Fitness4Her

Women's Fitness

Long and Slow or Fast and Hard – What’s The Best Workout For You?

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When it comes to losing weight, many women want to know what type of workout is best. Should they engage in aerobics such as running or playing tennis or opt for a slower paced workout like walking? Women’s fitness programs that include both types of workouts might be the best way to shed the pounds and stay in shape. Plus, mixing the exercises up will keep it interesting and help you to avoid injuries that come from overworking the same muscle groups.

Burning calories is the path to losing weight and exercises that burn the most calories will certainly help you to lose weight quickly. However, high intensity exercises can lead to over stressed muscles, injuries or burn out. That’s why low stress exercises like walking are very effective for losing weight, at least for a while.

Walking is a wonderful way to get your weight loss program off to a good start. However, if you want to continue or increase your weight loss results or avoid getting bored with your activity, why not add some other aerobic activities to your program. High intensity exercises like running or playing tennis will burn many more calories in the same amount of time. Alternating the two different types of cardio activities will help you to lose weight. Add strength-training exercises to build muscle and keep your body in shape for all the aerobics.

Strength-training exercises are the secret to losing a greater amount of weight. That’s because these exercises help to build muscle and muscles burn calories in order to grow. Even after exercise these muscles are burning calories, which is another great reason to exercise regularly.

Keep in mind that if you want to lose weight and keep it off, a complete women’s fitness program is the best way to shed those pounds, worry free. One that incorporates a healthy diet with a variety of exercise is a great way to have fun and take off the weight effortlessly. So whether you like it long and slow or fast and hard, mix up your routine for the fastest and most lasting results.

Good Things Can Happen With Positive Affirmations

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Just the other day, a friend of mine commented that anything can happen and that bad things happen to people every day. I looked at her for a moment; she has faced many obstacles both in health and financial matters in recent years. Her statement came as no surprise but I also knew that the opposite is true as well.

I smiled and told her that I agreed, that many matters are not in our control and that yes, bad things can and do happen. But I told her that everyday, every moment, good things happen to people, too.

She asked me how I maintained my positive attitude. It’s something that I strive for every day and in order to achieve it early, I begin each day with positive affirmations. Not only do I use them to keep me focused on my fitness program but I use them for nearly every area of my life.

I use my affirmations wisely, so that they don’t fall on deaf ears. By this I mean that what I say to myself is sincere. I repeat my affirmations aloud with conviction and believe whole-heartedly that these statements are possible. This positive self-talk sets my day on the right track.

Some examples of my affirmations are as follows:

I feel rested and energized and ready to start the day.

I look beautiful today.

I will have a great day, today.

I eat a healthy breakfast and it tastes wonderful.

I will leave for work on time.

When I exercise today it will make me feel stronger.

I will help someone today.

Don’t let others get you down, with their negative talk or constant complaints. While you can make suggestions that may help them, it’s important that you surround yourself with people who have a positive outlook on life.

Positive affirmations are a proven and easy way to make a significant difference in your diet and weight loss efforts. Believe what you say and allow your affirmations to focus your mind on making the right decisions.

When Food Becomes Your Drug of Choice–Fighting the Food Addiction

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Kathy thought about food constantly. Since quitting drinking, it seemed Kathy’s appetite had increased significantly. She ate healthy food and always included fruits and vegetables with her meals, so she told herself the food was good for her. However, if a little was good, a whole lot was better when it came to the way Kathy had been eating. It had been that way with alcohol, too. She drank way too much and couldn’t seem to quit when she got started. That’s why she quit drinking. Now she had started to wonder if she had replaced one addiction with another. Was food becoming Kathy’s drug of choice?

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At every party or get together, Kathy seemed compelled to try every type of food at the gathering. She often found herself milling about the buffet table and realized that she was more interested in the food that was being served than she was about what she was going to wear. A far difference from the way she had been in the past. But Kathy didn’t want to return to her old ways of drinking in an effort to fight her food addiction. She needed help and support.

What’s the difference between normal food craving and food addiction? While we all have cravings for our favorite foods now and then, an excessive and constant interest in food may indicate a problem. Ask yourself these ten questions to determine if you are addicted to food.

1. Do you think about food a majority of your waking hours?
2. Do you use food as a means of comforting yourself?
3. When you go to a party do you find yourself lingering around the buffet table most of the night?
4. Do you hide food or eat food secretly?
5. Do you sometimes feel ashamed of the way that you eat?
6. When you eat do you feel elated?
7. Do you continue to eat past the point of satisfaction?
8. Do you have an addictive personality?
9. Has it ever been determined that you were addicted to any other stimulant?
10. Is there any certain food that you must have every day?

There are several options that are available to treat food addiction. Doctors including psychologists can help as well as nutritionists, counselors, or eating disorder specialists. There are group support programs such as Overeaters Anonymous that have meetings in different areas and also online.

Drinking at least 8 glasses of water each day will help to curb your appetite and cleanse your body of toxins. Begin exercising gradually and aim for at least 30 minutes of exercise each day. Try to stay active as much as is physically healthy for your body type. This will give your mind something else to be preoccupied with instead of eating.

