Fitness4Her

Women's Fitness

Motivating The Seasoned Athlete

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Have you been exercising regularly for years? Do you consider yourself a seasoned athlete? Do you regularly increase your workout intensity to improve your results? If your answer is “No” is it because of a dip in your motivation?

Recognizing that you lack the motivation necessary to take your workout to a new level is the first step to recovery. If you’ve come this far, why have you become comfortable at your current stage? Why aren’t you reaching for the next horizon that will take you closer to your goal?

Much is discussed about beginning an exercise program but where is the support for those who have been working out for a while? To keep your program from becoming stagnated you need to mix things up a little. Try circuit training or a mixture of strength training and aerobic activity.

Perfect your balance and smooth out your moves so that they possess a fluidity and aren’t sudden or jerky. Be mindful at all times of your core muscles. This will give you a nice workout too.

Think about all the hard work that you have put into your healthy body. Rejoice in the wonderful way that you feel because you exercise and care for yourself. For this reason alone, you should continue with your program and begin to take it to another level.

Remind yourself how great it felt when you first started exercising…the first time you made it through a few sets, after you walked your first 5k walk or run, when you fit into your favorite pair of jeans. Emulate those feelings with new challenges.

Maybe you’ll plan to walk/run an additional mile every other day. Perhaps you’ll add weights to your workout or spend a longer time on the treadmill. Keep your workout exciting and challenging and it will be much more rewarding.

The Fitness4Her® Diet and Fitness program will work for young, old, newbies or seasoned athletes. With challenging exercises for beginners to intermediates. You can take it to the next level with Fitness4Her and push it to the limit.

Tell us about your workouts by leaving a comment below:

Jump Into Something New To Keep Your Fitness Program Moving

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Thinking about changing up your fitness program but not sure what to do? Why not jump into a new sport, like swimming or skating. Mastering a new game will help to invigorate a whole new group of muscles, revitalize your fitness routine and make you stronger and more energetic.

Breaking out of your routine can do wonders for your mind and spirit. It’s usually pretty exciting to learn how to do something new. Increased brain activity and the use of different muscle groups may actually promote better sleep.

As you master the new activity you’ll likely burn more calories as your body becomes accustomed to the stress of increased exertion. You may find that your appetite increases as well. Make sure that you are getting enough lean protein each day.

It’s important to try new activities and sports to keep things lively in your workout. It’s also a very healthy move. Combining activities like swimming and walking or running and dancing helps build stamina, strength and flexibility.

Take tennis lessons for a six-week period. If you like it, you might want to think about joining a team for the best benefits. Not only is it great exercise but the social camaraderie very motivating.

You might want to try out dancing classes. If you have a partner you might be able to get them to join you. Dancing is a wonderful way to exercise and is a highly desirable social skill to learn.

If you get your aerobic exercise at the gym, in the way of the treadmill, consider giving the elliptical for a different type of workout. It’s a low stress way to work up to a higher skill level.

No matter what exercise or sport you choose to do, just do whatever you enjoy. Physical fitness should be something that pleases you and that you look forward to doing each and every day. Let us know what you decide to do and share your great results with us below!

Forget Fad Diets—They’re For Losers

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You might find you lose weight with some fad diets—most of the time it is only temporary. The truth is losing weight requires a change in your lifestyle, that is if you want to keep those extra pounds from coming back.

The latest trendy diets all claim success, but for how long? Chances are they are so low in calories that you will definitely lose weight but when you resume eating regularly, you’ll put that weight right back on.

There are many reasons that fad diets are bad. Many lack a balance of protein, carbohydrates and fats. Some of these diets shun certain food groups and are just not nutritionally sound. Succumbing to these types of diets sets you up for failure or worse.

When you deprive yourself of a certain food group, you run the risk of nutrient deficiencies. An imbalanced diet can lead to ketosis. Sound scary? It is! This is a condition that causes the body to break down muscle tissue. No! This is the last thing you want to do, as a matter of fact it’s a last ditch effort from your body indicating that trouble is brewing.

Another reason that fad diets are bad is because they are terribly boring. Eating one particular food all day long, completely avoiding certain food groups or having to eat foods in a specific order are lifestyles that few people can adapt forever.

Think about people whom you know or celebrities who have lost weight. Which ones have kept it off? Was it the friend that was on the grapefruit diet or the extremely low fat diet? Was it the celebrity who is endorsing the diet that’s guaranteed to work?

Many of these diets are extremely low calorie diets, no wonder people lose weight from them, but are they depriving themselves of needed nutrients, by eating such a small amount of food? Most importantly, is this a quick fix weight loss or one that will last forever?

The only way to achieve permanent weight loss is to find a diet plan that you can live with. If you love ice cream, fine! Just reduce your calorie intake by portion control or food choices but keep a balanced diet and stick with a regular exercise routine. If you find that you begin to level off or start to gain weight then you may need to re-examine the type and quantity of food that you are eating.

Writing everything that you eat in your journal will help you to keep track of your diet and weight loss plan. By writing down your foods and activity each day, you take responsibility for your diet and exercise plan. Thereby bringing about a much greater chance of success. This method has been proven to work time and time again.

Making smart choices about what you eat combined with an exercise plan that incorporates cardio and strength training can be your ticket to permanent weight loss and a beautiful body. Stay away from fad diets, they only work for a short while, and winners like you are interested in benefits that last a lifetime.

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You Are So Beautiful

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I believe that every woman is a beautiful being. Created perfectly, complete with flaws unique only to her. By empowering the beauty within us, we embrace our unique beauty, we celebrate our power, and we allow ourselves to become significant.

For some women, it is easy for them to make changes in their lives. For others, it is not so simple. Years of negative self-talk, low self esteem or always placing others needs above their own, can put these women at risk for achieving less than their potential.

That’s one reason that keeping the journal for 90 days is the key to success with this program. Keeping a journal is an important step in women’s fitness. Because it has been proven time after time that people who keep a journal of what they eat, drink and how much they exercise, have a far greater chance at success than those who don’t.

You know you were meant for something special in this life. An achiever, a believer, you are the one who makes sure things get done. Take pride in your accomplishments, treat yourself to a healthy diet and fitness plan, and not only will your body improve but every part of your life will reap benefits.

Empower your beauty by investing in as little as 30 minutes of exercise each day. A bit of strength training, corresponded by fun activities can whip your fitness regimen in shape to give you the body that you deserve. Don’t put it off another minute; get started doing something that’s personally for you.

Start by writing down your goals before you begin your program. Record everything from your current size to the size you want to be. Make the decision to eat foods that you like but that have sound nutritional value. Fitness4Her makes a women’s fitness goals easy by offering sample meals that are low in fat and high in vitamins and nutrients.

Be sure to participate in strength training exercises at least 3 times a week, for 30 minutes or more each time. Mix your strength training up, by working on different areas of your body. The other 3 days of the week––just go out and have fun for at least 30 minutes at a time. Now that shouldn’t be hard, should it?

What about that one other day of the week? I want you to take that day off and get some rest. Yes, rest that beautiful body; rest your body and mind for complete rejuvenation.

You’ll begin to see positive results in nearly every aspect of your life. You’re already taking the first step.  Share your journey with us.  We’re interested in your comments.