Fitness4Her

Women's Fitness

Archives for June 2010

If You Need Inspiration, Start With Some Perspiration

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Need a little inspiration to begin a fitness program? You know what they say about inspiration, it’s 99% perspiration! And that’s never truer than when you are talking about exercising. Seeing the results that exercise provides is usually all the inspiration that’s required to get motivated. Results like a stronger physique and beautiful six-pack abs.

The only way to truly get inspiration from exercising is to get out there and start moving. The endorphins that are released when we exercise are great for keeping the inspiration flowing. But what is your real reason for wanting to get fit? I’ll bet you have some specific reason that you want to change your body.

What will getting fit accomplish for your life? Is it a firm and sexy body that you are after or does it go deeper than that? Are you trying to reverse the signs of aging by staying active? Attempting to prolong the onset of diseases, or are you concerned about your loved ones and want to make sure you are healthy enough to spend time with them.

All of these reasons are ideal for inspiring you to seek a healthier lifestyle. Exercise is a crucial element to living healthy. It strengthens your muscles and circulatory system, helps to burn fat and calories and gives you a better range of movement so you feel better doing just about anything. The big bonus is the way that you look. A beautiful body that you can be proud of because you’ve worked hard to earn the way that you look.

Add some daily affirmations to your bag of inspiration tips, repeating affirmations will strengthen your resolve and encourage you to move forward with your goal. Above all, don’t give up. Read stories about fitness, imagine how great you will look, how good you will feel and how much you’ll be able to do, when you get your body in great physical shape. So get out there and give up that 99% perspiration, the inspiration needed will soon follow.

Inspire us and our readers with your opinion in the comment space below:

Baked Chicken Cutlets

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You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

4 chicken breasts
2 Tbsp olive oil
1/4 cup Italian bread crumbs

Directions
1. Trim off excess fat from chicken breasts.
2. Wash and pat dry.
3. Coat in olive oil
4. Pat cutlets lightly in bread crumbs.
5. Bake in preheated 350 degree oven for 20 to 30 minutes, depending on the size of the cutlets.

Health Benefits
High in protein but low in fat, sodium and sugar. Protein is important for women’s fitness and health. An excellent source of niacin and Vitamin B6, chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism.

We think these baked chicken cutlets are the best!  Tell us what you think by leaving a comment.

Say Yes to Sex!

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There is something very sexy about a woman who cares for her body. It’s true for men, too. Perhaps, it’s because pampered, physically fit bodies represent health and beauty and that’s very sexy, indeed.{+}

Not only are we drawn sexually to bodies that resemble health, our libido increases the healthier and more physically fit we are. Becoming more attuned to your body and its movements actually heightens the senses and the ability to feel more sensations during sexual activity.

If I may be so bold, I believe every woman should have sex every day.

When I tell all my clients this, they look at me like I am crazy! But let me tell you how great they look and feel from taking my advice. Sex and exercise motivate each other. Trust me, sex is the fountain of youth.

You and your partner will become stronger physically and emotionally. I believe that sex is one of God’s greatest gifts.

Listen, I’ve had women tell me that they would rather have a tooth pulled than have sex with their partner. I’ve heard women say that they work too hard, come home and cook and take care of the kids and that should be good enough.

Ladies, this is not a good thing. If working and cooking and taking care of the kids are getting you down, then think about outsourcing some of those tasks. For instance, one night each week, go out for dinner, or pick up something already prepared. Hire a maid to clean your home and trade babysitting favors with a family member, friend or neighbor. My point is this, someone else can handle any one of these tasks – it is not necessary for the health of your marriage that you cook dinner every night!

Sex with your partner is the only thing that you cannot outsource to others, not for a healthy relationship, anyway. So if you are feeling overworked, let your significant other know you’d have more energy to devote to love-making if you just had help with some of your chores.

What is it about your guy that has always made you sigh? Is it his eyes, his hair or the way he smiles? Maybe it’s the way he whispers your name or how he senses your dilemma and says the right thing. Focus on the wonderful things about your mate that brought you together.

When it comes to having sex with your partner, live in the present, don’t allow yourself to drum up old differences and mistakes of the past. Learn to forgive and forget, for the sake of your marriage. Your sexual experience will be much more enjoyable when you allow yourself to truly love yourself and your partner.

Staying physically fit and eating a balanced diet are also ways to show love for yourself. Perhaps that’s why healthy bodies are sexy bodies. Plus, the more satisfied a girl is with the way she looks, the more comfortable she is when she is naked.

A woman of any size can be happy or she can be displeased with her naked body. However, most women, after they begin exercising become more satisfied by the way their body looks in the nude. Belly pooch transformed to six-pack abs and toned muscles taking the place of flabby thighs can make us downright ecstatic.

Exercise not only helps to improve the appearance of the body it also provides increased flexibility, strength and stamina. With a stronger and more flexible body, you’ll have more control over your pleasure. Plus, with increased stamina, you’ll have the energy that might stimulate the desire.

Pilates specific exercises help to strengthen the pelvic muscles for a more enhanced orgasm. Many of my exercises are Pilates specific.

To liven up your exercise routine and possibly your love life, think about adding dancing to your workout. Salsa dancing, belly dancing, swing dancing and even ballroom dancing provide great exercise and can make women feel sexier. Ladies, moving your body to the beat of music has long been a socially acceptable mating ritual.

