Fitness4Her

Women's Fitness

How to Stay Motivated to Lose Weight and Get in Shape

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You’ve been dieting and exercising for a few months now but you don’t seem to be losing as much weight as you were in the beginning of your program. It’s hard to stay motivated when you don’t see results.

In order to keep you motivated, we need to first uncover your definition of results. Why did you begin the program? Was your initial reason to begin dieting and exercising to lose weight?

If your answer is yes, then have you accomplished that task? If you have lost some weight, then your second answer would also be yes. So, it’s true, your hard work and dedication have brought about positive results.

But maybe you are thinking that you need to lose more weight. If that is the case, then you have every reason in the world to be motivated to continue the program. Ask yourself what will happen if you go back to your old way of dieting and forego the exercise?

Well, the obvious answer here would be that you will gain back the weight that you have worked so hard to lose. You definitely don’t want that to happen.

But how does one stay motivated?

• Maintaining a journal of everything you eat and drink and recording your physical activities will make it easier to stay on track.

• Affirmations will help you to stay motivated.

• Recognizing your achievements and rewarding yourself for your accomplishments will encourage success.

The important thing to realize is that it takes courage to begin any weight loss or fitness program. Commitment is needed to stay the course. Realize that you are a beautiful and important individual and you deserve to reach your goal.

Imagine all of the benefits you will reap when you succeed. Show gratitude for how far you have come. Know that you are on the right path and to turn back now, will seriously impede your chance for success.

Above all, know that yours is a magnificent life, full of choices and decisions. Make the decision today, to succeed.

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Yummy Couscous

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I love couscous, it is one of my favorite fun foods to eat. Serve it with any protein for a well-balanced meal. You can have it for lunch, dinner or snack.

1 Tbsp olive oil
3/4 cup onion
1/2 cup diced carrot, turnip, zucchini and tomatoes
2 Tbsp ground cumin
1 tsp curry powder
1 tsp paprika
1-1/2 cups low sodium chicken broth
1 cup uncooked couscous
Salt and Pepper to taste

Directions:

1. Heat olive oil and saute onions.
2. Stir in all ingredients and cook 5 minutes.
3. Bring to boil.
4. Remove from heat and add couscous until all liquid is absorbed and the couscous is tender.
5. Perfect side for any meal. I like to add a little low fat Parmesan cheese on top.

Health Benefits:
Low in saturated fat, low in calories, low in cholesterol, low in sodium, couscous is an excellent choice for complex carbohydrates. It is a good source of protein, although I recommend eating it with an additional protein. It is easily digestible, especially when prepared with the carrots, turnips, zucchini and tomatoes, which contain antioxidants to help fight cancer-causing free radicals.

The Wonders Of Watermelon

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Refreshing and sweet, watermelon is a wonderful fruit, especially on a warm summer day. Low in calories but very flavorful, this fruit can satisfy your sugar craving while quenching your thirst. An especially healthy fruit, watermelon reduces inflammation and is one of the healthier fruits for diabetics because of this.

Watermelon is an excellent source of vitamin C. It contains the antioxidant, lycopene to help combat free radicals that cause all sorts of cancer including those of the skin, pancreas, cervix and breast.

Watermelon contains beta-carotene, which has been shown to reduce the risk of heart disease, colon cancer and even helps to relieve complications of asthma.

Watermelon is rich in the B vitamins necessary for energy production. It is also a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Because of its high water content, it delivers more nutrients per calorie.

To choose the best tasting watermelon, examine the color of the fruit. It should be a deep color and not have any white streaks. If looking at a cut melon, the seeds should be a deep color.
Watermelon can be eaten any time you can find it in your grocer’s produce aisle. It is excellent as a side dish or mixed into a salad. You can cut it into cubes and refrigerate for a refreshing snack.
Watermelon mixed with thinly sliced red onion, salt and black pepper makes a great summer salad. Because the watermelon contains so much water, there is no need for a dressing, making this salad the perfect low calorie, low fat treat.
Watermelon, bananas, apple slices and orange slices make a wonderful fruit salad that contains a wealth of vitamins and nutrients And fruit salad can be made days ahead since cut fruit, if chilled, retains its nutrients for at least 6 days.

Let’s Go Shopping—Grocery Store Savoir-faire

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Many women find themselves going to the grocery store with full intentions of buying healthy foods, only to come home with bags of cookies, potato chips, butter, fats and cheese? It can be difficult to change the way that you shop for your weekly foods to match you healthy diet plans.

Especially if this is the first time that you have filled your pantry with healthy foods, you may need a course in Grocery Shopping 101 in order to beat back the temptations that food manufacturers have strategically placed in your path. {+}

Before leaving home, make a grocery list. But before you make a grocery list, make the upcoming week’s meal plan. Developing your meal plan doesn’t have to be difficult, but consider some of the foods that are already in your cupboard to make things easier and less expensive. Once you’ve got your meals planned out for the week, inventory the ingredients that you will need for each dish and notate the ones that you will need to purchase. After you have established what you need, make the grocery list, and list the food in order of the grocery store layout. This way you won’t go haphazardly down aisles that you don’t need to search.

