*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Now You Have A Choice! Starting with the next issue of the Fitness Motivator, you can choose to have it sent to you in the text version, as you have been receiving, or you may choose to have an html version sent to you. In order to do this, I need to have you contact me to let me know. Just hit "reply" to this newsletter put either "text version" or "html version" in the subject or body of the e-mail. If you have any questions or suggestions regarding this, please e-mail me! *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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 forward this newsletter to them. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* IN THIS ISSUE: 1. Greetings from the
Editor *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* We may have faltered in our commitment for our weight loss or fitness programs, but now we are trying to figure out how we can really kick-start ourselves back into high gear again. We have no time to lose, right? No time like the present? Yes, we've heard these clichés before, and many more, I'm sure. You get my point, I'm sure. What I'm trying to say is, that no matter where you are on your road to fitness and health, you start right where you are right now. When you do, you do it with a smile on your face (even if you have to force yourself) and with a song in your heart. A positive attitude will definitely help you obtain your fitness/health goals. Remember that YOU are making the decision to lose weight, get fit, or achieve and/or maintain a high quality of health because YOU WANT to do it. You aren't being forced to do anything. Once you realize that you have the power to do what you set your mind to do and remind yourself that you are doing it for yourself alone, you can make each and every choice along the way, and then follow through with your commitment, the sooner you can relax and just do it! Wishing you fitness and health, Viveca Park *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* It is not because
things are difficult that we do not dare, it is because we do not
dare that they are difficult. Faster
Fat Loss That's Healthy I received a telephone call from a lady last week. Her first word was "heeeelp"! She was on a weight loss program and only losing about one half pound per week. She wanted to speed things up but didn't want to do anything that was unhealthy. Here's what I told her: If you're interested in losing fat, you're objective is to create a daily caloric deficit. For example, If you're consuming 1700 calories per day, and expending 2000 calories per day, your caloric deficit is 300 calories. So, if you'd like to increase your daily caloric deficit, you have two options; to decrease your caloric intake by eating fewer calories, or increase your caloric expenditure via more activity / exercise. However, you cannot decrease your daily caloric intake much lower than 1200 to 1500 or so without potentially creating health and metabolism problems. So, the remaining factor in the deficit equation is caloric expenditure through increased activity / exercise. The good news is that you can substantially increase your caloric expenditure. For example, if you're exercising for 30 minutes three days per week, over a period of several weeks you can increase your exercise to 60 to 90 minutes per day, six to seven days per week. An example of this would be 60 minutes of aerobic exercise, six to seven days per week and 30 minutes of weight training three days per week. So, in this example, you would increase your monthly exercise minutes from about 360 to 1800. Plus, in addition to the calories that you're expending during exercise, you would also substantially increase the number of calories you're burning 24 hours-a-day, yes, you'll even burn more calories while you're sleeping. You can't beat that, can you? So, if you want to speed-up your fat loss, here's your game plan: 1. Tone your muscles with weight training three days per week. Toned muscles supercharge your metabolism! This should be done just after your aerobic exercise session. 2. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Note: If you haven't been exercising, be sure to gradually increase your exercise time. See my article on morning exercise: AM 3. When you can, do an additional 15 to 30 minutes of less intense aerobic exercise in the evening. Some people like to do this just before their dinner meal to decrease their appetite, but after dinner is fine too. This can be as simple as a stroll around your neighborhood. In the interest of injury prevention and not getting bored with your exercise, try to alternate the type of exercise you do. For example, walking in the morning and aerobic dance in the evening. 4. Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are explained in detail in my article, "Intervals for Weight Loss." 5. Develop a more active lifestyle. Look for the "hard" way to do things - the way that requires the most energy expenditure. Put this plan into action and you'll like the results - you'll look better, feel better, have less body fat and more muscle tone! Get movin'! Author and exercise physiologist, Greg Landry, offers FREE weight loss success stories and his "Fast, Healthy Weight Loss" newsletter at his site: Fitness copyright © 2002
by Greg Landry, M.S.
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Failure is only the opportunity to begin again, this time more wisely." ~~ unknown *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Great changes
may not happen right away, but with effort even the difficult may
become easy." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Top 10"
Keys to Motivation Motivation is the key to consistent exercise and results! Here are my "top 10" keys to motivation: 1. Know the benefits of exercise. We are more motivated to do things that we'll benefit from. The more we benefit => the more motivated we are. For example, if I told you I'd give you a million dollars to take a 30 minute walk tomorrow morning, would you do it? You bet you would! The benefits of exercise aren't quite that compelling, but they are pretty motivating! :) You will benefit tremendously from consistent exercise. For many people, that's very motivating! To see a list of my "Top 20 Benefits of Exercise" 2. Create your personal "reasons list." Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy / get fit / lose weight, through consistent exercise. Real life example =>
I spoke to a lady a couple of months ago who could only think of
two reasons that she wanted to lose weight and get fit. I told her
to think about it for a couple of days and she came up with a list
of over 30 reasons, such as... Her list goes on, but you get the picture. Make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated!" 3. Exercise with a friend. Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done! 4. Exercise first thing in the morning, every morning. Folks, if you're really serious about this exercise thing, then get serious about it. Our bodies were made to be active on a daily basis…and when we are, all sorts of wonderful things happen…we even get healthy and fit! People who exercise 6 to 7 days per week first thing in the morning, are much more successful at exercising consistently, than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday...get out there and take a 30 minute walk. For all the details on why you should exercise in the morning, see my article: Morning 5. Train for a local 5k or 10k walk or run in your area. This can be great motivation to exercise on a regular basis. I've seen many people transformed from couch potatoes to lean, mean exercising machines, because they decided to enter and train for a competition like this. Don't think you can't do it...YOU CAN! 6. Reward yourself! 7. Keep records. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. Set some lofty goals! 8. Make your exercise as enjoyable as possible. For example, if you're a walker, you may want to get a good cassette or CD player to listen to music or books on tape, etc. If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it. 9. Wear good shoes that are appropriate for what you're doing. Injuries seriously affect your motivation to exercise. Most people, especially walkers and runners, wear their shoes far too long. Worn out shoes will make you much more prone to injuries. My absolute favorite place to buy shoes is "Road Runner Sports." They have great prices and selection but most importantly, their catalog includes a great chart for determining which shoes are best for you based on numerous factors. Even if you don't buy shoes from them, this chart is great to have. Request their free catalog by calling 1-800-551-5558, or go to their site: Road Runners Sports for the electronic version of their buyer's guide chart. It's called "shoe dog." 10. See results and get compliments. That's really motivating! GO FOR IT! Author and exercise physiologist, Greg Landry, offers FREE weight loss success stories and his"Fast, Healthy Weight Loss" newsletter at his site: Fitness copyright 2002
by GregLandry,M.S *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* In today's challenging world, parents are hard-pressed to find quality, family entertainment. NestFamily meets that desperate need with inspiring products that teach timeless values. NestFamily's motto is 'Changing Lives'. Our video and audio collections provide parents with a powerful learning tool that will assist them in building their children's character and impacting generations to come! These video libraries are perfect for parents, homeschoolers, and teachers. http://www.deniseslearningcurve.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "If the going
is real easy, beware, you may be headed down hill." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Obstacles
are those frightful things you see when you take your eyes off your
goals." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Article of Interest on the Net *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Exercise
Your Willpower Support Group Mailing List
If you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. To get more information, visit our website at: http://www.exerciseyourwillpower.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Please rate this Ezine at the Cumuli Ezine Finder. Please
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