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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.FitnessMovtivatorNewsletter.com.

Attention AOL Members See Information At The Bottom of this Newsletter.

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IN THIS ISSUE:

1. Greetings from the Editor
2. Article—You are What You Eat
3. Article—How To Be In Perfect Balance
4. Article—Avoid Common Fitness Pitfalls
5. Inspirational Quotes
6.Articles & Web Sites Worth A Look

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Dear Fitness Friends,

Welcome to our 4th anniversary issue of the Fitness Motivator Newsletter! Some of you have been reading this newsletter since the first issue. I want to express my appreciation to all my loyal subscribers! I started out by publishing this on my Exercise Your Willpower website, and now this newsletter has its own domain. We have really grown in readership, and this pleases me.

I have gone through a lot of changes since the start of this newsletter. I have created several websites and started my own business, I've had 3 surgeries (all elective, but necessary), which contributed to me reaching my highest weight ever 2 years ago, and I am now at my lowest weight in over a decade! I've gone through eating changes (for the better) and made changes in my workout schedule. All in all, it has been a good 4 years. Oh yeah..I have also gotten 4 years older. In many ways, I now feel younger than I did 15 years ago. I do know eating and exercising for health have made this possible for me.

I hope each of you have found some inspiration or information in this newsletter, which has helped you in some way. If you have a success story that you would like to share, please e-mail it to me. I am always inspired by reading other's success stories and would like to include one in each issue. If you would like more information, please e-mail me at Editor@fitnessmotivatornewsletter.com.

If you have any questions, comments or suggestions, I would also like to hear from you. For that matter, I would even like you just to drop me a line just to let me know that you read this newsletter.

Wishing you fitness and good health,

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"Make the most of yourself."

~ Ralph Waldo Emerson

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You are what you eat is one of those little clichés that carries an incredible amount of truth. What you eat is broken down and assimilated into your body. If you are eating poisons and garbage, then that is what your body becomes. Not only is eating healthy essential for your physical health, but for your mental health as well.

Unhealthy diets can create symptoms such as depression, mood swings, irritability, hyperactivity, rage, criminal behavior, anxiety, paranoia, heart disease, diabetes, PMS, digestive disturbances, fatigue, cognitive dysfunction, loss of memory, nervousness, muscle and joint inflammation, heart palpitations, bowel disorders, arthritis and many more.

A healthy diet is much more than just eating your veggies or reducing fat. The typical food supply of the average person is nutrient depleted and toxic. Our water and soil is polluted with toxic chemicals and it is depleted from any nutrient value. Food grown in this soil absorbs these toxins and when we eat them it is then absorbed into our bodies. If the soil does not contain any nutrients then the food growing on it cannot have any nutritional value. Our meat supply is injected with hormones and antibiotics and fed food that is poisoned with pesticides.

Then as if this weren’t bad enough once the food is harvested it is then refined and stripped of any remaining nutrients and then pumped with additives and preservatives. All of which have adverse effects on our health. By the time the food makes it to your plate, it really is not even food anymore.

Eating a proper diet means eating organic food as much as possible. Eating foods that don’t have additives or preservatives, and eating foods that are in their natural state as much as possible. This means sticking with whole foods such as fresh meat, vegetables, whole grains, seeds, nuts and fruits. Use nuts and nut butters and seeds for snacks. For something sweet try some dates, bananas, raisins or other dried fruits. Try and avoid food that is in cans.

Eating healthy is one of the most important factors one can address for improved health and optimal functioning. Many illnesses and symptoms can be eliminated or improved by eating a healthy, pure diet.

Cynthia Perkins, M.Ed.©2004 All Rights Reserved

Cynthia Perkins, M.Ed. is a holistic health counselor specializing in issues of living with chronic illness, chronic pain and disability as well as sexual intimacy. She is also author of the inspirational E-Book Finding Life Fulfillment when Living with Chronic Illness-A Spiritual Journey. Services, Ebooks and a FREE Newsletter can be found at her website. http://www.holistichelp.net or send any email to this address to subscribe to the FREE Newsletter Holistichelp-subscribe@topica.com

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"To begin, begin."

~~Peter Nivio Zarlenga

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How To Be In Perfect Balance

By Dave Lindbeck

Perfect balance. Someone once told me that he had tripped over that, as he was heading from one extreme to the other.

When you lack balance, you can fall too far in one direction for too long, and at the same time lose what you have, and fail to get what you want. In this state of imbalance, you flounder, waste time, experience stress and feel drained of energy.

When you have many responsibilities, things to do and goals to achieve, it's more likely for things to be out of balance. Why? Because it's easy to focus on one thing like work, while foregoing things like having fun or getting enough exercise.

Perfect balance occurs when you act on the most important priorities that you have set for yourself in life. In doing so, you experience a sense of harmony and satisfaction with the results, and how you're rewarded.

