Fitness4Her

Women's Fitness

Show Off Your Beach Body and Have Fun

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It’s summertime and the best time to head to the beach. Set up the umbrella, pull off the cover up and slather on lots of sunscreen. Now, get up and enjoy the beach. Go for a walk and hunt for seashells or shark’s teeth. Take a jog along the beach and check out the scenery. Grab a bike and go for a ride, you can go for miles before you know it. The important thing is to keep moving and have some fun.

Don’t just sit there baking in the sun. Sure, it’s nice to relax but the beach is a great place to get out and have some fun. Plenty of shoreline and tropical breezes make the beach an ideal place for fun activities. Get in on a game of volleyball or dodge ball to keep things exciting. Keep a Frisbee tucked in your bag and practice your throw, you never know who might come up and want to join you for a quick game. If you already have a partner, be sure to include games you both can get involved in.

You will build confidence every time you choose to do an activity other than just sitting or lying in your chair or on the beach. Exercise will help to improve your self-esteem and make it easier for you to move about freely.

Get in the water and walk toward the waves. This bit of resistance will help to build your leg and stomach muscles as you struggle to move past them. Try riding the surf on a boogie board or surfboard, it takes balance to stay on and works those core muscles for a nice, easy workout.

Swimming in the ocean is also very good exercise. If you are new to swimming at the beach, you may want to swim parallel to the shoreline. Be wary of riptides and stay safe, this is an ocean and does not come with the controlled boundaries of a swimming pool. Still, you can have lots of fun swimming at the beach and the resistance of the waves provides a nice workout.

After an active day of fun at the beach, you will probably be ready for a nice long nap. Indulge yourself with some restful sleep and you will awaken feeling refreshed and sun kissed. It’s the perfect way to unwind, get some fresh air, warm sunshine and plenty of exercise.

True-To-My-Heart Trout Dijon

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I like to cook fish for my family because of the many health benefits that it provides. My family loves this preparation of trout, the mustard gives it a zesty taste and livens up the whole meal.

(4) 4 oz. trout fillets
Pam Vegetable Cooking Spray
1/4 cup dry white wine
2-1/2 tsp Dijon mustard
1/2 tsp grated lemon
1 Tbsp lemon juice
1-1/2 Tbsp minced shallot
1 garlic clove, minced
Pepper to taste

Directions:

1. Place fillets in coated baking dish.
2. Combine wine and all remaining ingredients in small bowl and stir well.
3. Pour over fish and bake uncovered at 350 degrees for 25 to 30 minutes or until fish flakes.
4. Serve with baked potatoes and salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium and low in calories. Trout is high in Omega-3 fatty acids, essential to our metabolism, heart health and brain function. Garlic is a great antioxidant and aids in digestion.

Affirmations For A Beach-Ready Body

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It’s summertime and the season to hit the beach, the pool, lake or swimming hole. Wherever you go to cool off from the heat of the summer, go with confidence and self-satisfaction. No matter what your size or shape, be happy with your body and love the person that you are. Daily affirmations can help you do just that.

If you feel self-conscientious about your figure or not too happy with your body shape, do something about it. Don’t let it take control over your happiness. Make the decision to change your diet and exercise. Reform your women’s fitness program and start feeling good about your hard efforts.

So where do affirmations come in? Affirmations can help you transform your life, your body and the way you perceive daily challenges. Affirmations are powerful words that accentuate the power that you hold within your mind. The power to work on your body, the power to make wise choices and the power to know what a wonderful person you truly are. Affirmations encourage self-acceptance and provide the door to understanding one’s self.

But that’s not all; affirmations are words that help you change your body, mind and spirit. Positive self-talk that possesses a certain power over your mind, affirmations clear your brain and encourage changes in the way that you think about things. It allows you to free yourself of the complications of negativity and self-doubt to emerge powerful and self-confident to face the challenges of the day.

