Fitness4Her

Women's Fitness

Understanding The Power Of Your Thoughts

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If you really want to make goal setting and achievement work for you, consider daily affirmations to set your mind in action. If you have ever used visualization techniques then you already know how much power your mind can have over your actions. Affirmations work the same way, they are powerful words that give precise instructions to your mind.

Once your mind has been instructed of your goal, it will perform as if you have already conquered that goal. However, what you say must be sincere. You must believe that you can achieve it in order to bring it to reality. Thus my motto, believe it to achieve it.

Starting your day off with affirmations tells your brain that you really want this goal and you whole-heartedly believe that it is possible to accomplish it. There should be no signs of doubt that you can indeed make it happen. Repeating the same affirmation each day, readdresses the need, but may lead to boredom and complacency. Each night, choose your daily affirmation and make a decision on how you want to say your affirmations.

Many people find it helpful to say their affirmations in front of a mirror. This way they can look themselves straight in the eye and without hesitation or disbelief repeat their affirmations. Others like to repeat their affirmations during their morning prayer or meditation. Just choose a time that works best for you.

Affirmations can work for nearly any area of your life. I find it extremely helpful for weight loss and taking my fitness program to the next level. Not only is it instrumental in my exercise program, it keeps me on faithful to my diet and keeps me from falling to temptation.

Daily affirmations don’t need to be long winded. Usually a few words or a sentence is perfect for setting the mind in motion and putting your goal on the fast track to success.

How To Maintain A Healthy Weight

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Many women lose weight successfully but then unfortunately gain much of the weight back. Losing and gaining weight is not healthy for anyone, which is why it is important to learn how to maintain a healthy weight.

It starts with understanding a little bit about how your body metabolizes calories into energy. It’s important to consume enough calories so that your body can function properly but you will need to pay attention to how much you are eating versus the amount of calories that you are burning. In other words, if you are very active you may need to consume more than someone who is sedentary. Of course, other factors such as height and bone structure need to be taken into consideration too.

I have found that the best way to control your weight through diet is to eat healthy meals throughout the day. Five to six small meals, rather than the traditional three large meals per day, will keep you from overeating and will supply you with the energy you need to keep going all day.

If you have a problem with feeling stuffed and bloated after a meal, perhaps the reason is because you are eating too much for your metabolism. However, if you take that same meal and divide it in half, you will still satisfy your hunger without overeating. For example, eat only half of a sandwich at lunch and save the other half to eat two hours later for a snack. This not only prevents that overstuffed feeling but keeps you from snacking on fatty or sugary foods when you get hungry in the afternoon.

You see, a couple of hours after a meal, your blood sugar levels will begin to drop. This will trigger your hunger and you will begin to crave something sweet to give you energy. If instead, you have a snack already available, you can eat something healthy and bring your sugar levels up safely without pigging out on high fructose, or sodium soaked fast foods.

The best way to maintain your weight is to choose healthy foods, low in saturated fat, sodium, sugar and cholesterol. Eat some protein at every meal and eat often. But just don’t allow yourself to overeat. If you’ve just got to have some dessert, share it with a friend or your significant other, or take home a piece of pie or cake to snack on later. When those cravings start up a few hours after the meal, you will be ready to conquer them with smart choices and healthier foods.

Bluer Than Velvet Pudding

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Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup blueberries, divided
1 tsp vanilla
1 tsp honey
2 tsp walnuts for topping

Directions:

1. Set aside ½ cup of blueberries
2. Blend rest of ingredients in a blender and blend until smooth.
3. Spoon into individual bowls and top with whole blueberries and 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. Blueberries are packed with phytonutrient antioxidants and rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Imagine A Thinner You

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Have you ever allowed yourself to imagine what life would be like if you were thinner?

Let’s define what being thinner might mean. Well, for starters it means that you weigh less than you do presently. Now, since this is a total exercise of pure imaginary creation, you can envision whatever shape you like. Try to keep your ideal model of the same height since that aspect will remain the same unless you are a growing child. Other than your height, there is no restriction to the body that you can imagine for yourself.

1. What would your ideal body mean to you in the way of day-to-day life?
2. How might people treat you differently?
3. How might you feel about the new you?
4. Would your love life change?
5. What exactly would make it change?

