Fitness4Her

Women's Fitness

Affirmations Just For Exercise

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Have you ever noticed a waning in your motivation right prior to leaving for the gym? Deep down, you know that you will be happy that you worked out, rather than sitting here on your butt. However, your mind starts rolling over all of the reasons you shouldn’t go to the gym. It conjures up a bunch of excuses and other obligations that you could take care of rather than going to the gym. So you begin to believe your mind. After all, it makes everything seem so logical.

You miss your scheduled workout and go about doing whatever monotonous task you felt was so much more important. Then, like your worst enemy, your brain starts sending messages about how you should have gone and exercised, it gets transfixed on this and soon you begin experiencing feelings of guilt and remorse for having skipped the gym.

Your brain is the most complex organ in your body. Weighing in at about 3 pounds for an average adult, it requires nearly 20% of the body’s oxygen and blood flow. Your brain has the ability to make you feel great or to cause you to take to your bed in pain and illness. The wonderful thing about this mix of gray and white matter is that you can manage the messages that your brain is sending by controlling the stimuli that you feed it.

If you could harness the brain’s energy you could power a 10-watt light bulb. Consisting of 100 billion neurons and capable of more ideas than the number of atoms in the universe. The brain is one of the most important organs we have, too.

Begin each day with positive affirmations; speak appreciatively of all that you have received and all that you have to offer. Next, envision the exercise that you will be participating in. Imagine the muscles that will be worked during the exercise, allow yourself to visualize those muscles. Concentrate on how the workout will benefit them. Breathe in and out, doing the exercise in your mind.

Do you have some good affirmations for exercise of your own?  Share them with us and our readers in the comments space below:

Goal Setting with My Fitness Journal

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In order to set goals, you have to think about what you really want and how you will achieve it.
Goal setting differs from just daydreaming about something you would like to change about yourself or your life.{+} When you set goals for yourself, your brain believes this is a possibility and begins to make plans on ways to achieve the objective.

Goal setting works remarkably well when you want to change your fitness level. It starts with an idea and then is followed by plans for to attain your desired point of fitness. No one purposely changes their size or shape without first thinking about it and formulating a strategy.

So, you might just say in order to change your size or shape you will need to Think to Shrink your dress size, waistline or any other part of your body you wish to reduce. Using your brain-power to reach your fitness goals will ensure your success.

Once you start losing weight and inches you will want to know the ultimate question, “How much have I lost?”

That’s why before you get started you’ll need to know your present weight and measurements. Use your fitness journal to write down your starting weight, your measurements, your current size and your weight loss and fitness goals. Don’t forget to measure those ankles and wrists!

Write these starting numbers in a separate area that you deem as the goal pages. Goals give your brain something to work towards; so don’t skip this crucial step.

Faithfully maintaining your journal will demonstrate commitment to your fitness program and keep you motivated to succeed. This daily act of devotion to your health will convince your brain of the importance of staying focused on your goal.

In my post Your Brain and How It Functions, I discuss how the parts of the brain work to stimulate and send signals to other parts of the brain and body. Food cravings, hunger, chewing, swallowing, digesting and exercising are all functions controlled by the brain.

The brain also dominates emotional responses like sadness and depression, as well as happiness and contentment. Although the brain has no eyes to see or ears to hear, it is responsible for how we interpret every bit of stimuli in our lives.

It is because of this that we can control our minds. Yes, it is possible. Take for instance when you feel frightened by a loud noise. At first, you might jump in fear because of the noise, but within seconds your brain jumps to the rescue and starts to assimilate the facts. In this mode, the brain is trying to ascertain the need to fight or flight. If it determines that the panic is unfounded, it diminishes the fear and replaces those feelings with ones of relief and calmness.

You can do the same thing with your mind the next time you find yourself upset or frightened. Just replace the dismay or fear you are feeling with emotions like happiness and confidence. Within seconds, your breathing will relax, your heartbeat will return to normal and you will have a clearer vision of your current state and where you wish to go from here.

Your brain is the caveat of success. No matter what your goal, if you want to increase your wealth or shrink your waist, the brain is the power source to get the job done.

But sometimes the brain needs to be convinced that this is truly what you want. You’ve heard the old saying, “Old habits die hard.” That’s because once the brain has familiarized itself with a certain behavior it paves a pathway so that it no longer has to think about doing that particular deed. Your brain forms the habit so that the action can be performed with very little brainpower involved.

Talk about an “Ah Ha!” moment, once you understand how the brain works, it becomes easier to trick that gray matter into working toward the goals that you select. The secret of course is staying in constant contact with your mind.

Much like the way an office of people work, where communication is key to understanding what everyone else is doing and thereby effectively getting the job done, the brain must receive constant commands in order to break the habit that it so perfectly formed.

So, how do you instruct your brain to think about what you want and keep it from concentrating on things you would rather forget?

Daily prayer and meditation can help redirect your mind. Once your spirit has been lifted, take your commitment one step further. Begin writing down your affirmations and follow those with your goals. Now your brain has something new and positive to dwell on.

But you might find that you still slip up and resort to old habits. The brain is tough, so you’ve got to step up your game in order to win the battle. When your goal is to get in shape through healthy eating and exercising, your fitness journal must be accurate and thorough in order to succeed. That’s why it is essential to write down everything you eat and drink and all the activity that you participate in each day.

You see, by writing down everything you eat and drink, you become accountable for all the foods that you are feeding your body. It’s important that you record everything because this way you will be able to decide which foods you can keep in your diet and what changes you need to make.

Remember, it takes at least thirty days to make or break a habit. Do you have some habits that you would like to leave behind? This can be day one as you re-train your brain to take on healthy habits and begin a new routine.

Goal setting with my fitness journal is one of the best habits that I ever formed. At Fitness4Her, journaling is pretty much a tradition. Don’t deprive yourself of this wonderful way to break free of old practices and embrace the joy of journaling.

Tell us about your journaling experiences!  Leave a comment below:

Grilled Tuna Steaks with Pesto Sauce

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Quick and easy to make, especially if you make the Pesto sauce in advance, or buy it ready-made from the store. This meal is a great choice for a busy week night, when you just don’t have time to cook.

4 tuna steaks, 5 to 6 oz each
Salt and pepper to taste

1. Heat grill or broiler.
2. Cook tuna until the middle is opaque.
3. Transfer fish to plate and top with pesto.

Pesto (makes 1/2 cup)–will need food processor
4 cloves garlic, chopped
1/2 cup fresh basil, stemmed
1/4 cup walnuts
2 Tbsp black olives, minced
1/4 cup sun dried tomatoes with oil
1 Tbsp extra virgin olive oil

Blend together in food processor or purchase ready-made pesto at your local grocery store.

Health Benefits
High in protein and low in sodium and fat, tuna is a terrific choice for a low calorie meal. Choose extra virgin olive oil for the best health benefits–it’s loaded with antioxidants. The pesto sauce is low calorie, low fat and adds just the right zing–fit for a king!

Tell us what you think of this recipe by posting a comment.

30 Minutes To A New You – Exercise Routine #1

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30 Minutes to a New You

Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes to a New You exercise program to get you started.


Note beside each—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.
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Remember: Before you begin any exercise program, you should consult your physician.

 

What you will need:
* An exercise mat.
* 3, 5, or 8 pound weights for working out.
* Plenty of water to keep you hydrated during your workout.
* You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.

First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.

Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.

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Exercise #1

Let’s get started with the King of all exercises—the Squat. In addition to stressing the front thigh muscles, this exercise is effective for total body development.

Squat—3 Sets, 15-20 Reps

Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest and draw your shoulders down your back, pull your navel inward to engage your core muscles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back up. Push your heels into the floor as you straighten to a standing position.

Take it to the next level by adding weights as shown in the picture or a tricep kickback.

Womens Fitness Squat
Squat

Photos: In this photo the lady is shown with two dumbbells, which you can use to advance this exercise.

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Exercise #2

This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these exercises will give you that sexy look, when you dare to go backless this holiday season.

Reverse Fly—3 Sets, 15-20 Reps

Standing with your feet hips width apart, a weight in one hand and your other hand resting on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale lift the arm to the side. Repeat on other side.

Take it to the next level by working both arms at the same time.

Womens Fitness Reverse Fly
Reverse Fly

Photos: In this photo, we show the lady advancing this exercise by lying on a ball. The instability of the ball causes the muscles to work harder as she struggles to balance while doing this exercise.

