*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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, Fitness Motivator Newsletter is happy to announce our new website location and domain name. You can now find us at http://www.FitnessMotivatorNewsletter.com. Please be sure to bookmark our new address. This should make it a lot easier to find the website online since what you are looking for is exactly what you type. Last month I mentioned to you that I became a vegan after about 23 years of being a lacto-ovo vegetarian. I am happy to report that not only am I enjoying my new lifestyle, I am happy to tell you that I've lost 14 pounds in 6 weeks. I am eating lots of fresh fruits and vegetables and don't starve myself in any way. I will be having bunion surgery on my foot on August 14 (so I'm rushing to get this issue out). I feel sure that with this surgery, I won't find myself gaining weight as I have done in the past. I finally feel like I am in control of my life since I don't feel addicted to food. I will not be too active for at least a month, but as soon as possible I will slowly be getting back into my regular exercise routine again. Next month I will report my progress and let you know if this inactivity has caused me to eat more or gain weight. One takes his body and the ability to exercise or play for granted. I hope each of you make a point to stay active--I will be with you in spirit. Stay healthy and happy!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* " You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." ~~Zig Ziglar *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Just the other day, I received an email from someone that had seen information on my weight loss e-book "7 Days to Achieving Your Best Body Ever". In the email, she asked me if it was possible to really change your body in only 7 days. After thinking for a few minutes, I started to wonder if I was mistakenly leading people into believing they can really lose a lot of weight in 7 days. So I emailed her back and explained why I decided to name my book "7 Days to Achieving Your Best Body Ever". It's true, you cannot and will not safely lose a lot of weight in 7 days. If someone tells you that you can, run the other way. But you can change your approach to weight loss, or any fitness goal, in 7 days. After all, weight loss is 80% behavior and only 20% know-how. To achieve any fitness goal, you have to work from
the inside to
the outside.
Meaning, you have to change your thinking first,
then your
physical approach.
And that you can change in 7 days, or even 7 minutes.
In fact, I'll go a step further and say that you
can change your Just ask someone awaiting the death penalty if they would take that 7 seconds back and do something differently. Or ask that person that decided to get behind the wheel of a car while drunk if they would choose to do something differently in that 7 seconds. Truth is, you CAN change your body and your life in 7 days. The path to achieving your fitness goals consists of: 1. Knowing what you want to achieve (fat loss, muscle gain, etc.) 2. Taking action to get those goals. (going to the gym) 3. Knowing the results you are getting (are you losing fat?) 4. Having the flexibility to change if something's not working. But it all starts with making the decision to change.... To go after what you want to achieve. To finally decide that you will not wait another
day, or even I challenge you... Right now, make the decision to go after anything that you want. A new job. A new house. A new car. A new relationship. A new body. Decide to go after it. Decide that you are not going to give up until you achieve it. Guess what, that decision to change can be done in 7 days. In fact, that decision can be done in 7 seconds. What have you decided?
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Vita-Mix® 5000 For Nutrition You Can Taste!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* " You are not your circumstances; you are your possibilities." ~~Author Unknown *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Stabilization: The Neglected Factor In Weight ControlAccording to a new book, The Five Keys to Permanent Weight Control, by Marvin H. Berenson, M.D. dieters have a new weapon to fight the tendency to relapse and regain lost weight. It is called the "stabilization period." It would appear to be an essential factor needed in all diet programs. At the beginning of dieting each person has a set basal metabolic rate (BMR). As the body takes in less food the regulatory mechanism that resides in the hypothalamus changes the caloric needs of the body. If your normal daily caloric needs are 2000 calories and you reduce your calorie intake to 1400 calories, the setting of the brain's metabolic thermostat will gradually change. It reduces the number of calories required for basal metabolic needs. Thus instead of continuing to benefit from the reduction of 600 calories and having the body burn an equivalent amount of fat to make up the difference, which is what causes us to lose weight, the amount of body fat burned gradually lessens. At some point in your extended dieting that 600-calorie reduction will produce no further weight loss. Your metabolic rate will have slowed to the point that you will be functioning on a 1400-calorie diet. The length of time for this to occur varies depending on the consistency of the diet, the percentage of reduced calories, the amount of exercising, the initial weight of the person and certain genetic influences. For the first month or so the changes in the metabolic rate tend to be minimal unless a person is on an accelerated weight loss program. If weight loss is maintained between 1 to 2 pounds a week, and not continued beyond one month there is little discernible change in the BMR. However, if the dieting continues beyond a month there is a slowing of metabolism as the body adapts to the lower caloric input. Eventually the person will lose less and less weight despite the strict adherence to the diet. You probably know how difficult it is to lose that last ten pounds. People who have been on previous diets often complain that they have to eat like a bird. They always have to be very careful of overeating. Otherwise, they immediately put on weight. The drastic lowering of the BMR has sharply curtailed the body's ability to handle an occasional indulgence, which tends to result in a rapid gain of weight Many diets do not adequately make clear that once dieters have lost the desired weight that they can't immediately