If you are trying to lose weight through exercise or diet, you most likely have a perception of how your appearance will change. It might help to consider that as your body changes, the way that others perceive you will most likely change too.

People will treat you differently when you lose weight. Some people will notice your efforts right away and be quick to compliment you and offer moral support. Others might feel vulnerable. Strange though it sounds, friends can feel threatened anytime you try to make positive changes in your life. They fear that you will move on and leave them behind. Family members and spouses sometimes experience these same feelings of doubt.

But what would you do if you were thinner? Would you buy the latest fashions? Wear a bikini or short skirt? How about a fitted evening dress or a pair of jeans you had back in school—can you envision your imaginary body wearing any of these things? Don’t stop to think if it is a viable thought—just allow yourself the act of imagination.

How would the new thin you act at home? If you have a husband or partner, how would they react to the new thin you? Now that you have your new imaginary body, how would you act at work? Do you think with your new thin body that you would have more confidence to go in and ask for a raise? You know, slimming down most always makes a positive impression on those you work for, unless of course they begin to feel threatened.

How would you move about if you were thinner? Remember, you can be as thin as you want. Would you run marathons? Would you wear incredibly high heels and strut your stuff? Maybe you would want to take up ballet or ballroom dancing.

What sports could you participate in if you were thinner? Would you take up dance, tennis or golf? Would you go to the gym more often just to show off your body?

There are so many possibilities when we use our imaginations. However, women’s fitness requires much more than imagination. It requires the commitment, dedication and perseverance to make positive lifelong changes in diet and exercise.

Five Motivating Tips To Keep You Fit

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Most of us have experienced the thrill of starting something new. Whether it’s exercise or a new venture, the beginning of a new endeavor can be very stimulating and filled with excitement. But after the first 30 days of exercise, sometimes the interest begins to wane, and then over time, the exhilaration that you once felt turns to boredom. It’s hard to keep your interest in something once you become bored with it.

Staying motivated to exercise is important to a women’s fitness program. It takes an awful lot of brain-power and persuasion to continue exercising regularly. Although a woman can become “hooked” on fitness, her brain requires constant stimulation to keep her from becoming lax in her efforts. The more common an activity is to our bodies, the lazier the brain becomes and the less focus it gives to that activity.

When the brain loses interest, the body becomes lazier too. Before a woman realizes it, she’s just going through the motions without concentrating on the muscles being used. The less focus on the muscle, the less stress applied, which means less muscle building and lower fat burning benefits.

The solution to sustaining a successful exercise plan is to bring back the enthusiasm that you once possessed. All is not lost. You can enjoy your fitness program, like you did before. Although, it might sound impossible, there is a way to recapture the thrill for fitness.

1. Start a fitness journal. If you haven’t already taken this major step in your fitness program, do it now. Keeping an account of what you eat, drink and all of your activities can give you a clear picture of your goals and accomplishments. It’s a great way to challenge yourself and maintain the competitive enthusiasm that you had in the beginning.

2. Add circuit training or plyometrics to your workout routine. These exercises done very quickly following your regular sets can blast fat and help you drop pounds quickly. Add these to your normal workout routine a couple days a week, to see explosive results. Just seeing the difference these exercises will make to your figure is enough to renew your enthusiasm.

3. Hire a personal trainer. If you can afford to invest a few dollars in your fitness program, consider hiring a professional trainer to help renew your interest in fitness. Not only can a trainer give you new exercises to do, they can help you with your form, which is of major importance when it comes to reaping the benefits of each move. Also, having a trainer to report to can be a major motivator to staying true to a fitness program.

4. Take a break from the gym. If you get bored with going to the gym every day. Limit your exercise days to 3 days a week. On the alternate days, choose a fun activity like swimming, skating, jogging, biking or walking. If possible, go outside and enjoy yourself with one of these aerobic activities, but be sure to stay engaged in them for at least 30 minutes.

5. Fortify your fitness program with knowledge. Read and saturate your mind with informative articles and tips on women’s fitness and health. The more you know about how important physical activity is to the body, the harder it is to sit around idly and deny it.