Fitness4Her

Women's Fitness

Catching “Fitness Fever”—You’ve Never Felt So Good

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Some people admit to me that they would rather do anything than workout. They wonder how I stay motivated. Well the truth is, I enjoy it so much that I can’t imagine what it would be like without it. Sure, I didn’t always exercise so regularly, there was a time when I rarely exercised. I knew if I could tell you some of the things that worked for me, then maybe when you felt the need for a little motivation, these ideas might help you too. So I went back to my archives and dug up some of the tips that helped me catch “fitness fever.”

Yep, that’s what it was alright. Fitness fever is contagious. It occurs when you begin to exercise on a regular basis and enjoy the feeling that exercise delivers to your body. You become attracted to the strength and confidence that being fit provides. It comes on like a fever and then you are hooked. So below are some tips that will keep you motivated so you too can catch the fitness fever.

Mix up your workout. One of the major reasons people lose motivation is because they become bored with their workout. Week after week doing the same set of exercises or routines can drive you batty. Best to mix up your routines and your aerobic activities too.

Involve your family. If you feel isolated exercising by yourself or walking alone, ask your husband or child to come along with you. If your child is younger, they may want to ride their bike while you power walk or jog along. They won’t mind circling back to catch up with you. If you are out after dark, wear reflective clothing and use bike lights.

Do what works for you. Sometimes well wishers have tons of advice about what you should do. While it doesn’t hurt to listen to other’s opinions, remember it is just that—their opinion. Weigh it carefully against information that you already know and personal preferences that you have.

Use a Journal. Keep a fitness journal to get you started and to keep you motivated. Not only does it motivate you to write down your weekly or daily goals, it’s always a great mood lifter to read some of your past entries that prove your success.

Reward your self with something that you like. From tasty treats to sparkling jewelry, find something to reward yourself. Work out clothes or new tennis shoes are great ways to add function and style while keeping you motivated to look good and get healthy.

Do you have “fitness fever”?  Tell us about it in the comment space below:

Cha-cha Mamas Chicken and Black Bean Burrito

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A great reason to say Ole! This tasty treat is good to eat, and you don’t have to go South of the Border to enjoy this butt-kicking burrito. Serve for lunch or during the week for dinner. It makes a great snack for the kids if you want to cut them into. Serves 4.

4 – 10 inch flour tortillas / whole wheat
1 package all white lean ground chicken
1-cup chopped onion
1- 15oz.can reduced-sodium black beans rinsed and drained
1- 10oz. can chopped tomatoes and green chiles un-drained
2- teaspoons chopped green onions

Directions:

1. Heat oven to 350 degrees.
2. Wrap tortillas in foil to soften 10 min.
3. In a large skillet cook ground chicken and chopped onion until golden.
4. Drain off fat, stir in beans, un-drained tomatoes, green chiles and chili powder.
5. Bring to boil, simmer 5-min. then set aside 1/2 cup for topper.
6. For each burrito spoon remaining filling evenly onto each tortilla-roll-up.
7. Top each burritos with reserved filling.
8. Sprinkle green onion, serve with rice ( whole wheat optional).
9. Pinch of fat free cheese, fat free sour cream and my favorite fresh guacamole.

Health Benefits:

Chicken is high in protein and low in fat so it’s a good choice for a main dish. The black beans are a great source of fiber and antioxidants. Beans help to lower blood pressure and cholesterol. High in nutrients with the tomatoes, green chiles and chili powder. Serve with rice for a meal that will truly fill you up.

7 Fun Ways to Exercise without Hitting the Gym

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Who says you can’t get a great workout and still have fun? For many of us, the hardest part about exercising is just finding the motivation to get started. There’s really not much to look forward to when you run on the treadmill at the gym or lift weights. If this sounds familiar, and you find yourself dragging your feet every time someone mentions the word exercise, then you may want to change up how you exercise.

There are many alternatives to exercising in a gym that can be fun and still offer you a great workout. Listed below are our top 7 ways you can exercise without hitting the gym.

1. Dancing. Dancing is a great way to tone your body and shed the pounds. You’ll be amazed at how much of a workout dancing can provide. Take dance lessons with a friend and learn how to shake your bootie on the dance floor. Dancing also can provide you with that extra boost of confidence you need to look and feel great.

