Fitness4Her

Women's Fitness

Swim Your Way To Fitness

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Swimming is a fun fitness activity for women that burns a magnitude of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, and improves cardiovascular fitness.

In the summer nothing cools you off and gives you that refreshing feeling like a dip in the pool, lake, pond, river or ocean. Best of all, swimming is an activity that you can learn at a young age and continue through your golden years.

Swimming will build your strength and endurance. The longer you swim the stronger and faster you will become. You’ll not only swim faster but you’ll perform other activities more effectively, too.

• Swimming stimulates circulation
• Swimming promotes proper breathing
• Swimming helps to combat the aging process

People have been swimming for thousands of years. It has been reported that the Romans built bathhouses and pools in the lands that they conquered to serve as social and exercise clubs.

Today swimming has become the second most popular exercise activity in the United States. Millions of Americans swim for exercise. Swim clubs, recreation centers, Y’s, and many other facilities feature swimming pools and now many high schools and colleges have competitive swim teams. One of my favorite Olympic sports is swimming, especially when America wins the “Gold.”

For weight loss and fitness, swimming really kicks up a big splash. I’ve charted the calorie burning benefits for the different swimming strokes so you can get the most out of your water sport. All of these calorie counts are based on continuous swimming for one hour.

Swimming laps, freestyle, fast, vigorous effort burns 590-863 calories
Swimming laps, freestyle, light/moderate effort burns 472-690 calories
Swimming, backstroke, general burns 472-690 calories
Swimming, breaststroke, general burns 590-863 calories
Swimming, butterfly, general burns 649-963 calories
Swimming, leisurely, general burns 354-518 calories
Swimming, sidestroke, general burns 472-690 calories
Swimming, synchronized burns 472-690 calories
Swimming, treading water, fast/vigorous burns 590-863 calories
Swimming, treading water, moderate effort burns 236-345 calories

So what are you waiting for? Pull on your swimsuit, grab a towel, and head to the nearest swimming hole.

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A Strong Woman Versus A Woman Of Strength

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I found this special poem and was so inspired by it that I wanted to share it with women everywhere. The words touched my heart and lifted my spirit, and I hope that they do the same for you.

A strong woman works out every day
to keep her body in shape
but a woman of strength looks deep inside
to keep her soul in shape

A strong woman isn’t afraid
of anything
but a woman of strength shows courage
in the midst of her fear

A strong woman won’t let anyone
get the best of her
but a woman of strength gives the best
of her to everyone

A strong woman makes mistakes
and avoids the same in the future
but a woman of strength realizes life’s mistakes
can also be blessings and capitalizes on them

A strong woman walks
sure footedly
but a woman of strength knows
when to ask for help

A strong woman wears the look
of confidence on her face
but a woman of strength
wears grace

A strong woman has faith
that she is strong enough for the journey
but a woman of strength has faith
that it is in the journey that she will become strong

~unknown author

Need Motivation? Join the Team!

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If you are having trouble getting motivated to start exercising, think about joining a team. This may sound far fetched, but just hear me out. Remember when you were a kid, and played on a team whether it was an organized or a pick up game, camaraderie with other players usually brings out the best in our athletic abilities.

Many past athletes find that as time goes by they’re not as active as they once were. It could be they are just bored with exercise that does not involve a sport. If this describes you, check out the adult sports teams at your local athletic association or private clubs. Tennis, softball, soccer and volleyball are all terrific teams that compete throughout the year.

All of these sports provide excellent cardiovascular benefits, but of course you will want to check with your physician to make sure you are healthy enough to begin a strenuous sport or exercise.

Playing sports is not only fun—it also brings responsibilities that require your dedication and commitment. That’s now it cures the problem with motivation. You want to do it because it’s enjoyable and you feel responsible to do it because of your team members.

That’s right, you owe your team members your very best. After all, that’s the price for the privilege of being a part of a team. The other players depend on you to do your part. They expect you to be on time and be ready to win. There’s no place for excuses when you are one of the chosen few—a part of the team.

To stay in shape and reduce the threat of injuries when playing sports, you need to stretch every day. Flexible muscles help us to move with fluidity, a necessary part of your arsenal when playing to win.

Make resistance training a part of your workout to build muscle and strengthen your body. This too, helps to prevent injuries to your joints and bones. Strong, flexible muscles protect your joints from the stress and strain that is involved in playing sports.

When you take part in the Fitness4Her Diet and Exercise program, you can use the strength training exercises to prepare your body for top-notch performance that any team would be proud of.

Fall and winter are great months for playing outdoor sports, but there are plenty of indoor sports that can be enjoyed year around. The important thing is that you get busy with a fitness program of your choice and don’t delay. Your health is important—it could be a matter of life or death.

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Shells with Beans and Broccoli

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A great meatless dish, this meal is satisfying and delicious. If you would rather have meat, you can substitute the beans for chicken. Cooks up quickly and the leftovers can be enjoyed for lunch, later in the week. This dish makes 6 servings.

16 oz pkg. Pasta Sea Shells
4 cups broccoli florets
1/4 cup extra virgin olive oil
4 cloves garlic, minced
1 tsp dried basil
1/2 Tbsp dried rosemary
1/4 cup sun dried tomatoes, chopped
1/4 cup white wine (optional)
1 cup low sodium chicken or vegetable broth
1 cup parmesan cheese
1 (15 oz) can of your favorite beans, drained. My favorite is cannellini beans.

Directions
1. Cook pasta according to package directions, adding broccoli at the last 2 minutes of cooking time.
2. Drain, cover and set aside.
3. Heat olive oil in large skillet, add garlic, basil, rosemary and sun dried tomatoes.
4. Cook 1 minute.
5. Add wine and reduce to half.
6. Add broth.
7. Toss in beans and stir.
8. Add broccoli and pasta, stirring until heated through.
9. Add cheese.

Health Benefits
A great source of protein and fiber, beans add bulk with very few calories. Low in fat, cholesterol, sodium and sugar. The sun dried tomatoes are full of antioxidants that protect your cells, skin and nails, all important to women’s fitness and self esteem.

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

Celebrate Your Life Story

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There’s an old saying, “If you don’t like what’s being said, change the conversation.” The same holds true regarding the chatter that is going on in your head. If your mind is filled with negative self-talk that threatens to rob you of your happiness then you need to change the conversation.{+}

When you say something often enough you begin to believe it. More powerful sometimes than actions, words cut to the very core of our souls. So if you self-talk about hating the way you look, about being fat and unattractive, or if you are calling yourself names, sooner or later, you will begin to believe all of that. And the sad thing is, that once you start to believe it, you be it. Yes, you become what you think you are.

Your self-esteem diminishes and your dreams get pushed aside. All of your aspirations get filed away into the “maybe someday when the time is right” folder. You become a second-class citizen in your own mind.

Are you ready to reclaim your passion and get back to that feeling? That wonderful feeling of having nothing but possibilities in front of you. The best way to dodge the demeaning dialogue of negativity, guilt and defeat is to begin each day with affirmations.

If you speak words of praise and gratitude to all that you have achieved, you will feel uplifted and capable of success. A feeling of calmness will come over you once you realize what a magnificent creature you really are. When the need to punish yourself has passed, you can move forward to accomplish greater feats in your life.

One of the big things you might notice when you talk positively to yourself is the way that you embrace life and accept all of its challenges.

Give your day a power punch by beginning with positive affirmations. Remind yourself of all that you have to be thankful for. Write all of these things down and read them back to yourself. Take time for some peaceful meditation, allowing your appreciation for life to fill your spirit with love and gratitude.

Take deep breaths, stretch your arms above your head and lower them back to your sides, slowly and deliberately. Avoid straining, and make sure to relax your face, neck and shoulders. Allow the stress to escape as your mind, body and spirit is filled with positive energy for a healthy balance both physically and mentally.

Dismiss negative thoughts and don’t allow them to rule your actions. Make your self-talk an affirmation of love and appreciation. I guarantee you that if you start each day this way, you will feel less stressful and you will have a better self-image, instead of punishing yourself with negative words and feelings.

Start today, sit quietly for a few minutes and reflect on all of the wonderful things in your life. Shut out all negative thoughts and fill your mind with positive affirmations of all of your accomplishments. Be sure to meditate on any changes you would like to bring forth in your life. Stamp out any thoughts of criticism or deprecation.

Repeat: I am beautiful, I am strong, and I have accomplished some wonderful things in my life.

Once your day is off to a good start with positive words of praise, devote some time to your daily fitness journal. This is an excellent time to write down your goals for the week or begin your day’s entry.

As I have said throughout these posts, the journal is your success story. It is your own account of your days, weeks and months. By faithfully keeping your journal you will learn much about what and how much you consume each day. Be sure to write down everything that you eat and drink for a full assessment of your eating habits.

Whatever your fitness level, I urge you to begin keeping a journal. Experienced athletes will find the journal an especially helpful tool as you take your workouts to the next level. If you are the type of girl who is always ready for a challenge, your life story can be an adventurous one.

There’s something powerful about challenging yourself by practicing goal setting. When you follow up that challenge with the accountability of a journal you further your chance of success. As I have mentioned before, it has been proven time and again, that people who keep a journal of everything they eat and drink and all of their daily activities have a far greater chance of success than those who do not.

Remember, it takes at least thirty days to make or break a habit. You must repeat a behavior for 30 consecutive days in order to form a new habit. Regular exercise is habit forming. Now that you know how your brain goes about making a habit, it will be easier for you to train your brain so that exercise becomes a regular part of your life.

Some of you may be surprised at how much physical activity that you are capable of especially if you take the 90-Day-Challenge to Empower Beauty®. There’s a certain magic that occurs after 90 days of challenging yourself with your journal. Exercise and healthier eating become more natural. As you accomplish feats you never thought possible, you’ll be energized with enthusiasm and motivated to continue this new way of living.

Let “Day One” be “Page One” of your own personal legend of dedication, commitment, courage, perseverance, and success. Rejoice in all that you have achieved and be happy. Be true to yourself and honor your body. Inscribe your dreams and desires to commemorate with your success. Your journal is your witness and it can speak volumes.
It’s your life story… start celebrating today.

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