Fitness4Her

Women's Fitness

Archives for October 2012

Your Strategic Plan for Fitness

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Do you have a strategic plan in place to get your body in the best shape ever? As in all business endeavors, you need a strategic plan that will resonate throughout your mind body and spirit for effective implementation.

A vital tool for success, it must be organized and something that you can believe in and adhere to. It should consist of three parts: Where you are today, where you want to be and how you plan to get there.

Determine where you are today in your level of fitness. Whether you are overweight or just taking your fitness to a higher intensity, define your starting point at this juncture. Record your weight and measurements at this level. Write down how you feel both physically and mentally. This will provide inspiration to kick-start your program.

A vital element to your strategic plan, your starting weight and measurements will give you the essential baseline to track your plan’s effectiveness. The degree to which you lose weight or transform your body shape will prove its success or failure.

What level of fitness do you hope to accomplish? Are you looking to lose a few pounds or do you wish to transform your body? Having a targeted goal in mind will make it much easier to work toward your success. I’m sure you have a desired weight or body image in mind. Write this down, even if it sounds like a dream at this point. This process will give your mind something to focus on and it will work hard to find a way to succeed.

Maybe you want to lose 10 pounds, or hoping to flatten your tummy. Whether it’s losing weight, firming up or a little of both, give yourself a goal to strive for.

How do you plan to achieve the fitness level or look that you desire? Making a plan that you can live with will be key to your success. Keep track of everything you do that brings you closer to your goal. Make notes about what worked for you and what didn’t. Be flexible enough to change the way you work toward your goal.

If you find you need to spend more than 30 minutes a day exercising to reach your goal, then be willing to work longer and harder to reach your desired fitness level.

So there you have it, a business-like strategic plan for losing weight and getting in shape. Simply put, you want to record your beginning weight and measurements. Write down your desired weight and measurements; make a plan to reach those goals and work hard to achieve them.

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You Are Who You Think You Are

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As she thinks…so she is.

Are you a winner or a loser? If you think you are defeated, then you are. If you think you are successful, then you are. Now, that’s not saying that you are successful in everything that you do, but you are successful at something, probably lots of things. The point is, your attitude is key to your ability to see yourself as you really are.

I believe we are all winners. Each day that we awake and embrace another day, we are winning the race, we are showing the world that we are champions. We will not let the obstacles in life be our focus. We will use our energy to concentrate on our hopes, dreams and goals.

Give your day a power punch by beginning with positive affirmations. Remind yourself of all that you have to be thankful for. Recite them out loud or write them down and read them back to yourself. Take time for some peaceful meditation, allowing your appreciation for life to fill your spirit with love and gratitude.

Take deep breaths, stretch your arms above your head and lower them back to your sides, slowly and deliberately. Avoid straining, and make sure to relax your face, neck and shoulders. Allow the stress to escape as your mind, body and spirit is filled with positive energy for a healthy balance both physically and mentally.

Dismiss negative thoughts and don’t allow them to rule your actions. Make your self-talk an affirmation of love and appreciation. I guarantee you that if you start each day this way, you will begin to fell less stress and have a better self-image, than punishing yourself with negative words and feelings.

We are interested in your opinion.  Share your thoughts with us and our readers by leaving a comment.

If Leftovers Taste Funny – It May Be The Refrigerator

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If fairly fresh leftovers are beginning to taste or smell funny, it could be your refrigerator that is causing this unappetizing effect. The household refrigerator is a real workhorse, constantly running but many times getting no place. When the refrigerator is holding too many old foods, or has been neglected when it comes to cleanliness, it may be time to clear out everything and give the cold box a complete cleaning.

Most women don’t truly understand the dangers of improper food storage. However, it is a danger to your health and that of your family to store foods at temperatures above 40° and below 210°. That difference in temperature is considered “the danger zone.”

Food kept too long in the refrigerator may appear dried up or contain some sort of biology experiment, but the truth is, these foods contain bacteria, odor-causing bacteria that could actually make you sick. “When in doubt, throw it out,” is the best motto for ensuring you, nor your family, become victims of a food-borne illness.

