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 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 go 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 Timer http://www.sparkpeople.com/secrets.asp?tip=41657_timer I set a timer for 15 min & race myself to see how much I can get done in a short period of time! It also makes me forget about wanting to eat! Fri, 30 Aug 2013 23:54:00 EST cardio http://www.sparkpeople.com/secrets.asp?tip=41654_cardio <em>237</em> Fri, 30 Aug 2013 20:55:00 EST cardio http://www.sparkpeople.com/secrets.asp?tip=41653_cardio <em>237</em> Fri, 30 Aug 2013 20:55:00 EST cardio http://www.sparkpeople.com/secrets.asp?tip=41652_cardio <em>237</em> Fri, 30 Aug 2013 20:54:00 EST Sign up for a race or fun run/walk to stay on target http://www.sparkpeople.com/secrets.asp?tip=41650_sign_up_for_a_race_or_fun_runwalk_to_stay_on_target An event on the calendar helps keeps eyes on the prize. Pick an event in the future that is a challenge, but doable. Find a training plan and sign up for the event. The money typically goes to a good cause and because you have skin ($$) in the game, you are more likely to complete your mission.<br><br>When you are done, celebrate, then find the next event to shoot for. <em>363</em> Fri, 30 Aug 2013 18:46:00 EST extra stairs http://www.sparkpeople.com/secrets.asp?tip=41647_extra_stairs It's really a simple thought... I use the upstairs bathroom instead of the first floor powder room. That's an extra 6-8 trips up stairs each day! Fri, 30 Aug 2013 00:53:00 EST Wake up earlier to have time to exercise http://www.sparkpeople.com/secrets.asp?tip=41643_wake_up_earlier_to_have_time_to_exercise Waking up earlier gives me more time in the day to get that exercise in. Helps relieve the stress during the workout and the stress of trying to fit it into my day. Thu, 29 Aug 2013 05:34:00 EST Use Facebook to Enlist Exercise Buddies http://www.sparkpeople.com/secrets.asp?tip=41641_use_facebook_to_enlist_exercise_buddies I used Facebook to see how many of my friends would be interested in joining me for a weekly Saturday morning walk in our local park. Wed, 28 Aug 2013 08:44:00 EST SUCK IT IN! http://www.sparkpeople.com/secrets.asp?tip=41640_suck_it_in Seriously. <br>During intense and enduring workouts it's not always easy remembering to breathe, so I plan breathing intervals (for like 10 minutes) between each segment of my workout. <br> Breathe in deep through the nose, hold the breath, try to inhale again through the nose (if you can't it's ok), and then exhale deeply through the mouth. <br> This helps you to remember to breathe, (no kidding) this helps you control breathing, and it improves your breath quality. <em>198</em> Tue, 27 Aug 2013 20:37:00 EST Good Posture http://www.sparkpeople.com/secrets.asp?tip=41637_good_posture I consciously sit up straight when I'm on the computer. It's so easy to slump and it feels good to sit up. Try it! Tue, 27 Aug 2013 01:14:00 EST Treadmill http://www.sparkpeople.com/secrets.asp?tip=41634_treadmill The treadmill is in the livingroom so I get on it while waching TV Mon, 26 Aug 2013 12:13:00 EST Squeeze in exercise http://www.sparkpeople.com/secrets.asp?tip=41630_squeeze_in_exercise I do a set of incline pushups against the sink while I'm waiting for my filter pitcher to fill. I'll do the same thing at work while my keurig coffee brews. Sun, 25 Aug 2013 23:27:00 EST exercise while driving without wandering attention http://www.sparkpeople.com/secrets.asp?tip=41629_exercise_while_driving_without_wandering_attention I have found I can do kegels while I drive without my attention wandering from the road. Sun, 25 Aug 2013 14:05:00 EST Swimming with my Daughter http://www.sparkpeople.com/secrets.asp?tip=41626_swimming_with_my_daughter Whenever I can get in a pool with my 10 year old, we try to do it. She is a water monkey, and loves it. I don't do laps or anything set ... we just play in the water for an hour, and I KNOW I have burned 500 calories! Fri, 23 Aug 2013 07:38:00 EST Extra Movement http://www.sparkpeople.com/secrets.asp?tip=41623_extra_movement Today in SparkCoach I had to think of how to add some extra movement in today. While at work I found Coach Nicole stretches at your desk video, which helped with stretches and also for every 20 min. I am sitting, I try to get up and stand or walk back and forth for about 2 min. As sometimes I can't leave the front desk. If there is something I can do standing up, I'll do it. Wed, 21 Aug 2013 21:47:00 EST Exercise Promotes Portion Control http://www.sparkpeople.com/secrets.asp?tip=41619_excerise_promotes_portion_control I notice if I don't work out, my appetite increases greatly and I can consume huge amounts of food in one sitting. However, after a good workout (and it doesn't matter how hungry I am afterwards) I can only eat proper portions. When trying to overeat, I literally get the urge to puke. As time goes on, I have the desire to eat small portions and often (2-3hrs). This method is said to increase your metabolism, but in actuality I only begun to eat this way because my body signals me to do so :)... Wed, 21 Aug 2013 12:02:00 EST playin to the oldies http://www.sparkpeople.com/secrets.asp?tip=41614_playin_to_the_oldies todays spark challenge was to play My version of this will be to workout with sweatin to the oldies tape Tue, 20 Aug 2013 07:19:00 EST EXERCISE http://www.sparkpeople.com/secrets.asp?tip=41613_exercise Dancing and doing Exercise in my chair. Going and getting things I need. Tue, 20 Aug 2013 01:44:00 EST Stairs http://www.sparkpeople.com/secrets.asp?tip=41610_stairs I go up and down the stairs in the parking garage after work. It's a quick but effective workout! Mon, 19 Aug 2013 20:58:00 EST Turn the radio on http://www.sparkpeople.com/secrets.asp?tip=41603_turn_the_radio_on I turn the radio on and dance to the music when I am alone, I also do some leg stretches, and some silly little moves LOL <em>354</em> Sun, 18 Aug 2013 14:33:00 EST Dancing http://www.sparkpeople.com/secrets.asp?tip=41602_dancing Go out dancing with friends or family. <em>386</em> Fun and good cardio. Sun, 18 Aug 2013 12:07:00 EST beach party http://www.sparkpeople.com/secrets.asp?tip=41600_beach_party Going to a beach party to have fun with friends requires walking through loose sand. Going down the dune is fairly easy, but don't forget you have to climb back up:) Sun, 18 Aug 2013 08:06:00 EST Glee gets me going http://www.sparkpeople.com/secrets.asp?tip=41599_glee_gets_me_going I save Glee for when I'm on the cross-trainer, and won't allow myself to watch it any other time. It motivates me to get on it! Sat, 17 Aug 2013 20:33:00 EST Fitbit Fanatic http://www.sparkpeople.com/secrets.asp?tip=41596_fitbit_fanatic If I don't have my 10k steps at the end of the day, I will stand by the side of the bed and walk quickly until I have them! The Fitbit is a great motivator! <em>198</em> Sat, 17 Aug 2013 08:15:00 EST Banish the car ! http://www.sparkpeople.com/secrets.asp?tip=41593_banish_the_car_ As often as I can, I choose to walk, run, bike or even taking the transit instead of my car. For all distance lower than 10 km, active transportation can be used. You'd be amaze of how fun and rewarding it is when it has became an habit ! Fri, 16 Aug 2013 16:38:00 EST Don't stress over the amount, be happy you did it! http://www.sparkpeople.com/secrets.asp?tip=41592_dont_stress_over_the_amount_be_happy_you_did_it I honestly FEEL good when I exercise consistently. But that doesn't mean I do 20 miles per day, if I get in exercise 3x/week on a week I'm not feeling too great then to me that's a success. If I exercise only 5 or 10 minutes a day for a week, that's a success to me too. The point is, I EXERCISED. Thu, 15 Aug 2013 22:50:00 EST Have a snack before exercising after work http://www.sparkpeople.com/secrets.asp?tip=41590_have_a_snack_before_exercising_after_work I started exercising after work, but sometimes I would wonder if I had anything left to exercise with. My solution for tiredness and blahs is to eat a snack before I leave work for the exercise session. I try to have it between 3.30 and 4, but sometimes it is later.