart corral. Tue, 22 Oct 2013 00:10:00 EST In the Classroom http://www.sparkpeople.com/secrets.asp?tip=41834_in_the_classroom I sneak in extra steps while reading aloud to my fourth graders. Instead of sitting on a desk or a chair, I pace back and forth and in between their desks for 10-15 minutes. It adds up! Sat, 19 Oct 2013 08:25:00 EST Traffic jam http://www.sparkpeople.com/secrets.asp?tip=41827_traffic_jam When I pick my son up from school I park a block or two down, then walk up and get him, saves me from the crazy traffic and gets me extra excercise. Thu, 17 Oct 2013 21:11:00 EST I walk while I talk http://www.sparkpeople.com/secrets.asp?tip=41822_i_walk_while_i_talk While I am on the phone with my daughter I walk through the whole call and she is a real talker I will have to let her go because my phone will need to be charged I don't even notice the walk when I do this.<br> Wed, 16 Oct 2013 12:35:00 EST Sworkit Phone App http://www.sparkpeople.com/secrets.asp?tip=41819_sworkit_phone_app On my smartphone there is an app called sworkit! It's awesome to get in those quick 10 minute workouts or even 60 minutes! Just tell it what you want to work out and it sets up the workout for you. Tue, 15 Oct 2013 17:41:00 EST Water Skiing http://www.sparkpeople.com/secrets.asp?tip=41816_water_skiing Learning to water ski at 40 was really fun. I had to try and try, and I also had to be in strong physical condition to get up. I skied for 25 years and only recently have quit. But it's a "secret" of success because it reminds me to learn new things, even now and know they will bring me joy. Tue, 15 Oct 2013 05:41:00 EST Walk @ Work during 15 min Break http://www.sparkpeople.com/secrets.asp?tip=41815_walk_work_during_15_min_break I walk outside during my 15 min breaks when I'm at work. Tue, 15 Oct 2013 04:35:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=41808_walking i got myself a small bags of rocks....i do laps around the outside of my home i move a pebble from one pocket to the other....helps me keep track..and i get more step in a day <em>224</em> Sun, 13 Oct 2013 07:47:00 EST Sneaking In Exercise http://www.sparkpeople.com/secrets.asp?tip=41803_sneaking_in_exercise I spend a fair amount of time on the phone at work. It helps me think if I pace and do lunges or squats. And I get the advantage of moving around a bit! Fri, 11 Oct 2013 07:33:00 EST Salutation to the Sun (STS) http://www.sparkpeople.com/secrets.asp?tip=41797_salutation_to_the_sun_sts Each morning after getting out of bead I do a set of exercises that makes me feel good. Thu, 10 Oct 2013 11:38:00 EST walking http://www.sparkpeople.com/secrets.asp?tip=41795_walking walking around the house while on the phone <em>211</em> Wed, 9 Oct 2013 16:55:00 EST Track Your Activity http://www.sparkpeople.com/secrets.asp?tip=41786_track_your_activity Having some kind of activity monitor - a pedometer, a heart rate monitor, and currently, my Fitbit has really helped me to keep track of how much I move. Some days, I reach my goal without realizing it and other days I haven't moved as much as I thought. It is a great way to motivate yourself to get out and exercise. Mon, 7 Oct 2013 15:07:00 EST Get Walking http://www.sparkpeople.com/secrets.asp?tip=41785_get_walking Back in June this year (2013) I made the decision to walk every day. Little did I know the benefits that would follow. I began with 15 minutes, and now sometimes walk for more than 4 miles. Little by little with the help of Spark and a walking team I have extended my distance. Friends are commenting on how well and fit I look - even though I'm not yet at my goal weight. Get walking. Get looking at your surroundings - and you will blossom too. Sun, 6 Oct 2013 05:59:00 EST going up and stairs http://www.sparkpeople.com/secrets.asp?tip=41784_going_up_and_stairs I go up and the stairs