Fitness4Her

Women's Fitness

Archives for June 2011

Bluer Than Velvet Pudding

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Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup blueberries, divided
1 tsp vanilla
1 tsp honey
2 tsp walnuts for topping

Directions:

1. Set aside ½ cup of blueberries
2. Blend rest of ingredients in a blender and blend until smooth.
3. Spoon into individual bowls and top with whole blueberries and walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Blueberries are packed with phytonutrient antioxidants and rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Imagine A Thinner You

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Have you ever allowed yourself to imagine what life would be like if you were thinner?

Let’s define what being thinner might mean. Well, for starters it means that you weigh less than you do presently. Now, since this is a total exercise of pure imaginary creation, you can envision whatever shape you like. Try to keep your ideal model of the same height since that aspect will remain the same unless you are a growing child. Other than your height, there is no restriction to the body that you can imagine for yourself.

1. What would your ideal body mean to you in the way of day-to-day life?
2. How might people treat you differently?
3. How might you feel about the new you?
4. Would your love life change?
5. What exactly would make it change?

If you are trying to lose weight through exercise or diet, you most likely have a perception of how your appearance will change. It might help to consider that as your body changes, the way that others perceive you will most likely change too.

People will treat you differently when you lose weight. Some people will notice your efforts right away and be quick to compliment you and offer moral support. Others might feel vulnerable. Strange though it sounds, friends can feel threatened anytime you try to make positive changes in your life. They fear that you will move on and leave them behind. Family members and spouses sometimes experience these same feelings of doubt.

But what would you do if you were thinner? Would you buy the latest fashions? Wear a bikini or short skirt? How about a fitted evening dress or a pair of jeans you had back in school—can you envision your imaginary body wearing any of these things? Don’t stop to think if it is a viable thought—just allow yourself the act of imagination.

How would the new thin you act at home? If you have a husband or partner, how would they react to the new thin you? Now that you have your new imaginary body, how would you act at work? Do you think with your new thin body that you would have more confidence to go in and ask for a raise? You know, slimming down most always makes a positive impression on those you work for, unless of course they begin to feel threatened.

How would you move about if you were thinner? Remember, you can be as thin as you want. Would you run marathons? Would you wear incredibly high heels and strut your stuff? Maybe you would want to take up ballet or ballroom dancing.

What sports could you participate in if you were thinner? Would you take up dance, tennis or golf? Would you go to the gym more often just to show off your body?

There are so many possibilities when we use our imaginations. However, women’s fitness requires much more than imagination. It requires the commitment, dedication and perseverance to make positive lifelong changes in diet and exercise.

Five Motivating Tips To Keep You Fit

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Most of us have experienced the thrill of starting something new. Whether it’s exercise or a new venture, the beginning of a new endeavor can be very stimulating and filled with excitement. But after the first 30 days of exercise, sometimes the interest begins to wane, and then over time, the exhilaration that you once felt turns to boredom. It’s hard to keep your interest in something once you become bored with it.

Staying motivated to exercise is important to a women’s fitness program. It takes an awful lot of brain-power and persuasion to continue exercising regularly. Although a woman can become “hooked” on fitness, her brain requires constant stimulation to keep her from becoming lax in her efforts. The more common an activity is to our bodies, the lazier the brain becomes and the less focus it gives to that activity.

When the brain loses interest, the body becomes lazier too. Before a woman realizes it, she’s just going through the motions without concentrating on the muscles being used. The less focus on the muscle, the less stress applied, which means less muscle building and lower fat burning benefits.

The solution to sustaining a successful exercise plan is to bring back the enthusiasm that you once possessed. All is not lost. You can enjoy your fitness program, like you did before. Although, it might sound impossible, there is a way to recapture the thrill for fitness.

1. Start a fitness journal. If you haven’t already taken this major step in your fitness program, do it now. Keeping an account of what you eat, drink and all of your activities can give you a clear picture of your goals and accomplishments. It’s a great way to challenge yourself and maintain the competitive enthusiasm that you had in the beginning.

2. Add circuit training or plyometrics to your workout routine. These exercises done very quickly following your regular sets can blast fat and help you drop pounds quickly. Add these to your normal workout routine a couple days a week, to see explosive results. Just seeing the difference these exercises will make to your figure is enough to renew your enthusiasm.