Try to avoid the aisles with cookies and processed foods, such as sugary cereals. Many of these aisles are in the center of the grocery store, with the fresh items at each end of the store. Look for whole grains near the rice and pasta. Read labels to look for 100% whole-wheat to be sure you are getting whole grain products. Take some time to find the healthier foods rather than going straight for your old reliables.

Fresh vegetables and fruits should make up the largest part of your grocery list. I recommend that you eat at least seven or more servings of fruits and vegetables each day. Choose seasonal produce and get a variety, especially if you are feeding a family.

Proteins and meats should consist of mostly fish, poultry and lean meats. Eggs, nuts, seeds and legumes should be part of your list.

Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.

Choose low-fat dairy products like milk, yogurt and cheese. Try soymilk or rice-milk for tasty alternatives to whole milk. Don’t forget, many fruits and vegetables are good sources of calcium like avocadoes for instance.

Take caution when buying dressings, cooking oils and condiments. They can be sneaky sources of refined sugars and high in fat and calories. Read labels to choose dressings made with healthy oils such as olive oil and canola oil.

Frozen vegetables are convenient and nutritious. If you are cooking for one, there are many single-serving frozen entrees that cook up in minutes. These make it easy to have a variety of vegetables, without having to throw any of it away. If you do have more than you can consume, consider saving your left over veggies to add to a soup for another meal.

Canned foods and foods in jars are very convenient. Make sure the soups and veggies that you choose are low in sodium. Avoid high-fat gravy and sauces like spaghetti and ravioli dishes.

Peanut butter sandwiches can be very healthy. Look for homemade peanut butter without added sugar.

Low-fat meats such as turkey slices, chicken or lean roast beef are better choices for sandwiches than processed lunchmeat.

Learn to Read the Food Labels
Every box of processed food includes a food label. Other foods include them too, but all processed foods are required to list the ingredients and the percentage of nutrition as compared to the RDA (Recommended Daily Requirement).

Looking at the food label above, you’ll notice the nutrition facts. Each serving size is described,
as one serving and the box contains six servings. There are 100 calories in each serving. Calories from fat are 30 calories, which is less than a third of the total calories in each serving.

Next we get the skinny on the fat content. Three grams of total fat with 1.5 grams of saturated fat and 1 gram of monounsaturated fat. This represents 8% of the recommended daily value. According to the food label, there are no trans fat and no cholesterol in this snack.

There is 120 mg of sodium in each serving, which makes up 5% of the daily requirements. Likewise the total carbohydrates are 16 grams, making it 5% of the daily requirements. 6 grams of sugar and 1 gram of protein is included in each serving.

There are no significant traces of Vitamins A or C but each snack offers 4% of the daily-recommended amounts of iron.

According to this label, the Percent of Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on the amount of calories you consume in a day.

Quick Tips For Every Day Shopping
• Never go to the grocery store when you are hungry.
• Always eat a meal or light snack before heading to the store.
• Keep a cold bottle of water in your car, so you won’t be tempted to opt for a high calorie drink when you are thirsty.
• Bring a pen and check off everything on your grocery list.
• Forego the candy aisle and buy some scented candles or new kitchen gadget instead.
• Park your car further out in the parking lot, for more exercise coming in and going out.
• Don’t eat in your car. Not only will this keep your car much cleaner, it will keep you from mindlessly eating while driving down the road. We have a tendency to forget about the calories, sugar and fat that we consume when driving.
• If you will be out and about all day, bring a small cooler and stock it with fruit cups, fresh fruit, water and juice. This will give you plenty of healthy snacks and you won’t be tempted to stop at the fast food hangout.

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The Secret Ingredient To A Healthy Lifestyle

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The path to a fit and healthy body is not only achievable; it’s much easier than you can imagine. But it requires a secret ingredient that is such a critical component that without it, you will fail time and time again.

Perhaps you’ve tried diets and exercise before, only to find that they just didn’t work for you. Frustrated with this sense of failure, you may have given up and quit. Left with feelings of regret, you might even dread the thought of starting another program for fear that you will never succeed.

It’s time to throw off those feelings of defeat and embrace the winning spirit within you. If you are visiting this site and reading this blog, that’s proof positive that you have the desire to make a change in your life. That’s the way success begins…one little spark of curiosity, one thought, one idea and the desire to make it happen.

Are you feeling that spark today? Is there a slow fire burning inside you that’s begging you to make a change in your life? Are you ready to transform the way you look and feel?

It requires a commitment from you. That’s the secret ingredient to achieving your fit and healthy body. Making a promise to yourself and vowing to keep it, focusing on that commitment everyday will make your journey to success an easy one.

Now, I’m not discounting the challenges of exercising and staying on a diet. I know that this is easier for some people and more difficult for others. But I have also witnessed determined people lose 30 pounds while others who were less committed struggled to lose 10 pounds in the same length of time. That is the power of this secret tool.

To help boost your level of commitment, start each day with affirmations of praise and appreciation for all that you have achieved. Speak positive words of encouragement and keep a journal of everything you eat, drink, and all of your daily activities. Make a list of your goals and allow yourself time to meditate on them. You will come away feeling refreshed and ready to take your life to a new level.

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