Make your health a priority in your life. Don’t allow an addiction to food or any other substance rule your existence. Seek professional help, if you need it and find a support team that will be there when you want some encouragement.

A diet rich in vitamins and nutrients, based on a five meal a day plan may help you to lose weight and break your unhealthy food addiction. The Fitness4Her Diet is based on healthy eating habits that allow you to love food and enjoy eating while preparing your meals with less salt, saturated fat, cholesterol and sugar.

Halibut Mango Saucey

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Talk about a sexy, sultry, saucy way to serve up this cold-water fish. Mango sweetens up this king of the water and makes every bite a flavor-filled delight.

(6) 4 oz. halibut steaks
¼ cup lemon juice
1 Tbsp minced garlic
1 Tbsp olive oil
1 ½ cups peeled, chopped mango
¼ cup chopped sweet red pepper
½ tsp minced garlic
3 Tbsp green onions
½ cup brown sugar

Directions:
1. Combine lemon juice, garlic, olive oil and pour over steaks.
2. Cover and marinate in refrigerator 1 hour.
3. Combine red pepper, onions, brown sugar and 1/2 tsp garlic.
4. Cook over medium heat 5 to 8 minutes.
5. Remove steaks from marinade, spray pan and grill 6 minutes each side.
6. Test with fork till fish flakes.
7. Spoon mango sauce over steaks.

Health Benefits:

A nutrient dense fish, Halibut is an excellent source of protein, and contains healthy levels of Vitamin B 3 and Omega 3 fatty acids. It’s a natural anti-inflammatory and very heart healthy. Mangoes are a good source of Vitamin C and beta carotene. The complete meal is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories.

The Pros and Cons Of Cortisol – The Key To Fighting Belly Fight

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Did you know that by managing your cortisol you can trim your waistline, sharpen your senses and even prevent a cold? This great survival mechanism was designed to protect our bodies in times of stress, but sometimes too much of a good thing can ruin the mix.

In order to understand the difference between good and bad levels of cortisone, it might be helpful to explore it further.

Cortisol is a hormone in the body that is secreted by the adrenal glands and provides for the following functions:

  • Proper glucose metabolism
  • Regulation of blood pressure
  • Insulin release for blood sugar maintenance
  • Immune function
  • Inflammatory response
  • A quick burst of energy in times of fight or flight.
  • Heightened memory functions.
  • Boosts the immune system.
  • Lowers sensitivity to pain.
  • Helps to maintain homeostasis in the body.

Our levels of cortisone are normally higher in the morning when we need to get things done and lower in the evening as we relax for the day. However, when we don’t get proper rest, we tend to produce an increased amount of the hormone. The increased production of cortisol can lead to further lack of sleep due to insomnia and other sleep problems. When cortisol spikes it signals the brain to demand high calorie foods as a survival tactic to supply the body with more energy.  This would be fine if you were faced with a fight or flight situation but not in the case of mental stress.

Often referred to as the stress hormone because of the high levels of cortisol released in the bloodstream when the body is enduring a great amount of stress, too much cortisol can cause problems with your health such as:

  • Increased belly fat which is associated with a greater amount of health problems.
  • Impaired cognitive performance.
  • Suppressed thyroid function.
  • Blood sugar imbalances like hyperglycemia.
  • Decreased bone density.
  • Decreased muscle tissue.
  • High blood pressure.
  • A lowered immune system.
  • Higher levels of cholesterol.

The key to keeping cortisol production at a healthy level is relaxation.  As a matter of fact, proper rest is vital to the body’s well being. Getting 8 hours of sleep rather than 6 can mean a reduction in cortisol of up to 50%. Other ways of reducing cortisol are:

  1. Meditation and prayer can cut cortisol by as much as 20%.
  2. Listen to some of your favorite music to cut cortisol by nearly 65%. Fill your iPod with some new tunes and take a walk to lower stress and reduce belly fat.
  3. Sip black tea. As it turns out, enjoying an afternoon tea has many health benefits such as reducing cortisol by about 45%.
  4. Attend church or other religious service and reduce cortisol by 25%.
  5. Do something nice for someone to reduce cortisol levels by 20%.
  6. Go for a massage. Let a professional work out the kinks of built up stress and stiffening of the muscles. It can reduce cortisol levels by 30%.
  7. Hang out with a fun loving friend. Someone you can laugh with and enjoy your time with, you’ll reduce cortisol by up to 39%.
  8. Have a romp in the bed with your lover. Increased stress and cortisol can boost your sex drive, so why not take advantage and enjoy some love-making, you’ll reduce stress and cortisol levels, while burning about 70 calories in about 30 minutes.
  9. Exercise regularly. By maintaining your exercise program, you’ll regulate cortisol levels and reduce stress and help to lower blood pressure.
  10. Put stress in its place. Life’s challenges are sure to follow us but we can take charge of how we handle them and not let them control us. Enjoy life and preserve your health and happiness.