Fitness4Her

Women's Fitness

Staying Fit: A Family Affair

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Face it, we are all busy. Those of us trying to juggle a family and our countless other responsibilities may feel pulled in many directions. With such time constraints it is often easy to put ourselves and our individual needs last.

Unfortunately this attitude can take a toll on not only our fitness but also our health. Do you feel like you don’t have time to work out? No time to prepare a healthy meal? You are not alone. With some planning and by incorporating a family fitness journal into your life you can make your health and the health of your family a priority.
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As parents, one of our main concerns is the health and safety of our children. We want them to eat foods that are good for them and that isn’t always easy to get them to do. A fitness journal might be one way to help them see the importance of nutrition and to find foods that they enjoy.

Many children don’t like to try new foods, but by having them write down their meals and asking them to plan healthy foods to eat, you’ll open the door to better food choices. For a finicky eater a goal might be to try one new food each week. To help them stick to it, you’ll have to show that you are working equally as hard toward your own goal.

When your family gets together to share something like a fitness journal, everyone is a winner. You’ll encourage communication, goal planning, accountability and a celebration when someone succeeds. There are just so many reasons to start a family fitness journal that it’s sure to become a fitness trend.

A fitness journal doesn’t have to be complicated. It can be as simple as recording your goals and daily activities. There are several easy things that you can do to ensure that your family fitness journal is a success.

  • Keep your goals simple and appropriate for your family. Although tracking your weight can be a useful personal tool, your family fitness journal is not the best place to keep track of this. Try to keep the focus more on healthy habits. For example, a family fitness journal would be a great place to have a simple, healthy goal such as eating vegetables with dinner every day.
  • Make sure everyone is involved. Everyone in the family should be involved in all aspects of the family fitness journal. Choose your goals as a family. To the extent possible plan meals as a family. Be sure everyone is involved in recording. Add a notes section for children to comment on what they think is important. If you have very young children, colorful pictures, such as pictures of fruits, can be a very useful to keep them interested.
  • Take individual photographs of everyone. Make a special page for each member of the family and add their before photograph to the page. Whether your children are overweight, underweight, or just right, they’ll notice subtle changes in their bodies from month to month. If they are adding new sports and eating better, they may notice changes in their muscles, skin and hair. Teens especially, will be anxious to see the changes in their bodies when they begin a fitness program, so the journal will be a great way to keep them involved. Even if they want to start their own private journal, encourage them to take part in the family fitness journal.
  • Take turns planning meals. If you give your kids a chance to plan some of the meals, they will take more interest in healthy eating. Make it like a game, where each meal has to consist of protein, but needs to be low in saturated fat. Older children can even read food labels to determine daily percentages and make meal plans based on these. Not only will it help them to become more responsible about the foods they eat, it will provide lessons in math, science and reading.
  • Reward yourselves for success. Rewards don’t have to be large. Something as simple as putting a sticker in your fitness journal when you have met a small goal can be a fun reward. Everyone will enjoy celebrating not matter what the reward. Healthy eating makes everyone look better so most adults and children will feel their own rewards in the way that they carry themselves and the amount of newfound energy they have.
  • Children thrive on family involvement. As I stated above, it’s important to involve everyone. Young children love family involvement and if you start while they are young, they won’t mind so much when they become teens. But even if your kids are older, helping them make wise decisions about weight loss or muscle building can be very important for your teen’s health. Too many times, teens begin fad diets or worse, binging and purging. Warn your kids about taking drugs or supplements that make them gain or lose weight too.
  • Make it fun! Work together as a family to make your family fitness journal fun. Your ultimate goal is to have a fit, healthy lifestyle for your family but there is no reason you shouldn’t have fun in the process! Plan fun, active family outings such as a play time in the park or a trip to the local pool. Be careful to stay involved rather than just watching your children play. Try swimming and playing with your children and you will not regret it. They love for you to get involved with sports and enjoy an active life with them.

