Fitness Blog / Archives for December, 2009

Healthy Cooking

Seared Tuna

December 31

Tastes like steak! Seared tuna is one of my favorite foods. Serve with green salad and tomato topped with your choice of low fat, low sodium Asian dressing. Serve on square plates with chop sticks for a fun meal with friends or family.

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How to Stay True to Your Diet

December 30

You started off strong, but lately you’re finding it hard to stick to that new diet or exercise program – so what gives? After that initial excitement and determination wears off, it’s hard for many women to continue exercising regularly, eating healthy, or both because things start to get in the way and excuses pile up, soon that fatty dessert becomes too enticing to resist.

Posted In: Motivation
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Healthy Cooking

Spiced Pork Chops with Baked Sweet Potatoes

December 29

Pork chops tend to have a bad reputation when it comes to meat. But a diet that isn’t varied can become boring quick. If you enjoy pork chops now and then, try this dish with some added spice.

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Journaling

Health Matters: A Journal’s Tale of Wellness

December 28

What stories do you like to tell about your life? Do you give basic accounts of past events or does your life story read like a romance novel? One thing is for certain—when it comes to our health no one wants a twisted mystery or a horror tale.

Posted In: Journaling
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Happy Holidays

Warm Greetings Glad Tidings and Fitness 4Ever

December 24

Warm Greetings, Glad Tidings, and Fitness 4-Ever

This time of year is very dear to me. I enjoy all of the fun festivities and adore sharing the season with my family and friends. It’s a time filled with love, happiness and good cheer. Warm hearts, succulent meats and sweet treats will certainly abound over the next few days.

There is nothing quite like family and seeing everyone healthy and safe is really the only gift that matters. Know too, that you are loved and your health is very important. That is what Fitness4Her is all about.

Posted In: Uncategorized
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Healthy Cooking

Baked Smoked Chili Fries and Grilled Turkey Burgers

December 24

For a fast healthy dinner that’s better than fast food, try this take on delicious chili fries and burgers. Chili fries are great as a snack, or for entertaining. Serve ‘em up with delicious and nutritious turkey burgers that you grill at home. Your kids and their friends are sure to love them.

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Exercise

Explaining the Exercise Principles – Part 4

December 23

Welcome to Part 4 of Explaining the Exercise Principles. This post concludes the explanation of all 10 principles that are the foundation of my 30 Minutes to a New You exercise program.

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Healthy Cooking

Cucumber-Tomato Salad with Basil and Chickpeas

December 22

Talk about delicious! This is a great dish no matter what the weather. Cukes and tomatoes are always cool, but the chickpeas make this dish kind of warm and cozy.

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Positive Thoughts Produce Positive Results

December 21

Developing a positive mindset is one of the most powerful weight loss strategies there is. Using powerful positive thinking techniques, visualizations and positive affirmations, will make it possible to achieve whatever you desire.

Posted In: Affirmations
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 Women’s Fitness

Womens Fitness For A Happy and Healthy Life

December 19

If you are searching for a sensible fitness plan, then look no further than Fitness4Her.com, your online diet and exercise program that’s dedicated to women. A certified personal trainer and fitness consultant, I created Fitness4Her.com as a way to reach out to women who are interested in women’s fitness and healthy living.

Posted In: Women's Fitness
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Snacks4Her

December 18

It’s important to get the right balance of nutrients in your five meals per day. Your mid-morning snack and afternoon snack are just as important as your regular meals.

Posted In: Diet
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Healthy Cooking

Ricky’s Pumpkin Muffins

December 17

A great alternative to sugar-filled cupcakes. Mouth-watering muffins that are sure to please, just ask my son, Ricky–they’re his favorite! Extra bonus: your house will smell like an autumn breeze, while these are cakes are cooking. High in fiber, protein, beta carotene, omega 3 fatty acids. Pumpkin, pumpkin seeds and cinnamon are full of antioxidants. For a healthy heart and a prettier complexion.

