Fitness4Her

Women's Fitness

How to Have Wealth Without Losing Your Health

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“In the search for wealth, we destroy our health.” The Buddha, 600 BC

It’s true, you know. It happens to the best of us. As we grow older, get fixated on achieving wealth or just making ends meet, concerns for our health are “back burnered.” The sad thing is our health is never more important than when we lose it. And many times, once it gets too bad, no amount of money will help us get back what we’ve already lost.

Eating a healthy balanced diet is essential to good health as we are what we eat. Staying active is vital to optimum health too. Activities that increase your heart rate should be part of your exercise routine as well as strength training that builds muscles.

But, how do you get yourself motivated to exercise? Do you set a schedule? Or maybe reward yourself with something like a massage, a manicure or a new outfit?

I like to try new things, whether it’s an exercise class or a session with a new client. Even getting a cool new water bottle or downloading a new song or podcast that I can listen to while I exercise is a great motivator. I get my exercise gear together the night before and the next morning I’m ready to go. These extra preparations performed in an organized fashion, really help me get excited about working out. My mind latches onto these little tasks and happily anticipates the outcome, which of course means me exercising for better health.

Primarily, weight loss begins with a committed vision. Getting in shape necessitates a minimum of 30 minutes of exercise, six days a week. You’ll always want to save that seventh day for rest. Now if you have a crazy schedule, you might be wondering how you will find 30 minutes to exercise.

If we review a 24-hour day, 10-11 hours are dedicated for your job. That includes an 8 hour workday, an hour for lunch, an hour for travel and another hour for getting ready or dropping the kids off to school. If you are luck, eight hours is dedicated for rest/sleep. With, another 5 hours left in the day to watch television, eat and other life responsibilities. 30 minutes dedicated to yourself for exercise is an attainable goal.
It’s a tight schedule, I know. But just consider how much better you will feel once you start taking out just 30 minutes a day to exercise. Combining aerobic exercise with resistance training will boost your cardiovascular health, build muscles and help you lose weight. You’ll look thinner, healthier and more vibrant. All these benefits and all you have to donate is a mere 30-minutes-a-day.

Don’t compromise your health in search of your wealth. Make both a part of your life, you deserve the very best—don’t settle for less.

Start a discussion in the comment space below:

Chicken Cordon Bleu

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Oh, so French, yet you can make it right in your own kitchen. This delightful dish makes 6 servings. If you have leftovers, be sure to save them properly so you can enjoy this fine entree for lunch or snack later in the week.

6 boneless skinless, chicken breasts
4 oz sliced fat-free Swiss cheese
3 oz lean smoked ham
1/4 cup flour
2 egg whites, beaten
1/3 cup dry unseasoned bread crumbs
Vegetable cooking spray (PAM)

Directions
1. Pound chicken breast with flat side of meat mallet, until very thin.
2. Layer cheese and ham on chicken, cutting to fit.
3. Roll up chicken and secure with toothpicks.
4. Coat chicken rolls lightly with flour, then dip in egg and coat in bread crumbs.
5. Spray rolls generously with cooking spray.
6. Cook in skillet over medium heat until browned on all sides, about 8 to 10 minutes.
7. Bake at 350 degrees uncovered for 30 minutes or until cooked through.

Health Benefits
A great source of protein, chicken is low in fat, cholesterol and sodium. Choose lean ham, for the least about of fat, but try to keep your diet varied for interest. The ham adds a flavor sensation that the chicken alone just can’t provide. Portion control is key, but you can enjoy a guilt-free meal that includes flour and bread crumbs. When it comes to a lifestyle dedicated to women’s fitness, flavorful food is a mainstay.

Have you tried this recipe?  Tell us about it by leaving a comment.

Marinated Mushrooms

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The great thing about marinated veggies, is that you can pack them in a lunch and enjoy fresh veggies any time of day. Serve as a side dish for any meal, or break them out when guests come by for an appetizing snack that’s healthy too.