Using a family fitness journal is a great way to work toward a healthy lifestyle for your entire family. Despite our busy lifestyles we must find time to take care of ourselves and keep ourselves fit and healthy. Not only does this benefit us but it benefits our family. A healthy parent is a parent that feels good and ultimately has more energy to enjoy time with their family. So what are you waiting for? Start teaching your family healthy habits for life while bringing the family closer through a family fitness journal!

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Sweet Potato Fries

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A great alternative to regular white potato French fries, these sweet treats are so good they are addictive. The chili powder, garlic powder and parmesan cheese toppings add sophisticated flavor to these tasty taters.

2 sweet potatoes
1 Tbsp olive oil
1/2 tsp chili powder
1/2 tsp garlic powder
1 tsp grated parmesan cheese
Salt and pepper to add flavor

Directions
1. Slice potatoes lengthwise and rub entire potato with olive oil.
2. Cut potato into French fry strips.
3. Place in bowl and rub with garlic powder and chili powder.
4. Lay out in single layers onto baking sheet.
5. Sprinkle with parmesan cheese.
6. Bake in preheated 425 degree oven for 30 to 35 minutes, or until golden brown.

Health Benefits
Low in fat and calories. A rich source of beta carotene and high in fiber. Although often associated with Thanksgiving and other holidays. sweet potatoes should be enjoyed as often as possible, especially for those people concerned with women’s fitness and health. These sweet potato fries go well with a sandwich or just eaten alone as a snack.

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If You Need Inspiration, Start With Some Perspiration

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Need a little inspiration to begin a fitness program? You know what they say about inspiration, it’s 99% perspiration! And that’s never truer than when you are talking about exercising. Seeing the results that exercise provides is usually all the inspiration that’s required to get motivated. Results like a stronger physique and beautiful six-pack abs.

The only way to truly get inspiration from exercising is to get out there and start moving. The endorphins that are released when we exercise are great for keeping the inspiration flowing. But what is your real reason for wanting to get fit? I’ll bet you have some specific reason that you want to change your body.

What will getting fit accomplish for your life? Is it a firm and sexy body that you are after or does it go deeper than that? Are you trying to reverse the signs of aging by staying active? Attempting to prolong the onset of diseases, or are you concerned about your loved ones and want to make sure you are healthy enough to spend time with them.

All of these reasons are ideal for inspiring you to seek a healthier lifestyle. Exercise is a crucial element to living healthy. It strengthens your muscles and circulatory system, helps to burn fat and calories and gives you a better range of movement so you feel better doing just about anything. The big bonus is the way that you look. A beautiful body that you can be proud of because you’ve worked hard to earn the way that you look.

Add some daily affirmations to your bag of inspiration tips, repeating affirmations will strengthen your resolve and encourage you to move forward with your goal. Above all, don’t give up. Read stories about fitness, imagine how great you will look, how good you will feel and how much you’ll be able to do, when you get your body in great physical shape. So get out there and give up that 99% perspiration, the inspiration needed will soon follow.

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Baked Chicken Cutlets

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You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

4 chicken breasts
2 Tbsp olive oil
1/4 cup Italian bread crumbs

Directions
1. Trim off excess fat from chicken breasts.
2. Wash and pat dry.
3. Coat in olive oil
4. Pat cutlets lightly in bread crumbs.
5. Bake in preheated 350 degree oven for 20 to 30 minutes, depending on the size of the cutlets.

Health Benefits
High in protein but low in fat, sodium and sugar. Protein is important for women’s fitness and health. An excellent source of niacin and Vitamin B6, chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism.

We think these baked chicken cutlets are the best!  Tell us what you think by leaving a comment.

Say Yes to Sex!

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There is something very sexy about a woman who cares for her body. It’s true for men, too. Perhaps, it’s because pampered, physically fit bodies represent health and beauty and that’s very sexy, indeed.{+}

Not only are we drawn sexually to bodies that resemble health, our libido increases the healthier and more physically fit we are. Becoming more attuned to your body and its movements actually heightens the senses and the ability to feel more sensations during sexual activity.

If I may be so bold, I believe every woman should have sex every day.

When I tell all my clients this, they look at me like I am crazy! But let me tell you how great they look and feel from taking my advice. Sex and exercise motivate each other. Trust me, sex is the fountain of youth.

You and your partner will become stronger physically and emotionally. I believe that sex is one of God’s greatest gifts.

Listen, I’ve had women tell me that they would rather have a tooth pulled than have sex with their partner. I’ve heard women say that they work too hard, come home and cook and take care of the kids and that should be good enough.

Ladies, this is not a good thing. If working and cooking and taking care of the kids are getting you down, then think about outsourcing some of those tasks. For instance, one night each week, go out for dinner, or pick up something already prepared. Hire a maid to clean your home and trade babysitting favors with a family member, friend or neighbor. My point is this, someone else can handle any one of these tasks – it is not necessary for the health of your marriage that you cook dinner every night!

Sex with your partner is the only thing that you cannot outsource to others, not for a healthy relationship, anyway. So if you are feeling overworked, let your significant other know you’d have more energy to devote to love-making if you just had help with some of your chores.

What is it about your guy that has always made you sigh? Is it his eyes, his hair or the way he smiles? Maybe it’s the way he whispers your name or how he senses your dilemma and says the right thing. Focus on the wonderful things about your mate that brought you together.

When it comes to having sex with your partner, live in the present, don’t allow yourself to drum up old differences and mistakes of the past. Learn to forgive and forget, for the sake of your marriage. Your sexual experience will be much more enjoyable when you allow yourself to truly love yourself and your partner.

Staying physically fit and eating a balanced diet are also ways to show love for yourself. Perhaps that’s why healthy bodies are sexy bodies. Plus, the more satisfied a girl is with the way she looks, the more comfortable she is when she is naked.

A woman of any size can be happy or she can be displeased with her naked body. However, most women, after they begin exercising become more satisfied by the way their body looks in the nude. Belly pooch transformed to six-pack abs and toned muscles taking the place of flabby thighs can make us downright ecstatic.

Exercise not only helps to improve the appearance of the body it also provides increased flexibility, strength and stamina. With a stronger and more flexible body, you’ll have more control over your pleasure. Plus, with increased stamina, you’ll have the energy that might stimulate the desire.

Pilates specific exercises help to strengthen the pelvic muscles for a more enhanced orgasm. Many of my exercises are Pilates specific.

To liven up your exercise routine and possibly your love life, think about adding dancing to your workout. Salsa dancing, belly dancing, swing dancing and even ballroom dancing provide great exercise and can make women feel sexier. Ladies, moving your body to the beat of music has long been a socially acceptable mating ritual.

Costumes are great fun and can be a real turn-on for both men and women. There is something magical that happens when you don a disguise. Inhibitions fall away and we assume a new identity for the moment. Whether it be a wig, a sexy nightie, or a complete French Maid costume, play make believe sometimes for a real thrill.

Sex can be a lot of fun if you let it, plus, it’s a great way to alleviate stress. So why do women deny themselves this pleasure—specifically the ladies who have a regular partner?

Maybe because like exercise, sex is a physical activity that we just can’t find time to get around to doing. Even women who report feeling great during and after sex, procrastinate when it comes to having sex.

Like exercise, sex provides many health benefits. I’ve listed a few, but I’m sure there are more.

• Boosts the immune system as it increases antibodies
• Relieves pain by increasing the release of endorphins
• Increases the sense of smell, orgasms cause the brain to grow neurons in the olfactory bulb
• Improves blood circulation
• Promotes sleep
• Burns calories—up to 200 per session

A healthy sex life will add years of pleasure to your life and that of your partner’s. Take advantage of this beneficial gift that is so easy to give and receive.

Remember practice makes perfect. Indulge yourself anytime you get the chance. Every woman wants to feel close, confident and sexy to her partner.

Sex, today and every day. You’ll love the way you feel.

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