Fitness4Her

Women's Fitness

ActiveWrap

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The Fitness4Her Health and Fitness Product Review of:

ActiveWrap

I always recommend stretching and warming the muscles before exertion in order to avoid injuries. However, sometimes during exercise, sports or even everyday tasks, muscles can become overstressed and injuries may occur. The discomfort from the injury can get in the way of a successful fitness program. That’s when it helps to have some hot and cold therapy to relieve the pain.

Cold therapy helps with discomfort by reducing swelling from injury. Ice packs or bags of ice can be used but in order to walk around, the ice packs need to be strapped to the body, usually by means of plastic wrap and tape. It’s almost impossible to engage in exercise or in sports level activities when using this means of cold therapy.

Hot therapy encourages blood flow and helps to reduce soreness in muscles and joints. Hot showers or baths, whirlpools or heating pads are some effective types of hot therapy, however none of these allow for activity. That’s why I was interested in trying out the ActiveWrap. Just like the name implies, this wrap protects vulnerable joints and muscles during activity, and there is an ActiveWrap to cover everything from ankles to wrists and many of the muscles in between.

Each wrap includes reusable heat and ice packs that fit easily inside a pocket that is conveniently tucked inside the durable compress wrap. Wide, soft compression straps allow for a tight fit to target the heat or cold directly to the injury.

I tried one on and adjusted the straps so that it fit nice and tight. The hot/cold packs weren’t bulky and slipped easily into position within an inner pocket away from my skin. The packs seemed to rest comfortably on the targeted area without getting in the way of my motion. I didn’t have an injury, so I can’t say if it alleviated any pain. However I know many people who have muscle and joint pain and they might benefit from the ActiveWrap without having to give up on their fitness program.

I can see how wearing an ActiveWrap even after a strenuous workout could be quite beneficial. Using hot or cold therapy after exercise can help to reduce swelling and speed the recovery of over fatigued muscles.

I would recommend the ActiveWrap to anyone interested in a more convenient means of hot/cold therapy, especially those who enjoy staying active.

For more information, please visit them at directly at: ActiveWrap

Positive Affirmations For Fitness

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When you feel your motivation start to suffer from a slump, you might try positive affirmations to get you back on track. Many people find that affirmations are the fuel to get them going each and every day. I believe in these and begin each day by saying my own. Positive self-talk is vital to a healthy mind and body. To get you started, I’ve gathered 35 affirmations geared for fitness. Stand in front of a mirror and repeat any number of these affirmations to your self to give you the charge you need to get going.

  1. I am fit, healthy and attractive.
  2. I love and appreciate my body.
  3. I love to exercise.
  4. I am fit and healthy.
  5. I am strong and can handle anything that challenges me today.
  6. I am fit and active.
  7. I am burning fat when I do aerobic exercises.
  8. I can feel the fat burning when I jog.
  9. I enjoy my workouts.
  10. I will create 30 minutes in my schedule to exercise each day.
  11. I am slender.
  12. I look wonderful.
  13. I am getting stronger every day.
  14. I am flexible because I exercise.
  15. I am excited to exercise.
  16. I like the way exercise makes me feel.
  17. I am energetic.
  18. I am losing two pounds each week.
  19. I am beautiful.
  20. I like to workout.
  21. I am a healthy and fit woman.
  22. I am healthy and sexy.
  23. I choose to work out every day for a beautiful body.
  24. I maintain a healthy weight.
  25. I am stronger because I exercise.
  26. I take good care of myself.
  27. I am healthy and energetic.
  28. I am intelligent and sexy.
  29. I am physically fit.
  30. I have reached my weight loss goals.
  31. I am exercising for an extra 15 minutes today.
  32. I am adding weights to my work out routine.
  33. I am taking my exercise to the next level.
  34. I am happy with the way exercise makes me look and feel.
  35. I am accomplishing great feats every day.

Remember to say these with conviction. You must believe they are true in order for them to work, and I believe they do work. Once you have reinforced yourself with positive affirmations, chart the results of that day in your journal. It only takes a couple of minutes and it may be the most beneficial minutes you spend in your day.