at home 30 plus times daily. <em>381</em> Sat, 5 Oct 2013 22:05:00 EST Using time wisely http://www.sparkpeople.com/secrets.asp?tip=41779_using_time_wisely I have started walking around my children's practice fields during their entire practice. They are there at least an hour or two. It lets me watch their practice from all angles and get my exercise in. Fri, 4 Oct 2013 04:53:00 EST Walk to school instead of bus http://www.sparkpeople.com/secrets.asp?tip=41776_walk_to_school_instead_of_bus I get 2.5 miles a day in by walking my son back and forth to school instead of putting him on the bus. We take the dogs too, so we all get outdoors to exercise! <em>244</em> Thu, 3 Oct 2013 17:54:00 EST Extra Movement http://www.sparkpeople.com/secrets.asp?tip=41771_extra_movement When I'm on the phone at work, I stand up and try to pace. It keeps me from sitting for prolonged periods of time. You could mix in calf raises, lunges, etc. too. Wed, 2 Oct 2013 07:12:00 EST Free exercise !! http://www.sparkpeople.com/secrets.asp?tip=41770_free_exercise_ Do calf raises while washing the dishes! The more dishes the more calf raises! Tue, 1 Oct 2013 22:06:00 EST Walking bliss http://www.sparkpeople.com/secrets.asp?tip=41768_walking_bliss When I'm walking fast (3.5-4mph) for over 20 mins, I sometimes feel like I'm in a completely new place, even in the same neighborhood I've walked for years. My senses are heightened and everything seems brighter even on a gloomy day.<br><br>This sense of blissful newness is the real reason I love to walk. Tue, 1 Oct 2013 11:54:00 EST Fitting a Walk into a Busy Schedule http://www.sparkpeople.com/secrets.asp?tip=41762_fitting_a_walk_into_a_busy_schedule During my daughter's soccer practice, I walk the track around her fields. It's a 1/2 mile per lap, and I make it a game to see how many laps I can do before her practice is over. I can still see her practice, and I stop when 10 - 15 minutes are left to watch her from the sidelines! <br><br>That's an extra 1 1/2 to 2 mile walk added to my week - 2 nights a week! In addition to my 30 minute exercise routines I do 3 days a week. Mon, 30 Sep 2013 12:58:00 EST Track it! http://www.sparkpeople.com/secrets.asp?tip=41761_track_it In the beginning, it is not fun to realize that it takes 23 min for me to walk a mile. So I stopped looking at how fast, or slow, or how many lb I lifted because it made me feel bad. Instead, I tracked "yes" I did it or "no" I didn't. I aimed for a "yes" everyday. So far I'm on a 39 day streak of "Yes, I did!" And I can walk a 17 minute mile. <em>252</em> Mon, 30 Sep 2013 11:39:00 EST ask friends http://www.sparkpeople.com/secrets.asp?tip=41758_ask_friends I will ask friends at work if they want to walk after work. Sun, 29 Sep 2013 16:01:00 EST Sneaking in exercise http://www.sparkpeople.com/secrets.asp?tip=41756_sneaking_in_exercise I teach and so when the students go out for recess, I join them or walk the halls for added exercise. I sit on a stability ball while students read to me. I always park the furthest away in a parking lot. At home I sit on a stability ball while watching TV and also sneak in squats during dishes and commercials. I also find reasons to go up and down the stairs several times. Sun, 29 Sep 2013 10:09:00 EST Stairs http://www.sparkpeople.com/secrets.asp?tip=41753_stairs Go up and down the stairs to or three times every time you from the first to second floor. Fri, 27 Sep 2013 12:12:00 EST Extra steps http://www.sparkpeople.com/secrets.asp?tip=41746_extra_steps Our laundry room is in the basement, so I always make several trips per load to get extra steps in and the added bonus is the extra steps are on stairs! Wed, 25 Sep 2013 13:17:00 EST Carry a Jump Rope http://www.sparkpeople.com/secrets.asp?tip=41736_carry_a_jump_rope I have many favorite ways to get extra movement in, but