Fitness4Her

Women's Fitness

Time To Take Charge

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Now that you have decided to lose weight and get in shape, you may be looking for the motivation to keep you inspired. I am here to help you every step of the way whether you are searching the Fitness4Her website or out shopping the town. If you are interested in losing weight and keeping it off, then it’s time to learn to take charge of your life.

Losing weight is so much more than just burning off more calories than you consume. Sure, for those who have never struggled to lose weight, they like to make it sound like a mathematical problem. If it were that easy it wouldn’t be a multi-billion dollar industry. As a matter of fact, no one would have a problem losing weight.

The truth is, losing weight is one of the most difficult things you will accomplish. That is because food is not the enemy. It sustains our life and therefore it is not something we can just abstain from. We have to discipline ourselves in a world of fast food advertisements and pre-packaged conveniences that do little to help us lose weight and many times are the culprits for obesity.

It’s time to take charge. Take charge of your diet, by writing down everything you eat and drink. Take charge by making a plan of action that will include your workout plan, what you want to accomplish and what you actually accomplish at each and every workout. Plan every meal in advance. Don’t let hunger catch you off guard. Take charge of every aspect of your diet and your women’s fitness.

Once you take charge of your life and your diet, your confidence and self-esteem will soar. This is because it is natural for us to take charge of our lives. God did not create us to be a slave to any man or anything. That means we have a responsibility to our bodies and should never fall prisoner to the temptation and ill effects of an unhealthy diet.

Take charge of your body as you take your workout to the next level. No matter what your level of fitness, there is always room for variety and improvement. Keep your workout fun and interesting to burn more calories and blast away the fat. Women’s fitness is vital to a healthy and happy lifestyle and it begins when you are ready, dedicated and committed to take charge.

Super Charge Your Diet With A Fitness Journal

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When you want to super charge your diet, start a fitness journal. Journaling provides a positive avenue to project your goals and also helps you define a path for success. Journaling details your own private journey when you take an idea and turn it into something magnificent. This is what occurs when you decide to lose weight and get fit. First, you become inspired, next, you grasp the motivation to make it happen and then you set about a plan to achieve your goals. When you add journaling to these behaviors, you take an idea and set it into action.

The very act of journaling sends a positive signal to your brain and lets it know that changes are going to take place. Of course your brain is not fond of change. As a matter of fact it prefers the same old, same old. The brain loves a good habit. Habits are easy to follow, don’t expend much energy and just feel comfortable. But habits can make us fat and lazy and when you make up your mind to make positive, healthy changes like losing weight and getting in shape, you’ve got to rewire the brain to replace old nasty habits with healthy, positive ones.

When you want to lose weight and improve your fitness level, the best way to achieve this is to keep a fitness journal. It is a proven fact, that people who write down everything they eat and everything they drink along with all of their physical activities, have a much greater success at losing weight than those people who don’t.

I call it my secret weapon, but the truth is, the act of journaling goes back thousands of years. Writing down goals as a way of achievement has been a successful endeavor for many people, no matter how hard the challenge.

A fitness journal is like having an inspiring fitness buddy that you can take with you wherever you go. It is a great way to stay on top of your diet but it also helps to challenge your fitness level. If your workouts are getting boring, make new goals and research new exercises that will work different areas of your body.

A healthy diet and exercise should become part of your every day life. So should journaling. You can even write down your affirmation in your journal, stand in front of the mirror and repeat these positive statements. Take time to plan your goals for the day and make plans on achieving them. Keep your journal handy throughout the day and be sure to write down all the food that you eat, all the beverages that you drink (even the amount of water) and all the activities that you participate in. The journal will become your best ally and one that can help you succeed this time.

Inspire and Be Inspired

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Inspiration is defined as an action or power of moving the intellect or emotions.

What or who inspires your intellect and emotions? Different people inspire us throughout our lives. Teachers, preachers, friends and family members as well as celebrities have the power and position to offer inspiration. There are probably many people whom you inspire, too. It could be because of your perseverance in the face of adversity or your dedication and commitment to your goals. Inspiration is a two way street that can be a blessing to give and receive.

My children inspire me on a daily basis. All three have goals that they set for themselves, but they don’t stop there. Because they want to succeed, they make a plan to set these goals in place. When I see this type of goal setting, it makes me want to raise the bar for my own goals. Feeling inspired by my sons, I often look for ways to actually accomplish things I dream about on a daily basis.

Many women look for inspiration that will motivate them to lose weight and get fit. The wonderful thing is that the inspiration to take care of your body is right there inside of you. It is a natural desire to nurture our bodies, but it’s important that the way you choose to nurture it is both healthy and sensible. Rather than stuffing your face with ice cream, give yourself a facial that smells delicious. In other words, pamper yourself the healthy way.

Exercise daily for inspiration. You may be thinking that you need inspiration to begin exercising, but anyone who has ever exercised on a regular basis knows that once started, an exercise program offers a bounty of inspiration all on its own. Not to mention the benefits that it offers, like a healthier heart, better circulation, increased flexibility and better overall balance. Of course, we haven’t even talked about the calories burned and the weight lost, the fat burned off, all of these things possible with only 30 minutes of exercise, 6 days a week. It’s a fact that has been proven repeatedly.

If you really want to lose weight, if you really want to super charge your workout and improve the way you look, begin by writing down your goals and making a plan to see them through. Read your goals every day and affirm your plans to achieve them. Inspire yourself and your dedication and commitment may offer inspiration to someone else who is struggling to realize their goals. Many times we reach our own goals when we are willing to help others achieve theirs.

5 Exercises To Tone Your Tush

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Want a rear view that gets rave reviews? Tone up your tush with these exercises guaranteed to give you glamorous glutes in just 30 minutes a day.

Each of these exercises is designed to firm your fanny by working the quadriceps, gluteals and hamstring muscles throughout the butt and leg area of your backside. Strengthening these muscles will alleviate stress and strengthen your back and abdominal muscles, too.

The Squat
Muscle Groups Worked: Quads, Glutes, Hamstrings
Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest and draw your shoulders down the back, pull your navel inward to engage your core muscles. Inhale as you lower hips down, exhale as you stand back up. Push your heels into the floor as you straighten. You can take this exercise to the next level by holding dumbbells for increased resistance.

The Lunge
Muscle Groups Worked: Quads, Glutes, Hamstrings
Standing with your feet together, place your hands on your hips, lift your chest and draw your shoulders down the back, pull your navel inward to engage core muscles. Inhale, step with your right foot forward and lower your left knee towards the ground, as you exhale step back with your right foot to a standing position. Hold your shoulders squarely on top of your pelvic area. Repeat on the left side with the right knee lowering to the ground and then stepping back with the left foot.

Donkey Kicks
Muscle Groups Worked: Gluteals
Get down on your hands and knees–your knees directly below your hips and your hands directly below your shoulders, navel drawn inward towards your spine and your shoulders reaching down your back. Inhale, and lift your right heel towards the ceiling with your knee remaining bent. Exhale and lower your knee back to the mat. Repeat on the left side.

Shoulder Bridge
Muscle Groups Worked: Gluteals
Lying supine on a mat, bend your knees and place your feet hips width apart, arms extended by your sides, palms facing downward, elbows extended with your shoulder blades reaching down the back. Draw your navel inward towards your spine and press your lower back down towards the mat keeping your chin level. Inhale, lift your hips away from the mat by rolling up one vertebrae at a time, exhale return your hips to the mat again rolling one vertebrae at a time.

Side Lying Leg Lifts
Muscle Groups Worked: Hip Adductors and Hip Abductors
Lying on your right side with your forearm on the mat, shoulders drawn away from your ears with your elbow directly below your shoulder, inhale and lift your right leg up with ankle flexed. Exhale and lower your leg back to the mat with your ankle extended. Repeat eight times then switch to the left side.

Mirror Mirror On The Wall, Do I Believe My Affirmations After All?

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When you say your affirmations, do you stand in front of a mirror? Standing in front of a mirror and looking deep into your own eyes, you come face to face with yourself and connect with your subconscious and allow the power of your affirmations to take effect.

Affirmations are defined as positive or even negative statements that you say repeatedly to yourself. Stated with conviction, whether true or false these affirmations can become seated in our mind and become a reality in our lives. The mind can become convinced of anything that it is told over and over. Once set on a path, it develops habits to accomplish the mission it has been assigned. That mission can be a positive one, like losing weight through diet and exercise or it can be a negative one, like a self-destructive behavior.

The brain’s laziness can work to your advantage when you want to make lifestyle changes like losing weight. You can train it easily, by repeating commands and affirmations that will help make your diet and exercise plan a success. By making a plan, you are clearly on your way to losing weight. You can make it happen with a positive attitude and some hard work.

Stand in front of a mirror and look deep into your own eyes. You are a magnificent person, worthy of love and understanding. You can accomplish what you set out to do. You are strong and confident. Make these affirmations to yourself and repeat them over and over. Crush the ill effects that any negative thoughts or condemning words have had in your life. Shake off the negativity and flood your mind with positive thoughts and words.

Affirmations for losing weight might go something like this:
• I am getting thinner.
• My clothes are fitting better.
• I look better naked.
• My waist is getting smaller.
• My knees are prettier.
• My ankles are thinner.
• My neck looks long and sexy.
• My six pack is showing.
• My tummy is getting flatter.
• I look beautiful. I look long and lean.
• I feel confident and alive.
• I am loved.
• I can get through this.

Success comes to those who claim it and it is yours to grab. Losing weight is not easy, finding time to exercise isn’t easy, but making your body healthier, strong and beautiful are rewards that are worth the hard work. Affirmations help to make the connection between mind, body and soul, essential for total fitness and a healthy life.