*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Welcome to all our new subscribers, and I extend my appreciation to everyone who forwards this newsletter to friends. One friend telling another is how we grow, and I deeply appreciate your support. If you know anyone who might like it, please send him or her this newsletter. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 1. Article- Negotiating
Your Fitness Obstacles *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* by Joe Senate Almost everyone has been on a diet or belonged to a health club at one time or another. So, why is it, according to Frederick C. Hatfield Ph.D. that people are failing to realize their fitness goals at a rate of 80%? Deciding to get in shape is definitely the first step; however, the road to fitness is fraught with potholes and detours. Enthusiasm is great, but it will only get you to the gym. From this point, knowledge or professional guidance will be necessary to transcend the 80% who take the wrong road. First of all, let¹s establish why we are starting a fitness regimen. Longevity? Usually not. Greater ease moving furniture?... Doubtful. When asked why they want to start exercising, my clients have invariably and euphemistically answered "I want to feel better," which is a roundabout way of saying they want to look better. Although there are many factors that determine feelings of self worth, without a doubt,looking good is synonymous with feeling good. Most people¹s fitness training goals are cosmetic, and that¹s O.K.! This psychosocial phenomenon may seem primal and antiquated but it is however, real. It¹s not politically correct to suggest that looking "hot" is the best reason to exercise, but the benefits of exercise are irrefutable and the drawbacks of dubious exercise motivations are innocuous. There are four basic excuses I come across that can sabotage an intent to get fit. In a world where time is money, it has become en vogue to say "I don¹t have the time." Time is budgeted by priority. We find time toperform tasks that we see a consequence of not performing. People findtime to shower, brush their teeth, blow dry their hair and put on their make-up because the consequence of avoiding these daily activities outweighs the convenience of not doing them. Out of 168 hours in a week, I find it hard to believe someone cannot budget 3 hours to his or her health. The second excuse which I also give little credence to is: "Well, I¹ll see how I like it." If you are walking into a gym with this attitude you will have no problem finding a reason that good health is not for you. These people can usually be spotted by their skepticism regarding the contract that the gym requires for membership. With them I wonder "When you¹re getting into the best shape you¹ve ever been in, how long did you plan on maintaining it...just a few months?" Fitness is a lifestyle, and not accepting that, or thinking it¹s just something you are trying on for size is a recipe for failure. Money can present minor challenges, however, there is always some way to exercise. For twenty to forty dollars a month, you can train in most commercial gyms. If a monthly gym payment is not realistic, you can purchase enough weights to do the trick for about a hundred dollars. As well, for about thirty dollars you can purchase a Swiss ball, which opens the door to scores of exercises. Finally, the excuse that doesn¹t have a simple answer "I have to think this over with my husband/wife." I¹m no suggesting that you disregard the conditions of your relationship; however, it is terribly unfortunate to contend with someone who has a justifiable interest in the rest of your life and does not have the foresight to value and invest in your health. Many new fitness enthusiasts climb over all the psychological obstacles only to be discouraged by minimal results stemming from physiological and biomechanical intricacies never introduced to them. The best approach for a beginner is to hire a competent personal trainer. Deciding to implement a personal trainer for superior and lasting results is the first step; now, what criteria will you base your selection of a particular trainer on? You are hiring the trainer. Ask of him or her the same you would of any employee of yours. Have them provide a resume. Evaluate their education, experience, and certifications. Make sure they provide references and contact them. See if they have testimonials from previous clients. Interview them: do they have philosophies or a scientific explanation for the services they can provide you? Don¹t assume your trainer is supposed to be a Marine drill instructor, tasked with making your life a living hell. If you don¹t genuinely like your trainer, things probably won¹t work out. Don¹t use these guidelines as a yea or nay¹ checklist but as a system to take in the big picture and make an