Fitness4Her

Women's Fitness

Beautiful Hair, The Bonus Of A Healthy Exercise Program

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Healthy, beautiful hair can be easily attained when a woman’s body is healthy. While many factors attribute to health, exercise improves circulation, strengthens the body and helps to balance hormone levels. Exercise not only makes your body look sexy, it can give you luscious, sexy hair too.

Hormone imbalance can lead to all sorts of hair problems, like too much hair growth or hair loss. But conditions like poor circulation or diabetes can also cause hair loss. That’s why it is important to stay active throughout your life to protect your health and keep you feeling and looking your best.

Cardio exercises, those that increase the heart beat for at least 20 minutes or longer, improve circulation by speeding up the flow of blood throughout the body. This blood flow gives oxygen to all of the cells thus improving the health and condition of every part of the body, including the hair.

While excessive exercise has been blamed for certain types of hair loss, a healthy exercise program will promote health and fitness for the entire body. Fitness4Her promotes women’s health and women’s fitness and that includes empowering beauty in the entire woman. An exercise program and diet plan that includes cardio and strength training exercises, Fitness4Her can help you get in shape the healthy way in as little as 30 minutes a day.

Diet is important for healthy hair too. It is important at all times, but especially when you participate in a women’s fitness program to eat protein at every meal. Protein is the building block for every cell in the body, when you exercise regularly, your body uses up the protein and needs more to grow. Because the muscles require so much protein for growth, you may need additional protein. Always consult your health professional before beginning any diet or exercise program.

Beautiful, healthy hair and a toned and trim body…it’s all attainable and highly possible when you join Fitness4Her.com. A women’s fitness program that includes an easy to follow diet, a carefully planned exercise program and the inspiration and motivation of a journal to keep you on track…join Fitness4Her, today.

Raspberry Rhapsody

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This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup raspberries
1 tsp vanilla
1 tsp honey
Add walnuts on top

Directions:

1. Raspberries can be cooked with a squeeze of lemon juice in microwave if preferred.
2. Blend rest of ingredients in a blender and blend until smooth.
3. Add raspberries and blend until mixed in.
4. Spoon into individual bowls and top with walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Raspberries are packed with phytonutrient antioxidants and are rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Positive Words To Position Your Fitness Success

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Affirmations are one way to position yourself for women’s fitness success. Repeating daily affirmations will actually coax your brain into a conspiracy to do what you command. By using affirmations as part of your tools for fitness you will find that it is one of the easier ways to get your body and mind in shape.

If you have never used affirmations before, I encourage you to give them a try for at least a week. Repeating phrases to yourself, preferably in front of a mirror is the best way to get the most out of your affirmations. They don’t have to be long, but they must be sincere. You must first believe that it is within your power to bring these commands to fruition.

One example would be to state that you will exercise for 30 minutes each day. Repeat this affirmation every day for one week. It’s a no-brainer, because you know that you can certainly fulfill that affirmation, but even if you feel too tired, you need only to call that affirmation up and realize that it is a command to yourself that you need to make happen.

Once you state the affirmation, it is as if you have given a job command to someone who works for you, you should expect it to get done. It is an order, not something that gets done if there is time, but an actual command and you should expect results.

I like to say my affirmations each morning before I go out to begin my day. It’s a great way to start the day and helps to focus my mind on what I want to accomplish. Affirmations are also instrumental before retiring to bed, as it helps to feed the brain and allow it to sleep on the goals that you have set before it. You may want to experiment saying affirmations in the morning one week and the next week saying them before bedtime, or just when the sun is setting, which for some people can be a time for reflection.

Five Foods To Eat For Healthy Hair

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Diet, as I have talked about before, is much more than a change in your eating habits. The word diet means “a way of life,” or a way to live better. Since every part of your body depends on your diet in order to survive, the old saying, “you are what you eat” is entirely true. From your toenails to the hair on your head, all the cells in your body need nutrients in order to flourish.