Please share some of your positive affirmations in the comment space below:

Ficarelli Favorite Baked Ziti

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This recipe is a Ficarelli family favorite. You know no matter what diet you or your family members are loyal to, old family recipes need to be revisited. There are many options you can take to your recipes to make them lower in fat and calories. But keeping everyone in the family happy with meal choices is important too.

1 lb whole wheat ziti
Your favorite pasta sauce, or make your own healthy version (if you use the store bought variety, be mindful of the sugar and sodium content).
Small container of skim ricotta cheese
16 oz pkg. of skim mozzarella cheese
1/4 cup Italian breadcrumbs
Grated Romano cheese (optional)
1 can cannellini beans rinsed and drained
1 lb broccoli florets, seasoned
1 Tbsp olive oil
2 cloves garlic, sliced or grated
1 lb Italian turkey sausage
Pinch red pepper
Pinch black pepper

Directions
Preheat oven to 375 degrees and lightly rub oil on inside of baking dish.
In separate pot, bring ziti to a boil and cook al dente.
Remove from heat and drain ziti in colander.
In separate pan, cook sausage with olive oil and garlic, cook sausage thoroughly, about 4 to 5 minutes total.
Drain sausage on paper towels and let cool, then cut into bite size pieces.
In separate pot, cook broccoli florets al dente.
Remove from heat and drain.
Let everything cool then toss together in large bowl, drained pasta, broccoli, cut-up sausage.
Open can of beans and drain.
Add beans to bowl.
Stir in half of the pasta sauce, ricotta cheese, optional Romano cheese, red and black pepper.
Spoon into pre-oiled baking dish.
Top with mozzarella cheese and bread crumbs.

Health Benefits
A healthy source of protein and nutrients that are vital to women’s health and fitness. The tomato sauce, like tomatoes are full of antioxidants and is excellent for digestion. The beans are a great source of fiber. While the cheeses supply protein and calcium for a complete women’s fitness and health diet.

Have you cooked with Ziti before?  Tell us about it in the comment space below:

10 Essential Vitamins Every Woman Needs

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As women, our bodies need vitamins and minerals that are different than a man’s. Ideally, we would get these essential vitamins through the food that we consume on a daily basis. However, in this fast-paced world and the modern woman’s schedule, we’re lucky if we eat at all, never mind making sure our body is getting what it needs to function. {+}

That’s why it’s crucial that in addition to trying to eat healthy, you add at least a women’s daily multivitamin to your routine. However, all multivitamins are not created equal so it’s important that you take a few minutes in the vitamin aisle of your grocery store to pick a multivitamin that has at least the recommended amounts of the following vitamins and minerals.

1. Folic Acid. Folic acid has been thought to help prevent certain diseases and conditions such as heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss. It also supports normal cell growth and helps prevent anemia, something many younger women suffer from. Folic acid is extremely important for pregnant women and should be a part of your prenatal vitamins. Recommended dosage for women is 400 mcg and pregnant women should take at least 600 mcg. You can also boost your folic acid count naturally by eating dark leafy greens and orange juice.

2. Vitamin K. This vitamin is often missing from a multivitamin so check your labels carefully. Recommended daily dosage is 90 mcg. Most multivitamins don’t come close to this number however. Vitamin K is essential for strong bones, healthy blood clotting, and can also reduce your risk of heart disease. You can naturally get your Vitamin K from eating dark leafy greens such as swiss chard, spinach, kale, and broccoli.

3. Vitamin B6. Vitamin B6 is an essential vitamin for a healthy immune system. It also helps produce hormones and brain chemicals. It has been known to reduce depression, heart disease, and memory loss and also can help maintain your blood sugar levels. Pregnant women can use Vitamin B6 to help with morning sickness. 2 mg is all that is recommended and most multivitamins contain this vitamin. It can be found naturally in fortified cereals, beans, poultry, and fish.

4. Calcium. It’s no surprise that calcium makes our list. Its role in keeping your bones healthy and strong and preventing osteoporosis is well known. However, calcium also provides your body with many other additional benefits. These include lowering your risk of high blood pressure, and even colon cancer. Women can also reduce the effects of PMS and even help you lose weight! Check your multivitamin and make sure you are getting the proper amounts of calcium. You may need to buy a vitamin supplement just for calcium. Women ages 19 to 50 should take 1,000 mg of calcium and women over 50 need 1,200 mg. a day. You can also boost your calcium intake by eating leafy greens, dairy, and juice.

