*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* 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, Summer is more than half way over. I hope you have taken some time out for family activities. It won't be long before school will be starting back up again. Have you done everything you wanted to do this summer? Enjoy the rest of your summer!
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "The difference between the
impossible and the possible lies in a person's determination." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* No More ExcusesBy Deborah L. Mullen, C.S.C.S
DESIRE ====> ACTION ====> SUCCESS If it were that simple, then all of us would be living the lives we desire. If we have a realistic, specific and measurable goal, what really keeps us from reaching it? The break in the link usually occurs between desire and action. What prevents us from acting properly and consistently?? I'll wager you already know. It's excuses. Things we have labeled obstacles, roadblocks--things out of our control. EXCUSES DESIRE ==/==> ACTION ====> SUCCESS "If I just had more time, I would be exercising regularly." "I tried to eat low-fat today but my spouse brought home pizza." "Every time I plan to exercise/eat healthy, something always comes up!" We know what we need to do but aren't doing it. Typically we blame outside factors. We truly believe that something out of our control is preventing us from reaching our goals. Someone or something is responsible for our situation. Become Proactive Proactivity is a popular buzzword in management speak. It means more than merely taking initiative. It means that we have responsibility (response-ability) for our own lives. Highly proactive people do not blame circumstances, conditions, or conditioning for their behavior. Their behavior is a a product of their own conscious choice. If we empower conditions and conditioning to control us, then we become reactive. Our language reveals whether we see ourselves as proactive or reactive. "I just don't have the time" Something outside me--limited time--is controlling me. "I can't resist pizza." My willpower is governed by something outside my control. The reactive person uses the phrases "I can't, I must, if only." The proactive person says "I choose, I prefer, I will." Once you realize the power you really have, overcoming obstacles will be easier. After a few successes, your confidence will grow and it will be even easier to commit to your health and fitness goals. Just remember that in any area of life you have either excuses or experiences, reasons or results. You either have what you want or you have airtight reasons why it was not possible to achieve it. Just remember "No More Excuses!" Copyright © Deborah L. Mullen Deborah L. Mullen, C.S.C.S,
is a certified strength and conditioning specialist and certified
personal
trainer. She
has been in the fitness industry for over 10 years. Deborah was
the Post-Rehabilitation Director for a local health club and
fitness columnist for a local newspaper on Kauai where she gave
numerous public speeches, seminars and workshops related to fitness.
Currently she is owner of Simple
Fitness Solutions, which sells
portable fitness equipment. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Make your life a mission-not
an intermission." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Elements of Exerciseby Joel Mosley Warm up Warming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury. It's also difficult to mentally prepare yourself for a hard workout if you don't gradually ramp up your level of activity. And it shouldn't take long. All you need to do are some light exercises that gradually increase your blood flow and muscle temperature. Frequency and intensity If you're interested in the health benefits of exercise, you should aim to exercise at least three times per week at about half your maximum capacity. The best way to judge your exercise intensity is by comparing your exercising heart rate with your maximum heart rate, which you can estimate by subtracting your age from 220 beats per minute and multiplying the resulting number by 65%. (Or just fill in the blanks: 220-age x .65 = half your maximum capacity, in beats per minute.) When you're exercising, check your pulse, count how many times your heart beats in 10 seconds and multiply that by six to get the number of times it beats in a minute. Compare that number to the one you worked out with the formula above. Cool down Just as it's important to warm up and prepare yourself for physical exertion, it's also important to cool down by gradually reducing your exercise intensity. When some people suddenly stop exercising, blood pools in their legs, leading to fainting and possibly heart problems. You should take about 10 minutes to cool down, or as long as it takes for your skin to return to its normal temperature. Overload, specificity and progression In order to improve your physical fitness, you must constantly place higher demands on the appropriate body parts. The principle of overload simply means that the body responds to increased demands by adapting, which can help you improve your aerobic fitness, muscular strength and flexibility. The principle of specificity is even more appropriately named, and simply means that the body adapts specifically to specific types of training. So, if you want to increase your aerobic capacity, do aerobics and if you want to improve you muscle definition, do weight training. When the body adapts to exercise, after training that involves overload and specificity, it becomes more capable of performing. That improvement is progression. If you've been running five miles a day and feel ready for six, for example, you're progressing. When considering whether to progress by employing the principles of overload and specificity, you should base your decision on your fitness goals and how your body feels, not on others' performance. Everybody is different, and judging yourself against others is rarely fair or wise. Thank You, *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "If you don't take care of
your body, where will you live for the rest of your life?" *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Articles & Web Sites Worth a Look*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Many people fail in life,
not for lack of ability or brains or even courage but simply because
they have never organized their energies around a goal." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Read a review and see why you shouldn't wait any longer to get a Vita-Mix! *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  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 Fitness and Health Tools *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Disclaimer
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