Tuesday, January 28, 2014

Work Out Tips for when it's dark.....Also from the Spark site....

How to Make Yourself Work Out When It's Dark Out

By: , SparkPeople Blogger  This is all copied using Nicole's words here, not mine.   I am making exercise a routine and some of these tips helped.  I am placing it all here for my reference only.    I'm not a runner but need to move and found this helpful.

As much as I love fall, I don't love the darkness that comes with it. It's already getting darker earlier each night, and it's staying dark even when I wake up in the morning. I am not a fan of that!

It's hard enough to be a morning person and wake up to work out, but when the moon is still out when your alarm goes off, forget about it! Then again, if you hit snooze and wait to work out after work, you might be faced with the same problem.

I will admit that it's not easy for me to get up and be gung ho for a workout session. I am not and never will be a morning person. It's hard for me to wake up just about every day. But I do manage to stick to my morning workouts (most days anyway). And no, I don't have super human powers …which means you can do it, too. Here's how.

  1. Go to bed at a normal time. I'm naturally sleepier in the fall and winter, probably because of it gets dark so much earlier. When I know I'm going to wake up and work out, I make sure I get to bed early enough that I get 8 hours of sleep. Does it mean skipping "Conan"? Yep. Is it worth it? Oh heck, yes.
  2. Sleep in your workout clothes. I kid you not, this is my No. 1 strategy for making morning exercise a habit—especially in the fall and winter. When it's chilly, I don't want to get out of the covers or change into workout clothes. Plus, it saves me precious time in the morning. And honestly when you're already dressed, you're taking one less obstacle out of the way. Do it.
  3. Have a plan. Know exactly what you plan to do for your workout when you go to bed the night before. Whether it's a run, walk, DVD or class, have a plan in place. That way, you're not lying there in the morning trying to figure it out. Lay out your gear, equipment, gym bag and whatever else you'll need the night before, too. Plus when you know what you're going to do (such as run 3 miles), you know exactly how much time it takes (30 minutes plus time to stretch), and it keeps you punctual in the morning to make it happen.
  4. Don't hit snooze. Period. If you're a chronic snooze-button user, place your clock on the other side of the room so that you have to get out of bed to turn it off. Better yet, turn on the lights right away and turn on some heart-pumping music to help yourself wake up.
  5. Play your get-up-and-go music. We all know how music affects our mind and body in a positive way. It can change your mood, give you energy, and motivate you to reach higher. Play those tunes in the morning that remind you of your goals and why you're doing this in the first place. And make music the soundtrack to your morning workouts so that you can be fierce and push yourself to the very end.
  6. Don't make it a choice. Put simply, the big difference between those who get up and get it done and those who keep sleeping and feel guilty later is that morning exercisers Just. Do. It. It's not optional. It's not "Oh, if I feel like it, I'll wake up and work out tomorrow." They make the decision the night before. And when it's time to wake up and go, that's that. No fights. No compromising. No negotiation. It's just something that they do. And you have just as much power to make that happen, too.

I am not a morning person. I don't want to talk. I don't want to think. And I'd rather be in bed. But I remember my goals and why I'm working out in the a.m. (it's the only time I can really make it fit) and that's enough to make me do it, whether it's in darkness or in light.

Earlier this week, my alarm went off and I was tired. I would have loved to sleep in another hour. But I was already in my workout clothes. In fact, I purposefully put on my favorite no-excuses running shirt, which reads, "Rain, Snow, Sleet, Wind…Brave the Run". I knew it would be dark and cold, but that I was a runner and I don't make excuses. I started out slowly, but by the time my favorite songs kicked on, I found a surge of energy I didn't know I had in me. Truth is, the hardest part of waking up is that: waking up. The hardest part of exercising is getting started. If you can get through those two challenges, you are on your way, so make it as easy as possible for yourself to succeed…and you will.

What helps YOU work out on a dark morning or evening? Share your stick-with-it strategies below!

Tuesday, January 14, 2014


The top 40 things you can do (or think about) to get your workout motivation back—and get moving.   It's from SparkPeople website and I am literally copying the whole message down for my own focal point here.

SparkPeople members answer: "When I don't feel like working out, I ___."
  1. Do it anyway. (This was the most popular answer!)
  2. Tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have yet to quit.
  3. Look on Pinterest for motivation! (Check out Pinterest's Fitness section and follow SparkPeople's Pinterest boards.)
  4. Ask a friend along to the workout it helps us both with accountability.
  5. Do a heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
  6. Watch a Crossfit video on YouTube. It always inspires me. Then I get it done.
  7. Take a 10-minute brisk walk.
  8. Take the dog for a long walk.

  9. Force myself anyway and feel better for it.
  10. Go to a yoga class. It gets me moving, and I always have fun!
  11. I sit by myself for a few minutes and think about all the things I can't enjoy because of my poor health.
  12. Sometimes I find myself doing it just to get my fitness minutes for the month. Proof that SparkPeople works!
  13. Work out anyway…then bask in the awesomeness!
  14. Find something new to do! If you run then go for a swim or a bike ride. Maybe you are getting bored with the same routine.
  15. Complain about not feeling motivated, then go do it, since I don't like hearing myself complain.