informed decision. Experienced trainer have observed exercises performed more times in a few years than most people could ever see in a lifetime. Without a personal trainer laying the Biomechanical foundation¹ you are likely to make a variety of mistakes ranging from spending ten sets on an abduction machine trying to slim the outer thigh,¹ in reality, working the gluteus medius (an unnoticeable muscle in the butt, about the size of a biscuit!) to performing a set of bench presses, lowering the bar to a different point on the chest with each repetition exhausting few muscles sufficiently. Not only will a stronger foundation be laid by learning proper exercise function, but a good trainer can sense when minor or major changes in frequency, intensity, duration, and selection of exercise need to be instituted Body composition and Basal Metabolic Rate (BMR‹ the amount of calories we burn hourly at rest) is greatly dependent on the amount of muscle we possess. Whether you desire bulk, mass, or just tone you seek the same thing larger muscles. The qualities of muscle, i.e., shape and density, are predetermined by your parents. Your only option is size. An inspiring trainer can convey the message to those who lack the desire to become competitive bodybuilders, that they will not become mass monsters¹ like Mr. Olympia, Ronnie Coleman, by accident. Increasing muscle mass will however raise their basil metabolic rate, facilitating decreased body-fat levels. Training for an increase in muscle is not exactly simple; it integrates a variety of laws, principals, and general truths too detailed for many people, who often have lives too busy to commit to learning all of them. A trainer can be implemented to assess a client and develop programs respecting philosophies such as The Weider Principles¹ as outlined by Joe Weider, founder of Muscle & Fitness magazine, or the four Laws of Strength¹ popularized by Dr. Tudor Bompa. The Weider Principles¹ state generalizations such as The Overload Principle¹ which states that in order to gain in strength , size, or endurance from training, you must exercise against resistance greater than that normally encountered. Dr.Bompa devised a training chronology starting with law #1¹ simply stating, before you develop muscle, develop joint flexibility. Without an experienced trainer one can easily skip phases in Bompa¹s or Weiders¹s progressions leading to likely injuries, or limited progress. In accordance with the myth that cardiovascular training has the greates impact on body composition or more specifically fat loss, new fitness enthusiasts imitate a diet most appropriate for distance runners. A trainer, certified by a credible organization will possess the knowledge to personalize a diet for a client, unlikely to be as high in processed carbohydrates or low in fat as we have grown to accept as healthy. A good trainer can clarify the difference between dietary fat and fattening. Often dieters replace calories from fat, dispensing with oils, peanut butter, and their favorite meats, only to exchange those calories for high glycemic index carbohydrates which raise blood sugar levels quickly; therefore raising insulin levels which are culpable for fat storage. It would not be unusual for an attentive trainer to suggest replacing a fat-free pasta, and French bread dinner, with a baked chicken and broccoli dinner for a client emphasizing fat loss, after evaluating and consulting with their client. The approach you take to challenges compromising your program is vital. If you haven¹t learned to prioritize your training and nutrition, do so. This doesn¹t mean that training is number one and that you have to drink protein shakes three times a day, seven days a week. It means you know just when to schedule training and how many days a week you eat right. For example, if your son just broke his finger playing basketball, you will obviously be passing on this workout and picking it back up tomorrow. If the neighbors invite you over for dinner, tell them "I have to go to the gym, maybe another night" (this is also a great excuse if you didn¹t feel like visiting them anyway). When you¹re dining out, make sure they prepare your food so you can stay within the confines of your diet. If your friends call you a health nut, so what!, you are. Finally, arm yourself with all the knowledge you can, and integrate a support team, including your trainer, health care professionals, training partner, and significant other. This will get you off on the right foot. About the author: Joe Senate, MSS is the Director of Education & Technical Support for the International Sports Sciences Association. He is currently a nationally ranked athlete and has authored several published articles on the topics of strength and fitness. Joe Senate is available for consultation and can be reached at http://www.freetrainer.com.