the jump rope is my favorite. When I go to my child's activities, I carry my ropeless jump rope, and I workout while I watch and wait. I will do 2 minutes of jumping, and 1 minute of lunges, squats, or other movement. I will do 5 to 10 sets, then walk around to cool down. Rarely do I get interrupted. And wow, does it feel good not to have wasted time sitting and waiting. I so carry a book for just those times too! Mon, 23 Sep 2013 13:47:00 EST Extra movement throughout the day http://www.sparkpeople.com/secrets.asp?tip=41735_extra_movement_throughout_the_day I work at home in front of the computer all day. So I take a cue from my dog. She wants to go outside to just be outside. I join her and just walk around while she is sniffing and "securing the perimeter". Sometimes I pull weeds from the cracks in the patio, sometimes I do 10 jumping jacks, sometimes I pick up poop (ugh), and sometimes I just walk with her. Then we play fetch a couple times. After that 5 minute break I'm refreshed and ready to get back to work. Mon, 23 Sep 2013 07:27:00 EST Keep moving http://www.sparkpeople.com/secrets.asp?tip=41733_keep_moving Take a 15 minute walk. Do hand weights and the yoga ball while watching the Emmy Awards tonight. Sun, 22 Sep 2013 19:47:00 EST EVENING WORKOUTS http://www.sparkpeople.com/secrets.asp?tip=41732_evening_workouts I GET ON THE ELLIPTICAL- WHILE WATCHING TV. Sat, 21 Sep 2013 20:45:00 EST More Movement http://www.sparkpeople.com/secrets.asp?tip=41727_more_movement I'm a personal trainer who still battles her weight (like the rest of you!). During my clients workouts, I like to do some movements with them throughout to get more activity into my day. For instance, I lunge alongside them or do pushups with them. Thu, 19 Sep 2013 12:27:00 EST Adding exercise and de-stressing http://www.sparkpeople.com/secrets.asp?tip=41724_adding_exercise_and_destressing I walk before eating lunch at work. It is very motivating and sometimes a co-worker will join me! Wed, 18 Sep 2013 00:41:00 EST Walk instead of sitting http://www.sparkpeople.com/secrets.asp?tip=41723_walk_instead_of_sitting My work allows me to walk around instead of sitting at the computer. When I feel like I need to sit, I do some simply stretches in the chair when I get a chance. Tue, 17 Sep 2013 11:59:00 EST secrets of success http://www.sparkpeople.com/secrets.asp?tip=41722_secrets_of_success I live in a three story apartment building so I walk up and down the stairs 10 times three times a week ! I am looking forward to making it 5 days a week <em>381</em> Tue, 17 Sep 2013 11:15:00 EST Hidden Exercise http://www.sparkpeople.com/secrets.asp?tip=41715_hidden_exercise While listening to Spark Radio I sit in my chair and act like I'm walking. It is good chair exercise. Each SP Radio slot is approximately 5 - 10 min or more and it's a great way to get cardio in. Believe me after that 5 - 10 min you will feel the burn in your legs even while sitting down. Another great way to add even more cardio to the mix is move those arms. Up, down, all around. WooHoo!!!!! Sat, 14 Sep 2013 11:50:00 EST Get off Your But Tip http://www.sparkpeople.com/secrets.asp?tip=41713_get_off_your_but_tip I like to stand when I am studying or watching t.v. I also stand while I check email and track my nutrition. Standing burns for calories!! I do not stand the whole time, but for a few minutes each time. Sat, 14 Sep 2013 07:31:00 EST Join the Group http://www.sparkpeople.com/secrets.asp?tip=41711_join_the_group Tai Chi <em>2</em> <em>56</em> Gentle flowing motions done with a group moving together in synchrony. Watching the beauty and grace in the mirror. Starting and stopping the movement together on time. Fri, 13 Sep 2013 16:26:00 EST Fun with exercise is http://www.sparkpeople.com/secrets.asp?tip=41708_fun_with_exercise_is Playing with kids. Whether its