Fitness4Her

Women's Fitness

Archives for December 2011

Affirmations for Healthy Eating

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Affirmations are the appetizer for the brain when it comes to a successful diet program. We all know the important role that the brain plays in most of the habits that come from overeating or eating the wrong foods. That’s why affirmations work so well in a women’s fitness program. When it comes to staying committed to your body, these daily declarations of victory can bring you closer to your fitness and weight loss goals.

Daily affirmations are great tools for any women’s fitness program. When you want to lose weight or do just about any kind of self-improvement, affirmations set the direction and the pace for the mind to follow. A simple practice that doesn’t cost a penny, daily affirmations have the potential to deliver massive results.

That is if you truly believe in your affirmation. Think about that sentiment before you choose the affirmations that you want to say. It’s not enough to just recite an affirmation, you must believe completely in the power to make it happen. You must be committed to making the declaration a reality.

This week, concentrate on eating healthy. 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.

Affirmations for healthy eating:

• I enjoy eating healthy food.

• I stop eating when I am satisfied.

• I am careful when salting my food.

• I eat protein at every meal.

• I watch my sugar intake.

• I don’t eat fried foods.

• Fried foods taste greasy to me.

• Soft drinks taste too sweet for me.

• I limit my servings of bread, rice and other starches.

If you tend to eat too many and too much of the wrong kinds of foods, start eliminating them from your diet. Use affirmations to help you curb the desire for these temptations.
Healthy eating doesn’t have to be difficult. It’s the cornerstone of a successful women’s fitness program and the key to losing weight while keeping a nice sexy shape.

Find a place where you won’t be interrupted. Some people like to say their affirmations in front of a mirror, while others choose a place of solitude like their bedroom or even their car. It’s best to be somewhere you can give over complete concentration, and that probably shouldn’t be while you are driving.

Karen Reveals Five Secrets To Successful Dieting

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Successful dieting depends on the type of foods that we eat. So much of what we put into our body is just junk food. Very little nutritional value and many times way too high in fat, sugar and salt.

Take inventory of what is in your cupboards and pantry. What foods are you feeding your body? Write down everything that you are presently eating as a regular part of your diet.

1. Begin replacing high calorie foods with ones that are lower in calories. For example, drink fat-free milk instead of whole milk and water with a twist of lemon rather than high calorie, high sugar content, soft drinks. Eat an extra spoonful of vegetables at dinner instead of another slice of meat. Choose sliced fresh fruit for snacks instead of chips. Little changes like these make a big difference in your caloric intake.

2. Serve smaller portions. Resist the urge to fill your plate from rim to rim. Serve up slightly less than what you think you’ll eat. You can always have seconds, if you are still hungry.

3. Never eat from a container or bag. You need to see what you are eating in order to get a sense of how much you’re eating. Seeing food on a plate or in a bowl is much more appetizing and easier for you to realize when you’re full and satisfied.

4. Be sure to check food labels for the serving size and number of calories per serving.

5. Stop eating as soon as you feel full. Don’t take another bit past that full feeling. Remember, your next meal is only a few hours away.
If you enjoy counting calories, a fitness journal is a great place to calculate the number of calories that you eat at each meal. Be sure to include all the condiments, snacks and drinks that you have throughout the day, too. Stay tuned for additional posts about how keeping a journal can be your key to successful weight loss. Fitness4Her, a diet and exercise program developed exclusively for women shares all the secrets of losing weight, gaining weight and looking your very best.

Visualization, The Key To Women’s Fitness

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When top athletes enter the ring, many of them have practiced a widely respected mind game known as visualization. Either, due to the fact that they have been there before or because they have totally imagined the scenario and practiced their reactions, the act of visualization allows these athletes to perform under pressure with spectacular results. The same is true for women’s fitness, when you practice the art of visualization you can accelerate your workout to a whole new level.

If you are beginning a new exercise, visualize the muscle groups that will be used for this new move. Imagine the muscle stretching and working. As you exercise, your brain will send these messages to the muscles and they will react accordingly. The secret is to be honest during visualization. Imagine the moves as applied with your abilities and strengths. But that’s not to say you shouldn’t reach for the higher level when it comes to visualization.

The great news is that visualizing a good performance can help you achieve good results. For the brain, this act of visualization is almost the same as if you had actually done this task before. You imagine the exercise and the muscles being used and you imagine yourself doing all of the reps and sets suggested. If you visualize each step before actually executing these moves, your success rate will soar.

Visualization also works for sticking to your diet. Go deep into your imagination and uncover your reasons for changing your diet. Really visualize the transformation that you will make in your health, appearance, strength and happiness. Practice this regularly and dieting should not be a problem. You’ll convince your brain to adapt to the diet and that’s half the battle when it comes to dieting.

The art of visualization, along with daily affirmations are instrumental in my strife for the next level in women’s fitness. I use it regularly and I can say it really does work. I always imagine and visualize each new move and have found it makes it much easier and far more effective.

Shrimp and Fennel in Garlic Sauce

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I had this entrée at one of my favorite restaurants and found it so satisfying although they gave me way more food than I could eat at one sitting. I experimented with it at home and came up with this version.

1 lb large shrimp (cleaned)
2 Tbsp fresh lime juice
4 tsp garlic and olive oil
Pinch of salt & pepper
4 cups fennel seed
4 tsp grated cheese

Directions:

1. Heat oil in skillet.
2. Add fennel, garlic, salt and pepper, heat 5 minutes.
3. Toss in shrimp and cook 3 to 6 minutes.
4. Add lime.
5. Can serve over a small serving of pasta with cheese on top if desired.

Health Benefits:
Crunchy and slightly sweet, fennel is high in Vitamin C and dietary fiber, as well as containing healthy doses of magnesium and iron. Shrimp is an excellent source of protein and is low in saturated fat, low in sugar and low in calories. Lime juice adds flavor while helping aid in digestion. Ladies need calcium, so go on and add that grated cheese not only for taste but also for the healthy benefits, too.

The Madness Behind The Women’s Fitness Craze

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Certain times of the year we seem motivated to begin a fitness program. After the holidays is one time, but the other time of the year is in the late spring. As we shed our winter clothing, it becomes obvious that we also need to shed some pounds too. January and May are some of the busiest months for gym memberships, but women’s fitness should be an all year ‘round event, not a twice a year craze.

After the first of the year, women like to start the New Year off by promising to get in shape. The overindulgence of the holidays usually has us feeling like we need to pay special attention to our ever-increasing waistline. Although some women may not have the tendency to gain weight during this time, they may have taken a short break from fitness just to get through the holidays. The move from one calendar year to another is a great motivator to the mind to make healthy lifestyle changes.

However, many New Year’s resolutions end before they even begin. We find ourselves inundated with responsibilities and habits that haven’t changed from the year before and whatever was keeping us from meeting our fitness goals from the previous year are still with us the following year. It takes more than a calendar to keep us motivated to stick to our fitness goals.

There’s certainly a type of madness behind the fitness craze. Sometimes the madness works to our advantage, but many times it fails us because it is not plausible in our everyday lives. Choosing a fitness plan that you can live by is one of the best ways to ensure you stick to your plan and are able to meet your goals.

Fitness4Her offers a diet that you can live by, an exercise program that is easy to follow and a journal to show you the results. This trilogy of fitness is a fantastic way to help you lose weight and get in shape. Along with the diet, exercise and journal, Fitness4Her offers support with helpful tips, blogs and interesting articles that share the fitness craze to motivate all women to make intelligent changes for a healthier and happier lifestyle.