Women’s Fitness Quote: Given what we know about the health benefits of physical activity, it should be mandatory to get a doctor’s permission NOT to exercise
Fully dedicated to women’s fitness and health, my Fitness4Her Diet and Exercise program will help you lose weight and get in shape without ever having to count a single calorie. Learn to love food, enjoy exercise and celebrate success when you take the 90 day challenge to Empower Beauty®. – Karen
Are you the kind of person that commits to a diet once a year as your New Year’s Resolution? You lose the weight, and then as soon as you stop dieting, you gain it all back again? If so, then you’re like thousands of other women out there. You are a seesaw dieter.
When you don’t have much time, but still want to serve your family a nutritious and delicious meal, toss this together and relax and enjoy.
Low self-esteem is a problem that affects many women and men, too. Sometimes it is surprising to find that people whom you might have considered confident and self- assured, actually suffer from some self-esteem issues.
“In the search for wealth, we destroy our health.” The Buddha, 600 BC
It’s true, you know. It happens to the best of us. As we grow older, get fixated on achieving wealth or just making ends meet, concerns for our health are “back burnered.”
Oh, so French, yet you can make it right in your own kitchen. This delightful dish makes 6 servings. If you have leftovers, be sure to save them properly so you can enjoy this fine entree for lunch or snack later in the week.
The great thing about marinated veggies, is that you can pack them in a lunch and enjoy fresh veggies any time of day. Serve as a side dish for any meal, or break them out when guests come by for an appetizing snack that’s healthy too.
We all know the health benefits that fitness offers, so what’s holding you back? Could it be that you just don’t have the motivation that it takes to stay commitment to an exercise program?
Many women find themselves going to the grocery store with full intentions of buying healthy foods, only to come home with bags of cookies, potato chips, butter, fats and cheese? It can be difficult to change the way that you shop for your weekly foods to match you healthy diet plans.
This is a great treat anytime you have a crowd over. It’s easy to put together, but looks and tastes like it took hours! Makes 16 half cup servings. Pita chips are low in calories and fat. Much healthier than potato chips, pita chips are every bit as tasty. Pineapples are high in Vitamin C and manganese as well as being beneficial to digestion. Those of you ladies who are serious about your health and fitness will want to include pineapples in your full line up fruits to choose from. Health benefits…
You may have learned this sometime in school but if you didn’t or have forgotten, I’ve put together a quick introduction to the female sexual organs. As you know, as much as I believe in nutrition, exercise and fitness, I believe sex should be enjoyed everyday.
Fruity and fresh tasting, this ambrosia is truly delicious, colorful and fun to eat. Low in fat, sodium and cholesterol. This dish is chock full of Vitamin C and fiber, both necessary to compliment any women’s health and fitness program. Ladies, when you are working out every day, you need to replenish your energy with healthy carbs such as fresh fruits and veggies.
Your exercise program is going well, but, when you stand in front of a full-length mirror and appraise your body what do you think of your back? Are there any areas you need to work on? Maybe it’s those side bulges where your thighs meet your torso or perhaps it’s a post-baby tummy that has lasted too long. For many women, it’s your back that’s not as defined as you would like.
When we’re talking women’s fitness and health, omega-3 faty acids are so important. Omega-3 fatty acids can reduce insulin resistance, and the potential for atherosclerosis and heart attacks. Omega-3 fats are found abundantly in cold water fish like salmon, sardines, tuna, rainbow trout, anchovies, and herring, and in lesser amounts in flax seed oil, some nuts and seeds and beans, like walnuts, pumpkin seeds and soy beans, and in much smaller quantities in dark green leafy vegetables.
High in protein and calcium, and relatively low in fat, considering the cheeses added. Make sure you use low fat or fat free cheese, especially if having a meat serving with this meal. When it comes to women’s fitness choices, we all need a little variety of tastes. This casserole will satisfy your hunger and keep you satisfied until your next meal.
Some women don’t exercise at all because they think that a fitness program means they must spend hours in a gym, when actually as little as thirty minutes of moderate exercise each day is enough to improve or maintain your physical health? Look, with 1440 minutes given to you each day, surely you can spare 30 minutes for a life changing investment. By making the choice to include daily exercise as a part of your life
If you like chicken salad, you’ll love this healthy variation with wild rice. An excellent source of protein, chicken is low in fat and calories. Wild rice is a much healthier choice for your fitness program than white rice and the salad greens and tomatoes add fiber and wonderful antioxidants needed to fight the effects of free radicals.
It happens to the best of us; even fitness women who are seasoned athletes experience an idle period in their workout program where it seems like no effective change is taking place. That’s probably because you’ve reached a plateau in your exercise plan and need to rev things up a bit.
Jillian was a young lady who wanted to lose about 25 pounds. She hired a women’s fitness trainer…
The single most important instrument for nurturing your spirit is a personal journal. The most successful tool for encouraging any women with regard to your weight loss and exercise program is a diet and fitness journal.
Down through history, women and men have kept journals. It’s a good thing that they did. If not for their steadfastness we would not have any reliable records of the past.
Does she work out regularly? Does she cheat on her diet? Is she really keeping all of her notes in that journal that she carries? Only her fitness journal knows for sure. If she’s been keeping it up, it should bare witness to her entire fitness plan and more.
A wonderful way to start any women’s day! My version of French toast is sure to please everyone in the family both youngsters and adults. Keep it healthy with whole wheat bread and sugar free syrup.
The path to a fit and healthy body is not only achievable; it’s much easier than you can imagine. But it requires a secret ingredient that is such a critical component that without it, you will fail time and time again.
This pizza recipe can be enjoyed at any meal—breakfast, lunch or dinner. It’s a great way to start out the day or you can look forward to having it after a hard day’s work. Keeping with our fitness program, choose low-sodium tomato sauce and fat-free cheese to keep your dish heart healthy. You can add other veggies to your pizza, too.
In the previous posts we described my ten exercise principles and talked about each one. Now we will take those principles and apply them to your daily workout.
Based on my ten principles, the 30 Minutes To A New You exercise program will help you transform not only your body but also your entire life! Ladies, by applying these principles, you will actually see the results of how nutrition and exercise work together to help you achieve a healthy body and lifestyle.
What is it about these words that make them an asset to any successful fitness or weight loss program? Can just speaking these words empower you to stay on a diet? Well to begin with, your diet is your way of life. It is the way that you eat. Women choosing a healthy diet shouldn’t be just about losing weight.
Ladies, here is a great way to eat Asian foods without leaving your home. This healthy dish is easy and quick to prepare for any day of the week. Add chicken or shrimp for a complete meal that will compliment your fitness program and is truly delicious.
Much of the way we eat; is out of habit. If we strive to become more mindful of what and how much we are eating, we can cut down significantly on the amount of sugar and fat in our diet. These lifestyle changes are essential to any women’s health and fitness program.
This dish is a real comfort food. The pasta and beans are tasty and will satisfy your hunger. This is a great meal to enjoy with family. Gather everyone at the dinner table and enjoy. Low in fat, sodium, sugar and cholesterol. A great source of protein and fiber, the beans are beneficial to every women’s health. Whole wheat pasta adds fiber and vitamins and the herbs and olive oil contain antioxidants to help protect against the effects of free radicals and toxins.
Sex between two adults involved in a loving, intimate relationship has numerous health benefits, especially in women. Ladies, did you know that indulging in sex three times per week per year burns the same amount of calories as running 75 miles? Do either of these to burn 7,500 calories to be exact.
Ladies, did you know that after January of 2006, the month that Congress made the food manufacturers squirm by forcing them to list trans fats on food labels, the American public got a glimpse at just how bad the processed food was that we were consuming on a daily basis. But what does that actually mean when it comes to our health and fitness?
A quick and easy healthy dish that will please the whole family. Serve with a green salad with lots of tomatoes for the best health benefits. This recipe will be a nice addition to your diet program.
No doubt, women everywhere have heard the old saying, “An apple a day keeps the doctor away.” What was true regarding your health and fitness in 1866, when this phrase was coined is true today. “Eat an apple before going to bed, you’ll keep the doctor from earning his bread.”
