Fitness4Her

Women's Fitness

Archives for March 2012

Affirmations That Will Get You Geared For Fitness

By

Daily affirmations are a wonderful way to start the day and get you geared for fitness. Before leaving your home or beginning your regular schedule, take some time out to repeat your daily affirmations. This helps to set your mind on course before it gets bombarded with hundreds of other commands, complaints and other responsibilities common in everyday life.

Affirmations are a gift that you give to your psyche to boost its power and bring your dreams to reality. Instead of internalizing your goals, write them down on paper and repeat them to yourself. Then turn the goal into affirmations to command your mind to take action. You may be surprised at how well this works, especially if your goal is to get physically fit.

Women’s fitness is my goal for life. I believe a healthy body is the foundation for everything I want to do in life. I feel great and I want to look great too. Plus a physically fit body is much more able to take care of the many jobs that I tackle each day. Fitness ensures me that my body will be strong enough to not only withstand but also welcome the challenges that I face each day.

Below are some of the affirmations that I have used in the past and that I have shared with many of the women I have trained.

 

  1. I will eat healthy today.

 

  1. I am losing weight.

 

  1. My clothes fit better because I am losing pounds and inches.

 

  1. I feel stronger because I exercise.

 

  1. Exercise makes me feel exhilarated.

 

  1. I crave fruits and vegetables.

 

  1. My body is improving every day.

 

  1. I love my body.

 

  1. I am full of energy.

 

  1. I am beautiful today.

 

Choose any or all of the 10 affirmations above. You can not go wrong with affirmations, but in order for them to work, you must believe in what you say. Believe it to achieve it. Fitness4Her will help you every step of the way.

Ten Top Tips To Motivate Your Workout

By

Sometimes, no matter how dedicated we are, we begin to lose our motivation for exercise. Before you talk yourself into foregoing your workout routine, read these helpful hints to get you back on the Exercise Express.

1. Write down all of the benefits of exercising. You know, like a healthy heart, stronger lungs, and increased flexibility.

2. With pen in hand, jot down all of the reasons you want the benefits of exercise in your own personal life. To turn heads when you walk into a room, to have more energy to play with your children, to participate in a marathon, or to feel comfortable in a swimsuit, write down as many things as you can think of. This is an incredibly motivating task.

3. Keep a daily journal. You would be surprised at how much inspirational motivation you can reap from maintaining a journal. It’s very uplifting to read your journal and see how far you’ve come. Use it everyday to set your goals and encourage yourself for success.

4. Exercise first thing in the morning. If you go out for a 30-minute walk in the morning, then you have the rest of the day for your other responsibilities. You will feel a certain amount of confidence throughout your day for having already exercised. Any additional activities or exercises you do later in the day will be an added bonus to your fitness program.

5. Reward yourself. It might be time for a little shopping spree. A new blouse or a new pair of jeans is a great way to keep you motivated. Don’t give in and buy a bigger size, though.

6. Find a friend to exercise with. It might be time to enlist a like-minded person to help you stay motivated. Between co-workers, neighbors, family or friends—there is sure to be somebody you know who would enjoy your company and make exercise less mundane and boring.

7. Listen to music while you exercise. If you already have a portable player of some sort, you might get more motivated with some new tunes. Choose music that makes you want to move!

8. Get new shoes. If hurting feet are making you sore—you may need a new pair of shoes. Feet and leg strains can put a damper on our workouts, causing us to shy away from exercising. Plus new shoes can put a spring in your step, helping to make exercise more enjoyable.

9. Train for a local 5k or even 3k run/walk in your community. Sign up for it and then commit yourself to training. You won’t want to be the last one in on race day, so keep a winner’s spirit in mind to keep you on track.

10. Start each day with an affirmation. Yesterday is gone, but today I will start anew. I have proved myself successful in the past. I can do great things today.

Share your workout motivation ideas with us and our readers by leaving a comment.

Chicken Whole Wheat Pasta Salad with Sun Dried Tomato Dressing

By

The kids love this pasta dish. It is easy and quick to make so you are in and out of the kitchen in no time. It tastes so good, folks will think you’ve been slaving under the fire all day to prepare this perfectly pleasant pasta treat.

