Fitness4Her

Women's Fitness

Breakfast Pizza

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This pizza recipe can be enjoyed at any meal—breakfast, lunch or dinner. It’s a great way to start out the day or you can look forward to having it after a hard day’s work. Keeping with our fitness program, choose low-sodium tomato sauce and fat-free cheese to keep your dish heart healthy. You can add other veggies to your pizza, too.

Whole wheat English muffins
1 cup low-sodium tomato sauce
1/2 green bell pepper
1/2 small onion
1 cup shredded fat-free mozzarella cheese
1 cup mushrooms
1 cup spinach

Directions
1. Toast English muffins.
2. Spray baking pan with PAM.
3. Place muffins on pan.
4. Add sauce, vegetables and cheese, dividing evenly between each muffin.
5. Place pan in preheated 350 degree oven and cook until golden.

Health Benefits
Low in fat, calories, sodium and sugar. High in antioxidants, iron, fiber and vitamins. Stay true to your portion control for a successful women’s fitness diet that will bring you the results that you are looking for.

Try this recipe, then let us know what you think in the comment space below:

30 Minutes To A New You – Applying the Exercise Principles

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In the previous posts we described my ten exercise principles and talked about each one. Now we will take those principles and apply them to your daily workout.

Based on my ten principles, the 30 Minutes To A New You exercise program will help you transform not only your body but also your entire life! Ladies, by applying these principles, you will actually see the results of how nutrition and exercise work together to help you achieve a healthy body and lifestyle.
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Your greatest opportunity for success lies in your ability to take control of your health by adding as little as 30 minutes of exercise to your daily routine. Think it, believe it, achieve it.

I recommend the following formula for your success: days one, three and five engage in aerobic activity and days two, four and six should be dedicated to resistance training. I strongly urge you to rest on the seventh day. Remember the eighth principle and get plenty of rest. Your body needs time to adjust and rebuild after physical activity and that day of rest will help ward off any injuries from overusing your muscles.

My exercise program has three workouts to choose from: The Total Body Workout, The Upper Body Workout and the Lower Body Workout. I recommend the following exercise schedule:

Day One: Fun Day
Day Two: Total Body Workout
Day Three: Fun Day
Day Four: Upper Body Workout
Day Five: Fun Day
Day Six: Lower Body Workout

As with any exercise program, I strongly advise you to seek advice from your physician before beginning this program. Only your doctor can determine if you are healthy enough for physical activity.

In the following posts, we will go into detail on each workout. I’ll give you instructions on how to do specific exercises, explain which muscles are affected and suggest the number of repetitions you need to do in the beginning, in the secondary level and in the advanced level of the exercise.

Please read the descriptions of each exercise for proper form and execution and refer to the photos if you need a visual guide. Wherever possible, I have included alerts for those of you who need a modification due to a physical limitation.

Please know that modifications do not suggest weakness or inability. Modifications are given to keep movements safe and effective no matter what the health issue. Also, look for the ☺Take it to the Next Level notes. These are given so that as you progress, you can further challenge yourself.

If you haven’t lifted weights in a while, or never lifted weights before, go easy in the beginning to be safe. Start off with 1 to 3 pound weights and then as you progress you can increase your weights. As some muscle groups are stronger than others, you may want to try a variety of weights for the different exercises.

A good rule is that during the exercise program, your muscles should feel challenged but not struggling. If your muscles ache or your have cramps in your legs, this could be a sign of dehydration. Be sure to drink plenty of liquids, especially water.

Now, usually the day after your workout is when you can tell whether you lifted too much weight or just the right amount. The muscles that you worked may feel sore, this is a condition known as delayed onset muscle soreness (DOMS). It’s a natural response to exercise.

But if you experience pain in your joints during exercise, you may need to reduce the weight, reps, and/or sets. If your joints continue to be sore, I recommend consulting with your medical professional to find out what is causing the problem before it progresses.

Remember that your core is the center of your strength. By engaging your core with each exercise, you will build these central muscles that allow you to do so much. It’s a mind/body connection that will bring your workout to a whole new realm.

Keep in mind that as you diet to burn fat and exercise to build muscle, you may not see a big change in the scale when you step on. As we discussed in Explaining the Exercise Principles, Part 4, you are not just a number on the scale. Look at yourself in the mirror. If you like the changes that you are seeing, then you are doing something right.

Beware Of Saboteurs
Set your goals. Stick with them. Don’t let others try to sabotage your fitness program. Everyone has an opinion, so do you. The only opinion that really matters is yours.