  16. I drag myself to the gym anyway. Before I realize it, an hour is passed and I'm glad I went.
  17. Post about your lack of motivation on Facebook, and get chewed out.
  18. Do it anyway because this is for me.
  19. Try to force myself to just do something for 1 minute (jumping jacks, squats, etc.). But usually I tell myself I will be happier that I did it instead of mad at myself for not doing anything.
  20. Put on my work out clothes, lace up my shoes and go for a walk. Once I'm out and moving I find my motivation.
  21. Do a SparkPeople workout video! They are always great workouts and I love that they are not super hard and complicated!
  22. Remember a time when I couldn't work out, and how sad I was when I was heavier, and how I don't want to feel sad again!
  23. Listen to some music—something with energy that I like. It's funny how the right music can make you move even when you think you don't want to, and it usually provides a mood boost, too (which is probably why I didn't want to workout in the first place).

  24. Put my feelings aside and use logic and reasoning. My feelings then change after a good workout.
  25. Follow an "easy" DVD and tell myself I'll do just one part of it. I end up doing it all usually.
  26. Put on my workout clothes!
  27. Do a workout at home instead of going to the gym.
  28. Remind myself why I started working out and how much better I feel and feel about myself when I am done!

  29. Do it anyway, just not as long.
  30. Remember how easy it is to loss fitness even after missing a few sessions.
  31. Put on my workout clothes first thing in the morning. Once I'm in them there's no reason to not work out!
  32. Remind myself of one of Gods promises in Philippians 4:13, “I can do all things through Christ who strengthens me.”
  33. Think how good I feel after a workout! Nothing else gives me that same feeling!
  34. Go bowling.
  35. I go get my small weights and start toning up.
  36. Do something light and slow, like yoga.

  37. Start working out anyway, and then, I figure I've already started, so I may as well finish STRONG!
  38. Put on dance music and move!
  39. Call a friend to encourage me.
  40. Think of all the people who can't and I go do it and am grateful that I CAN.

There are a lot of things in life that we should do but don't always feel like doing. For many, exercise is one of those things. But the only way to make it a habit is to do it—consistently. So next time you don't feel like it, make like these strong-willed SparkPeople members and do it—or something—anyway. Just get yourself moving, even if it's light and easy, and even if it's only for a few minutes. You'll be glad you did!

Use it or Lose it, I just did 20 on the treadmill.

Monday, January 13, 2014

Intentions for 2014

 All through the holidays, the youngest grand children were only here when their parents were, so I've had time to catch up on some organizing and cleaning tasks that had been slid aside for far too long.   Last week we returned to our regular schedules of school with the added bonus of a flu bug visiting.  Poor lil' PGS#3 looked like he belonged in the movie, The Exorcist with all that violent up chucking.  I felt so bad for him and we cuddled alot.  SO natuarally he passed that germonto me.   Thus giving me even more time to just be and keep still while retreating to my own sickbed.   I am now well rested and am anxious to begin anew.
In all the years past, I have noticed many people using a word symbolizing  their intentions to challenge their growth during the year.  A good friend, Trudy has been doing so for many years and I always admire  and enjoy her dedication.    Even pointing out to during her during her year of "re" words like a synchronistic fortune messaged just for her, when the words like  Renew, rejoice, etc......  were contained within a messages.   This year I intent to use a word to ease and challenge my own path. 

My word for 2014 ....
With projects, interests and life, it seems like I scatter or scamper around so much at times I feel like my head is spinning.  So I am hoping that this word will allow me to slow down and finish what ever task I'm doing with my full attention, intention and dedication.
Saty Well and keep warm,
PS:  After that wicked Polar Vortex (I heard it only comes around every 200 years, so it won't occur again until many generations, TG!) visiting many areas throughout our country, it feels nice to get a reprieve.  Ahhhh... a balmy 26F  right now and the sun is shining.  That always feels nice, I hope it's rays melt some of that ice that has covered everything.   

Saturday, January 4, 2014

Day Book January

I'm feeling ... energized
I'm seeing ... a mess on my desk (those dang gremlins are at it again!)

I'm hearing ... silence
I'm thinking ... of tackling a little finish today
I'm cooking ... chinese for tonight
I'm planning ... on watching PGD#1 play Basketball and perhaps take care of some returns I need to do.
I'm reading ... "Me Before You" by Jojo Moyes
I'm wearing ... green slacks with a cream shirt and my flip flop slippers   8~)
I'm creating ... The last design for lil' Miss Shabby BOM
I'm enjoying ... an upgraded cell phone, iphone 5c. Can I say A*MAZE*ING!!!
I'm sharing ... this wonderful blog of quilting and quilts
Share your radiance, Jane