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"You must begin to think of yourself as becoming the person you want to be."
- David Viscott

Planning for Success

There's a saying “failing to plan is planning to fail”. This could not be more true for your fitness and health program. I find that sitting down and writing out my schedule for the week to come, transforms my week from an unmanageable, frantic schedule to a well-paced, balanced organized routine. If I haven't planned my exercise routine and put it in my daytimer then it doesn't get done. Read on and see if you can use some of these tips to help you better plan for your success.

Enjoy the newsletter!

Cathy Morenzie

Feature Article

Planning for Success

There are many aspects of your life that need to be in order to help you achieve success in your fitness and health program – do any of the following apply to you:

- Pack your gym bag the night before and put it at the door

- Make time for and record your exercise sessions in your daytimer

- Grocery shop and stock up on food so that you won't have to visit the food court on your lunch hour
- Go to bed earlier so that you'll have the energy to make it through your day without coffee, chocolate bars or something to give you a boost
- Get up a bit earlier (providing you go to bed earlier) to prepare breakfast so you will not have to buy a coffee and muffin or donut for breakfast or early morning snack

- Keep a balanced scheduled so that you have the energy and motivation to exercise and eat healthy and resist unwanted food cravings
- Keep extra healthy snacks on hand in your desk or purse so that you are always prepared

As you can see, your exercise program is very much tied in to all of the other aspects of your life -- eating sensibly, sleeping patterns, your social life, your leisure time. When one or more of these areas are disorganized, it can throw your entire routine into chaos.

Here are a few tips to help you stay one step ahead of the game:

- At the beginning of every week take the time to record your workout sessions in your daytimer.

- Record any upcoming meetings or social functions where you might indulge a bit more than usual. Make a plan for compensating for those additional calories -- either by scheduling another workout or eating less throughout the day.

- Take inventory of your refrigerator -- do you have enough food to get you through the week? Will you have enough time after work to prepare dinner or do you need to prepare it in advance. (On Saturdays I often cook a few different meals to get me through most of the week).

- Make a back-up plan in case you are unable to keep your appointment with yourself. Life often seems to get in the way of our best made plans.

- Recruit a friend -- you are likely to have better results if you tell someone of your goal -- better yet, invite them to workout with you!! A workout partner can help keep you motivated and on track.

- Review your goals regularly. We can sometimes lose sight of why we initiated a health and fitness program in the first place. Try posting your goals on your refrigerator!!!!

- Use motivation tools. I have affirmations, quotes and scriptures around my house to help keep me on track and to remind me to never give up.

- Also try journaling your thoughts and feelings -- they will give you great insights into your patterns and hidden beliefs about yourself.

Take some time to plan each week and watch how not only your body changes but how all of the other aspects of your life start to fall in place !

Nutrition Tip of the week

Eat Breakfast to Lose Weight

Mom was right again. Breakfast is the most important meal of the day, especially if you are trying to lose or maintain your weight.
Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.

When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This can lead to snacking on unhealthy mid-morning snacks and eating larger portions at lunch and dinner.

Tired of your boring breakfast cereal? Try a quick, tasty and nutritious choice to get your day off to a good start:

- yoghurt topped with whole-grain granola and fruit
- fruit smoothie made with yoghurt
- cheese and whole grain crackers
- cottage cheese and fruit
- oatmeal topped with raisins
- whole grain bagel with peanut butter
- when in a crunch, last nights left-overs work well too !!

Exercise of the Week

Exercise Description:

One Arm Raise on Ball

Muscles Worked:

Shoulders, Core, Back


1. Start by placing your feet on top of the ball and holding a plank position with your hands on the ground.
2. Once your body is stabilized in this plank position slowly raise one arm off the ground.
3. Bring the arm forward and then return to the ground. 4. Repeat with the other arm.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.

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