Fitness4Her

Women's Fitness

When Exercise Become Easy

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If you’re struggling to get through your women’s fitness workouts, it might interest you to know that exercise will become easier. So much easier, that as you become accustomed to the moves, you’ll actually begin to enjoy exercising. It’s true, exercise can become easy and lots of fun even for someone who has been sedentary for a while.

Once you make exercise a habit you’ll become hooked. But first you have to get started. Yep, you have to get up and get moving. You can’t just sit around thinking about how you need to exercise; worrying over it doesn’t qualify as a cardio workout. However, thinking about exercising does have its place when it comes to motivation. You’ve got to think it and believe in order to achieve it.

Once you make up your mind to exercise—give it a place of priority in your life. Create time each day to dedicate to fitness. Organize your time so that the 30 to 60 minutes that you’ll want to set aside for exercise will be easy to arrange. Remember, you are setting yourself up for a lifestyle of fitness.

If you are just starting your fitness program and have trouble exercising for even 30 minutes, you might need to increase your endurance. The easy way to do this is to start walking. It’s a great but simple aerobic workout that will burn calories and help to ease you into a life of fitness.

Start by stretching your muscles, then walk in one direction for 15 minutes. Be sure to wear a pedometer or watch so you can keep track of your time. Turn around and walk back to your starting point. Voila! You have accomplished walking for 30 minutes. Do this regularly, integrating it with strength training exercises like the ones found on my site. Of course, you must be a member to get access to the exercise routines.

As your endurance builds, you can mix up your activities with other aerobics that you like to do. Dancing, jogging, skating, swimming, or playing sports are all great examples of aerobic activities that will give you a cardio workout.

For the best women’s fitness program, I recommend exercising 6 days per week, alternating aerobics with strength training exercises. Both workouts complement each other by building strength, endurance and flexibility to minimize injuries and fatigue.

Like most things in life, the more you exercise the better you get at it and the easier it will become. If you’re ready to join in on all the fun of a healthy lifestyle, join Fitness4Her…now!

A Fitness Journal: Your Recipe for Healthy Living

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There’s no denying that the recipe for success, at least when it comes to weight loss and fitness, is having a proper diet and exercising. There’s also no denying that maintaining a proper diet in such a fast-paced world can be extremely difficult. One easy way of balancing your diet is to begin a fitness journal. Not only can a fitness journal be a place to log your goals and expectations, it can also be the beginning of your healthy eating lifestyle.
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Perhaps the easiest way to eat healthy is to plan ahead. At the beginning of the week, write down your meal schedule. If your week looks rather stable, you should pack healthy lunches. If this is the case, writing down what you intend to eat each day in your fitness journal is an excellent method of staying on track. Go ahead and plan each breakfast, lunch, and dinner.

Planning and pre-packing snacks can also help to curb the mid-morning hunger pains, which often lead to fatty snacking. But what if your week looks busy, and you know packing a lunch simply isn’t feasible? If this is the case, try to write in your fitness journal which restaurants you are going to go for lunch. Going online and accessing the menus of these restaurants can also help you select your meals in advance. Write them down in your fitness journal to help stop impulsive ordering. Making a plan and sticking to it is much easier when that plan is in black and white, written in your fitness journal.

Many people begin monitoring their diet when they want to lose weight, but that’s not the only reason to do so. What happens when that beautiful day arrives, and you’re finally in your planned weight range? Can you go back to eating like you used to? Unfortunately, the answer is no, not if you want to keep that weight off.

This is another thing your fitness journal can do for you. Many people over eat without realizing it, and this is a trap even a fit person can fall into. However, if you carefully monitor your diet, you can avoid the agony of watching your weight fluctuate.

Your journal allows you to compare one day to the other. I’m sure you’ve found that you tend to eat more some days than others. With a fitness journal, you’ll easily be able to define those days, and determine if there is a reason for your increased appetite.

Along with helping you watch your diet, a fitness journal is a great way to chart your exercise workout. You can record the exercises that you do each day, the intensity of them and how much time you spent exercising. It’s a great way to challenge yourself to stay on track.

In the beginning, it might take some time getting used to, but once you get started, I think you will find it is a wonderful asset. Just keep it in a convenient place so it’s easy to reach. “Out of sight, out of mind” is a true saying, so keep your journal some place that you will see it often.

It’s important that you record all of your meals and all of your physical activity every day. This is the only way to determine what works for you and what does not. And sometimes those factors have a way of changing.

Stress has a way of interfering with our diet, digestion and level of energy. So it’s important to make notations about the way you are feeling too. Illnesses also play a part in our appetite and our ability to perform physically. If you are faced with any difficulties such as these, be sure to record them in your journal.

Begin your journal by recording your weight, measurements and dress size. At this time, you might want to write down your fitness goals. Do you want to lose weight or just get in better physical condition? This is a great time to write it all out.

Think of your fitness journal as an eating diary; write down everything you eat, from a stick of gum all the way up to your main meals. You may be surprised how much you are actually eating. By being faithful to your fitness journal you can help yourself maintain that fabulous new figure.

