Fitness4Her

Women's Fitness

When Your Friend Hits The Weight Loss Lottery

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There are few things in life that will inspire you to lose weight more than seeing your friend’s waistline shrink before your very eyes. You may have been sort of dieting or sort of working out, but just haven’t fully committed to doing what it takes to lose the weight. It’s true that any sort of healthy lifestyle changes are good, but if you really want to make a difference in your fitness program, then you will probably have to work a little harder.

Of course, if there is nothing challenging you, then you are probably perfectly content with the fitness level and size you are now. But then your friend comes along, getting all serious about her workout and as the weeks go by, her extra pounds go bye-bye, too. Now, she’s got your attention. Now, you feel the urgency to do more with your workout. Now, you are finally inspired to take action.

Although there is no such thing as a weight loss lottery, when someone we know loses weight, it is as if they hit the lottery. With the excess pounds gone, they look and behave differently. Slimmer, trimmer and with an air of confidence, they parade around as if weight loss was something simple. They act as if they have found and hold the secret to staying slim.

The jealousy that you feel can be transformed into the inspirational fuel you need to get you in the right frame of mind. Don’t be angry with your friend for losing weight. Use their inspiration, motivation and discipline to help you get started with your own weight loss plan. If weight loss is on your mind, then you have already taken the first step to a better body.

If you feel jealous of your friend for losing weight, then it is high time that you figured out what changes you need to make in your diet in order to reduce your size. Never give up. Keep improving every day. You will reach your goal and you will be better just for trying.

Weight loss starts with inspiration, is fueled by motivation and affirmed by keeping a fitness journal. The Fitness4Her Diet and Exercise plan includes diets designed for you, exercises that are easy to do and a journal to keep you inspired, motivated and accountable for your healthy lifestyle.

Adopt An I Can Attitude

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Positive people have an “I Can” attitude. They don’t fear challenges and they don’t allow defeat, at least not before they have a chance to compete. Positive people believe they can and they are right. They set goals because they are committed to working towards those goals. They make plans to succeed and they focus on executing those plans. They remain positive no matter how hard they struggle. They believe in themselves and their abilities.

Having an “I Can” attitude doesn’t mean a person has to be pompous or overly proud. When you have a positive attitude you want to get things done. You truly believe that your goals are attainable and that with enough practice and focus, you can overcome even the most difficult challenges.

Power-up each day with positive energy. If you have ever been chained down by the ill-effects of negativity you know how it can suck the life out of you. If you think you can’t win, then it is almost impossible to succeed. On the contrary, adopting a positive attitude will keep you always believing that success is possible and you can make it happen.

Keeping a fitness journal will help to instill a positive attitude and make it easier for you to succeed in your weight loss and fitness goals. Writing down everything you eat and drink and all of the exercise you do will help you to see what is working for you and what is not. Journaling keeps you accountable and gives you written proof that you can accomplish what you set out to do.

Replacing a negative attitude of “I Can’t” with a positive attitude of “I Can” will improve your chances of success. Maintaining a positive attitude lowers blood pressure, and improves overall health. It also makes those around you much happier, too. Studies indicate that positive people encourage others and keep them motivated even when hope is in short supply.

Start each day with positive affirmations. These powerful words and phrases will guide your mind and your body. Embrace the words and their meanings as you repeat them to yourself each day. Affirmations are evidence of an “I Can” attitude.

Adopt an “I Can” attitude and believe in yourself. This powerful outlook will help you to succeed all throughout life. There will always be challenges and disappointments but your positive attitude will always see you through.

Feel Fabulous Every Day

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Learn how to sync your schedule to your body’s internal clock and feel fabulous all day, every day. From the time you arise until the time you go to sleep, you can make the most of your day and never feel as if you are running out of time to do the things you want to do.

Busy women tend to feel like there aren’t enough hours in the day. However, with a full 24 hours given to us each day, there certainly seems to be sufficient time for just about anything. It all has to do with making choices that work the best for you and your lifestyle and that includes having time for family and friends.

Awake each day around the same time, allowing yourself enough time for your morning routine. You can train your body to wake up at approximately the same time every day, if you give your body enough rest and relaxation.

Welcome the day and celebrate your existence with positive affirmations that help to guide and direct your mind and body to follow your goals. Follow these positive messages with some stretching to promote flexibility. Next, you will want to head to the kitchen and prepare a healthy breakfast, within about 30 to 60 minutes of waking.

If you work, be sure to already have your snacks and lunch planned for the day. During a regular 8-hour day, you will want to have 2 snacks and a lunch. To ensure you manage your weight successfully, you will want to always have healthy foods to take with you. Dining out is also an option, but be sure to write down everything you eat in your fitness journal.