When you're too tired to go out to shop, shop online with hundreds of reputable merchants at VNET Cyber Mall. If you don't see what you're looking for, let us know and we will help you find it. Visit to win a trip to Hawaii and other contests! Please check out our freebie page.http://www.vnetcybermall.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Whether you are concerned about managing your work or your personal life or your leisure, success and satisfaction will depend on your inner thoughts. Your inner thoughts will help to determine your outer life... and your inner life will affect how you react to your experiences..." ~~Gillian Butler, PhD and Tony Hope, MD
Healthy Eating for Life By Edel Jarboe
1. Set Realistic Weight Loss Goals In order to lose weight, it is recommended that women (who are not pregnant or nursing) eat between 1200 to 1500 calories a day. Shedding 1-2 pounds per week is considered a safe and healthy rate of weight loss. Moreover, the more gradual your weight loss, the more likely you are to keep it off. 2. Eat A Balanced Diet A healthy well-balanced diet includes grains, legumes, lean meat, fish, and poultry and 5-6 servings of fresh fruits and vegetables. Choose skim and low fat dairy products and limit your fat intake to 25%- 30%. In a study that appears in the March 1999 issue of The American Journal of Clinical Nutrition, Megan McCrory and her colleagues of the Human Nutrition Research Center on Aging at Tufts University, found that a diet low in vegetable variety contributes to long term increases in weight gain. A diet low in vegetable intake may mean that you are eating a higher percentage of junk food, carbohydrates, or sugary snacks in order to feel full. Be smart. Eat a variety of vegetables, which will provide your body with fiber and will help you feel full naturally. Combine this with drinking 6-8 glasses of water a day and you have a great weight loss strategy. 3. Exercise Move your body! In addition to weight loss, 30 to 60 minutes of exercise per day has a variety of other health benefits. These include cardiovascular fitness, stress relief, and the reduction in the risk of heart disease and cancer. 4. Keep a food diary. Making yourself aware of and accountable for what you are eating is a great weight loss tool. You'll also be surprised by how many extra calories end up in your mouth. Nibbling while preparing a meal, mindless snacking, or "just one bite" here and there still add up. 5. Plan your meals. You are in control of what you eat. Reinforce this by planning all your meals- breakfast, lunch, dinner, snacks, and dessert. You will learn that you have many food choices and that there are many ways to allocate your calories. 6. Eat Breakfast. Recent studies show that eating breakfast is a smart way to manage your weight. According to a study that appeared in the January 1997 issue of the Journal of Nutrition, researchers found that weight loss is greater when you eat a large morning meal. Not only do you eat less throughout the rest of the day, but you are also giving your body plenty of time to metabolize, or burn off, the calories. 7. Plan for temptation. There will be times when you will want chocolate or ice cream. We are only human, and let's face it; these treats are a wonderful indulgence. The key word being indulgence. Have a small portion of whatever you are craving. Better yet, learn to substitute a lower fat, lower calorie version of what you are craving. However, if you end up bingeing, get right back on track immediately. Don't wait until the fictional tomorrow to start eating healthy again. Tomorrow could be a few days, a week, or even months before you make the commitment to eat healthy again. And, painful though it may be, record this binge in your food diary. It will help you see patterns in your eating habits and help you plan better in the future. Honesty is another great weight loss tool. 8. Have a plan for
dining out. 9. Avoid Fad
Diets The Zone Liquid Diets
Food Myopia
(Note: If you are clinically obese, sedentary, a female age 50+, or a male age 40+ please consult your doctor before starting any diet or exercise program.)
Copyright (c) 1999 by Edel Jarboe. All Rights Reserved. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "I'm not overweight, I'm just nine inches too short." ~~Shelley Winters *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* LOSE
WEIGHT! *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Believing in yourself, is in endless destination. Believing you have failed, is the end of your journey." ~~Sarah Meredith *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* If you are like me, you are scurrying around and trying to get ready for the upcoming holidays. I hope you do not get so caught up that you don't take time for yourself. I have done this in the past, and I have paid for it later. You must decide that no matter what, that you try to eat as healthfully as possible. Also, please make time for some type of exercise at least three or four times a week if you can't fit 20 minutes in every day. As the holidays wrap up after January arrives and passes, you will feel much better if you practice what you know is important to your health and fitness, now. Please be mindful that you are in charge of your body and your happiness. Each choice you make concerning your eating and exercise will help bring you toward your ultimate goal of where you would like to be. Please give yourself a present this year. Respect yourself enough to do what you know you should. However, if you decide to reward yourself with food and infrequent exercise, don't beat yourself up! It isn't an all or nothing situation. Just get right back into the swing of things and do your best to take up where you left off. You'll be hearing from me again next year! Happy Holidays and Peach On Earth! Viveca Park *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Send articles for submission, questions or comments to: Editor@FitnessMotivatorNewsletter.com. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
If you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. To get more information or to sign up, visit our website at Exercise Your Willpower. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* A Web Site Worth A Look Do you know of a web
site that you find helpful in your quest for fitness? If so, please
send us the url so that we may share it with others. We will list
who sent the link. Send to: Editor@FitnessMotivatorNewsletter.com. Subscription Information To subscribe or unsubscribe, please click here. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Please rate this Ezine at the Cumuli Ezine Finder. Please
recommend this Ezine at the Cumuli Ezine Finder. |