When you follow the Fitness4Her 30 Diet and 30 Minutes To A New You Exercise Program, you can lose weight and get in shape in only 30 minutes a day. The third part of the trilogy is the Fitness Journal. I believe it is just as important as the other parts of the program.

I write in my Fitness Journal every day. Each morning I begin, by writing my goals for the day. Yes, I make weekly goals and then daily goals too. That’s because things change, and I find that by reading over my weekly goals each day, then making daily goals, I get more things accomplished.

For instance, I might have a goal to increase the number of reps or sets that I do for a certain exercise, maybe I’ve been experimenting with adding more weight, but later, I learn a new routine and suddenly I have a different goal. It works the same way with diet too.

I can make diet plans for the week, but if we get a chance to go out to eat, I might have to amend my plan for that week. Keeping track of everything I eat on a daily basis does help me stay on track. But by making weekly menu plans, I make it easy to eat healthier.

Eating healthy is easy, if you make up your mind to do it and a fitness journal can make it simple by giving you the platform to chart your success. I’ll be out here cheering for you every step of the way. Believe it to achieve it!

Share your journaling experiences by leaving a comment:

Cheesy Baked Seafood

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This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

1 lb fresh shrimp
1 can lump crab meat
1/2 tsp paprika
1/4 cup light mayo
2 to3 Tbs. of grated parmesan cheese
1 Tbs. fresh chives
1 tsp. Worcestershire sauce or white wine

Directions:

Coat baking pan with Pam cooking spray.
In single layer, place seasoned shrimp in pan.
In small bowl stir together mayo, cheese, chives, and Worcestershire sauce.
Spread mayo mixture over shrimp and fold in lump crab.
Bake on 450 degrees for 3 to 5 minutes.
When shrimp turns pink, it’s done.
Serve with steamed rice and broccoli.

Health Benefits:
High in omega 3 fatty acids, shrimp and crab are both low in fat, high in protein and shrimp is an excellent source of vitamin D. Along with all other shellfish, shrimp and crabs are rich in chromium, which helps insulin to metabolize sugar, and thereby lowers the blood glucose levels in the body.

Inspiring Fitness Goals To Influence Others

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If you are looking for the inspiration to get fit, you have come to the right site. Fitness4Her is all about women’s fitness and health. A diet, exercise program and online fitness blog dedicated to women around the world.

I am serious about inspiring fitness goals to influence others to take action. Women who are interested in getting in shape usually have a goal in mind. Perhaps they want to lose 10, 20, 30 pounds or more. But the only way to get anything accomplished is to take action. Get it started and keep it going. Even if you have failed in the past, you can succeed and once you do, you will be amazed at the results.

Not only the changes in your physical appearance but the boost in your confidence, and attitude too. Getting fit is a health benefit that everyone should strive to achieve. Of course, if you have medical limitations, you must consult your physician before beginning any diet and exercise program.

What does it take to inspire you? What outside sources do you allow to influence your decision-making? Are you easily persuaded to buy items you really don’t desire or do stand strong and never succumb to impulse purchases? Answering these questions my help you determine your personality traits that could be responsible for many things, including your eating habits and exercising habits.

Your ability to set goals and work to achieve them is also important when you are working towards fitness. I set goals weekly for myself and reset them daily depending on the circumstances. To help me stay focused, I maintain a diet and fitness journal that keeps me accountable. It’s a real inspiration to read over my struggles and see how far I have come in my fitness journey.

My goal for this site is to influence as many women as possible to join Fitness4Her and realize their fitness goals. With daily affirmations that include motivational inspirations, I fully believe that your fitness goals must start with your mind.

If you are interested in losing weight, maintaining or boosting your fitness level, I urge you to become a member of Fitness4Her. You’ll have access to hundreds of healthy recipes and step-by-step instructions to exercise routines designed for a woman’s body. In addition, you will have the camaraderie of like-minded women who are focused on getting fit and losing weight.

Just Peachy…Apple Sauced Pork over Rice

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I love this recipe, it’s simple to make but it tastes like it took hours to prepare. It’s great to have during the week when you don’t have much time to spend in the kitchen. The two fruits together provide a tropical taste that is sure to please.

12 oz. pork tenderloin
1 16 oz. can peaches sliced in light syrup
1 large apple cut up
1/2 cup cold water
1 1/2 teaspoon corn starch
1 teaspoon ground all spice, hand full of raisins
Hot cooked rice

Directions:
Coat large skillet with cooking spray.
Heat over medium heat, cook pork in hot skillet until tender. Turning on each side.
Remove pork from skillet keep warm.
Drain peaches, reserving 1/2 cup syrup.
Set peaches aside in small bowl.
Stir together reserved syrup, water, cup of apple, cornstarch, salt and all spice.
Add syrup to skillet, cook slowly and stir until thick, add pork and peaches to skillet marinate and heat through ( add raisins optional)
Serve over hot cooked rice, with a side of steamed broccoli.

Health Benefits:
Pork tenderloin is a heart healthy choice for protein and low in fat and calories. Apples have a way of combining certain nutrients that sets them apart from all other fruits full of antioxidants and loaded with flavanoids. A great source of both soluble and insoluble fiber. An apple a day, is a great way to stay healthy. Peaches are high in Vitamin C and Beta Carotene, full of flavor.