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The Fitness Almanac Weekly - October 3, 2006 |
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In this issue we have:
- Fitness Contest
- Fit tip (Make the New Behavior a New Habit)
- Motivation
- Testimonial
- Fitness Q&A (Can you help me train for a 10K run?)
- Sucess Quote
- Healthy Recipe (Tomato Lentil Soup)
- Fitness Article (7 Ways & Reasons To Zap Stress Before Stress Zaps You!)
I’m pleased to announce that we just launched another 12-week fitness contest and you have from now until March 1st, 2007 to enter and begin your transformation! This is an excellent opportunity to get all the help you need in achieving your dream-body and to win thousands of dollars in prizes, including a 7-day dream vacation for you and friends! Once you become a member and enter, you are NOT required to buy anything and we'll help you every step of the way. To learn more and/or enter, click here!
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Need additional motivation? Then you should check out our Get Motivated for Life Success System. In fact, if you join our Online Fitness Program this week, you'll receive this motivational program FREE of charge - both the print and audio versions (a $69.99 value)! And you’ll be able to consult with (via phone and e-mail) the creator of this plan and our very own Motivational Expert, Dr. Frank Smoot! Dr. Smoot and this excellent program can help you get and stay motivated to achieve all your fitness goals – guaranteed!
Chad
chad@global-fitness.com
http://www.global-fitness.com
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 Fit Tip
Ten Power Steps to Lasting Behavior Change – Part 10
By Dr. Frank B. Smoot, MA, DD www.CoachFrankSmoot.com
Make the New Behavior a New Habit
Once you're convinced that the new behavior is better than the old one, you'll want it to become just as habitual and automatic as the old one was. You can do several things to make this happen.
First, make sure that you're fully enjoying the good feelings your new success has brought. You've done some good work, and you deserve to be rewarded. You also can take another look at the cost/benefit equation and make sure you're crystal clear about whether your life is better now.
You should also try to use your newfound skill every chance you get. Remember, many years of repetition is what made the old behavior so hard to get rid of in the first place. Lots of repetition is also the best way to solidify the new one.
The reason these Ten Steps work so well is because they deal, not with the symptoms of your problems (your behaviors) but with the programming behind them. As you now know if you've ready one of the free e books, a great deal of human behavior is mechanical and automatic, and is the direct result of self-sabotaging beliefs we don't even know we have. So the only way to make the new behavior as automatic as the old one is to repeat it -- often. In practice, these steps simply help you to replace one automatic behavior with a different, more helpful one.
Finally, you shouldn't kid yourself about the commitment needed to make meaningful changes. It can be difficult to do something new and different in the face of long-established habit. But it's either that or continued failure. As the old sales adage tells us, "If you always do what you've always done, you'll always get what you've always gotten."
In this case, you'll get more of the same old problems -- definitely not what you want. Best of luck to you; I hope this 10-part series was helpful.
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 Motivation
Fully prepare yourself, make the best of plans, and take the most effective actions. Then, accept whatever happens, learn from it, and adjust your approach accordingly.
Sometimes things will go exactly as you have planned, and yet many times they will not. So what is your best option when plans go awry?
There is nothing to be gained by becoming bitter, depressed, angry or immobilized by frustration. Instead, realize that you have just made a sizeable investment of your time and resources, and have received from that investment something of real value.
You have learned firsthand a little more about what does and what does not work. You have gained valuable, real world experience, and because of that you are in an excellent place from which to move forward.
Will you squander that valuable experience on feeling sorry for yourself? Or will you pick yourself up, adapt and adjust, and move enthusiastically ahead?
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Testimonial
"I just wanted to give you my weekly progress report as a results of being on your GHF Customized Diet Plan Dietn Plan. I've now lost more than 9 inches for the three weeks I've been on your diet plan! Tim, my husband, is doing great too. He has now lost 7 inches and 4.5 % body fat! It's incredible!
NOTHING has helped me loose this body fat since I had my son in December of '99....The GHF Customized Diet Plan looks and feels like it will finally be the thing (and I will gain lean muscle and improve my energy in the process)...I just can't believe the results I'm achieving already; it's so exciting and I am so appreciative of your wonderful program!"
For more testimonial stories from hundreds of GHF members, please click here.
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Here at the The Fitness Almanac we are happy to say we are huge fans of NBC's Biggest Loser Diet Club . It's inspirational fitness stories along with great advice on proper diet and exercicse are motivation for everyone on the staff. With that said we just want you to know about NBC's Biggest Loser Diet Club. You can get the Biggest Loser Club free newsletter that is full of tips, healthy advice, updates from the show plus the following
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The Biggest Loser Diet & fitness program |
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Online interaction with the Contestants |
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Daily meal plans, based on your lifestyle. |
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Recipes and shopping lists |
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Animated fitness demos |
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Weight tracker |
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Online journal |
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Active message boards |
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Fitness Q&A
Q: Can you help me train for a 10K run? I usually run 29-30 miles a week. On Sundays I run about 8 miles or about and hour and a half long run. They both equal about the same for me. Mondays I take a rest day. Tuesdays I run 4 miles. Wednesdays I run 4 miles, Thursdays I run 4 miles. Fridays I run 4 miles, and Saturdays I run 5 miles. I run at a faster pace on Mon-Fri on the 4 mile days and on Saturday and Sunday I run at a slower pace. I really wasn’t sure what to do for training since I have only been running for about a year now. I have been running the 5k and wanted to try the 10k but wasn’t sure what I needed to do. My last 5k time was 22:10. Right now I do not have any limitations with training and I have no injuries. My goal for the 10k is to finish but I would like to run about 8-9 minute miles. My 5k miles are a bit faster than that but the 10k is longer so I knew that I couldn’t start out my first 10k at that pace. Any help would be greatly appreciated. Thanks Roger! |
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 A: It seems that you have enough stamina to handle a 10K, you just want to get faster.
The "old school" way would have you run long distances to build up endurance and then expect you to run your 8-9 min paces. Here is the "new school" way of training. Run mile intervals at your 8-9 min pace 2 x per week, run a few 2 mile intervals at 16-18 min pace, one long slow day as recovery and maybe some hill runs for strength. Simply, if you want to get faster, you must run faster.
Here is what I recommend for this type of training:
Day 1: 1 mile intervals: 3-8 runs (3-8 miles total running depending on how you feel and where you are in your program. Start off at 3 and add one more every 1-2 weeks if you feel ok). Rest about 2-3 minutes between and focus on running your goal pace.
Day 2: slow recovery day
Day 3: Hills
Day 4: 2 mile intervals at your goal pace (2-4 total: same rules at day 1)
Day 5: Speed day: 1/4 mile repeats at fast speeds (run 1 lap, walk one, etc).
Day 6: slow recovery day
Day 7: rest
Do what you can for pace. At first, if you are a 9:30/mile guy, then that week, try to get down to 9:20, then 9:10 the next week. Each workout, set a goal for time and try to beat it. The recovery days are fun runs with low intensity.
Always listen to your body. If you feel tired, cut back on the volume you do, either in reps or distance. E-mail me with any other questions, any time. Best of luck!
Roger White
GHF’s Sport Specific Training Expert
Note: All GHF members receive unlimited fitness consulting absolutely FREE! To learn more about this membership feature and all 34 of GHF's fitness, medical and nutrition experts, please click here.
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 Success Quote of the Week
“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”
– Colin Powell
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 Healthy Recipe
Tomato Lentil Soup
Serves: 4
Ingredients:
1 clove of garlic, minced
1 medium onion, diced
2 mushrooms, diced
2-4 medium carrots, diced
2 tbsp olive oil
6 cups vegetable stock
6-8 diced fresh tomatoes + 1/4 cup water or 1 28-oz can diced tomatoes with the juice
3 cups cooked or canned lentils
Add pepper to taste
Add cayenne pepper to taste
Directions:
1. In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent.
2. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender.
