If you are beginning a new exercise, visualize the muscle groups that will be used for this new move. Imagine the muscle stretching and working. As you exercise, your brain will send these messages to the muscles and they will react accordingly. The secret is to be honest during visualization. Imagine the moves as applied with your abilities and strengths. But that’s not to say you shouldn’t reach for the higher level when it comes to visualization.

The great news is that visualizing a good performance can help you achieve good results. For the brain, this act of visualization is almost the same as if you had actually done this task before. You imagine the exercise and the muscles being used and you imagine yourself doing all of the reps and sets suggested. If you visualize each step before actually executing these moves, your success rate will soar.

Visualization also works for sticking to your diet. Go deep into your imagination and uncover your reasons for changing your diet. Really visualize the transformation that you will make in your health, appearance, strength and happiness. Practice this regularly and dieting should not be a problem. You’ll convince your brain to adapt to the diet and that’s half the battle when it comes to dieting.

The art of visualization, along with daily affirmations are instrumental in my strife for the next level in women’s fitness. I use it regularly and I can say it really does work. I always imagine and visualize each new move and have found it makes it much easier and far more effective.

Carbohydrates, lean protein and plenty of hydration are needed to provide the fuel you need to support your women’s fitness routine. Women’s muscles rely on carbohydrates like those found in breads, cereals, pasta, rice, fruits and vegetables. These foods are like putting gas in your car, they help to give the body the fuel that it needs to get going and keep moving. Protein is needed to build and maintain muscles. Every cell in a woman’s body depends on protein. These cells deliver nutrients and oxygen to working muscles.

Special attention should be paid to what foods that you eat before a workout and how long you should wait after a meal. That’s why I support a 5 to 6 meal a day program rather than the traditional 3 meal a day plan. By eating every 3 hours, you can be sure that you are getting the protein and carbs you need to support your workout.

The best pre-workout meals should be:
1. Low in saturated fat
2. Contain some carbohydrates and protein
3. Low fiber
4. Water, unsweetened tea, low-fat milk or some substitute of these
5. Foods that your body is used to digesting.

Number 5 just means that you shouldn’t try something new just before working out. New foods might cause indigestion or other gastric disorders. A grilled chicken sandwich or a slice of cheese pizza might fit the pre-game meal description, but stay clear of the greasy, spicy or overly sweet foods. The same is true for high fiber foods, while a normally desirable addition to most diets; high fiber foods are not the ideal choice for a pre-workout meal.

The foods that you eat not only before your workout, but also as part of your regular diet, can affect your women’s fitness program. Fitness4Her makes it easy to choose the right time to eat and the right foods to eat too. A diet you can live by, an exercise program that is easy to follow and a journal to show your fitness results; these are the basics of the Fitness4Her program. So whether you want to lose weight, gain weight or just eat the foods that will give you the energy you need, Fitness4Her will help you to make the best choices to Empower Beauty®.

Women’s fitness has no age barriers. Women from 17 to 80 are realizing that diet and exercise are fundamental to a healthy lifestyle. Exercise in particular increases circulation, improves flexibility and builds strength, all necessary for every day tasks and a healthy body. Having an exercise buddy makes it easier and more enjoyable for women of all ages to get the workout that they need.

Older women have trouble staying active throughout life. Between the effects of child-birth, caring for others and years of habits that give way to a sedentary lifestyle, older women may find themselves gaining weight and feeling too tired to be active. That’s when a visit to the doctor is recommended to get medical clearance before beginning an exercise program. Once the clearance is given, grab a loved one and find a program that works for both generations.

One of the easiest ways to get started with a family fitness program is to start taking long walks, daily. Walking is an enjoyable activity that is low stress and suitable for nearly all women of various athletic abilities. Most women say they feel safer and more comfortable when they have a walking partner. It’s a wonderful aerobic exercise for moms and daughters, sister, cousins or friends to participate in, especially if they are just getting started with their fitness program. As your fitness program progresses, try adding weights, alternating walking with jogging, or walk further each week.

It might even be fun to keep track of your fitness efforts. Each of you can keep a fitness journal and compare notes on the results. Even though each person is different in the way that exercise benefits the body, sharing the journal entries can be both encouraging and inspiring to keep each of you motivated to meet your own personal goals.

But sometimes the brain needs to be convinced that this is truly what you want. You’ve heard the old saying, “Old habits die hard.” That’s because once the brain has familiarized itself with a certain behavior it paves a pathway so that it no longer has to think about doing that particular deed. Your brain forms the habit so that the action can be performed with very little brainpower involved. In other words, your brain is a little bit lazy.