3. Hire a personal trainer. If you can afford to invest a few dollars in your fitness program, consider hiring a professional trainer to help renew your interest in fitness. Not only can a trainer give you new exercises to do, they can help you with your form, which is of major importance when it comes to reaping the benefits of each move. Also, having a trainer to report to can be a major motivator to staying true to a fitness program.

4. Take a break from the gym. If you get bored with going to the gym every day. Limit your exercise days to 3 days a week. On the alternate days, choose a fun activity like swimming, skating, jogging, biking or walking. If possible, go outside and enjoy yourself with one of these aerobic activities, but be sure to stay engaged in them for at least 30 minutes.

5. Fortify your fitness program with knowledge. Read and saturate your mind with informative articles and tips on women’s fitness and health. The more you know about how important physical activity is to the body, the harder it is to sit around idly and deny it.

Getting Started In Your Fitness Journal

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If you have just started journaling or keeping a fitness journal, you might be confused about how to begin. Following these suggestions will give you a running record of your progress as your work towards your goal. Everyone has a goal in mind, so paving your way with facts and figures will help you get started.

1. Start with day one of your fitness program and fill in the date.
2. Record your measurements and weight, jotting down your goals and your plans.
3. Write down everything that you eat and drink.
4. Keep track of your portion size.
5. Calculate your calories, if you feel the need.
6. Monitor the protein and carbs in your meals.
7. Notate your fluid intake, the amount of water you drink, specifically.
8. Record your aerobic activity or exercise.
9. Include the intensity and number of reps that you do.
10. At the end of the day read over your entry, this will help to motivate you for tomorrow.

Journaling is fun and it is an essential part to a successful fitness program. Hard work is made easier when there is an effective plan to follow. That’s the principle behind journaling. You make your own plan, but by writing it down and reading it aloud, you set your mind and body in gear for success.

Beginners will find it inspiring and motivational to record their progress, as they usually will see marked improvements in a short period of time. Women who are part of the way to their goal line can easily look over their progress anytime they need a boost in their motivation. Seasoned athletes can use a fitness journal to help them keep their winning edge.

Fitness4Her is a diet, exercise and journaling program that was developed exclusively for women. Journaling is as big a part of this fitness program as the diet and exercise. That’s because it has been proven that people who keep a journal of everything they eat and drink and how much they exercise have a greater chance of losing weight than those people who do not.

My Body Inspires Me To Take Care Of It

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My body is my temple and I believe it’s important that I take care of myself. As I get older it has become more and more important for me to stay healthy and physically fit. I pay close attention to what foods I eat and I stay active throughout the day. Adequate rest and relaxation are also fundamental to my state of mind and body, so I stick to a schedule for bedtime too.

I enjoy five meals instead of the traditional three meals in a typical day. Eating healthy is part of my plan and that includes snacks too. Writing it all down in my fitnessjournal helps to inspire creative twists on ho-hum meals. I make a weekly meal plan and then add all the ingredients that I’ll need to my weekly grocery list. Even though I’ll probably return to the store during the week, this planned method works well to keep me and my family eating wholesome, healthy foods.

To save money, I pay close attention to what fruits and vegetables are in season. When produce can be obtained locally, it is generally less expensive than if it is shipped or flown in from another country. Best of all, local produce will be fresher and that means it usually has a much better taste.

I mention these helpful hints about weekly planning and buying in-season produce to help you save money as often as possible. I hear many times, that women avoid purchasing fresh fruits and veggies because they are so expensive and they have a very short shelf life. If this is a problem for you, try purchasing only the amount of produce that will be eaten in a few days, then return to the store later in the week. Don’t compromise your health; there are ways to eat wholesome foods without breaking the bank.

Those of you concerned about fitness will soon find that a fitness journal can be instrumental to your success. Whether you are looking to gain weight, lose weight or take your workouts to the next level, your journal can be the guiding light to help you reach your goal.

Keeping my body healthy is my inspiration to my diet and exercise program, I mention the fitness journal to you because the act of writing everything down provides the affirmation needed to put this inspiration to work.