Sept. 28, 2004 Volume 1 No. 21

Don"t Just Survive...TRIUMPH!

Just coasting through life on automatic pilot? Don’t just survive … THRIVE ! Get your wheels in motion and enjoy the journey. Thrive on good food, thrive on good sleep and thrive while living your best life.

Enjoy the newsletter and have a Blessed Week!!

Cathy Morenzie

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a grey twilight that knows not victory nor defeat."

~ Theodore Roosevelt

What is it that you have longed to do but is yet to be attempted? Are you allowing fear of failure and/or doubt to paralyze you? If so, then you are living below the level of your potential and there will always be an area in your life which feels unfulfilled. We are all too familiar with having to look back on our lives and wished that we had undertaken a particular venture or stuck to a goal but it doesn't have to remain that way.

There is no guarantee that everything you attempt will be a blazing success but equally so there's no surety that everything you attempt will fail. You have to trust God and believe that the ideas and visions you conceive are worth giving birth to. There's only one way to know if you will achieve those goals and plans you have laid out -TRY! There's the realm of mediocrity which has minimal risk and then there's the realm of excellence... more risks and far greater rewards. Challenge yourself to attempt and complete the tasks you've envisioned, for the man or woman who dwells in the "safety" of not trying will never experience true triumph. Go all the way - no holding back!

~ Nadia C. Thomas


Top Exercise Myths

With so much health and fitness information coming from so many different sources, it's no wonder people are confused. Here's the truth about some of the top fitness myths

1. Women who lift weights will get bulky muscles.

Women's bodies are not designed to develop big bulky muscles. Our bodies simply do not produce enough of the male hormone testosterone.(males produce about 10 times more). A woman who has a bigger body type or more testosterone may have a greater ability to develop more muscle than other women.

2. No Pain, No Gain

A lot of people have been hurt following this advice -- exercise should not hurt. Pain is a signal to your body to lighten up. This is different from muscle soreness which can be experienced after a difficult workout but that should fade within a couple of days.

3. Abdominal Crunches will give you a "6-pack"

Abdominal crunches or any other exercises will strengthen and shape a body area but it will not spot reduce if you have a layer of fat over the muscle. Aerobic training is the only way to burn the fat around your stomach so to allow that beautiful six pack to show.

4. I need to exercise in my "fat burning zone"

The truth is that your body is in its optimal fat burning zone when you are not exercising. You body prefers to use fat as its main fuel while you are at rest. Forget about what type of fuel you are using while exercising and just move more if fat burning is your goal. The more you move, the more calories you will burn -- therefore the more fat you will burn.

5. Muscles will turn to fat when you stop exercising

Muscles cannot turn to fat. Muscle is muscle and fat is fat. They are two separate and distinct tissues. They simply do not have the physical capability of changing from one type of tissue to another. If you do stop exercising, your muscles can atrophy (get smaller) and your fat cells can get bigger if your eating habits remain as they were when
you were exercising.


Sleep and Be Well

A good night's sleep can affect a lot more than your energy levels - it has a huge impact on the overall quality of our lives! The amount of sleep needed varies from person to person with the average being 8 hours. The bottom line is that you should wake up feeling relatively refreshed and you should generally not feel sleepy during the day.(1)

Our bodies have roughly 24-hour body clocks known as our circadian rhythm. It regulates other functions associated with the sleep cycle such as body temperature, hormone secretion, urine production and changes in blood pressure (2). Once our sleep is interrupted (which becomes more prevalent as we age), many of these necessary systems do not get a chance to regenerate themselves.

If you're having problems getting a good night's sleep, try one or more of these tips:

  • Avoid before-bed snacks, particularly grains and sugars.
  • Sleep in complete darkness or as close as possible
  • No TV right before bed
  • Wear socks to bed
  • Read something spiritual or religious. This will help to relax you
  • Avoid using loud alarm clocks. It is very stressful on the body.
  • Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM.
  • Avoid caffeine
  • Avoid foods that you may be sensitive to.
  • Don't drink any fluids within 2 hours of going to bed.
  • Take a hot bath, shower or sauna before bed.
  • Get Daily Exercise.

For a more complete list visit

WWW Sources


2. Brain Basics: Understanding Sleep

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