So, how do you instruct your brain to think about what you want and keep it from concentrating on things you would rather forget?

Daily prayer and meditation can help redirect your mind. Once your spirit has been lifted, take your commitment one step further. Begin writing down your affirmations and follow those with your goals. Now your brain has something new and positive to dwell on.

Feed your brain with interesting data, lots of positive encouragement and active participation in your weight loss program. The more you stimulate your brain with this information, the more focus you will be able to direct on your diet and weight loss program.

But you might find that you still slip up and resort to old habits. The brain is tough, so you’ve got to step up your game in order to win the battle. A sure-fire way to keep your brain on track is to keep a fitness journal of everything you eat and drink and all the activities that you participate in each day.

You see, by writing down everything you eat and drink, you become accountable for all the foods that you are feeding your body. It’s important that you record everything because this way you will be able to decide which foods you can keep in your diet and what changes you need to make.

Remember, it takes at least thirty days to make or break a habit. Do you have some habits that you would like to leave behind? This can be day one as you re-train your brain to take on healthy habits and begin a new healthy routine.

Climbing to the next level of fitness will certainly provide plenty of physical changes. But it will also bring forth changes in the way you think, too. I’m talking about having more confidence in everything that you do. This new way of thinking will show in the way you handle yourself, the way you walk and talk.

First off, what is your target? What do you hope to achieve? Without this vital information you will never know if you have reached the goal. Successful people choose a target and then take aim. They decide where they want to go, formulate a plan to get there and then stay focused on their goal until they taste success.

Reaching your next level of fitness works the same way. That’s why keeping a fitness journal is so instrumental. Writing your goals out will help to keep you focused for success. Remember to log everything into your journal, even notes about your muscle soreness and any other pain or discomfort you have when exercising.

If you are looking for advanced exercises, check out my Exercise section and notice the Take it to the Next Level or Advance examples. You can add more weights, advance on the ball, or increase repetitions. These moves will build muscles naturally to show off your incredibly sexy feminine curves.

Will you need to spend more time with your workout? Perhaps thirty minutes is not long enough to accomplish all the exercises and cardio activities that you have planned. Be sure to record your start and finish times in your journal. The time of day that you exercise and how you feel afterward will give you a good indication of your energy level at that hour.

As you progress with your fitness routine, reassess your short-term and long-term goals. Reward yourself for a job well done and use your journal to record just how great you feel.

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.

However, prior to starting to exercise before, during or after pregnancy, please check with your physician to make sure you are healthy enough to participate in a women’s fitness program. Once you’ve gotten the okay, make a plan to get started.

Be sure to eat a light meal of proteins and carbs about two hours prior to working out. If you exercise for 30 minutes to an hour, you will want to eat within the 30 to 60 minutes after your workout too. The body can deplete its protein stores within an exercise session and you’ll need to replenish these, especially if you are breastfeeding.

I suggest eating 5 to 6 small healthy meals per day. Space your meals a few hours apart and plan each meal ahead of time, avoid the tendency to eat impulsively as that may not give you the nutrition you need. Be sure to eat a serving of protein at every meal. This is very important for your hair, nails, skin, muscles and every other cell in your body. If you are breastfeeding you may need even more protein or even a protein supplement. Remember that sticking to 6 small meals rather than the traditional 3-per-day means your meals will be spaced adequately to get the most out of your exercise program.

When starting an exercise program or resuming to an old one, you will want to make sure it includes both cardio and strength training exercises. Cardio activities, as you may know will help you to lose weight and increase stamina and endurance. These include walking, jogging, elliptical trainers, treadmills or playing fun sports like tennis, racquetball, volley ball or any other sport that keeps your body moving for at least 30 minutes.

Along with the cardio activities, strength-training exercises tighten and strengthen muscles to give you that smooth, firm, defined look. At least 30 minutes every other day of strength training exercises including lower body and upper body workouts will get you in shape.

If you haven’t time for the gym, don’t worry, exercises like those described above, can be done in the comfort of your own home. All you really need is an exercise mat to get started. Cardio activities, such as walking or jogging are easily performed in your own neighborhood. If you can’t get time alone without the baby in tow, remember that there are some great strollers available both for walking or jogging.

The important thing is to get started doing something if you want to get fit after pregnancy. Don’t starve yourself and do your body a favor by continuing to stay active for a healthy and happy lifestyle.

I suggest 5 sensible meals a day rather than 3 larger meals. This way, no matter what time of day you choose to work out, you will be well-nourished but never over-stuffed. Of course, you should never eat too close to the time you will be working out, because your body needs time to digest the food. Strenuous exercise on a full stomach could cause digestive distress.

