*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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.FitnessMovtivatorNewsletter.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* IN THIS ISSUE: 1. Greetings
from the Editor *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Dear Fitness Friends, I am going through some new lifestyle changes which has not only inspired me, but is making a dramtic difference in my life! It is something that may not appeal to many of you, but I am going to list a couple links at the bottom to give you more information. I started a food combining program which is based on Natural Hygeine principals. Although it doesn't require you to be a vegetarian, I am, and have now become a vegan. It isn't a diet, nor do you have to follow it to the letter. You can read about a more "for the masses" rendition of this in Fit For Life and Fit For Life II books by Harvey and Marilyn Diamond. As I said, it may not be for everyone, but it has really motivated me, and I hope that by being more motivated myself, it will come through in other articles and information I feature in this newsletter. No matter what program you are following, you do need to make a committment to yourself. If you aren't following a program, you may want to consider finding one that you can follow which will reward you with good health & vitality. You are worth it! Stay healthy and happy!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Our self image and our habits tend to
go together. Change one and you will automatically change the other." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Whether you're a seasoned athlete who's been training all your life, or just getting started on a new exercise program, finding time to workout when the warm weather hits can become a rather daunting challenge. From ballgames to backyard barbecues, the warm weather brings many activities that can lead to more eating and less exercise. Life is not a dress rehearsal, and for most of us, giving up a day of picnicking on the beach or a sunny morning on the golf course for the dank artificial cool of the local health club, presents no real choice. So go ahead, bring the kids to the park, spend the weekend at the shore, do whatever it is your heart desires while the sun sits high in the sky. Exercise and summer fun can go hand and hand -achieving a sort-of two bird with one stone effect. And by following a few simple suggestions, you can turn your day at the shore into fun and fitness. Walk It Off While vacationing at your favorite summer getaway, steer clear of cars and cabs, and walk wherever and whenever possible. On a recent trip to Las Vegas, I logged in an average of 6 miles every day (as measured by a pedometer) simply by walking to and from various hotels, restaurants and casinos all day. Undoubtedly, this helped balance out the all-you-can-eat buffet food. Play Don't Lay When vacationing at your favorite all-inclusive Caribbean Island, you'll be offered to participate in an endless stream of events from an afternoon match of water polo to singing and dancing in a combination employee/guest Broadway like stage production. Don't pass the chance to make calorie burning this much fun. Travel Light Resistance bands, or tubing have been popular with physical therapist for years, as they offer a safe and effective way to challenge muscles when recovering from injury, without placing undue strain on surrounding joints. Lengths of tubing that come in various resistance levels, weigh almost nothing, take up virtually no space in the most over-packed suitcase. When combined with a simple door anchor, bands make available a wide variety of exercise options. They're also are a great substitute for stationary and more expensive forms of resistance equipment. An exercise mat is a must-have. Put it between yourself and any hotel room floor. Inexpensive mats tri-fold, and fit nicely folded into a traveling bag. It can be used to do push ups on a sandy surface, or sit-ups on an unpadded floor. A good mat provides solid traction and footing for many simple floor type exercises. A summer day spent walking around any big city is a plethora of sights, sounds and beautiful experiences. Living right outside Manhattan, Kim (a very special lady and my co-editor) and I, put on a good pair of walking shoes and take the Long Island railroad into Penn Station without having a specific destination. We feel like we're on vacation as we comb the town on foot, having a great time, burning lots of calories with every step. So go ahead and enjoy yourself. The amount of stress relief you'll gain from enjoying life will be well worth a few missed workouts. In the process, you can continue to exercise your body in a possibly, much needed, new fashion. You'll be surprised at how a few simple adjustments and keep you fit all summer long. About the Author *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Vita-Mix® 5000 For Nutrition You Can Taste!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "You may be disappointed if you fail, but you are doomed if you don't try." ~~ Beverly Sills *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Your Fat Cells Are Listening
By Carol Tuttle
You have a relationship with your body and YOUR BODY IS LISTENING TO YOU! If you keep telling your body it is FAT, it will continue to be fat for you. Your cells are an intelligence system that you communicate with. Whenever you say, "I am fat," your fat cells listen and respond. Most people with weight issues are very practiced at speaking negatively about themselves and their bodies. The difficulty is that by doing this they keep adding to the problem. It is almost impossible for your body to change when you keep sending it negative messages. As long as you say, "I am FAT," you give your body more instruction and energy to BE FAT! I teach my clients to change their language to support their body in changing. Changing the negative "I am's" to positive "I am's" is a powerful first step. Change the "I am fat" to "I am slimming down." Change the "I never get results, it is too hard to lose weight," to "I am getting results, it is getting easier to lose weight." Some people have a hard time saying positive "I am's" when that is not their current reality. The point is, if you want to change your reality, you better start changing the way you think and speak about it. Your body's intelligence system is smart. I believe the natural state of the body is to be lean and healthy. It is always striving for this outcome, yet the power your mind has to disrupt this natural outcome is strong—especially