Fitness4Her

Women's Fitness

Positive Thoughts Produce Positive Results

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Developing a positive mindset is one of the most powerful weight loss strategies there is. Using powerful positive thinking techniques, visualizations and positive affirmations, will make it possible to achieve whatever you desire. Successful people use these techniques to develop personal power or gain a competitive edge. Learning to channel your energy through positive affirmations will transform your life, your health and renew the joy and passion for life.

You’ve probably heard of ambitious professionals repeating affirmations as they look in the mirror, when they drive down the road or prior to going to bed. This isn’t just some kind of passing fad. Positive affirmations have been in vogue since biblical times. “For as he thinks in his heart, so is he..”—Proverbs 23:7.

Whatever we believe ourselves to be is truly what we become. If we call ourselves fat, useless, lazy or stupid, we tend to walk about defeated and deflated. But if we lift our selves up with positive affirmations of praise and gratitude for all that we are and all that we have, we walk with our heads held high, full of confidence, happiness and grace

Imagine waking up each morning, bursting with excitement, energy and joy for the new day. Get started building your self-esteem with powerful words that will take you over the top!

Here are ten positive affirmations to kick start your day. Love the person that you are, allow yourself the happiness that surrounds us. Believe in yourself and others will see you as you see yourself.

1. I am special.
2. I can do anything that I set out to do.
3. I look thinner when I exercise.
4. I love how exercise makes me feel.
5. I am thankful for my life.
6. I feel healthy and vibrant today.
7. I will walk further today than I did yesterday.
8. I will eat healthy foods today.
9. My clothes look better on me because I exercise.
10. Something good comes my way, everyday.

We love to hear your positive feedback in the comment space below:

Womens Fitness For A Happy and Healthy Life

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If you are searching for a sensible women’s fitness plan, then look no further than Fitness4Her.com, your online diet and exercise program that’s dedicated to women. A certified personal trainer and fitness consultant, I created Fitness4Her.com as a way to reach out to women who are interested in fitness and healthy living.

Members of Fitness4Her.com have instant access to exercise routines, healthy cooking recipes, articles, tips and tools for all aspects of women’s fitness. Whether you need to gain weight or lose weight, boost body strength or stamina, find diet tips or inspiration … you’ll find it at Fitness4Her.com. You’ll always get honest down to earth answers to your questions or concerns about diet and exercise.

I personally answer every email that requires a response. Although it may take a few days to reply, please know that your input is very important to the success of Fitness4Her.com. I’m serious about healthy eating and I’m passionate about women’s fitness, and I know that regular exercise accompanied by a nutrient dense diet that is low in saturated fat, cholesterol, sodium and sugar, is the secret to losing weight.

You might be thinking that you already knew that secret; that you were already aware of the proper foods to eat and the amount of exercise needed. Well, if that is the case, then you probably follow that sensible diet and are pretty active and probably don’t have a weight problem—right? If your answer is not yes, then what’s wrong? Could it be that you need inspiration, motivation or new affirmations to get your women’s fitness program off the ground?

At Fitness4Her.com, you’ll find plenty of motivating articles in my daily blog, articles that will inspire you to take your fitness workout to the next level. Exclusive to Members Only, you’ll find recipes, exercise routines, engaging stories and tips to help you stay healthy while losing weight and getting in shape.

Anyone interested in a beautiful body knows that as an adult it takes hard work to maintain a fabulous figure. Diet is a big part of reducing body fat, but exercise is equally as important for staying healthy. At least 30 minutes of exercise each day for 6 days of the week, will keep your heart healthy and help to control your weight. It’s the formula that I suggest for my women’s fitness and exercise program.

As a member of Fitness4Her.com, you’ll be able to follow my step-by-step exercise routines, designed to accentuate the natural curves of the female body. Not only will these exercises help to shape your body, they will strengthen your muscles, increase your flexibility and improve your overall endurance level.

Have friends who are also searching for a fitness program that is friendly, sincere and developed with the female body in mind? Tell them join Fitness4Her.com also. Becoming a member is always easy and it’s free. F4H01045867

Snacks4Her

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Mid-Morning Snack–10:00a.m.
It’s important to get the right balance of nutrients in your five meals per day. Your mid-morning snack and afternoon snack are just as important as your regular meals.   Healthy snacks of protein and complex carbohydrates will stop you from eating the wrong foods and keep you full and satisfied until your next meal. {+}

Munch on these Mid-Morning Snacks:

Monday: 1 medium size apple with a handful of almonds or one teaspoon of almond butter.

Tuesday: Mix ½ cup low-fat, plain yogurt with your favorite fresh fruit. Top with 1 teaspoon of low fat granola with nuts and raisins.

Wednesday: 2 hard boiled eggs mixed with one teaspoon of hummus on a piece of whole wheat bread, toasted if you like.

Thursday: 1 cup of your favorite oatmeal with weight control maple brown sugar and one whole egg.

Friday: 1 banana with a tablespoon of peanut butter, sprinkled with your favorite crunchy healthy cereal.

Saturday: 1 medium sized pear with a handful of walnuts.

Sunday: 1 small bran muffin, sugar-free, ½ cup of yogurt with a handful of berries.

Afternoon Snack–4:00p.m.
I love snack time and the afternoon snack is no exception. I like to get creative. Food should always be fresh, colorful, healthful and yummy. Through the years I have found that perfect balance in some of my favorite foods. Healthy eating is good for your entire family. My three boys eat just like me. Not by preaching but by example. I’d like healthy eating to be your way of life too. Your diet, your life.

Enjoy these Afternoon delights:

Monday: 1 cup water packed tuna with mixed greens, drizzled with lemon for taste. When you are “On the Go” have tuna and a medium apple.

Tuesday: Grilled chicken or turkey breast on a whole-wheat wrap with any veggie like carrots, cucumber or tomatoes.

Wednesday: ½ whole-wheat pita with one good scoop of low fat hummus, and 1 cup raw vegetable for dipping.

Thursday: 1 small sweet potato with 4 oz. lean protein like left over fish, chicken breast or tofu.

Friday: Protein drink, if you are on the go, choose one with a good balance of nutrients and not too high in sugar or calories. At home make your own smoothie with fresh fruit. Example: 1 small banana mixed with 1 scoop of whey protein powder and 1 cup of low fat soy-milk.

Saturday: Spread 1 tablespoon peanut butter on a slice of whole-wheat bread, you can toast it, if you like.

Sunday: 1 cup of whole bran cereal with a ½ cup of low-fat, fat-free or soy milk.

If you work in an office and go out for lunch every day, you can watch your portion size and have a different afternoon snack every day. Instead of eating a whole giant sandwich or a super-size salad at lunch; section off about a quarter of the meal and save it for your afternoon snack. Not only do you have a ready-made snack for the afternoon, you save yourself the overwhelming need to eat all the food on your plate. This helps to answer the argument in your head about not wanting to waste food after you have paid for it.

Everyone is interested in getting value for their dollar. Most people are looking for ways to save on food costs. Women hate to spend money on food, then end up having to throw it out because it spoiled.

Lots of people neglect buying fresh produce because they say it spoils before they have a chance to eat it. But when they want a snack, the only thing to eat is a bag of chips or some other processed food. These types of food have a long shelf life and therefore are readily available. To keep you from reaching for junk food when you are hungry, purchase small quantities of fruits and veggies. Limit the amount you buy to no more than 3 days worth.

There are proper ways to store fruits and vegetables to get the optimum shelf life from them. Another great way of cutting costs on these fresh foods is to buy fruits and vegetables that are in season. When fruits and veggies are in season locally, there is a surplus of them as they come in from the farms. Grocers need to sell these foods as quickly as possible before they turn brown or spoil.

If you plan on serving some fresh produce (you should, every day) look for packages that are on sale. The food needs to be prepared the same day that you buy it, but you can get a much better price than you would normally.

Get to know your produce carrier and butcher, they can let you know when to expect certain foods in season, tell you about any sales and many times will split packages for you , if you need it.

Eating healthy doesn’t have to cost to cost you a fortune. It may be slightly more expensive than processed foods but in the long run, it will save you money on health costs that you might encounter due to an unhealthy lifestyle.

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Ricky’s Pumpkin Muffins

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A great alternative to sugar-filled cupcakes. Mouth-watering muffins that are sure to please, just ask my son, Ricky–they’re his favorite! Extra bonus: your house will smell like an autumn breeze, while these are cakes are cooking.

2 cups of whole-wheat flour
2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp ginger
1 cup canned plain pumpkin (not pie filling)
1/2 cup skim milk
Pinch of salt (optional)
1/3 cup light brown sugar
1/3 cup applesauce
1 egg
1 Tbsp olive oil
3/4 cup pumpkin seeds

Directions
1. Preheat oven 350 degrees F.
2. Mix together flour, baking powder, cinnamon, ginger and pinch of salt.
3. Whisk together pumpkin, milk, brown sugar, egg, apple sauce, oil until smooth.
4. Add dry ingredients to pumpkin mixture. (It’s okay if it’s a little lumpy.) Stir in seeds
5. Use a nonstick 12-cup muffin tin. Spray lightly with Pam. Divide batter evenly. Cups should be about 2/3 full.
6. Bake for 25 minutes until golden. Test with a toothpick–stick it in the center of one of the muffins, if it comes out dry, then they are done.
7. Let cool before removing from tin.

Health Benefits
High in fiber, protein, beta carotene, omega 3 fatty acids. Pumpkin, pumpkin seeds and cinnamon are full of antioxidants. For a healthy heart and a prettier complexion.

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Fried Green Tomatoes

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A low-fat version of the southern staple; fried green tomatoes are one of my favorite foods. Best with homegrown tomatoes that are fresh picked from the garden, you can find nice firm varieties at your local fruit market or grocer’s stand.

This dish is a perfect side for any meal, but I like it with eggs and wheat toast for breakfast or snack.

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4 large tomatoes, cut into ½ inch thick slices
Small amount of extra-virgin olive oil
Pinch of salt and pepper to taste

Directions
1. Heat grill pan over medium high heat.
2. Add small amount of olive oil to pan or rub tomatoes with oil or cooking spray.
3. Cook 10 minutes on each side.
4. Enjoy

Health Benefits: Tomatoes are rich in vitamin C and potassium. Low in fat, green tomatoes also have about the same amount of beta carotene as red tomatoes but with three times the amount of calcium. Low in sodium, tomatoes provide the best benefits when served with a protein like eggs or meat. The high acid content of the tomato aids in digestion.

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