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Exercise #3

This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these exercises will strengthen your arms and give them a nice sculpted appearance.

Hammer Curl—3 Sets 15-20 Reps
Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with arms held at your sides, elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and flex both elbows by bringing both hands to your shoulders and inhale as you extend your arms back to your sides. Alternate and repeat.

Take it to the next level by adding heavier weights and/or adding a side lunge, alternating legs. Last set pulse for 10 counts.

Womens Fitness Hammer Curl
Hammer Curl

Photos: In this photo, we show the lady curling both arms simultaneously, you can also alternate arms for variety.

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Exercise #4

This exercise, the Shoulder Press, helps to strengthen your deltoid and tricep muscles. Working these muscles gives you overall strength including your abs, obliques and your back.

Shoulder Press—3 Sets, 15-20 Reps

Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under so that your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with hands held at shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending your arms over your head by straightening your elbows, inhale bringing the weights back to shoulder height. Keep your shoulder blades reaching down your back throughout the exercise and your arms upward.

Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10 counts.

Womens Fitness Shoulder Press
Shoulder Press

Photos: In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball will work different muscles including those in your calves and especially your core.

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Exercise #5

If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to improve your back muscles, then abs are an absolute must! When doing your abdominal crunch, remember the following: Keep your spine imprinted on the mat, your core engaged. No part of your body should be moving except your shoulders as you lift them off the mat. It is important that you concentrate on breathing throughout this exercise.

Abdominal Crunch—4 Sets, 15-20 Reps
Lying on your back on a mat, bend your knees and place your feet hips width apart. Place your fingertips behind your ears, keep your lower back pressing downward into the mat, your shoulder blades reaching down your back, draw your stomach in, navel drawn inward towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off the mat keeping your chin tucked towards the chest, inhale and roll the upper body back down on the mat.

Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will help to tighten your waistline and strengthen your back.

Womens Fitness Abdominal Crunch
Abdominal Crunch

Photos: In this photo, the lady is performing this exercise on a hard floor, I recommend using an exercise mat.

Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself on the back—you’ve just completed a full session of my 30 Minutes To A New You exercise program. Stretch your muscles for about 3 minutes following your exercise routine.

30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.

Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.

You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.

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Would you like to be a fitness model for Fitness4Her?

 

I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.

So, who’s going to be Fitness4Her’s Next Fitness Model?   Could it be you?

 

Click Here to view a list of “30 Minutes To A New You” upcoming exercises

Instructions for sending your photo:

Send in your photo using this form. Your photo should be in the form of a .JPG, .GIF or .PNG and be sized no more than 1024 KB then keep checking to see if this was your week to be featured!

We value your opinion.  Please post a comment.

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Part 3

Lift Your Spirit

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When you’re feeling down or disappointed in yourself for some reason, you might find that exercise can help to alleviate those emotions and help you to recover your positive outlook.

When we don’t have a physical outlet for all of the challenges we face, it sometimes bottles up inside of us, leaving us feeling drained, anguished or extremely sad. Sometimes, just taking a walk or a bike ride can help to ease the darkened mood and lift your spirit.

When I began training other ladies to meet their fitness goals, I was astounded at the lack of confidence and the amount of self-loathing that these women had. Many were successful in their careers and had loving families, yet they felt inferior just because of their weight. Some of them had just given up after having children and no longer felt attractive. What I found very peculiar was that a lot of them were barely overweight, yet they carried a very low opinion of the way that they looked.

As they began to exercise and gain more control over their bodies, the transformation was remarkable. I had the opportunity to work with these women to help them achieve feats they never thought possible. Helping them to build their confidence, did wonders for my own.

I recommended that they keep track of what they were eating, drinking and their physical activities every day. I asked them to notate how they felt about their bodies when they started the program and to keep updating it as they advanced.

When they realized what they could accomplish, they were astonished. These were women who had not been active for years, but now found themselves getting stronger, becoming thinner and learning to Empower Beauty®.

How are you feeling today? Could you use a lift in your spirit? Begin an exercise program today. Take a walk, go for a run, jump rope or play a game of tennis with a friend. You’ll be doing your body, mind and spirit good.

Share your spirit with us by posting a comment.