Food that has harmful bacteria might not smell yet, so don’t just trust your nose to decipher whether or not the entrée is still good. Take out food left in Styrofoam containers should usually be eaten the same day or following day, after that it’s time to toss. But if the food looks or smells strange, don’t even risk tasting it — just throw it away. Mold, especially on soft cheeses can be very harmful and may be saturated throughout although not apparent to the naked eye.

With a few foods — such as hard cheeses, salami, and firm fruits — you can cut the mold away, but be sure to remove a large section around any mold you can see. In general, food with mold should be tossed.

Condiments will stay fresh for two months on the door of the refrigerator. That part of the fridge is designed for storing condiments, because their high acid content makes them more resistant to bacteria than other foods.

Spills should be wiped up as soon as they occur, this will keep the refrigerator cleaner between regular cleanings. As a rule, clean the refrigerator every 3 to 6 months, but keep the shelves, especially solid shelves, wiped down regularly.

Food Is Not Your Problem

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According to Webster’s Dictionary the word diet is derived from the Greek word diaita, meaning way of life. So, to say you’re on a diet is false, for your diet is a way of life. It is the way you live. Changing the way you eat should not be a temporary or faddish fling. Making changes in your diet means making changes for life.

Let your healthy eating become your lifestyle. Fitness4Her is a permanent plan that you can live by without counting calories and depriving yourself. You will learn to eat when you are hungry. Make healthy choices every 3 hours and use portion control. This will become your way of life. Don’t think of yourself having a weight problem or an eating problem. Think of the world of food as a field that you can master. It’s not as difficult as you think. You can do this. Make up your mind first and the body will follow.

Make Healthy eating your lifestyle. Journaling is the best way to start until it becomes so familiar its second nature. I still like to journal daily, along with my positive affirmations. I find it to a source of motivation. No excuses when it’s written on paper. It really holds you accountable. It’s a must for the first 3 months of your new lifestyle.

The Fitness4Her Principles to a Healthy Lifestyle

  1. Eat often, but in small portions.
  2. Don’t skip meals.
  3. Don’t forget to eat lots of fiber with each meal.
  4. Eat your protein, but get from lean sources.
  5. Within reason eat fresh fruits and vegetables with each meal.
  6. Reduce intake of refined carbohydrates. The white stuff
  7. Reduce unhealthy saturated fat. No more fast or fried foods.
  8. Reduce salt
  9. Avoid alcohol
  10. Drink plenty of water.

Remember to always plan ahead to your next meal and try to keep a healthy snack on hand. This way you will be less likely to skip a meal or leave yourself open to calorie laden temptations. Prep your pantry. Diets are much more successful if you have all the things you need at your fingertips.  The better the pantry, the better the result.

 

Affirming Healthy Boundaries

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Do you set healthy boundaries FOR YOURSELF?

Do you realize you have every right to do so. You teach people how to treat you by doing so. It might be time to draw that healthy line in the sand. It’s a sign of self respect and it all starts with you.

Boundary setting is not about getting other people to change. It’s really about deciding what you will and won’t tolerate any longer in your life. Communicating this firmly, consistently and clearly by writing affirmations is a great way to start.

Boundaries are essential to becoming a healthy adult. Setting fair boundaries in all areas of your life can make an enormous impact on the quality of your life. They demonstrate your commitment to self and the respect you have for yourself.

Today’s affirmations: I will work on my self respect and self esteem by setting healthy boundaries for me. I will take one hour of time for me. Affirm what you will do in that hour. I will take a yoga class to feel healthy body, mind and spirit.

It is your  individual right, based on your own needs to set healthy boundaries according to your schedule, subject to change at anytime, with love of course.

It’s time to be true to you and live your life free of  resentments. You actually set the tone for respect in your life. Without healthy boundaries people will step over the line without even realizing it.   Boundaries are good and we all need them at all ages. It’s never to late to start. Remember people will treat you as you allow them. Healthy Boundaries  brings you back into balance.