May 18, 2004 Volume 1 No. 3
It’s so easy to get stuck in a rut, after all our lives require routine in order for things to work. The trick is to find the extra-ordinary in the ordinary. Live today consciously and deliberately and try to avoid shifting into automatic pilot !!!!

Have a blessed week and enjoy the newsletter!

Cathy Morenzie

“Do not go where the path may lead, go instead where there is no path and leave a trail.”

~ Ralph Waldo Emerson


Fish Oils- An ounce of prevention

 Imagine what would happen to your body if you continued to do the same old exercises for years. Answer: nothing. You would stop seeing improvements in your strength, flexibility or whatever else your fitness goals may have been. To achieve peak performance, vary your exercise routine regularly. . In order to continue seeing results in your program and to alleviate boredom consider changing one or more of the following variables in your program.

For Muscular Strength and Endurance

  • Change number of sets, number or reps,
  • split training days differently,
  • change order of exercises,
  • speed of exercises,
  • increase or decrease rest periods , method,
  • method of training ( superset, or drop sets, eccentric training) ,
  • interval training,
  • changing from using a free weight to a machine for a particular exercise. For legs change from leg presses and squats to leg extensions and lunges

For flexibility

  • duration of stretch,
  • partner assisted stretching,
  • switch to dynamic stretching,
  • use bands or towels,
  • try PNF stretching,

For Cardiovascular Conditioning

  • Try changing the intensity,
  • duration,
  • mode of exercise ( if your a runner try cycling, interval training )

Consider changing your program every 6-8 weeks to keep it fresh and exciting

Life is here to be enjoyed and in order to do that you must become an active participant in it. It’s always easier to stick to the monotony and comfort of doing what we’ve always done but that does not foster creativity, excitement or

change. Dare to get out there and try something new! Change the routine, excite and challenge yourself to be adventurous and enjoy it.

Think about the last time you really enjoyed yourself – the last time you danced, sang at the top of your lungs, laughed ‘til your belly hurt or spent some quality time with a loved one. Remember how you felt afterwards and how those feelings lingered in your memory; now try to make those occasions more than just sporadic moments in time. Always bear in mind that your life is the canvas that you paint on – make sure the finished picture is your best work ever.

~ Nadia C. Thomas


 As a man thinketh in his heart, so is he. (Proverbs 23.7).

Right thinking begins with what you tell yourself. Are you listening to the voice inside that condemns, criticizes and judges you? Do you constantly tell yourself that you are not good enough, didn’t work hard enough, prepare long enough…. remember that you are what you think about all day long! Start by listening to what you’re telling yourself. If you find that a lot of our inner dialogue is negative make the change to positive.

Let’s use the following example:
ie . what’s wrong with me, why can’t I exercise everyday like other people?

Ask yourself:.

Am I expecting too much of myself?
Is it realistic to exercise every day ?
Is exercising every day necessary to accomplish my goals ?
Do I have specific goals ?
Am I enjoying what I’m doing ?
Is my motivation for working out intrinsically or extrinsically based ?

Taking the time to answer these questions can give you better insight into your challenges and help to provide some better solutions to help you reach your goal.

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