Fitness4Her

Women's Fitness

Stay Motivated Even While You Work

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Sticking to a diet and fitness program is not always an easy thing to do. Especially if you work a full-time job, the workload and the amount of time you spend away from home, may be keeping you from a healthy, exercise workout plan.

Even if you spend 40 plus hours sitting behind a desk, staring at a computer, there are exercises that you can do to help you stay fit and keep your muscles working.

Of course, I urge you to get outside as often as you can. Visit the gym regularly or set up your own special exercise place at home. Aside from sharing meals and praying together, exercise and physical activity is one of the greatest ways to spend quality time with your family.

Below are some exercises and diet tips you can try away from home. These easy-to-do exercises and diet suggestions will keep you motivated, even while you work.

1. Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

2. Stand facing a wall and press the toes of one foot against the wall as if you are tip toeing on the wall. Continue to press your toes, feeling the stretch in your arch all the way up your leg. Switch feet and repeat 10 to 12 times.

3. Consider keeping some lightweight dumbbells at your desk. You can do multiple exercises without leaving your work area. Stand facing with dumbbells in each hand, elbows bent at the waist. Bend your knees and lower your body to a squatting position and hold for eight counts. Stand back up and lower weights to your sides. Repeat 10 to12 times.

4. Each time you go to the restroom, do large and small arm circles with both arms. Standing with legs apart and arms stretched out on each side, make large circles with both arms to the count of 20. Put arms down by side and shrug shoulders to the count of 10. Stretch arms out to sides again and do 20 small circles with both arms. Bring arms back down by your side and shrug to the count of 10.

5. Take the stairs not the elevator as often as possible. Before starting work or especially at the end of the day, try to make a point of walking as much as possible. Park as far as possible. If you can, bring a pair of sneakers to make it more comfortable to walk.

6. Get up from your desk and go talk to your co-workers instead of e-mailing them. This will give you a chance to move your body and also, allow the opportunity to have a one on one with your co-workers or subordinates. If you are the boss, run some of your own errands rather than always sending your assistant.

7. Rather than eating out every day, consider bringing a homemade lunch with lots of vegetables, fruits and whole grains. Foods like these will keep you satisfied and help you to slim down quicker.

Start A Cool Kid’s Exercise Club

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Start your own exercise club and keep your friends close by your side. If you are looking for a sure fire method to keep you committed to your exercise plan, all you need to do is enlist some of your friends to workout too. Start an exercise group with neighbors or coworkers and make everyone else envious. When exercise looks like a fun outing, everyone wants to join in. Before you know it, your group gets bigger and everyone wants to be a part of it.

Members of your Cool Kid’s Exercise Club can gently coerce you into exercising even when you don’t feel like going. You will be less likely to complain of being too tired or too busy to exercise. If you’ve ever talked yourself out of exercising or going to the gym, then you know how easily you can persuade yourself to give in. However, when a group of your peers is all-in for exercise, you will be less likely to whine and complain about having too much to do.

Social support encourages physical activity. An exercise group of your friends makes such support even more personal. Being part of an exercise group, comprised of people you know, may help you achieve and maintain your fitness goals. You will feel more comfortable discussing your achievements. Your friends will know how far you have come and will be able to appreciate your accomplishments. The same goes for their achievements, too. Remember to congratulate your workout buddies as they work towards their goals. Everyone needs recognition and appreciation for a job well done.

We all need a bit of motivation every now and then. Especially for exercise, motivation is the powering force that drives us to do things even when we don’t feel like it. Staying motivated is an important component to any workout program. A positive attitude that is easily motivated is the basis for a successful fitness plan. Having a group of friends who are committed to working out with you is one of the most powerful forms of motivation there is.

Having a small group instead of just one workout buddy will ensure you always have someone to work out with. Many times, if you have just one exercise friend, you will forego your workout if they don’t want to go. It’s less likely that the whole group will stand you up.

Having friends to exercise with keeps your workout from getting too boring. The time goes by quickly and makes exercising much more fun.

Five Ways To Motivate Yourself To Exercise

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We all know that exercise is beneficial to our health and helps to burn calories. Exercise is good for our cardiovascular and respiratory functions. Exercise keeps our bodies flexible and strong. Regular activity improves our circulatory systems. It should be as much a part of our daily lives as eating. Yet, everyone experiences times when they just don’t feel motivated to workout.

An occasional change in your workout schedule is probably fine, but if you find that you are making a habit of not working out, it’s time to have a talk with yourself. Everyone can use a little pep talk every now and then to get them up and going. I have outlined five ways to motivate yourself to exercise, to keep you committed to your workout plan.

