Fitness4Her

Women's Fitness

Archives for November 2010

Italian Black Beans and Rice with Mango

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This is a delicious meal that can satisfy your hunger at a very low cost. I like to make this meal a couple of times each month. I combine everything into the skillet, so the cleanup doesn’t take me long at all. From start to finish this recipe is a great way to serve nutritious food without spending hours in the kitchen.

1 large red sweet pepper (chopped )
1 medium onion (chopped )
1 package of Italian sausage (Jenny O Italian Turkey)
4 cloves minced garlic
1 15 oz. low sodium black beans drained and rinsed
3/4 cup hot cooked rice
1 medium mango (fresh optional)

Directions:

In large skillet cook sweet pepper, onion, garlic, sausage over medium-high heat for 5to 8 min, until sausage is brown, add beans, water, oregano and red sweet pepper.
Bring to boil, reduce heat cover and simmer 10 to 15 min.
To serve, spoon bean mixture over rice.
Top with fresh mango.

Health Benefits:
Low in saturated fat and high in fiber, potassium, antioxidants and vitamins. Choose turkey sausage to keep this meal low fat and you’ll love the taste. A heart healthy choice, black beans are delicious and nutritious. The rice provides the comfort food that keeps you coming back for more.

Learn The Five Big Secrets Of Motivation

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1. Don’t be a victim of your own past or proposed destiny. Don’t just assume that bad things always happen to you. When people get fixated on all of their problems, they neglect to notice all of the wonderful things that they have to be thankful for. You do have the power to change your life. That is the wonderful thing about circumstances that occur, although you rarely have a choice on what challenges come your way, you can make a difference in how they affect your life.

2. Stop condemning yourself and use all of that energy to solve problems. Finding solutions helps to set us free from our current condition. When we are unable to change a condition it can lead to desperation. If there is a problem to which there is not a viable solution at the time, move on to something that you can change. If you are feeling self-conscious about your weight before a big event and know logically you can’t magically transform into a slim svelte figure, focus on what you can change. Try a new hairstyle, a pretty dress, some knock out sexy shoes, or a fabulous bag. Sparkling jewelry is always a hit and can make you feel wonderful.

3. Choose your priorities and stick with them. Don’t let others dictate your life to you. If you don’t like the way your life is heading, then step up to the plate and make a stand. Abolish an unhealthy lifestyle, whether it’s your diet, your exercise, your financial, emotional or spiritual situation, make the changes necessary to ensure your life is healthy and happy.

4. Change anything about yourself, by changing the thoughts that go on in your mind. I’m not talking about just walking around in a cloud, believing you’ll lose weight while still sitting on the couch eating cookies and chips. I’m talking about making up your mind to make permanent, lifelong changes in your physical and mental condition. It won’t come without some hard work on your part, but you are capable of making major changes in your own life. When you take control, you free yourself from the bondage of uncertainty and hopelessness.

5. Begin saying affirmations aloud to yourself and change the negative self-talk that may have been going on for ages. Many people grow up in an environment of negativity. Sometimes this can be very hard to overcome, but it is possible to undo these messages of self-defeat. For 30 days straight, repeat these affirmations each morning. Below are a few samples depending on your circumstance.

• If you are dissatisfied with your job: I love my job because I have a paycheck that I can count on.

• When you harbor anger against your husband: I love my husband because he is always on my side.

• When you feel stressed about your children: My children are precious to me and I love them with all of my heart.

• When you feel as though all you have are problems: I am thankful for my ability to think things through and for all of the people who support me in my decisions.

• When you are dissatisfied with your body: I am thankful that I have my health both physically and mentally.

Exercise and Your Fitness Journal

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Exercise is an important part of any fitness routine, but is all exercise effective for reaching your fitness goals? Interestingly, the answer is no. Some exercises help build muscles, like weightlifting, while others are more effective at fat burning, such as jogging. So which form of exercise is best for you?
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The first thing you must consider is what your goal is. Do you want to slim down or tone muscles? Are you wanting to improve your flexibility or your stamina? Perhaps your goal encompasses some of each; in that case, how do you know what the perfect routine is for you? The best answer for all of these questions is to use your fitness journal.

When beginning your fitness routine, it’s generally best to consult an expert. This expert can be someone who works at a gym or even just someone you know who has had success in their fitness efforts. Take your fitness journal to them and ask what will help you reach your goals. Be thorough when writing their advice in your fitness journal, and remember to get as many different options as possible. Some of the exercises may seem out of your skill range, but you never know how far you’ll progress and it’s always nice to have choices.

Fitness4Her combines aerobic exercise and strength training by alternating every other day for six days out of the week. My 30 Minutes To A New You Exercise Program will help you to reach your fitness goals in as little as 30 minutes each day.

Check out my workout routines in the Member’s Exercise section for moves that build and tighten your muscles and increase your overall strength. I explain what areas of the body each exercise targets and give you advancements to increase the intensity for optimum results.

But let’s get back to the fitness journal, which I believe to be just as important as diet and exercise to help you lose weight and get in shape. Simply acting as a holding place for your list of exercises is not all your fitness journal can do for you. Beyond this your journal can help you isolate the exercises that are best for you.