You know Ladies, foods that are pretty on the plate attract our appetite and seem to satisfy us quickly. This colorful dish is really beautiful as well as healthy. Serve on white dishes and red napkins for a color coordinating presentation that is sure to please all. Serves 6.
Swimming is a fun fitness activity for women that burns a magnitude of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, and improves cardiovascular fitness.
I found this special poem and was so inspired by it that I wanted to share it with women everywhere. The words touched my heart and lifted my spirit, and I hope that they do the same for you. It is titled “A Strong Woman Versus A Woman Of Strength”
A strong woman works out every day, to keep her body in shape
but a woman of strength looks deep inside to keep her soul in shape
A strong woman isn’t afraid of anything
but a woman of strength shows…
If you are having trouble getting motivated to start exercising, think about joining a team. This may sound far fetched, but just hear me out. Remember when you were a kid, and played on a team whether it was an organized or a pick up game, camaraderie with other players usually brings out the best in our athletic abilities.
A great meatless dish, this meal is satisfying and delicious. If you would rather have meat, you can substitute the beans for chicken. Cooks up quickly and the leftovers can be enjoyed for lunch, later in the week. This dish makes 6 servings.
There’s an old saying, “If you don’t like what’s being said, change the conversation.” The same holds true regarding the chatter that is going on in your head. If your mind is filled with negative self-talk that threatens to rob you of your happiness then you need to change the conversation.
This salad makes a great meal for lunch or dinner. I like to serve it with Ken’s Lite Raspberry Vinaigrette Dressing. Choose any fat-free or low-fat, low calorie dressing that you like. Keep it light though, this salad is tasty all on its own.
Have you been thinking lately of getting back into a fitness routine? Perhaps you’ve wanted to join that new gym around the corner, but you’re just too self-conscious about going in there alone.
For a fast lunch when the girls are over, I like to serve them this heart-healthy sandwich with a tropical flair. Stack it up, decorate with a frilly pick and serve them on some colorful plates. The girls feel like they’re dining at the resort. No need to add mayo to these clubs, the avocado will take care of that.
Much of your happiness and your success in life are controlled by the thoughts you hold in your subconscious mind. You are what you think you are. If you start the day off with a positive attitude chances are your day will end positively.
Turkey burgers are some of my boy’s favorites. I like to serve them with side salad that’s loaded with our favorite veggies. Offer balsamic vinegar or homemade hummus for dipping.
You can still eat healthy and enjoy dining out. Many restaurants offer lighter menu choices. Just watch out for excess fat or sugars by asking for your sauces “on the side.” This way you can be in charge of what you eat.
Has your love life lost its zing? Has it been a long time since you and your partner made love? Have you been searching for a way to bring the romance back into your bedroom? I believe sexual intercourse is something that adults, especially married couples should participate in every day. Many of you reading this, may think I am insane, but sex provides so many health benefits, both physically and mentally, that I think it’s crazy to deny yourself the pleasure.
These thin cutlets are easy to fix and so tender. Serve these up with a salad of chopped tomato and fresh herbs, garlic, basil and a pinch of salt and pepper tossed lightly with balsamic vinegar. Or serve it up with a side of broccoli or whole wheat pasta.
Heart disease affects more than 60 million Americans. It is the leading cause of death in this country. However, there are things you can do to help protect yourself from becoming a victim.
Super food when you have super goals. This is a healthy salad, that is tasty any time of the day. I like the warm spinach leaves combined with the cool taste of the strawberries, the tomatoes, feta and walnuts give this salad a fabulous flavor.
Calories, for so long have been treated like a bad word. We cringe at the numbers of calories in different foods. We make dinner selections based on the calorie count of certain entrees.
If you haven’t made your New Year’s resolution yet, you might consider adding fitness to your list of things that you resolve to do in the coming year. It’s a wonderful way to look better and feel better and the benefits can last a lifetime.
You could live a long healthy life if you started playing tennis at least 3 hours a week, as a matter of fact, you could cut your chance of a premature death in half!
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