Fitness4Her

Women's Fitness

Getting Started In Your Fitness Journal

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If you have just started journaling or keeping a fitness journal, you might be confused about how to begin. Following these suggestions will give you a running record of your progress as your work towards your goal. Everyone has a goal in mind, so paving your way with facts and figures will help you get started.

1. Start with day one of your fitness program and fill in the date.
2. Record your measurements and weight, jotting down your goals and your plans.
3. Write down everything that you eat and drink.
4. Keep track of your portion size.
5. Calculate your calories, if you feel the need.
6. Monitor the protein and carbs in your meals.
7. Notate your fluid intake, the amount of water you drink, specifically.
8. Record your aerobic activity or exercise.
9. Include the intensity and number of reps that you do.
10. At the end of the day read over your entry, this will help to motivate you for tomorrow.

Journaling is fun and it is an essential part to a successful fitness program. Hard work is made easier when there is an effective plan to follow. That’s the principle behind journaling. You make your own plan, but by writing it down and reading it aloud, you set your mind and body in gear for success.

Beginners will find it inspiring and motivational to record their progress, as they usually will see marked improvements in a short period of time. Women who are part of the way to their goal line can easily look over their progress anytime they need a boost in their motivation. Seasoned athletes can use a fitness journal to help them keep their winning edge.

Fitness4Her is a diet, exercise and journaling program that was developed exclusively for women. Journaling is as big a part of this fitness program as the diet and exercise. That’s because it has been proven that people who keep a journal of everything they eat and drink and how much they exercise have a greater chance of losing weight than those people who do not.

My Body Inspires Me To Take Care Of It

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My body is my temple and I believe it’s important that I take care of myself. As I get older it has become more and more important for me to stay healthy and physically fit. I pay close attention to what foods I eat and I stay active throughout the day. Adequate rest and relaxation are also fundamental to my state of mind and body, so I stick to a schedule for bedtime too.

I enjoy five meals instead of the traditional three meals in a typical day. Eating healthy is part of my plan and that includes snacks too. Writing it all down in my fitnessjournal helps to inspire creative twists on ho-hum meals. I make a weekly meal plan and then add all the ingredients that I’ll need to my weekly grocery list. Even though I’ll probably return to the store during the week, this planned method works well to keep me and my family eating wholesome, healthy foods.

To save money, I pay close attention to what fruits and vegetables are in season. When produce can be obtained locally, it is generally less expensive than if it is shipped or flown in from another country. Best of all, local produce will be fresher and that means it usually has a much better taste.

I mention these helpful hints about weekly planning and buying in-season produce to help you save money as often as possible. I hear many times, that women avoid purchasing fresh fruits and veggies because they are so expensive and they have a very short shelf life. If this is a problem for you, try purchasing only the amount of produce that will be eaten in a few days, then return to the store later in the week. Don’t compromise your health; there are ways to eat wholesome foods without breaking the bank.

Those of you concerned about fitness will soon find that a fitness journal can be instrumental to your success. Whether you are looking to gain weight, lose weight or take your workouts to the next level, your journal can be the guiding light to help you reach your goal.

Keeping my body healthy is my inspiration to my diet and exercise program, I mention the fitness journal to you because the act of writing everything down provides the affirmation needed to put this inspiration to work.

Get Fabulous Nails From Your Fingers To Your Toes

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When considering the benefits of women’s fitness, we need look no further than a woman’s hands and feet. While it is not the only noticeable factor of fitness, the health and beauty of a woman’s nails have a lot to do with her overall health. Eating foods that nourish the body and participating in an active exercise program can give you fit and fabulous finger nails and toe nails too.

Aerobic exercise, any exercise that increases the heart rate for at least 20 minutes, is great for improving circulation, which encourages nail growth. But the length of the nail is not the only indicator of health. Proper blood flow to the nail bed is the foundation to nail growth. That along with the condition of the nail bed on both the fingers and toes is important to having strong, beautiful nails.

Strength training exercises are helpful for nail health too. That’s because strength or resistance training exercises help to build muscle tissue and also improve circulation. These exercises help to balance hormone levels and break down proteins for use throughout the body.

Exercise alleviates stress, an enemy of beautiful nails. Exercise also discourages nail biting, especially if you add weights to your workout. It becomes almost impossible to bite your nails when you are holding a 3 lb dumbbell in your hand. But seriously, the more activity you participate in, the busier you keep your hands, the less likely you will have them in your mouth, chewing nervously at your nails.

