Fitness4Her

Women's Fitness

Archives for July 2011

Flatten Your Tummy and Tone Your Tush

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A flat tummy is very sexy and often admired by many but as women age, it often takes some work to achieve that look. It takes a healthy low-fat diet and an active exercise program to produce the results of a firm flat tummy and a toned tushie.

Diet plays a major role in keeping the tummy under control. Protein, the building block of every cell in the body, should be eaten at each meal. Protein sources that are low in saturated fat are the best choices and can be found in vegetables and legumes as well as meat. Foods like beans, avocadoes, and chicken are great examples of low-fat protein. These foods are also easily digested, with less chance of being stored as fat reserves in the body.

Exercise however, is the best way to work your core muscles to attain that sleek, long, flat look for both the tummy and the tush. A plan that includes both cardio and strength training exercises has repeatedly rendered the best results. But in order to get that sculpted muscular look, it’s going to take specific exercises to work that area.

You’ll want to choose exercises like abdominal crunches, sit ups, Pilates 100’s, as well as spinning classes, tennis, and even dancing. All of these exercises concentrate on working the core muscles that strengthen the back and stomach muscles. If you consistently work at these exercises your core muscles will become stronger and muscle memory will improve. After a while you will become mindful of these exercises even during everyday activities like reaching, bending and stretching.

In no time at all, you can flatten your tummy and tone your tush. It takes as little as 30 minutes a day to improve your overall fitness and develop a sexier and more beautiful body. The benefits are both internal and external and can help you feel more vibrant and improve the quality of your liveliness.

Understanding The Power Of Your Thoughts

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If you really want to make goal setting and achievement work for you, consider daily affirmations to set your mind in action. If you have ever used visualization techniques then you already know how much power your mind can have over your actions. Affirmations work the same way, they are powerful words that give precise instructions to your mind.

Once your mind has been instructed of your goal, it will perform as if you have already conquered that goal. However, what you say must be sincere. You must believe that you can achieve it in order to bring it to reality. Thus my motto, believe it to achieve it.

Starting your day off with affirmations tells your brain that you really want this goal and you whole-heartedly believe that it is possible to accomplish it. There should be no signs of doubt that you can indeed make it happen. Repeating the same affirmation each day, readdresses the need, but may lead to boredom and complacency. Each night, choose your daily affirmation and make a decision on how you want to say your affirmations.

Many people find it helpful to say their affirmations in front of a mirror. This way they can look themselves straight in the eye and without hesitation or disbelief repeat their affirmations. Others like to repeat their affirmations during their morning prayer or meditation. Just choose a time that works best for you.

Affirmations can work for nearly any area of your life. I find it extremely helpful for weight loss and taking my fitness program to the next level. Not only is it instrumental in my exercise program, it keeps me on faithful to my diet and keeps me from falling to temptation.

Daily affirmations don’t need to be long winded. Usually a few words or a sentence is perfect for setting the mind in motion and putting your goal on the fast track to success.

How To Maintain A Healthy Weight

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Many women lose weight successfully but then unfortunately gain much of the weight back. Losing and gaining weight is not healthy for anyone, which is why it is important to learn how to maintain a healthy weight.

It starts with understanding a little bit about how your body metabolizes calories into energy. It’s important to consume enough calories so that your body can function properly but you will need to pay attention to how much you are eating versus the amount of calories that you are burning. In other words, if you are very active you may need to consume more than someone who is sedentary. Of course, other factors such as height and bone structure need to be taken into consideration too.

I have found that the best way to control your weight through diet is to eat healthy meals throughout the day. Five to six small meals, rather than the traditional three large meals per day, will keep you from overeating and will supply you with the energy you need to keep going all day.

If you have a problem with feeling stuffed and bloated after a meal, perhaps the reason is because you are eating too much for your metabolism. However, if you take that same meal and divide it in half, you will still satisfy your hunger without overeating. For example, eat only half of a sandwich at lunch and save the other half to eat two hours later for a snack. This not only prevents that overstuffed feeling but keeps you from snacking on fatty or sugary foods when you get hungry in the afternoon.

You see, a couple of hours after a meal, your blood sugar levels will begin to drop. This will trigger your hunger and you will begin to crave something sweet to give you energy. If instead, you have a snack already available, you can eat something healthy and bring your sugar levels up safely without pigging out on high fructose, or sodium soaked fast foods.

The best way to maintain your weight is to choose healthy foods, low in saturated fat, sodium, sugar and cholesterol. Eat some protein at every meal and eat often. But just don’t allow yourself to overeat. If you’ve just got to have some dessert, share it with a friend or your significant other, or take home a piece of pie or cake to snack on later. When those cravings start up a few hours after the meal, you will be ready to conquer them with smart choices and healthier foods.