hiking to treasure, having sword fights with sticks, or playing pirate wars on the paddle boards, when you are laughing and trying to accomplish a goal (that is not fitness oriented) you lose yourself in the moment! Fri, 13 Sep 2013 08:43:00 EST Trips to the Bathroom http://www.sparkpeople.com/secrets.asp?tip=41706_trips_to_the_bathroom I choose the farthest bathroom at my work, the one that I have to climb a set of stairs to get to, instead of the one right around the corner from my office. Because I drink LOTS of water :-) I find myself going there often. I use the opportunity to also jog up the stairs instead of just climb. I think it really helps! <em>41</em> Fri, 13 Sep 2013 06:38:00 EST relieves stress http://www.sparkpeople.com/secrets.asp?tip=41702_relieves_stress When I'm feeling Stress or just want to be by myself I walk to our mailbox, which is 2 miles away depending on which way I walk. I don't pick up the mail every day this helps motivate me to walk. Wed, 11 Sep 2013 10:53:00 EST walk everwhere http://www.sparkpeople.com/secrets.asp?tip=41698_walk_everwhere While I am at work, during a slow time during the day I walk in our feed warehouse. Sometimes I can get my 10,000 step in just there.<br> Tue, 10 Sep 2013 10:08:00 EST Row for 10 and lose 100. http://www.sparkpeople.com/secrets.asp?tip=41696_row_for_10_and_lose_100 I workout at the YMCA 5 days a week. I take spin, yoga and body pump classes. I use the rowing machine for 10 min. before or after class. It has taken me 11 weeks of trying to burn 100 cal. in 10. min. That will add up to 500 cal. in a week. I have the time for that. Mon, 9 Sep 2013 16:16:00 EST My Secret to Exercise http://www.sparkpeople.com/secrets.asp?tip=41693_my_secret_to_exercise Every time I feel stressed or am grieving the loss of my son I take off on a walk or bike ride in the country. There I am surrounded by God's nature and quiet. It is a time to pray and to enjoy the beauty of life. It's a physical walk or ride but it ends up being a spiritual one as well. I'm getting stronger on both counts. Mon, 9 Sep 2013 06:41:00 EST My Secret to Exercise http://www.sparkpeople.com/secrets.asp?tip=41692_my_secret_to_exercise Every time I feel stressed or am grieving the loss of my son I take off on a walk or bike ride in the country. There I am surrounded by God's nature and quiet. It is a time to pray and to enjoy the beauty of life. It's a physical walk or ride but it ends up being a spiritual one as well. I'm getting stronger on both counts. Mon, 9 Sep 2013 06:41:00 EST Happy to Walk Steps http://www.sparkpeople.com/secrets.asp?tip=41691_happy_to_walk_steps Instead of being annoyed when I have to bring something upstairs or downstairs in our three-story house, I look at it as an opportunity to get in some extra movement. It helps my waistline and my attitude! Sun, 8 Sep 2013 14:47:00 EST parking lot http://www.sparkpeople.com/secrets.asp?tip=41683_parking_lot When shopping I park at the end of the row in the parking lot and get extra steps in walking to the store. Fri, 6 Sep 2013 06:53:00 EST Mail http://www.sparkpeople.com/secrets.asp?tip=41682_mail I walk to the mail box to send our mail at work instead of giving it to the postman. It's about a block away & there is a gradual hill between my office & the mailbox. This helps me to get extra steps in each day. Thu, 5 Sep 2013 19:43:00 EST Exercise it does feel good! http://www.sparkpeople.com/secrets.asp?tip=41680_exercise_it_does_feel_good It's too early,it's too lat!. Excuses I use. The funny thing is when I do exercise I feel good! I'm learning that more is not always better. Take it easy push just a little and keep the motivation going. Don't work so hard' that the next day you can't move. That just destroys the motivation. I can do it! Thu, 5 Sep 2013 12:30:00 EST Bit by BIt