Of cours, beautiful nails also depend on the way you take care of them on the outside, too. Regular manicures either by a professional or at home are essential to having lovely, long nails. Wearing protection, like rubber gloves when cleaning and warm gloves to protect from the cold will also encourage nail growth and avoid breaking and peeling of the nail

Exercise will give you a sexier looking body, beautiful nails and luscious hair. It’s been shown to improve skin tone and restore the beauty of youth. Fitness4Her has a great exercise program that can help you get fit in as little as 30 minutes a day. With all the benefits that exercise provides, I know you will want to get started right away. Join Fitness4Her today and empower the beauty in you.

Learning To Take Control Over Your Life

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Taking control over your life can begin with daily affirmations. These powerful phrases that you repeat to yourself every morning can be the commands that you mind is waiting for.

Repeating your daily affirmations helps to supercharge your mind to follow whatever you tell it. By doing this everyday at approximately the same time each day will soon become a habit that your mind, body and spirit will crave. Use this time for positive thoughts, pushing out any negativity that tries to invade this process.

When you decide to make women’s fitness a priority in your life, you begin to examine your diet and exercise regimen. Certainly there are changes that you will want to make in order to get in your best shape. Affirmations are one of the secret skills that you will learn at Fitness4Her that will help you achieve the body that you desire.

Affirmations allow you to take control over your eating habits and keep you motivated to not only stick to an exercise program, but to excel in your fitness goals. Your mind will actually listen to and feed off these daily commands and you will soon see the results of your efforts.

Remember that affirmations must be repeated with all sincerity. You must actually believe what you say. You see, if you don’t believe it, then it never will happen. Without your trust and belief, they are just empty words that fall on deaf ears. In other words, it is your strong belief that gives these affirmations the power to change your life. You must believe it in order to achieve it.

So if you believe in what you say, and you repeat these affirmations daily, you will convince your mind that this thing is possible. If you tell yourself that you will eat healthy and you repeat it daily, you will begin to make changes in the way that you eat. When you go against your affirmations it is much like going against your sub conscious. Your brain will send impulses to remind you of your affirmations. At that time, it is looking for some validation as to why you aren’t following your own commands.

Taking control of your life with affirmations is easy to do. First you decide what you want to change, then decide on the affirmations that you will choose to repeat. Without fail, stand in front of a mirror and repeat these affirmations to yourself, daily. For best results, at the end of the day write down how well you followed the affirmations. This will help to seal the deal and give you the control you need to make fitness a priority in your life.

Yes! You Can Eat To Lose Weight

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If you are trying to lose weight, the worse thing you can do is to deprive yourself of food. Eating healthy foods frequently throughout the day is actually the best way to keep from overeating and keep sugar levels stable.

Some foods can help you to lose weight when following an effective women’s fitness diet and exercise program. Below are just a few great choices when it comes to eating to lose weight.

Berries
Full of antioxidants, fiber and low in saturated fat, berries are a very good choice for a snack or to complement a meal, they also make great toppings for desserts like fat-free yogurt. Strawberries, raspberries, blue berries, and black berries are all delicious choices. If you are trying to lose weight, avoid adding extra sugar.

Beans
An excellent source of fiber and protein, beans are one of the best foods to help you lose weight. Green beans, Kidney beans, Northern beans, Lima beans and Black beans are readily available at just about any grocery store.

Fresh Fish
Fish is low in saturated fat and full of omega 3s. Also, low in calories, a diet rich in fresh fish will help you to lose weight without the discomfort of a restricted diet.

Low Fat or Fat Free Milk
Calcium helps to break down fat from the other foods that you eat. Stick to a low-fat or fat-free choice to keep from adding fat back in. One glass a day can help to cut fat and lower cortisol levels that lead to belly fat.

Nuts
Almonds, cashews, walnuts and pecans are excellent for snacks or for adding to a favorite dish. They help to curb hunger and satisfy cravings. Avoid salted nuts.

Oatmeal
This delectable dish is full of fiber and helps to stave off hunger. Steer clear of the sugary sweet varieties and sweeten with bananas or apples. Add nuts for some protein and you’ve got a healthy, tasty breakfast or morning snack.

Olive Oil
Choose the Extra Virgin variety, because it comes from the first pressing, is less processed and offers the most health benefits.

Poultry
Turkey and chicken are both delicious and low in saturated fat. Great sources of protein, both are versatile enough to be eaten several times a week. To cut down on fat, remove skin before eating.

Protein Powders
These are good for curbing the appetite and providing amino acids that burn up belly fat. Mix with fat-free or low-fat yogurt, milk and a half of a banana for a tasty and refreshing smoothie shake.

Spinach
This green leafy vegetable is full of fiber and iron. Exceptionally good for women, spinach is low in saturated fat and calories. It can be cooked or eaten raw in salads. Just add tomatoes and red onion slices and you’ll have a snack that is delicious any time of the day.