2. Play a Sport. There are many adult leagues that you can sign up for to play just about anything. Softball, soccer, volleyball, even kickball! You don’t have to have a full team to play either. You can usually sign up as a single and they will place you on a team. It’s a great way to meet new people and get your exercise at the same time.

3. Biking. Biking is a great way to exercise and to explore the area around you. Many places have bike trails and most major cities have bike clubs where you can meet new people and share the road with other bike enthusiasts.

4. Swimming. If you’re lucky enough to have a pool at home, then you’re all set for at least part of the year. Invite friends over to play a little pool volleyball or water polo and switch it up a little. For the winter months, try to find a facility that has an indoor pool for you to use.

5. Skating. Whether you have a roller rink or ice rink near you, it’s time to strap on those skates and get moving. Skating can provide hours of fun and a great workout for your legs and thighs.

6. Kayaking/Canoeing. If you live near the water, getting in a kayak or canoe and spending a couple of hours out on the lake or river is a great workout for your arms and back. It’s also a wonderful way to escape from everyday stresses by relaxing out on the water.

7. Rock Climbing. Ok, this might scare a couple of you, but if you’ve ever thought about learning how to climb, most cities have a rock climbing facility where you can take classes. Grab a friend and experience the thrill of conquering the wall while also toning your entire body.

There are so many ways you can get your daily exercise in by simply doing the things you love. Don’t let the word scare you anymore. Find an activity you enjoy and go for it!

Do you know of any other fun ways to exercise?  Please share by leaving a comment.

Daily Activity is Essential to Overall Health

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Ever notice how good it feels to take a walk after a big meal? Do you ever get the desire to get out and be active after having been cooped up in the house because of a snowstorm or a rainy spell? Have you ever found emotional or mental release by taking a walk or riding a bike to lift your spirits? Why do we have these urges? Because our bodies were engineered to be active. Physical activity is good for the body, mind and soul.

Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but to keep all of our internal systems in tip top shape as well.

In order for all of our bodily mechanisms to work, we have to keep the gears moving. Otherwise our muscles become lax and withered and in turn, our bones suffer the consequences. For instance, when core muscles in the body are not exercised and developed, more stress and strain is put on the back and spine. The same for the knee. Knee injuries that develop into arthritis can be helped dramatically by strengthening the muscles that surround the knee.

We all know that a healthy heart is essential to living well. Daily activity has been proven to strengthen the heart muscles and alleviate stress by helping the body to produce endorphins.

Moving your body helps to eliminate acid build-up which is not only responsible for stomach upset, but can be a main culprit in pain in other parts of the body as well.

There are so many benefits to staying active. Just as well, there are serious side effects that can develop when a person chooses a sedentary lifestyle devoid of exercise and activity. Don’t wait for these ailments to steal your zest in life. Go out there and get moving.

Give it at least 30 days, that’s how long it takes to make it a habit. Be sure to keep a journal of your progress. After this initial period, you will begin to see some results. Don’t stop now, you’ve worked too hard to give in. Challenge yourself to keep it going for 30 more days and then 30 more. Once you have completed 90 days, physical activity will become part of your healthy lifestyle.

We value your opinion.  What activities do you do daily?  Tell us in the comment space:

Brown Rice, Asparagus and Shrimp Medley

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Down here in South Florida, I never tire of shrimp. It’s plentiful and fresh and oh so tasty. The secret to great shrimp, is to cook it carefully, you mustn’t overcook, but it needs to be pink and not gray. This dish is easy to prepare, prepare the rice the night before so it has time to chill, the rest of the dish takes only minutes to fix.

8oz. fresh cooked shrimp
8oz. fresh asparagus, trimmed and cut
3 cups cooked brown rice / chilled
2 Tbs. sweet/ hot mustard
4 Tbs. chopped dried tomatoes
1/2 cup almonds

Directions:

In saucepan cook asparagus in bowling water 3 to 6 min until crisp rinse under cold water.
In large bowl toss shrimp, asparagus, rice, tomatoes, add mustard, toss.
To serve divide on plates or bowls sprinkle with almonds.

Health Benefits:
Shrimp is an excellent choice because it is low in fat but high in protein. High in omega 3 fatty acids and an excellent source of vitamin D. It’s the choice of many people who choose a healthy diet. Asparagus is a potent antioxidant that is high in nutrients. A natural aphrodisiac, it has been claimed to increase the libido. Brown rice makes a nice comfort food that has more vitamins and nutrients than most white varieties.