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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 this newsletter to him or her.

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IN THIS ISSUE:

1. Greetings from the Editor
2. Article- Where Diets Go Wrong
3. Article- Top 18 Benefits of Weight Training

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January is half way over. Hopefully, everyone is still continuing to follow their newly-resolved fitness/health programs. If you haven't started one yet, don't despair. Even though a new year is a great time to start on a new or improved program, each day is a new beginning and we can take advantage of that. There is no magic in starting on a Monday--so don't delay. You are worth taking the time now to plan and begin your new healthy lifestyle (as I would prefer to call it).

While your resolve is still firmly planted in your mind, it would be a great time to write down all the reasons you have decided to start a new program. You may be flowing along now with a burst of enthusiasm, which is only natural at the beginning. However, down the road, you may become a little discouraged for some reason or another. If that happens, it is so easy to throw in the towel and quit. DON'T QUIT! That can snowball and it may take you months to begin again. You will have lost all or most of what you have accomplished. I have done this many times myself--I speak from experience. Make this list as elaborate as you are able to. Write down things you aren't happy with and things you want to improve upon and why.

When you aren't seeing results in ways you expect, that is the time to pull out the list of all the reasons you have chosen to embark on this healthful journey towards fitness. Remember that numbers on yoru scale alone shouldn't be your marker of success. That can be misleading since you may be busy building muscle as you are losing fat. Take your measurements and add to your list and re-measure when you aren't seeing the numbers on the scale move in a downward direction. Just don't get caught in the trap of weighing or measuring yourself too often. I recommend weighing yourself no more than every 10 days or two weeks and taking your measurements no more often than once a month or so. Ideally, it would be great if you could just go by how your clothing feels. I know that is too much to expect, we have been conditioned to want to see many visual results--and often.

I hope you will find a spark of motivation somewhere in this newsletter. I want this year to be successful for us all. Baby steps seem to be painful and slow at times, but remember as long as the baby steps are heading you toward the realization of your goal, they are actually giant steps!

Wishing you fitness and health,

Viveca Park

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Where Diets Go Wrong

By Nora Penia

Strictly speaking, diets don't fail, people fail to stick with a diet. Following any reduced calorie diet will result in weight loss. The problem is sticking with it. Unfortunately, most diets have built-in failures which trip up the dieter. Diets go wrong by being too restrictive.

Many conventional diets demand a fairly low calorie intake in order to lose weight. They are based on a fairly simple concept: in order to lose weight one must eat less. Although true, for people who have a large amount of weight to lose, reducing their usual daily intake by 1000 - 2000 calories a day is a depressing task. Such dieters feel deprived before even starting a new diet.

Even for people with small amounts to lose, cutting their usual intake from 2200 or 2500 to 1200 calories, can be a shock to the system. A quick glance at any women's magazine reveals at least one sample menu for weight loss. Upon comparison, the amounts of food seem very small and usually include uninteresting foods such as yogurt, cottage cheese and chicken breasts. Diets go wrong by requiring the dieter to change the type of food eaten.

Humans are creatures of habit and usually eat the same foods over and over. Granted, overweight folks are eating too much of the wrong foods. But, in an effort to promote eating a variety of healthy foods, conventional diets suggest new dishes which often include exotic and hard to find foods or just plain boring foods. Using a sample week's menu of meals can result in buying unusual ingredients, using a small amount for one recipe, then often wasting the rest. Diets go wrong by making it difficult to eat.

Most diets suggest using fresh foods, cooked from scratch at home. This requires more meal planning, shopping and preparation time. It's easier and quicker to rely on fast food or convenience foods. The drawback with fast food is in controlling exactly what is eaten since the ingredients are not easily known. Even with the new improved labeling on convenience foods, there's no guarantee the totals at the end of the day will be
within healthy ranges. And who has the time to keep track?

But trying to eat less and prepare strange new dishes can be
discouraging. New recipes can take longer to prepare, making it tempting to revert to old eating patterns and simply give up. Eating at a favorite restaurant or at social gatherings is difficult at best. The required food is not available and making substitutions is tricky. Diets go wrong by feeling like a punishment.

Diets require the reduced intake of food, cutting out favorite foods, learning to like new foods, spending more time planning and preparing food. All these changes can make the dieter feel punished by the very process which is supposed to improve life.

However, people usually approach a diet with the attitude:
'this is just until I lose x number pounds.' This is where people fail diets. Any change required to lose weight will need to continue after the pounds are gone. When dieters revert to old habits, the weight creeps back on. Diets go wrong by creating a repeated failure record.

Every time a dieter fails at a diet, stops trying and returns to old eating habits, the chances of succeeding at the next attempt is reduced. The dieter becomes fatalistic about the possibility of ever losing weight. How to win the 'diet' battle?

The real answer to the shortcomings of diets seems to be: eat the foods you are accustomed to, but reduce the amount of everything eaten. Rather than learning new ways of cooking, suffering through painful shopping trips for food you don't like, spending hours cooking and tracking the amounts eaten, simply fill your plate as usual, put part of it back and eat the rest with a clear conscience.

A reduction of only 500 calories a day will result in a weight loss of one pound a week which adds up over time. (When was the last time you lost 52 pounds a year?) This approach automatically cuts the amount of fat consumed as well as reducing the intake of sodium, sugar and concentrated calories such as meat and carbohydrates.

So, rather than put yourself on a 'diet,' make moderate changes. Omit one large snack or dessert, and all second helpings each day. Eat a little less meat and high fat foods. Add a salad or extra serving of 'skinny' vegetables every day, (you know which ones.) Go for a walk after supper. Give it time.

And, never say 'diet' again.

Nora Penia is an educator and writer. She has written one novel, as yet unpublished, and for over two years has written for her own online magazine entitled At the Fence, Relationships and Parenting.

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"And in the end, it's not the years in your life that count. It's the life in your years"

~~ Abraham Lincoln

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"Nothing great was ever achieved without enthusiasm."

~~Ralph Waldo Emerson

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"It is funny about life: if you refuse to accept anything but the very best you will very often get it."

~~W. Somerset Maugham

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Top 18 Benefits of Weight Training
By Greg Landry, M.S.

Starting or continuing your weight training program is much easier if you know some of the benefits derived from weight training:

1. Weight training tones your muscles which looks great and raises your basal metabolism.. which causes you to burn more calories 24 hours-a-day. You'll even burn more calories while you're sleeping.

2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive affect on almost all of your 650+ muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women.. just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood
pressure.

11. Weight training decreases your risk of developing adult onset diabetes.

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood.

Get movin'! :)

Author and exercise physiologist, Greg Landry, offers weight loss success stories and unique weight loss and fitness programs at his site, such as the "Weight Loss and Fitness Insiders Club!" Visit his site at..http://www.Landry.com

Author of The Metabolism System™ for Fast, Healthy Weight Loss

copyright 2001 by Greg Landry, M.S.

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"You've got to get up every morning with determination if you're going to go to bed with satisfaction."

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If you would like to submit an article, or place an advertisement In this newsletter, or if you have any questions or comments, send them to FitnessMotivator@exerciseyourwillpower.com. I value your feedback. I would love to hear from you.

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