Fitness4Her

Women's Fitness

Journal Your Fitness Goals And Achievements

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A primary part of my women’s fitness program is keeping a fitness journal. Journaling is a great tool for newbies or seasoned athletes. Anyone can use journaling to help them reach their goals. No matter what you desire in life, goal planning by writing out your dreams and plans for yourself will help to bring about your success.

Each exercise session can be recorded in your journal and you can track your achievements from one workout to the next. This will help you to know what is working for you and when you need to take the exercise to the next level to obtain satisfactory results.

Ladies who have been working out for a while may feel that a journal is no longer needed. But if you are serious about fitness, you will find that a journal can provide a running track of your journey to success. You can easily chart your progress as you advance to the next level of all of your exercises, tracking the difficulty of each one.

If you are increasing weights, a journal will help you keep an accurate record of what you lift each time. When you are building muscles through strength training you may find that you are hungrier and may consume more calories. While this may be necessary, the journal will help you keep track of how much you eat and drink versus the amount of activity that you are doing.

Your journal can also help you chart the amount of water that you drink each day. When you are involved in a strenuous workout, staying hydrated is vital. Your journal can help you count the glasses of water that you consume each day. Every part of your well being can be recorded in your journal.

Begin today writing down your weight and measurements and what you hope to change and achieve. Place your journal in a convenient place where you can consult it regularly. Make journaling a part of your day just as eating and exercising are a part of your regular routine.

Your journal can keep you focused on your goal and provide the proof that your hard work produces real results. Remember: If you believe it, you will achieve it. Happy Journaling.

Finding The Will To Make Positive Changes

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Finding the inspiration to make changes in your life doesn’t happen to us every day. It usually sneaks in and sort of takes over our thoughts, tugging at our mind and heart. Inspiration is a wonderful feeling, and the idea to lose weight and get fit most always begins with inspiration.

If you have ever felt inspired to make women’s fitness a priority in your life, then you know how strong the feeling can become. It may be grounded in the fact that you need to make changes for your health, or it may come about because you feel the need to lose some weight. Whatever your reasons for wanting to change your body, the inspiration behind it is what fuels your desire.

In order to find the will to make positive changes in your life, you must be willing to act on your inspiration. Don’t let that song die in your heart. You can capture the inspiration and use it to bring your dreams to reality. You just need to act on it before it is gone.

Upon feeling inspired, write down your fitness goals. Make a plan on how you will go about achieving your goal. The plan doesn’t have to be perfect; a rough outline will work in the beginning. Just begin writing to help chisel this idea of fitness into your mind.

Visualize the outcome. Allow yourself the pleasure of imagining how fitness will transform your life. You will look great, feel better and have more energy to accomplish more. Plus you will probably become more content with yourself, just knowing you have achieved something you set out to do. Confidence is one of the many rewards of women’s fitness.

Everyone needs inspiration in their lives; it is like food for our soul. But it is how we use the inspiration that sets us apart from everyone else. If you want to find the will to make positive changes in your life, harness the inspiration that comes to you and take control over your life, starting today.

Why You Should Include Resistance Training In Your Work Out

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Fitness4Her combines resistance training and cardio workouts for a total women’s fitness program that is designed to enhance the female figure. Resistance training will help your body to work for you instead of against you. Sometimes referred to as strength training, these exercises target individual muscle groups with specific exercises.

Resistance exercises can be done in a gym but they can just as easily be done in your own home. Always use a mat to give yourself some cushion from the floor or carpet. You must exercise at least 30 minutes every other day in order to see any results. Remember, in order to build and tone muscles to achieve muscular definition, you need to work your muscle to the point of muscle fatigue.

Many women fear resistance training especially with weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

Fitness4Her’s 30 Minutes To A New You exercises are designed to build, strengthen and stretch your muscles through a series of repetitions (reps) over a specific number of times, called ‘sets’. The number of reps and sets you should do depends on how healthy your muscles are.

Weight lifting can help to achieve muscle definition quickly but you need to go slow, especially if you haven’t lifted weights in a while, or never done any weight lifting at all. After a faithful and dedicated program of resistance training, your muscles will become stronger and more flexible. Soon, you’ll begin to notice the beautiful curves created by your well-toned muscles!

Get this … building muscle has some hidden benefits. Each pound of muscle can burn 50 calories a day! The more muscular your body becomes the easier it is to burn calories. You’ll even burn calories when you sleep. It’s a proven fact that muscle burns fat even at rest.

Empower Beauty With The Power Of Words

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Start your day off with affirmations and you will discover the empowerment of words. Positive words of encouragement and strength, affirmations are a way of speaking to your own mind, heart and soul. You declare something such as a fitness goal, but speak as though you have already attained that goal, thereby empowering the mind to conquer the task.

Affirmations can enhance every aspect of your life. Your relationships, your job performance and your fitness goals are all prime targets for positive affirmations. That’s because these are the most important areas of our lives and we constantly seek ways to improve them.

If at all possible, set aside some time each morning to repeat your affirmations for the day. You may have one or two that you repeat each day, or you may concentrate on a different area of your life each day. The important thing is that you give your full attention and believe the words that you say.

Affirmations that are repeated without meaning, will soon become empty words that render little results. It is better to say a few meaningful words than to recite a speech that has lost its heart and soul.

For instance you might declare that you are losing weight. Another affirmation would be to say, “I am exercising for 30 minutes today.” If you will repeat the latter every day for a week, you will find that your mind pulls you toward completing that goal. You will begin to feel like exercising and that it is a part of your everyday life.

Affirmations work for other areas of your life too. Affirmations can be used to improve your relationships and the manner in which you deal with different situations. Give them a try for at least a week and see the successful results. You’ve got nothing to lose and everything to gain, including a thinner, more youthful looking you. Empower your beauty with the power of words.

Eat Protein At Every Meal

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For women’s fitness and health it is recommended that you eat protein at every meal. That’s because your body depends on protein-rich foods to help it build muscle and replenish every cell in your body. That includes all of the organs, your bones, muscles, nails, skin and hair. Protein is essential to our health and livelihood.

Protein is an essential nutrient that builds lean, healthy muscle, beautiful skin, lustrous hair, as well as vital internal organs. Consisting of chains of amino acid, including the essential amino acids, which we depend on our diet to supply, as our bodies do not produce these essential amino acids. Without sufficient protein, our bodies won’t be able to work as well as they should. For example, a compromised immune system can result from a deficiency in protein. However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can sometimes be challenging.

Reaching the recommended daily allowance for your body doesn’t require a lot of food. But, if you do want to indulge on protein, choose foods derived from plants, such as peanuts and tofu, rather than animal products, such as cheese and meat that are higher in fat content. Remember that portion control is always the key to healthy eating, even when you’re eating your favorite foods.

Below are some common foods and the amount of protein contained in each depending on the serving size. The amount of protein you need daily depends on your age, gender, weight and level of activity.

1 cup skim milk = 8 grams

1 egg = 6 grams

½ cup cottage cheese = 14 grams

1 slice bacon = 21 grams

1 oz of peanuts = 7 grams

6 oz of tofu = 12 grams

3 oz of sirloin steak = 26 grams

¼ lb hamburger patty = 28 grams

1 oz American cheese = 6 grams