We’ve included page numbers for more detailed information on each topic if you would like to review the material more closely. Use the blank spaces at the end of the list to fill in temptations or roadblocks you need to watch for and any strategies you may have discovered on your own. Maybe you’ll want to highlight the ones that have been particularly useful to you.

Summing it Up: Staying Smoke-free

- You made a list of your reasons to quit smoking and put it in your purse or wallet to remind you of why staying smoke-free was and is important to you when the urge to smoke arises.

- You asked your family and friends for support and encouragement. You asked one of them to be your quitting coach and to work with you more closely, especially for when you need extra help or support.

- You monitored your smoking patterns and learned how to anticipate the situations that would be most tempting to you or pose the biggest roadblocks to staying off cigarettes

- You learned how to use relaxation exercises to cope with the stress or nervousness associated with quitting.

-You learned how to make healthy snack choices to fight cravings to smoke.

-You learned how to use physical activity to distract yourself from the urge to smoke and to replace your smoking habit with healthier ones.

-You practiced using positive self-talk to reinforce your resolve to quit smoking.

-You practiced saying no while keeping communication assertive and upbeat.

-You learned how to prepare for social situations in which people may be smoking.

Latest research shows that resistance exercise helps rebuild bone density, which is important to women, helps with mental health as well and improves sleep, and leads a healthier lifestyle. Strength exercise is very important when you are dieting. When you lose weight, you lose some of the muscle mass as well. Resistance Exercise helps you build those muscles back.

Experts recommend starting with weights that are heavy enough so you feel the resistance but not so that you have to strain to lift them. Do 8 to 10 exercises, working on different muscle groups; the chest, the shoulders, the arms and stomach on the upper body, hips, butt, front and back of legs and calves. Do a few repetitions, between 5 -10, of each exercise.

You do not have to work all the group muscles in the same day. It is ok to concentrate each day on a few areas and on others the following day. It gives your muscles a chance to recover.
You have to warm up by stretching before you start your exercise routine. The muscles have to be ‘woken up’ and elongated to be ready to pull the weight. Do not forget to stretch at the end of the exercise as well, stretch your muscles and remove knotted spots caused by too much pressure on one certain spot.

The most important thing when dealing with resistance exercise is the right posture, the right form. If the exercise is not done right it can cause damage. Therefore it is good to do your exercises in front of a mirror or with another person, a trainer or a friend, that can tell you if you are doing something wrong. And if it hurts, stop. Do not put too much pressure on your muscles, unless you are young and they can still take it.

During strenuous exercise our brain increases the production of serotonin which in turn elevates our mood and helps us stave off hunger and make us lose weight. But how to get yourself motivated to exercise and stick with it?

The first point is to be realistic. Set up goals that are within reach. Do not start with exercising hard and for a long time the first time around. That will only cause pain and discomfort and you will try to avoid it the next time.
Keep a journal of your activity. Writing your progress down will encourage you to keep up because you will see and feel the difference in your appearance and endurance.

Don’t get discouraged if it doesn’t change your body immediately and for crying out loud, don’t give up. Even if you skipped a few days due to overload at work or at home, or due to an illness, pick yourself up and continue. It is not an all or nothing approach. For some who are on medication for example, having high blood pressure and consuming Effexor , it is best to consult your doctor if you are to engage in high exercise activities, just to ensure you are on right track.

When you go to the gym and see all those perfectly toned bodies, don’t compare yourself to them. Some people have turned fitness and exercise into their life mission and main occupation. Let people do what they want as long as you know what is your objective (Just to remind you – to stay healthy…)

Try to have fun. Find an exercise regimen that you really enjoy. That will help you keep it up.
Break your exercises down to short sessions if you can’t do it all at once. Walk to lunch when you can, climb the stairs instead of taking the platform lifts or join a team sport.

Make it easier on yourself. If you are too tired at the end of the day to go to the gym, exercise at home in front of the TV. Sitting on the couch is not considered exercise. You can watch the news while doing sit ups.

Don’t let what happened in the past ruin your present. Even if you hated gym in school, tried to exercise and hurt yourself or got discouraged, try again. If you make it easy and fun you will do it longer.

And the last thing? Pat yourself on the back when you have done it. Feel that you achieved something that is very important to you and will make you live longer and healthier life.