3. Add pasta and simmer to 10 more minutes before serving.
Nutrition Info:
Calories: 230
Fat: 6 g
Carbohydrates: 35 g
Protein: 10 g
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 Fitness Article
"7 Ways & Reasons To Zap Stress
Before Stress Zaps You!"
By Dr. Frank B. Smoot, MA, DD
GHF's Success Coach
- Part 1 Of 2 Parts -
What does stress have to do with fitness, fat loss, or health in general?
Why would you want to zap stress? Could it really zap you?
If you don't already know the answers to all of these questions, you will in a minute.
Let me start by making it clear that the kind of stress we're talking about here is psychological in nature. We're not talking about the body/physical stress that comes from picking up something that's way too heavy, being slammed with the flu, or getting your foot run over by a truck.
We're talking about the kind of stress that you "feel" in your life -- the kind that most of us are living with every day of our lives. We're talking about the kind of stress that people talk about when they say, "Man, I am totally stressed out!" or "Wow, what a stressful job interview / presentation / performance review that was!"
But what can you do about stress? Isn't life just going to be stressful sometimes -- and really, really stressful other times -- no matter what we do?
The answer to that question may surprise you…in a good way!
1. First, Understand That Stress Is A Self-Inflicted Condition. Yes, believe it or not, any and all stress of the psychological kind is self-created (and thus, self-inflicted).How can this possibly be true? What person in their right mind would create / inflict stress upon themselves?
Ah, there's the catch. Nobody in his "right" mind would inflict stress upon themselves.
But you see, it's a largely (or entirely) unconscious process. It's something we learned to do. Creating stress is, in fact, something we have been programmed to do in certain situations and under certain conditions.
While the specific details of our individual "OK, this is stressful" recipe varies from person to person, the mechanism is always the same. At some point in your life, you developed your own, unique, stress-creation equation, and whenever all the "right" ingredients are present, voila!, you create stress -- automatically, unconsciously, and predictably.
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| FREE FITNESS EBOOK - Compiled in this e-book are the top 10 best Success Quotes, Fit Tips, Motivational Articles, Healthy Recipes and Fitness Articles, 100% FREE! |
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 Learn more? Click here |
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2. Be Aware That There's Good Stress And Bad Stress. As pioneering stress researcher Hans Selye pointed out decades ago, not all stress is negative. He used the term "eu-stress" (as in "euphonia." or "The Eurhythmics.") to describe the healthy stuff.
How can stress be healthy? It's healthy when it inspires you and motivates you to accomplish good things, to reach your goals, or just to get out of bed in the morning. Eu-stress is created when you understanding the difference between where you are and where you want to be, and then have a healthy (not frenetic) desire to get there.
Eu-stress is created when you understand that you don't have to make yourself crazy, beat yourself to death, slay the dragon, keep up with the Joneses, be the first one on your block, or "knock 'em dead" to get what you want in life.
A life with zero stress would be boring and unhealthy. But a life high in negative stress is even more unhealthy. So you need to understand how, when, and why YOU create stress, and become the conscious source of the stress in your life -- and not the unconscious victim of it.
3. Understand That Negative Stress Impairs All Healthy Body Functions. In fact, negative stress can literally kill you. Psychological stress can lead to so much physical stress that some essential body function can shut down entirely -- most often, your heart.
Or if excess stress doesn't kill you outright, it can make you wish you were dead, or make you one of the "living" dead. (Maybe you have already met a few of them? Maybe you are becoming one of them.
High levels of negative stress causes hypertension (elevated blood pressure) due to increased pulse rate, constricted blood vessels, or both. It also causes diminished coping ability resulting from low energy and fatigue, due to the constant drain on you resources.
Negative stress also leads to poor digestion and poor nutrient assimilation, again, a negative consequence of reduced circulatory function. This can lead to constipation and, over time, to colitis, diverticulitis, and some really serious colon problems.
I could go on, but I think you get the point.
[Please stay tuned to this location for Part Two of… "7 Ways & Reasons To Zap Stress Before Stress Zaps You!"
…by Dr. Frank B. Smoot, MA, DD
GHF's Success Coach
www.CoachFrankSmoot.com
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