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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.

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IN THIS ISSUE:

1. Greetings from the Editor
2. Article—The Mental Side to a Healthy Weight: How you can take matters into your OWN hands!
3. Article—Fitness Woman. Do you need a reason to get fit?
4. Article—Build Health: Initiate A Health Strategy Makeover
5. Inspirational Quotes
6.Articles & Web Sites Worth A Look

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Dear Fitness Friends,

This time of year means many things to me. One main thing that pops up is tax season. Hopefully, you all have gotten your taxes sent off and will get some money back. Even if you don't get money back, it is a good feeling to get this duty over with for the year.

Now, you can spend more time on other matters...such as your health and fitness. This is a duty to yourself. Once again, I have to remind you that although you may spend many hours helping and tending to others, you end up short-changing yourself.

You may have to think of yourself as if you were someone else, or even as a friend (what a concept). Think of how you can help yourself out. You may think about helping yourself with a gift of 20-60 minutes of exercise 3 to 6 days a week. That may seem like a lot, but it really isn't when you think of how much time you spend doing other things. If you really feel you don't have the time (or inclination), PLEASE start out with 20 minutes 3 times a week.

You don't have to be bored to get in some exercise. Cross training is the answer. I know that sounds like something difficult and athletic, but it isn't. Think of it as a 20 minute walk on Monday, a 20 minute bike ride on Wednesday, and 20 minutes light weight training on Friday. If you aren't used to doing these, that might sound overwhelming. If so...take baby steps toward this goal. Hopefully, by thet time you reach this goal, the exercise bug will have hit you, and you will continue to add time to these sessions, until you want (and need) to move your body 7 days a week!

Here's to a spring full of fun and activity!

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"You must take action now that will move you towards your goals.  Develop a sense of urgency in your life."

~~ Les Brown

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With all of the weight loss programs, diet pills and shakes out there today, it is increasingly difficult to really find what works to lose and maintain weight. Who do you believe? How do you know what is best for YOU? !

It can be extremely confusing and frustrating when one diet plan tells you to eliminate all carbohydrates, another tells you to eat most of your calories in the morning while yet another says to eat 6 mini meals per day. What about liquid shakes for breakfast and lunch and supplements and bland food for dinner? How about eating all of the protein you want and all of the saturated fat and become healthy in just weeks??

What happened to slowing down and truly LISTENING to your body? How long has it been since you truly examined when you are hungry, why and for what? Has this always been the case? At what point in your life did you begin to be “out of touch” with your own self?

Understanding how your body balances itself is incredibly important to lose or maintain a healthy body weight. Have you taken the time to really analyze how your body reacts to adding a little bit more healthy fat in your diet? Decreasing the bad carbohydrates? Incorporating more exercise? Working with weights? How have you measured how your body has reacted? Have you tried to create dramatic changes or small, subtle changes taking great care to truly see how your clothes fit, how your body fat has reacted, how your weight has changed or stayed the same. Keeping a journal of what balances your body is a super first step!

Body fat is another important factor to consider in listening to your body. Do you know what it is? How low should it be for your body type? Do you know your body’s lean or muscle mass? Your metabolism is directly related to these factors. For example, if you learn that your body fat is high and that your lean mass is low, then, weight training would be great for you ! In order to increase that lean mass , muscle strength has to be built up

What about hunger? Have you truly felt the real sensation of a hunger pang? Do you know what it means? Stopping to listen to your internal body cues is very important to maintaining healthy weight. What food do you eat that makes you feel full the longest? What do you tend to crave during the day? How long after you have eaten a meal do you begin to feel the rumble of your pangs? Listening to your body and feeding it when it is TRULY hungry is a great way to prevent weight gain. Of course, eating the right foods is necessary too!

When eating, take it slow and savor every bite. Avoid eating in front of the TV or computer. Look at what you are putting into your mouth; think about how it is nourishing your body, not simply satisfying your mouth! The food you are eating gives your body what it needs to function properly, to build muscle that has been torn down and to heal itself. At the first signs of feeling full or satisfied, put your fork down and put any leftovers away. Close the kitchen up for the night so you aren’t tempted to nibble on things that are around.

Self-acceptance is also a crucial element to helping you maintain a healthy weight. Loving who you are, what you have become, what you have truly accomplished is imperative! Looking at yourself in the mirror and telling yourself that you are a beautiful, loving human being who is healthy, fit, and positive can help you keep your self -image. We tend to neglect ourselves, and who we are. When you begin to love yourself, food and weight issues are easier to conquer and results will show quicker. You are worth it!

Susan Creal is a life and wellness coach who offers complimentary coaching sessions. Go to www.peak-performance-coaching.com to sign up for yours!

Copyright 2004 © Peak-Performance-Coaching,LLC

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"Ill-health, of body or of mind, is defeat. Health alone is victory.  Let all men, if they can manage it, contrive to be healthy!"

~~Thomas Carlyle

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Fitness Woman. Do you need a reason to get fit?

By Kevin Doberstein

Oh what a shift! Death and disease from tobacco is being replaced with obesity related diseases. This according to recent study of trends. Heart disease has become the number one killer of women. Obesity from inactivity and very poor eating habits are killing not only women but men also. More children and teenagers are becoming overweight and diabetic. In this article we will concentrate on women and obesity.