Costumes are great fun and can be a real turn-on for both men and women. There is something magical that happens when you don a disguise. Inhibitions fall away and we assume a new identity for the moment. Whether it be a wig, a sexy nightie, or a complete French Maid costume, play make believe sometimes for a real thrill.

Sex can be a lot of fun if you let it, plus, it’s a great way to alleviate stress. So why do women deny themselves this pleasure—specifically the ladies who have a regular partner?

Maybe because like exercise, sex is a physical activity that we just can’t find time to get around to doing. Even women who report feeling great during and after sex, procrastinate when it comes to having sex.

Like exercise, sex provides many health benefits. I’ve listed a few, but I’m sure there are more.

• Boosts the immune system as it increases antibodies
• Relieves pain by increasing the release of endorphins
• Increases the sense of smell, orgasms cause the brain to grow neurons in the olfactory bulb
• Improves blood circulation
• Promotes sleep
• Burns calories—up to 200 per session

A healthy sex life will add years of pleasure to your life and that of your partner’s. Take advantage of this beneficial gift that is so easy to give and receive.

Remember practice makes perfect. Indulge yourself anytime you get the chance. Every woman wants to feel close, confident and sexy to her partner.

Sex, today and every day. You’ll love the way you feel.

Was this blog helpful to you?  Tell us why in the comment space below:

ActiveWrap

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The Fitness4Her Health and Fitness Product Review of:

ActiveWrap

I always recommend stretching and warming the muscles before exertion in order to avoid injuries. However, sometimes during exercise, sports or even everyday tasks, muscles can become overstressed and injuries may occur. The discomfort from the injury can get in the way of a successful fitness program. That’s when it helps to have some hot and cold therapy to relieve the pain.

Cold therapy helps with discomfort by reducing swelling from injury. Ice packs or bags of ice can be used but in order to walk around, the ice packs need to be strapped to the body, usually by means of plastic wrap and tape. It’s almost impossible to engage in exercise or in sports level activities when using this means of cold therapy.

Hot therapy encourages blood flow and helps to reduce soreness in muscles and joints. Hot showers or baths, whirlpools or heating pads are some effective types of hot therapy, however none of these allow for activity. That’s why I was interested in trying out the ActiveWrap. Just like the name implies, this wrap protects vulnerable joints and muscles during activity, and there is an ActiveWrap to cover everything from ankles to wrists and many of the muscles in between.

Each wrap includes reusable heat and ice packs that fit easily inside a pocket that is conveniently tucked inside the durable compress wrap. Wide, soft compression straps allow for a tight fit to target the heat or cold directly to the injury.

I tried one on and adjusted the straps so that it fit nice and tight. The hot/cold packs weren’t bulky and slipped easily into position within an inner pocket away from my skin. The packs seemed to rest comfortably on the targeted area without getting in the way of my motion. I didn’t have an injury, so I can’t say if it alleviated any pain. However I know many people who have muscle and joint pain and they might benefit from the ActiveWrap without having to give up on their fitness program.

I can see how wearing an ActiveWrap even after a strenuous workout could be quite beneficial. Using hot or cold therapy after exercise can help to reduce swelling and speed the recovery of over fatigued muscles.

I would recommend the ActiveWrap to anyone interested in a more convenient means of hot/cold therapy, especially those who enjoy staying active.

For more information, please visit them at directly at: ActiveWrap

Positive Affirmations For Fitness

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When you feel your motivation start to suffer from a slump, you might try positive affirmations to get you back on track. Many people find that affirmations are the fuel to get them going each and every day. I believe in these and begin each day by saying my own. Positive self-talk is vital to a healthy mind and body. To get you started, I’ve gathered 35 affirmations geared for fitness. Stand in front of a mirror and repeat any number of these affirmations to your self to give you the charge you need to get going.

  1. I am fit, healthy and attractive.
  2. I love and appreciate my body.
  3. I love to exercise.
  4. I am fit and healthy.
  5. I am strong and can handle anything that challenges me today.
  6. I am fit and active.
  7. I am burning fat when I do aerobic exercises.
  8. I can feel the fat burning when I jog.
  9. I enjoy my workouts.
  10. I will create 30 minutes in my schedule to exercise each day.
  11. I am slender.
  12. I look wonderful.
  13. I am getting stronger every day.
  14. I am flexible because I exercise.
  15. I am excited to exercise.
  16. I like the way exercise makes me feel.
  17. I am energetic.
  18. I am losing two pounds each week.
  19. I am beautiful.
  20. I like to workout.
  21. I am a healthy and fit woman.
  22. I am healthy and sexy.
  23. I choose to work out every day for a beautiful body.
  24. I maintain a healthy weight.
  25. I am stronger because I exercise.
  26. I take good care of myself.
  27. I am healthy and energetic.
  28. I am intelligent and sexy.
  29. I am physically fit.
  30. I have reached my weight loss goals.
  31. I am exercising for an extra 15 minutes today.
  32. I am adding weights to my work out routine.
  33. I am taking my exercise to the next level.
  34. I am happy with the way exercise makes me look and feel.
  35. I am accomplishing great feats every day.

Remember to say these with conviction. You must believe they are true in order for them to work, and I believe they do work. Once you have reinforced yourself with positive affirmations, chart the results of that day in your journal. It only takes a couple of minutes and it may be the most beneficial minutes you spend in your day.

Please share some of your positive affirmations in the comment space below: