Fitness4Her

Women's Fitness

Herbs with Orzo

By

Enjoy this healthy grain as a side for lunch or dinner. It makes a great snack when you add some golden raisins. It’s all in the presentation, so for a real treat, serve it up in mini dessert bowls, or scoop it up into a perfect petite mold and add a mint leaf or a few tiny pieces of carrots as garnish along with the pine nuts.

1 package orzo
1/4 cup parsley, oregano, garlic, salt and pepper
Pine nuts
Lemon juice

Directions:

1. Cook pasta.
2. Add all ingredients and top with pine nuts.
3. Optional grated cheese on top.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, a good source of fiber, along with the pine nuts, which are packed with protein.

How To Get Fit After Pregnancy

By

If you’ve given birth recently, you may be wondering how you will ever lose the weight you gained during pregnancy. Although this is a common problem for young mothers, with the right women’s fitness program it is possible to regain your pre-pregnancy figure.

However, prior to starting to exercise before, during or after pregnancy, please check with your physician to make sure you are healthy enough to participate in a women’s fitness program. Once you’ve gotten the okay, make a plan to get started.

Be sure to eat a light meal of proteins and carbs about two hours prior to working out. If you exercise for 30 minutes to an hour, you will want to eat within the 30 to 60 minutes after your workout too. The body can deplete its protein stores within an exercise session and you’ll need to replenish these, especially if you are breastfeeding.

I suggest eating 5 to 6 small healthy meals per day. Space your meals a few hours apart and plan each meal ahead of time, avoid the tendency to eat impulsively as that may not give you the nutrition you need. Be sure to eat a serving of protein at every meal. This is very important for your hair, nails, skin, muscles and every other cell in your body. If you are breastfeeding you may need even more protein or even a protein supplement. Remember that sticking to 6 small meals rather than the traditional 3-per-day means your meals will be spaced adequately to get the most out of your exercise program.

When starting an exercise program or resuming to an old one, you will want to make sure it includes both cardio and strength training exercises. Cardio activities, as you may know will help you to lose weight and increase stamina and endurance. These include walking, jogging, elliptical trainers, treadmills or playing fun sports like tennis, racquetball, volley ball or any other sport that keeps your body moving for at least 30 minutes.

Along with the cardio activities, strength-training exercises tighten and strengthen muscles to give you that smooth, firm, defined look. At least 30 minutes every other day of strength training exercises including lower body and upper body workouts will get you in shape.

If you haven’t time for the gym, don’t worry, exercises like those described above, can be done in the comfort of your own home. All you really need is an exercise mat to get started. Cardio activities, such as walking or jogging are easily performed in your own neighborhood. If you can’t get time alone without the baby in tow, remember that there are some great strollers available both for walking or jogging.

The important thing is to get started doing something if you want to get fit after pregnancy. Don’t starve yourself and do your body a favor by continuing to stay active for a healthy and happy lifestyle.

Believe In Yourself And You Will Achieve Your Fitness Goals

By

Believe it to achieve it! Those are the words that I live by. I believe that I can make a difference and then I set out to achieve it. This is true in my women’s fitness program and in everything that I set out to do. I am sure that whether you realize it or not, you have achieved exactly what you have believed was possible. If you don’t believe you can achieve a goal, then you are usually right about that too.

Every great act begins from a single idea. When you get the idea that you can lose weight, you know it is possible to reach that goal. But what may be lacking is your belief in yourself. Do you believe that you have the qualities that it takes to succeed? Qualities like determination and commitment are required to lose weight and get in shape.

Self-doubt can destroy your motivation and keep you from moving closer to your goal. You may need to start with goals that are easily achievable and then move on to the next level. This would be similar to taking baby steps towards your goal. Since the mind plays such a big role in the success of any fitness program, sometimes you need to coax it along with small victories to keep it geared for greater success.