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Healthy Cooking

Fried Green Tomatoes

December 15

A low-fat version of the southern staple; fried green tomatoes are one of my favorite foods. Best with homegrown tomatoes that are fresh picked from the garden, you can find nice firm varieties at your local fruit market or grocer’s stand.

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Vitamin D—The Dynamo of Daily Living

December 14

Did you know that Vitamin D can keep you trim, uplift your mood, stifle your sniffles and drastically cut down your risk of cancer. We all know about its ability to build strong bones and teeth, that’s why vitamin D is so important to our health and everyday life.

Posted In: Women's Health
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 Motivation

Healthy Food Recipes To Keep Your Diet On Track.

December 13

Making the decision to lose weight is not an easy one. Sure most of us know when we need to do something about our weight, but when it comes to having to change the way we eat, it’s a different story altogether—especially if we have to deprive ourselves of our favorite foods. Many times, this is the problem with staying true to a diet. Not being able to eat the foods that we enjoy can cause our motivation to drop.

Posted In: Motivation
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Healthy Cooking

Healthy Chicken Recipes

December 12

Chicken is one of my favorite foods to eat. When I was growing up, my mother always insisted on a well balanced diet and enjoyed trying out various healthy chicken recipes.
She was always careful when she cooked chicken, making sure it stayed moist and flavorful. I would quickly finish every bite because it tasted so good.

Posted In: Nutrition
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Fad Diets Are Bad Diets

December 11

Fad diets always exaggerate weight loss results. The truth is losing weight requires work, that is, if you want to keep those extra pounds from coming back.

Posted In: Nutrition
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Healthy Cooking

Richards Strawberry Cheesecake Mousse

December 10

So sweet and berry-delicious, a delectable dish to complement any meal. Makes enough for 10-12 servings, so everyone can enjoy. A great dessert for ladies’ lunches, family gatherings or small parties.

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The Secret to Clobbering Cankles–Build the Muscle and Burn the Fat

December 9

The big buzzword for this season, a person is said to have cankles if their calf merges with their foot, erasing all sign of ankle definition. Millions of Americans suffer from the dreaded cankle.

Posted In: Women's Fitness
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Healthy Cooking

Nectarine No Apple Applesauce

December 8

The nectar of the gods, as one Chinese Emperor hailed the nectarine, it’s fiber rich and full of vitamins. Great as a complement to any meal or enjoy a serving for snack. Adding a small amount of Stevia instead of sugar will sweeten your dish without adding calories.

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10 Motivational Hints to Empower Beauty

December 7

Beginning a fitness program take guts. It also requires inspiration and determination. Many women begin an exercise and diet program full of guts, inspiration and determination; but somewhere between day number two and day number 60, the motivation ceases to exist.

Posted In: Motivation
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Journaling

Journaling Your Way to the Next Level

December 4

Our deepest fear is not of being inadequate. Our deepest fear is that we are more powerful than anything we could imagine.

Posted In: Journaling
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Healthy Cooking

Quick White Bean Dip

December 3

Who says you have to ditch the dips when you’re watching your diet? With this low-fat, high fiber spread, you can double dip for a devilish delight. A great snack but keep it healthy with veggies and whole grain crackers. Remember: portion control is a major factor in weight loss, so don’t over-indulge.

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Women: Get Fit Today!

December 2

Do you want to lose weight? Is there a particular reason why? Women have several reasons for wanting to lose weight and get into better shape. Sometimes it’s because we’ve encountered some health problems and the doctor has advised us to change our diet and begin an exercise program. Other ladies may be seeking a way to get back into exercising after the birth of a baby or some other deterrence from physical activity.

Posted In: Inspiration
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Healthy Cooking

Saucy Sexy Scallops

December 1

In addition to the enormous benefits for the heart and its cancer fighting capabilities, scallops have also been hailed as a mood enhancer. Long known for its ability to reduce inflammation, these anti-inflammatory benefits work to diminish depression as well. So slip into something sexy tonight and enjoy all the sizzle of these saucy sexy sea scallops.

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