Fitness4Her

Women's Fitness

Look At The Mirror, Not At The Scale–Muscle Weighs More Than Fat

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All too often, we judge our physical health by how much we weigh. What a mistake! The number on a scale will only give you a limited assessment of what your physical health really is. Your body weight is comprised of the weight of your bones, organs, muscles, connective tissues, fluids and yes, fat. Do you know your body fat percentage?

Now, there are costly scales that calibrate fat, certified trainers that can perform skin fold tests, and sports performance labs that use dunk tanks for the most accurate body fat percentage assessment. Whew! Thankfully, there’s a simpler way to determine your body fat percentage.

Invest in a full length mirror, you’ll enjoy seeing your entire body change as you progress through the 30 Minutes To A New You exercise program. Standing naked in front of your mirror, can you see your muscles below the surface of the skin? Some areas of a woman’s body naturally hold more fat than other areas so don’t be too critical. Will most women see cellulite on the backs of their thighs and their buttocks? Of course! Don’t be alarmed, you’re a woman!! What you need to be concerned with is the amount of muscle definition you see throughout your body.

The more you exercise the bigger your muscles will get. You will begin to lose fat but you may not see a big difference in the number on the scale. But tell me this, are your clothes getting a little loose? Do you see the change in your muscle definition throughout your body? These are true signs that you are shedding the fat.

Remember, just because someone loses a lot of weight doesn’t mean that they are physically fit and weight loss alone does not constitute a healthy fitness plan.

Please share your opinion with us and our readers by posting a comment below.

Sweet and Simple Snapper

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“Keep it sweet and simple,” that’s what my husband always says. This simply sweet succulent seafood is superb. You’ll need to set aside some time to marinade it, so you might want to do some pre-prep the night before.

2 snapper filets, 6 oz each
3 Tbsp red wine
1 Tbsp olive oil
5 garlic cloves, pressed
5 shallots, chopped
1/2 lemon juice
2 tsp oregano
2 tsp basil
1 tsp parsley
1 small mango, chopped

Directions:

1. Marinade snapper with 2 Tbsp wine for at least 30 minutes or even overnight.
2. Heat pan on medium.
3. Toss in garlic, shallots and saute for 1 to 2 minutes.
4. Add snapper.
5. Pour lemon juice over fish.
6. Sprinkle with herbs.
7. Cook 3 to 4 minutes.
8. Turn fish over and repeat.
9. Lastly, add cup of chopped mango to top of fish.
10. Add 1 Tbsp wine to pan.
11. Cook 2 to 3 minutes.
12. Let stand for a minute or two, and serve warm over rice.

Health Benefits
High in protein, and an excellent source of heart healthy omega 3 fatty acids. This low fat, low sodium, fish is full of Vitamin B6 and B12.

Do you have a good seafood recipe you’d like to share?  Tell us about it in the comments space below:

Explaining the Exercise Principles – Part 1

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1. Daily activity is essential to overall health.
When I was a kid I was active from sun up to sun down. I couldn’t wait to go outside and play. My day was filled with running, biking and swimming and I never gave it much thought.{+} I didn’t need to be prodded or rewarded for going out to play. That was the reward for taking care of my responsibilities, like household chores and schoolwork.

When it comes to play—my boys are the same way. They always have time for play, but not so much time for cleaning the garage, or washing down the patio. For them, playing and being active is their way of life.

If we have so much fun being active as kids, what causes us to suddenly slow down when we become adults? Sure we have many more responsibilities but we have something more. We have more freedom as adults. We are free to make our own decisions about where we go and what we do with our time.

When did exercise and play become more of a task or chore than a fun activity that you looked forward to as your reward for the day? How did it go from exciting and enjoyable to mundane and boring?

It’s still in there, you know. That affection for movement, that desire to be active, is still within you. You’ve just got to get up and shake that bootie. Girl, you have got to re-discover playtime.

You’re all grown up now, so no one dictates your time and how you spend it. Each second of your day is within your power. Can you spare 30 minutes to a life changing activity? Can you let yourself play for just 30 minutes each day?

Ever notice how good it feels to take a walk after a big meal? Do you ever get the desire to get out and be active after having been cooped up in the house because of a snowstorm or a rainy spell?

When you need emotional or mental release, do you find that taking a walk or riding a bike lifts your spirits? Why do we have these urges?

We crave movement because we are built for action. Physical activity is good for the body, mind and soul. It will strengthen you, improve your cognitive abilities and lift your spirit and mood to a higher level.

Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but to keep all of our internal systems in tip top shape as well.

2. 30 minutes a day is all it takes to improve or maintain your overall health.
Why spend hours in a gym or on a running trail when as little as thirty minutes of moderate exercise is enough to improve or maintain your physical health?

If you’re like me, you have got a busy schedule. With three boys and five different agendas to keep up with, my Super Woman powers are stretched to the max. Some things get done while other tasks get postponed.