Choose foods that provide fuel for the body such as carbs and eat protein to help your body build muscles and supply much needed nutrients to all of your cells. There are many foods to choose from, but I have provided the top five foods that are low in calories and fat in relation to the amount of good stuff like vitamins, minerals, and essential amino acids that they contain.

1. Oatmeal will boost your energy level and help you have a better workout. If you love working out or going for a power walk or jog first thing in the morning, it’s best to stop in your tracks and have a steamy bowl of oatmeal to give you the power you need to get up and get moving and keep going throughout the day.

2. Fruit provides natural sugar that your body can convert to sugar and then use as fuel. The easily digestible properties of fruit allow the nutrients to be absorbed rapidly by the body and help to sustain it throughout your workout. Combined fruit with yogurt for an energy boosting snack that will keep you satisfied throughout just about any physical activity.

3. Peanut Butter is rich in protein and easily digestible. Just two tablespoons can have as many as 9 grams of protein. A good choice of protein especially if you will be working out within the hour.

4. Yogurt contains both protein and calcium so is an exceptionally good food to eat before your women’s fitness workout.

5. Green Tea is full of antioxidants. In addition to drinking water, green tea is effective for helping to rid your body of toxins and will keep you hydrated during your exercise program.

Some women like to eat a small snack about 30 minutes to and hour before working out. If you need to eat that close to your workout time, then choose a very light snack that is easy on the tummy like Greek yogurt or a spoonful or two of peanut butter for protein and a nice ripe banana to provide a healthy carbohydrate to keep you energized without dragging down your workout.

But let’s face it—everyone knows that it’s what is inside the jeans that counts. A well-toned butt looks extra sexy in a nice fitting pair of jeans. Whether perceived by the conscious or sub-conscious mind, a sculpted rear is a symbol of health and vitality.

There is no denying that a small waist and a shapely derriere is attractive under just about any piece of clothing. However, denim jeans have a way of accenting the beauty of a fine set of sculpted buttocks, unlike any other pair of pants.

So what is the secret to a sexy looking jean? It starts with defining the type of legs, butt and stomach you have and then working from there. Although you cannot change the length of your legs or the bone structure of your hips, you can exercise to show off the best parts of your fabulous figure.

A well toned tush is easily attainable with the right exercises and let’s face it, we all need exercise. From aerobic activities that strengthen the heart and burn fat and calories to resistance exercises that sculpt and tone, a women’s fitness program will go a long way to improving the way your jeans fit you.

Some exercises that you can do are the squat, lunge, shoulder bridge and donkey kicks. All of these work the gluteus maximus. To boost the benefits from these exercises, you can step it up to the next level by adding weights to produce better results.

As you progress in your exercise program, you may find your pants beginning to loosen up. Even without changes in the body, you’ve no doubt noticed that all denim stretches as it is worn, which is why it’s best to purchase jeans that are a bit tight in the beginning.

If you are watching your weight and fat intake, it’s best to choose foods that are lower in fat content. The meals below are easy to make and very enjoyable to eat.

Boneless Skinless Chicken Breasts and Veggies
There are so many ways to prepare chicken breasts, but after a workout, keep it light and remember sauces add calories. A great source of protein, this favorite has nearly 35 grams in a four-ounce serving. It’s rich in niacin and Vitamin B, as well as containing some other good stuff like calcium, magnesium, iron and potassium. For your veggies, choose from a variety like bell pepper, carrots, half sweet potato, spinach or tomato.

Tuna with Brown Rice
When I began working out, I was introduced to this bodybuilder’s choice for a post-workout meal. Tuna is an excellent food because it is very high in protein, a whopping 42 grams in a regular sized can. The brown rice adds fiber and carbs, top off with a few veggies for a meal that is high in everything you need to keep building cells.

Steak and Sliced Tomato
The body immediately absorbs steak protein, which is why it’s a good choice for your after-workout meal. Red meat helps to maintain an active metabolism however it is higher in fat, so go with a small portion. Tomatoes will provide fiber and aid in digestion, especially with red meat.

Salmon with Spinach and Sweet Potato Slices
A colorful trio of high quality protein and omega-3’s accompanied by high fiber veggies loaded with vitamins A, B and C and Beta-carotene. For an extra kick of antioxidants garnish the sweet potato slices with slivers of dark chocolate in place of butter. Sprinkle with cinnamon to create a comfort food that is sure to warm the senses.

Protein Shake
Make with low fat or fat free Greek yogurt, your choice of berries, a half of a banana and some low-fat or fat-free milk. It tastes yummy, and makes a refreshing snack or meal after exercise.