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Exercise smart! Know your limits
so that you don't hurt yourself. If you don't
know how to perform an exercise, ask an exercise
professional who can help!
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Get Educated! Learn all you can
about exercise. Know how to change your program
as you become more fit. Know how to perform exercises
properly & you'll be less likely to get injured!
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Set SMART Goals: Be Specific!
Ensure you have a way to Measure your progress
toward the goal. Make sure your goal is Attainable.
Be Realistic. For example, working out every single
day for the next year is an unrealistic expectation.
Give yourself a little slack! Be Timely. Set short-term
goals that you can measure & attain in a relatively
short length of time. When you reach your goal,
set a new SMART goal!Monitor your progress by
recording your workouts. Write down: weight training
activities, amount of weight lifted & repetitions
as well as total minutes of cardiovascular activity.
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Find a workout buddy! Chances
are when you're not feeling motivated, they may
be able to help you find the motivation!
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Leave yourself reminders to be
active! For example, put your gym shoes by the
door so you'll be reminded about your workout.
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Pack your gym bag the night before so you can go straight to the gym after work or
class.
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Tell your friends and family about your goals to increase physical activity
- these helping relationships can motivate you
to stick with it!
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Reward yourself once you have attained a goal. Give yourself the pat on the
back you deserve! (*Try to steer clear of food-related
rewards).
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Be Consistent: Did you miss a workout? A one
or two day lapse in your routine does not have
to equal a total collapse of your new program.
Remind yourself that you can always pick up where
you left off. Your body responds to what you do consistently. A missed day or two will not prohibit you from reaching your goal.
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Set goals for each week. At the
beginning of the week, sit down and create an
exercise plan. Write down the time of day you
will workout & how you will reward yourself
once you have accomplished your goal! (Think,
a hot bubble bath or a new outfit, stay away from
food-related rewards.)
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Be adventurous & try something
new! Attend a group exercise class or climb the
rock wall. Use new and different activities to
challenge your body further.