Believing in yourself starts with a clear understanding of what you want and your ability to achieve it. You imagine something for yourself and then plan a means of reaching that goal. Dieting and exercise are great examples of goals that women often conceive. However, due to past failures, some women get caught up in their former results, making it hard for them to believe in present or future success.

You can’t let past experiences to hinder you from going after a goal that you want to achieve. As long as you believe it, you can achieve it.

Journal Your Way To Fitness

By

It has been proven time and again that people who keep a fitness journal have a far better chance of success than those who do not. It doesn’t matter what level of fitness a person has achieved and it doesn’t matter what kind of workout routine a person is using, everyone can benefit from keeping a fitness journal to log their diet and daily exercise. If you are wondering what to write, I offer these tips:

Get Motivated:
 From the moment you write the date on the first page of your journal it begins to serve as a motivator by providing a sense of commitment. For best results, place the journal in a spot where it will be visible daily, this will give a constant reminder of your workout plan, whether it is a daily walk, or a trip to the gym three times a week. It will provide a sense of pride when you are doing well and keeping up with your program, and act as a visual nag when you aren’t.

Record Your Goals:
 You can’t hit a target if you don’t know where it is. Consider including in your journal your weekly weight, and measurements, depending on what the goal of your exercise program is. Continue to record these measurements each week to monitor your progress as you work toward your goal.

Boost Your Confidence: If you really want to be proud of yourself, nothing feels better than having pages of workout details to flip back through to show you how far you’ve come. You may discover how much more weight that you are able to lift now than when you got started. You’ll be pleased at the increased repetitions, your ability to walk a further distance, and your overall well-being. To give yourself this feeling of accomplishment, take the time to record every workout you do. The few minutes it takes to scribble in your journal will provide you with months of self-esteem.

Be Descriptive:
The reason why it is so important to be detailed in your journal entries is so that you have the benefit of really seeing where you started and witnessing your improvement over time. When writing a journal entry, you’ll definitely want to include the date, how long your workout took, and a general description of what your exercise program entailed that day. You’ll also want to include specifics, such as the distance you ran, the intensity that you trained at, the amount of weight you lifted, the number of reps, as well as the time spent working out.

How Do Your Workouts Make You Feel? This is very important to include in your journal. Exercise is more than just losing weight or becoming stronger; it’s also about feeling better while doing physical activity. Whe you start your exercise routine, there will be days you feel marvelous as well as those days that you don’t. A journal is a great way to keep track of your energy level and endurance. Are the exercises becoming easier and more enjoyable? When you look back over your entries, you’ll feel empowered as you witness how far you have come.

Inspiring Minds Want To Know The Best Women’s Fitness Program To Stay In Shape

By

Finding the inspiration to participate in a women’s fitness program is a true gift and may be enough to keep you motivated to succeed. Along with inspiration, however, the caveat for success is in finding the best women’s fitness program that will work for you.

Fitness4Her’s 30 Minutes To A New You® exercise program combines strength training exercises that engage the core muscles with cardio activities to help strengthen the heart. Developed specifically with a woman’s body in mind, this fitness program provides the inspiration, motivation, exercises and diet to help any woman lose weight and get in shape.

For those women who are already involved in regular exercise, Fitness4Her is a challenging program that encourages all women to take their fitness program to the next level. The best force to make sure you stay inspired to exercise is to keep it challenging.

Adding weights, using balance balls, increasing reps and sets to your exercises, all help to keep you reaching for the higher level. And the best way to keep that inspiration flowing and keep track of your goals and accomplishments is to keep a fitness journal. The interesting thing is that it has been proven that those women who keep a journal of everything they eat and drink and all of the activities that they do, will have a better chance of losing weight and keeping it off than those women who do not.

Inspiring minds know that a successful fitness program starts with the mind. From the passion and desire comes the inspiration to make it happen. Then to make it successful the secret is to find the best fitness program that will keep you in shape, one that will work with your schedule and one that includes a sensible diet and exercise plan. Fitness4Her’s 30 Minutes To A New You provides everything you need to eat healthy and get in shape no matter if you are 17 or 74.