When I first started going to the gym, I was told not to do cardio exercises and a whole bunch of non-solicited advice about what was best for me.

Now, whom should I listen to? Me, of course! I’ve found what works for me and I want to help other women find what works for them too.

There is always a “know it all” who criticizes what others do. I find them in most places I go, so I try to just smile politely or ignore them all together.

Listen, the better you look, the more inclined others may be to take you down a notch. Some may tell you that you look great while others may say you look too thin. People tend to feel a bit jealous when they see “one of their own” achieving a great feat. Don’t let anyone, be it a friend or foe, destroy your dream.

If you can encourage others to join you, bring them along, it’s always fun to have a workout partner. But don’t allow anyone to get in the way of your goals. Stay focused on what you want then make plans to achieve it.

Finally, let me say, my deepest hope is that you will enjoy doing these exercises and will use them to challenge yourself to a healthier lifestyle.

Remember, working out is something you are doing for yourself — for the one person who really does matter.

We value your opinion; start a discussion in the comment space below:

Affirmations for Dieting

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• I love myself as I am, regardless of how much I weigh.
• I toss out negative thoughts.
• I choose to be thin and healthy.
• I now see myself as being thin and healthy.
• Everyday I get more control of my weight.
• My thoughts influence my body.
• I eject any negative thoughts about my body.
• I choose to think positively about my body.
• My beliefs create my physical reality.
• I know that I control my weight.
• My new reality includes my desired weight and shape.
• In my mind I am now slim, healthy and attractive.
• My physical reality is quick to follow.
• I will attain and maintain my desired weight.
• I honor my body.
• I am so thankful for all that I have.

What is it about these words that make them an asset to any successful fitness or weight loss program? Can just speaking these words empower you to stay on a diet? Well to begin with, your diet is your way of life. It is the way that you eat. Women choosing a healthy diet shouldn’t be just about losing weight. Because once you have lost the desired weight, I’m hoping you’ll continue eating healthy with a diet that’s good for you.

Affirmations are about empowering yourself to find the commitment to make a desired change in your life. Powerful words that are used to build a positive self talk. By consistently repeating positive affirmations to yourself, you create positive subconscious thoughts that lead to positive actions.

Instead of negative words that conjure up guilt, frustration or sadness; positive, productive thoughts will replay automatically throughout your life. Each time they replay, they’ll reinforce the new positive inner-image you have of yourself and your life in general. By replacing old, negative thinking with new, positive subconscious thoughts you’ll have access to the endless resources of positive energy that lies within you.

When you use positive affirmations, you must believe them and you must feel them. Allow yourself to fully experience each affirmation. Enjoy the positive force that they offer. Assume each affirmation to be true in your physical reality. Feel the positive emotions and allow your positive actions to follow.

Share your positive dieting affirmations by leaving a comment.

Sesame Vegetable Stir-Fry with Oriental Noodles

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Ladies, here is a great way to eat Asian foods without leaving your home. This healthy dish is easy and quick to prepare for any day of the week. Add chicken or shrimp for a complete meal that will compliment your fitness program and is truly delicious.

8 oz asparagus, cut-up
1/2 tsp crushed red pepper flakes
1 (15 oz) can black beans, drained
1 (14 oz) jar sweet and sour sauce, low sodium
1 large tomato, chopped
1 pkg. Chinese egg noodles
Vegetable spray

Directions
1. Spray pan, wok or skillet and heat over medium.
2. Stir fry asparagus for 4 minutes.
3. Add red pepper flakes and cook 1 minute.
4. Stir in beans and sauce into skillet.
5. Cook for 3 to 5 minutes.
6. Stir in tomato pieces.
7. Serve over noodles.

Health Benefits
An excellent source of fiber and protein, black beans are inexpensive and easy to find in just about any grocery store. Asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C and K, and traces of vitamin B complex. Another good source of dietary fiber, asparagus is also rich in niacin, phosphorus and very low sodium. A must for any women’s fitness diet, asparagus is one of those few vegetables that actually has the calcium and magnesium in the ideal ratio of 2:1, to keep bones strong.

Give us your opnion in the comment space below:

Healthy Tips to Trick Your Mind and Your Tummy

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Much of the way we eat; is out of habit. If we strive to become more mindful of what and how much we are eating, we can cut down significantly on the amount of sugar and fat in our diet.

You see, many times we add sugar and fats to our food completely out of habit. I’ve watched people salt their foods before they even taste it. The remarkable thing is that making some very small but practical changes to your eating habits can eliminate many hidden calories.

If you desire to lose weight, making some small changes in the way that you eat will bring you big results. I’ve outlined some healthy tips that will trick your mind and your tummy. You’ll drop pounds without even feeling like you are dieting.

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Breakfast

1. Pour fat-free, soy-milk or rice-milk into your cereal instead of whole milk.
2. Always eat your meals from real plates, never out of a bag or frozen food container.
3. Skip the donuts or sweet rolls and have a fruit salad, bowl of melon, berries or banana with low-fat milk. Sprinkle with flaxseed for some healthy Omega-3 fatty acids.
4. Share a bagel with your husband, child or co-worker or wrap up the other half for another meal later on.
5. Use cooking spray when cooking eggs instead of oiling the pan.
6. Choose nonstick pans instead of oil, too.
7. Spice up your coffee with cinnamon or nutmeg instead of sugary syrup.
8. Substitute Canadian bacon for regular bacon or sausage.
9. Eat protein at every meal.
10. Make omelets healthier and lower in calories by substituting 4 egg whites for 2 whole eggs.
11. Omit or cut in half the butter you normally use on muffins and bread.
12. Add lots of veggies to your omelets and frittatas, like mushrooms, peppers, and broccoli, and add less cheese and meat.
13. Choose all fruit jam over sugary jelly.
14. Use a fat-free cream cheese as spread for bagels, toast and English muffins.
15. Change the perception of your portions by making them look bigger when you serve your breakfast small plates and glasses.

Lunch

1. Add lettuce, tomato, onions and pickles to your hamburger or sandwich. This will help to add veggies to every meal and you can omit the cheese or use a half slice of low fat cheese instead.
2. Add zucchini, green peppers, onion and mushrooms to spaghetti sauce and leave out the meat. The veggies will make the sauce chunky and robust.
3. Choose fat-free mayonnaise and fat-free or Light Ranch dressing.
4. Have a grilled veggie sandwich in a pita instead of a meat sandwich.
5. Substitute regular butter for fat-free butter spray.
6. Make your own pizza and use less cheese.
7. Substitute fat-free sour cream in regular recipes.
8. Skim the fat from soups and stews.
9. Trim all fat from cuts of beef, pork and chicken.
10. Bake, broil or grill your meat rather than frying.
11. Order Pizza with chicken rather than pepperoni.
12. Select a homemade tuna fish (water packed variety) sandwich on regular bread over a hamburger and fries or large deli type sandwich.
13. Choose three to four ounce portions of meat for each meal.
14. Remove the skin before you eat your cooked chicken.
15. Top your salads with cut green onions instead of croutons.

Dinner

1. Try to eat at the same time each day, or closest to it. Maintaining a regular schedule maintains your sugar levels and keeps you from overeating or becoming hungry between meals.
2. Add celery and onions to all soups to add volume and taste.
3. Eat an apple before meals to add vitamins, fiber and to help satisfy your appetite.
4. Drink water or unsweetened tea with your meals. Add a lemon slice and an orange slice instead of sugar.
5. Prepare your own salad dressing with 2 parts balsamic vinegar and one part extra virgin olive oil.
6. Reduce the amount of cheese in casseroles.
7. Serve vegetable appetizers as well as meat and cheese.
8. Omit or cut in half the butter you use to cook with.
9. Savor and enjoy your food. Eat slowly for proper digestion and to help you become satisfied.
10. Wait at least 10 minutes after eating before returning for second helpings.
11. Try a meatless meal whenever possible.
12. Reduce fat at every meal. Be mindful of the amount of fat that you use to cook with and use on your food.
13. Season vegetables with lemon instead of butter.
14. Eat whole grain bread rather than processed white bread.
15. Eat protein at every meal.

Try not to eat at least three hours prior to going to bed. This gives your body some time to digest your food before going off to sleep. Likewise, don’t eat a large meal prior to exercising, but eat a small amount of protein about an hour or so before you exercise. This will help you to burn more fat while you workout.

As often as possible, eat your meals from home. This allows you to control your portions and the ingredients in the foods that you are eating. However, just because you choose to eat a healthy diet does not mean that you cannot go out to eat.

When dining out, there are a large variety of healthy foods to choose from. More and more restaurants accommodate special dietary needs. Ask about putting your sauces on the side and inquire about the fats used in cooking. Many dining establishments have a Lighter Side menu that takes all the guesswork out of dieting when dining out. But when you want that special dish—go for it. But if the portion is large, consider taking half of it home and having it for tomorrow’s lunch or midday snack.

Eating a healthy diet that will help you achieve your ideal weight and size is a responsible decision and one that will pay off in big returns.

Tell us about a few of your tricks in the comment space below: