Fitness4Her

Women's Fitness

Archives for November 2012

Lose Weight By Eating More Often

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The best way to lose weight is to eat every 21/2 to 3 hours. Eating frequent, small meals will help to keep you from overeating at any meal and from making unhealthy food choices.

Going for long periods of time without eating causes your metabolism to all but shut down to conserve fat and energy. A slower metabolism burns less calories. When you eat three large meals per day, you will tend to eat more at each meal and with a slower metabolism, it will be more difficult to burn off those calories.

Large meals will make you feel more sluggish than small, healthy meals. The idea is to keep your body satisfied with food, but not overindulge yourself which leads to weight gain.

Plus, if you are active, five meals will sustain you better, keeping sugar levels from falling and rising which may cause you to become hungry, tired and irritable.

The best way to succeed with this way of eating, is to plan your meals each day. If you work away from home, pack a lunch with healthy snacks of fruit, vegetables, cheese or crackers. Make sure you are getting enough protein, too.

When eating five times per day, keep the portions small—each serving about the size of the palm of your hand.

The key to portion control is to stop eating when you are full. Learn the language your body is speaking. Don’t take another bite past that satisfied feeling. Remember: your next meal is only a few hours away.

That’s the clincher, knowing you will be eating again in less than 3 hours, really does keep you from overeating. You can be free to enjoy your food, not have to worry about counting calories, and feel satisfied all day long. It really is the secret to eating more and weighing less.

My meal schedule works best this way: 7 am: breakfast. 10 am: snack. 1 pm: lunch. 4 pm: snack 7pm: dinner. I’ve eaten this way my whole life, and never had a weight problem or a significant health problem.

Give it a try. Nutritious food, in sensible portions, eaten several times a day really will keep your hunger satisfied and help you to lose those excess pounds.

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Jogging Your Memory and Your Body

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When it comes to losing weight, there really is no better way to effectively beat back the bulge than with jogging or running. Nearly 60 percent of all people that start running do so to take off the pounds, but running can also provide even more health benefits than just weight loss.

Running can be the proverbial fountain of youth for our bones and muscles. It helps prevent bone and muscle loss that occurs naturally as we age, and helps strengthen our legs, hips, and feet. Most of us spend countless hours in front of a computer at work, but by adding running into our daily routines, we can help offset the damage we do by leading such sedentary lifestyles.

Running can also do wonders for our organs and vital body systems. It makes you hearts stronger and increases the capacity of your circulation and respiratory system. It helps increase your metabolism and speeds up your digestive system and can even help clear up digestive problems. Running can help fight off diseases such as breast cancer and it reduces the risk of heart attacks and strokes by lowering blood pressure and cholesterol levels.

So, are you getting the picture? Running is great for your body. But the health benefits don’t stop there.

Running has been proven to also play an essential role in mental health. People who suffer from depression can find great relief from the benefits of running. It provides a huge release of endorphins that can help bring forth a positive attitude, and it also helps to build character and confidence like few sports can. People who run have also found that it helps alleviate the stresses of everyday life.

While running can provide vast health benefits to both body and mind, it’s still one of the hardest forms of exercise to begin. Most people dread the prospect of running, or they injure themselves because they didn’t properly stretch.

To begin a running program, you first should treat it as your time to get away from the daily stresses of your life. It’s a time you should look forward to, where you can challenge yourself to become stronger and faster.

Start with a good pair of running shoes and always remember to properly warm up and stretch before you run. If you’re not used to exercise, then it’s better to start off slow and build up as you go. By starting a running program, you’ll soon experience some of the many extraordinary health benefits that can come from simply putting one foot in front of the other.

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Its Who You Are, Not How Much You Weigh

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Have you ever stepped onto the scales and just hated the number that appeared as your weight? Many of us have felt that disappointment. However, for some women, they are so ashamed of their weight that they experience self-loathing or depression.

That number on the scale is not who you are! You are so much more than just the number that is your weight. To all of those around you, it’s who you are, not how much you weigh that defines you to them.

If you’ve got a mind and have the ability to make a commitment, you can change that number on the scale to one that will be more satisfactory to you. All it takes to change that number is the desire, the drive and faith in yourself. You must believe it to achieve it.

Never throw the baby out with the bath water! By this I mean, don’t get discouraged with your weight and become depressed. Rather, make up your mind to do something about it.
No matter how many times you may have tried and failed before, you do have the power to change your life.

Making changes in your life will be necessary if you want to lose weight. You’ll need to make amendments to your diet and your exercise practices. That doesn’t mean you can’t eat foods that taste good, or that you have to succumb to boring exercise routines. There are many tasty treats that are low in calories that make great substitutions to other high fat snacks and fun aerobic activities that help you lose weight in just 30 minutes a day.