5. Vitamin A. Vitamin A, also known as beta carotene, is essential for a healthy immune system by helping to fight off infections and also plays a vital role in your eye health by promoting a healthy lining of the eye. It can also contribute to healthy bones and teeth. Up to 5,000 IU is an acceptable dosage. You can also find Vitamin A in whole eggs, liver, milk, fortified cereals, and dark fruits and vegetables such as carrots and apricots.

6. Vitamin D. While we all know that calcium can strengthen our bones, what most people don’t realize is our bodies can’t properly absorb calcium without Vitamin D. Vitamin D can also lower your risk of multiple sclerosis, rheumatoid arthritis, and certain forms of cancer. This vitamin can also help reduce your PMS symptoms and protect your vision. You can get Vitamin D naturally from fortified milk, salmon, and egg yolks. 400 IU is the recommended dosage.

7. Vitamin E. Healthy hair and skin come from sufficient amounts of Vitamin E. It’s no coincidence that this vitamin is found in a lot of moisturizers and shampoos. Its anti-aging properties have been used for years because of its ability to fight cell damage. It can also help prevent heart disease, cataracts, memory loss, and certain types of cancer. Vitamin E occurs naturally in wheat germ, most nuts such as hazelnuts, almonds and peanuts, and spinach. The recommended dosage of Vitamin E is 30 IU.

8. Vitamin B12. Another essential vitamin in the B family, Vitamin B12 can help prevent heart disease, memory loss, and anemia. It has also been proven to help with depression and can help maintain nerve and brain functions. The recommended daily dosage is 6 mcg and can be found naturally in poultry, some lean meats, eggs, milk, and shellfish.

9. Vitamin C. Known as an immunity booster, Vitamin C has many health benefits including helping you heal faster, promoting tissue growth, and reducing your risk for certain kinds of cancer, heart disease, and tissue damage. 60 mg is the recommended daily dosage, but you can also try to eat any kind of citrus fruits, dark leafy greens, brussel sprouts and peppers.

10. Omega-3 Fats. Omega-3 fats are the kind so good fat that you hear so much about. We’re encouraged to eat foods rich in these kind of fats such as fish, flaxseeds, and walnuts. However, most people don’t get enough of their Omega 3s. This is one supplement you won’t find in your multivitamin, and require you to take a separate supplement. Fish oil or flax seed oil supplements are great options. Omega-3s can reduce your risk of heart disease, osteoporosis and bone loss, memory loss, as well as rheumatoid arthritis.

Taking a multivitamin made especially for women is a great start to getting the essential vitamins and minerals you need to stay fit and healthy. By keeping these 10 essential vitamins and minerals in mind as well as the daily dosages, you should be able to find all the vitamin supplements you need.

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Roasted Chicken

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This reminds me of Sunday dinners at Grandma’s house. No matter what we were having, seemed like there was always a roasted chicken on the table. Not only is it a nourishing main dish, it’s great for making sandwiches the next day and when it’s down to the bone, toss in a pot, add some veggies and rice and enjoy the comfort of homemade chicken soup.

1 whole chicken
1 clove garlic, grated
1 Tbsp fresh thyme
1 Tbsp sage
2 Tbsp rosemary
2 Tbsp olive oil
1 lemon
Salt and pepper for flavor

Directions
1. Preheat oven to 350 degrees.
2. Prepare a roasting pan with rack to keep chicken from sitting in its own juices.
3. Remove any internal organs, like heart, kidney, liver.
4. Wash chicken and pat dry.
5. Rub entire chicken with olive oil and garlic, be sure to rub inside of cavity.
6. Season completely with sage, rosemary and thyme.
7. Sprinkle with salt and pepper.
8. Place on roasting rack and cook for 45 to 55 minutes.

Health Benefits
High in protein but low in fat, sodium and sugar. 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. Using herbs like rosemary, sage and thyme add health benefits too, containing antioxidants that help to repair cell damage and aid in digestion, as well as helping your body to fight off diseases. When it comes to women’s fitness, your body needs to be at the top of its game, don’t scrimp on your nutrition.

Another excellent chicken recipe!  Share your opinion in the comment space below: