Fitness4Her

Women's Fitness

Give Gym Germs The Brush Off

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The handles of gym equipment harbor a host of germs from each user. Equipment seats are often neglected when wiping down after a few sets. But every area that your skin touches could contain a virtual colony of germs. If your body touches it, chances are everyone else’s body is touching it, too. It is important that all of these areas be wiped between users.

There are other things you can to safeguard yourself from these community germs. Bring sanitizing wipes in your bag and wipe the equipment before you use it. Remember, it’s as important to wipe everything down before you use the equipment as it is afterwards.

Pack a small towel like a hand towel or soft shop towel in your gym bag to lay on the seats of the equipment and benches. The towel will help to guard against sweat left on the machines and keep you protected.

BYOM or Bring your own mat. Always bring your own mat to work out on. Even if your gym has built-in floor mats, you will want to bring your own mat to work out on. Your face, especially should be protected from coming in contact with other people’s sweat and germs.

Keep your hands away from your face while you are at the gym. Even though you are wiping down the equipment, sweat and germs will still be present on your hands. Remind yourself not to touch your face, as it is easy to transfer sweat and skin into your eyes or onto your face.

If you take a shower before leaving the gym, be sure to wear flip flops. The wet environment is a breeding ground for germs and fungus. Also, keep any open wounds covered before entering the shower.

Don’t get the wrong impression; I am not a germaphobe. I have three boys, for goodness sake, so obviously I am used to germs. However, the germs that you can pick up at the gym can cause nasty side effects including rashes, respiratory problems or even in extreme circumstances, disease.

Exercise is crucial to good health, and gyms are a convenient place to get a good workout and get to use a variety of exercise equipment. Don’t let a fear of germs keep you from enjoying a healthy workout. Just keep some of these tips in mind and pack plenty of protection in the way of your own mat, plenty of sanitizing wipes, and a couple of extra hand towels—one for your body and one to use as a barrier on the equipment.

Feel Fabulous Every Day

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Learn how to sync your schedule to your body’s internal clock and feel fabulous all day, every day. From the time you arise until the time you go to sleep, you can make the most of your day and never feel as if you are running out of time to do the things you want to do.

Busy women tend to feel like there aren’t enough hours in the day. However, with a full 24 hours given to us each day, there certainly seems to be sufficient time for just about anything. It all has to do with making choices that work the best for you and your lifestyle and that includes having time for family and friends.

Awake each day around the same time, allowing yourself enough time for your morning routine. You can train your body to wake up at approximately the same time every day, if you give your body enough rest and relaxation.

Welcome the day and celebrate your existence with positive affirmations that help to guide and direct your mind and body to follow your goals. Follow these positive messages with some stretching to promote flexibility. Next, you will want to head to the kitchen and prepare a healthy breakfast, within about 30 to 60 minutes of waking.

If you work, be sure to already have your snacks and lunch planned for the day. During a regular 8-hour day, you will want to have 2 snacks and a lunch. To ensure you manage your weight successfully, you will want to always have healthy foods to take with you. Dining out is also an option, but be sure to write down everything you eat in your fitness journal.

As often as you can, stand up and stretch, take the long way around to walk, park further away, and any other ways you can move your body throughout the day. If it is feasible where you work, schedule a workout time during the day. This helps to break up the work day, relieve stress and gets your workout in without disrupting time with your family.

Of course, many women find time in the evening to work out, too. A regular exercise routine with your husband or children can provide the activity and social interaction you need to improve your health, reduce your waistline and help you to manage your weight.

Enjoy dinner with your family and spend time truly listening to what they have to say. Set a regular time for bedtime and stick with it. After awhile, your body’s clock will naturally readjust and you will get sleepy every night about the same time. Setting a schedule will help you find the time you need within the 24 hours you get each day.

The secret to feeling fabulous every day, is to plan your day in advance but be flexible and forgiving. Never feel guilty about the choices you make, just resolve to make better choices in order to attain the results you seek. It’s all about being in control of your life, when you take charge and seize the day, you are naturally going to feel fabulous.

Like Lycopene For Healthy, Beautiful Skin And Other Health Benefits, Too

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Lycopene is a powerful antioxidant that can help to prevent sun damage and make your skin supple and beautiful. A brightly colored antioxidant, lycopene gives the skin an attractive, healthy glow. It has also been known to prevent the oxidation of cholesterol thereby to slow the development of atherosclerosis, a thickening of the arterial walls of the heart.

Mostly found in tomatoes, the lycopene content is increased when the tomatoes are cooked. Another good way to get the most lycopene from your tomatoes is to pair them with olive oil. Olive oil has many great health benefits, too. You can rub the tomatoes with olive oil, sprinkle with parmesan cheese and enjoy it as a snack or accompaniment to your regular meal.

Antioxidants help to combat free radicals and if you exercise outdoors you need the extra boost of antioxidants to help protect your skin cells from damage. Lycopene also protects against cancers of the cervix, pancreas and breasts as well as protecting against heart disease.

