Secrets of Success

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Put a mirror on the refrigerator

Studies prove that people are more likely to stay on track when "eyes are watching them." A mirror on the refrigerator, and one in the pantry, may subconsiously reduce snacking, sneaking or binging. PLUS, looking at yourself will remind you of your goals and help make that decision on whether you ...

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wear your name tag at the gym

Gyms can seem impersonal, but people really can be friendly. Make it easy for people to remember your name by wearing your name tag or introducing yourself to others. You may find a fitness buddy.

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Avoid Heat Stroke

Be careful when exercising during the middle of the day.
Know the symptoms and signs of heat exhaustion and heat stroke and take precautions.
Aim to exercise early (first thing) before it gets hot
or wait until evening when the temperatures have cooled down.
Or plan an alternative act...

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Learn Qi Gong breathing techniques

Qi Gong is a technique by itself, but is also often taught with tai chi. There are breathing exercises that will give your internal organs a massage. It can also be both relaxing and energizing. Consider trying it for improved health!

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Focus on what you CAN do - Think Positive

Start where you are, and instead of making excuses, DO WHAT YOU CAN. Try to push yourself just a little, and celebrate each success.

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Taste and smell: Understand smell is a large portion of flavor & eat mindfully

Nearly 90% of what we call taste is actually what we smell.
Use this to your advantage by eating slowly and mindfully.
Savor your food. Smell it before putting it into your mouth. Chew thoroughly. Experience it with all of your senses. This will allow you to experience pleasure, satisf...

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Think of your heart as a muscle that needs regular exercise

The heart is a muscle, and by exercising regularly, it will become more efficient - "stronger".
A fit heart can pump more blood in fewer strokes (beats).
Your resting heart rate will decrease as you get into shape.
Your average heart rate will also improve for a given activity, makin...

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Avoid Ankle weights, use a weighted vest instead

Instead of using weights on your extremities, increase your intensity - either go faster, or use incline and interval training to increase the intensity of your workouts.
If you need to add weights, consider a weighted vest.
You will suffer fewer injuries and risks than ankle, wrist or han...

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Grocery tips

Make a grocery list from your week's menu plan. Do not shop when you are hungry. PUT THE GROCERIES IN THE TRUNK of the car and don't nibble on the way home. Go in the door closest to the fresh produce. Avoid processed foods if you can. AND READ THE NUTRITION LABELS.

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Choose a favorite and say no to the rest

If you have a "trigger food" or binge item, one thing that helps me is to decide only to eat one type. I'll have a small serving of strawberry ice cream but say no to every other flavor or brand, just to keep from eating it except as a special "treat." Make a decision it is not worth it unless you...

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Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.