The summertime heat means less clothes and more chances to show off your body, so more than ever, you will want some affirmations that will help you feel confident with so much skin exposed. I’ve put together some affirmations that will give you’re the confidence to show off your beach-ready body that you already have.

1. I look good in my swimsuit.

2. This swimsuit shows off my small waistline.

3. My legs look firmer because I have been exercising.

4. The foods that I eat give my skin a sun-kissed glow.

5. I enjoy swimming in the pool and go in every chance I get.

6. I love summer because I can get outside and play.

7. I love summer because it’s warm enough to wear shorts.

8. I love summer because it’s warm enough to wear sundresses.

9. I love to wear sleeveless blouses to show off my sexy arms.

10. I love my body and I am making it beach ready.

Nacho Olive Dip

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Here’s a healthy snack that invites you to dip right in. The beautiful green color is so refreshing that most people will be helpless to resist. A great snack to serve at home or bring it to the next party and impress the guests.

1 cup non-fat sour cream
1/2 cup non-fat mayo
1 can chopped olives, drained
½ cup minced green onions
½ cup seeded, chopped tomato
2/3 cup minced fresh cilantro
2 Tbsp fresh lime juice
2 cloves garlic, minced
1 tsp of hot sauce

Directions:

1. Combine all ingredients in a medium bowl.
2. Cover and chill at least 2 hours
3. Serve with fresh raw vegetables, commercial baked tortilla chips, whole grain pita wedges.

Health Benefits:
Low fat, low sodium, low cholesterol, low sugar and low in calories—only 9 calories per tablespoon. Olives are rich in antioxidants that fight free radicals. They are high in Vitamin E, a necessary nutrient for healthy skin, hair and nails. Olives contain a high concentration of monounsaturated fats that helps to protect cells. Tomatoes are high in Vitamin C and are also a great antioxidant. Together the ingredients in this dip prove that you don’t have to forfeit taste for healthy foods.

Lose Weight Successfully

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Losing weight is never easy, but it’s not impossible to accomplish. The hardest part is keeping the weight off, successfully. Whether you need to drop a few pounds or several pounds, you will probably need to make changes to your diet and your lifestyle. The changes you make today will have a lasting effect on your health in the future. Keep in mind that you don’t have to focus on losing all your excess pounds right away. It took a while to put them on, so give your self time to take them off.

Starting a new diet should be exciting and fun. Try not to get intimidated by the foods you can’t have and concentrate more on all the foods you can eat. Make changes gradually, but with purpose and commitment. Step-by-step, you can make changes in your diet that will improve your health and make you feel and look spectacular.

If you haven’t already, start cutting back on processed foods with added sugar, salt and saturated fat. Choose fresh vegetables, fruits and lean meats. Use fresh herbs and spices to season your food. Substitute low-fat or non-fat dairy whenever possible. Look for recipes that use these ingredients and find ways to cook healthy.

Substitute water as a beverage as often as you can. It is suggested that you drink 8 glasses of water throughout the day. If you work out strenuously you may need to increase your intake of water. It helps to remove toxins from your body and keeps your kidneys working at optimum condition.

Start keeping a fitness journal. Write down every thing you eat and drink each and every day. Make short-term goals and long-term goals to keep you focused on what you truly want for your body. Write all of this down in your journal and you will have a greater chance for success with your diet. It is a proven fact that women who keep a fitness journal have a better weight loss success rate than those women who don’t. Keeping a fitness journal will keep you accountable.

Get up and get moving. Make exercise a regular part of your life. No matter your age or physical limitations, there are moves that you can do to help you lose weight and keep it off. Once you’ve mastered certain exercises, move on to the next level. Add weights to your resistance exercises and try doing quick bursts of cardio between sets. Keep your workout new, exciting and fun. You will enjoy the exercise and the results that you will see from it.

Transform your lifestyle into a healthy lifestyle, combining diet, exercise and the right attitude. You will be able to manage your weight successfully and keep off those excess pounds.