Fitness4Her

Women's Fitness

Warm Spinach Salad

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This salad makes a great meal for lunch or dinner. I like to serve it with Ken’s Lite Raspberry Vinaigrette Dressing. Choose any fat-free or low-fat, low calorie dressing that you like. Keep it light though, this salad is tasty all on its own.

One 10 oz pkg. salad spinach
4 green onions, sliced
4 slices turkey bacon (crispy)
2 hard boiled eggs, chopped
Handful of unsalted walnuts

Directions
1. Combine spinach, onions, turkey bacon and eggs in salad bowl.
2. Heat dressing and serve warm.
3. Can always add 4 or 6 oz chicken breast for more protein and to make a more complete meal.

Health Benefits
Low in fat, sodium, calories and cholesterol. Spinach is an excellent source of iron, necessary for a healthy women’s fitness plan. The turkey bacon is a great choice because it’s low in fat but high in protein, served with the boiled eggs and walnuts, you have a complete serving of protein and vegetables that are sure to give you the strength you need for a busy lifestyle.

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Get Up and Get Started Exercise Makes You Feel Great

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Have you been thinking lately of getting back into a fitness routine? Perhaps you’ve wanted to join that new gym around the corner, but you’re just too self-conscious about going in there alone. Many women feel the same way that you do.

The first time I walked into that big room full of men and women working out amidst the noise of all those weights clashing together, I felt quite intimidated. Then I realized that they were there to get exercise, same as me and I had every right to be there too. Once I got through a couple of workouts I started to relax and feel more comfortable going by myself.

In the beginning, I couldn’t do anything close to the workout others there had mastered. I struggled with the weights, my muscles burned and I felt tired, hot and exhausted. I was getting lots of unsolicited advice from many of the experts at the gym, some saying I had to add more weights to see any results. I made friends and acquaintances this way, but I kept my senses when it came to taking too much advice.

I found that the more I exercised, the better I felt. The better I felt, the more I wanted to exercise. It wasn’t long before I was actually looking forward to working out. Exercises and moves that in the beginning were almost impossible to do became warm-ups to the more advanced exercises that my body began to crave. Rather than feeling exhausted after a workout, I felt revived and refreshed, ready to take on the day.

Exercise changed the way that I felt about myself. It provides an outlet for the stress of daily challenges and it offers visible differences in the way my body looks. I have more energy now, and with three boys and a husband, I need to keep going all day long.

I believe exercise can add positive benefits to your life too. In this day and age, women have many different opportunities to exercise. You can join a local gym, maybe someplace convenient to your office or home. This way it will be easy to visit often. If you don’t care for gyms, try organizing a walk group with people at work. There’s usually someone there who, like you, is looking for an outlet to exercise. If neither appeal to you, start exercising at home or engage in aerobic activities, such as walking, running, cycling, swimming or playing any sport that increases your heart rate.

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The Palm Beach Club

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For a fast lunch when the girls are over, I like to serve them this heart-healthy sandwich with a tropical flair. Stack it up, decorate with a frilly pick and serve them on some colorful plates. The girls feel like they’re dining at the resort. No need to add mayo to these clubs, the avocado will take care of that.

Per Sandwich:
1. 2 slices of Ezekiel bread, low sodium, toasted
2. (any whole grain bread is fine)
3. 2 oz. low sodium turkey
4. (I like to use real turkey breast that I cook at home. As a matter of fact, I cook a turkey breast every week, so I have it ready when I need it.)
5. 1 oz. low-fat Monterey Jack cheese
6. 3 slices fresh avocado
7. 2 Tbsp. low sodium salsa
8. 1 fresh chopped mango–divide between the sandwiches or cut extra as needed.
9. Add lettuce instead of chips for some extra crunch!

Health Benefits:
Low fat, low sodium, everything on these sandwiches is healthy. The turkey, avocado, and Monterey Jack cheese are all great sources of protein but contain very little saturated fat. Served on whole grain bread to boost the fiber level already provided by the fruit. All in all, it’s the perfect lunch.

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Your Thoughts Hold The Key To Transforming Your Life

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Much of your happiness and your success in life are controlled by the thoughts you hold in your subconscious mind. You are what you think you are. If you start the day off with a positive attitude chances are your day will end positively. If you allow negativity to roost in your mind and convey itself in your attitude, your day will probably end on the downslide as well.

Why not give your day a power punch by beginning with positive affirmations. Remind yourself of all that you have to be thankful for and all that you can do. Recite your affirmations out loud or write them 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.

Positive affirmations are powerful statements that are used to build a positive internal dialog. By consistently repeating positive affirmations to yourself, you create positive subconscious thoughts.

But how do you remember to take time out for affirmations? With a busy day just getting started, it’s tempting to skip just about anything to get going. But just like you don’t want to skip brushing your teeth because your mouth will feel yucky, skipping your affirmations will make you day feel yucky too.

If you want to change a habit or make a habit you have to be consistent for at least 30 days. That’s how long it takes your brain to accept the new idea and to form the habit. After the first 30 days, you will become so accustomed to saying your affirmations that you will find that you actually look forward to them.

Affirmations can really change the way you feel about yourself and others. Fitness4Her is a diet and fitness program that’s based on a diet you can stick to and an exercise program that’s easy and fun. Affirmations and journaling are encouraged to keep you motivated and accountable so that you will succeed in your journey to a healthier body in order to live a happier lifestyle.

This time you will succeed. Conceive it, believe it, achieve it. Now go out there and make it happen!

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Yummy Turkey Burgers

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Turkey burgers are some of my boy’s favorites. I like to serve them with side salad that’s loaded with our favorite veggies. Offer balsamic vinegar or homemade hummus for dipping.

1 lb extra-lean turkey
1 packet of best choice low-sodium onion soup or dip mix
Couple drops of water for a smooth texture
Pinch of garlic powder
Pepper to taste

Directions:
1. Use grill or nonstick pan
2. Add little olive oil to coat meat
3. Pat out turkey into burgers
4. Cook on medium heat, 3 minutes each side until done.

Health Benefits:
Extra lean turkey means it is extra low in fat. A high source of protein, that’s low in sodium. Stick with the low-salt dip mix, it will have a great taste without adding too much sodium to your diet.

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