<br>I find protein is the most sustaining for this. My snack might be some cheese, cottage cheese with a little fruit or a boiled egg, or even a cup of soup.<br> Thu, 15 Aug 2013 14:44:00 EST ride away the pounds http://www.sparkpeople.com/secrets.asp?tip=41586_ride_away_the_pounds I have my stationary bike near the TV so I can ride while watching and try to do so for at least 30 minutes at a time. Thu, 15 Aug 2013 07:21:00 EST Fitness during commercial breaks http://www.sparkpeople.com/secrets.asp?tip=41573_fitness_during_commercial_breaks When the commercials interrupt your TV watching, get up off the couch or out of the recliner and do jumping jacks or jump on your rebounder until the show comes back on. These minutes will really add up! Tue, 13 Aug 2013 06:51:00 EST MAKE EXERCISE A GOOD HABIT http://www.sparkpeople.com/secrets.asp?tip=41572_make_exercise_a_good_habit I GO TO BED EARLIER TO GET UP EARLIER TO EXERCISE THAT WAY IT IS DONE NO EXCUSES. NOW IT'S A HABIT FOR YEARS!!!!!!!<br>ONE DAY I DO UPPER BODY NEXT DAY LOWER BODY,NEXT DAY CORE AND KEEP ROTATING.<br>SO MANY EXERCISES HERE ON SPARK AND ALSO DVD'S.<br>I DO THEM RIGHT AFTER BREAKFAST AND IT IS A GREAT START TO THE DAY! Tue, 13 Aug 2013 05:10:00 EST Get a pair of 10 lb dumb bells http://www.sparkpeople.com/secrets.asp?tip=41571_get_a_pair_of_10_lb_dumb_bells I recently bought a pair of 10 pound dumb bells and started strength training in front of a full length mirror. I have a list of exercises (bicep curls, triceps, lateral raises, etc.) that I do. It only takes 10 minutes but I'm getting stronger. And muscles burn more calories than fat. Tue, 13 Aug 2013 00:35:00 EST Stairs http://www.sparkpeople.com/secrets.asp?tip=41568_stairs I take the stairs whenever possible at work rather than the elevator. It's only two floors up to my department, but if I do that up & down a couple of times a day, it makes a difference. When I started I could only make it up one floor then had to get on the elevator. <em>198</em> Now I can do both floors with very little problem, just a little short of breath but I recover quickly. <em>85</em> Mon, 12 Aug 2013 19:43:00 EST DanceDance Dance http://www.sparkpeople.com/secrets.asp?tip=41567_dancedance_dance Did you know you can dance, do Zumba or line dance right in your house in front of your computer? Just go to YouTube. You are sure to find something you like <em>354</em> Mon, 12 Aug 2013 19:41:00 EST Sneak it in http://www.sparkpeople.com/secrets.asp?tip=41565_sneak_it_in I bike to work each morning the weather cooperates (2 mi), then I have my work out clothes at work and will go for a walk at lunch. I rarely have an excuse to not work out. Mon, 12 Aug 2013 10:57:00 EST making it happen http://www.sparkpeople.com/secrets.asp?tip=41554_making_it_happen If you have your workout clothes to hand the moment you get up and put them on, it motivates you to move. It's worked for me since I've started on Sp in 2007! Sun, 11 Aug 2013 05:33:00 EST Prioritise your fitness activity http://www.sparkpeople.com/secrets.asp?tip=41551_prioritise_your_fitness_activity Plan to succeed by putting exercise on your weekly schedule. Then make it the highest priority item for that day. Do not accept other invitations for that time unless you can reschedule your fitness activity for a time that you know you will committ to. Fri, 9 Aug 2013 14:54:00 EST Belly Fat http://www.sparkpeople.com/secrets.asp?tip=41548_belly_fat Do bridges and planks instead of crunches to get rid of belly fat. Wed, 7 Aug 2013 21:56:00 EST Make extra