Perhaps that is why beautiful hair is such an attractive feature. When a woman is mal-nourished, her hair suffers in appearance. The texture, volume and shine, are all related to the health of the hair, which in turn is dependent on the health of that particular woman. In other words, what you eat, your diet—makes a big difference in the health of your hair.

To make things simpler, I have made a list of five foods to eat for healthy hair. Of course, this is just a short list, as many foods attribute to the health of your hair. However, the foods listed are also good for other cells in the body and should be incorporated into your diet on a regular basis.

Foods Rich In Omega-3 Fatty Acids
Polyunsaturated, omega-3 fatty acids are healthy fats that can help to prevent lots of medical conditions, including heart disease, breathing problems, such as asthma, depression and rheumatoid arthritis. Omega-3 fatty acids promote healthy cell growth and protect against free radicals that cause cancer and other diseases. Below are a list of excellent to very good sources of omega-3’s.
Salmon
Cod Liver Oil
Flaxseeds
Walnuts
Sardines
Cauliflower
Oregano
Cabbage
Shrimp

Dark Green, Leafy Vegetables
You know how your mom told you to eat your veggies in order to be pretty? Well she wasn’t just making that stuff up! Eating vegetables with high contents of iron is one of the best ways to take care of your hair and nails. That’s because iron is such an important part of a woman’s diet. We need iron for energy and cell growth and when we don’t get enough iron it shows. The dangerous part is that by the time it shows in our hair and nails, our body is suffering from a lack of needed iron for all the other important functions of our feminine bodies. Below are some great examples of iron-rich leafy green vegetables that are low in saturated fat and full of vitamins and nutrients.
Broccoli
Kale
Spinach
Turnip Greens
Collard Greens

Protein-Rich Foods
I can’t stress this factor enough. Protein is the building block of every cell in the human body. It is vitally important to a woman’s health to eat protein at every meal. Not only will it give you beautiful hair, but every part of your body will benefit from eating protein-rich foods. Of course, with protein, saturated fats become an issue. But there are many low-fat food choices that supply plenty of protein without overloading your diet with these bad fats. Below are some selections to choose from. Remember, to keep calories and fats under control, cook these foods with a minimum amount of added fat, choosing instead a monounsaturated fat such as olive oil, which carries a wealth of health benefits on its own.
Beef
Chicken
Shrimp
Fish
Turkey
Pork Tenderloin
Avocado

Take Your Fitness To A New Level

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Women’s fitness is all about getting better, stronger and faster. As you master the complexities of each exercise that you do, it is important that you strive to make it a little bit more difficult as you go along. This can mean adding weights, increasing repetitions, or mixing up your routines with circuit training. All of these will increase your stamina and endurance to help you move and improve your fitness to a new level.

Climbing to the next level of fitness will certainly provide plenty of physical changes. But it will also bring forth changes in the way you think, too. I’m talking about having more confidence in everything that you do. This new way of thinking will show in the way you handle yourself, the way you walk and talk.

First off, what is your target? What do you hope to achieve? Without this vital information you will never know if you have reached the goal. Successful people choose a target and then take aim. They decide where they want to go, formulate a plan to get there and then stay focused on their goal until they taste success.

Reaching your next level of fitness works the same way. That’s why keeping a fitness journal is so instrumental. Writing your goals out will help to keep you focused for success. Remember to log everything into your journal, even notes about your muscle soreness and any other pain or discomfort you have when exercising.

If you are looking for advanced exercises, check out my Exercise section and notice the Take it to the Next Level or Advance examples. You can add more weights, advance on the ball, or increase repetitions. These moves will build muscles naturally to show off your incredibly sexy feminine curves.

Will you need to spend more time with your workout? Perhaps thirty minutes is not long enough to accomplish all the exercises and cardio activities that you have planned. Be sure to record your start and finish times in your journal. The time of day that you exercise and how you feel afterward will give you a good indication of your energy level at that hour.

As you progress with your fitness routine, reassess your short-term and long-term goals. Reward yourself for a job well done and use your journal to record just how great you feel.