Fitness4Her

Women's Fitness

Archives for June 2010

Are You Suffering From Diet Information Overload?

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Do you ever feel like no matter where you go, no matter what you see, there seem to be constant messages about dieting and losing weight? You may even feel like you are suffering from so much information that your brain just doesn’t want to even think about dieting, the effects of dieting or how to diet wisely.

Sure, there’s a plethora of information available on diet, some good…some bad. But there’s always lots of information out there about subjects that interest a large number of people and dieting happens to be one of those subjects.

It could be, the reason that you notice all of this abounding information pertaining to diet is because you too have a specific interest in dieting. Once the desire to lose weight overcomes you, you begin to search out ways to begin dieting, seek out tips to make it easier to stay focused and pay special attention to success stories of others who have lost weight.

When the diet bug bites, you naturally hunger for all the fortitude you can muster to keep you committed to your goal. That’s where diet information is most helpful. The only problem is that sometimes what you read conflicts with other information that you’ve heard. It’s often hard to know what to believe.

The best way to help you decipher the good info from the bad advice is to use a little common sense. If it sounds too crazy, then it probably is. If something claims instant weight loss, beware. You should focus on healthy eating choices that you can live with for the rest of your life. Dieting is not about a quick fix.

If the diet information is too strict for you to follow, then it may not be the plan for you at this time. Perhaps you need to modify it. Cutting out one thing at a time may work better for you that eliminating a whole list of food at one time. No one know you better than yourself, so you must measure the advice against what you know will work best for you.

Along with dieting, exercise is one of the best ways to help you lose weight. Exercise and regular movement are necessary for a healthy lifestyle and aids in your overall weight loss plan. Aerobic exercise helps to burn calories and strength-training exercises build muscle. Remember: the more muscle you have the more calories you can burn—and that tip is true!

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Remarkable Red Snapper Oriental

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I serve my family fish a couple of times a week, so I’m always searching for healthy and delicious ways to serve it. This variation calls for soy sauce and orange juice which gives the dish a remarkable oriental flavor. Makes 4 servings.

1 lb red snapper
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in fat, cholesterol, sodium and sugar. The only fats this fish contains are omega 3 fatty acids, that actually provide benefits for your heart. If you are concerned about women’s fitness, you need to be concerned about your heart. Choose heart healthy recipes that like this one, are low in fat and salt.

Do you have a favorite seafood recipe you’d like to share?  Do so in the comment space below:

Spinning For A Healthy Body And Mind

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World-class cyclist “Jonny G” created the aerobic activity referred to as Spinning. Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.

Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike. Performed as a class, you pedal while motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout. “You’re going up a long hill now, you can’t see the top yet…” During the class you adjust your pace. Emulating hill climbing and traveling down hill, you are sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This exercise helps you to focus inward and to work on your mind and your body.

Spinning burns a great many calories. Usually about 450 calories are burned in 45 minutes, plus spinning offers an awesome aerobic workout that gets your heart pumping fast. It also tones your quadriceps (front thigh muscles) and outer thigh muscles. Spinning doesn’t involve a lot of coordination making it easier to concentrate on your form than in other types of aerobic classes. Even though you follow the instructions from the spinning teacher, you are in control when it comes to your pace. You can finish a spin class, regardless of your fitness level, simply by adjusting your pace or the tension knob on the bike.

Your confidence will soar as you complete class after class. As I said this exercise works on the mind as well as the body. It’s a great way to keep your workout fun and exciting, you never know what is going to happen in the class, uphill, downhill, fast or slow, it will keep you in shape for all the absolutely wonderful things in life that are out there to enjoy.

How long have you been spinning?  Share your feedback in the comment space below:

Don’t Give Up Before The Harvest Comes

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Let us not be weary in doing good, for at the proper time we will reap a harvest if we do not give up.
GALATIONS 6:9

When we first begin a diet and exercise program we are on fire with enthusiasm and fully believe we will be successful this time. But many times 30 to 60 days into our program, we become weary from doing good…tired of making wise food choices, tired of exercising regularly. We begin to lose faith in ourselves and our hope of success tends to fade away.

No matter what your religious beliefs, the scripture above tells the truth. If we continue a good thing even when we become tired and discouraged and want to give up, in time we will reap the rewards of our hard work. Just as the farmer reaps a harvest for the crop that he sows and tends, so shall we reap the harvest of health.

Staying motivated is one of the most difficult parts of a fitness program. It’s going to take work to keep you focused on your goal. But it doesn’t have to be impossible. In fact keeping your motivation up can be lots of fun.

1. Get some good music to listen to while doing your work out.
2. Find an exercise buddy.
3. Buy a new pair of athletic shoes. Investments, large and small help to make us feel responsible to work out.
4. Get new exercise clothes—the better you look, the more likely you’ll want to go exercise.
5. Start a diet and fitness journal.
6. Start each day with affirmations—the scripture above will work for starters.
7. Take pictures of yourself regularly.
8. Surround yourself with healthy literature. Fitness magazines, health journals and success stories about other’s fitness goals will help keep you focused on your goal.
9. Treat yourself to a massage or manicure for every month you work out, or every week if you can afford it.
10. Join Fitness4Her and for support and friendly advice with updated articles and real life stories.

Fuel your motivational fire with whatever it takes to keep you on track. Try not to be impatient and don’t let feelings of discouragement keep you from success. You have worked hard to get where you are today–don’t give up.

Tell us and our readers about your dieting successes by leaving a comment.

Everything But The Kitchen Sink Pure Protein Soup

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This is a great soup to come home to, especially after a long day at work or play. It’s a protein power punch that will help to energize you and give you the pick-up you need.

1 Tbsp olive oil
1 red onion, chopped
1 lb chicken breast, cut in cubes
Two 14 oz containers of low-sodium chicken broth
10 oz spinach
1 can 15 oz light red kidney beans, drained
1 can 15 oz cannellini beans, drained

Directions
1. Heat medium large pot.
2. Sauté onion with olive oil.
3. Add cut up chicken and cook ten minutes.
4. Stir in broth and bring to boil.
5. Add spinach and let simmer for 2 minutes.
6. Add all beans.
7. Cover and cook for 5 minutes.
8. Cool slightly and serve.

Health Benefits
High in fiber and protein, low in fat, sodium and sugar. The beans are great because they help to satisfy your hunger without adding many calories. Remember beans, beans, good for the heart…if you are interested in women’s fitness, you’ll add them to your grocery cart.

We value your ideas.  Please leave a comment below: