Fitness4Her

Women's Fitness

Your Success Depends On Your Mind

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The difference between where you are and where you want to be is how you think. You are the only one stopping yourself or allowing yourself to go further than you did the day before. If you want to succeed you must let go of limiting beliefs, people and unhealthy habits. You have the power to choose your thoughts. Your success depends on your state of mind.

Start your day with positive affirmations to lift you up and strengthen your will. Be confident in your abilities and realize that you are closer to your goal than you were yesterday. With each affirmation, build yourself up in body, mind and soul.

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.

Fulfill your affirmations with healthy goal setting techniques that will build a positive self-image and keep you focused on your target for the day. Goal setting helps you to imagine your ideal future and focus on turning your vision into a reality. When you set goals, you enrich your imagination and energize your ability to succeed. Goal setting and affirmations go hand-in-hand to bring about your desires for positive changes and growth in your life.

Write down your goals and set a realistic timeline for success. By writing your goals, you make a binding contract with your mind, body and soul to make these goals a reality. With each goal you write, consider how much that goal has changed from day to day. What might have seemed impossible yesterday; becomes much more probable today.

Many times we are reluctant to set goals because we feel it sets us up for failure. That doesn’t have to be true. If you have trouble setting goals, start out by setting short term goals. You will be able to see the results much quicker with short term goals and you can give yourself the encouragement you need to keep working and improving every day. You have the courage to take the next step and become who you want to be.

Don’t procrastinate, don’t put off doing what you know in your heart is the right thing for you. Investing time in your health and fitness will pay off now and in the future. Take control of your life and concentrate on your happiness. Live your life healthy, happy and in harmony.

Cornucopia Salad

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A tiny twist of your favorite Thanksgiving Day feast, you can serve this cornucopia salad just about any way you like. Add your favorites like cranberries, corn and walnuts and enjoy your turkey treat any time of the year.

2 to 3 cups of Romaine salad, cleaned
2 Tbsp balsamic vinegar
2 oz. organic deli low sodium turkey

Directions:

1. In a clear glass bowl, toss the above ingredients together.
2. Top with 1/2 cup corn, 1 small pear sliced, 2 Tbsp each of walnut and low fat gorgonzala cheese.
3. You can change it up. Add cranberry. Omit corn. You’re the Boss!

Health Benefits:
Turkey is a great low fat, low sodium, low cholesterol mainstay to a healthy diet. An excellent source of protein, it’s also low in calories. Tossed with romaine lettuce, corn, cranberries and pears make it a cornucopia of healthy choices.

Inspiring Words Motivate My Workout

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From a very early age, there have been many people who have inspired me. Parents, family, friends and associates have provided words of inspiration that have lifted me up and empowered me to be the best that I can. I strive each day to be a better person than I was the day before.

I have dreams, and those dreams inspire me and motivate my life. Motivation is when you grab hold of an idea and don’t let go of it until you make it a reality. Inspiration is the reverse when an idea grabs hold of you and you feel compelled to let that impulse or energy carry you along. You get to a point where you realize that you’re no longer in charge, that there is a driving force inside you that can’t be stopped.

Listen to your intuitive inner voice and find the passion that stirs your soul. Inspiring words help me focus on my purpose. Each of us has a purpose in this life and a responsibility to fulfill that purpose. I draw upon words of inspiration to motivate me and keep me strong. When I am feeling tired, weak or discouraged, I reflect on inspirational passages to build me up again.

Fitness is about making a decision for a healthy and happy lifestyle. This includes exercising and eating healthy and sometimes that requires a bit of motivation, especially, if you are just starting an exercise program. Change is difficult and it requires a lot of inspiration, motivation, perspiration and persistence.

Each day that you stay motivated and inspired to make positive changes puts you one day closer to your goal. Some days you may be strong; some days you may be weak, don’t give up; keep moving forward. Your strength and resolve will provide the inspiration you need to keep going. It’s contagious, too. As you embrace these positive changes you will begin to inspire others to make the changes that they have been longing to make.

Close your mind to negativity. It can suck the wind out from your wings. You were born to be an inspiration to others. Stay strong in the face of adversity and know that you are beautiful just the way you are. You have the power to fulfill your destiny, but you are not alone.

Draw from the inspiration of others and be a guiding light for all who follow you. Stay motivated and be healthy body, mind and soul.

Love Is The Best Motivation

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Let love and gratitude be your motivation for change. For those who truly love you and for those you love, your health and happiness is more important than you think. Start each day by reflecting on those you love. Be grateful that you are part of a loving relationship.

Be a giver of love today. The best gift you can give comes from the heart. Encouraging words, a handwritten letter, a hug, or a smile have tremendous value. Keep in mind that a sincere compliment is uplifting and can easily alter the attitude of the intended.

Don’t put off giving until you can afford it. Remember that even the smallest good deed can have a giant impact on a great number of people. Random acts of kindness can change the life of someone in need, and that includes you, too.

Giving your time is just as important as monetary gifts, if not more so. When you take time to help others, you interact with them and have the opportunity to understand how much your help is needed and appreciated.

If you really want to show those around you how much you love them, be sure to carve out some time in your busy schedule just for you. Set aside 30 minutes or more each day for exercise and be sure to eat healthy, well-balanced meals. You cannot help others if you don’t take care of yourself.

Train your body to be a receptor of good food and healthy exercise. Love your body and it will love you. The time you spend on your health and fitness is an investment that will continue to pay off for years into your future.

Speak words of encouragement to yourself and to others. Your words have the power to heal a broken heart or to tear it apart. It is up to you how you choose to use them. When you say something to lift another’s spirit, those words and the emotion that surrounds them will lift your spirit as well. Share a kind word or a good deed today. Be healthy and happy, body, mind and soul.

Reduce Inflammation With Better Health

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If your workout is suffering because your body is hurting due to inflammation, giving up exercising is not the answer.

According to the United States Department of Health and Human Services, 30 minutes of exercise daily can reduce inflammation. Studies have shown that regular physical activity also lowers blood pressure and reduces the risk of type 2 diabetes. Just as we’ve long suspected, exercise is a vital part of our overall health and well-being.

All inflammation is not bad. Inflammation is a necessary part of the body’s immune response. It helps your body heal from injuries and illness. However, recurring or chronic inflammation can lead to disease. This type of inflammation can be controlled or prevented with the right diet and exercise.

Your diet, exercise and lifestyle have much to do with controlling inflammation in your body. Too much of a good time can wreak havoc, so go easy on the drinking, don’t smoke and get up and get moving because that couch-potato lifestyle can cause a hot mess of inflammation in your body.

• Eating protein at every meal, including breakfast lunch, dinner and even snacks, helps your liver rid itself of toxic chemicals that might be wading through your blood stream.

• Get the majority of your carbohydrates from vegetables, legumes, fruits and whole grains. These foods are filled with blood sugar-regulating fiber and antioxidants to help fight inflammation. As in all things, diet plays a major part in regulating inflammation in your body.

• Green tea has natural antioxidants called catechins that fight free radicals and help the body rid itself of unhealthy toxins. Catechins have also been attributed to a reduction in body fat, according to a recent study on the beneficial effects of green tea.

• A stressed out mind comes with a stressed-out body. Between workouts, squeeze in some restorative yoga poses. Yoga helps to decrease stress levels by increasing levels of leptin and adiponectin, natural chemicals that work to alleviate inflammation.

• Every day, take some time to do something that restores your body, mind and soul. Whether it be a long solitary walk to get in touch with your inner self, or time you set aside for meditation, give yourself time each day for healing to refresh your mind and restore your spirit.

If you are suffering from chronic inflammation, assess your lifestyle including your diet and exercise routine. Begin to examine the foods that you eat by keeping a fitness journal to monitor your diet and daily activities. If your condition persists, see your doctor and bring along your journal to help you both figure out what activities and foods you eat may be contributing to your condition. In all things be healthy and happy, body, mind and soul.