Fitness4Her

Women's Fitness

Stay Motivated By Looking Good

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If you are looking for a way to stay motivated to exercise, some new workout clothes might just put the groove back in your move. A new sports bra, new shorts, a pretty new top or some great new shoes, are all smart purchases that you can reward yourself with. These are smart buys because you need extra clothes, especially when you work out six days a week and by the way, it is always smart to have at least two pair of tennis shoes, if you run you may want a pair of shoes that are specifically for running.

There are so many great styles to chose from and a number of places to buy fitness clothes. Shop around and find the best fit for your figure and that will allow your body to move with ease. Try not to buy something just because it’s inexpensive, it may not offer the flexibility of other clothes. On the same note, don’t assume just because it costs a pretty penny that it will be functional for your activities. It’s best to try all of your clothes on before purchasing.

When selecting shoes, be sure to wear the thickest socks that you ever wear. Walk around the shoe area, run a little bit, don’t make any hasty decisions when buying shoes. Exercise can become quite un-motivating if your feet are aching because your shoes don’t fit well.

Gym bags are a smart accessory that you can purchase to reward yourself for sticking to your exercise program. Old gym bags can harbor bacteria, so a new gym bag is an item that you need to replace occasionally. Find one that is functional but attractive to you. A new gym bag can be just what you need to put a smile on your face when you are headed out to exercise.

Sometimes just shopping at a sports and fitness store can get you in the mood for exercise. All of the merchandise is fitness related and can provide a nice little boost in your motivation. Reward yourself, look good and stay motivated.

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Banana Strawberry Shake

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Love to have a shake but hate feeling guilty? Try this healthy alternative and enjoy it until your straw sucks up the last drop. This recipe makes 4 servings. Remember portion control is key to watching your weight, even with healthy food.

1 1/2 cups vanilla fat-free yogurt
13/4 cups fat-free milk
5 to 6 strawberries
1 tsp sugar
5 Tbs. Fat-free banana pudding mix

Directions:

Blend all ingredients together till smooth garnish with fresh banana slices and grated chocolate.

Health Benefits:
Low in saturated fat and full of antioxidants. Yogurt is full of pre-biotics and pro-biotics, healthy bacteria, also a good source of fiber, yogurt is delicious and adds just the right stuff to pull this dish together.

Advice and Your Fitness Journal

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Contrary to what some may believe, becoming healthy is not a one-person job. There are many ways of reaching out to others for help, such as hiring a fitness coach or joining a group of people to help keep you on track. There’s no denying that having a supporter or someone to whom you’re accountable can be truly helpful in keeping you on the road to success.  There’s no reason, then, that you can’t apply this same principal to your fitness journal.
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What would this support system look like in your fitness journal? Imagine that you’re a reporter, and you’re looking for the scoop on successful weight loss. Look around you; is anyone in the process of becoming fit? Is there, perhaps, someone who has recently completed this journey? If you know people who fit these standards go to them and ask their advice. What are their tips? Do they have any secrets? All these bits of information can be logged in your fitness journal for later reference.

In order to avoid information overload, here are some main topics to seek advice on. First, goal making. Going to someone who has been successful in becoming fit and asking them how they set their goals can be a great way of discovering if you’re being realistic in your own goal making. Unrealistic goals can make your journey to fitness just about impossible, so be sure to talk to your mentor about what a realistic goal is. Also remember to write your achievable goals in your fitness journal; having things set in stone can make your goal seem all the more real.

A second topic of concern is exercising. Not all workouts are created equal, and it’s important to figure out what kind of fitness you’re reaching for. Do you want to build muscle or just slim down? Talking to a person who has experience in exercising can help you define what a good work out would be for you. You can ask a friend or, if you’re a gym member, see if there isn’t someone there who can guide you towards the best routine for you.  Ask them to list a few different options for you, and then write those down in your fitness journal so as to not forget.

A final important question to discuss with a fitness mentor is what a realistic workout would be for you. Vowing to jog for an hour before work is probably not a good idea for someone who isn’t good about getting up in the morning. Have an honest conversation with someone who has been where you are, such as a successful friend, family member, or co-worker, can help you to better understand your personal fitness trek. By taking the time to talk to people who can relate to you and offer you sound advice, and by writing that advice in your fitness journal, you are setting yourself up for a more successful journey.

Fitness journals provide that extra boost of confidence that you need when you are working so hard towards your fitness goals. Not only can you read over the advice you’ve recorded from others, it can give you a place to write all of your thoughts down too. Not only your goals, but also all of the struggles and victories that you feel along the way. The journal is a record of your journey to fitness.

And what an exciting journey that is. Exercise and healthy eating improves your life tremendously and the journal will be your proof as you gain confidence and move with ease. Becoming not only stronger, but also slimmer, trimmer and feeling great.