Pink grapefruit, also contains lycopene, although not as high of content as tomatoes, pink grapefruit is low in calories and helps to metabolize proteins so that your body can get the maximum benefit. If you are trying to lose weight, grapefruit is a great food to include in your diet.

Watermelon is another good source of lycopene. A fruit that is low in calories and sugar content, watermelon keeps your skin hydrated too. It’s such a sweet fruit, but its high water content makes it an excellent choice when you want to improve your skin’s suppleness and lose weight too.

Supplements containing lycopene are also available. It is always best to get your nutrients from the foods that you eat, however, if your diet doesn’t include some of the antioxidants you need, you may want to consider taking a vitamin supplement.

Fitness4Her is a diet, exercise program and journal designed exclusively for women’s fitness. With healthy recipes, step-by-step exercises and the support of an online membership site, members can access articles, reviews and blogs that offer tips and updates on the latest in fitness and health.

Sleep Like A Baby – Look and Feel Fabulous

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Aw, to sleep like a baby…peacefully, without any worries. Although, babies don’t always sleep restfully, one thing is for certain, they are not worried about what the next day brings. For many women, shutting off the to-do list is difficult and a worry-free night’s rest is exactly what they need to look and feel fabulous.

Beauty sleep is not just a coined phrase for night creams and sleep aids. Getting adequate sleep will make you look younger and more attractive. Sleep helps to relax your face as it does your entire body. On the opposite side, lack of sleep can make you feel on edge, anxious or tense. Sleep deprivation can mean unsightly bags and dark circles under your eyes and could cause fine lines and wrinkles to become more pronounced and noticeable.
But beauty aside, not getting enough sleep can be bad for your health.

If tomorrow’s worries are keeping you up at night, there may be a simple solution to help you manage those concerns. Try keeping a journal of all of your responsibilities. Many times we worry about the same things over and over. Writing all of your worries down on paper may help you to manage the amount of time you spend contemplating the results. Write it down, reflect on it and move on. Leave the worries for another day. Your health is more important.

I have said many times that time invested in your body is time well spent. You will never regret the time you spend on your body, whether that is time spent exercising, dieting, taking care of yourself or most importantly, sleeping.

A good night’s sleep can make you feel fabulous. There is nothing more refreshing to the body when it is in need, than sleep. So, if it’s so wonderful, why deprive yourself of this wonderful gift?

For many women it is a matter of time. Not enough time equates to not enough sleep. Women more than anyone else, will deprive themselves of sleep in order to complete all the tasks in their schedules. Ironically, women more so than men, compromise their health when they go without adequate sleep. Women need 7 to 8 hours of sleep each night, but getting that amount of rest can be a challenge.

Sleep therapists suggest making your bedroom a work-free zone, no televisions, computers or phones allowed–nothing to distract from sleep or intimacy. Lavender scents are another suggestion known to help you sleep. One thing they all agree on, no caffeine for 4 to 6 hours prior to bedtime. Just a little bit of caffeine can disrupt sleep.

Chamomile tea is a great substitution for caffeine-laden beverages and can actually help you fall asleep. You will rest well and in the morning awake feeling fabulous and looking absolutely beautiful!

Is Your Caffeine Addiction Robbing You of Sleep?

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For an effective women’s fitness program, every girl needs to get plenty of sleep. Rest and relaxation are crucial to overall health and the lack of sleep can actually prevent you from losing weight. If you are drinking too much caffeine throughout the day or especially close to bedtime, your coffee, power drink or soda may be the culprit that is robbing you of sleep.

Although, experts consider moderate caffeine intake to be safe, if you aren’t getting the rest you need, it may be time to cut back on some of the caffeinated foods and beverages that you ingest. Caffeine blocks the sleep-inducing chemicals in the brain and increases adrenaline production. It’s interesting to note, that caffeine has no nutritional value for the body, and therefore is not necessary for optimum health.

Now, I am not saying that you have to give up your morning cup of Joe, but if you are loading that cup of coffee up with cream and sugar, you could be ingesting a whole lot more calories than you imagine. I suggest a fitness journal as the best way to monitor what you eat and drink. Not only for weight loss but also for tracking fat, sodium, cholesterol, sugar and even caffeine.

Most women need at least 7 to 9 hours of sleep every night. If you feel groggy and fatigued during the day, perhaps it is a lack of sleep that is keeping you from feeling your very best. Apart from caffeine in the diet, lack of exercise can keep you from getting enough rest. Exercise increases circulation and will actually help to promote sleep, as long as you finish exercising at least 3 hours before retiring to bed.

Just remember that a good night’s sleep is essential for women’s fitness and will add significant benefits to your overall health. When we rest, we allow our bodies to build new cells and repair existing ones, we give our minds time to process information and encourage emotional balance. Reasons enough to make sure you are getting the rest you need.