1. Remind yourself how good you feel after your workout. I get a rush when I exercise and it lasts long after my workout. It’s a natural high. Even if I’m tired and I start out slow, I start to feel so good from a vigorous workout that I end up exercising for a longer time than I intended. You know the saying, “Time flies when you’re having fun!”

2. Think about the calories you will burn. If you count calories, you know that the more you exercise, the more calories you burn. When you burn more calories than you consume, you start to lose weight. The added benefit of exercise is that your muscles continue to burn calories after the workout has ended.

3. When you just don’t feel like going to the gym, think about how great you’re going to look as you continue to exercise regularly. Imagine the fat melting from your body. Look at your muscles in a mirror. Visualize a slimmer, trimmer you. See yourself at your ideal weight.

4. Start the day with positive affirmations. These powerful words of encouragement will motivate you to take action. Repeat them to yourself during the day for motivational reinforcement. Say them at night before going to bed and make a promise to yourself to exercise the next day. Remind yourself again how much you enjoy exercising.

5. Schedule a standing workout with a buddy on a regular basis. The commitment to your friend will help to keep you reliable and accountable. You won’t want to disappoint your friend and vice versa. Plus, exercising with a friend keeps your workout from getting boring.

Look Younger, Feel Fabulous

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Who doesn’t want to look younger and feel fabulous? It’s easier than you think and it’s never too late to begin. Look younger and feel fabulous with food, fun and relaxation. Sounds simple, right? The truth is, with the right kinds of food, an active lifestyle and adequate rest; you can look younger and feel absolutely fabulous.

Diet has much to do with the way that you feel. Now when I say diet, I am talking about a way of life, a long term plan, not just a temporary “diet” that helps you to lose weight. Your diet has to sustain you for life. Learning to prepare and eat foods that give more than they take will keep you looking younger for a long time.

Before you begin your diet, make a list of all the foods you enjoy. Then go through your list and see if you can make a few adjustments to some dishes that will decrease the amount of fat and calories. If you like tacos, try substituting low fat cheese, low fat sour cream, and perhaps fish or a lean turkey meat instead of beef.

Spend some time in the produce department of your grocery store. Are there fruits or vegetables that you really enjoy? These make great substitutes for chips or sweets. Eating a handful of raspberries or blueberries can be just as satisfying as eating candy, minus the guilt you feel after you gorged on gummy worms. Keep these around at all times in plain sight. Don’t hide them in a drawer where you can forget about them. It helps to always keep a fruit bowl handy where you can quickly grab an apple or a peach when you feel the urge to snack.

Always include one serving of protein at every meal, but choose lean sources that are low in saturated fat. Protein makes you feel fabulous and is the building block for all the cells in your body. Be sure to include fruits and vegetables from your visit to the produce aisle to give you all your needed nutrients and to help break down the proteins and aid in digestion.

Get daily exercise. Go for a walk, swim, run or play. Just get moving. A sedentary lifestyle is a major killer for women. If you really want to look younger and feel fabulous, you must start moving that body. Find every opportunity to get up and go.

Motivation Monday Kicks Off The Week

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Rev up your week by designating the first day of the work week as Motivation Monday. It’s easy to remember since it’s the day that begins the week and it’s almost magical in its effects. Motivation Monday works because you are always looking for ways to stay motivated on Monday and all throughout the week.

It doesn’t matter how slow you go just so long as you don’t give up.
–Confucius

Kick off your week with motivational quotes and positive words that keep you focused on your goal. Each week, select a quote to encourage you throughout the week. Write it down and stick it someplace that will make it easy to see every day, like the front of your refrigerator. Repeat the quote to yourself every time you open the refrigerator door. These positive words of affirmation will build your confidence and make it easier to reach your goals. Whether you are trying to lose a few pounds or need to lose more, embrace your Motivational Monday quote to help you make it through the week.

I believe that the greatest gift you can give your family and the world is a healthy you.
–Joyce Meyer

Many people lose their health as they strive to be wealthy. It is sad that these people never fully appreciate their health until it is gone. They spend their lives working at attaining wealth and they completely give up on their health. It is your duty to stay healthy for your family and meet each day with enthusiasm and positive energy.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
-–John F. Kennedy

Everyone needs a boost in motivation even when they have been exercising for years. Motivational quotes that reveal the importance of health and fitness reinforce our commitment to exercise and a balanced diet. We want to be healthy and strong. We want to be around for our family and friends.

Sleep is that golden chain that ties health and our bodies together.
-–Thomas Dekker

Along with plenty of exercise and a healthy and well balanced diet, make time for relaxation and sleep. Sleep is the great restorer, it allows the body to repair, refresh and rejuvenate. When our bodies lack sleep, it is difficult to stay motivated throughout the day.

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.
-–Tom Stoppard