*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* You are receiving this newsletter because you subscribed to it. If you would like to be removed from this mailing list, please see the instructions at the end of this newsletter. Our subscriber list is NOT made available to other companies or individuals. We value every subscriber and respect your privacy. This newsletter is published once a month, usually around the 15th. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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 *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Spring is well under way, and we are having more and more summer-like days. Here is south Florida, we feel like summer is upon us. It won't be long before many more people are feeling this way around the rest of the United States. I have been sticking to my workout schedule and starting to feel some improvements as far as strength goes. Our muscles are amazing. We can neglect them, but when we start to pay attention to them again by getting some exercise, they remember what they can do, and respond according to the degree we are working them. I hope you are all either starting to get into a regular fitness routine or staying on track with one you are already following. If not, please read this newsletter and make plans to get active. Your health and happiness depend on it. Life is too important to let it pass you by. I wish you much fitness and happiness!!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Assuming that
the same program will work for all of us is like feeding oats ~~Barbara Sher *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* How to Motivate Yourself and Stay Motivated
by Craig Lock
What motivates us to do the things that we do? Why do we think and behave as we do? What influences people to do what they do? Is is all because of that one word MONEY, which drives us to do what we do? I think not. The word "motivation" means different things to different people. One thing for sure is that you can't buy a jar of it: it has to come from within yourself. A person's brain needs constant motivational input just as muscles need exercise, engines need petrol and plants need water. I used to think that motivation was a slick American fad and that it wasn't for me. After all, I was very motivated already! People are the product of their thoughts and the aim of motivational material is to improve the quality of your thoughts. Motivation is nothing more than encouragement and we all perform better for it. Friends of mine say that I am a good motivator, because I simply encourage others. "We become what we think about all day long." - Emerson "Most people think only what everybody else is doing." - Earl Nightingale The road to achievement starts with a goal. Implant that goal in your mind and think about it all day long. I am doing that with this manuscript and my goal is to have it published and be an author. I think I have taken the right action steps so far, so that I eventually reach my target. Pay the price by making sacrifices. Take small steps towards your goal every day, instead of occasional bursts of activity. The principal difference between the average person and the one who is highly successful seems to be in the degree of his or her personal motivation. Motivation is the hidden power in the successful person's arsenal and is the key ingredient for success. Most people, I believe are motivated or have the potential if they are aroused and interested in the activity. However, one thing is for sure: It is not something someone else can give you. It must be self-generated from within; it is not external "RA RA" hype. In other words, motivation is an inner energy, rather than a fire lit by others. Strong motivation also stems from a deep rooted belief in what you are trying to do; it is strongest when it comes from your inner values. This creates a feeling of ENTHUSIASM which is essential in order to remain motivated. Look at the zeal of a missionary or a Jehovah's Witness. The best salesmen are those who get very excited about and have total faith in their products. They sell with a firm conviction that their product is the best available. WHAT ARE THE MAIN SOURCES OF MOTIVATION? What influences people to do as they do? There are many diverse influences. It is difficult to pinpoint which one is most important,but some factors are as follows: different cultures, social environment and biological influences (e.g.. hunger, thirst) in work and in play. Other influences are our thoughts, our perceptions. Everyone is different and unique, so there are great individual differences in our drives. There are two main sources of motivation: What will happen if you do? What will happen if you don't? For example, your doctor advises you to give up smoking. If you do, you will feel better and live longer; if you don't your health is going to deteriorate. Both sources (and implications) are equally powerful. There is a strong correlation between motivation and achievement. Highly motivated people are nearly always achievers. Thrillseekers like skydivers and stuntmen often need to do life threatening activities to keep them motivated. Danger gives them pleasure and keeps them motivated. Why do we work? Is it just for money or is money merely a short-term issue? I am personally not motivated by money. I prefer interesting and exciting work that offers a challenge and the opportunity for personal growth. Others may feel the need for affiliation or to contribute to society. In the following chapter there is an exercise on this. Understanding motivation gives us the power to accept our behaviour when we have strange reactions. It can also enable us to change what we think and do if we want to improve our behaviour or performance. So when going for a job it is critical to understand your motivations. What do you really want and expect from it? What do others expect of you? Our behaviour is directly affected by our needs. If you are clear about the answers you will be happiest. THEORIES OF MOTIVATION: There are three main theories of motivation: 1. Desire for achievement 2. Desire for power 3. Desire for affiliation or sense of belonging. These theories are linked to the concept of extrinsic and intrinsic rewards. Extrinsic motivation comes from outside, for example, the prospect of fame, recognition, monetary rewards, gaining power, respect or social approval/belonging (=sense of affiliation). With intrinsic rewards, the task or situation is in itself motivating or compelling. Motivation is often defined in terms of our goals. Marie says that contributing to society by daring to be different is what motivates me - strange! I think that I get bored easily without a challenge. Enough about "little old me"! There are six main steps or elements in the process of motivation. 1. Desire: First, to be motivated you must have an intense burning desire to get where or what you want. 2. Decision: You must make a conscious decision on what to aim for. 3. Determination: to climb mountains so that absolutely nothing will stop you. You need to be able to repeat the habits which are necessary to get there. 4. Discipline: It is critical to pay the price whether you like it or not. Motivation is strongest when it is the internalization of your goals and dreams, in other words, when you are headed on a clear path in your life's direction. 5. Focus 6. Direction Certain people have the constant challenge to reach and sustain an optimum level of motivation which overcomes problems and bring results If there is no challenge in what you are doing, motivation will soon wither and die. Always remember: The buck starts - and stops - with you. Self knowledge is the key to self-motivation: - why do we behave as we do? - what makes us tick? Also critical for motivation is the image or snapshot you have of yourself. This is based on your inner belief in yourself as well as your attitude and views of your strengths and weaknesses. If you believe in yourself and expect success, you will act confidently and be highly motivated. Key Points of this lesson: * We must define success for ourselves. * Be aware of our own strengths and weaknesses. * Your personal solutions lie within you. * To sustain motivation, do better than in the past. * Motivation often comes from a challenge. * It is necessary at times to make a positive out of a negative. * The most important thing for an achievement-orientated person is to have a clear goal. What comes first? The chicken or the egg? Motivation or action? The answer surprisingly is Action. First, we have to prime the pump and the way is through action. People who tend to procrastinate confuse motivation and action. SO WHY NOT GET STARTED ON THAT NEXT ARTICLE, TASK OR PROJECT... WHAT'S STOPPING YOU? Authors Note: Craig Lock has studied and written extensively in the field of self help. This extract is from Craig's first published book HANDBOOK TO SURVIVE—a collection of writings on various subjects to help every man or woman survive in a rapidly changing, uncertain world. To order HANDBOOK today, click on: http://www.nzenterprise.com/writer/books.html *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "I will not surrender responsibility for my life and my actions." ~~John Powell *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Prepare For Vacation With Workouts
By Nancy Conway
The ads are everywhere—lose weight, work out, do what it takes to look good in a swimsuit for your summer vacation. This might be a good plan if you expect to languish on the beach or hang out at the tiki bar for two weeks. But most of us expect to pack our precious vacation time with touring, hiking, biking and on-the-go activities. That means tailoring fitness workouts to be in top shape for a fun and healthy adventure. Whether you are touring the historic sites of Washington, D.C. or Savannah, Ga., the nature that surrounds Anchorage, Alaska or the Grand Canyon, the requirements are the same. It is best to do by foot power—many hours of foot power. In Savannah, the Midnight in the Garden of Good and Evil Tour (based on locations in the 1994 best-selling novel written by John Berendt) takes two hours and the Historic Tour can take all day. Touring the historic homes in Washington's Dupont Circle area will take four or five hours. Travel guides recommend taking two and half days to tour the sites of Charleston, S.C. You won't get the flavor of Anchorage or appreciate this beautiful city without strolling the miles of coastal trails, doing some nearby mountain hiking and exploring by bike on miles of bike paths. Even organized tours can require a lot of walking, and summer heat plus humidity will add to the endurance requirements. Bike tours are becoming more popular, but that mode of transportation requires just as much fitness conditioning as walking. So unless you are resigned to seeing the sites via Lolley the Trolley, start planning to get in shape now. To get a better understanding of your fitness demands, do the following: Once you choose your vacation, go over your itinerary and figure out about how much walking, standing and bike riding you will be doing each day. It usually takes about two hours to tour a museum or historic home, which translates into two hours of walking and standing on your feet. Come up with an average number of hours (or miles) you expect to walk or ride each day. You may be surprised at how active your jaunt will be. But it will be a breeze if you prepare beforehand with the right workout program. First, start by extending your regular stints on the treadmill, stationary bike, walking or biking. The more time spent on these activities the more you will increase your overall endurance. Recently a man planning a cross-country bike ride was able to prepare for the trip by riding a stationary bike 30 minutes a day for ten weeks. If you don't walk or bike on a regular basis, you need to start a daily program as soon as possible. There is nothing worse than suffering with a backache, sore feet and legs on your first day. Many who think they get enough exercise in their normal daily routine are often surprised at how much stamina they need. Not being prepared for the rigors of vacation can turn the time of your life into a nightmare. But there is much more to consider. According to Certified Fitness Trainer Maia Appleby, core strengthening (abs/back work as a muscle group) and lower body exercises