Fitness4Her

Women's Fitness

Modernize Your Workout

By

Tired of going to the gym and doing the same old routine? If your exercises are boring you to death, it may be time to modernize your workout.

When your workout becomes old and stale, you’ll want to modernize your workout with a true test of strength by taking your workout to the next level. Modernizing your workout doesn’t have to mean redoing your entire exercise routine. You can simply do more sets and repetitions of every exercise.

Doing the same exercises at the same level every time you workout is not only boring to your mind, it’s also boring to your muscles. No longer a challenge, your muscles aren’t getting the same workout they were when the exercises were new. To get your muscles really working, you have to mix things up to confuse the muscles and break the cycle. This will result in a higher calorie and fat burn and better muscle definition.

Mix up your workout. One of the major reasons women lose motivation is because they become bored with their workout. Day after day and week after week doing the same set of exercises or routines can drive you batty. It’s always good to mix up your routines and add variety to your aerobic activities as well.

Remind yourself how great it felt when you first started exercising…the first time you made it through a few sets, after you walked your first 5k walk or run, when you fit into your favorite pair of jeans. Capture those feelings again with new challenges.

If you enjoy playing sports, get out and participate in some new games. These activities fill significant needs by providing physical and mental challenges. You can meet new people, stay competitive and practice patience and persistence. The more you play the better your chances of improvement.

However, if solo activities are more your thing, you can plan to walk or run an additional mile every other day, swim laps in a pool or go paddle boarding (this burns a tremendous amount of calories).

Modernize your workout by keeping it exciting and challenging and it will be much more rewarding. You would be surprised how adding more sets and reps can actually make your workout more appealing. Think about adding weights to your workout to build strength or spend a longer time on the treadmill to increase stamina and burn more calories.

The Secret Weapon To Staying Fit

By

Staying motivated is the secret weapon to staying fit. If you don’t enjoy the journey, it’s hard to reach the destination.

Motivation takes energy, and some days you just might not feel like exerting the effort to eat right and give your body the exercise it needs. The problem isn’t in indulging or being lazy for one day, the problem is when the days multiply and soon you find you have lost all motivation to continue your journey to health and fitness.

So how do you keep the motivation you felt when you first started working out? You know—the feeling that you were ready to make some positive life changes—ready to eat right and exercise regularly. Maybe you even had a weight loss goal. Your fitness endeavor began well and changing your diet was actually exciting, but now weeks later, you find you don’t feel the same motivation to continue making those positive changes.

Sometimes, we lose motivation because we don’t see the changes we expect quickly enough. We don’t see the scale changing as rapidly as we like. We begin to see the new diet and exercise program as more of a sacrifice than it’s worth.

Remember, great things take time, so be patient with your body. Growth is a process. Let go of the world’s mindset of instant gratification. If everything we wanted came easily, we would not really value or appreciate it. You are closer than you were yesterday and that is what truly matters. Stay focused on your journey.

Keeping a fitness journal can really help you to stay motivated. Writing down everything you eat and all of your exercise will help you to see what is working and what is not. Your journal will keep you focused on your ultimate goal to live a healthy and happy life.

Daily affirmations are another way to stay motivated. Begin each day with gratitude and remember how wonderful you are. Repeat your words of empowerment and set your mind to positive thoughts and actions. You do have the power to take control, so do it.

No matter how many days you may have stayed away from your fitness goals, you can pick right up and begin again. It is never too late to get started. The time and energy you dedicate to your body, mind and soul will be an investment that will last a lifetime.

Love Is The Best Motivation

By

Let love and gratitude be your motivation for change. For those who truly love you and for those you love, your health and happiness is more important than you think. Start each day by reflecting on those you love. Be grateful that you are part of a loving relationship.

Be a giver of love today. The best gift you can give comes from the heart. Encouraging words, a handwritten letter, a hug, or a smile have tremendous value. Keep in mind that a sincere compliment is uplifting and can easily alter the attitude of the intended.

