Fitness4Her

Women's Fitness

Elevate Your Energy with Affirmations

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Use positive affirmations to raise your energy. You can train your mind like you train your body in fitness. Affirmations are powerful exercises that strengthen your mind and spirit. As you speak positive power words you change your emotions, your aura and the health of your physical body.

Conjure up the highest thought you can think about yourself each morning before starting your day. Cradle it in the palm of your hand; hold it in your mind and heart. This is who you really are! Forget the rest; forget the fears of the voices from the past. You have the courage to take the next step and become who you want to be.

Words are powerful. The sound of a positive word can illuminate your path. Be mindful of the words that you say and those that you keep close to your heart.

I believe that affirmations are essential when you want to lose weight and make healthy changes for life. Affirmations super charge the brain and make the connection between body, mind and soul. When you focus on positive thoughts and actions, your brain picks up on these thoughts and sets about a path to make them happen. That’s why it is important to focus on positive thoughts and shut out the negative ones.

• I am stronger.
• My body is my temple.
• I am grateful for a healthy body.
• Living healthy is my goal.
• I believe and I will achieve my goals today.
• I will work out today.
• Today, I will walk an extra mile.
• Today, I will run instead of walk.
• I will lift an extra 5 pounds today.
• I love to eat healthy foods.
• My body looks beautiful because I exercise.
• I will exercise for an additional 15 minutes today.
• I feel confident and beautiful.

Feed your mind healthy thoughts and your body will respond accordingly. What you believe strongly, your body will receive. Affirm love, respect and gratitude as a way of life. Your mind body and spirit will respond with youth, vitality, health and balance.

Spinach Seafood Salad with Cherry Tomatoes

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Seafood is a favorite at my house and living in Florida there are many restaurants that offer fresh seafood. I am constantly coming across delicious recipes and to make them figure friendly, I customize the ingredients.

1 cup cooked crabmeat
1 cup cooked shrimp
1/2 cup celery
1/2 cup black olives
1 green onion, chopped
2 Tbsp of light mayo
1/3 cup fat-free sour cream
1/2 cup lemon juice
1 bag clean baby spinach
1 carton cherry tomatoes

Directions:

1. Combine light mayo, sour cream and lemon juice.
2. Stir crab, shrimp, celery, olives and onion together, chill and serve over spinach.
3. Add cherry tomatoes.

Health Benefits:
Shrimp and crabmeat are both low in fat and low in calories. Rich in tryptophan and selenium, shrimp and crabmeat are excellent sources of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. Combined with spinach, an iron rich veggie that is a good source of Vitamin D.

Confidence Comes From Doing Something Amazing

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Change is not easy. Change can be difficult, but it can also be liberating. You know when you need to make changes—the hard part is beginning the process.

A new day, maybe a new chapter in your life can be exactly what you need. Why not take a chance? Don’t allow procrastination to become your habit. There is no better time than now. Allow your spirit to shine as bright as possible every single day.

Confidence comes from doing something amazing. To make great gains be vulnerable and take a leap of faith. Be open to learning and experiencing something out of your comfort zone. Don’t let fear hold you back from enjoying life.

Change is good on so many levels. The more you let go of things that don’t treat you lovingly the more you will attract and experience what you really want. Often out of habit we hold onto exactly what holds us back. Stop doing more of what you really don’t need or want in your life.

You may have forgotten that you could do anything you choose to do. You can have the kind of life you desire. Take a look at yourself; analyze your life and your daily habits. Tell the truth about what you see. Are you willing to take a step forward and move closer to where you want to be?

Never mistake a good thing for an easy thing. If you are persistent you will get what you want. If you are consistent you will keep it forever. What we nurture grows. Being fit and healthy is a discipline that requires a lot of effort.

No one is in charge of your happiness except you. Stop living your life wishing for the perfect weight, mate, family or career. You have all the power to take the necessary steps for change. Change is needed to better yourself, love yourself and find your truth.
about yesterday won’t make tomorrow any brighter. Take action and let what you’ve learned improve how you live today. Make that change today, and never look back. Be healthy body, mind and soul.

The Secret Weapon To Staying Fit

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Staying motivated is the secret weapon to staying fit. If you don’t enjoy the journey, it’s hard to reach the destination.

Motivation takes energy, and some days you just might not feel like exerting the effort to eat right and give your body the exercise it needs. The problem isn’t in indulging or being lazy for one day, the problem is when the days multiply and soon you find you have lost all motivation to continue your journey to health and fitness.

So how do you keep the motivation you felt when you first started working out? You know—the feeling that you were ready to make some positive life changes—ready to eat right and exercise regularly. Maybe you even had a weight loss goal. Your fitness endeavor began well and changing your diet was actually exciting, but now weeks later, you find you don’t feel the same motivation to continue making those positive changes.

Sometimes, we lose motivation because we don’t see the changes we expect quickly enough. We don’t see the scale changing as rapidly as we like. We begin to see the new diet and exercise program as more of a sacrifice than it’s worth.

Remember, great things take time, so be patient with your body. Growth is a process. Let go of the world’s mindset of instant gratification. If everything we wanted came easily, we would not really value or appreciate it. You are closer than you were yesterday and that is what truly matters. Stay focused on your journey.

Keeping a fitness journal can really help you to stay motivated. Writing down everything you eat and all of your exercise will help you to see what is working and what is not. Your journal will keep you focused on your ultimate goal to live a healthy and happy life.

Daily affirmations are another way to stay motivated. Begin each day with gratitude and remember how wonderful you are. Repeat your words of empowerment and set your mind to positive thoughts and actions. You do have the power to take control, so do it.

No matter how many days you may have stayed away from your fitness goals, you can pick right up and begin again. It is never too late to get started. The time and energy you dedicate to your body, mind and soul will be an investment that will last a lifetime.

Sleep For Better Health

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Getting a good night’s sleep is vital to our health, but there are times when sleep just doesn’t come easy. If this happens more often than you like, you may be suffering from insomnia.
Insomnia is a sleep disorder that is common among adults. It is defined as short and poor quality sleep that affects your ability to function normally during the day. Most women need between 7 to 8 hours of sleep each night.

Some symptoms of insomnia include:
• Lying awake for a long time or having trouble falling asleep
• Waking up during the night and having trouble returning to sleep
• Waking up too early in the morning
• Feeling like you never fell asleep

Recently, researchers have begun to think about insomnia as a problem of your brain being unable to stop being awake. Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis.

Anxiety symptoms that can lead to insomnia include:
• Tension
• Guilt over past events
• Worrying about future events
• Feeling overwhelmed by responsibilities
• Overstimulation

To overcome anxiety, many people choose to use stimulants. However, these can be counterproductive, as many stimulants, including food, can disrupt sleep.

These include but are not limited to:
• Alcohol
• Caffeine
• Nicotine
• Heavy meals

There are many techniques to help you fall asleep and stay asleep. Your body needs rest and relaxation to function properly.

Instead of stimulants, try some natural ways to ensure better sleep:
• Eat early and eat often
• Exercise every day, but not before bedtime
• Keep a fitness journal and a diary
• Say affirmations
• Meditate daily
• Hide Your Clock
• Lower the temperature
• Darken the room
• Scent the room with lavender
• Use visualization to take you to your happy place
A healthy diet, regular exercise, and plenty of sleep are the fundamentals of a healthy lifestyle. Keeping a fitness journal not only ensures you stay on track for these three, it also allows you to write down your emotions, organize your thoughts and optimize your ability to focus on future events. This goes a long way in helping to reduce anxiety so you can get a better night’s sleep.