Fitness4Her

Women's Fitness

Believe in Yourself to Achieve Results

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If you have struggled with your weight and are tired of the constant yo-yo of losing and gaining weight, maybe it’s time to change your approach to weight loss. You see, when you want to change the way you look on the outside, you must first change the way you think from the inside. Reduce pounds the easier way, with positive affirmations that train your brain for healthy living.

Affirmations help to bridge the gap between your body, mind and soul. Speaking positive affirmations that confirm your heartfelt beliefs will solidify your thoughts, restore your spirit and present a workable goal that your mind and body will strive to achieve.

Below are 20 of my favorite affirmations to keep you focused on healthy eating and help you meet your weight loss goals. Remember it is about progress not perfection. Healthy eating is a lifelong event that will pay large returns for the rest of your life.

1. I feel healthier and stronger.
2. I crave healthy foods.
3. I love and approve of myself.
4. I have balance within my body, mind and soul.
5. I am in touch with my body.
6. I am truly thankful of my blessings.
7. Everything I eat nourishes my body.
8. I focus on positive progress not perfection.
9. My mind is focused, my goals are clear.
10. I am beautiful.
11. My body is my temple.
12. I let go of unhealthy behavior.
13. I respect my mealtime and enjoy my food.
14. I rise above my emotions to create positive reactions.
15. I accept myself for who I am.
16. The food I eat heals my body.
17. I enjoy life.
18. Maintaining a healthy weight makes me feel better.
19. I respect my body and refuse to eat unhealthy foods.
20. I am living my best life, now.

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When the late night munchies have you rummaging through your pantry or peaking into your refrigerator, whip up this perfectly pleasing parfait and indulge your senses with this low calorie treat.

4 cups of your favorite fruit
16 oz. fat-free lemon yogurt
1/2 cup wheat germ
1/2 cup nuts for top

Directions:

1. In large goblets place and layer the fruit, yogurt, wheat germ and nuts.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this dessert is a good source of fiber, protein, antioxidants and calcium.

https://fitness4her.com/6269-2/

Show Up to Get Results

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You may have heard that it is okay to skip the gym or workout on occasion. Sometimes your body needs a break. Maybe you are starting to get bored with your workout routine. Whatever the reason you might be feeling reluctant about exercising, it is important to remember that you must show up to get results.

While taking the occasional break is fine and sometimes even necessary, too many missed workouts can hinder the results you are seeking to achieve. Worse still, breaking the habit of exercising one day can lead to more apprehension about exercising the following day. It is a habit that you do not want to break.

Exercising and working out are not always easy. Many times life issues stand in the way. However, if you are looking to get results, you must show up to work out. Most times you will be glad you did.

Even while on vacation or holiday, it is good practice to stay active as much as possible. Plan activities, find jogging paths, locate the hotel gym or a local one nearby to get in some needed exercise. This will enable you to pick up right where you left off when you get back into your workout routine.

If you are beginning to get bored with your workout, maybe it is time to join a fitness group or hire a personal trainer. There are many workout routines online that you can check out and implement into your own routine. If you do not have a fitness partner, maybe you can start working out with someone at the gym.

When you are working towards a goal, like losing weight, lifting weights or body building, you know how important every workout is to help you progress. Each day brings you closer to your goal. But you must show up to get results.

Ready, Set, Get Motivated

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If you are looking for ways to get motivated to start your diet or exercise program, you have come to the right place. Losing weight and training your body are two things that may be hard in the beginning but with effort and commitment, they will get easier.

Your current skill level is not important. What is important is that you make the decision to get started living a healthier lifestyle and that includes your diet and exercise. Think about how much stronger, slimmer, firmer and more energetic you will be. It’s all in your control, if you take the first step.

Invest in some good shoes, pull on some comfortable clothes, grab your towel, mat and water bottle and get ready to exercise. You don’t have to go a gym or pay a personal trainer, although both are great ways to stay in shape. You can work out daily in your own living room or even outdoors. The important thing is to not let anything stand in your way.

Change your eating habits gradually, by adding lots of vegetables to every meal. Vegetables are high in vitamins and nutrients and contain little to no fat. Munching on vegetables wards off hunger. Carrots are very low in calories and they are crunchy and portable, making them a good choice for a healthy snack that won’t spike your sugar levels.

Constantly look for positive ways to amplify your fitness goals. Go online and do some research on healthy foods and recipes, read product labels and be smart in your choices for snacks and other meals. Ingredients matter, so pay attention to added sugars and sodium.

Find fun activities that not only burn calories and fat but also keep your mind challenged. Research has shown the more engaged your brain and body are in an activity the least likely you will binge on unhealthy foods. Be mindful or everything you eat.

Journaling is a great motivational tool that will help you stay motivated. Writing down everything you eat and drink and all of your exercise and activities will keep you accountable and inspire you to work steadily towards your goals.

Rest, Refresh and Rejuvenate

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Your sleeping habits affect your body, mind and soul. If you get less than 6 to 7 hours of sleep each night, you could be at a greater risk of developing heart disease and other diseases. Getting plenty of rest will allow your body time to restore, refresh and rejuvenate after a full day of activity.

Getting adequate rest benefits your heart, brain function, appearance and overall mood. Lack of sleep has been linked to higher blood pressure and cholesterol, two factors that play a big part in heart disease. Sleep reduces stress and increases production of melatonin, a hormone that is thought to protect against cancer.

Sleep makes you more alert and helps improve your memory–key benefits for an active mind. When you are sleep deprived, simple decisions can become more difficult, making it hard to complete complex tasks. You might make more mistakes when you are tired, which is usually a signal that you need to take a break.

It is important to get adequate rest whenever you are involved in learning. Just as your brain needs sufficient sleep before learning something new, it needs lots of rest in order to process and retain the information that has just been learned.

Sleep refreshes your body, mind and soul. Your eyes and face appear more refreshed and relaxed following a good night’s rest. Your skin will become more radiant and your hair will have more vitality when you give your body the rest it needs. Every cell in your body is affected by sleep. While you are sleeping, your body repairs any damage done to cells.

If you exercise regularly, then you need adequate rest in order to repair and restore muscles. This is why it is a good idea to alternate the muscle groups you work on each day to allow time for them to recover. Many times an active lifestyle with plenty of exercise makes it easy to get a good night’s sleep since your body is working hard and becoming fatigued at the end of the day.

Getting a good night’s sleep is not always easy. Most women need 7 to 9 hours of sleep each night. Of course, it is also important that the sleep you get is quality, restful sleep. If you often have trouble falling asleep or staying asleep, you should talk with your doctor.

Make your sleeping environment as quiet and peaceful as possible. Stop eating for at least two hours before going to bed. This way your body’s energy can be used for healing and rejuvenation rather than digestion. Avoid caffeine or any stressful mental activity in the hours right before bedtime. Try to relax with a good book, some soothing music, enjoyable conversation or meditation instead.