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Spark Journey TIPS (Part 1)

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Monday, July 20, 2015

emoticon Beginning Weight: 198 pounds
emoticon Weight Lost: 58 pounds
emoticon Maintenance Weight: 140 pounds

From learning experiences and mishaps with SP, I created TIPS that continue to inspire me. Copies are taped near my desk, in front of my refrigerator and full-length mirror inside of my bathroom door. I review them throughout the day to keep me motivated, focused and remain on track. The following are my TIPS:

emoticon ACTION = Exhibit a DO-IT-NOW attitude! Be a DOER! Doers are confident. Doers set goals. Doers take action. Doers overcome obstacles. Doers remain on track. Doers achieve results.

emoticon BEHAVIOR MODIFICATION - Adjust mindset! Practice the power of positive thinking. Start each day with a positive attitude. Choose to see the best in yourself. Feel a love for yourself that is expressed by self-respect, self-esteem and self-confidence. Your internal attitude determines your external abilities. Think about, reflect on and emphasize the good things in your life.

emoticon COLLAGE – Visualize your goals! Create a goal-related collage. Post inspiring pictures, affirmations, quotes and written goals in places where you can see them. Let the pictures and written words of wisdom become your daily mantra. These reminders help you stay focused and remain on track.

emoticonDOWNTIME - Schedule YOU time! Set boundaries to rest, reflect and restore yourself emotionally, physically and spiritually. Slow down. Find balance. Seek inner peace. Practice stress relief. Create personal time for your own wishes, dreams and desires. Make a list of your favorite things to do. Plan inexpensive and free leisure and recreational activities. Be spontaneous. Focus on fun. Enjoy life.

emoticon EXCUSES – Eliminate them! They sabotage you from achieving your goals. Avoid negativity. Avoid fear of failure. Avoid procrastination. Avoid perfectionism. Avoid impatience. Avoid quitting. Never give up on your journey towards a healthier and happier you.

emoticon FITNESS = Make exercise a habit! Stay active throughout the day. Strive for at least 30 - minutes of moderate exercise. Workouts do not have to be continuous. Break them down into 10 - minute segments throughout the day to achieve the same benefits. Blend in cardio, strength, flexibility and balance that is individually designed to match your fitness level. Make your workouts fun, motivating and challenging to get the best results. Post your fitness minutes in the SP fitness tracker. Observe and make necessary adjustments to keep you on track.

emoticon GOALS - Don’t Think It! Ink It! Written goals, when they are reviewed and revised daily, have a powerful way of transforming your goals into permanent results. Use the SMART (Specific, Measurable, Attainable, Relevant, and Timely) technique guidelines. Embrace each goal by utilizing positive thoughts, decisions and actions. Give each goal 100% of commitment from beginning to completion.

emoticon HEALTH - Ultimate Goal Weight: HEALTHY! Health is your life. Make it a priority. Your goal is to become the healthiest that you can be and maintain it for the rest of your life. Be positive. Eat nutritious foods. Hydrate with water. Stay active. Reduce stress. Pamper self. Sleep well. Maintain a healthy weight. Manage medical conditions. Achieve optimum health by striving for a combined mind, body and soul balance.

emoticon JOURNALING - Keep track of your over-all lifestyle changes! Record your progress and achievements. Write down your emotional highs and lows. Make a note of necessary adjustments. Learn from your setbacks. Get to know yourself. Use the journal to help you reach your goals.

emoticon KNOWLEDGE - Never stop learning! A healthy lifestyle is a lasting process. It is a journey of self-discovery and building a meaningful life. Learn all that you can to improve the quality of your health and life. Use the resources supplied from SP. There are boundless amounts of articles, videos, message boards, blogs, stories, sparkpages and trivia questions that will inspire and motivate you to become the best version of yourself.

emoticon LIFESTYLE - Live life embracing healthy choices, positive changes and personal growth! Utilize inner hopes and dreams to create external life-long achievements. Nutrition is the RESULT of healthy choices. Fitness is the RESULT of effective action. Inner well-being is the RESULT of positive changes. Health is the RESULT of over-all improvements. Be RESULTS-ORIENTED!

emoticon MEDICAL - Get annual checkups, adhere to doctor’s suggestions and recommendations, follow-up with doctor appointments, secure medical clearance before starting any nutrition and fitness regimens, be proactive toward medical conditions and allow your doctor to become the best advocate in the care and welfare of your health.

emoticon NUTRITION – No yo-yo diets! Eliminate the word, DIET! It implies restrictions, limitations and short-term effort. Weight loss begins with your grocery list. Organize it with a weekly healthy meal plan. Never shop on an empty stomach. Shop the perimeters of the supermarket. Read nutrition labels. Be mindful and eat sensibly. Plan meals in advance. Use healthy cooking methods. Trade and experiment new recipes. Batch cook. Eat fruits and vegetables. Drink water. Never skip breakfast. Post your daily food and beverage intakes in the SP nutrition tracker. Remain within your calorie, sodium, carbohydrate, fat, protein and fiber ranges.

emoticon OBSTACLES - Conquer setbacks! Eliminate the doubts, worries and indecisions that keep holding you back. Perceive obstacles as opportunities for personal growth. Recognize, correct them and remove the obstacles that delay daily progress. Make room for good habits, healthy choices and permanent changes. Transform setbacks into comebacks.

emoticon REWARD SYSTEM - Strive for progress, not perfection! Perfection stalls progress. Fear of making a mistake can set you up for failure and leads to disappointment. Do your best. You will make progress. Reflect on how far you have come from the beginning stages of your journey to the many changes that have been made to live a healthier lifestyle. Reward yourself for making progress and reaching each goal. Make the reward meaningful to you and plan to celebrate with a non-food item. There are so many ways to reward your progress with inexpensive things.

emoticon SUPPORT – It begins in the doctor’s office! They can implement a plan of action toward your nutritional, fitness and emotional well-being goals, according to your medical conditions. Let their medical evaluation and suggestions become the foundation of your journey. Make weight loss a team effort by asking family and friends with similar goals to work with you. Participate in weight-loss forums and teams to challenge and motivate you into action. Share stories and obstacles with spark friends and teammates to receive the support and encouragement needed to hold you accountable. Become a role model. Inspire others by sharing your success. Be the SPARK that ignites the life of another.

emoticon WEIGHT LOSS - Slow and steady! Focus on losing one pound at a time, rather than the total amount of weight you would like to achieve. Every pound lost will lead you towards your ultimate goal weight. Do NOT let the scale determine your mood. Progress CAN be measured by improvements in your size, health, fitness abilities, nutritional choices and inner well-being goals. Celebrate both Scale and Non-Scale victories. Each victory puts you one step closer to where you want to be.

emoticon YOU - Invest in the best – YOURSELF! Make yourself a priority. Discover yourself. Get in touch with who you are. Have a sense of constant belief in self. Pursue your goals with passion. Do the things you enjoy the most. Have the courage to transform your life. Enjoy the journey of daily improvements, self-discovery and the benefits of healthy living.

Thank you for reading my TIPS. Please read (Part 2) about "My Spark Journey." Refer to the following link:


~ Monika ~ emoticon emoticon emoticon
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