First, lets look at the nutrition part of the growing dilemma. Fat from deep fried foods, bad cuts of meat and fats added in cooking compounded with sugar laded foods are the biggest culprit of the expanding waist. Start replacing that donut with an orange or apple. Eat chicken breast meat instead that fat laden bratwurst. Replace the potato chips with lite popcorn for a salty snack. There are web sites that you can check out that will help you in this area. Don’t be taken in by some magic pill or potion to help you lose the fat. Cleaning up your eating habits is the best way. Generally the less processing the food went through the better it is for you. Example would be, an apple alone is better for you than apiece of apple pie.

Let’s get active!

Now let us touch on the lack of exercise and obesity. Do you have to train for a triathlon to get into shape? No. But you do have to increase your activity part of your lifestyle. Simple steps like getting off the couch while watching TV and taking a walk. Parking in the back part of the parking lot at work to increase walking distance. You don’t really need fancy equipment just to lose a few pounds. Just determination. Or maybe you would like to start Fitness Walking. An excellent low cost workout. You are saying to yourself “what is the difference between walking and Fitness Walking?” With Fitness Walking you pace yourself fast enough to elevate your heart rate. When you reach your targeted heart rate, you are at optimum fat burning. Basically you need a higher quality walking shoe and a program to follow. Or maybe join a yoga or Pilates class. What ever you think you would like to do and stay at it.

The fact of the matter!

Women may reduce breast cancer 25% to 35% with reasonable exercise. Again you don’t have to train for a triathlon to receive the benefits. Drop the extra weight by watching your diet and becoming more active in your lifestyle.

Jeopardizing your health is the last thing Nature Boy wants. Please check with your doctor before starting a fitness program. We want to make this a healthy start to a better lifestyle.

Kevin Doberstein has been a natural bodybuilder for the past 25 years. 15 years as a gym owner in Northern Wisconsin. Kevin enjoys walking on the Ice Age Trail in northern Wisconsin with Charliee the Wonder Dog. For more articles about bodybuilding, Fitness Walking, nutrition and a Fitness Walking program you can visit his site and join his newsletter at www.nature-boy-bodybuilding.com. You can contact him at natureboy_bodybuilding@hotmail.com.

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"Embrace Change. True success can be defined by your ability to adapt to changing circumstances."

~~Connie Sky

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Build Health: Initiate A Health Strategy Makeover

My mother-in-law, a widow of a doctor, recently died. The way she exited was a nightmare. This was because her health strategy produced a lousy result.

Shortly before passing away, she had a colostomy to fix an intestinal blockage, the result of a decades-long struggle with diverticulitis. Poor teeth and gums, kidney failure and liver problems were also in the mix.

Not surprisingly she was riding a doctor-directed merry-go- round of prescription drugs and their side effects.

My mother-in-law went out in typical American fashion--a slow system-by-system breakdown accompanied by loss of mobility.

She learned three hard, painful lessons during her exit:

1) You can't find health in a doctor's office.

2) Pharmaceuticals do not restore your health.

3) Our "health care" system manages disease, but does not improve your health.

My father, a retired dentist who can barely get around using a walker, is also following the typical American health strategy.

In spite of eating all the "right foods," he is dealing with the effects of prostate disease, osteoporosis, arthritis, stroke, Parkinson's, and has recently been fitted with a pacemaker.

He too has been riding that doctor-directed merry-go-round of prescription drugs. He has his cozaar, carbidoba, ticlid, prilosec, voltaren, lipitor, and zoloft. His vasotec and doxycycline have recently been discontinued.

You do not have to follow this common American health " strategy."

Instead, you might want to consider implementing what I call the Grandma Weiss/Uncle Wallace health strategy.

These relatives of mine lived well into their 90's, were seldom sick and rarely ever saw a doctor. They were not plagued by slow, agonizing, system-by-system breakdowns.

On their last day they made it to the bathroom unassisted, had an evening meal, drank a little tea, read a bit, went to bed and didn't wake up.

The night they closed up shop, all their metabolic enzyme systems mercifully shut down at the same time, the way nature intended it.

This kind of strategy is quite common in remote places like Vilcabamba in Ecuador and Abkhazia in the Russian Caucasus.

Dr. Weston A. Price chronicled other distant groups who did not get sick nor die like we do. He found the diets of those people to be nutrient-dense, containing four times the minerals and ten times the fat-soluble vitamins found in the American diet of the late 1930's and early 40's.

Here are two common denominators found in the strategies of Grandma Weiss/Uncle Wallace and isolated groups noted for their health and longevity:

(1) Diets loaded with minerals and vitamins that maintain their 2000+ metabolic enzymes through time.

(2) No reliance upon prescription drugs that interfere with those metabolic enzymes.

Consider what has happened to most Americans during the six decades beginning 1940:

The nutrient density of their diets, including that of the so-called " right foods" in those diets, has continued to slide downhill, and their use of prescription drugs has skyrocketed.

If you conclude you want to retool your present strategy, here are a couple of simple, logical things to do:

(1) Take advantage of the resources offered by the Price- Pottenger Nutrition Foundation.

(2) Start looking for natural alternatives to the prescription and over-the-counter items in your medicine cabinet.

Bill Quesnell, health educator and author of 'Minerals: The Essential Link to Health,' helps people recover energy and vitality. Subscribe to No Charge monthly ezine, "Where Health Comes From" at info@m... Phone: 619/222-2268
Toll free orders: 866/552-0622 Write Bill at 5039 Voltaire St. #3, San Diego, CA 92107 For critical reviews and a list of 15 harmful health myths visit www.mineralsbuildhealth.com.

Copyright 2004 © William R. Quesnell

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Articles & Web Sites Worth a Look

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Click here to read my review.

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"Problems are only opportunities in work clothes."

~~Henry J. Kaiser

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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

Check out the many online fitness and health tools.

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