Fitness4Her

Women's Fitness

Archives for October 2011

Journal Your Way to A Thinner You

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Are you interested in reducing your waistline, losing some weight and becoming a thinner version of yourself? You might be interested to know that reaching your desired women’s fitness goals is only a pen and journal away. That’s because it has been proven that those women who keep a journal of everything that they eat and drink and all of their activities have a greater chance of success than those who do not.

Journaling offers many advantages to your fitness program. When you record your goals both short- and long-term, you challenge your mind to do something healthy for you. It frees you from the worry and guilt of knowing you need to do something beneficial for your health. Journaling helps us to take control of our lives and puts an end to any nagging thoughts that might be rambling around our heads.
Journaling helps to encourage your mind to take part in your exciting new plans. Your brain needs constant stimulation and keeping a record of your goals, daily activities and achievements will reinforce positive thinking and mental functioning.

Maintaining a diet and fitness journal has been proven to be the number one motivator for helping you succeed with your goals. Writing down everything you eat and drink and all of your activities each day will help you track your progress as you move toward your fitness goals. So, what are your fitness goals and why are you participating in a fitness program?

First of all, focus on how you are going to look when you have reached your ideal desirable size. Visualize your body in that sexy black dress, a new swimsuit or your favorite tight jeans. Allow yourself to feel as if you are wearing those items now. How do you feel now that you have achieved your goal? Get emotionally involved with the result. Your subconscious, meaning your mind, will believe whatever you tell it, real or imagined.

In an area of your journal for goals, record your long-term and short-term goals. Give yourself a time frame for reaching these and then keep track of how close you come. The journal is a great way to monitor your behavior and boost motivation.

Writing is easy and can be done almost anywhere at anytime. I like to take time each morning writing my goals and then my affirmations. Throughout the day I record my meals and workouts and at the end of the day, usually after I have cleaned the kitchen after dinner, I sit down and reflect on my progress.

Find your special place to write in your journal. This is a crucial part to your fitness program and one that is fun to do too. It’s the one area where you can let your creativity soar. If you can believe it, you can achieve it. Happy Journaling.

A Fitness Program That Can Keep You Inspired For Life

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If you are having trouble staying inspired to exercise, maybe the problem is not with you but with your current fitness plan. Women have different needs than men that’s because a woman’s body is different than a man’s. Exercises, diets and supplements that work for men may not perform as well with a woman’s body. She needs a fitness program designed for her.

Fitness4Her is a diet, exercise program, online journal and daily blog that offers the support women need to look and feel their very best. It is the type of fitness program that will keep women inspired for life. Women have certain needs and diets and exercises for women should address these feminine needs. We aren’t interested in looking like smaller female version of men; we want to take our femininity to a whole new level.

Use the inspiration that you feel at this time to make the fitness changes you need for a healthy life. Don’t hesitate or procrastinate when it comes to losing weight and getting in shape. You deserve to be healthy and strong, you deserve to look and feel your very best.

That is why I developed Fitness4Her. A diet, exercise program and online journal that was developed exclusively for the female figure. My website offers members all the necessary tools they need to lose weight, gain weight or just to simply get in shape. But it’s not just for newbies or those just starting to reach their fitness goals.

Fitness4Her supports the seasoned athlete with exercises that challenge them to take their fitness accomplishments to the next level. Every woman, no matter her athletic ability should work toward higher achievements to avoid hitting a plateau. Remember what worked 2 years ago, may not work as your body changes with age. Always be willing to mix up your routine and make the necessary changes to keep you inspired for life.

Best Exercises To Sculpt A Beautiful Butt

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A nicely shaped butt looks great in jeans and tight skirts, and it is the lasting impression you leave behind as you walk away. Women’s butts come in a variety of sizes and shapes, some are meatier than others, some look perky, while others appear tired and flat. The good news is that exercise can help you sculpt a beautiful butt.

Exercises that work your gluteus muscles like squats are excellent for working helping to tone and shape your butt. Squats also strengthen your legs and hips for an excellent lower body workout. Add weights for an enhanced effect, but master the basic exercise first. Remember that form is as equally important when exercising as the amount of weight you lift or the speed at which you complete the exercise.