when your body keeps getting daily doses of negative feedback from you. Trust your body to start doing the job it was created to do for you. If you despise your body, you weaken it and block its power. Love your body in its current condition. The body is in many ways like a small child; it just wants to do a good job and be appreciated and loved. You wouldn't tell a 4-year-old child that she was no good and unlovable, would you? Imagine your body as if it were a small child that your thoughts and words are directed to every day. Are you being an abusive adult to your body? Stop abusing your body with your thoughts and words. Start loving your body and you will be amazed how it will start working even harder for you to get the results you are seeking. The following are some of my clients' favorite affirmations that can be used to empower your body: * I am healthy and lean. * I give myself recognition beyond food. * I love myself, I love my body, and fat just disappears. * I look nice; I am active; I am enough; and I count. * I am my ideal weight. * I feel great in my clothes. * I enjoy exercising several times a week. * I can say "No." * It is easy to find other things to do in the evening besides eat. * I can let down my walls. * I am proud of my body; it did what I told it to do. * My bodies' natural state is to be lean. * I am fulfilled. * Food is a resource I manage wisely. * My metabolism works great. * My body knows what to do with what I give it. * I am patient with my body as it learns new habits. * Others notice how great I look and feel. * My organs are relieved of overworking. * I am slim and trim. * My body responds to my thoughts. * I am physically, emotionally, mentally, and spiritually balanced and healthy. * I am whatever I think and feel I am. Carol Tuttle is an energy therapist and the author of the best-selling Remembering Wholeness: A Personal Handbook for Thriving in the 21st Century. Check out her best-selling CD, Clearing the Issues that Are Keeping You FAT! For more information on Carol, her book and CDs, go to: http://www.caroltuttle.com Copyright © 2003, Carol Tuttle *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Behind every adversity lies
a hidden possiblity." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Fitness, Stretching & Exercise Selection For Women
by Phil Beckett
When you stretch your muscles it helps to provide better physical performance, prevents injuries, and can help to improve your posture. When muscles are stretched, the elasticity in them improves which will help to increase your range of motion and improve the quality of your movements. Never stretch a cold muscle; meaning you should always make sure your muscles are warm before stretching. It's usually better to do a more extensive stretch at the very end of your fitness program, but light stretching between exercises is fine. Stretching doesn't take a long time, and it shouldn't, but you do benefit tremendously from it. Stretch only after the muscle has been properly warmed-up. Again, the best time for a complete stretch is when your exercise session has been completed. By the time you have finished your specific weight lifting program, which will be about 35 - 45 minutes in length, your muscles will have warmed up as much as they can possibly get. Remember any women's fitness program must always include a warm-up and proper stretching for maximum effectiveness and to prevent injury. When you do this you will indeed experience the terrific benefits a good weight training program will give you. Exercise Selection: For you to succeed in your over-all women's fitness plan you need to select at least one exercise for each major muscle group in your body. This will help to promote well-balanced muscle development. Another important part of your over-all fitness plan is the order your exercises are performed. When doing a range of weightlifting exercises, it's better to start with the larger muscle groups then perform exercises for the smaller muscle groups. Performing your fitness program in this manner will allow you to be exercising at your best during the most demanding exercises when fatigue levels are the lowest and you feel fresh. Another important area of exercise selection is the total number of sets per exercise and total number of sets per exercise session. A "set" as it relates to women's fitness is the number of successive repetitions of a single exercise performed in succession without stopping. Now the number of sets per exercise and per exercise session is really going to depend on exactly what your goals are. Always treat your very first set for each muscle group as a warm-up, as was discussed in the warm-up section above. Then the rest of your sets will be determined by whether or not you are using a beginner, intermediate, or advanced level women's fitness program and what your particular goals are. To find out more about how to determine sets, exercises, etc. you can visit: http://www.womens-health-fitness.com/womens-fitness.html Regardless of the number of sets performed, all sets and repetitions have to be done with proper exercise form and under complete control. Exercise Form Or Technique: One thing that always seems to be missing in most women's fitness programs, and the most common and critical training mistake is exercise form or "technique." Too much weight usually results in poor form, which decreases your ability to get results and also increases the risk of injury. Examples of poor form or technique include, but aren't limited too… - Bouncing the bar off your chest when performing a chest press - Using your hips for momentum and over extending your back to initiate the bicep curls - Arching your back or bending backwards when performing a shoulder press during the resistance portion of your fitness session - Using momentum in any exercise - And training at a fast tempo Be aware of these types of mistakes and remove them. Phil Beckett is the author of The New Women's Guide To
Successful Weight Loss & Fitness. He's helped thousands of
women with their weight loss & fitness goals over the
past 14 years. Copyright © Physique Concepts Inc. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "The definition of insanity is doing the same thing over and over again and expecting different results." ~~Author Unknown *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Web Sites Worth a Look
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*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  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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