are crucial. She adds that flexibility training is essential to improving posture. "When people do a lot of standing and vacation walking, they are demanding a lot from their backs and legs. These two things are totally related. When your back hurts, you start walking funny and then your legs, knees or hips start aching—and vice versa, so if one is neglected, it affects the other. "People with good posture fare much better with a lot of standing and walking," says Appleby. "Back and hamstring stretches are the most effective, but a good all-over stretching program does wonders for the posture … and people who stand straight and tall look better in swimsuits, too!" To get a clearer picture, check Appleby's article on walking at www.inch-aweigh.com/walking.html. Encourage others you are vacationing with to prepare as well. If you are traveling with kids, start taking neighborhood walks or hike in nearby parks. Children seem like endless bundles of energy, but hot weather and touring can wear them out, too. Another crucial bit of planning is to choose your clothes and shoes wisely. You don't have to wear gym shoes to tour a Southern mansion, but a good pair of walking shoes is important. For hot weather walking, you may want to wear sandals, but make sure they are built for comfort. As a rule, it is best to have as much rubber between your feet and the pavement as possible. Even though the fitness gurus don't advise wearing street shoes for workouts, it may be a good idea to tread wearing the shoes you plan to take on vacation, just to make sure they stay comfortable after a couple of miles. The same goes for clothing. Wear loose fitting clothes of natural fibers. Worry more about comfort and less about wrinkles. Don't despair and don't fall back on the tiki bar plan. Then you can get yourself in shape, do all the activities you planned and look back on the experience with fond memories. Have a great trip! Nancy Conway is a writer for Ideal Fitness Inc., a family of health, recreation, sports and wellness websites: shapeupshop.com, inch-aweigh.com, mightyvitamins.com and medball.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Most of us are pretty good at keeping promises to others and pretty bad at keeping promises to ourselves.." ~~Lawrence LeShan *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 7 HEALTHY EATING PRINCIPLES
by Dr Kem Thompson (MBBS, CCNA)
Everyone knows that we have to eat healthily in order to stay healthy. Yet many people find it hard to do so. It doesn't help that there are so many diet plans out there, each one purporting to be 'the one true diet' for you. One useful way to get you into the habit of eating healthily is by applying a few principles to the way you eat. I've outlined 7 of them below. I. Eat small portions of food for each meal. II. Eat frequently. Most adults get hungry about 4 hours after their last meal. Aim to eat at least 5 small sized meals each day. This keeps your metabolic rate high, thus helping you lose weight easily, naturally and healthily. III. Eat foods that you enjoy eating, making sure that each meal contains all the essential nutrients (protein, carbohydrates, fats, minerals and vitamins). IV. Eat only when you're hungry. V. Stop eating as soon as you feel full: practice pushing away your plate with food still on it when you've had enough. Don't aim to wipe the plate clean, and don't eat until you feel stuffed. Eat until you're comfortably satisfied. VI. Drink a lot of water. Scientists recommend that we drink roughly 8 (250mls) glasses of water each day. Water helps you stay full, and if you're eating only when you're hungry, it means you'll eat less without feeling like you're depriving yourself. It also helps you flush out toxins from your body which otherwise could interfere with your body's normal metabolism. VII. Eating should be a pleasure, not a pain. For any food plan to work, it has to be practical, enjoyable, flexible and nutritious. Any plan that's based on depriving you of some food or other is almost certainly doomed to fail in the long term. Incorporate the above tips into the way you eat. Start with one of them, practice it for a week (or until you're used to it), then start on another one. If you make changes in small steps, you won't be overwhelmed and easily discouraged by your progress. So make a small change each time; celebrate (or reward yourself) for each success, no matter how small you think it is. Remember, every baby step is bringing you closer to your desired goal of being a healthy eater. With persistence, you will find that eating healthily is not only possible, but it's fun. So go for it! About the author: Dr Kem Thompson is a Personal Coach. Subscribe to her FR*EE ezine, 'Days of Success!' and discover how to achieve success in your health, wealth and other personal goals. You'll receive a gift when you subscribe. To subscribe, go to www.daysofsuccess.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "...positive attitudes...come in unlimited quantities. Everybody can have one free!" ~~Harvey Mackay
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*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Subscriber Needs Your SupportWe have a subscriber who is going to be running a marathon in Alaska to help raise money for the Leukemia & Lymphoma Society. She has a long way to go in order to reach her goal. As a way to make your tax deductible donation more enticing, she is offering chance drawing when a minimum donation of $10 is made. Why not take a look at her website and find out how you can help and what great prizes are being offered in the chance drawing. No donation is too small. All donations are greatly appreciated. Click on the link below to find out more about Jann's quest.
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  Exercise Your Willpower Support Group Mailing ListIf you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. We have a great group of people who help motivate each other. To get more information, visit our website at: http://www.exerciseyourwillpower.com Check out the many online fitness and health tools. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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