Fitness4Her

Women's Fitness

Finding the Motivation to Exercise

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For the last twenty-one years, I have spent the majority of my waking hours caring for my husband and/or three sons. There have been days, where if my husband hadn’t called me Karen, I would go to bed thinking my first name was MOM! Oh, don’t get me wrong; I love my family, dearly. It’s just with all the care giving, I had started to neglect me and felt it was time to do something for myself.

My hormones were so out of balance, I would just burst into tears about the simplest things. It wasn’t until later that I discovered the secret to keeping my hormones in perfect harmony.

I wanted to become more active, but where was I going to find the time to exercise and raise three boys? I spent most days driving the boys to and from school, then on to hockey or soccer, depending on the season. The only “free time” I had was when I sat in the car waiting for the boys to get finished. I can tell you right now, it’s hard to do leg lifts behind the wheel of an SUV.

By the time I got home, it was time to fix dinner, help the boys with their homework and still leave enough time for everyone to get a bath that night. Thinking about getting in shape was as close to any exercise as I was doing. This same scenario happened night after night until I got fed up.

I told myself that if I wanted to transform the way that I looked and felt, then it was up to me to make those changes happen. Since my doctor had always recommended at least 30 minutes of exercise every day, I figured I would put this theory to the test and see if I got any results. I began by writing my plan down in a little journal, and promised myself I wouldn’t cheat.

I had a full schedule every day. The problem was finding 30 minutes to devote to exercise. The solution was not to find it. If I was serious about exercising regularly, then the only way to do it was to create 30 minutes in every day that I could call my own.

So, I started out by exercising or doing some sort of physical activity every day for 30 minutes. This turned out to be a challenge because I didn’t really have a set program. Some days I would exercise in the living room, other days I would go bike riding with the boys, and some days I would just take a solitary walk for 30 minutes after dinner. The latter worked well, because usually somebody would clean the kitchen while I was gone. Every day I would jot down the foods that I ate and the activities that I participated in.

Now, I know I am making it sound easy. But it was far from easy. It was hard not to give in to the many responsibilities of my home. I’m very involved with my children and I enjoy being a wife and mom. Sometimes it seemed that there were too many conflicts in my schedule to allow myself those precious 30 minutes and believe it or not, there were days when I actually felt guilty.

But there were other problems. The weather was not always right; sometimes it was too hot, other times it was raining outdoors. Normally, I would just give up and give in. But this time it was different. This time, I was determined to succeed. And I had plenty to keep me motivated. My love for my husband and my three sons, my strong desire to be as healthy both mentally and physically kept me moving toward my goal.

The first time I walked into that big room full of men and women working out amidst the sound 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. Of course, tagging along with my husband made it easier to get accustomed to the place. Once I got through a couple of workouts I started to relax and feel more comfortable going by myself.

Making the decision to create 30 minutes to devote to myself has been challenging but rewarding. Today, in my 40’s, my hormones are in perfect balance. I’m proud of the way I look and it’s not uncommon for me to be mistaken for someone in her twenty’s. All this and I have the energy to keep up with my youngest son ¬¬… he’s eleven.

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Think it, Believe it, Achieve it

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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 an enormous amount of thinking and willpower. It also requires desire, dedication and commitment. That’s why the brain has so much influence over the success of your fitness program.

Beginning a fitness program takes a lot of courage, especially if you have tried and failed in the past. It’s sometimes difficult getting past that stigma of failure. But that is exactly what you must do.

That wonderful brain of yours can be the hero or the villain in your quest for fitness. “The woman who thinks she can and the woman who believes she cannot, are both right.” Whatever you believe, you will achieve.

If you believe in success, make a commitment to see it through no matter what, then there is no way that you will not accomplish what you set out to do. Usually this type of dedication results in feats much greater than a person even imagines.

On the other hand, if you start a fitness program, focused on your past mistakes, convinced this time will end in failure, and with very little vision of victory, disappointment will surely follow.

Don’t set your self up for defeat … approach your fitness goals with a positive attitude and the kind of dedication and commitment that winners possess.

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.

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Easing the Monthly Pain and Discomfort of Menstruation

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Women have specific health issues that are different from men. Although as children, boys and girls have similar ailments, once puberty has taken hold the problems change significantly.

The female body begins to ready itself for motherhood at the time of menstruation. From that early age and for years to come, we are plagued with cramps, bloating and tender breasts. But there are things you can do to help ease all of this discomfort.

You can prepare yourself each month by eating a diet low in sodium, especially a week or two before your cycle. This will significantly cut down on the bloating, which in turn helps with the cramps.

Avoiding alcohol and caffeine as well as cutting down on your salt intake can reduce the pain you feel from tender breasts.

