Fitness4Her

Women's Fitness

Karen Reveals Five Secrets To Successful Dieting

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Successful dieting depends on the type of foods that we eat. So much of what we put into our body is just junk food. Very little nutritional value and many times way too high in fat, sugar and salt.

Take inventory of what is in your cupboards and pantry. What foods are you feeding your body? Write down everything that you are presently eating as a regular part of your diet.

1. Begin replacing high calorie foods with ones that are lower in calories. For example, drink fat-free milk instead of whole milk and water with a twist of lemon rather than high calorie, high sugar content, soft drinks. Eat an extra spoonful of vegetables at dinner instead of another slice of meat. Choose sliced fresh fruit for snacks instead of chips. Little changes like these make a big difference in your caloric intake.

2. Serve smaller portions. Resist the urge to fill your plate from rim to rim. Serve up slightly less than what you think you’ll eat. You can always have seconds, if you are still hungry.

3. Never eat from a container or bag. You need to see what you are eating in order to get a sense of how much you’re eating. Seeing food on a plate or in a bowl is much more appetizing and easier for you to realize when you’re full and satisfied.

4. Be sure to check food labels for the serving size and number of calories per serving.

5. Stop eating as soon as you feel full. Don’t take another bit past that full feeling. Remember, your next meal is only a few hours away.
If you enjoy counting calories, a fitness journal is a great place to calculate the number of calories that you eat at each meal. Be sure to include all the condiments, snacks and drinks that you have throughout the day, too. Stay tuned for additional posts about how keeping a journal can be your key to successful weight loss. Fitness4Her, a diet and exercise program developed exclusively for women shares all the secrets of losing weight, gaining weight and looking your very best.

Visualization, The Key To Women’s Fitness

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When top athletes enter the ring, many of them have practiced a widely respected mind game known as visualization. Either, due to the fact that they have been there before or because they have totally imagined the scenario and practiced their reactions, the act of visualization allows these athletes to perform under pressure with spectacular results. The same is true for women’s fitness, when you practice the art of visualization you can accelerate your workout to a whole new level.

If you are beginning a new exercise, visualize the muscle groups that will be used for this new move. Imagine the muscle stretching and working. As you exercise, your brain will send these messages to the muscles and they will react accordingly. The secret is to be honest during visualization. Imagine the moves as applied with your abilities and strengths. But that’s not to say you shouldn’t reach for the higher level when it comes to visualization.

The great news is that visualizing a good performance can help you achieve good results. For the brain, this act of visualization is almost the same as if you had actually done this task before. You imagine the exercise and the muscles being used and you imagine yourself doing all of the reps and sets suggested. If you visualize each step before actually executing these moves, your success rate will soar.

Visualization also works for sticking to your diet. Go deep into your imagination and uncover your reasons for changing your diet. Really visualize the transformation that you will make in your health, appearance, strength and happiness. Practice this regularly and dieting should not be a problem. You’ll convince your brain to adapt to the diet and that’s half the battle when it comes to dieting.

The art of visualization, along with daily affirmations are instrumental in my strife for the next level in women’s fitness. I use it regularly and I can say it really does work. I always imagine and visualize each new move and have found it makes it much easier and far more effective.

Shrimp and Fennel in Garlic Sauce

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I had this entrée at one of my favorite restaurants and found it so satisfying although they gave me way more food than I could eat at one sitting. I experimented with it at home and came up with this version.

1 lb large shrimp (cleaned)
2 Tbsp fresh lime juice
4 tsp garlic and olive oil
Pinch of salt & pepper
4 cups fennel seed
4 tsp grated cheese

Directions:

1. Heat oil in skillet.
2. Add fennel, garlic, salt and pepper, heat 5 minutes.
3. Toss in shrimp and cook 3 to 6 minutes.
4. Add lime.
5. Can serve over a small serving of pasta with cheese on top if desired.

Health Benefits:
Crunchy and slightly sweet, fennel is high in Vitamin C and dietary fiber, as well as containing healthy doses of magnesium and iron. Shrimp is an excellent source of protein and is low in saturated fat, low in sugar and low in calories. Lime juice adds flavor while helping aid in digestion. Ladies need calcium, so go on and add that grated cheese not only for taste but also for the healthy benefits, too.

The Madness Behind The Women’s Fitness Craze

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Certain times of the year we seem motivated to begin a fitness program. After the holidays is one time, but the other time of the year is in the late spring. As we shed our winter clothing, it becomes obvious that we also need to shed some pounds too. January and May are some of the busiest months for gym memberships, but women’s fitness should be an all year ‘round event, not a twice a year craze.

After the first of the year, women like to start the New Year off by promising to get in shape. The overindulgence of the holidays usually has us feeling like we need to pay special attention to our ever-increasing waistline. Although some women may not have the tendency to gain weight during this time, they may have taken a short break from fitness just to get through the holidays. The move from one calendar year to another is a great motivator to the mind to make healthy lifestyle changes.

However, many New Year’s resolutions end before they even begin. We find ourselves inundated with responsibilities and habits that haven’t changed from the year before and whatever was keeping us from meeting our fitness goals from the previous year are still with us the following year. It takes more than a calendar to keep us motivated to stick to our fitness goals.

There’s certainly a type of madness behind the fitness craze. Sometimes the madness works to our advantage, but many times it fails us because it is not plausible in our everyday lives. Choosing a fitness plan that you can live by is one of the best ways to ensure you stick to your plan and are able to meet your goals.

Fitness4Her offers a diet that you can live by, an exercise program that is easy to follow and a journal to show you the results. This trilogy of fitness is a fantastic way to help you lose weight and get in shape. Along with the diet, exercise and journal, Fitness4Her offers support with helpful tips, blogs and interesting articles that share the fitness craze to motivate all women to make intelligent changes for a healthier and happier lifestyle.

Successful Journaling Is The Secret To Women’s Fitness

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Journaling is one of the most powerful ways to accelerate your personal fitness development. By transforming your thoughts into writing, you gain insights you’d otherwise never see. It’s as if once relieved of the initial thought, the brain becomes free to set about thinking of ways to achieve it. Writing your thoughts and goals on paper helps to release your mind so that it can think of fresh new ideas.

Journaling can provide huge advantages to your fitness program. When you write down your goals, both short- and long-term, you free your mind from the worry and guilt that comes from knowing you need to do something healthy for yourself. Journaling helps us to take control of our lives and puts an end to any nagging thoughts that might be rambling around our heads. It helps us to organize our thoughts so that they become part of the goal-setting phase.

First you need to set goals then begin to think of ways to achieve it. Next make a commitment to record everything you eat and drink each day. Finally, you must write down all of your fitness activities and chart your progress and achievements. This will give your brain a clear view of what is working and what is not. If you continue this each day, you can make any changes needed in your diet or the amount of activity in order to increase your results or to keep things coming along as they are.

Journaling helps to keep your mind excited about your goals. Your brain needs constant stimulation and keeping a record of your goals, daily activities and achievements will reinforce positive thinking and mental well being.

In addition to your women’s fitness program, journaling really is the key to realizing the goals for your entire life. Take part in it everyday to solve problems, to gain clarity and to verify your progress in everything that you do.