To achieve perfect balance requires discipline and structure. This means motivation and consistent action, and a plan.

Here are some tips to help you create your perfect balance:

1. Write down your most important priorities in life. To help, general categories can include family, community, work and personal.

2. Define for yourself what "perfect balance" would look like in your life. What would you act on, and what would be your reward?

3. Take an inventory of what you're doing now to be in perfect balance, and what you know you need to do more of to get there.

4. Set some goals for those activities that you will do more often, and those that you will do less.

5. Create a daily, weekly, monthly and yearly perfect balance" to do" list. Include the actions you will take in the " do more" category as well as the "do less."

6. Make a commitment each day to do the things on the list that support your priorities. Examples may include exercise, spend more time with family and leave work earlier.

7. Now do those things you need to do to experience perfect balance.

Participate in activities that support your most important priorities, and you too will experience a sense of harmony and satisfaction as you create your perfect balance. You'll be rewarded with less stress, and more peace of mind, time and energy.

Dave Lindbeck©2004 All Rights Reserved

Dave Lindbeck, Professional Business Coach InStep Coaching—"Your partner in small business success" Helping entrepreneurs and small business owners succeed in the start-up and growth of their business http://www.instepcoaching.com To receive the complimentary e-letter "The InStep Journal," e-mail dave@instepcoaching.com. P.O. Box 7221, Phoenix, Arizona 85011 602-277-5170

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"The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind."

~~William James

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Avoid Common Fitness Pitfalls

By Lynn Bode

While exercising isn't complicated, it's very easy to make mistakes. Often times the mistakes are made because of lack of proper technique training or simply due to rushing to get the workout completed. Regardless of the reason for the mistakes, they can lead to injuries or at the very least be counter-productive to your fitness goals.

Of course it's important to know specifically what to do to be successful at meeting your health and fitness goals but it is also crucial to understand what not to do. So take note of the following common mistakes and how to avoid them. These tips will help ensure your workout time is effective and help prevent injuries.

Too Much, Too Soon

Many new exercisers try to lose weight or tone up too quickly, by exercising too frequently or trying exercise programs that are too difficult for their fitness level. Be sure to start with an exercise plan that takes your current fitness regimen (or lack of) into account.

Pie In The Sky Goals

Despite what many advertisers would like you to believe, it's unrealistic to think you can lose 30 pounds in 30 days or that you can have Hollywood abs simply by doing 10 minutes of crunches a day. It's good to set goals but be sure they aren't too aggressive and realize it's okay to periodically re-define them.

Ignoring Expert Advice

It's always advisable to consult your physician before starting an exercise program. Working with a fitness professional is also a good idea so you can learn proper technique, the latest fitness information and learn how to avoid injuries.

Over-Exercising

If you start to feel overwhelmed, neglect important daily activities in order to workout or repeatedly get injured, then it might be due to exercising too frequently. Realize the importance of balance and that more is not always better. Consider reducing the frequency of your workouts or the intensity of some of them and periodically resting for a few days or a week.

Improper Breathing

Sure, breathing is an involuntary bodily function; something that most individuals tend to ignore. But, breathing correctly during fitness sessions is very important. Incorrect breathing can lead to lack of oxygen and even faintness. When working out ensure that you don't breathe too shallowly and try to breathe through the nose and out the mouth.

Selecting The Wrong Size

Choosing the proper weight size when strength training is trickier then it sounds. Lifting weights that are too heavy for you can lead to improper form and ultimately to injuries. Use weights that are too light and the exercise session can be ineffective. If possible consult a fitness trainer to determine the correct amount of weight for your size, strength and goals. A trainer can also help you develop a plan for safely progressing forward on weight sizes.

Not Staying Hydrated

Drinking enough water on a daily basis is important. When you exercise you need to consume even more water. You should drink 16 ounces for every hour of exercise you complete. Plus you should try to consume 1-2 cups of water about 30 minutes before you begin working out.

Eating Too Little

No, that's not a typo. Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Five to six smaller meals evenly spaced throughout the day helps keep the metabolism running smoothly. Just be sure to control portion size.

Hanging Out Instead Of Working Out

Just showing up at the gym is not going to help you get more fit. Socializing while leaning on a weight machine won't build muscles. It's important to enjoy your exercise time but make sure that the focus remains on physical activity.

Fixating On The Scale

If you think the scale doesn't lie, consider this. Many professional athletes would be considered obese based on their weight alone. Look at the bigger and more relevant picture. Monitor your body fat percentage, if possible. Otherwise track measurements. Also don't underestimate the importance of improved physical and mental well—being.

Lynn Bode©2004 All Rights Reserved

About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout and to sign- up for their monthly fitness newsletter. Fitness professionals, visit: http://www.trainerforce.com.

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Articles & Web Sites Worth a Look

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"Success is never final and failure never fatal. It's courage that counts."

~~George F. Tilton

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If 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

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