Fitness4Her

Women's Fitness

Tropical Fruity Ambrosia

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Fruity and fresh tasting, this ambrosia is truly delicious. Great for an Easter Dinner, it’s colorful and fun to eat.

1 large ripe pineapple
2 kiwis, peeled and sliced
1 cup cubed mango
1 cup cubed cantaloupe
1 cup honeydew
1 (6 oz) low fat, custard style, lemon or orange yogurt
3/4 cup cool whip, fat-free
2 Tbsp orange marmalade
Toasted coconut to garnish
Macadamia nuts or almonds for topping

Directions
1. Cut all fruit in cubes.
2. Mix yogurt, cool whip, marmalade.
3. Spoon dollops over fruit.
4. Garnish with coconut and nuts.

Health Benefits
Low in fat, sodium and cholesterol. This dish is chock full of Vitamin C and fiber, both necessary to compliment any women’s health and fitness program. Ladies, when you are working out every day, you need to replenish your energy with healthy carbs such as fresh fruits and veggies.

Doesn’t this sound simply wonderful?  Share your opinion by leaving a comment below:

How’s Your Sexy Back?

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Your exercise program is going well, but, when you stand in front of a full-length mirror and appraise your body what do you think of your back? Are there any areas you need to work on? Maybe it’s those side bulges where your thighs meet your torso or perhaps it’s a post-baby tummy that has lasted too long. For many women, it’s your back that’s not as defined as you would like.

Being concerned about the appearance of your back is not just an aesthetic fixation. The way your back looks is an indication of how much exercise your back is getting. Exercising your back may be far more important to your overall good health, now and for years to come.

Many people don’t pay attention to their back until they have an injury. Such injury often comes not from accidents, but everyday activities. If you sit for hours in front of a computer screen at work or home, lift heavy objects or stand in one place for a long time, you may end up with an injured back and back pain. Back injuries cause more lost time at work than injuries to other parts of the body.

Most injuries can be avoided, and pain can many times be relieved, by doing exercises to strengthen both the muscles and bones in your back.

Key muscles contributing to a healthy back include those that pull your back forward, extend it downward and lift it upright. When you help those muscles become stronger and more flexible, you support the spine and protect your back from harm.

Pilates exercises are good for the back. The focus of Pilates is on the muscles of the abdominals and the lower back and its moves mimic day to day movements. Because of its focus, Pilates has become popular in rehabilitation as well as fitness. Many of the exercises in my 30 Minutes to a New You incorporate the Pilates principles.

You can build your bone strength in your spine by lifting weights at safe levels. Don’t overdue it! My exercises include strength training with the addition of light weights and advancements. All designed for the feminine body to define your curves and empower your beauty.

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The Cold Hard Facts About Cold Water Fish

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When we’re talking women’s fitness and health, omega-3 faty acids are so important. Omega-3 fatty acids can reduce insulin resistance, and the potential for atherosclerosis and heart attacks. Omega-3 fats are found abundantly in cold water fish like salmon, sardines, tuna, rainbow trout, anchovies, and herring, and in lesser amounts in flax seed oil, some nuts and seeds and beans, like walnuts, pumpkin seeds and soy beans, and in much smaller quantities in dark green leafy vegetables.

These amazing acids prevent fat from building up in the arteries, especially the aorta, the largest of the arteries, which supplies oxygenated blood to your body. Omega-3s annihilate a molecule called lipoprotein lipase, which traps the LDL (the bad) cholesterol in the artery wall.

Boost your cardiovascular health by eating more cold fish or taking supplements that contain long-chain EPA and DHA. Albacore tuna has a higher level of Omega-3s and is an excellent choice for lunch or dinner.

Improve your digestive system by eating cold-water fish regularly. With the ability to lubricate the colon, these essential fatty acids are the key to gastrointestinal health. That’s good news, because a well-tuned digestive system is paramount to losing weight. The problem is, women in America are just not eating enough fish.

To promote healthy eating for you and your family, make a meal plan before your trip to the grocery store. Then purchase the ingredients that you will need for each meal. This will ensure you have everything you need to prepare healthy meals throughout the week. It will also keep you from filling up the cart with high-calorie, fat-laden foods, too.

Fresh fish is best, but canned varieties of tuna, salmon and sardines are very healthy too. If you are looking for a recipe for a fish feast, check out our recipe-of the week section for ideas on cooking and serving these cold-water creatures.

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Goat Cheese and Vegetable Casserole

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My family really enjoys when I cook this easy casserole. The cheese provides the protein, but if you still want meat, choose bakes or grilled chicken or fish to keep your mealtime healthy.

1 (6 oz) pkg. fast-cooking long-grain wild rice
1 1/2 cups asparagus, cooked crisp/tender
1 (9 oz) pkg. frozen artichoke hearts, cooked according to package directions
3 oz fat-free cream cheese
3/4 oz shredded reduced fat mozzarella cheese
3/4 oz goat cheese, crumbled

Directions
1. Cook rice according to pkg. directions.
2. Mix rice, vegetables and cheeses.
3. Season with pepper.
4. Pour into casserole dish.
5. Bake covered in 350 degree oven until cheese is melted, about 30 minutes.

Health Benefits
High in protein and calcium, and relatively low in fat, considering the cheeses added. Make sure you use low fat or fat free cheese, especially if having a meat serving with this meal. When it comes to women’s fitness choices, we all need a little variety of tastes. This casserole will satisfy your hunger and keep you satisfied until your next meal.

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Get Thin by Exercising 30 Minutes a Day

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Some women don’t exercise at all because they think that a fitness program means they must spend hours in a gym, when actually as little as thirty minutes of moderate exercise each day is enough to improve or maintain your physical health? Look, with 1440 minutes given to you each day, surely you can spare 30 minutes for a life changing investment. By making the choice to include daily exercise as a part of your life, you begin your journey to a thinner you.

If you are like me, your time is limited. With family obligations, a full work schedule, errands to run and meals to prepare, I sometimes wonder how I get it all done. Before I began working out, I couldn’t imagine how I was going to find even five minutes a day to exercise. But once I started making physical fitness part of my routine, I can’t imagine life without it.

It’s true, with as little as 30 minutes of physical activity a day, your body will begin to change. For starters, exercise helps to change your metabolism. Once you start working out, your body will begin to use the food you eat to refuel itself.

Never worry about counting calories again with a sensible diet that’s rich in nutritious foods, coupled with 30 minutes of exercise each day. After a short time, you will begin to lose weight without giving it a whole lot of thought. Now what can be simpler than that? You’ll end up burning more fat as you build the muscles that are necessary for exercise.

As your muscles develop, you can alternate between aerobic and strength training exercises. I strongly urge you to incorporate Pilates into your workout as well. That’s because Pilates helps to strengthen your core muscles which in turn will help to keep you safe from injury. The added bonus with Pilates is that you can look 5 to 10 pounds thinner with a toned torso that is sure to turn heads.

You’ll notice mental and emotional benefits from exercising all throughout your day, too. Exercise helps your body to deal with stress, promotes better sleep, and aids in the prevention of many illnesses.

It’s a small amount of time to devote to such a beneficial way of losing weight. Won’t you start today? Just 30 minutes of exercise is all it takes. Once you get started, you won’t want to turn back.

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