*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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. IN THIS ISSUE: 1. Greetings
from the Editor
Dear Fitness Friends, This year is quickly drawing to a close. Many of our readers are getting caught up with office and family parties. Everwhere you turn, there are temptations. Everyone handles these challenges in different ways. It's up to you how you will handle these situations. Remember that one does not gain weight from one meal, one evening or even one day . It is the the cumlative choices (and actions) which will affect one's weight. Exercise is the same—it's not one missed workout, but the cumlative missed workouts which will affect one's fitness level and weight. Please give yourself the gift of fitness and health this year. Only you can choose to give (and/or receive) this gift. I wish you all a happy holiday season and a Happy New Year! Wishing you fitness and good health,
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "If you don't do what's best for your body, you're the one who comes up on the short end." ~ Julius Erving *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Help Your Feet Survive Winter Runningby Christine Dobrowolski The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, snow, sleet or below freezing temperatures and run to survive the winter, it is important to know how to protect the feet so they too, can survive the winter months. 1. Consider running in a trail shoe, even if you are not running on trails. Trail running shoes tend to protect your feet more than lighter nylon running shoes. Trail shoes also have more traction for slippery surfaces encountered during winter running. 2. Avoid cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet. 3. Make sure your shoes fit. Running shoes used for summer may not be an appropriate fit for winter. Many individuals will experience a small amount of swelling in their feet during the summer. This may cause a loose fit for winter, leading to heel slippage and potential blisters. 4. Pair your socks and shoes. Don't assume your heavier socks will work with your summer running shoes. Some individuals wear heavier socks during the winter and this may lead to the toes being cramped in the front of the shoe causing discomfort, numbness and sometimes jamming of the toes leading to blood under the toenails. The reverse is also true. Your summer running socks may not work with your winter or running shoes. 5. Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot. 6. Run on flat surfaces. In cold weather it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains. If you trail run in the winter, choose trails with fewer rocks, roots and dips. 7. Don't use your old worn-out shoes for winter running. Do not start your winter running in shoes that have 400-500 miles on them. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis. 8. Warm up slowly. Your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly. 9. Avoid speedwork in very cold weather. Speedwork in cold weather will increase your chances of injury. Consider saving speedwork for the warmer days, and use the colder days for maintenance runs. 10. Take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort. Overuse injuries occur more frequently in the winter as runners unconsciously alter their gait to adapt to slippery, hard to see surfaces. All Rights Reserved. Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit www.skipublishing.com. To learn about< products to help with common foot problems visit www.northcoastfootcare.com. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "To begin, begin." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* New Year’s Resolutions You'll Keep—A Simple QuizBy JoAnna Carey Let’s talk about New Year’s Resolutions. Do you set the same resolutions over and over, year after year, with the same results? Do you procrastinate, avoid the issue, confess to being lazy or come up with a zillion reasons why you will do something about those pesky resolutions tomorrow? Then there’s a little voice in the back of your mind that whispers, “You have a whole year to make these changes, right?” Here’s an example. You wake up one morning in late December or early January and announce,“ I ate too much over the holidays, my New Year’s resolution is to lose weight this year!” So, have you decided how many pounds you want to lose, or are you more interested in losing inches, or wearing a smaller clothing size or converting fat to muscle? How quickly or slowly should this resolution be achieved – by sometime next week seems reasonable, right? Have you thought about your diet and exercise program or have you simply stated, “I want to lose weight this year,” and now you’ll journey into 2005 doing exactly what you’ve always done and expect miraculously different results. But, enough about your weight, the point is to take charge! The following tips will show you how to stop sulking, to develop a clear sense of purpose and to stride boldly into 2005. Start with buying yourself a nice journal or at the very least set aside a notepad that you will use to record your journey into the New Year. Begin with a few positive sentences about your greatest accomplishments of 2004. Then, jot down some of the mistakes or obstacles that kept life interesting but are better left in 2004. Now, write down your list of resolutions for 2005. This doesn’t have to be fancy or grammatically correct it is just a place for you to note your ideas in an effort to develop that clear sense of purpose. The following quiz can help you explore how and why you choose these particular resolutions. 1) Is your list the same or a similar list to the one you wrote last year? 2) How many years have you used this same list without achieving the results you sought? 3) Are you setting goals to please others or to please yourself? 4) Why did you set each resolution on your list? To answer this WHY question, consider the following: a) Think back to who you were when you first decided upon