trips up and down the stairs http://www.sparkpeople.com/secrets.asp?tip=41547_make_extra_trips_up_and_down_the_stairs Instead carrying everything up or down the steps at one time I purposely leave some behind so I have to make at least one more trip. Wed, 7 Aug 2013 21:22:00 EST Getting my exercise in http://www.sparkpeople.com/secrets.asp?tip=41543_getting_my_exercise_in I was recently asked by my son to help him clean his classroom and it was on my usual Zumba day. I made an exercise session out of it. Instead of wheeling books on a cart I carried heavy stacks and I used squats as the move to put them on lower shelves. I reached and stretched to clean desks. As a result I got a good workout in and helped my son in the process. Wed, 7 Aug 2013 09:44:00 EST Squeezing in Exercise http://www.sparkpeople.com/secrets.asp?tip=41540_squeezing_in_exercise Since I started working again, I found it very hard to get my exercise time in. I found that if I immediately workout when I got home from work, I was able to keep up my exercise routine. Tue, 6 Aug 2013 23:40:00 EST Personalize your fitness http://www.sparkpeople.com/secrets.asp?tip=41538_personalize_your_fitness I'm choosing to do things that I like and will want to keep doing no matter how old I am. As a kid I liked to walk, ride bike, hula hoop, and dance, so I am going back to them instead of forcing myself to do things that I don't really like to do. Mon, 5 Aug 2013 22:04:00 EST Join a Couch to 5K program http://www.sparkpeople.com/secrets.asp?tip=41537_join_a_couch_to_5k_program The Couch to 5K program (google it!) is a GREAT way to ease your way into either running or fitness walking. Over a series of 9 weeks (or more -- take as much time as you need to finish!) you will alternate intervals of lower intensity walking with higher intensity running or fast walking. It's so motivating to see your fitness level and endurance improve so dramatically over the course of a couple of months! Mon, 5 Aug 2013 09:31:00 EST Bokwa Fitness http://www.sparkpeople.com/secrets.asp?tip=41535_bokwa_fitness Exercise is fun when you can dance and learn at the same time without even realising you are exercising Sun, 4 Aug 2013 00:13:00 EST commercials http://www.sparkpeople.com/secrets.asp?tip=41534_commercials i walk on the treadmill if I'm going to watch tv or do jumping jacks during commercials Sat, 3 Aug 2013 13:02:00 EST Walk everywhere http://www.sparkpeople.com/secrets.asp?tip=41526_walk_everywhere Especially when it is slow at work I will walk around our warehouse for 10-20mins at a time. I also will take the long way around to get to the post office every day. Wearing a sparkpeople bracelet keeps reminding me to get up and move and also make better food choices. Thu, 1 Aug 2013 11:36:00 EST Walk everywhee http://www.sparkpeople.com/secrets.asp?tip=41525_walk_everywhee Especially when it is slow at work I will walk around our warehouse for 10-20mins at a time. I also will take the long way around to get to the post office every day. Wearing a sparkpeople bracelet keeps reminding me to get up and move and also make better food choices. Thu, 1 Aug 2013 11:36:00 EST Buddy Up!!! http://www.sparkpeople.com/secrets.asp?tip=41523_buddy_up Yes it truly does help to exercise with a friend. Even if your goals are a bit different the motivation you give each other and accountability for showing up will keep you going. <br> <em>381</em> Wed, 31 Jul 2013 23:55:00 EST phone games http://www.sparkpeople.com/secrets.asp?tip=41520_phone_games My husband (who is 300 lbs plus) introduced me to a phone game called Ingress. The long story short is that we go walking almost every night for an hour and half just chatting and playing the game. Collectively we have lose 30 lbs in about 2 months and have increased our communication level. It's a win/win! <em>334</em> Tue, 30 Jul 2013 22:26:00 EST Water