Fitness4Her

Women's Fitness

Don’t Give Up Before The Harvest Comes

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Let us not be weary in doing good, for at the proper time we will reap a harvest if we do not give up.
GALATIONS 6:9

When we first begin a diet and exercise program we are on fire with enthusiasm and fully believe we will be successful this time. But many times 30 to 60 days into our program, we become weary from doing good…tired of making wise food choices, tired of exercising regularly. We begin to lose faith in ourselves and our hope of success tends to fade away.

No matter what your religious beliefs, the scripture above tells the truth. If we continue a good thing even when we become tired and discouraged and want to give up, in time we will reap the rewards of our hard work. Just as the farmer reaps a harvest for the crop that he sows and tends, so shall we reap the harvest of health.

Staying motivated is one of the most difficult parts of a fitness program. It’s going to take work to keep you focused on your goal. But it doesn’t have to be impossible. In fact keeping your motivation up can be lots of fun.

1. Get some good music to listen to while doing your work out.
2. Find an exercise buddy.
3. Buy a new pair of athletic shoes. Investments, large and small help to make us feel responsible to work out.
4. Get new exercise clothes—the better you look, the more likely you’ll want to go exercise.
5. Start a diet and fitness journal.
6. Start each day with affirmations—the scripture above will work for starters.
7. Take pictures of yourself regularly.
8. Surround yourself with healthy literature. Fitness magazines, health journals and success stories about other’s fitness goals will help keep you focused on your goal.
9. Treat yourself to a massage or manicure for every month you work out, or every week if you can afford it.
10. Join Fitness4Her and for support and friendly advice with updated articles and real life stories.

Fuel your motivational fire with whatever it takes to keep you on track. Try not to be impatient and don’t let feelings of discouragement keep you from success. You have worked hard to get where you are today–don’t give up.

Tell us and our readers about your dieting successes by leaving a comment.

Everything But The Kitchen Sink Pure Protein Soup

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This is a great soup to come home to, especially after a long day at work or play. It’s a protein power punch that will help to energize you and give you the pick-up you need.

1 Tbsp olive oil
1 red onion, chopped
1 lb chicken breast, cut in cubes
Two 14 oz containers of low-sodium chicken broth
10 oz spinach
1 can 15 oz light red kidney beans, drained
1 can 15 oz cannellini beans, drained

Directions
1. Heat medium large pot.
2. Sauté onion with olive oil.
3. Add cut up chicken and cook ten minutes.
4. Stir in broth and bring to boil.
5. Add spinach and let simmer for 2 minutes.
6. Add all beans.
7. Cover and cook for 5 minutes.
8. Cool slightly and serve.

Health Benefits
High in fiber and protein, low in fat, sodium and sugar. The beans are great because they help to satisfy your hunger without adding many calories. Remember beans, beans, good for the heart…if you are interested in women’s fitness, you’ll add them to your grocery cart.

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Your Fitness Journal and Achievable Goals

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Sometimes getting fit can seem like an impossible task to achieve. There are so many different obstacles to overcome, so many life changes to be made. Then you’re faced with the big question: where to begin? The most important step in your journey may be starting a fitness journal. In it, you can log your progress and, more importantly, make goals.
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Many people, when they start working to become fit, have a clear goal in mind, some final number of pounds to be lost or an ideal weight to be reached. That final goal, though, can often be daunting on its own, so it’s important to give yourself the benefit of smaller, more achievable goals that you log in your fitness journal.

Say, for example, there is a specific amount of weight you want to lose. Instead of having that potentially intimidating number running around in your head, why not give yourself a deadline for that big goal and then split the overall weight loss into weekly chunks? Writing these smaller numbers in your fitness log will help you to feel more confident in your ability to achieve your ultimate goal.

There’s also the problem of bad weeks. No quest for fitness will ever be without bumps in the road, and having your fitness journal by your side can help to keep you from becoming upset when you encounter these rough patches. Because you are aiming for more frequent and smaller goals, missing one of these milestones is not as horrifying as staring at a single number which never changes. Also, adjusting your small goals in your fitness journal in order to compensate for the one you missed can be a motivating experience, a real opportunity for you to reaffirm your commitment to becoming healthy.

Another benefit of creating small steps is the sense of accomplishment you feel whenever you meet your goal. There is no better feeling than setting a goal and then pulling it off. Remember to allow yourself the opportunity to acknowledge those accomplishments. This acknowledgement can be as small as putting a large check next to the goal in your fitness journal. Or perhaps you’ll allow yourself a treat, something you save for just this occasion. Whatever the case, the good feelings you receive can help you become even more motivated towards realizing your final goal. So remember when beginning your quest towards a healthier life: smaller, more achievable goals, faithfully logged in your fitness journal, are the little steps you need to help you towards your ultimate fitness goal.

Once you’ve set your goals, begin recording your daily activities to include everything that you eat and drink and any exercise that you do. If you want to count calories, keep track of protein, sodium, saturated fat and cholesterol, a fitness journal will make it easy to do.

