The Fitness Motivation Monitor
Volume
6, Issue3: March 2005
| iIN
THIS ISSUE: |
iRENEW
YOURSELF EVENTS: |
|
|
REAL WOMEN EAT TOO -Teleclass
6 Week Teleclass Starting March 24th 7p.m.
Teleclasses are convenient, comfortable, private and self paced. All you need to do is dial in on the number that will be provided to you for the class and presto you're in session. That easy! |
|
Get A Taste Of Nutrition
During National Nutrition Month® 2005, the American Dietetic Association (ADA) educates us on the importance of nutrition and tailoring it to ourselves individually. Check out three of their key nutrition points:
- Be adventurous and expand your horizons. Variety is the “spice of life” in your food choices and is key to good nutrition and health. Choose foods based on flavor, texture and colors that are tasty and healthy. Explore the wide world of nutrition by trying a variety of foods.
-
Treat your taste buds. You decide how much and how often. Choose foods sensibly by looking at the big picture; it’s what you eat over several days, not just one meal or day that counts. So enjoy all your favorite foods, just try eating them in moderate amounts.
-
Balance food choices with your lifestyle. The right balance of foods helps you get the right combination of nutrients. So balance your food choices with your physical activities to achieve and maintain a healthy weight and lifestyle. For example, if you have a lifestyle where you travel and are frequently on the go, prepare and plan to have snacks on hand that give you the sustained energy you need, balancing carbohydrates, proteins and fats, but don’t weigh you down. Nutritional needs are different for an athlete versus a pregnant mother versus someone with an illness. If you don’t know what special nutrient needs you might have, ask your doctor or visit the ADA website at www.eatright.org.
I like that the messages are positive, rather than a litany of “don’t eat that” rules. The focus is on possibility, that healthy eating can be fun and unique for each of us.
What could you implement this month to add more nutrition and fun to your eating habits? Peruse the cookbook aisle at the bookstore (or online) – consider one with ethnic recipes to add variety and spice to your usual fare. The next time you dine out, pass up your old standby for something new. Test out a new vegetable. Grocery stores are carrying a wider variety of produce that makes this easy. Have you ever tried baby bok choy?
Most of us get stuck in a rut with our menus and our eating habits. A little adventure can be fun and healthy.
|
Message from the President:
Are you the competitive type? If so, you might enjoy an athletic event, like a 5k, 10k or triathlon – and I don’t mean watching from the stands!
Training for an event is good for several reasons. For one thing, it keeps you motivated and excited about your training program. It also keeps your body responding to your program, making physical improvements. Because an event has an end date, it is easier to stay focused on the short term goal, which keeps you on track for the long term as well. This has helped me get back into shape after having my third child, Ethan. I signed up for my first team triatholon and it definetly kept me motiviated to keep up with my workouts when I felt it would be easier to just sit on the couch and veg. I invite you to try.
If you’re not “athletic”, that’s okay. I see people of all shapes, size and age compete. Go for the thrill of doing something different, accomplishing something you’ve never done before. Once you do, I guarantee you’ll keep going. A race is kind of like a potato chip – you can’t do just one!
To new things,
Amy Lundberg
Aim For It, President
Intuitive Eating?
No Guilt, No Dieting, No Deprivation!
Diets have only a 5.2% success rate but eating
intuitively with non-diet thinking has an 82% success rate!
Please call 218-846-1525 or email info@aimforfitness.com
for a FREE CONSULTATION On Amy's Intuitive Eating program
|
|
RSI Costs Billions
In recent years, RSI (Repetitive Strain Injuries) is estimated to cost businesses $4 billion per year, while those who suffer from it are in great pain. It often produces tingling in the thumb, index and middle finger, coupled with hand and wrist pain. Sufferers may also notice a loss of grip strength.
RSI can stem from performing repetitive, small movement tasks, over and over again (think computer users). Holding a particular position for a long period of time or working in an awkward position can also cause RSI.
What results is a physiological problem that may occur anywhere along the radial nerve pathway, which spans the length of your arm. In general, the nerve may become compressed and irritated.
Once diagnosed, physical therapy, chiropractic, massage and stretching can relieve the problem. Given the pain involved and the often long recovery period, preventing it in the first place is your better bet. Follow these three tips to help prevent RSI:
- Desk set-up. Ask your employer about ergonomic services to set up your work station properly. If you’re self employed, ask a chiropractor or physical therapist for direction on setting up your work station to ensure correct positioning.
- Stretching is shown to prevent and relieve RSI. I have found the best stretching tool to use for people at risk for RSI is a Wrist Wand®. It is easy to use and takes mere seconds out of your day. And, it feels good!
- Take short frequent breaks to interrupt repetitive tasks or sustained positions.
Like with all of health, prevention is the best medicine. And with RSI, prevention doesn’t take a lot of time or money! For information on ordering a Wrist Wand®, call our office today at 218-846-1525 or email aimforit@arvig.net.
|
REAL WOMEN EAT TOO!
If you:
- Have learned that the "Quick Fix" doesn't work
- Understand that your emotional life may get in the way of whatever diet or regimen you follow
- Are tired of the tyranny of the Bathroom Scale
- Have found food has become your enemy and guilt a familiar feeling...
Then it is time to move beyond dieting and the media hype and introduce you to INTUITIVE EATING where Real Women Eat Too.
Choose a program that gives you back YOUR POWER that deprivation diets have taken from you.
- Why diets are so destructive and cause us weight gain
- Learn exercises that brings you joy, energy and confidence
- Learn the physiology behind hunger, cravings, and contentment
- Normal meals that honor you and make you feel good
- Learn your bodies hunger cues
Don't miss this live 60 minute class every Thursday at 7:00p.m. central time for these six weeks starting March 24th.
Gain knowledge and tools that radiates self esteem and self confidence!
Don't miss this amazing event. Grab you seat now by calling 218-846-1525 or go to Real Women Eat Too and to learn more and you are able to pay online.
Fran Weiss a consultant to New York Obesity Research Center states "Unless you can integrate your external and internal worlds, you'll continue to have hollow victories and pseudo cures." Staci and I will work to help you achieve fulfilling victories and real change. |
Get To The CORE Of It
I know, I know. Bathing suit season is not far off. While strength training doesn’t eliminate tummy fat, it is part of the training package for a strong, sexy midsection. Try these exercises to get started.
| Bicycle Crunch: This
move is shown in studies to work a large portion
of your midsection, including the obliques (your
waist muscles). Lay on your back, alternate
your left elbow towards your right knee, then
your right elbow towards your left knee. |
 |
| |
|
| Advanced Plank: This
move uses your abdominals to stabilize your body
(your glutes get a workout too). Start
in a plank position (i.e. the top of a push up)
with the front of your lower leg on a stability
ball. Alternate lifting each foot about
six inches off the ball. Keep your legs
and back straight, your hips square and do not
rotate. You can also do this move with your feet
on the ground in a traditional plank (push up)
position without the ball. |
 |
| |
|
| Extended Double Crunch: Get
ready for the burn! This move works your
rectus abdominus from top to bottom. At
the same time, lift your head and shoulders,
and your rear and lower back, off of the ground. Reach
your hands toward your toes. |
 |
| |
|
| Is the extended double crunch too difficult? Try
two separate exercises: |
 |
| |
|
The general rules of strength training apply: go
slowly, do not use momentum, breathe (exhale on the
hard part of the move, inhale on the easier part)
and refrain from “resting” between repetitions. The slower you go, the harder it will be and the better your workout. Do enough repetitions so that you fatigue your muscles and could not do more with good form. Perform each of these moves 3-4 days a week and summer won’t
know what hit it!
|
Do
you know someone who would benefit from
this newsletter, too? Please
help us spread the word! Enter
my web site AimForFitness.com fill
in the info and your set. Takes
only 30 seconds!
|
|
|
|
|
Published
by Fitness by Phone®
19483 County Rd. 131
Detroit Lakes, MN 56501
Phone: 218–846–1525
Fax: 218–846–0811
aimforit@arvig.net
© Copyright 2004
To
unsubscribe from this newsletter you may go to http://www.aimforfitness.com/form_newsletter.htm
|
|