Before I began exercising regularly, I longed to find time to work out. I knew exercise provided a bundle of health benefits and that was something I couldn’t live without. When I decided to make exercise a part of my life, I had to reorganize my schedule in order to create 30 minutes every day that I could call my own. It wasn’t always easy but it sure has been worth it.

Knowing I can maintain my fitness regimen in 30 minutes a day gives me a feeling of accomplishment. I feel great after my daily workout and am ready to conquer the day. My Superwoman powers undergo a complete rejuvenation and I am ready to take on the world, or at least the grocery store aisles.

How is your fitness program treating you? Are you active every day for at least 30 minutes? Do you know how to train your body to work for you instead of against you. Are you interested in how exercise can provide health benefits to you? If so, come along with me as I take you through the 30 Minutes to a New You exercise plan.

With 1440 minutes given to you each day, surely you can spare 30 minutes for a life changing investment. It will take a little adjustment on your part, if you aren’t used to dedicating 30 minutes to yourself. You’ll have to find ways of sticking to the program, but it will be worth it in the end.

3. Think it, believe it, achieve it.
Thinking your way thin, sounds like a great philosophy, doesn’t it? We all know that losing weight is a whole lot more complicated than just thinking the pounds away. But the truth is that every great accomplishment starts with a thought, an idea, a plan.

We make decisions every day. Some decisions are almost natural, while others take a great deal of thought. Starting an exercise program requires a great amount of thinking and willpower. It also requires desire, dedication and commitment.

The brain has so much influence over the success of your fitness program. You have to convince your brain that exercise is essential to your good health. But how do you do that?

By constantly feeding your brain the positive message that exercise is good for you. Exercise makes you feel energized. Exercise makes you look sexy. Exercise is fun. 30 minutes spent on exercising yields superior results.

Make exercise a part of your life by commanding your mind to accept it as a way of life. You are in control of everything you do—that includes everything you think, too.

Once your mind believes that exercise is your new way of life, it will accept it as the norm. When you try to skip out on your work out, you’ll get a yucky feeling that you aren’t doing something that you are supposed to. That nagging feeling is the power of the brain. Learn to train your brain for maximum results in everything you do.

So think it, get excited about it, and commit to an exercise program that will give you the body that you desire. If you believe it, you can achieve it.

We value your opinion.  Please leave a comment below:

Part 2
Part 3
Part 4

Reduce Dietary Fat, Particularly Unhealthy Saturated Fat

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Use minimal amounts of oil and oily foods. Minimize or avoid entirely fried foods, red meat, creams, fatty salad dressings, cheese, and high fat desserts like ice cream.

Squeeze a lemon over a salad, instead of drenching it in a fatty ranch-type dressing. Have you ever read the calorie count on the back of a jar of ranch dressing? It’s hard to stick with the suggested serving of a couple of teaspoons or tablespoon. Then when you try and figure the number of calories you just added to your salad, it pretty much defeats any attempt at a low fat and low calorie choice. Lemon on the other hand, adds a zesty flavor to your salad, moistens it without making it too salty and helps your body to digest better.

If you must indulge yourself with an ice cream, choose a low-fat variety or even a soy-based ice cream, these are low in fat and often devoid of saturated fat. Ice cream is one of those desserts that most everyone likes but hardly anyone can indulge in on a regular basis without some side effects like obesity or high cholesterol.

Eat cheese sparingly, and choose low-fat varieties For just about every kind of cheese, there is a low-fat choice. Eaten with an apple, these low-fat types can be quite tasty. If you like pizza, try a cheeseless pizza for a change.

As you age, your body changes and foods that you once could eat without any penalty seem to turn on you as you grow older. The wonderful thing is that as our bodies change, or tastes change, too. You might notice that fast food types taste greasier, sugary foods taste too sweet and bitter vegetables become down right delicious.

Keep trying new foods, test different recipes. Don’t worry, if you don’t like something, no one will make you clean your plate. Be innovative with your food, eat healthy and live life to its fullest.

Start a discussion by leaving a comment.

Super Food Scrambled Eggs A Favorite From Breakfast at Karens

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Super charge your day with a energy-boosting breakfast. This fast and easy meal is perfect to eat any time of day, you don’t have to wait until morning to enjoy.

2 whole eggs
2 egg whites
Pinch salt and pepper (optional)
1 small diced onion
1 cup mushroom
6 oz bag of spinach
1 large tomato

Directions:

In a small bowl, combine eggs with salt and pepper.
Over medium heat, saute olive oil for about 1 minute.
Add mushroom and cook until soft, about 2 minutes.
Add spinach and cook until wilted, about 2 minutes.
Add tomato, cook 1 to 2 minutes.
Remove pan from heat and move ingredients to one side.
Pour in egg mixture and cook for 1 minute.
Stir everything together in pan.
Continue cooking until eggs are done, about 2 more minutes.
Finish over low heat until eggs are cooked.

Health Benefits

Eggs are an excellent low cost source of protein and is low in calories. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. A high source of vitamin D, eggs have been thought to boost the brain’s function, which may be why they became the breakfast food of choice.

Did you try this recipe?  If so, tell us and our readers how you liked it in the comment space.