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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 forward this newsletter to them or send them this link: http://www.exerciseyourwillpower.com/FitnessMotivator

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IN THIS ISSUE:

1. Greetings from the Editor
2. Article--Make It A Priority
3. Article--Avoiding Common Mistakes
4. Inspirational Quotes

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Hello Fellow Fitness Lovers!

You say you aren't a fitness lover? You may not be now, but you are receiving this newsletter because you subscribed to it. Could it be that you know the value of fitness and health and want a little motivation? I assume that is why you are reading this.

You hear others say how much they love to exercise. You cringe, but secretly wish that you did too. You know that there is something to be said about a regular exercise routine. You see how vibrant and energetic they are and wish for some of what they have.

It may seem like an impossible dream, but getting started is half the battle. But did you realize that a lot of people start their programs with the best of intentions, only to get knocked off track after only a short time? It doesn't have to be that way.

Everyone not only needs to be motivated to start, but also to continue with his or her exercise and health program. We all need to find our own special way to make it enjoyable in order to keep going even when results aren't as speedy as we would like.

Find the things that make your routine more enjoyable. Choose activities that you truly enjoy. There are so many choices out there. Don't choose only one activity--choose several. Have a couple for outside that you can do in good weather, and have a couple you can do inside. Then try to set up a routine where you alternate these.

Cross training is so much more pleasant than doing the same thing day in and day out. When one gets bored, one tends to give up sooner. Also, if you do various types of exercise and activities, you use muscles in different ways and this will help to prevent injuries.

Don't set up obstacles to make it harder to maintain your schedule you have devised for yourself. If you have to squeeze in your workout before work, during lunch or after work, pack your gym bag the night before and have it ready at your front door. Think of things that tend to hamper your desire to exercise and think of ways that you can handle that situation differently the next time it arises.

Havin a fitness buddy has it's advantages. One is more apt to get up early and go for a walk when they know someone else is counting on them. It is easier to make excuses to ourselves than it is to other people. We also hate to disapoint others.

I am just touching lightly on the subject, but maybe it will spark some ideas that will help you start and/or continue your fitness quest. The most important thing you can do is to make it routine. Set up the times you will exercise and follow through. If you are doing something you enjoy, it is more likely you will stick with it long enough to make it a positive addiction. Before long you too will be saying that you love to exercise!

Wishing you fitness and health,

Viveca Park

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" They always say time changes things, but you actually have to change them yourself. "

~~Andy Warhol

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1. Make exercise a priority. We all make time in our lives for the things that are most important to us. If I told you I'd give you a million dollars if you exercised everyday for the next 30 days, would you do it? Sure you would, because it would suddenly become a priority. If you're serious about finding time for exercise, then it must be a priority in your life.
2. Block out the same time period everyday for exercise. This way it becomes part of your daily routine just like brushing your teeth. Vehemently guard this time period. It is your time to take care of yourself.
3. Exercise first thing in the morning. This is when your exercise time is least likely to get interrupted by other things.
4. Turn off the television. The average adult spends 16 hours per week watching television. One of my clients told me that she resolved to only watch television while she was exercising. You may not be interested in taking it that far but you can certainly cut out a few hours of television a week to make time for exercise.
5. Wake up earlier in the morning to exercise.
6. Spend 30 minutes or so exercising on your lunch break.
7. Get a book rack for your stair climber or treadmill and spend some of your reading time exercising.
8. Visit with your spouse or friend while walking around the neighborhood rather than sitting on the couch.
9. Take a couple of days to write down how you spend your time every day, then determine how you can better use your time to fit in exercise.

Get movin'! :)

copyright 2001 © Greg Landry, M.S.

About the Author:
Author and exercise physiologist, Greg Landry, offers free weight loss and fitness newsletters and articles, and the "Metabolism Challenge" at his site.. http://www.Landry.com/ Join the club - the "Weight Loss & Fitness Insiders Club".. mailto:Club@Landry.com

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"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not."

~~ James Gordon, M.D.

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" You may be disappointed if you fail, but you are doomed if you don't try."

~~Beverly Sills

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Avoiding The Common Mistakes
by Dr. Robert Osgoodby

WARNING!! Always seek the advice of a Medical Doctor before starting, or making changes in your diet or exercise program.

On any given day, you can walk into any gym and find well intentioned, but frustrated members. No matter what exercise program they try, they can't seem to achieve their goals. Some have gotten positive results for a while, but have flat lined and just can't seem to get off a plateau. If you are serious enough to dedicate your valuable time to improve your health and appearance, then make it count and get the maximum return from the time you are investing. If you avoid the following common mistakes, you will have a much better chance of building the physique you desire.

Too Much Time Between Sets--Most people socialize far too much in the gym. If you want to socialize at the gym, do it after you finish your workout. Make your lips the last muscle group you train. Unless you are a power lifter, you should never let the muscle group fully recover between sets. A good rule of thumb for minor exercises (ex. bicep curls, calf raises, tricep extensions) is 60 seconds of rest between sets. For major exercises like squats, 90-120 seconds may be necessary.

Trying To Reduce Fat In A Certain Area--I know men who do endless sit-ups to burn the fat in their abdominal area to get that six pack of abs and get rid of those love handles. I receive e-mail from women who want to get rid of unwanted fat in their legs, rear-end and arms, and think the solution is increased weight training for that particular body part. You cannot spot reduce body fat. To get positive results, you need to reduce your body fat throughout your entire body. You cannot pick and choose. To reach your goals you need a balanced program of weight training, proper diet and cardiovascular exercise. As you decrease your overall body fat percentage, your problem areas will improve.

To Gain Size And Muscularity, You Must Stick With Free Weights--This is a common misconception. Barbells and dumbbells are a staple for increasing muscularity, but by all means complement them with machines. Machines and cable exercises allow you to specifically concentrate on certain areas of a muscle group, and significantly decrease your risk of injury.

Rushing Through A Set--A classic example that comes to mind is the young novice trying to show off on the bench press. With no form, rhyme or reason, he bounces the weight off his chest fast and furiously. Other than increasing your chances of injury, this serves no purpose. By slowing down the pace and concentrating on muscle contraction and form, you will get the maximum return from your weight training and significantly decrease your chances of injury.

Doing The Same Old Routine--One of the main reasons people plateau is they do not shake things up a little. By doing the same thing day after day, your muscles adapt to the routine and you will stop making gains. Mix things up by adding in new exercises, switching exercise order, and varying the amount of weight and the number of repetitions in a set. Changing your routine will shock your muscle groups and help prevent stagnation.

More Is Better--For a large muscle group like your chest, you may do 12 sets to muscle failure. If you train your triceps after chest, they are already pre-fatigued from your chest exercises. All you really need is 6-9 sets to properly finish off your triceps. Two or three exercises, three sets each is plenty. Anything more is over training, which increases your chances of injury and slows your progress.

Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest. Stop by his web page at http://bestbodyever.com/ to see his before and after pictures and subscribe to his monthly newsletter.

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A Web Site Worth a Look

Jazzercise

http://www.jazzercise.com/

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"Having once decided to achieve a certain task, achieve it at all costs of tedium and distaste. The gain in self-confidence of having accomplished a tiresome labor is immense." ~~Arnold Bennett

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"Don't let anyone ever make you feel like you don't deserve what you want. Strive to achieve and be the best."

~~ Author Unknown

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Articles of Interest on the Net

Fitness Articles

http://www.timeforfitness.com/article1031.html

Importance of a General Warm Up

http://www.apexfitness.net/html/exercise/articles/resist/warm_up/

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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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Disclaimer

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