1/4 cup balsamic vinegar
2 Tbsp olive oil
1 tsp dried basil
1 tsp dried thyme
1 tsp dried oregano
Pepper for flavor
1 lb mushrooms, washed and stems removed
1 small red onion, thinly sliced
1/4 cup minced chives
2 Tbsp stevia

Directions
1. Whisk olive oil, basil, thyme, oregano, stevia, chives and pepper together in medium sized glass bowl.
2. Add mushrooms and toss gently.
3. Add onion and coat mushrooms with entire mixture.
4. Refrigerate for at least 1 hour or longer.
5. Serve chilled.

Health Benefits
Low in calories and fat, mushrooms are a great source of potassium and selenium, an antioxidant that works to protect cells from the damaging effects of free radicals. Important for women’s fitness and health, mushrooms are nutrient dense and add flavor with very few calories.

Have you tried this recipe?  Please share your thoughts with us and our readers in the comment space below:

Getting Fit With Affirmations

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We all know the health benefits that fitness offers, so what’s holding you back? Could it be that you just don’t have the motivation that it takes to stay commitment to an exercise program? You hate to even get started on something that you probably won’t finish—right? Now hold on there, how do you know that you won’t stick with it this time? Why have you given up before you’ve even begun the journey?

Finding the motivation to start an exercise program isn’t always easy. It’s hard to break old habits like watching your favorite television shows while relaxing on the couch. Daily responsibilities seem to suck up all of your free time and it just never seems the right time to begin exercising. The problem is, you know that it’s essential to good health to exercise regularly and you really would like to get started.

Affirmations can help get you moving. Now, before you dismiss this, hear me out. Stating positive facts aloud to yourself has a powerful effect on your sub-conscious. Talking about the muscles that you are going to work and imagining the effect of the exercise on the muscle helps to give you the ultimate workout advantage. Your mind focuses on that particular muscle and triggers the appropriate hormonal release to allow you the most benefit.

Try these affirmations when you need to begin an exercise program:
• I will exercise for 30 minutes this morning.
• I love the way exercise makes me feel.
• I love the way I look when I exercise regularly.
• I feel better after I exercise.
• I am thankful that I can walk.

Try these affirmations as you continue through your exercise program:
• I love the way exercise makes me feel.
• My body is changing because of exercise.
• My spirit soars after I exercise.
• I am amazed at my own abilities.
• I will walk/workout for 15 additional minutes today.

These sample affirmations will get you started, but as you progress, you will no doubt come up with your own positive power words. It is important that you believe in what you are saying. Think about the words that you are saying and buy into the belief.

Words speak volumes and can enrich every part of your life. Try affirmations for fitness, diet, health, financial or personal. Write them down and keep them in a book for quick reference. They really do make a difference and you’ll see that it’s easy to get fit with affirmations.

We’d love to hear about your affirmations for getting fit in the comment space below:

Spicy, Yummy and Crunchy

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This is a great treat anytime you have a crowd over. It’s easy to put together, but looks and tastes like it took hours! Makes 16 half cup servings.

Pita chips (store bought, any flavor)
1 cup dry-roasted almonds
1 cup chopped mixed fruit
1 cup dried pineapple chunks
1 tsp dried oregano leaves
1 tsp garlic powder
1 tsp chili powder
1 tsp black pepper
1 tsp cayenne pepper (optional)

Directions
1. Mix pita chips, almonds and fruit on baking pan.
2. Spray mixture lightly with fat-free cooking spray.
3. Sprinkle with herbs and toss to coat.
4. Bake at 350 degrees for 15 to 20 minutes.
5. Stir half way through cooking time.
6. Cool and eat!
7. Store remaining treat at room temperature.

Health Benefits
Pita chips are low in calories and fat. Much healthier than potato chips, pita chips are every bit as tasty. Pineapples are high in Vitamin C and manganese as well as being beneficial to digestion. Those of you ladies who are serious about your health and fitness will want to include pineapples in your full line up fruits to choose from.

Isn’t this recipe fabulous?  Start a discussion by leaving a comment below: