Fitness4Her

Women's Fitness

Physical Transformations Begin with Psychological Affirmations

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Transforming your body from its current state to a stronger, leaner, shapelier figure is more complicated than simply exercise alone. In order to make a difference in your physical appearance, you must change the way you think. Exterior changes require interior motives.

If you are ready to make changes in your life, you must be committed body, mind and soul. The body cannot do what the mind is not in agreement with and the mind cannot connect if the soul is not satisfied. If you want to transition your body from its current physical shape to a stronger, healthier physique, you must change the way you think about food, exercise and the importance of fitness and health.

Daily affirmations will help you build the confidence you need to achieve your goals. Before leaving for work or your workout, take time to meditate on your affirmations so that as you speak them, you wholeheartedly believe the words you tell yourself.

Below are 20 Affirmations to lift you up and help you meet the challenges of your next workout.

1. I will have an excellent workout today.
2. My legs are stronger.
3. I am excited to exercise.
4. My body is challenged but I will not give up.
5. I have the willpower to complete my workout.
6. My body is working, my body is changing.
7. This is difficult today but will be easier tomorrow.
8. I am proud of myself for exercising.
9. I am transforming my body and taking charge.
10. My new image is less fat, more muscle.
11. I feel healthier and stronger.
12. I have balance within my body, mind and soul.
13. I focus on positive progress not perfection.
14. My mind is focused, my goals are clear.
15. I am strong and healthy.
16. I am meeting my fitness goals.
17. I enjoy physical activity.
18. Exercise rejuvenates my body, mind and soul.
19. Daily exercise is making me stronger.
20. Staying fit and active makes life fun.

Pear, Sprouts and Brie Sandwiches

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These are great sandwiches to enjoy for a party, small get together or just for the family. You might want to put on your cape and tiara because these fancy sandwiches will make you feel like a Queen.

2 Tbsp Dijon mustard
1-1/2 tsp honey, cinnamon & raisins
4 slices favorite Ezekiel bread (toasted)
Smear of Brie cheese, 2 to 4 ounces
2 medium pears, thinly sliced
1/2 cup of alfalfa sprouts

Directions:

1. Combine mustard and honey.
2. Spread cheese first and broil until it melts.
3. Spread mustard and honey mixture on each slice of bread.
4. Top evenly with pears and sprouts. Yum.

Health Benefits:
Pears are a good source of dietary fiber, Vitamin C, Vitamin K and copper. The Ezekial bread is low in saturated fat, low in sodium, low in sugar, and low in calories. The honey, cinnamon and raisins are delicious while still providing excellent nutrition. Easy to make and easy to digest.

A Solitary Idea for Healthy Living

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Every great act begins with a solitary idea. Everyone has thoughts and ideas, envisioning them is the next step to helping them come true. To turn those ideas into great acts, you must have vision, commitment and the willpower for achievement.

Let’s say you want to lose weight. Start by making a list of the reasons you want to lose weight. Maybe it is so you will feel better, move about easier, get healthier, or even to make yourself look prettier. Be honest, whatever your reasons, you need to write them all down.

Imagine yourself in control of your health, making wise decisions about the foods you eat and abstaining from bad habits. Think about losing all the guilt associated with eating the wrong foods or not being active enough. Concentrate on the sense of accomplishment you will feel when you take charge of your life.

For those who struggle with their weight, it is not easy to lose excess pounds. Food is not the problem. Many times, the challenge is in the mind. Emotional eating and binging on junk foods is a product of the problem but not the problem itself. Look past those reactions and make the decision to love your body enough to change the way you think about food.

It all starts with an idea. Like living a healthier lifestyle, you must believe it to achieve it. It is step one in the road to victory. Once the idea takes hold, you create goals and begin to formulate a plan to succeed.

Make the changes you need to help you meet your goals, but keep in mind that true accomplishment is a work-in-process. The positive changes you make today will have lasting effects on your health now and in the future. It’s not just about losing weight, it’s about living the healthy life you deserve today and for the rest of your life.

How To Stick To Your Diet

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Dieting doesn’t have to be hard. It’s actually pretty simple when you think about it. If you eat more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. The ideal way to manage your weight is to gradually make changes in your diet and your physical activities.

Diet is a must if you want to lose weight. A good fitness plan is a combination of diet and exercise, but if you want to lose weight, you will have to make changes to the foods that you eat. Not only the types of foods, but the ways that you prepare them, too. That doesn’t mean you have to give up all the foods you love and replace them with bland tasting foods that you hate, either. Successful dieting is about weight management and that means finding the best ways to enjoy the foods you love in a healthier way.

Dieting is all about making healthy changes in your diet. Eating healthy isn’t just a great way to lose weight, it’s a great way to stay fit and healthy and feel good about yourself. Your body depends on a nutritious diet and making a few changes can ensure you eat healthy and lose weight, too.

Most of the time, the hardest thing about dieting is actually finding the right time to start. So what’s stopping you from starting?

Each day that you put off dieting makes it more difficult to get started. Excuses won’t burn calories and they won’t change the fact that you need to lose weight. The only thing that excuses do is make you feel guilty for not getting started. Guilt is unproductive and causes a great deal of stress. As often as possible push guilt away and replace those feelings with positive words of encouragement that empower you rather than cause you defeat. Daily affirmations will transform a negative attitude into a positive one. I like to say my affirmations first thing every morning to set my mind, body and soul on the right path.

Make short and long term goals when you begin your diet. Reward yourself along the way with little gifts such as workout gear, new clothes, a trip to the spa or even a tool for the yard. Refrain from food or alcohol rewards when you reach your goals. These little acts of appreciation work just as good on yourself as they do when you reward others for their exceptional work. Just stick to your diet and you will be able to enjoy the rewards of your labor for the rest of your life.

The Heart of a Healthy Lifestyle

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Heart disease is still the leading cause of death for both women and men in the United States. That does not mean it has to happen to you. You have the power to prevent heart disease, no matter if you are 17 or 77, you can make healthy lifestyle changes that will lower your risks of heart disease or stroke.

It’s important to make healthy lifestyle changes as early as possible since the risks of heart disease increase dramatically during menopause and after. But it is never to late to take action. Protecting your heart can be as simple as taking a brisk walk, eating more vegetables, and seeing your doctor regularly.

Diet and exercise are two factors that are prominent in creating a heart healthy lifestyle. Maintaining a healthy weight is important for a vibrant, vigorous life. Unfortunately, research shows that American women are eating more and moving less.

If you need to lose weight, the best approach is a gradual one. Don’t skip meals, don’t fall for fad diets, and don’t give up. Do eat 3 to 5 meals every day. Do make your portion sizes smaller. Do eat lots of fresh fruits and vegetables.

There are many diets that can help you lose weight. If you have struggled with weight gain and loss in the past, take it day by day. Use a fitness journal to chart your efforts, recording your current weight and measurements. You will want to keep track of everything you eat and drink so you will know what food choices work and which ones don’t.

Exercise at least 6 days a week. Alternate your workouts between cardio activities and strength training exercises. Build up your strength and implement circuit training into your routine, adding weights and coordinating weightlifting with cardio. It has been proven that just 30 minutes of exercise each day will help to improve heart function and protect your health.

Regular physical activity not only improves heart function, it also relieves stress and depression, major factors for heart disease and other health conditions. Daily exercise is good for the body, mind and soul. It increases endorphins, opens your lungs, improves circulation, and energizes every cell in your body. Follow that up with adequate sleep each night, so your body has time to restore all that energy and give your heart the rest it needs.