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August 2007
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Volume 7, Issue 8
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Welcome to all our new
subscribers, and I extend my appreciation to everyone who forwards
this newsletter to friends. If you know anyone
who
might like it, please forward this newsletter to them or send them
this link: http://www.FitnessMovtivatorNewsletter.com.
One friend telling another is how we grow, and I deeply appreciate
your support.
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IN THIS
ISSUE:
1. Greetings
from the Editor
2. Article—Walk To Strenghten Your Heart
3.
Article—Weight Loss The Smart Way
4. Inspirational Quotes
5.Articles & Web Sites Worth A Look
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Dear Fitness Friends,
This has been one crazy summer for me. How about for you? Although
it seems like it has been hot forever, it also feels like the summer
has flown by--especially since the children are already back in
school
and have been for a couple of weeks already.
I got this newsletter started on time, however, I've had a couple
of stumbling blocks that kept me from getting it finished on time.
I am happy to say that I have still been getting in my exercise.
I've
really
enjoyed
early
morning and late evening walks with my husband. Also, I've
gotten to the pool several times this past week for my water
exercise. I really enjoy this late at night, when the water
feels a bit
warm because there is a touch of coolness in the air. Also, I
don't have to wear suncreen after dark. I promise to get the newsletter out on time next month! Please
enjoy the last of our hot summer days and have a wonderful Labor
Day holiday!. To your health!
p.s. Don't forget to click on the article link in the "Articles & Web
Sites Worth a Look" called Walking For Life. This
is something we all can do!
Back to Table
Of Contents
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"Every accomplishment
starts with the decision to try."
~~Unknown
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Walk To Strenghten Your Heart
Did you know February is heart health month? A great way to celebrate is to get heart healthy by making sure you do a minimum of 20 minutes cardio each and every day. Walking is a low-impact way to work out and get your heart pumping, keeping it strong and healthy. Here are some reasons why walking is so great for you and ideas on how you can get started walking right away.
You should always contact your doctor before starting any kind of exercise program, even if it is walking. Other than checking with your doctor it is very easy to start yourself on a walking for exercise routine. How far you go on your walk and how quickly you walk will be determined by your current fitness level. You'll want to make sure you don't push yourself and overdo it. If you are not currently at a high level of fitness and it's been a few years since you've exercised then it's best to start with a 10-minute walk during dinner or lunch each day. After a week or two, increase your walking time to 15 minutes. Before you know it, you will easily be walking 20 to 30 minutes a day.
It is very important when walking to improve your health that you stay consistent. Keep on schedule and walk every day or at the very least just about every day. It's easiest to go for a walk outdoors but sometimes that just isn't practical. Going to a mall and walking around before it opens or even to look around is an idea. Many malls are open to walkers even outside of regular business hours. Go to the information center at your local mall to find out if they allow this. You might even be able to join a walking group and exercise with others doing the same thing.
Of course you can always join your nearest gym. It is normal for any gym to have one or a few treadmills for walking or jogging on. At a gym you can also combine your walking with other activities such as a stationary bike or step machine. As you become stronger and have more endurance you may even find yourself using many of the other machines and even taking some exercise classes.
If you find you're spending most of your time at the gym treadmill and really like it you may want to think about buying one for your home. This way you can work out more easily and on a schedule that will likely work better for you. People will often set up their treadmills in front of a window or a TV. By doing this you are able to get healthier without missing your favorite TV show.
Then there are walking workout DVDs. Check the exercise section of your favorite DVD store for walking DVDs. With most of them you will be walking in place in front of your TV while the DVD plays. The instructor walks you through the workout which usually also includes different step moves and an upper body workout.
With all these different walking options, your workout will never get dull or boring. Just get started and then make sure you walk in one form or another for 20 minutes a day. Your heart and the rest of your body will thank you for it.
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"Once you make a decision,
the universe conspires to make it happen."
~~Ralph Waldo Emerson
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"Health is the vital principle
of bliss, and exercise, of health."
~~James Thomson
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Weight Loss
The Smart Way
Starting the newest fad diet is not a good way of losing weight and keeping it off. While all the diets on TV and in the health magazines may look tempting, diets that claim to help you lose weight quickly rarely help you keep it off.
Instead consider these tried and true weight loss methods:
• Eat up, but on the right foods. It’s not how much you eat, but what you eat that is going to make the difference in dieting and keeping the weight off. The more you can switch yourself to a healthy diet, the more you will get your body used to and waiting for foods that are better for you in the long run. Foods to add to your diet are those that are high in fiber. These foods should include vegetables, fruits, beans and whole grain items. In addition to being able to get more of these foods for the same number of calories that you would get a small portion of other foods, high fiber foods also are harder for your body to completely break down. That means you won’t be absorbing all the calories from them, and some of those calories will pass right through and be eliminated in your next bowel movement.
• Menu Plan. The more you prepare yourself for what you are going to eat in the coming days the more likely you are to actually stick to the plan. Instead of randomly selecting your meals each day, write out a menu plan so you know what you will be eating and not be tempted to deviate from the diet. This will also keep you from buying items you don’t need at the grocery store.
• Eat Carbohydrates. Many people think they need to completely avoid carbohydrates in order to be on a diet, but this is not the case. Some carbohydrates are very healthy. Think about the foods you are always told to eat. Some of them are fruits, vegetables and whole grains. Those are all carbohydrates. The key with carbohydrates is picking the right ones to eat. Choose carbohydrates that are high in fiber. In addition to aiding in weight loss, the fiber in those carbohydrates can help your body fight a number of ailments including heart disease and cancer.
• Eat Every Meal. Many people think if they skip a meal here and there it will help them lose weight. But that’s not the way your body works. Instead, when you stop eating meals, your body may think you are starving and that you can’t get food. That sets processes in motion to keep all the energy it can so it can sustain life. Instead, you should actually be eating more meals every day. 5 to 6 small meals every day keep food going in to your body regularly, letting it know that you have a steady supply of food coming and that it can let go of extra resources.
• Keep a Glass of Water Nearby. You’ve always been told to drink a lot of water every day. It’s very important for your body to have enough water to complete its tasks. Studies show that the best way to keep your body operating in top shape is to drink half your body weight in ounces of water every day.
• Journal Your Eating. Unless you keep track, you may not even know what you are eating every day. Often people grab quick snacks and an extra bite of something and don’t realize how many calories they are adding to their daily intake. One way to know what you’re really eating is to have a journal that you keep with you and jot down everything that goes into your mouth.
• Create an Exercise Schedule. Exercise will up your metabolism. Upped metabolism will increase your weight loss. And that speedy metabolism is what burns fat off. The best way to exercise is to set a schedule of 30 minute exercise sets at least three times a week.
Back
to Table Of Contents
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Articles & Web
Sites Worth a Look
Back
to Table Of Contents
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"True enjoyment comes from
activity of the mind and exercise of the body; the two are ever
united."
~~Karl Wilhelm von Humboldt
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Exercise Your Willpower Support Group Mailing List
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need more motivation and some group support, feel free to subscribe
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of people who help motivate each other. To get more information,
visit our website at: http://www.exerciseyourwillpower.com
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