Fitness4Her

Women's Fitness

Its Who You Are, Not How Much You Weigh

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Have you ever stepped onto the scales and just hated the number that appeared as your weight? Many of us have felt that disappointment. However, for some women, they are so ashamed of their weight that they experience self-loathing or depression.

That number on the scale is not who you are! You are so much more than just the number that is your weight. To all of those around you, it’s who you are, not how much you weigh that defines you to them.

If you’ve got a mind and have the ability to make a commitment, you can change that number on the scale to one that will be more satisfactory to you. All it takes to change that number is the desire, the drive and faith in yourself. You must believe it to achieve it.

Never throw the baby out with the bath water! By this I mean, don’t get discouraged with your weight and become depressed. Rather, make up your mind to do something about it.
No matter how many times you may have tried and failed before, you do have the power to change your life.

Making changes in your life will be necessary if you want to lose weight. You’ll need to make amendments to your diet and your exercise practices. That doesn’t mean you can’t eat foods that taste good, or that you have to succumb to boring exercise routines. There are many tasty treats that are low in calories that make great substitutions to other high fat snacks and fun aerobic activities that help you lose weight in just 30 minutes a day.

If you need help getting started with your women’s fitness program, join Fitness4Her today. You’ll get free access to mouth-watering menus and recipes that you can prepare for yourself or your family. Plus, you can join in the fitness fun with easy to follow exercise routines designed specially for the female body.

It’s who you are, not how much you weigh that makes you special. But if you aren’t happy with your weight, start taking the necessary steps to change it. It’s your life and it’s much too precious to spend any time feeling disappointed in yourself.

Join Fitness4Her and learn to love food, regain the essence of youth and recapture your confidence. Think it, believe it and achieve it!

Journal to Empower Beauty

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What does it mean to empower? It is the act of giving power. Therefore, when you empower the beauty in you, you give power to that beauty or in other words allow the beauty to come forth, to authorize its presence, if you will.

I believe that every woman is a beautiful being. Created perfectly, complete with flaws unique only to her. By empowering the beauty within us, we embrace our unique beauty, we celebrate our power, and we allow ourselves to become significant.

For some women, it is easy for them to make changes in their lives. For others, it is not so simple. Years of negative self-talk, low self esteem or always placing others needs above their own, can put these women at risk for achieving less than their potential.

That’s one reason that keeping the journal for 90 days is the key to success with this program. Because it has been proven time after time that those people, who keep a journal of what they eat, drink and how much they exercise, have a far greater chance at success than those who don’t.

Personally, I have found that women who continued my program and faithfully maintained their fitness journal for at least 90 days showed the best results. It takes at least 30 days to make or break a habit. When a behavior is repeated for 90 days as with my program, the habit becomes a lifestyle.

For some, getting motivated to begin a diet and fitness program requires inspiration. Losing motivation is usually the culprit that causes their efforts to fail. Different reasons are to blame for a loss of motivation, but usually it happens when a woman feels that her efforts are not producing any results.

Daily devotion to your journal writing can provide a support system when you need a boost of encouragement. Reading your previous posts and comparing them to your level of attainment today, will help you realize just how much your hard work has paid off.

Begin each day of writing with personal affirmations and gratitude. When you start your day with a gracious spirit, you set the stage for your own show. Allow the journal to be your own personal success story and take advantage of this time to make yourself the star.

You know you were meant for something special in this life. An achiever, a believer, you are the one who makes sure things get done. Take pride in your accomplishments, treat yourself to a healthy diet and fitness plan, and not only will your body improve but every part of your life will reap benefits.

Empower your beauty by investing as little as 30 minutes of exercise each day. A bit of strength training, corresponded by fun activities can whip your fitness regimen in shape to give you the body that you deserve. Don’t put it off another minute; get started doing something that’s personally for you.

Start by writing down your goals before you begin your program. Record everything from your current size to the size you want to be. Make the decision to eat foods that you like but that have sound nutritional value. I’ve made it easy by including some sample meals in the Diet Category in the Members Only Area.

Be sure to participate in strength training exercises at least 3 times a week, for 30 minutes or more each time. Mix your strength training up, by working on different areas of your body, as outlined in later chapters. The other 3 days of the week––just go out and have fun for at least 30 minutes at a time. Now that shouldn’t be hard, should it?

What about that one other day of the week? I want you to take that day off and get some rest. Yes, rest that beautiful body; rest your body and mind for complete rejuvenation.

You’ll begin to see positive results in nearly every aspect of your life. You’re already taking the first step. By joining Fitness4Her, you have separated yourself from the “wish I could” type to the “Yes I will” dynamic person that you are.

Maybe you’ve tried all sorts of diet and exercise programs, only to quit after a short while. It’s time to forgive yourself and begin today by making a change.

This time you will succeed. Why? Because my plan is based on simple proven principles that are easy to apply no matter what your age or level of fitness. All you need is 30 minutes a day!

You were created to empower your beauty. Always reaching for the next level, you have a destiny that you must fulfill. You know it; I know it, how many other people already know this about you? And for those who don’t––you’ll be able show them what you’ve got.

After 90 days of following my program, you will feel like a new person. Slimmer, sexier, prettier and more confident, those will be the way your friends will describe you. Your physical and mental health will improve, your skin will become more radiant and you’ll notice changes in the way you carry yourself and the way others perceive you.

Once you master the first 90 days, you will be home free. Exercise and healthy eating will become your new lifestyle. Won’t you take the first step today? Let this be day 1 of your 90-day-challenge to Empower Beauty.

No one can do it for you — you must have the desire, the will and the drive.

Just 90 days … that’s all it takes … to empower the beauty in you!

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Your Strategic Plan for Fitness

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Do you have a strategic plan in place to get your body in the best shape ever? As in all business endeavors, you need a strategic plan that will resonate throughout your mind body and spirit for effective implementation.

A vital tool for success, it must be organized and something that you can believe in and adhere to. It should consist of three parts: Where you are today, where you want to be and how you plan to get there.

Determine where you are today in your level of fitness. Whether you are overweight or just taking your fitness to a higher intensity, define your starting point at this juncture. Record your weight and measurements at this level. Write down how you feel both physically and mentally. This will provide inspiration to kick-start your program.

A vital element to your strategic plan, your starting weight and measurements will give you the essential baseline to track your plan’s effectiveness. The degree to which you lose weight or transform your body shape will prove its success or failure.

What level of fitness do you hope to accomplish? Are you looking to lose a few pounds or do you wish to transform your body? Having a targeted goal in mind will make it much easier to work toward your success. I’m sure you have a desired weight or body image in mind. Write this down, even if it sounds like a dream at this point. This process will give your mind something to focus on and it will work hard to find a way to succeed.

Maybe you want to lose 10 pounds, or hoping to flatten your tummy. Whether it’s losing weight, firming up or a little of both, give yourself a goal to strive for.

How do you plan to achieve the fitness level or look that you desire? Making a plan that you can live with will be key to your success. Keep track of everything you do that brings you closer to your goal. Make notes about what worked for you and what didn’t. Be flexible enough to change the way you work toward your goal.

If you find you need to spend more than 30 minutes a day exercising to reach your goal, then be willing to work longer and harder to reach your desired fitness level.

So there you have it, a business-like strategic plan for losing weight and getting in shape. Simply put, you want to record your beginning weight and measurements. Write down your desired weight and measurements; make a plan to reach those goals and work hard to achieve them.

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You Are Who You Think You Are

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As she thinks…so she is.

Are you a winner or a loser? If you think you are defeated, then you are. If you think you are successful, then you are. Now, that’s not saying that you are successful in everything that you do, but you are successful at something, probably lots of things. The point is, your attitude is key to your ability to see yourself as you really are.

I believe we are all winners. Each day that we awake and embrace another day, we are winning the race, we are showing the world that we are champions. We will not let the obstacles in life be our focus. We will use our energy to concentrate on our hopes, dreams and goals.

Give your day a power punch by beginning with positive affirmations. Remind yourself of all that you have to be thankful for. Recite them out loud or write them down and read them back to yourself. Take time for some peaceful meditation, allowing your appreciation for life to fill your spirit with love and gratitude.

Take deep breaths, stretch your arms above your head and lower them back to your sides, slowly and deliberately. Avoid straining, and make sure to relax your face, neck and shoulders. Allow the stress to escape as your mind, body and spirit is filled with positive energy for a healthy balance both physically and mentally.

Dismiss negative thoughts and don’t allow them to rule your actions. Make your self-talk an affirmation of love and appreciation. I guarantee you that if you start each day this way, you will begin to fell less stress and have a better self-image, than punishing yourself with negative words and feelings.

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If Leftovers Taste Funny – It May Be The Refrigerator

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If fairly fresh leftovers are beginning to taste or smell funny, it could be your refrigerator that is causing this unappetizing effect. The household refrigerator is a real workhorse, constantly running but many times getting no place. When the refrigerator is holding too many old foods, or has been neglected when it comes to cleanliness, it may be time to clear out everything and give the cold box a complete cleaning.

Most women don’t truly understand the dangers of improper food storage. However, it is a danger to your health and that of your family to store foods at temperatures above 40° and below 210°. That difference in temperature is considered “the danger zone.”

Food kept too long in the refrigerator may appear dried up or contain some sort of biology experiment, but the truth is, these foods contain bacteria, odor-causing bacteria that could actually make you sick. “When in doubt, throw it out,” is the best motto for ensuring you, nor your family, become victims of a food-borne illness.

Food that has harmful bacteria might not smell yet, so don’t just trust your nose to decipher whether or not the entrée is still good. Take out food left in Styrofoam containers should usually be eaten the same day or following day, after that it’s time to toss. But if the food looks or smells strange, don’t even risk tasting it — just throw it away. Mold, especially on soft cheeses can be very harmful and may be saturated throughout although not apparent to the naked eye.

With a few foods — such as hard cheeses, salami, and firm fruits — you can cut the mold away, but be sure to remove a large section around any mold you can see. In general, food with mold should be tossed.

Condiments will stay fresh for two months on the door of the refrigerator. That part of the fridge is designed for storing condiments, because their high acid content makes them more resistant to bacteria than other foods.

Spills should be wiped up as soon as they occur, this will keep the refrigerator cleaner between regular cleanings. As a rule, clean the refrigerator every 3 to 6 months, but keep the shelves, especially solid shelves, wiped down regularly.