Just a few simple changes in your diet can make all the difference in the world with how you feel. Remember, you are what you eat. Food is much more than the taste in your mouth. That’s why it is important to pay attention to what you are feeding your body.

I know, because before I started really eating healthy and exercising, my hormones were completely out of balance. By eating a diet low in fat and sodium but loaded with fruits and vegetables, I feel absolutely great every day of the month.

It is also possible to alleviate some of your discomfort by exercising and staying active throughout the month. Strengthening your back and stomach muscles will relieve some of the cramping. However, if you have a heavy flow, you may want to consult your physician about your level of aerobic activities on those days.

Make sure you get plenty of rest. Not only during your cycle, but every night of the month. An adequate night’s rest gives your body a chance for restoration and rejuvenation. Believe it or not, women need more sleep than men–and it’s not just for beauty either!

Listen ladies, the better care you take of yourself today, the better you will look and feel tomorrow and for the rest of your life. A healthy diet, together with an active lifestyle will provide benefits today and every day.

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Resistance Training will Help Your Body Work for You Instead of Against You

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Resistance training, sometimes referred to as strength training, targets individual muscle groups with specific exercises. In order to build and tone muscles to achieve muscular definition, you need to work your muscle to the point of muscle fatigue.

The exercises in the Fitness4Her program are designed to build, strengthen and stretch your muscles through a series of repetitions (reps) over a specific number of times, called ‘sets’. The number of reps and sets you should be doing depends on how healthy your muscles are.

Those already maintaining a fitness program will want to do as many sets as it takes to tire out the specific muscle that your are working.

Let me caution you though, if you haven’t lifted weights in a while or never done any resistance training, go easy on yourself. One set of eight repetitions may be all you can do. But, please don’t be discouraged.

After a faithful and dedicated program of resistance training, your muscles will become stronger and more flexible. The exercises will become easier and your well-toned muscles will look like a sculpted work of art.

It’s not just about how good it makes you look. Get this–building muscle has some hidden benefits. Each pound of muscle can burn 50 calories a day! The more muscular your body becomes the easier it is to burn calories. You’ll even burn calories when you sleep. It’s a proven fact that muscle burns fat even at rest. This may be why those people who are leaner and more muscular can eat bowls of ice cream and never gain weight. While others, whose bodies are padded with fat, seem to gain weight at the mere spoonful of a sweet delicacy.

Resistance training will help you change your body so it will work for you instead of against you. Strengthening your body through resistance training increases bone density and may help to ward off Osteoporosis.

Oh, and one last thing about resistance training, it’s been found to oxygenate your entire body, for healthy looking skin. So don’t be surprised if your friends and family start asking if you’ve had a face lift or something.

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Olive Oil For Healthy Cooking and Eating

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Athletes in ancient Greece rubbed in on their bodies, it has been used to anoint the bones of dead saints and martyrs, cultivated since 5000 B.C., the oil of the olive has been sought after for centuries. Believed to be medicinal as well as magical, this golden oil was the popular choice of all royalty.

I like to use olive oil because of its wonderful taste and exceptional health benefits. Of all of the edible fats, extra-virgin olive oil (EEOO) is the most digestible. This particular type of olive oil comes from the first pressing. Less processed than the other grades of olive oil, it is higher in Vitamin E and phenol, a natural inflammatory.

Like I said, extra-virgin olive oil is the healthiest, but all varieties of olive oil offer benefits. This healthy oil helps our bodies to absorb vitamins A, D and K. Packed with essential monounsaturated fatty acids and antioxidants olive oil actually helps to slow down the aging process. No wonder sensible diets like mine always suggest using olive oil.

Recent reports about this wonder oil state that it protects against heart disease by raising the good cholesterol (HDL) while controlling the bad cholesterol (LDL). Successfully proven to slow or eliminate the formation of gallstones, studies show that it may even help to protect against colon cancer.

If you aren’t a regular user of this oil of the gods, then you may want to give it a try. There are different varieties with the extra-virgin olive oil being the healthiest choice.
When shopping for olive oil, keep this in mind:

Extra Virgin Olive Oil: comes from the first pressing, is less processed and offers the most health benefits
Virgin Olive Oil: comes from the second pressing
Pure: filtered and refined, slight processing
Extra Light: processed oil with added olive flavor

Like most oils, olive oil is not cheap. To keep your olive oil as fresh as possible, keep it in a cool, dark place, preferably in a dark bottle. Too much light or oxygen will cause your precious oil to go rancid.

Enjoy it for cooking and be sure to drizzle a little on your veggies before devouring. You’ll be dining like royalty.

Have you cooked with olive oil in the past?  Tell us about it by leaving a comment.