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Welcome to all our new subscribers, and I extend my appreciation to everyone who forwards this newsletter to friends. If you know anyone who might like it, please forward this newsletter to them or send them this link: http://www.FitnessMovtivatorNewsletter.com. One friend telling another is how we grow, and I deeply appreciate your support.

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I am now working as a personal trainer at LA Fitness. It still amazes me that I set a goal; I made a plan and then achieved my goal. If you’re physically not where you want to be—Set your goal, make your plan and do it now!

Most people tend to wait until January to come up with a new (and possibly improved) fitness plan that’s in the form of a New Year's resolution. Maybe this year one's resolution should be to decide to establish smaller goals each month that will improve the overall quality of their health and fitness.

You may say it is easier said than done. But, in the long run, it is easier to set a goal, then make and work your plan. Once you have achieved your goal, you realize some more of your personal power. Start out with reasonable goals, set baby steps and you accomplish any goal. Then repeat for your next goal. Before long, you realize that you CAN reach any realistic goal that you set for yourself!

The holiday season is quickly approaching and you are sure to become busier as the month progresses—so do it now. Remember—you will be generously rewarded for the time you set aside to exercise because you create more energy that will enable you to get through the day. You will accomplish the tasks you have set for yourself; and that will help you enjoy the holiday season festivities more fully.

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“It is our choices that show what we truly are, far more than our abilities.”

~~ J.K. Rowling

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Winter Exercise Tips

by Lynn Bode

With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But, hibernating is for bears. As humans it’s important to stay active through all four seasons. Yet, a poll of 5,000 people found that 30 percent get no exercise at all during the Winter months.

Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

All that is required for Winter-time workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

* Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.

* Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.

* No sweat. Don’t assume that you have to sweat in order to get a good workout. You want to avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.

* Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.

* Drink up. It’s just as important to stay hydrated when exercising in Winter as it is in Summer, even though you might not feel as thirsty.

* Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

* Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.

* Join a health club. This will allow you a large variety of physical activities to choose from every week.

* Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.

* If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.

* Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.

* Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during Winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need Winter nourishment from the Earth to strongly bloom in Spring, humans need to continue to nourish their bodies during Winter so they too can bloom come Spring.

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Compound Versus Isolation Exercise Routines:
Which Happens To Be Better For Developing Muscle?

You will find 2 schools of thought in relation to selecting the exercises for a weight training workout. The first one advocates isolation workouts. The other advocates compound exercises. Then there can be the hybrids, which join both schools.

Compound workouts are those that target numerous muscles with just one movement. These include deadlifts, squats, and also the bench press.

On the other side, isolation exercises train just one particular muscle tissue with that movement. You could think about curls, which will work the biceps primarily.

Now, the isolation school of thought is that you must choose all these distinct exercises so as to carve your whole body. The reasoning is that while using the isolation exercises, you'll be able to fatigue every single one of your muscular tissues a great deal more effectively.

The compound school of thought communicates you only require a few compound exercises for your complete workout, since these exercises should work out your whole body. And these exercises should build, what they call, functional strength. That means in day-by-day circumstances, the movements you do outside of the gym are normally moves that require a bunch of different muscles working at the same time, not just one.

I believe the most beneficial strategy would be to base your routine on compound movements. These will make the core of the routine and that's what you will primarily work at at the gym.

The remainder of the time, you are able to concentrate on developing a certain muscle group with isolation movements.

Hence you would have your normal compound exercise routine which you do every week. However the first week you could add some isolation movements to work your biceps and triceps. Then the following week you could change that and instead add some isolation exercises to exercise your chest in a much concentrated way.

This will provide you with the advantage of building more muscle tissues in reduced time, while also creating plenty of functional strength.

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"If you don't do what's best for your body, you're the one who comes up on the short end.”

~~ Julius Erving

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Articles & Web Sites Worth a Look

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"Movement is a medicine for creating change in a person's physical, emotional, and mental states.”

~~ Carol Welch

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If you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. We have a great group of people who help motivate each other. To get more information, visit our website at: http://www.exerciseyourwillpower.com

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December 2010

Volume 10, Issue 12

Winter Exercise Tips

Compound Versus Isolation Exercise Routines:
Which Happens To Be Better For Developing Muscle?

Articles & Web Sites Worth a Look

Exercise Your Willpower Support Group Mailing List

Subscription Information

December 2010

Volume 10, Issue 12

Winter Exercise Tips

Compound Versus Isolation Exercise Routines: Which Happens To Be Better For Developing Muscle?

Articles & Web Sites Worth a Look

Exercise Your Willpower Support Group Mailing List

Subscription Information

Compound Versus Isolation Exercise Routines:
Which Happens To Be Better For Developing Muscle?