You should always try and make exercise fun.
Sprarkcoach taught me the value of staying with it, and to take time to refresh how each day went. Tracking food choices and staying in balance. Also mixing up my exercise even if it is only 5 or 10 minutes at a time.
Exercise is all about moving. If we don't have a set time (i.e. 30 minutes) of exercise to do at one time, we think: "What's the use." I like having a step calculator so I can get my 6,000 to 10,000 steps in a day. I like walking outside (I live near the beach) because once I have gone a distance I can't just give up because I have got to walk back. I park far from the store and I look for opportunities to walk all through the day. If you doing this, you will be easily moving throughout the day.
I'm always impatient waiting for the coffee to brew, so I started doing strength training while I wait! Usually 2 sets of 10-12 reps, of dumbbell curls, lunges while holding dumbbells, or any of the demos on SP, until the coffee is ready. Great way to start the mornig:)
Having a fruit packed smoothie an hour+ before your workout will give you lasting energy throughout even an intense 60 minute cardio session! I used to try all sorts - protein, energy gels, caffeine - but I've found that fruit (both fresh fruit ad/or a smoothie) give an energy boost like no other! Give it a try!
They say "you're only one workout away from a good mood"-SO TRUE!.
No matter where I am, or where I'm going, I only take the stairs. At the airport with luggage? Stairs! At work on the 6th floor? Stairs! At the mall, movie theater, stadium? STAIRS! It was hard at first but now I don't even think about it.
When I decide to do a chore, read a bit, watch tv, or anything else, I pop in my exercise dvd/video for the day. Whenever I need a break, I turn it on and work out as hard as I can for up to ten minutes. I then put the dv/video on "pause" and go back to whatever it was I was involved in. Doing short spurts of intensive exercising really pushes my body. I am more inclined to push to the limit for ten minutes, rather than complete a dvd/tape in one sitting I garner maximum calorie range in a short
When I was on jury duty, I used the lunch break to eat, then walk around the courthouse block 4 times. I also used the bathroom stall to do wall pushups, standing ab twists/air punches, squats, lunges, knee raises, and tricep dips (it helps to use the handicap bathroom if available, for more space and the bar for tricep dips.)
Putting my extra bedding up this morning, I stepped up on a stool to put a blanket away. Stepping down, I decided that felt good, so why not do a few more. That got 30 reps of stair steps done in just minutes in the course of my day. Later, while waiting on eggs to cook, I did some squats. A lot of my best exercise comes when I see a short opportunity, and step up to it.
Every time you succeed in doing something you struggle with doing (EX. exercising, drinking daily quota of water, avoiding fattening foods) give yourself a Spark Goodie and send a message telling yourself how proud you are of your accomplishment.
I started a workout challenge to stay active while at home. I called it the World Cup Challenge. Every day I changed the rules depending on my mood. On days I didn't feel like doing anything, I told myself, "Just do 10 minutes to complete today's challenge!" I kept this up for 32 days, the duration of the World Cup. Just enough time to make daily workouts a habit.
I try to get my exercise in the morning before all of my crazy kids wake up and the house is peaceful. I find that if I sleep in my workout clothes then I'm less likely to shrug it off and hit the snooze. Morning workouts help me feel energized for the day and motivates me to stay on track all day.
In order to work up to my goal of 5,000 steps in a day, I do a few things.
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?
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!