A secret for success in my life regarding health and fitness has been the use of SparkPeople as a way of connecting with others, throughout the world, who are in the same boat as I. This community of supportive believers in good health through diet and exercise has been for me a well-house of information, support and great conversation. I have been able to connect with people who have the same interests as I and who support me and encourage me in my diet and exercise goals.
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)
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.
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.
I use the SparkSummary Calendar found in My Trackers; Reports; Weights and Other Reports; My SparkSummary Calendar to notice trends in eating and exercise. If I don't lose as much as I think I should I look at my patterns to determine how I can adjust for even more success!
Whenever I feel that I have problems out of control and find myself filled with negative thoughts I go for a walk in sun light and fresh air. Imagine that you are throwing the negative energy you have inside. Raise you head high to feel the sun light in your face and get fresh air in. Then run to break the stress. After that try to think and find solutions for your problems. Even if you didn't find a solution you will find yourself have the power to face it.
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.
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.
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.
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.
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.
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!!!!!
Establish a reward cycle when you start to exercise by showering with an extravagant shower gel that you ONLY use after exercise. I did this when starting out and I still love to stand in the shower basking in the wonderful aroma, exercise endorphins, and the feeling of virtue and nurturing from taking care of myself by exercise.
Whenever I have really stressful day, I be sure to hit the gym! I can be really tempted to just go home and crash on the couch, but I know that the stress and frustration will just build. Not only will I be more likely to eat more, but I'll probably stay up way too late. The key is to go to the gym immediately after work. Even if I don't feel like running or using a machine, I'll find a class.
I've noticed that after a good workout, when I am suddenly "craving" some junk food like ice cream or something cheese-y etc, if I take a moment to think about what is in the food that might be soothed with a healthier substitute. For ice cream, I usually find a small container of Greek yogurt with fruits or some nuts satisfy my craving and give me good nutrients for my muscles after the workout.
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.
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
When I get stressed, if the weather is ok, the best thing I have found to overcome it is to walk in the park. There is a park near me with trails that go along the shore of a smal river. There are foot bridges every mile or so, so your walk can be as long or as short as you want it to be. It is so beautiful and peaceful there. I feel better every time I walk there.
Sometimes a computer or internet is readily available. Create your routine and print out a checklist. Once printed laminate the paper to keep it fresh looking. Now you can use an erasable marker to check off your exercises during the day to add later. Great for when your on the go!