Fitness4Her

Women's Fitness

Slim, Strong and Sexy

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Slim down, get strong and look sexy with regular exercise. No matter your age, exercise can help you manage your weight, strengthen your muscles and make you look and feel as sexy as ever. Combined with a healthy diet, exercise helps to keep your body fit.

Exercise can help you slim down and maintain your weight. Muscles burn fat. The greater muscle mass your body has, the quicker it burns up calories, even at rest. People who have little fat and more muscle will burn twice or three times the calories of someone with less muscle development.

One of the best benefits of exercise is how it strengthens and energizes the body. With each exercise, you become stronger and can last longer. Strength and stamina increase every time you workout. Even if you don’t notice it right away, each time you work your body, you help it to grow stronger.

A slim, strong body is a sexy body. The confidence that comes from someone who exercises regularly is also quite sexy. People will notice the difference in you when you make exercise a necessary part of your life.

Exercise is a necessary part of your life. It should be treated as an important part of every day when you consider how great an effect it has on your health. As necessary as eating, drinking, sleeping and working, exercise should become a normal function. Start adding it to your calendar as a reminder; it will serve as a visual commitment to keep you focused on your new goal.

If you are struggling to make exercise a habit, there are a few things you can do to implant this new activity into your life. Try one or try all, but be sure to make exercise a priority.

1. Start a fitness journal and write down your exercise goals.
2. Make a written plan, such as a weekly calendar, of your planned exercise activities.
3. Keep a clean exercise outfit ready to go at all times.
4. Find an exercise buddy to keep you motivated.
5. Go for a walk every day and get some fresh air.
6. Take the stairs every chance you get.
7. Park further away when it’s safe.
8. Try to go faster, harder, further.
9. Write down every goal that you accomplish.
10. Wear comfortable shoes.

Scallops and Shallots Extraordinare

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Another great seafood salad that you can enjoy whether you need to lose weight or gain weight. Portion control is always key, and this lightly seasoned seafood spread is a great way to eat the foods you love. Serve for lunch, dinner or snack; this meal makes the perfect choice for entertaining poolside or for patio dining.

2 lb. sea scallops
Salt & Pepper
2 tsp olive oil, garlic, parsley, shallots, butter (low fat)
1/2 cup dry wine
1 bag salad greens

Directions:

1. Heat skillet and melt butter.
2. Add oil, scallops, garlic, parsley and shallots and sauté for 7 minutes.
3. Add wine.
4. Cook 2 to 3 minutes.
5. Serve over salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. A great source of protein, and heart healthy antioxidants found in garlic and greens, this is one dish that is as healthy as it is tasty.

Affirmations For A Healthy Lifestyle

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Many people spend their lives trying to attain wealth, which they equate with happiness. However, there is no greater wealth than our own health. Yet, we rarely appreciate our health, until it is gone. Unfortunately, once we compromise our health, it is not so easy to restore. Many times the cost of our loss of health can’t be bought back, no matter what our wealth.

Begin today by celebrating your health and making a promise to live a healthier life. There is no better gift that you can give to those you love than being healthy. Just as you care about their well being, they want you to be healthy, too. The extra time you spend exercising and preparing healthy meals will be an investment that will pay off for you and everyone you love.

Managing your weight is just one part of a healthy lifestyle. Regular exercise and activity are a must for staying healthy. If you can, engage someone you love to join you for a bike ride or even a long walk. Make this a regular routine that you will both look forward to. Nothing relieves stress better than a half hour of exercise after a long day of work. It is so much better for you than sitting in front of the television hour after hour. Just get up every so often and exercise next to your chair, if you have to stay by the tube.

In addition to exercise and diet, I keep a fitness journal. I write down everything I eat and drink each day and all of the exercise and activities that I engage in. To keep me inspired and motivated to stick to my fitness program, I start each day by repeating affirmations that give my mind, body and soul the direction and encouragement to stay focused and attain the benefits of a healthy lifestyle.

Below are 10 of my favorite affirmations that I use to help encourage my decision to live a healthy life.

1. I am changing my lifestyle to a healthy way of living.
2. My body responds to my thoughts.
3. Everything I eat nourishes my body.
4. I love to exercise.
5. I am physically, emotionally, mentally, and spiritually balanced and healthy.
6. I love and approve myself.
7. Every day, I feel stronger and healthier.
8. I am choosing progress over perfection.
9. I am responsible for my health.
10. I live a healthy lifestyle

Easy Cranberry Granola Bars

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Love granola bars? You’ll go ga-ga over this fresh and easy concoction. It’s a tasty treat to take to a children’s party or keep at home for a fast and healthy snack.

3 cups quick cooking oats
14 oz. almond milk
1 cup flaked coconut
1 cup sliced almonds
1 cup dark chocolate chips
1 cup dried cranberries

Directions:

1. Oven 350 degrees.
2. Blend together, press flat and spray baking pan.
3. Cook 20 minutes. Cool 5 minutes.

Health Benefits:
Low in saturated fat and low in sodium. An excellent source of both soluble and insoluble fiber; oats are the main ingredient in these delicious bars. Cranberries and dark chocolate are full of antioxidants that help to fight cancer-causing free radicals. Coconut flakes are rich in fiber and may help to lower cholesterol levels.

10 Top Tips For Weight Management

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It’s not just about how great you look that makes losing weight so wonderful. Learning to manage your weight is one of the healthiest things you can do for your body. The scary thing is that carrying around excess weight could be doing more damage than you know. Your back, knees and feet undergo serious strain for every 10 pounds of extra weight. Starting today, make the decision to begin losing the excess pounds. It won’t be easy in the beginning but if you fully support your efforts, you can learn to manage your weight and keep those pounds off.

1. Eat often, but eat in small portions. Plan your meals about 3 hours apart keeping portions about the size of the palm of your hand.

2. Don’t skip meals. This is one of the biggest mistakes dieters make. Skipping meals will not help you to manage your weight.

3. Don’t forget your fiber. Fiber reduces body weight and body fat. It’s rich in vitamins and minerals. For optimum colon health, 25-35 grams of fiber is recommended each day. Fiber helps to stabilize your blood sugar and helps to stave off hunger cravings.

4. Eat plenty of protein, but get it from lean sources. Lean meats, egg whites, vegetables, nuts, yogurt and skim milk are all healthy low calorie choices that are rich in protein.

5. Within reason, eat as many servings of fresh fruits and vegetables as possible. The USDA suggests 5 to 7 servings each day, but you don’t have to limit yourself to those numbers. Vegetables especially are low in calories and fat so you can eat plenty and still manage your weight.

6. Reduce your intake of refined carbohydrates. Limit or avoid soda drinks, cereals that are high in sugar, candy, cookies, cakes and donuts. Go easy on dishes like pasta and bread.

7. Reduce dietary fat generally, and particularly reduce unhealthy saturated fat. Use minimal amounts of oil when cooking and try to use oils such as Olive and Canola. Avoid fried foods, creams, and fatty salad dressings. Squeeze a lemon over a salad in place of salad dressing.

8. Reduce your intake of salt and sugar. Check nutritional labels and pay attention to how much salt and sugar has been added. Gradually decrease the amount of salt and sugar you add to the foods you prepare. If you like coffee, begin cutting back on the sugar and cream.

9. Avoid alcohol. Alcohol is high in calories and slows metabolism. A glass of red wine can be beneficial to the heart but so can grape juice.

10. Drink plenty of water. About 8 glasses a day is suggested to keep you well hydrated. Of course, if you are active you will probably drink more. Strive to replace your higher calorie beverages with water, especially during meals. Water removes toxins from the body and it’s calorie-free!