As often as you can, stand up and stretch, take the long way around to walk, park further away, and any other ways you can move your body throughout the day. If it is feasible where you work, schedule a workout time during the day. This helps to break up the work day, relieve stress and gets your workout in without disrupting time with your family.

Of course, many women find time in the evening to work out, too. A regular exercise routine with your husband or children can provide the activity and social interaction you need to improve your health, reduce your waistline and help you to manage your weight.

Enjoy dinner with your family and spend time truly listening to what they have to say. Set a regular time for bedtime and stick with it. After awhile, your body’s clock will naturally readjust and you will get sleepy every night about the same time. Setting a schedule will help you find the time you need within the 24 hours you get each day.

The secret to feeling fabulous every day, is to plan your day in advance but be flexible and forgiving. Never feel guilty about the choices you make, just resolve to make better choices in order to attain the results you seek. It’s all about being in control of your life, when you take charge and seize the day, you are naturally going to feel fabulous.

It Takes A Winning Attitude

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The Olympics is a great reminder that it takes a winning attitude to see your dreams fulfilled. To be truly successful at anything, you must first believe that you can and that is a winning attitude. Of course, practice and ability must be present, but these attributes lose their power if deep inside, you don’t think you can succeed.

If you want to lose weight, if you want to change your body’s shape, if you want to get toned and fit, you must start out believing that you can. No matter how many times you have tried, no matter how many times you have succeeded only to plateau or backslide, you must believe that this time you will be successful. That’s the kind of attitude it takes to be successful and I believe that you can do it.

Belief is such a powerful tool. It is the fire that propels a winning attitude. Believe that you can succeed, convince yourself that losing is not an option. Believe that winning is something that will follow you throughout life. No matter what challenges you are faced with, no matter how many things get you down, you were born to be exceptional and you have that winning attitude.

Harness that spirit when you make the decision to change your diet. Eat foods that sustain you, foods that enhance your beauty and foods that satisfy your appetite. Gradually make the necessary changes you need to design the body you desire. It takes a winning attitude to change your diet.

The young athletes at the Olympics are so inspiring; I love watching them. They train so hard for so long, and they are totally committed to winning. It makes me want to train harder, try new sports or new workouts and really challenge my body to go to the next level.

Losing weight and getting in shape are very important. Equally important is your happiness. Remember, you are more than just a number on a scale. You are a beautiful woman with a heart full of love. Don’t keep that love hidden away; be sure to share it with your lover, your family, friends and acquaintances. A winning attitude encompasses every part of your life. Seize that attitude and expose the winner in you.

Sleeveless and Sexy—Get Sleek Arms For The Summer

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The popularity of sun dresses and sleeveless tops in summer means full exposure for your arms. You can be confident that they will look their best with exercises that are specially designed to fight arm jiggle and sculpt your arms from your shoulders to your fingertips.

Upper arm workouts, when done regularly will make keep the muscles in your arms toned and fit. The bigger the muscle, the less jiggle you will have in your arms. This is true for women who are underweight as well as women who are overweight. Developing your muscles will give your arms that beautiful sculpted look, which is desired by many.

When you begin to work your arms regularly, you will notice a difference in as little as 30 days. Less wiggle and jiggle and a larger muscle mass in your arm when flexed will be proof that with just a little bit of exercise directed as these small muscle groups can make a big difference.

You will find yourself opting out for the wrap, sweater and jacket to accommodate your dress or blouse. No longer wanting to hide your arms under clothing, you will want to take every opportunity to show them off.

If it’s hard to act out a story without having the embarrassment of jiggly arms, it is definitely time for you to start moving those wings. Arms are often neglected in cardio exercises like walking and running. That’s why it’s important to add hand weights when walking and use the handles on the elliptical machine to ensure your arms are getting worked too.
Below is an upper arm exercise that is designed to give you sleek and sexy arms that will look great in any outfit, sleeveless or not. This exercise, the Two Arm Overhead Dumbell Extension is a great exercise to help build muscles in your upper shoulder, triceps, biceps and core.
Position 1: Begin by grasping the stem of a dumbbell with both hands.
Position 2: Raise your arms overhead, bending your elbows and allow the weight to hang down behind your head as far as comfortably possible.
Position 3: Slowly straighten your arms keeping your elbows back and pointed toward the ceiling throughout the move.
Position 4: Contract your triceps, and then slowly lower the weight back along the same path to the start position.

Take it to the next level by increasing the weight of the dumb bell. Biceps will develop rapidly and you will be ready for all of those sleeveless days and nights of summer.