Fitness4Her

Women's Fitness

Creamy Dreamy Mashed Potatoes

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These are great with oven-fried chicken or as a complement to any meal. They’re extra creamy without adding extra fat, thanks to the fat-free sour cream.

2 lb Idaho potatoes, peeled and cooked until soft.
1/2 cup fat-free sour cream
1/4 cup milk, warmed
2 Tbsp fat-free margarine
Salt and pepper to taste

Directions
1. Mash potatoes and margarine in bowl.
2. Add sour cream, milk and beat with mixer until creamy and smooth.
3. Serves 6.

Health Benefits
The great thing about a potato is that it has both soluble and insoluble fiber. It helps to lower cholesterol and aid digestion. Eating foods like these are a great way to ensure women’s fitness and health.

What do you think?  Leave a comment below:

Celebrate Fitness During Women’s Health Week May 9 -15

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To show support for women’s fitness and health during National Women’s Health Week, Fitness4Her is kicking off the celebration by asking women to make The Pledge For Health. Joining the initiative with national companies, Fitness4Her has dedicated a section of the website to allow women to make the Pledge for Health.

Health pledges can be anything that will benefit your physical or mental health. Some examples might be to participate in exercise for at least 30 minutes each day. Another suggestion could be to get at least 7 to 9 hours of sleep every night. Other pledges might include ways to reduce stress or to eat more vegetables. If it will improve your health and is something that you would like to change in your life, then it is an excellent pledge and you are encouraged to join in.

Over 157,000 participants have made the Pledge for Health and more women are signing up every day. It’s a good way to identify health aspects in your life that can benefit from positive changes in your behavior and habits.

Why Celebrate Women’s Health Week?
National Women’s Health Week is a weeklong event from May 9 through May 15 with the theme, “It’s Your Time.” NWHW seeks to empower women to make health a top priority by taking simple steps for a longer, healthier and happier life. These include exercise, nutrition, getting regular health check ups, paying attention to mental health and avoiding risky behaviors such as smoking.

To further promote National Women’s Health Week, Fitness4Her is asking members to spread the word and spread the inspiration for women’s health and fitness. It is our mission to reach as many women as possible and help them to understand the importance of health and fitness. Through daily blogs, Tweets and Facebook updates, Fitness4Her will support the cause by encouraging women to make The Pledge For Health.

Women who realize the necessity of a healthier and happier lifestyle can make their pledge for health by following the link to the Fitness4Her website. In a dedicated section of the site members and visitors can read the stories of other women, make their pledge and share their own testimonials of struggles and victories. A section of the website has been devoted solely to NWHW with an interactive map that allows each woman’s pledge to pop up in her respective location.

Free Fitness Tools
In addition, Fitness4Her will offer a free membership to anyone who visits the site. Membership privileges include the Fitness4Her Diet, healthy cooking recipes, exercise routines and an online journal—all sensible and helpful tools to help women improve their health and fitness habits. If all that’s missing is the motivation to get started, be sure to read the Fitness4Her blogs on motivation, inspiration and to keep you going—affirmations. It’s all here at Fitness4Her and membership is free and a great way to keep the promise when you make the pledge for health.

30 Minutes To A New You Total Body Workout

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Welcome to my 30 Minutes to a New You exercise program, featuring the Total Body Workout. As you will note in the chart below, each exercise in this workout will help you target specific muscle groups.
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I’ve given you the formula for success with these workouts, by providing the number of repetitions and sets that are required for the best results.

Below the chart, I have described each of these muscle groups and explained the benefits for developing and strengthening these areas of your body.

Exercise Major Muscles Trained Repetitions Sets

Squat
Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Lunge
Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Chest Press
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
Push-ups
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
One Arm Row
Latissimus dorsi, rhomboids, posterior deltoids 8 -12 1 – 3
Reverse Fly
Rhomboids, posterior deltoids 8 -12 1 – 3
Triceps Kickback
Triceps brachii 8 -12 1 – 3
Overhead Extension
Triceps brachii 8 -12 1 – 3
Biceps Curl
Biceps brachii 8 -12 1 – 3
Hammer Curl
Biceps brachii 8 -12 1 – 3
Shoulder Press
Deltoids 8 -12 1 – 3
Abdominal Crunch
Abdominals 8 -12 1 – 3

The first exercise listed in the above chart is the Squat, the second exercise is the Lunge. Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. Girl, if you want a beautiful bootie, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.

The third exercise listed is the Chest Press and the fourth is the Push Up. Both of these exercises work the following muscle groups:

Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing have on our beautiful breasts.

Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.

Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in sleeveless blouses.

The One Arm Row is the fifth exercise listed in the Total Body Workout. The Reverse Fly is the sixth exercise and its movements work nearly the same muscle groups as the One Arm Row. The following muscle groups are affected by these workouts.

Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.

Rhomboid muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops.

Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.

The seventh and eighth exercises are the Triceps Kickback and Overhead Extension. These exercises are designed to accentuate the following muscle group.

Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.

Biceps Curl and Hammer Curl are the ninth and tenth exercises in my Total Body Workout. These exercises both work one muscle group.

Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.

Shoulder Press is the eleventh exercise listed and it alone works one muscle group.

Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look.

Abdominal Crunch
Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs. This area under a woman’s breast and extending down to her pelvic area is one of the most sensual places on the female body.

Slimmer…Stronger…Sexier…that’s how others will describe the “New You” as you master the Fitness4Her Total Body Workout. These exercises will help you to develop flatter abs, a firmer butt, leaner legs and well toned arms.

So, what are you waiting for? It’s time to lose that weight and get in shape. Follow my posts as I show you how to properly execute each exercise in the Total Body Workout.

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Christian’s “More Pleeze” Cheese Spread

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My oldest son can never get enough of this chunky cheese spread. Serve it with pita chips, cause they’re low in fat and calories, yet have the strength to hold up under a heavy spread. But don’t let the weight scare you away, it’s made with fat-free and reduced fat cheese…so enjoy!

1 eight oz pkg. fat-free Philly cream cheese
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped mango chutney
1/2 cup chopped onion
3 Tbsp raisins
1 Tbsp ginger
1 garlic clove, minced
1 tsp curry powder
3 Tbsp chopped dry roasted cashews

Directions
1. Mix cheese, 2 Tbsp chutney, onion, raisins, ginger, garlic and curry powder until blended.
2. Refrigerate mixture for 2 hours so flavors will have a chance to blend.
3. Mound the mixture and place in the center of a lovely serving plate.
4. Spoon remaining chutney around spread.
5. Sprinkle with cashews.
6. Serve with pita chips or vegetables.
7. Makes 8 servings, 2 Tbsp per person.

Health Benefits
Low in fat and calories, this cheese spread is a healthy alternative to store bought brands. The mango chutney adds flavor and fiber, so important to women’s fitness and health.

Have you prepared this recipe yet?  Tell us what you think in the comment space below:

Maintain Your Motivation with Affirmations

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Is there fire in your fitness program? Do you burn with desire to workout every day? If not, what’s happened to the drive that you had in the beginning? Learn to maintain your motivation by saying affirmations. An affirmation is a solemn and positive declaration that you tell yourself to create a change in the way you feel and think.

Here are some of the most common affirmations:
“I am going to be who I choose to be.”
“I love and accept myself for who I am.”
“Exercise makes me healthy in body and spirit.”
“I become better in each day in every way.”
“I love how exercise makes me feel.”
“Exercise makes my clothes fit better.”
“I am stronger because I exercise.”
“Today I will exercise for 15 additional minutes.”

Now, to enjoy the effects of affirmations in our lives, it is good to know the right way to do the affirmations. Here are some of the helpful guidelines:

1. Come up with an affirmation that you feel comfortable saying. You can use the affirmations above or find one that works for your specific needs. If you like, you can write your own affirmation. All you have to do is make it powerful and convincing when you say the message to yourself. You must believe it is possible.

2. State it in the present tense. Affirmations are most effective when said in the present since they imply an event or task in the present. The present convinces you more than the future tense that is still to take place.

3. Choose positive words of encouragement. Refrain from using the words “no” or “not” in your sentences since they indicate the things that you have to remove. Focus more on the things that you want rather than what you fear happening.

5. Repetition is essential to making affirmations work. Your affirmation is a mantra that you will have to keep telling yourself so your subconscious is convinced that this is something that you want to change.

6. Put your heart into it. You have to have more feeling when you say your affirmations. You should not be just reciting something without feeling. Be passionate as you say the words to yourself and take the meaning to your heart so you won’t forget.

7. Believe and persevere. Belief in the affirmations is something that may not come right away. Continue to repeat it believing that you can bring about this improvement in your life.

Affirmations can work for every aspect of your life. Your affirmations don’t just have to entail your fitness goals; positive affirmations train your brain to bring about the changes that you want. Whether it be fitness, family, financial or business related, affirmations will work to help you succeed.

Affirm your motivations in the comment space below: