"Many
people seem to think that success in one area can compensate for failure
in other areas. But can it really?... True effectiveness requires balance."
- Stephen Covey
Keeping
Up the New Year High
It usually starts
around February, sometimes as late as March. "I can't exercise today
because I have to go into the office early… my son has a dentist appointment…
it's too dark outside… bottom line, the New Year euphoria wears off. If
you feel yourself starting to slide, the good news is that it doesn't
have to happen.
Something can be learned
from the New Year. It's at that time when anything seems possible. You
are focused clearly on what you want. And you know what? That's the most
important piece of it all! Because I or any good fitness professional
can help you with the details. But the "why you want to do it"
has to come from you.
The definition of
commitment that I like is this: "The ability to carry through with
a worthy decision, even when the emotion or excitement of making that
decision has passed." Think about it. It's easy to get excited about
starting a fitness program and dream about all the possibilities but eventually
the alarm clock goes off and you have to put on your workout shoes and
do it.
What will get you
out of bed instead of hitting the snooze button? Can you see it? Create
a vision of where you want your health and fitness to be at the end of
2004… heck, this summer! If you begin to lament about working out, conjure
up that vision. Because otherwise what's the point? If you have no vision,
exercise is just exercise.
Set a resolution anytime.
Try each month to come up with one new habit to make (or break) that takes
you closer to your vision. Keeping up the New Year high requires a why.
What's yours?
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Message
from the President
I love
my job… it took me to the Caribbean last month! I was a health and
fitness lecturer aboard the Celebrity Horizon; cruising the eastern Caribbean
for eleven days with my husband. Boy could I do that again (and I think
I will). A big welcome to all my new subscribers from the ship!
And, I was excited
to be interviewed for an article on fitness phone coaching published in
February’s Better Nutrition magazine. They even published interviews
from a couple of my clients! You can find it at health food markets or
vitamin stores like GNC. You can also find a link to it at my website.
You may also notice
a new addition this month to the newsletter. Susan Johnson has written
an article on "Eat Your Way to Health." I am committed to bringing
you the most up-to-date information available on fitness and nutrition.
We will feature guest articles on an ongoing basis – feel free to
let me know what health and fitness related topics you would like to hear
about.
We each need rejuvenation,
relaxation and excitement to balance ourselves and keep excited about
life. I guess I’m saying that I am rested and ready to go again.
I hope you are too!
To
your health,
Heather Lynn
Moreno
PeopleFit USA, President
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Can't
get motivated to exercise? Is working out not working out
for you?
Call 877-348-2100 for support!
If you
know someone who would benefit from a complimentary subscription
to The Fitness Motivation Monitor, have them visit our website:
www.PeopleFitUSA.com
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Six
Tips for
Better Workout Results
Are you currently
working out but less than thrilled with the results? Or, do you want to
start an exercise routine and need to know what to do? These six tips
will get you on your way:
-
The heart rate
charts you find on most cardio equipment are a general guideline but
are misleading, causing you to think that working out at a lower intensity
is best for weight loss. Then you get frustrated and stop exercising
because you don't see results. Your best workouts will be challenging,
not relaxing.
-
On the other
hand, pushing too hard during cardio exercise can burn you out too
quickly so that you stop before getting the results you want. The
standard "talk test" is a good indicator of proper intensity
for any piece of equipment or outdoor workout - if you can carry on
a conversation you are not pushing too hard and will be able to pace
yourself.
-
Going to breathlessness
(i.e. any conversation would be choppy or broken) for very short intervals
during one or two of your weekly workouts is okay and can increase
your aerobic capacity. It keeps your workouts challenging and fun
while burning even more calories.
-
Use a heart rate
monitor to ensure that you are not deconditioning yourself. It's easy
to get stuck in a rut, which is a sure road to frustration and a plateau.
Ask your Coach how to use it to maximize results.
-
The last repetition
during your strength training workout should be difficult enough that
you could not do one more with good form. If you can go past 15 reps,
increase the weight and lower the number of reps.
-
Shake up your
strength training routine every month or two with new exercises. Also,
slow down. Take at least five seconds for each rep using no momentum.
You'll be surprised at how challenging and effective the same old
workout can be!
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PeopleFit
USA Works!
Client Success Story:
Client:
Karen Shaw, Orange, CA
Biggest Challenge: Staying consistent with exercise
Goals: Fitness without dieting
Her Story:
"I was exercising for several years and felt good about it, but I
sometimes got distracted by "life" and didn't exercise as consistently
as I wanted to. Also, I knew that what I was doing was healthy for me
but I didn't see my body making the changes I would have liked. I was
just going through the motions.
My initial concern
about any program was being put on a diet or having a "drill sergeant"
make me feel bad for not doing what I was supposed to be doing. I was
looking for support and guidance to set up a fitness program that I could
successfully continue the rest of my life - I am so happy that I found
PeopleFit USA.
I was a bit intimidated
by the Caltrac and heart rate monitor at first as I had never used anything
like them. But my Coach was supportive and encouraging and now I wouldn't
dream of ever not using these tools. I am motivated to burn more calories
and shake up my exercise routine and I understand the importance of exercise
intensity, something I had never thought of before. I've made big changes
to my exercise program - at 64 years of age I'm roller skating, and I
love it!
Whenever I got discouraged
my Coach always gave positive reinforcement, encouraging me to look at
what I had accomplished and helping me to overcome my challenges.
The best news of all
came when I went on vacation after 12 weeks on the program. I went shopping
and saw a pair of pants I wanted but the size left on the rack I was sure
wouldn't fit me. I tried them on anyway and guess what? The pants fit
perfectly and are now in my wardrobe at home. And another ten weeks later,
my doctor says I am at my body's ideal weight. Boy do I feel great!
If you are looking
for the tools and support to customize a fitness program specifically
to your fitness level and goals, I recommend PeopleFit USA. Their program
has given me everything I need to be fit and healthy for a lifetime."
Karen Shaw, KSHAW@sjo.stjoe.org
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Eat
Your Way To Better Health
By
Susan Johnson
Founder & CEO, Susan's Healthy Gourmet
Now that the holidays
are over, you may be feeling challenged by the prospects of losing extra
weight, because the average person gains eight to ten pounds during this
festive season. But the key to weight loss is a healthy diet. So perhaps
you need to address one of these common excuses for not eating right:
-
I can't fit in
the recommended five daily servings of fruits and vegetables. You
may not realize that slipping in vegetables and fruits, say by layering
a couple of slices of tomato and a lettuce leaf in a tuna sandwich,
counts. A cup of finely shredded carrots is a good addition to a pot
of spaghetti sauce. And a fruit smoothie can be made in less than
a minute by blending a cup of milk, a cup of strawberries, a pinch
of sugar, and a dash of vanilla.
-
I don't have
the time to eat right. The average adult watches about 22 hours of
television every week. Some of that time can be used to make delicious
lasagna layered with vegetables, which will go together in about an
hour. Making things from scratch will help you control the amount
of fat and sodium you eat.
-
My sweet tooth
rules, so I can't eat well. Eating well doesn't mean denying your
sweet tooth. It just means taming it which you can do, simply by accepting
that you have one and planning some sugary food into each day's eating.
Take the time to make a single serving and enjoy every single bite,
so you don't feel tempted to lose track of the amount you've consumed.
(And this way you get to have your cake and eat it, too.)
-
I enjoy fast
food too much to eat right. Fast food, like sweets, doesn't have to
be an all-or-nothing thing. Giving into an In 'N Out burger isn't
going to kill you. And there are also fast food options that aren't
fattening. Try one of the lower calorie, reduced fat sandwiches and
salads currently available at many fast food restaurants to see if
you like them.
-
I eat too much
to ever be able to eat right. Everyone eats too much sometimes. But
don't do it too often. Quit beating yourself up for the occasional
binge, and just get back on track. A good way to get back on track
is to recognize the pattern of your eating habits. In doing so it
becomes much easier to go to work on modifying these habits.
-
Eating right
costs too much. You may resist spending money on healthful food. But
the same person who thinks nothing of spending $3 on a pint of his
or her favorite super-premium ice cream may balk at spending $2.99
for a pint of strawberries out of season. Allow yourself to think
of eating right as money well spent.
Once you've let go of these excuses and embraced the principles they
address, you'll find losing weight doesn't have to be daunting; it's
often simply a matter of learning (or re-learning) how to eat well.
There are many options that are not too inconvenient or too punishing
and which include many good-tasting foods.
About The
Author:
Susan Johnson is the
founder of Susan's Healthy Gourmet, which provides fresh, nutritionally
balanced, and calorie-controlled meals that are individually prepared
and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS)
or visit them on the Web at www.susanshealthygourmet.com
(be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online monthly newsletter,
Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp
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No Carb,
Low Carb…It's Everywhere - YIKES!
Never
before have I seen such intense advertising for no/low carb or "Atkins
friendly" meals. From Carl's Jr. to beer to Slim Fast, it seems they
are all jumping on the bandwagon. I'm not surprised as there is money
to be made.
Please stay
off the bandwagon!
Carbohydrates
are not the culprit in weight gain. It's too many calories coming in and
not enough going out. Period. All macro nutrients - carbohydrates, fats
and proteins - are needed for your best health and ideal weight. And remember,
carbs give you the energy you need for exercise - you couldn't do it without
carbs!
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