Women’s Fitness Quote: Cher once said that “If it came in a bottle, everybody would have a great body” it doesn’t but your worth the effort!!
Fully dedicated to women’s fitness and health, the Fitness4Her™ Diet and Exercise program will help you lose weight and get in shape without ever having to count a single calorie. Learn to live life to it’s fullest, love food, enjoy exercise and celebrate the beauty in you. ~ Karen
A Ficarelli Family Favorite. We try to have this a few times each month, especially in the winter.
Not a quick fix, this meal takes a while to prepare, but the taste is worth the extra time.
1-1/4 cups of favorite dried northern beans
2 quarts water
Olive oil spray
1 tsp …
For an effective women’s fitness program, every girl needs to get plenty of sleep. Rest and relaxation are crucial to overall health and the lack of sleep can actually prevent you from losing weight. If you are drinking too much caffeine throughout the day or especially close to bedtime, your coffee, power drink or soda may be …
Balsamic vinegar is a tasty topping that can help you to lose weight. That’s because vinegar with its acidic properties slows down the body’s ability to absorb sugar. To keep starchy foods from converting to sugar, eat foods like pasta or rice with balsamic vinegar. Not only will this provide belly-busting benefits, it will also make you feel …
What is so great about women’s fitness and why is it so important to stay fit? Not only will maintaining fitness keep your weight down and give you a long, lean body, it also plays a major part in keeping your body healthy and alive. It has been proven time and again that regular exercise, a sensible and nutrient rich diet and an active lifestyle are important factors in keeping your body working to its maximum potential. Simple tasks such as …
Most days I stay busy from sun up to sun down. It’s not that I like to have such a crazy schedule, but there are so many things I want and feel the need to do each day that it’s hard to take it easy. I confess, I do take a restful day usually on Sunday, to enjoy time with family and friends because I believe one day of rest is needed to recharge and refresh. All throughout my busy days however, I find …
When asked what my secret is for staying in shape, my response varies. I could answer that it is my diet or that I exercise 6 days a week or that I truly believe that a fit body is a healthy body. The truth is that journaling is the real secret behind my success.
Journaling is the act of keeping a journal. While there are all sorts of journals, like work journals, travel journals, or personal journals much like diaries, the journaling I am referring to is …
When you are trying to diet and have decided to eat healthy foods, you might find it hard to resist the urge to binge. Binges affect women differently, but more importantly is how we deal with these urges to “pig out” that has the biggest effect on our lives. Binging has many disadvantages especially when it means …
If you are looking for a new workout that delivers results trade out the 45-minute treadmill routine for some high intensity training that takes half the time.
High-intensity interval training, or HIIT, can be defined as a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. It is one of the best ways to stimulate your hormones for a fat burning benefit that …
I believe that affirmations are essential when you want to lose weight and make healthy changes for life. Affirmations super charge the brain and make the connection between body, mind and soul. When you focus on positive thoughts and actions, your brain picks up on these thoughts and sets about a path to make them happen. That’s why it is important to focus on positive thoughts and …
The secret to not only losing weight but staying skinny is to eat. Eating regularly is the basis for all successful diets. As a matter of fact the whole definition of diet is a way of life and nothing speaks of life more than what we eat. A diet that will sustain you for life is one that is centered on food—that’s why you can …
I love to make this ahead of time and serve it after bike riding with the boys, power walking with a friend or a fun game of tennis with a fierce competitor. It’s a great treat to have on hand when the kids get home from school or when my girlfriends stop by for a little get together. Serves …
Do you often feel tired during the day? Have you ever fallen asleep at an inopportune time? It could be that you aren’t getting the proper amount of sleep each night. If you are getting less than 7-8 hours of sleep each day, chances are you are suffering from sleep deprivation.
Not getting enough sleep can be dangerous for your health. Sleep deprivation can …
I’ve always heard that you can’t compare apples to oranges. Now usually that’s just a saying that applies to comparing two matters that are totally different. However, when it comes to nutrition, you might want to combine rather than compare your apples and oranges.