go back to eating the way they did before. The more weight a person has lost and the longer the time the diet continued the more likely that the metabolic rate has become fixed at a new low rate. This lowered BMR now limits a dieter's food intake. Most people who have finally been able to attain their weight goal want to celebrate by again eating normally. To do so too quickly floods their body with excess calories and they begin to regain their lost weight. For many dieters their BMR may remain low indefinitely, and for others months and years may elapse before normal eating can begin." To prevent the changes in basal metabolic needs a stabilization period for periodic weight adaptation can be used. The technique is simple and offers dieters an opportunity to adjust to relatively small decreases in weight and psychologically adapt to a changing body size. During the stabilization period dieters learn to eat normally and to maintain weight rather than lose or gain it. The optimal period to diet is one month followed by a one-month stabilization period where dieting has stopped. During the stabilization period dieters are advised to maintain their weight at whatever level it was at the end of their dieting month. To simplify the monthly schedule dieters can start each phase on the first of the month. The alternation continues until one has reached his or her ideal weight. You will learn as you implement the use of the stabilization period that it becomes a testing ground for you to learn to adapt and live with a new weight every other month. It is essential that you do not lose any more weight, or the purpose of the stabilization period is thwarted. Most dieters will find that within a few days they need to increase their food intake in order not to lose additional weight. Each dieter must examine his feelings very closely during this period since it is hard to resist not continuing to diet month after month. But it is much better to face this struggle monthly and conquer any tendency to sabotage your diet than lose the benefit of the stabilization period. The Five Keys to Permanent Weight Control by Dr. Marvin Berenson, Clinical Professor of Psychiatry and Behavioral Sciences at the USC School of Medicine, is available from his web site www.marvinberenson.com, where he offers a free 31 page e-book Self Growth and the Power of Mental Imagery, or by calling 800 247 6553, or at bookstores nationwide. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* " Circumstances may cause interruptions and delays, but never lose sight of your goal." ~~Mario Andretti *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Craving or Hunger?
by Terri Main
But, maybe we should take another look at them and consider their timing. Let's say you get up around 7 a.m. and finish breakfast about 8 a.m.. You have lunch at noon. You have a late afternoon craving about 4. Then you eat around 5-5:30 at home, because, after all 5 or 6 is the dinner hour. Then your cravings start setting in around 9 or 10 at night. Does that sound about right? If you notice, your "cravings" occur about 4 hours after you eat. Research tells us that we begin to get hungry about every 4 hours. If you eat at 5 and go to bed at 11:30 after the news, that's almost 7 hours without food. That's not a craving. That's hunger. So, what do you do about this? Well, the simple answer is: Eat Something! Obviously, later in the evening, you don't want to eat anything heavy or packed with calories because you don't have the time to burn them off. So, this would be a good time for fruit, cereal, soup, a few nuts, even low-fat popcorn. A half-sandwich with whole wheat bread, lettuce and low-fat cheese is good as well. These can help quell the hunger. Another idea is to change your eating patterns during the day. Eat lunch about 11 a.m. then have a "mini-meal" like a sandwich or salad about 3 p.m. Then have dinner about 7 or 8 p.m. That way you will be full until bedtime. Many researchers suggest that eating 4-6 smaller meals a day is more likely to help you lose weight and reduce cravings than 3 big meals. So, the next time you feel a late night craving, check your watch. It might not be a craving at all. It might simply be hunger. Copyright 2003, Terri Main. Terri Main is webmaster of Get Real: A Sensible Approach to Weight Loss http://www.getrealdiet.com. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* " Your attitude determines your action. Your action determines your accomplishment." ~~John Maxwell ~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 20 Reasons WhyYou Should Work OutBy Michael Stefano With all we now know about the benefits of exercise, it's hard to believe more Americans don't workout. It's the closest thing yet to the fountain of youth, and truly the ONLY way to change the appearance, shape, and strength of your body. In addition, the health benefits associated with an intelligently orchestrated strength, flexibility and cardiovascular training program can add quality years to your life. Everyone exercises for different reasons. But no matter your initial motivation, you still get ALL the benefits. Below is a list of 20 reasons why you should workout. If you can find even one benefit on this list, you'll have enough reason to begin an exercise program and take steps to take care of yourself. Regular exercise can... -Help you lose weight, especially fat -Improve your physical appearance -Increase your level of muscular strength and endurance -Maintain your resting metabolic rate to prevent weight gain -Increase your stamina and ability to do continuous work -Improve fitness levels, or your body's ability to use oxygen -Provide protection against injury -Improve your balance and coordination -Increase bone mineral density to prevent osteoporosis -Lower resting heart rate and blood pressure -Lower Body Mass Index (BMI), your fat to height ratio -Reduce triglycerides, bad cholesterol (LDL), raises good -Enhance sexual desire and performance -Reduce heart disease risk and stroke -Reduce the risk of developing certain types of cancer -Increase insulin sensitivity, prevents type 2 diabetes -Reduce your level of anxiety and help you manage stress -Improve function of the immune system -Improve your self-esteem and restore confidence -Help you sleep better, relax, and improve mood About the Author *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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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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