October 2006

Volume 6, 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—Which Aerobic Exercise Is Best For You?
3. Article—How To Plan Your Meals For Weight Loss | Make Nutritious Meals Easy
4. Inspirational Quotes
5.Articles & Web Sites Worth A Look


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Dear Fitness Friends,

How time flies—I can't believe that this month is is our 5th year anniversary!

A chill is in the air and summer is almost just a memory. I took a hike in the mountains last weekend. The leaves were in their full glory. It won't be long before colder weather sets in for the winter months. This motivates me to get out more and enjoy the last of the milder weather.

Our lives get busy sometimes, and we can get caught up in the everyday schedules we keep. I know that this happens to me. I will makr my calendar and make a committment to myself to get out and enjoy the milder weather while I can.

I encourage each of you to get inspired to get outside and fit some activity into your life almost on a daily basis.

Regards,

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"Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top up's.."

~~Peter Davies

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Which Aerobic Exercise Is Best For You?

By John Hartley

Want to use aerobic exercise to keep healthy? So did I, and so do I! But when I first came upon the idea of aerobic exercise the only option was jogging, although I think ‘aerobics’ or really aerobic dancing was just coming in. Not for me. So I joined the band of people who went around jogging up and down the road.

I learned that you needed to exercise every other day from the original exponents of the idea of aerobic exercise, and so that’s what I did. I used to be quite good at doing it every couple of days, except when travelling on business or on holiday.

Jogging for aerobics for a while -

Then I stopped doing it for a while, and took it up when I realised I was getting out of shape. Eventually, I got fed up with jogging. It is not much fun. Now if you are a really long distance runner, you get a kick from running – it’s a natural high. But I can’t say I got that.

Then, I heard that you can damage your joints, especially the knees, with too much jogging on concrete, so I gave it up – except at times of stress when I found the exercise helped calm me down! Of course, if you can jog on grass or heathland that will be OK, especially if you don’t do it too much.

Then I started swimming regularly

Later I tried swimming. Swimming is one of the best forms of exercise you can take, as it exercises nearly every muscle in the body – and is definitely aerobic. I found I soon got bored with pounding up and down the pool, probably because I am not a good swimmer and use too much energy doing it.

So I gave that up, too! Next came cycling, and when I started I was living in a very hilly area, so you could not go more that a mile without coming to a steep hill and getting your heart beat up suitably. Despite those hills I enjoyed cycling – always have I suppose, ever since my first proper bike gave me some real freedom at thirteen years old.

So now I cycle every two days. Although it is fairly flat where I live there just enough hills for this to qualify as aerobic exercise. I enjoy it, and it keeps me fit. Of course you need some other exercise as well – and this can be walking occasional swimming or whatever.

So, to keep fit do some aerobic exercise. Try one you think you will enjoy, and if that doesn’t work, try another. Cycling, power walking – preferably in a hilly area – jogging, swimming, roller blading, many sports and lots of other forms of exercise qualify as aerobic. The minimum according to the experts is that you exercise for eight minutes with your heart beat up about 40%. You can achieve the same result with a lower increase for a longer period, so choose something that you enjoy as your form of aerobic exercise.

About the Author:

John Hartley is a business writer who has always enjoyed sports and exercise. He cycles regularly wherever his business takes him, and runs the web site, http://www.best-aerobic-exercise.com, where you can find plenty of information about aerobic exercise.

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"Exercise: you don't have time not to."

~~unknown

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"It may be possible to incorporate laugher into daily activities, just as is done with other heart-healthy activities, such as taking the stairs instead of the elevator. The recommendation for a healthy heart may one day be exercise, eat right and laugh a few times a day."

~~Michael Miller, MD.

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How To Plan Your Meals For Weight
Loss | Make Nutritious Meals Easy

By Rebecca Welch

If you're thinking about losing a few pounds, there are a few ingredients you need to ensure your success. First, you should have a sensible eating plan that is in line with your goals. Second, you should structure a reasonable exercise routine that incorporates both aerobic activity and strength training to ensure you receive maximum benefit from your efforts. The final, and most important, key to getting lean is to learn how to plan your meals for weight loss.

Let's face it, if you don't have a meal plan, you're likely to grab anything when hunger strikes and that will keep you from reaching your weight loss goals. Preparation is the key to planning your meals for weight loss and if you know what to take with you when you walk out the door every day, you are much more likely to stick to your weight loss plan. Here are a few ideas to get you started.

Purchase graduated containers for your water. You must drink water in order to hydrate yourself each day and increasing water consumption will help you reach your weight loss goals. Aim for a minimum of half a gallon or 2 liters of water each day. this does not include coffee,tea, or any other type of drink.

Buy a lunch box or cooler large enough for all the meals you will be eating away from home. Any sensible eating plan will call for a minimum of 3 meals and 2 snacks per day. This means you will be eating both snacks and your lunch away from home. Depending on your job, you may also need to plan for breakfast as well. Buy a large lunch box or small cooler that will hold your prepared meals. Don't worry about what others think when you pack in that much food to the office every day, now is the time to be concerned with reaching your fitness goals.

Toss pre-washed and pre-cut veggies in your shopping cart. We all know that pre-washed and pre-cut vegetables are more expensive than buying in bulk. But if you buy vegetables in bulk and they rot in the crisper while you nosh on potato chips or candy, did you really save any money or get closer to your weight loss goals? Go ahead and buy those bagged veggies and toss them in your cooler for an easy way to get 5 or more servings per day.

Buy only those vegetables and fruits you actually like and will eat on a regular basis. It may sound silly, but for some reason when people try to lose weight they will buy foods they would never touch under normal circumstances. Don't waste money buying things you won't enjoy eating.

Cook in bulk so you aren't scrambling to come up with decent meal ideas during the week. If you happen to be grilling or baking chicken, fish, or other meats, grill extra for other meals. The same rule applies to vegetables, rice, or whole grain pastas. Make extra so you can easily put together different nutritious meals that stay within your eating plan.

The main goal is to not let yourself be caught without nutritious food on hand. This one essential key will go a long way in helping you stay with your eating plan. The more prepared you are when you leave home each day, the less likely you are to stray from your diet and raid the vending machines. Learning how to plan your meals for weight loss isn't difficult, but it does require forethought and preparation.

About the Author:

Don't get caught without a plan! Learn how to achieve your fitness goals. Force your diet to help you burn fat faster by learning these 5 Universal Principles.

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Articles & Web Sites Worth a Look

Just Move

Top End Sports

Avocate Healthcare

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"Drinking freshly made juices and eating enough whole foods to provide adequate fiber is a sensible approach to a healthful diet."

~~Jay Kordich

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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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