November 2005

Volume 5, Issue 10

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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—Enjoy The Holidays Without Gaining Weight
3. Article—Not One Ounce. The 8-Week Campaign to Survive the Holidays
4. Inspirational Quotes
5.Articles & Web Sites Worth A Look


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Dear Fitness Friends,

I have been enjoying the colorful leaves as they have been changing. It has been over 5 years since I experienced an autumn away from the sub-tropics. What beautiful tree-lined streets and countrysides here in Knoxville!

The temperature has been great the past couple of weeks. Now it is time to get ready for the upcoming winter weather. I heard that it will be down in the low 30s or high 20s the next couple of nights. I can see how each winter, one can put on the pounds as the body's way to stay warm. This year will be a challenge for me not to fall into that category.

The beginning of the holidays are starting to arrive with the arrival of Thanksgiving, before we turn around, it will be Christmas Eve, Christmas Day, New Years Eve and then New Years Day, and so on.

We shouldt devise our game plan to try to avoid the weight gain that could result from too much eating during the upcoming holiday dinners and parties, etc. I hope these articles help motivate you not to gain any unwanted pounds during the next few months.

Have a blessed Thanksgiving,

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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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Enjoy The Holidays Without Gaining Weight

By Lynn Bode

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.

So, this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in!

Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the word of the season. It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Here are some tips to help you during those hectic holiday weeks:

•Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.
. If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumbling stomach demands a 3:00 snack time.

•Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.

•When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.

•Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.

•At holiday dinners, skip the gravy, dressings, and high-calorie condiments.

•On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.

•When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

•Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.

•Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.

•When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.

•Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you'll struggle to keep from unconsciously shoveling food into your mouth.

•Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season!

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. Fitness professionals take your business online, visit: www.trainerforce.com

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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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"Motivation is what gets you started. Habit is what keeps you going."

~~ Jim Ryun

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Not One Ounce. The 8-Week Campaign to Survive the Holidays

by Will Clower, Ph.D.

(Not One Ounce is a FREE service of The PATH. www.fatfallacy.com)

Scratch is a harsh word. Scratch. It’s what happens when you are desperate, angry. You scratch you nails down the chalk board and “scratch” when you can’t even show up to the contest.

Making foods from … scratch … sounds as terrible, as the plodding sweaty chore of a chain gang. Who would voluntarily put themselves through that? And, when Thanksgiving comes around, it can seem like a sadistic nightmare to make the turkey, gravy, pies, whipped cream, potatoes, cranberry sauce, stuffing and all the rest.

This is why people turn to the stuffing found in cardboard boxes, chalky flakes of formerly fluffy potatoes, aerosol delivered whipped topping product, and store pies with more ingredients than an organic chemistry text. They do have pretty pictures on them, but have the consistency, lifespan, and flavor of packing peanuts.

Short term problem

In order to give food products the shelf life of steel-belted radials, food companies have got to give them enough preservatives to make them outlast a nuclear winter. This is why they hydrogenate oils – so they won’t go bad. Of course, the problem with plastic, baby diapers, and foods that last forever is that they are just plain unhealthy for you to eat. (Think about it, if bacteria won’t even eat hydrogenated oil, should you?)

Long term problem

The joy of filling your home with the sights, sounds, and smells of food is important for you and for your family. The memories of my childhood revolve around my dad’s Sunday inspirations at the stove, the Turkey from the oven, and the piping hot sage stuffing with gravy. Replace these with standardized, sterilized, cardboard products, and you will train your family to go through life thinking cheddar goldfish are a dairy product and fruit roll ups are a fruit.

Now what do we do?

For Thanksgiving, plan ahead. You don’t have to construct everything on that day. Make the apple and pumpkin pies ahead of time. You can assemble the stuffing the day before and have it in the fridge, ready to pop straight into the oven.

You can and should divide the labor. Someone can boil the potatoes, someone can whip the cream, and someone else can sauté the green beans. Don’t feel bad about having everyone help out – it makes them feel better because they can contribute, and you are sharing your time and efforts together.

So plan ahead, divide the chores, and a Thanksgiving meal made from scratch will only seem impressive to those who don’t have your organizational prowess.

Dr. Will Clower is the award-winning author of The Fat Fallacy and founder of The PATH Curriculum, The PATH Online, and Newsletter. The PATH: America’s weight solution.

Dr. Clower can be reached on his website www.fatfallacy.com.

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Make smoothies, soft serve ice cream, soups, breads and much more!

Read a review and see why you shouldn't wait any longer to get a Vita-Mix!

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Articles & Web Sites Worth a Look

David Essel Alive!

The Daily Motivator

Five Fun Tips For Fall Fitness

Health Promotion Board

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"Everyone has limits on the time they can devote to exercise, and cross-training simply gives you the best return on your investment-balanced fitness with minimum injury risk and maximum fun."

~~Unknown

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Exercise Your Willpower Support Group Mailing List

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

Online Fitness and Health Tools

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If you would like to submit an article, or place an advertisement in this newsletter, or if you have any questions or comments, send them to Editor@FitnessMotivatorNewsletter.com.

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Disclaimer

The information in this newsletter is not intended in any way to be a substitute for medical advice. Always see your doctor before you begin any exercise routine or make drastic changes in your diet.

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