*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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.FitnessMotivatorNewsletter.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* IN THIS ISSUE: 1. Greetings from the
Editor *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* As school begins again, we find ourselves saying goodbye to summer. Many of us spend months of time preparing for summer by being more diligent with our fitness routines and our healthy eating programs. What happens now as the time of our focus draws to a close? Summer may be drawing to a close, but your devotion to fitness and healthy eating does not need to end. You may want to consider thinking about what you accomplished either prior to the summer or during the summer. Then think about where you want to be next summer. How you want to look in your shorts and swimsuit and how you want to feel. Why back off from any of the great goals you have already accomplished? Now is the time to continue your success story in the making. Don’t make fitness and health less of a priority because you know that shortly you will be dressing to cover more figure flaws. Realize all that you have accomplished so far, congratulate yourselfand keep the momentum going. As I scramble to get this month’s edition of the Fitness Motivator done, I find myself putting off my own much needed exercise. I will try to practice what I preach and bring this to a close so I get away from the computer and go exercise! Wishing you fitness and health, Viveca Park *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "You've got to get up every morning with determination if you're going to go to bed with satisfaction." ~~ George Horace Lorimer *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Five Fun Tips for Fall Fitness As their kids head back to school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all: 1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape? Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health- club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family. 2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis. Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body. 3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen. A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment. 4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day. Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations. As a result, many people should consider some form of supplementation, according to Jeff Zwiefel, president of Life Time Fitness' Health Enhancement Division. While the goal for everyone should be four to five portions of fresh fruits and vegetables per day, many people simply do not have the time or opportunity to get there," said Zwiefel. "That's why Life Time Fitness has introduced a full line of supplements that have been specially designed to meet the unique needs and requirements of both men and women." 5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives. Boredom is the number one killer of good health and fitness regimens. Exercising with a friend puts the fun back into your workout. For more information about Life Time Fitness, visit http://www.lifetimefitness.com/, or call (800) 430-5433. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "If you want your life to be a magnificent story, then begin by realizing that you are the author and everyday you have the opportunity to write a new page" ~~Mark Houlahan *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* A
HEALTHY DIET PLAN Losing weight, gaining weight or maintaining a healthy weight doesn't have to be a difficult task. If you are willing learn to eat healthy and exercise regularly, you can train your body to accept a healthier "way of life." Here is a simple 5 step plan that can help you learn how to live a healthier life: 1. Get into a Healthy Eating Mind-set: If you are going to lose weight or gain weight you MUST believe that you can do it. If you are discouraged, you will not be able to do it. You must think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW! This may seem a little over the top - but it's not. You need to get yourself into a healthy mind-set. You need to give yourself positive reinforcement and pump yourself up. If you feel you need some help to get into a healthy mind-set, just remember it is not a weakness to admit that you need help. You may need the help of a trained professional (a doctor, a dietician, a personal trainer) or simply a support network of friendly people. If you have tried to do it on your own and have failed, then it is time to get the help that you need - start with your family physician. Your support network can be composed of people that are available for you to talk to. They should be positive people and they should believe in YOU. 2. Find Motivation, Set Goals, and Reward Yourself: Motivation to lose weight or get healthier is going to be completely up to you! Whether you are just trying to lose a few pounds to go to your high school class reunion or you are trying to lose fifty pounds so that you can be a healthy person and play with your children... You need to find a motivation. Once you have a motivation, set attainable goals. Set goals that you know you can achieve.In other words, don't try to lose five pounds in one week. One or two pounds per week is a small, attainable goal. Also, plan to reward yourself when you've reached your goal. For instance, if your motivation is to shed ten pounds to go to your class reunion, then reward yourself with a new outfit to wear to the reunion. Or, if your motivation is to lose 50 pounds so that you will feel healthier, plan one fun day goingto an amusement park when you've reached your goal weight. Take little steps. Motivate yourself using rewards every step of the way. Set goals and rewards. For instance, "When I lose 5 lbs., I will reward myself with a new pair of shoes." Set your own rewards based on what you really, really want. Follow through--don't just say you will reward yourself and then conveniently forget because there are more important things to buy or do - GO THROUGH WITH YOUR REWARD PLAN. 3. Plan to Eat Healthy Foods and Healthy Serving Sizes: You may want to consider the healthy "food pyramid" the US government has provided for us. This plan works! So don't be afraid to use it. It's simple, too. If you are an adult, each day you should have the following allotment: a. Fats, Oils and Sweets - use sparingly. b. Milk, Yogurt, Cheese - 2 to 3 servings. c. Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings. d. Vegetables - 3 to 5 servings. e. Fruits - 2 to 3 servings. f. Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings. 6 to 11 servings is a wide range. The amount of servings you need per day will be based on your daily activity and special needs: A breast-feeding mother will need the highest amounts--3 servings of milk and cheese, 3 servings of meat. A middle aged woman who has a desk job will probably need the lower servings suggested-- 6 servings of the grain/bread group, 2 servings of meat. 6 servings of grains may seem like a lot of food--but you must be careful on the serving size. A pasta meal at a restaurant may equal 6 servings of pasta. Watching the amount of food is as important as the kinds of food. Serving sizes follow: milk group--1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese meat group--2-3 oz. of meat, 1/2 cup cooked dry beans, vegetable group--1/2 cup of cooked or raw cut up, 1 cup raw leafy fruit group--medium sized piece of fruit or 1/2 cup cut up, 3/4 cup of juice grain group--a serving is 1/2 cup of cooked pasta or rice, 1 slice of bread, 1 oz. dry cereal. Do not assume that the serving sizes on packaged products are the same as the above. Use common sense. Be honest with yourself about serving sizes. Here is a cool visual chart that makes for great printing. Print it out and tack it up on your refrigerator: http://www.nutricounter.com/articles/pyramid.htm 4. Plan to Exercise: You don't need to run a marathon every day in order to get exercise. There are little ways that you can get the exercise you need everyday. Here are some suggestions--choose at least one of these and do it everyday or at least three times a week. I guarantee that after a couple months-- if you don't get your exercise, you will MISS it! a. Take the stairs instead of the elevator. b. Park the farthest away spot from the store every time you go. c. Take a 30-minute walk everyday. (This is the one that I do - I love my walk, if I don't get my walk, I really feel at a loss – and I am definitely NOT an exercise fanatic, but I never miss my walking even on vacation--and I feel GREAT because of it.) d. Take an aerobics class or a dance class. (Do you have a partner? Take ballroom dancing! Not only will you get some exercise, you will also learn a useful, fun skill.) e. Get off the subway or bus stop one stop before where you normally get off and walk the rest of the way home. f. Decide to take up a sport like Tennis, Racquetball, or even join a Softball team. Check out your community athletic center or the YMCA for sports that you think you might like to participate in. Swimming is an especially cool work out in the summer! g. Buy a work out video and commit to working out 20 minutes a day at least three times a week. h. There are some awesome workout programs for free on the internet. There's a few here if you look around: http://magazines.ivillage.com/goodhousekeeping/diet (I like the free ones I can do at home. Who needs to be embarrassed by doing any of those exercises in public!?) 5. The Right Tools: a. Support Network - In the first part of the plan, we discussed a support network. This network may be made up of health professionals or simply a group of family or friends that you can talk to. They are positive people that will help you over the rough spots. b. Healthy Eating Guide - You need to know the right balance of foods to eat. Use our food pyramid here: http://www.nutricounter.com/articles/pyramid.htm This pyramid is taken from the US Government Recommended Daily Allowances. If you join any type of Diet plan, they all have their individual ways of keeping track of your calories or nutritional intake. Some are similar to the Food Pyramid, some are not. Just remember that moderation, portion size, and exercise should ALWAYS be considered with any plan you choose. c. Nutritional Counting Device - There is really no better tool available no matter what your choice of health program than the NutriCounter. Make your healthy diet fun! The NutriCounter can help you keep track of your daily eating habits, it's a wonderful way to get into a routine and stay healthy. Go here to learn more about The NutriCounter: http://www.nutricounter.com/ © Renee Kennedy *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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stop the man with the right mental attitude from achieving his goal;
nothing on earth can help the man with the wrong mental attitude" ~~Thomas Jefferson *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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Not Tied Down, I Want to Eat It! What happens when all of a sudden you feel like you want to eat everything that is not chained to the road? Something we all have to stop and remember as we do this body image thing, and do it different from what you have thought about doing and being it before. This is about energy. This is about Vibrations and Frequencies that are language to the Universe. This is about something your ego/ intellect is unfamiliar with. Always before you have attempted to lose weight by sacrificing. By not having this and that. By willpower and discipline. Well, when someone tries to discipline you, how does that *feel*? So you are changing how you are thinking about doing things. Your ego/intellect does know what that means. So it holds on to familiar. It tries to get you to stop moving into a higher energy. It tries to tell you this wont work. It sends you things like pain and struggle to get you to turn back. Are you? Are you going to turn back? You have to ride this. And while you are riding you continue doing the writing statements and you continually speak out loud to your own cellular structure and to Consciousness that surrounds you that this is working. And you even ask your ego to help you in this. That there is more good stuff for the ego to play with on the other side of this. If you stop your energy work then you plop back to lower energy, then you have to build momentum again. There is nothing wrong with that, once you see what is happening, but if you don't, this is when you fall back into the victimhood of this not working and you will always look like what you don't want! You, me, we are teaching ourselves to see from a higher place. From an energy place. From a place the ego before has not wanted to go. Just say your prayers. And take a peaceful deep breath and begin again. You are already beginning at a higher level, so you'll bounce right back, and quicker. Soon you will stop looking for pieces of the road that aren't chained down to eat! Copyright © Susan James *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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. We have just started a program to help motivate each other to make goals and try to meet them. It is called Friday Accountablity Program. To get more information, visit our website at: http://www.exerciseyourwillpower.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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