For example, you can comment on each workout in detail. Write down how they make you feel. Some might make you feel more tired while others make you feel rejuvenated. Perhaps there is a particular combination that you find to be stress relieving, while a different set helps pump you up. There’s also the time factor to consider; some workouts will be longer than others, and mapping out an average time required in your fitness journal can help you better plan your routine.

Now back to the routines that I am sharing with you in the Members Section, I have formulated each routine so that you can complete it in 30 minutes. Now if you take longer, that is just fine. Many of the Pilates movements are best executed slowly with accuracy in mind. Do as many as you are able and focus on your form.

Perhaps the best thing you can do with your fitness journal is use it as a weekly planner. Once you are familiar with your exercises you can start designing your own workout routine. Day-by-day works very well, and having such specific daily expectations can help you maintain your fitness schedule. It’s much easier to say, “I’m going to skip the gym today,” then saying, “I’m going to skip my routine today.”

The nicest thing about routines is they’re just that: a routine. Once you’ve got one going it’s much easier to keep it going, so remember to be consistent and continue to write your thoughts in your fitness journal. By closely monitoring how you feel about your exercise schedule you can avoid problems, like boredom from repetitive workouts, before they begin.

Your fitness journal will help to challenge you to do more and to achieve higher results. It not only keeps you accountable, it helps you to realize that you can do better. It encourages you to expand your fitness goals and to strive harder to accomplish them.

Be sure to record each day, all that you eat, drink and exercise. Keep track of important nutrients required for a healthy diet, and cut back on or avoid entirely foods with empty calories. Make notes of the way that you feel, and how well your willpower is working. Monitor your motivation too, because it’s important for helping you stay energized and get going.

Fitness journals are a great way to prove how far you have come on your journey to physical fitness. Many times we jump into a weight loss program without taking the time to record our starting point. A fitness journal keeps everything organized for you so you can tell where you are going and where you began.

I take my fitness journal with me to the gym and keep it close by at home so I can grab it at anytime to jot down a note, read an old one, or make a new goal. I faithfully record all of my meals, even after all of these years. I find it such a source of inspiration as I read over my goals and achievements. It’s the little things like this that keep me going.

Fitness is forever. You can help your body fight off the deteriorating effects of age by exercising regularly and eating a healthy diet. Strength training exercises have even been found to prolong the onset of Osteoporosis.

The journal is the silent partner that will give you the courage to keep going. With it’s recorded evidence of your success, how could you not embrace this helpful tool when your mission is to lose weight, get in shape and improve your overall health?

Exercise and the Fitness Journal go hand in hand, complemented by a diet that’s sure to help you attain the body that you desire.

We are interested in your opinion.  Share your thoughts with us and our readers!

Dantes Strawberry Delight

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A healthy way to cool off when it’s hot and steamy outside. My youngest son loves this dessert for a snack or after a great meal. It’s easy to make and doesn’t require many ingredients. Fairly inexpensive to make too.

One 8oz carton light (fat-free) sour cream
2 Tbs. stevia
2 Tbs. lime peel
1 Tbs. lime juice
3 cups fresh strawberries cut up

Directions:

For dipping in a small bowl stir together sour cream, stevia, lime peel, and juice.
Clean strawberries, place on pretty plate with dipping sauce.

Health Benefits:
Strawberries are rich in Beta Carotene and antioxidants that fight cancer-friendly free radicals. A great way to boost your immune system. Strawberries aid in digestion, are full of Vitamin C and are considered one of the prettiest fruits around.

Find Inspiration In Every Day Miracles

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When you are looking for inspiration, sometimes you need only look around you. Women, in particular, can find the inspiration to exercise by looking at their children and realizing how important their life is. As mothers, we have a responsibility to protect our own health so that we can care for our children.

Another source of inspiration to exercise comes from relatives. If obesity runs in your family, you can protect yourself by maintaining a regular exercise program at least 30 minutes a day for 6 days a week. Just this small amount of time spent working your body, can keep you from falling prey to hereditary weight gain or the common mid-life spread.

Exercise is not only important for maintaining weight. It helps to build muscles and strengthens our heart. When your children or husband want to play sports or do a physical activity, you will need the energy and endurance that regular exercise can provide.

That’s why I say that you can find inspiration in every day miracles. Just look at your family to inspire you to get healthy. Your children will be so happy when you feel fit and healthy and ready to participate in playing games with them. You don’t want to find yourself panting and exhausted after a short bike ride or run around the bases.

When your husband suggests a game of tennis or a marathon run, you can be prepared ahead of time, by daily exercise. Even if you aren’t up for strenuous competition, regular exercise can give you the energy you need to have fun.

You’ll find that as your fitness level improves, there are many activities that you can enjoy. Even vacations become more pleasurable because you are ready to accept new challenges and opportunities as you become more fit.

If you are ready to join in the fun and find out how you can achieve fitness in as little as 30 minutes a day, become a member of Fitness4Her. It’s free to join and there is no obligation but plenty of benefits such as:

• Monthly Contests
• Step-by-Step Exercise Routines
• Healthy Recipes
• Fitness4Her Tools
• Online Journal
• Fitness Blog