Don’t put off giving until you can afford it. Remember that even the smallest good deed can have a giant impact on a great number of people. Random acts of kindness can change the life of someone in need, and that includes you, too.

Giving your time is just as important as monetary gifts, if not more so. When you take time to help others, you interact with them and have the opportunity to understand how much your help is needed and appreciated.

If you really want to show those around you how much you love them, be sure to carve out some time in your busy schedule just for you. Set aside 30 minutes or more each day for exercise and be sure to eat healthy, well-balanced meals. You cannot help others if you don’t take care of yourself.

Train your body to be a receptor of good food and healthy exercise. Love your body and it will love you. The time you spend on your health and fitness is an investment that will continue to pay off for years into your future.

Speak words of encouragement to yourself and to others. Your words have the power to heal a broken heart or to tear it apart. It is up to you how you choose to use them. When you say something to lift another’s spirit, those words and the emotion that surrounds them will lift your spirit as well. Share a kind word or a good deed today. Be healthy and happy, body, mind and soul.

The Courage to Change

By

If you aren’t living your best life, then create the life you were meant to experience. It won’t happen overnight. Changing course is a process. It happens slowly, step-by-step. It starts with the courage to change and the persistence to ensure you end up where you want to be.

For many women, just getting through the day seems daunting enough. But if you believe that you deserve a better life and are ready to make the needed changes, then you can begin today. Just shrug off that cloak of deception, the one telling you that you can’t and emerge victorious to say, “I can.”

You have the power to make the transformation. Start by writing down all the reasons you want to change. If you want to lose weight, define why you want to lose weight. What will change in your life if you do lose weight? How will changing your diet affect your lifestyle?

Set goals for yourself, but make sure they are attainable. It is a good idea to set long-term and short-term goals for better progress. Studies have shown that women who focused on short term goals were more likely to lose weight and less likely to stray from their diet plan. Achieving your weight loss goals offers a feeling of accomplishment that leads to long term success.

Find a diet and exercise program that works best for you. Remember that fad diets are not the answer to true transformation. They offer a quick fix, which is usually neither. Look, instead, for a diet and exercise program that works with your lifestyle. You don’t want to feel stressed about trying to fight traffic to get to the gym or feeling angry because you are hungry from not eating enough. Make sure you pick the perfect program for you.

Having the courage to change is not easy. Our brains get lulled into comfortable habits, making it difficult to introduce new behaviors and ideas. Convince the mind and the body will follow. From positive affirmations to journaling to diet and exercise, you have the power and the resources to achieve your goals.

Ready, Set, Get Motivated

By

If you are looking for ways to get motivated to start your diet or exercise program, you have come to the right place. Losing weight and training your body are two things that may be hard in the beginning but with effort and commitment, they will get easier.

Your current skill level is not important. What is important is that you make the decision to get started living a healthier lifestyle and that includes your diet and exercise. Think about how much stronger, slimmer, firmer and more energetic you will be. It’s all in your control, if you take the first step.

Invest in some good shoes, pull on some comfortable clothes, grab your towel, mat and water bottle and get ready to exercise. You don’t have to go a gym or pay a personal trainer, although both are great ways to stay in shape. You can work out daily in your own living room or even outdoors. The important thing is to not let anything stand in your way.

Change your eating habits gradually, by adding lots of vegetables to every meal. Vegetables are high in vitamins and nutrients and contain little to no fat. Munching on vegetables wards off hunger. Carrots are very low in calories and they are crunchy and portable, making them a good choice for a healthy snack that won’t spike your sugar levels.

Constantly look for positive ways to amplify your fitness goals. Go online and do some research on healthy foods and recipes, read product labels and be smart in your choices for snacks and other meals. Ingredients matter, so pay attention to added sugars and sodium.

Find fun activities that not only burn calories and fat but also keep your mind challenged. Research has shown the more engaged your brain and body are in an activity the least likely you will binge on unhealthy foods. Be mindful or everything you eat.

Journaling is a great motivational tool that will help you stay motivated. Writing down everything you eat and drink and all of your exercise and activities will keep you accountable and inspire you to work steadily towards your goals.