http://www.sparkpeople.com/secrets.asp?tip=41679_bit_by_bit I park as far away from my destination as possible like the back of the parking lot at the mall. I try do stretches or squats while waiting for water to boil for my tea (I drink four cups a day - so that's about 8 minutes) Thu, 5 Sep 2013 10:44:00 EST Wonder Dog http://www.sparkpeople.com/secrets.asp?tip=41677_wonder_dog I bought a small rescue dog . He comes with me everyday no matter the time or the season. He is the best motivator that I have. We have clocked over 500 miles in under a year and I have lost 30 ponds. We are still going strong...........15 pounds to go! Wed, 4 Sep 2013 16:39:00 EST Sneaking in steps http://www.sparkpeople.com/secrets.asp?tip=41673_sneaking_in_steps I work in an busy ICUand sometimes it is not easy to go for a lunch break, yet alone a walk. On those days, every time I can I make a couple laps around the unit and run down and back up the stairs. I also park far away from doors when the weather is agreeable. Tue, 3 Sep 2013 07:28:00 EST start early in the morning http://www.sparkpeople.com/secrets.asp?tip=41670_start_early_in_the_morning Since I"M retired I get up at 5am,have breakfast and do a full body workout. I do short body weight exercises throughout the rest of the day if possible. <em>386</em> Mon, 2 Sep 2013 13:15:00 EST Walk with a friend http://www.sparkpeople.com/secrets.asp?tip=41667_walk_with_a_friend Plan a route before you go. Sun, 1 Sep 2013 22:58:00 EST Sneak in exercise daily. http://www.sparkpeople.com/secrets.asp?tip=41666_sneak_in_exercise_daily Exercise is Exercise. 10 minutes here, 10 minutes there, or 60 minutes one time. It all adds up! It doesn't have to always be the traditional take X amount of time each day to work out. I sneak in 10 minute walks, or step exercises. All of these still add up to my allotted time needed for exercise! Sun, 1 Sep 2013 22:41:00 EST Have a "go to " exercise http://www.sparkpeople.com/secrets.asp?tip=41665_have_a_go_to_exercise Find an exercise that you love and is fun, even if it is too easy for you. On the days where you just want to say forget, do that execise to keep your momentum. My "go to" exercise is zumba wii or dvd. The easy level is much too easy for me but when I don't want to do anything, this works. I've done something to at least maintain. Sun, 1 Sep 2013 21:18:00 EST Start the day right http://www.sparkpeople.com/secrets.asp?tip=41663_start_the_day_right Since I am retired and determined to lose weight, I dress in my work out clothes first thing in the morning so I am ready to go<br>once I have a light breakfast. if I have to run an errand, I may modify the clothes till I return home, then back into the tennis shoes, etc as it keeps me motivated. Sun, 1 Sep 2013 21:11:00 EST 5 minute walking challenges throughout the day http://www.sparkpeople.com/secrets.asp?tip=41661_5_minute_walking_challenges_throughout_the_day when I have been sitting too long, or I feel the guilt urge to exercise, I just get up and get moving for 5 minutes. I have a backyard walking track so I dont have to get dressed up to walk the track for 5 minutes. When driving long distances, I stop every 2 hours at a rest area and set my phone for 5 minutes and walk the perimeter of the rest area. In both cases, 5 minutes easily turns into 10 and I have worked up a sweat! Sun, 1 Sep 2013 10:59:00 EST Workout DVDs!! http://www.sparkpeople.com/secrets.asp?tip=41660_workout_dvds I know they are usually very cheesy, but whenever im on vacation I always pack a workout dvd. If it starts raining or im the first one up in the morning I just pop it in and in a half hour I got my workout out of the way for the day!!! Plus if you make the room to pack it on top you'll see it every time you pull something out of your suit case and it will remind you to stay on track!! Sun, 1 Sep 2013 10:27:00 EST