A journal gives you so much more control over your life. By writing everything down, you become accountable for all the food that you put into your body. It is up to you to make the right choice for your fitness goals. Before you eat that piece of cake, or that doughnut, ask yourself if this will bring you closer to your goal.

When you feel tempted to eat something that you have decided to avoid, take out your journal and read through your goals, if you still want to eat it, go ahead and eat half, then take time to write in your journal. This little interruption may be all you need to help you regain your willpower.

The journal is an excellent tool for keeping you on track all throughout your life, but especially when you are just starting a weight loss program. Many times people will start off strong, lose some weight and then start to slack off, before long they give up and sometimes end up regaining the weight that they lost. The fitness journal can help to keep you from falling prey to that behavior.

When you write in your journal everyday, you form a connection between your mind, body and the journal. It tells a story of your dreams, struggles and victories. It keeps you connected to your fitness program and brings overwhelming success.

It has been proven time after time that people who use a fitness journal to record everything they eat and drink and all of the exercise that they do, have a far greater chance of successful weight loss than those who do not.

Keeping a journal is all of the things that I’ve mentioned so far, but I find it to be a fun and rewarding activity too. It not only relieves my mind of the burden of so many thoughts, it’s just fun to see if I can reach the goals that I set for myself.

Some weeks I can, other weeks I’m not as successful, but the best thing is to keep trying. Physical fitness is not just a phase—it is a healthy way to live better and longer.  I believe in alternating my fitness program with three days of aerobic activity alternated with three days of strength or resistance training.

The aerobic activity can be anything that you like to do from walking, running, skating, biking swimming or playing sports. These activities raise your heartbeat for cardiovascular health. The best results are achieved by engaging in these activities for at least 30 minutes.

Check out my Exercise section for my resistance training exercises that build muscle to make you stronger, longer, leaner and meaner. Be sure to record these exercises in your fitness journal. You can challenge yourself to take the exercises to the next level by recording your goals in the journal.

Fitness4Her is a complete diet and exercise program designed for women. The journal is the other part of the trilogy and it will help to ensure your success. Take the 90 day challenge to Empower Beauty® and let the journal be the tool to help you get it done.

Journalists, tell us and our readers about your journaling experiences in the comment space below:

Spicy Black Beans

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Quick, easy and inexpensive to make, these black beans make a wholesome meal when served over rice. So high in protein, adding meat is purely optional.

2 Tbsp olive oil
2 Tbsp onion, chopped
1 garlic clove, chopped
1 Tbsp ground cumin
One 14 oz can black beans
2 Tbsp red pepper flakes

Directions
1. Add all ingredients to pot and stir together.
2. In separate pot, prepare rice.
3. Cook on medium low until hot and tasty.
4. Serve beans over rice.

Health Benefits
High in fiber and protein, low in fat, sodium and sugar. Season as described above to keep sodium levels down. The beans are great because they help to satisfy your hunger without adding many calories. Remember beans, beans, good for the heart…if you are interested in women’s fitness, you’ll add them to your grocery cart.

Leave us your opinion of this recipe in the comment space below:

Inspirations From the Sea

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I was walking on the beach the other day when I spotted an interesting shell. As I bent down to pick it up, a wave pushed in and covered the area with water. My first thought was one of dismay. I knew the wave had washed my shell away and chances of finding it were very slim. But at the same time, I was filled with wonder at what the sea might have deposited as it crashed along the shore.

Life works pretty much the same way. Sometimes when we think we have missed an opportunity, another comes along. I’ve heard some people say that when one door closes, another one opens. Opportunities avail themselves usually when we least expect it and it’s up to us to grab hold if we want to improve our lives. But if we happen to miss an opportunity we must realize that another one will come along, all we have to do is look for it.

The beach with the serene sound of the waves and the warm tropical breeze makes me think that anything is possible. I know that as beautiful and breathtaking as the ocean can be, the most awesome of God’s creations is man and of course, woman.

The sheer power of the human mind sets us apart from every creature on earth. It is this power that makes us accountable for everything we do. When we want to make changes in our lives like losing weight or getting in better shape, we must take responsibility for our actions and be accountable for everything we eat, drink and all the physical activities that we perform.

We can control our minds to make changes for a healthy lifestyle. It is possible to learn to Think to Shrink. The Fitness4Her Diet and Exercise Program advocates keeping a fitness journal to ensure success. The act of writing in your journal every day will train your brain to think to shrink. Best of all, it’s a great way to get you started and keep you going on a fitness program.

I love running along the beach, and I take advantage of its power to purge my soul and free my mind. It’s a wonderful place to exercise and I can come face to face with the mighty sea. I know there are so many beautiful places to get outdoors and enjoy nature. I hope you take advantage of those that are nearby you, too.

Inspire us and our readers with your opinion by leaving a comment.