The Fitness Motivation Monitor

Message from the President:

This message is twofold. First aimforfitness.com is up and running. I am happy to get this out into the wonderful web world so I can share with you new info, past newsletters, fitness tips, my fitness store, and upcoming events. Which leads to the biggest women's event in the area. For years women have shared with me how hard it is to find time for themselves and have forgotten what it is like to do something for themselves without guilt, permission, or continuous obligations to others. Well I and six other women in the area have put together a women's retreat for women that may at times deny themselves the luxury to relax, absorb, learn and be entertained guilt free. Take this opportunity to become refreshed, invigorated and at the same time to quiet our minds, body and souls from the daily grind in our lives. Come join us May 2-3 at Fair Hills Resort to do something just for yourself. For more information go to aimforfitness.com or call 218-846-1525.

Also my good friend and Fitness By Phone Coach Heather Moreneo shared with me about going to Ted Nicholas business seminar. This is what she wrote to me and I would like to share it with you too.

Recently I was fortunate to see Ted Nicholas speak at a business seminar. I estimate he’s in his 70’s and it was inspiring to see his energy and zest for life. He’s a millionaire many times over, very successful. We were dying to hear his keys to success. Hundreds of entrepreneurs were on the edge of their seats when he began to highlight his eleven-point plan that never fails. Guess what? His #1 point was “get healthy, physically and mentally.”

Too many people say they’ll start a program when they have the time or the budget. But life happens and as soon as one bill is paid off, the car breaks down and when work settles down you’re putting out fires at home. What people like Ted know is that having the health, vitality and energy that comes from exercise and mindful eating is the key to ultimate success. Why wait for your success?

To your health,
Amy Lundberg
Aim For It, President

The Un-Dieting Series

“The #1 thing you can do for yourself, especially in tough times, is to take care of your health." – Ted Nicholas

Why can’t we get the words “good” and “bad” out of our vocabulary when it comes to eating? I mean, the fact that I just ate a chocolate peppermint patty, is that bad? Not to me, but people constantly describe what they eat with those two little words. The diet and weight loss industries have taught us for so long to view foods that way that we don’t even notice it. But do you notice “good” and “bad” changes from author to author and year to year? That and the 5.2% success rate of diets should make us question this thinking.

We talked in the last two issues why diets almost always fail us: diet deprivation backlash, emotional eating and lack of truthful education. Still, it’s a struggle to give diets up. Another factor preventing us from reaching our ideal body weight involves this “good” and “bad” judgment we place on foods. This judgment causes us to restrict the so-called “bad” foods, usually the foods we enjoy the most. Ultimately, judging foods feeds right into the deprivation backlash causing us to first restrict and then overeat the so-called “bad” foods. Do you think you’ll let go and eat horribly without a diet or some good vs. bad scale to rate your eating against? At first you may go overboard and gain a few pounds. Eventually when your mind/body understands that it can eat anything it wants, you will crave and eat foods that best sustain and nourish you. When you eat this way your body naturally reaches its ideal weight.

Trust that you can include whatever foods you want in your eating plan. If you have a medical condition, take any dietary restrictions into consideration. Bottom line, eating should be pleasurable, not a punishment or a drudgery.

If you’re going to spend the time…

That’s my motto – if you’re going to spend the time to exercise why not get the best results possible? I see the same people over and over at the gym or walking outside, spending so much time doing what they think is good for them (and it is) but the results just don’t follow. Here are a few of the mistakes I see and how you can avoid them:

1. No cross training – they do the same thing over and over. Their bodies get very used to it and resist further changes. If you are a walker, add a minute or two of a jog interval to increase your heart rate and calorie burn. Add a side shuffle too. This gives you a motion to work different muscles and it increases your intensity with less impact on your body than running. At the gym, change the cardio machines you use (bike, treadmill, elliptical trainer, rowing machine, StairMaster, aerobic classes) and try different workouts – aerobic, peaks and intervals. Keep your body challenged so that it can produce the results you want.

2. Cardio weights – this is what I call it when I see someone on say a chest press machine, repeating rep after rep at a quick pace and never taking the exercise to fatigue. You’ll see minimal results, if any. Strength training should be done slow and steady. You should lift heavy enough weight so that after 10-15 reps you can no longer continue the exercise with proper form.

3. The heavier the better – lifting heavier weights is not better if you can’t lift them properly. I see people do bicep curls with too heavy of a weight that they need their back to assist. I see leg extensions performed with such heavy weight the only way to move it is with momentum. This is a quick road to injury. It’s tempting to go heavy – it feels like you’re making progress. But you won’t train your muscles correctly and won’t see the results you want. So, lighten up!

Fitness by Phone® Works!

Her Story: “I recently turned 50 and had a bone density test done showing I had early signs of osteoporosis. I was involved in exercise programs - aerobics classes, running, weight training, club memberships - on and off for years, but nothing lasted for long. It was especially difficult to commit to any exercise program long term which took place in a particular location (gym, etc.) because the travel for my consulting work was extensive, taking me often to the east and west coasts, Europe and Asia.

Tomorrow I begin week #20 of the Fitness by Phone® program. Has it worked for me? My answer is a definite “Yes”. It exceeded all my hopes and expectations. It worked when other programs have failed me and there are several ingredients that I contribute to my success in this program.

First, it is a workable formula. Faxing in my fitness diaries each week (often from airport clubs, conference centers, or our mountain cabin), calling each week for encouragement and direction (often during breaks in conference sessions), and just making a commitment to keep at it were all critical factors. For me, however, the most important ingredient has been my Master Fitness by Phone® Coach. She breaks down the program into manageable increments and takes me through it all one step at a time, so I am never overwhelmed. And her words of encouragement each week and “pat on the back” make all the difference. She is truly a coach in the best sense of the word - always motivating and never criticizing. When recommending a better or different approach, it is always done in a supportive and positive way. She has a wonderful spirit, and it is so apparent that she loves what she does.

I know the main reason I have kept at this program is that I feel the results. I never experienced that in other programs. I am 51 years old and in the best condition I have ever been in. I don’t feel obsessed by the training and the workouts - the many other aspects of my life are much more important to me. But I know I will maintain this program because it enhances those other aspects. And I know I will continue even when I no longer call my Coach each week, because I simply enjoy my increased aerobic capacity, flexibility, strength and sense of well-being. She made a difference in my life, just as she has for her many other clients.”

Mary Lou Skinner – mlskinner@aol.com

What are your burning fitness and exercise questions? What subjects do you want to see addressed in our newsletter? It’s all about you because without you, there’s no good reason to write the newsletter. Please email or call me with your questions and ideas. My goal is to continually deliver the information and support you need to get and stay motivated so that you achieve the health and fitness results you want. I want to hear from you!