Even if you don’t use a trainer or fitness mentor, your fitness journal can help to keep you on track. By recording everything you eat and drink and all of the exercise that you do, you have an accurate record to determine what foods and exercise work for you and note any changes that need to be made.

A fitness journal also goes a long way to keep your weight from getting out of hand. If you find that you’ve gained weight, you can examine the circumstances, any new foods or exercise, an increase in stress, or even schedule changes can be the culprit. Careful monitoring of your activities will help to get you quickly back on track.

There are so many benefits to keeping a fitness journal and you’ll probably find when you ask others who have been successful at losing weight and getting in shape, that a fitness journal is an ideal tool. We use tools everyday to make our jobs easier to do, why not use a tool that has proven success like a fitness journal.

You wouldn’t blindfold yourself if you were aiming at a target, so why approach your fitness endeavors blindly? Crack open a fitness journal and get busy. Record your current weight, measurements and dress size. Then set realistic goals for getting in shape.

You can have long term goals and short term goals, weekly goals and daily goals. Don’t be discouraged if it takes you some time to see them come to reality. Be happy with what you have achieved. Reward yourself by acknowledging each milestone along the way. This will keep you positive and will help to ensure your success.

If you do hire a fitness coach or mentor, you might want to share some of the things in your journal. They may help you plan some of your goals and give you tips on ways to achieve them. Sometimes just discussing your fitness goals with someone else will get you revved up and ready to go.
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Once you’ve set your mind to losing weight and getting in shape by eating healthy and exercising, you’ll become more curious about physical fitness. Conversations you have with others, things you read and observe will likely reveal a real interest in fitness because it becomes such a way of life for you.  Your fitness journal can help to advice you every step of the way.

Please share your journaling ideas in the comment space below:

Aunt Tillies Tortellini Salad

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This recipe is a shortcut of the original that Aunt Tillie used to make. She amended her recipe several years ago, when she found the refrigerated tortellini in the grocery store tasted so good. She used to make her own when she first started cooking and because she never threw anything away, she would use the leftovers to make salads and other meals. However, with the prepackaged varieties available today, you don’t have to wait for leftovers to enjoy this tasty treat.

1 package 8/9 oz. refrigerated cheese tortellini
6 cups mixed salad
2 cups fresh mushrooms
1 medium red sweet pepper cut up
1/4 cup basil
1/4 cup white wine vinegar
2 tbs. olive oil
2 cloves fresh minced garlic
Pepper to taste
1/2 cup fat-free garlic and onion croutons
1 package cherry tomatoes

Directions:

1. Cook tortellini, drain and rinse.
2. In large salad bowl combine tortellini, greens, mushrooms, peppers, and basil.
3. For dressing: in small shaker add garlic, pepper, oil and vinegar.
4. Add 1/2 teaspoon of water and shake.
5. Pour dressing over salad and toss before serving.
6. On four dinner plates, divide the tortellini mixture.
7. Top with croutons and a few tomatoes.

Health Benefits:
Low in saturated fat, cholesterol, sodium and sugar. A good source of protein and nutrient rich with plenty of antioxidants. High in fiber and low in calories, this salad will fill you up without making you feel bloated.

Weight Gain After The Wedding How To Love The Pounds Away

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Ever notice when you find a new love interest how your appetite seems to disappear? The feelings of nervousness and excitement curb our eating habits and many times leads to a little bit of weight loss. However, when we finally capture our new lover, that old appetite comes back to stay.

When we take the romance to the ultimate step by getting married, appetites increase and eating habits can change. As a matter of fact, most married couples gain six to eight pounds after only a year of marriage. Couple that with a pregnancy or two, it’s no wonder that gaining weight is often associated to getting hitched.

But it doesn’t have to be that way. Not if you are aware of what is happening. You just need to stay inspired to keep your body looking the same yesterday, today and tomorrow. If you pay attention to it in the beginning, you can keep your body in shape.

Don’t fall into the habit of eating in front of the television. Try to curb that behavior in the beginning. You will be able to taste your food and focus on what you are eating and conversation with your spouse if you sit down at a table for dinner.

Prepare or purchase fruit to make for dessert. Yogurt and fresh fruit make yummy desserts or smoothies. Keep foods like this in the house and avoid prepackaged cookies and snacks. This way you can always reach for something sweet when the two of you are snuggling on the couch.

Make love often. Each 30 minutes spent on lovemaking will burn up to 85 calories. While that’s not a monumental amount, it adds up over a week or month. A week of lovemaking could mean a guilt-less ice cream sundae!

Hit the gym together. Many couples meet at the gym and then quickly quit going once they get married. Try to keep fitness a regular part of your life, especially after you are married. Participating in sports together might also be fun, like snow skiing, golf or tennis.

Cook healthy meals. In addition to having fruits in the house for desserts, choose foods that are low in saturated fat and sodium to cook for you and your man.

We really appreciate your input.  Please share it with us and our readers by leaving a comment.