4 cups cooled whole wheat pasta
3 cups chicken breast, cut-up
1/4 chopped sweet onion
2 cups snap peas
1/4 cup light mayonaise
1/4 fat-free sour cream
1 to 2 tsp fat-free half & half
2 to 3 Tbsp of chopped sun-dried tomatoes
Black pepper to taste

Directions:

1. Add pasta, chicken, onions and peas to bowl and toss to mix.
2. Add light mayo, sour cream, half & half, sun-dried tomatoes and blend well with a fork.
3. Drizzle over pasta mixture and toss to blend.
4. Pepper to taste.

Health Benefits:
Chicken is a low fat and delicious meat that satisfies the appetite; it’s low in calories and a great source of protein. Whole wheat pasta is a healthy way to enjoy the benefits of whole wheat in the comfort food of a good tasting pasta. Snap peas and onions are good sources of fiber, vitamins and nutrients and really add a nice dimension to this dish.

Eating Healthy With Whole Grains

By

Do you want a quick and tasty way to reduce your waistline? Add whole grains to your diet to lower your weight and benefit your heart as well. Three servings a day is recommended to lessen the risk of diabetes and heart disease and people who eat whole grains regularly, tend to have a smaller waist by at least an inch.

Easy and quick to cook, I’ll tell you about four fabulous finds that you can prepare in fifteen minutes or less.

1. Quinoa: Pronounced keen-wa, this grain comes from the Andes Mountains of South America. In ancient times, it was one of the three staple foods of the Incas, along with corn and potatoes. It’s light and easy on the stomach and unlike some grains, it doesn’t get all sticky. Gluten-free and rich in protein, quinoa cooks up in about twelve minutes. It’s great with salads, desserts, vegetables or seafood. Terrific as a snack or appetizer too. Try tossing cooked quinoa with black beans, salsa and chopped avocados for a tasty treat.

2. Bulgur: Considered to be man’s first processed food, bulgur is made from soaked wheat that is baked dry by the sun or oven then cracked. This pre-cooking process is how it differs from cracked wheat and makes it as easy to cook as converted rice. Boasting a whopping ten grams of fiber in about a quarter-cup, you can do your body-good, by adding this economical grain to your diet. Serve it in place of rice or couscous for a more nutritional accompaniment to your main dish or try eating a helping with some sliced apples or dates. Totally versatile, high-in-fiber and low-in-calories, a delicious dish with a belly busting punch.

3. Whole-wheat Couscous: Made from semolina durum wheat flour, it has a rich nutty flavor and makes a scrumptious side dish to any meal. Originating from North Africa, this tiny pearl-shaped pasta is rich in selenium, magnesium and fiber. Prepare it in five minutes for a last minute complement to a fine meal.

4. Teff: An ancient, gluten-free cereal grain, native to Northeastern Africa. About the size of a poppy seed, teff comes in a variety of colors ranging from white to dark brown, and sometimes can even be found in red. A quarter-cup of this cooked grain will provide over 20 percent of your daily requirements or iron, magnesium and copper. Simmer with low fat milk for a wonderful tasting hot cereal or make pancakes from the flour, they’ll be naturally sweet and shouldn’t require a lot of syrup or honey.

For recipes on these wholesome whole grain goodies, check out our “Members Only” section, where you can get your recipe-of-the-week. Not a member? Go to the Home page and sign up now.

We value your opinion.  Share a comment below:

Nutty Fruity Tooty Salad

By

This is a great twist on an old favorite, chicken salad. The fruit and pecans are a sweet and nutty way to make this a fun dish to serve most anytime. Prepare it early and put it in the refrigerator, it will keep for a few days and makes a great go-to meal when you don’t have time to cook.

3 cups chicken breast, cut-up
1/2 cup diced celery
1/3 cup green onions, cut-up
1 large apple, diced
1/3 cup cranberries
1 cup grapes, cut-up
1/2 cup pecans
Pepper to taste
1/2 tsp curry powder
4 to 5 Tbsp of light mayo
1 Tbsp fat-free sour cream

Directions:

1. Add chicken, green onion, dried cranberries, grapes, pecans and mix.
2. In small bowl add curry powder, pepper, mayo, sour cream and whisk till smooth.
3. Spoon over chicken.
4. Serve cold.
5. Optional: I like over cold spinach for extra crunch and nutrients.
.

Health Benefits:
Cranberries are full of antioxidants and are a natural diuretic. They help to rid the body of toxins and have anti-inflammatory benefits. Chicken is a great protein that is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. Use light mayo to reduce calories and reduce fat.