Small Steps to Weight Loss Tips: Day 14
May 14, 2011 by Kim T
Filed under Motivation
It’s Day 14 and we are going to “piggyback” on the exercises you learned about yesterday. You might have noticed that I recommended that you do 10 minutes of strength-building exercise mid-morning and you are already doing 10 minutes of stretching before your shower. Exercising in short blocks of time is great trick to fit exercise into your life.
You can even take advantage of even smaller blocks of time to improve your body throughout the day. Here are some ways I do this:
- Hula hooping during commercials
- Backside squeezes while waiting in lines
- Calf raises while talking on the phone
- Stomach tightening exercises while driving
- Squats while brushing my teeth or in the shower
Get creative and think of some other ways you can stretch or strengthen your body today – and then start practicing them!
Here are two resources that can give you some other ideas. Click the book image below for more information:
Continuing practicing your routines:
Morning Routine
- Drink 1 glass (16 oz) of water
- Take your multivitamin and Omega 3 supplement
- Do 10 minutes of stretching before shower
- Eat breakfast with protein
- Practice portion patrol
- Practice mindful eating
Mid-Morning Routine
- Drink 1 cup of green tea with lemon
- Eat a high fiber fruit or protein snack
- Practice portion patrol
- Practice mindful eating
- Do 10 minutes of desk, commuter, or other strength-building exercise
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I was unsure of step 13 yesterday when I read it, How am I going to find 10 minutes at work to do this, My job just does not allow this, then I read todays about the smaller increments throughout the day – I thought I can maybe do this. So I have been doing one thing each time I go to the restroom. I will work my arms, do a set 10 heel lifts in the stall, I even did small lunges, one leg one trip other leg the next trip. As much water as I drink I tend to make several trips aday. I feel like im getting the same benifits in the smaller amounts, just working my muscles all day and then I do a walk in the evening for my cardio. Thank you for all your guideance in this journey
I squeezed my hiney all the way through Target last night. Tee Hee. It is rather sore this morning.
I am having a hard time. I need special prayer. I need more help in the area of mindful eating and portion control. I use food in the wrong way and it has been a struggle to break the bad habit that I have perfected over these many years. I plan to add an exercise program today through CURVES, if God is willing. I know that this is going to take me some time to get used to, so prayer will help. Thanks
Okay, I haven’t been following along as I should but have been maintaining what I started in the beginning. I realized in doing the daily steps that I need a buddy who will keep me accountable. I need a personal trainer who can encourage me in my healthy eating as well as daily exercise. I don’t have the money to pay for a trainer, so I prayed about it. I asked my doctors for suggestions and he suggested someone I work with, someone I hadn’t considered. I went to her and she said she would meet with me 3 times a week during lunch time to do a mini work out and keep me accountable and best of all she is doing it for free! I’m so excited, yesterday was my first day and I’m sore today but I’m going to keep going, I feel like she is a gift from God.
Being in a wheelchair, I spend all day sitting. I’ve been able to incorporate a morning stretch and mid-morning exercise routine. Now I’m adding a stretch every 30 mins. I do just one of these a few times every 30 mins. to keep my body from becoming to seditary.
Lean back to a 135 degree angle hold for 15 sec.
leg raises
ankle circles
shoulder shrugs
breathing exercises
bottom clinches
Pedal around the house in my wheelchair