Lunges are also great for sculpting the butt. Lunges work the muscles in the back of the legs, reducing fat and toning the muscles to give a nice smooth silhouette to your legs and butt. These exercises are easy to do in the comfort of your own home. You only need a small area to work out, but be sure to use a mat for the most comfort and safety when doing resistance exercises such as these.

No matter which part of your body that you are working on, be sure to keep your core engaged throughout the workout. Engaging the core muscles will help to strengthen you back and flatten your tummy for that long, lean look of a dancer’s body. The core muscles are those that are along the front and back side of your body from your pelvic area to just under your breast area. To engage the core, pull your navel in towards your spine as if a magnet is sucking it inward. Hold those muscles and practice engaging your core while you exercise and then during all other activities, as well.

For more exercises to enhance your butt, see my lower body workout exercises, designed to help you build a beautiful butt and keep you in shape for the rest of your life.

Open your mind to the endless opportunities that surround you

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Every morning when I arise, I start my day with affirmations. These positive declarations help to train my brain, much like exercise trains my muscles. And just like a well-toned muscle, this mental exercise trains my brain for success.

Affirmations give my mind a path to follow, these little declarations for success command my brain to plot a course of action.

So how does all of this fit in to a women’s fitness program? Affirmations play a powerful role in helping women reach their fitness goals. The more positive the affirmation—the better the results. However, there is one catch…

You see, affirmations are more than just telling yourself that you are going to do something. In order for them to really work, you must believe in the affirmation. You must believe with your mind and heart that you can and will accomplish this affirmation. But that should not restrict the level of your commitment. In other words don’t just choose something easy to affirm to.

Affirmations should challenge you to a task. They should help you to work towards goals that you seek for yourself. This is important because only your goals will work for you, not the goals someone else seeks for you.

Each day or each week, concentrate on a different area of your life that you would like to improve. If there is a food that you want to abolish from your diet, use your affirmations to rid yourself of the desire for that food. If you need help getting through your exercise routine, choose affirmations that energize and strengthen your spirit.

If you aren’t sure about saying affirmations there are a few sample affirmations below to help you get started.

Diet Affirmations

I eat 5 to 7 servings of vegetables each day.
I always eat a low fat sensible breakfast.
I am losing weight by cutting down on calories.

Exercise Affirmations

I love to exercise.
When I finish exercising I feel strong, confident and on top of the world.
I love the way exercise affects my body.

Successful Dieting, A Conspiracy Of The Mind And Body

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For most of us, there is some sort of awakening that causes us to make a significant change in the way we eat. Whether it is a health issue or that we want to gain or lose weight, we start looking at what we are eating as the possible starting point of our transformation. We are convinced that this time it will be different.

How many times have you started a diet, only to have it fail? Some of us even lose weight for a while but then “fall off the wagon” and retreat to our old ways. It’s hard to break free of former habits and adapt to a new way of thinking. But that’s exactly what it takes to successfully lose weight. It requires a conspiracy of the mind and body. Your old way of doing things must change, you can’t indulge in sugary foods and fat-laden comfort foods if you really want to make a permanent change in your weight.

Now that’s not saying that you can’t have a treat every now and then, but if your past eating ways have included a milk shake every day, you know that type of eating behavior has got to change. You may have to gradually taper back from eating sugary or fatty foods. But by making a decision each and every day to cut back or cut out certain foods, you are positioning yourself for success.

Actively thinking about the choices that you make engages your mind to take ownership of this whole concept of dieting. This is the only way that you can succeed. The way that you think about dieting and exercising, whether you approach it with trepidation or with enthusiasm, can be real factors that determine your success.

Planning your daily or weekly foods will keep the connection between mind and body. Impulse foods can wreck your diet plan in just a few meals. Eating 5 to 6 smaller meals every day will ensure that you are never hungry and will keep you from making choices based on your sugar level or hormone fluctuation.

If you are really serious about your diet, consider keeping a journal of your daily foods and exercise. It has been proven that people who write everything they eat, drink and all of their daily activities in a journal have a greater chance of success than those who do not. It’s a great way to stay accountable to yourself and after all that’s what dieting is all about.