http://www.sparkpeople.com/secrets.asp?tip=41518_water Water--not drinking it. Doing something IN it, or On it or by it. Building a sand castle, swimming, shell hunting, catching fish for an aquarium, floating, water bird watching, boating, kayaking, fishing, sketching, water color painting, photography at sunrise or sunset, running on the beach, walking a path along the river, hiking to a waterfall, swimming at the base of the waterfall. Tue, 30 Jul 2013 14:19:00 EST Walk walk walk http://www.sparkpeople.com/secrets.asp?tip=41517_walk_walk_walk Walking at least two times a day for at least an hour and drink plenty of water. Tue, 30 Jul 2013 14:05:00 EST While talking on phone, walk around http://www.sparkpeople.com/secrets.asp?tip=41514_while_talking_on_phone_walk_around Whenever I use the phone I always walk around the house. I don't sit and talk. I could walk around for an hour just talking to friends and family. Mon, 29 Jul 2013 13:23:00 EST My favorite way to squeeze in exercise http://www.sparkpeople.com/secrets.asp?tip=41509_my_favorite_way_to_squeeze_in_exercise I walk a lap around the warehouse (.75 mile) three times a day. I park in the far side of the parking lot. I get an hour lunch at work and I joined a $10 a month gym (to supplement my Y membership) really close to work and I sneak in a 30 minute jog there. Sat, 27 Jul 2013 11:33:00 EST Road ID http://www.sparkpeople.com/secrets.asp?tip=41505_road_id Along with my Nike+ Sport Kit and iPod, I never head out for a run without my RoadID. In case of an accident, first responders are able to reach family and also learn vital facts by simply glancing at an engraved tag. Peace of mind for all concerned! You may carry other types of identification on your workouts - and if you don't, you should - but I thought I'd share this link in case anyone is interested. www.roadid.com Fri, 26 Jul 2013 14:09:00 EST Arm Strength! http://www.sparkpeople.com/secrets.asp?tip=41503_arm_strength Whether you're sitting down at work or walking a mile on the track, you should take a set of 5-10 dumbbells with you to keep yourself busy. Lifting weights is beneficial because it helps strengthen your upper body and helps you multitask. I do 5 to 8 sets of 15 reps each... <em>306</em> Fri, 26 Jul 2013 12:20:00 EST Go for a short walk http://www.sparkpeople.com/secrets.asp?tip=41501_go_for_a_short_walk I find a short 5-10 minute walk in the middle of the workday does wonders for my efficiency in the afternoon. Fri, 26 Jul 2013 10:26:00 EST Take the stairs unnecessarly http://www.sparkpeople.com/secrets.asp?tip=41500_take_the_stairs_unnecessarly My lab is on the first floor. On my way to my lab I go down the stair to enter the building on the ground level, walk down the hall, and then go back up the to get to my lab. Fri, 26 Jul 2013 09:24:00 EST Bathroom Breaks Add Up http://www.sparkpeople.com/secrets.asp?tip=41499_bathroom_breaks_add_up I try to do one minute of exercise each time I get up to use the bathroom. Wall push-ups are my favorite. Wall planks (holding a plank position with abs pulled in) also work well. Fri, 26 Jul 2013 09:04:00 EST Sneaky Exercise http://www.sparkpeople.com/secrets.asp?tip=41498_sneaky_exercise While at work, I walk to the farthest restroom to squeez in some extra steps. And I use the largest stall, so I can sneak in some squats. Thu, 25 Jul 2013 17:18:00 EST secret http://www.sparkpeople.com/secrets.asp?tip=41494_secret I try to take the stairs and park at the far end of the parking deck at work. Wed, 24 Jul 2013 22:04:00 EST One Minute http://www.sparkpeople.com/secrets.asp?tip=41489_one_minute While at work, we use the private and secluded back hallway as a place to run and do a "One Minute" blast of exercise. There is a list posted for each day of the week. Great motivator! Wed, 24 Jul 2013 00:17:00 EST Walking at work http://www.sparkpeople.com/secrets.asp?tip=41485_walking_at_work I work in a large church & often have to talk to the custodian. Instead of calling him, I walk up or down the steps to where I think he is, then across the building & up or down on the other side. Every little bit helps. Mon, 22 Jul 2013 13:44:00 EST Use the Stairs! http://www.sparkpeople.com/secrets.asp?tip=41483_use_the_stairs When there is a choice between an elevator or a staircase, I use the stairs, whether it is one flight or five floors- or more! <em>206</em> Sun, 21 Jul 2013 22:50:00 EST Exercise http://www.sparkpeople.com/secrets.asp?tip=41474_exercise When I grocery shop, I park in the back of the lot to do more walking. Fri, 19 Jul 2013 05:44:00 EST backyard walking http://www.sparkpeople.com/secrets.asp?tip=41469_backyard_walking When I feel a need a boost I put on walking shoes and select a mini path in the backyard. I put 5-10 minutes circling the path at increasing speed and intensity. I feel safe. No one sees my arms flailing around, I can experiment with different techniques. sometimes I even add dumbbells or jump rope. Wed, 17 Jul 2013 09:52:00 EST Healthy Rewards http://www.sparkpeople.com/secrets.asp?tip=41467_healthy_rewards Reward yourself with a new type of exercise or sport, one that reinforces your weight-loss progress & fitness goals. Tue, 16 Jul 2013 22:29:00 EST Steps for diapers http://www.sparkpeople.com/secrets.asp?tip=41466_steps_for_diapers I have 3 kids, 2 in diapers and I'm a stay at home mom, so I keep all the diapers upstairs so every 2 to 3 hours when I have to change them, I run up the stairs and run back down! Tue, 16 Jul 2013 09:32:00 EST Calorie Burning: Choose a variety of exercise and music http://www.sparkpeople.com/secrets.asp?tip=41464_calorie_burning_choose_a_variety_of_exercise_and_music I get bored doing the same exercise routines. In order to make sure I stay on track I look through You Tube or Spark fitness videos and choose exercises that fit in with my mood that day. I set a goal of getting exercise everyday, and choose the time according to how my day is flowing. If I feel lazy, I put on some music that pumps me up. If I feel frazzled I choose Yoga, Qigong, Pilates or meditation. Tue, 16 Jul 2013 05:12:00 EST Odd Ball Bowling http://www.sparkpeople.com/secrets.asp?tip=41455_odd_ball_bowling Bowl with a mixed age league. Bowling with my grandchildren makes for a much more active evening. Faster paced; more times up and down; exciting and some great together time.<br><br>We have recently bowled in an "Oddball" tournament. Two bowlers get on the same lane and then one person fires one ball, then next bowler throws next ball; no sitting out and lots of movement and standing. Scoring same as one person bowling.<br>Great fun <em>294</em> Sat, 13 Jul 2013 12:31:00 EST Use The Commercial Breaks http://www.sparkpeople.com/secrets.asp?tip=41444_use_the_commercial_breaks If you are going to sit there during your favorite tv show that is fine, but during those pesky commercials that no one watches, add in a set of push ups and/or sit ups. These will add just a little extra to the exercise that you should already be getting. <em>30</em> Fri, 12 Jul 2013 08:17:00 EST CORE STABILITY http://www.sparkpeople.com/secrets.asp?tip=41441_core_stability Stand on one leg for 2 minutes. then switch to the other leg. It helps with core and balance stability. Thu, 11 Jul 2013 15:25:00 EST Use commitment management instead of tracking as you go http://www.sparkpeople.com/secrets.asp?tip=41437_use_commitment_management_instead_of_tracking_as_you_go <em>101</em> I've learned that if I track my food and my exercise at the beginning of the day instead of as I go, I'm more likely to get it done. I feel like I made a commitment to eat these things and do this amount of exercise today so I better get it done. Wed, 10 Jul 2013 16:30:00 EST Pelvic tilt at stop lights http://www.sparkpeople.com/secrets.asp?tip=41435_pelvic_tilt_at_stop_lights When I come to a stop light I do lower pelvic tilt, squeezing my booty and tighten my lower abs. Sometimes I hold it till the light changes green or will do reps Wed, 10 Jul 2013 09:02:00 EST Tracking with magnets http://www.sparkpeople.com/secrets.asp?tip=41431_tracking_with_magnets I try to get 8 5-minute walks in during my work day. I have 8 of those chunky magnets that you slap on your overhead metal cabinets. At the start of the day they're all on one cabinet door. As I complete a 5 minute walk I move them to the other door. Hopefully, by the end of the day they're all moved, and I got 40 minutes and two miles of walking done! Tue, 9 Jul 2013 22:02:00 EST Fun workout http://www.sparkpeople.com/secrets.asp?tip=41428_fun_workout I made a playlist on Youtube of songs that have dances that go with them (Cupid Shuffle, The Wobble, Electric Slide, Cotton Eye Joe, etc) so that when I want a fun workout I just start it from the beginning and dance! I have enough songs that it makes up a 30 minute workout and it just seems like I"m having fun. Try it!! Tue, 9 Jul 2013 15:49:00 EST Walking http://www.sparkpeople.com/secrets.asp?tip=41425_walking Speedwalking at the supermarket while holding on to the trolley. This helps my limited mobility! <em>306</em> Tue, 9 Jul 2013 09:16:00 EST Jump Sexy While Exercising http://www.sparkpeople.com/secrets.asp?tip=41424_jump_sexy_while_exercising Dress the part when you are exercising, you are a lean mean, sexy getting the weight down machine. Get clothes that fit well have style and for me lots of Color. I enjoy Zumba at home and I can't wait each day to put on my Racer Back top, shortie, Shorts, and Zumba, Zumba, Zumba. P.S. I am Plus Sized Woman. Enjoy the Journey, in Style <em>7</em> Mon, 8 Jul 2013 22:36:00 EST Need to move http://www.sparkpeople.com/secrets.asp?tip=41423_need_to_move When I sit I set a timer for 20 minutes and stand up<br><br>From a Book: Sitting Kills and moving heals Mon, 8 Jul 2013 15:52:00 EST getting up early http://www.sparkpeople.com/secrets.asp?tip=41422_getting_up_early I've been getting up before my family to exercise uninterrupted. It really helps me start the day off in a good mood. Mon, 8 Jul 2013 05:34:00 EST Make it doable. http://www.sparkpeople.com/secrets.asp?tip=41419_make_it_doable Start with something you think you are going to like and just <br>give it a try. If you can only do 10 minutes be glad that you did<br>the best you could do, if you like the new activity try it for an extra minute or two and work your way until you can do the entire class. Sun, 7 Jul 2013 20:00:00 EST Music http://www.sparkpeople.com/secrets.asp?tip=41417_music I love exercising to music it helps me go further than I planned to and keeps me doing other active things during the day <em>311</em> Sun, 7 Jul 2013 10:56:00 EST Make EVERYthing a (Fun) Competition! http://www.sparkpeople.com/secrets.asp?tip=41413_make_everything_a_fun_competition Walking in the grocery store? I try to race to the next aisle before the stranger in front of me. A friend posts more Sparkpoints than I've earned that day? I make a point of completing EVERY task until I've caught up (if I can). This forces me to do more, in bursts, than I would if I thought about it, scheduled exercise, or stuck only to my regular routine! Sat, 6 Jul 2013 18:43:00 EST 1st Thing http://www.sparkpeople.com/secrets.asp?tip=41412_1st_thing I'm a beginner and I feel like I struggle doing exercise or even wanting to so I start when I first wake, before I get out of bed I do some leg lifts and kicks then I roll onto my mat I have set up by my bed to do a quick core workout. I just started doing this a week ago and already I feel a bit stronger Sat, 6 Jul 2013 18:03:00 EST Walking with the dog http://www.sparkpeople.com/secrets.asp?tip=41405_walking_with_the_dog I seem to walk further with my dogs than I do alone Fri, 5 Jul 2013 22:51:00 EST