Both type of fruit are healthy choices, both supply much needed vitamins and nutrients and both are …
When you want a successful women’s fitness program, the first thing you must do is plan your workout. It must fit into your lifestyle if it is ever going to work for you. It can’t just happen on its own; you are one who must make it work and the only way to ensure that is to make a plan for your workout.
If you plan to go to the gym or play tennis three times a week, you must …
Now that you have decided to lose weight and get in shape, you may be looking for the motivation to keep you inspired. I am here to help you every step of the way whether you are searching the Fitness4Her website or out shopping the town. If you are interested in losing weight and keeping it off, then it’s time to learn to take charge of your life. Losing weight is …
When you want to super charge your diet, start a fitness journal. Journaling provides a positive avenue to project your goals and also helps you define a path for success. Journaling details your own private journey when you take an idea and turn it into something magnificent. This is what occurs when you decide to lose weight and get fit. First, you become inspired, next, you grasp the …
What or who inspires your intellect and emotions? Different people inspire us throughout our lives. Teachers, preachers, friends and family members as well as celebrities have the power and position to offer inspiration. There are probably many people whom you inspire, too. It could be because of your perseverance in the face of adversity or your dedication and commitment to your goals. Inspiration is a two way street that can …
Want a rear view that gets rave reviews? Tone up your tush with these exercises guaranteed to give you glamorous glutes in just 30 minutes a day.
Each of these exercises is designed to firm your fanny by working the quadriceps, gluteals and hamstring muscles throughout the butt and leg area of your backside. Strengthening these muscles will alleviate stress and strengthen your back and …
When you say your affirmations, do you stand in front of a mirror? Standing in front of a mirror and looking deep into your own eyes, you come face to face with yourself and connect with your subconscious and allow the power of your affirmations to …
If you want to lose weight the healthy way, look for foods that are packed with nutrients, are low in saturated fats and sodium and keep you feeling full longer. To help you get started, I chose 5 super foods that taste great, are nutrient rich and help you maintain satiety so that you stay feeling fuller longer without having to consume additional calories. Blast the fat away when you …
After a long day or a vigorous workout, I love this abundant mix of veggies over pasta. The colors are amazing and will dress up any table. It’s great to have for lunch or dinner.
Health Benefits: Low in fat, low in cholesterol, low in sodium, low in sugar. This dish is full of antioxidants, vitamins and nutrients. High in fiber and easily digestible, this farmer’s feast is …
Women’s health depends on all over fitness and that includes our mental health as well. It takes brainpower to stick to a diet and exercise plan and we rely on the messages from our brain to tell us when we are hungry and when we are satisfied. It is the power of the mind that helps us to reach our goals. It is that quiet nagging from the brain that keeps us focused and committed to a certain task. The brain is so powerful that it can…
Beets, Beans, Berries, Broccoli and Bran, five foods that begin with the letter B and each packs a powerful arsenal of vitamins, nutrients and antioxidants that help to fight cancer. I selected these foods beginning with B to make it easier to remember, there are of course many other foods that also possess cancer-fighting qualities.
To give you an idea of why these foods are so good for you, I’ve outlined the benefits below. If these are not foods that you normally eat, try gradually adding them to your regular diet. This will give your body a…
Renew your commitment to yourself, refresh your workout and revitalize your youth.
It’s the beginning of a brand new year full of exciting opportunities. Time to put away the decorations, throw out the left over food and turn the attention to yourself. Are you as physically fit as you would like to be? With only six short months before official swimsuit season, there’s no better time than now to get serious about your diet and fitness goals.
If your New Year’s resolution is to lose weight, begin by …
Red, green and white are the traditional colors of Christmas, but you won’t have to wait until December to enjoy this sumptuous salad. As vivid as a Christmas tree, this salad brings excitement at every presentation.
Water is essential to good health. It helps to rid the body of toxins while delivering essential nutrients to our cells. It helps us to digest our food and keeps us hydrated.
We all know it’s coming. We can feel it in the air as summer fades and we head straight into fall. Soon the air will be thick with rich holiday smells wafting from the kitchen enticing us to gorge on sweets and goodies that we’ve denied ourselves all year.
Going for long periods of time without eating causes your metabolism to all but shut down to conserve fat and energy. A slower metabolism burns less calories. When you eat three large meals per day, you will tend to eat more at each meal and with a slower metabolism, it will be more difficult to burn off those calories.
When it comes to losing weight, there really is no better way to effectively beat back the bulge than with jogging or running. Nearly 60 percent of all people that start running do so to take off the pounds, but running can also provide even more health benefits than just weight loss.
Have you ever stepped onto the scales and just hated the number that appeared as your weight? Many of us have felt that disappointment. However, for some women, they are so ashamed of their weight that they experience self-loathing or depression.
What does it mean to empower? It is the act of giving power. Therefore, when you empower the beauty in you, you give power to that beauty or in other words allow the beauty to come forth, to authorize its presence, if you will.
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.
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 [...]
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…
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. First, make up your mind that…
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.
You may have heard that protein is needed for a healthy body and should be included in our daily diet. There have been many fad diets that emphasize a high protein diet to lose weight. However, Fitness4Her advocates a balanced diet of foods rich in vitamins and minerals.
This calls for the fancy plates and real napkins. Definitely five star quality. It even sounds exquisite. A lovely dinner for lovers. Don’t overcook the salmon and you won’t be disappointed.
Women are so beautiful and most don’t even realize it. We spend so much time dissatisfied with our own bodies that we neglect to appreciate how gorgeous we truly are. There has always been a fascination with the female body and our femininity has been a source of great pleasure.
Some people admit to me that they would rather do anything than workout. They wonder how I stay motivated. Well the truth is, I enjoy it so much that I can’t imagine what it would be like without it. Sure, I didn’t always exercise so regularly, there was a time when I rarely exercised. I knew if I could tell you some of the things that worked for me, then maybe when you felt the need for a little motivation, these ideas might help you too. So I went back to my archives and dug up some of the tips that helped me catch “fitness fever.”
A great reason to say Ole! This tasty treat is good to eat, and you don’t have to go South of the Border to enjoy this butt-kicking burrito. Serve for lunch or during the week for dinner. It makes a great snack for the kids if you want to cut them into. Serves 4.
Who says you can’t get a great workout and still have fun? For many of us, the hardest part about exercising is just finding the motivation to get started. There’s really not much to look forward to when you run on the treadmill at the gym or lift weights.
Ever notice how good it feels to take a walk after a big meal? Do you ever get the desire to get out and be active after having been cooped up in the house because of a snowstorm or a rainy spell? Have you ever found emotional or mental release by taking a walk or riding a bike to lift your spirits? Why do we have these urges? Because our bodies were engineered to be active. Physical activity is good for the body, mind and soul.
Down here in South Florida, I never tire of shrimp. It’s plentiful and fresh and oh so tasty. The secret to great shrimp, is to cook it carefully, you mustn’t overcook, but it needs to be pink and not gray. This dish is easy to prepare, prepare the rice the night before so it has time to chill, the rest of the dish takes only minutes to fix.
Healthy living begins with what you put into your body; you really are what you eat! I suggest eating five to six small meals a day, rather than the traditional three-meal-a-day plan. Frequent meals served in smaller portions keeps your blood sugar stable and helps to avoid energy highs and lows.
Chicken is such a versatile meat that you can serve it several times in a week without cooking the same thing over and over. This recipe is great for lunch or dinner. After trying a version of this salad at a restaurant, I went home and created my own low fat version.
You are cordially invited to sample some of these delectable meals for your dining pleasure.
Lunch: 1:00pm
Lunch should follow about 2 1/2 to 3 hours after your mid-morning snack.
I watched her as she ran down the court. She was tall and slender with long muscular legs, the perfect shape for the girl’s basketball team. This high school student had no problem hanging onto the ball even with the other team’s most aggressive forward trying to take it away from her.
My Great Grandma Titone ate Escarole everyday and she lived to be 106 years old. It’s a great addition to any Italian dish.
You’ve been dieting and exercising for a few months now but you don’t seem to be losing as much weight as you were in the beginning of your program. It’s hard to stay motivated when you don’t see results.
In order to keep you motivated, we need to first uncover your definition of results. Why did you begin the program? Was your initial reason to begin dieting and exercising to lose weight?
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