each resolution. 5) What are you really trying to achieve in 2005? 6) CHALLENGE: List at least ONE thing you will do differently than you have ever done before to make your dreams a reality in 2005! Now, look at your resolutions from a whole new angle. Start with a blank page and develop a list of everything you have ever wanted to do. That’s right, everything. Ignore all resolutions, obligations, fears, costs or any other obstacles that may prevent you from adding an item to your list. Just write anything that comes to mind when you reflect on everything that you have ever wanted to do. To develop a clear sense of purpose for the New Year, take the list and choose at least two things that you will commit to accomplishing in 2005. Then, write out a few steps that will help you begin the journey of attaining something that really has meaning! Here’s the fun part. Compare your list of everything you have ever wanted to do with your initial New Year’s resolutions. Are there common themes between what you will set out to conquer in 2005 and what you hope to conquer when you consider everything you would like to do with the rest of your life? If the two lists don’t show similar desires, what are you waiting for? Make 2005 the year that you change the way you set and REACH your New Year’s resolutions. An effective way to tackle resolutions is by committing to take one step each week so the goals become more than just intentions; they become habits. If you are averse to the thought of change taking an entire year, then commit to a time schedule that feels right for your situation. You’ll see results with every week that you take action! This is your life, so set your own rules and work at your own pace. If it does take you an entire year to reach those resolutions, think of it this way: what's a year when it means a happier rest of your life? All Rights Reserved. * Adapted from the book Rat Race Relaxer:Your Potential & The Maze of Life by JoAnna Carey. JoAnna Carey, aka “The Rat Race Relaxer,” is available for radio, TV and print interviews. She’s an energetic, young entrepreneur who merges her life experience and business success to perform enjoyable, influential presentations. She is the producer and host of her own weekly television program titled The Rat Race Relaxer™ Show and the author of Rat Race Relaxer: Your Potential & The Maze of Life. Contact Carey’D Away Enterprises, LLC; www.RatRaceRelaxer.com. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "You must take action now that will move you towards your goals. Develop a sense of urgency in your life." ~~Les Brown *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Surviving
the Holidays The holiday season can wreak havoc on any woman, but those of us with health concerns need to be extra careful this time of year. With holiday parties, offices full of junk food, traditional foods and well-meaning friends and family pressuring us to let our diets go for the holidays. Don't forget the emotional stress of gifts, parties and family gatherings. As cold weather hits our bodies often crave more calories and more carbohydrates. Shorter days can lead to more munching to maintain energy levels and brighten moods. Add in the scheduling crunch so many of us experience this time of year and this time of year can be hard on your health. Here are some pointers that can help you survive the season without losing the battle: * Plan ahead and make sure you have plenty of healthy foods on hand. Slip carrot sticks, protein bars, nuts, cheese or other healthy choices into your purse before you leave the house. Carrying good snacks with you can help you withstand the urge to binge on mall foods while shopping or giving in to the candy that seems to sprout in every office this time of year. * Choose wisely when you snack. Gravitate towards the veggie trays and nut dishes rather than the cookies. Choose a splash of cranberry juice in water, lemon in water, or a diet soda instead of sugary drinks. One good chocolate, savored, can curb your desire to binge on other sweets. Chocolate is also absorbed more slowly than simpler carbs because it has more fat in it. * Plan your indulgences. If you MUST have Aunt Sydney's latkes or Grandma's eggnog then plan for it. Don't blow your eating plan on lesser treats. Hold out for the good stuff. A few indulgences can help you stave off a binge. * Say no! Not every invitation or request must be accepted. You have a right to a sane and happy holiday season. If that means graciously turning down an invitation or saying no to a volunteer opportunity, then that is what you need to do. Your health MUST come first or you are no good to anyone else. * Stick to your healthy habits as much as possible. Schedule in time to meditate, exercise, or attend a yoga class. When you are happy and healthy you will do much more to spread the holiday spirit than you ever could if you were crabby and exhausted. All Rights Reserved. Julie Holland, author of "Alternative PCOS Solutions" is a life coach who helps professional women cope with the effects of chronic illness. She writes the weekly e-newsletter "PCOS Success." You can learn more at: www.pcoscoach.com. 801-231-5024 *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Articles & Web Sites Worth a Look*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Do not wait to strike until
the iron is hot; but make it hot by striking. " *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  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 ONLINE HEALTH AND FITNESS TOOLS. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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