If you need help getting started with your women’s fitness program, join Fitness4Her today. You’ll get free access to mouth-watering menus and recipes that you can prepare for yourself or your family. Plus, you can join in the fitness fun with easy to follow exercise routines designed specially for the female body.

It’s who you are, not how much you weigh that makes you special. But if you aren’t happy with your weight, start taking the necessary steps to change it. It’s your life and it’s much too precious to spend any time feeling disappointed in yourself.

Join Fitness4Her and learn to love food, regain the essence of youth and recapture your confidence. Think it, believe it and achieve it!

Journal to Empower Beauty

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What does it mean to empower? It is the act of giving power. Therefore, when you empower the beauty in you, you give power to that beauty or in other words allow the beauty to come forth, to authorize its presence, if you will.

I believe that every woman is a beautiful being. Created perfectly, complete with flaws unique only to her. By empowering the beauty within us, we embrace our unique beauty, we celebrate our power, and we allow ourselves to become significant.

For some women, it is easy for them to make changes in their lives. For others, it is not so simple. Years of negative self-talk, low self esteem or always placing others needs above their own, can put these women at risk for achieving less than their potential.

That’s one reason that keeping the journal for 90 days is the key to success with this program. Because it has been proven time after time that those people, who keep a journal of what they eat, drink and how much they exercise, have a far greater chance at success than those who don’t.

Personally, I have found that women who continued my program and faithfully maintained their fitness journal for at least 90 days showed the best results. It takes at least 30 days to make or break a habit. When a behavior is repeated for 90 days as with my program, the habit becomes a lifestyle.

For some, getting motivated to begin a diet and fitness program requires inspiration. Losing motivation is usually the culprit that causes their efforts to fail. Different reasons are to blame for a loss of motivation, but usually it happens when a woman feels that her efforts are not producing any results.

Daily devotion to your journal writing can provide a support system when you need a boost of encouragement. Reading your previous posts and comparing them to your level of attainment today, will help you realize just how much your hard work has paid off.

Begin each day of writing with personal affirmations and gratitude. When you start your day with a gracious spirit, you set the stage for your own show. Allow the journal to be your own personal success story and take advantage of this time to make yourself the star.

You know you were meant for something special in this life. An achiever, a believer, you are the one who makes sure things get done. Take pride in your accomplishments, treat yourself to a healthy diet and fitness plan, and not only will your body improve but every part of your life will reap benefits.

Empower your beauty by investing as little as 30 minutes of exercise each day. A bit of strength training, corresponded by fun activities can whip your fitness regimen in shape to give you the body that you deserve. Don’t put it off another minute; get started doing something that’s personally for you.

Start by writing down your goals before you begin your program. Record everything from your current size to the size you want to be. Make the decision to eat foods that you like but that have sound nutritional value. I’ve made it easy by including some sample meals in the Diet Category in the Members Only Area.

Be sure to participate in strength training exercises at least 3 times a week, for 30 minutes or more each time. Mix your strength training up, by working on different areas of your body, as outlined in later chapters. The other 3 days of the week––just go out and have fun for at least 30 minutes at a time. Now that shouldn’t be hard, should it?

What about that one other day of the week? I want you to take that day off and get some rest. Yes, rest that beautiful body; rest your body and mind for complete rejuvenation.

You’ll begin to see positive results in nearly every aspect of your life. You’re already taking the first step. By joining Fitness4Her, you have separated yourself from the “wish I could” type to the “Yes I will” dynamic person that you are.

Maybe you’ve tried all sorts of diet and exercise programs, only to quit after a short while. It’s time to forgive yourself and begin today by making a change.

This time you will succeed. Why? Because my plan is based on simple proven principles that are easy to apply no matter what your age or level of fitness. All you need is 30 minutes a day!

You were created to empower your beauty. Always reaching for the next level, you have a destiny that you must fulfill. You know it; I know it, how many other people already know this about you? And for those who don’t––you’ll be able show them what you’ve got.

After 90 days of following my program, you will feel like a new person. Slimmer, sexier, prettier and more confident, those will be the way your friends will describe you. Your physical and mental health will improve, your skin will become more radiant and you’ll notice changes in the way you carry yourself and the way others perceive you.

Once you master the first 90 days, you will be home free. Exercise and healthy eating will become your new lifestyle. Won’t you take the first step today? Let this be day 1 of your 90-day-challenge to Empower Beauty.

No one can do it for you — you must have the desire, the will and the drive.

Just 90 days … that’s all it takes … to empower the beauty in you!

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