Womens Fitness Blog

In addition to physical health benefits, a healthy diet can also have a positive impact on women’s mental health. Eating a diet that is rich in nutrients such as omega-3 fatty acids, magnesium, and B vitamins can improve mood, reduce stress and anxiety, and enhance cognitive function. Additionally, a healthy diet can promote better sleep, […]

The Relationship Between Nutrition and Mental Health for Women Good nutrition isn’t just important for physical health – it also plays a key role in mental health. Eating a diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins can help improve mood, reduce stress and anxiety, and boost overall wellbeing. By […]

A healthy diet is essential for women’s physical health. By eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins, women can improve their overall health and reduce their risk of chronic diseases such as heart disease, diabetes, and cancer. In addition, a healthy diet can promote healthy weight management, […]

Eating a healthy, balanced diet is crucial for women’s health and fitness. Proper nutrition provides your body with the essential nutrients it needs to function at its best, and can help you maintain a healthy weight, improve your energy levels, and reduce your risk of chronic diseases. By fueling your body with the right foods, […]

One of the most popular fitness trends is wearable technology—you know those devices that keep track of how many steps we take each day and the number of calories burned. These are just some of the benefits these great little gadgets feature. The main benefit of these recorders is that they make us accountable for […]

What you believe about yourself, is what you become. The thoughts you believe in your mind and the feelings you carry in your heart have a great impact on your ability to lose weight and become fit. The words you say to yourself will shape the way you believe. Your word has the power to […]

Barbeque can be enjoyed no matter if you are trying to lose weight or gain weight when you insist on making the sauce yourself. No added sugar is required to make this entrée truly tasty. Highly seasoned and rubbed this baked chicken dish tastes as good as it makes you look. 1 whole cleaned chicken […]

Enjoyment, amusement or lighthearted pleasure, that’s the formal definition of fun. Without a little fun, I can’t be truly functional. So, I say it’s time to put the fun back in functional. Fun inspires, it elevates your spirit and makes you feel good. Fun is necessary! It delivers oxygen to the soul. If you’ve lost […]

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. […]

Your diet and lifestyle play major roles in how your skin looks and how old you appear. If you are interested in looking and feeling your very best, follow these seven simple steps to see a younger looking you. 1. To achieve soft, supple skin, eat foods rich in Omega 3s such as flaxseeds, flaxseed […]

Daily exercise is essential to women’s fitness and any healthy lifestyle. Not only does it regulate the body’s ability to process the foods that we eat, it also helps to burn excess calories and reduce fat. Exercise, just 30 minutes each day, can help to balance hormones, lessen the risk of many illnesses and restore […]

Balance, symmetry and proportion are the words that describe a fit women’s body. Every muscle group is firm and toned to reflect ample exercise and activity that builds muscle and strength. If you want strong, sexy shoulders you have to be willing to work on every part of your body, equally. I suggest alternating days […]

We all know that in order to lose weight, we must reduce the number of calories that we consume. But does that mean we should eliminate breakfast or lunch in order to cut out the most calories? This is a mistake that dieters often make, but forgoing just one meal a week for a year […]

Are you looking for a quick protein snack to nibble on? You can’t go wrong with nuts. Almonds, cashews, pecans, pine nuts, walnuts and peanuts are all great choices—of course, you need to eat these in moderation. I always say toss in a handful of nuts, and really that’s all you need. Balance them with […]

Many women who have successfully lost weight and kept it off have attributed a lot of their success to keeping a fitness journal. It can make or break your training progress. Not only does it help to keep you accountable, a fitness journal also helps to improve discipline and perseverance. Keeping track of your exercise, […]

Use positive affirmations to raise your energy. You can train your mind like you train your body in fitness. Affirmations are powerful exercises that strengthen your mind and spirit. As you speak positive power words you change your emotions, your aura and the health of your physical body. Conjure up the highest thought you can […]

Seafood is a favorite at my house and living in Florida there are many restaurants that offer fresh seafood. I am constantly coming across delicious recipes and to make them figure friendly, I customize the ingredients. 1 cup cooked crabmeat 1 cup cooked shrimp 1/2 cup celery 1/2 cup black olives 1 green onion, chopped […]

Change is not easy. Change can be difficult, but it can also be liberating. You know when you need to make changes—the hard part is beginning the process. A new day, maybe a new chapter in your life can be exactly what you need. Why not take a chance? Don’t allow procrastination to become your […]

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 […]

Getting a good night’s sleep is vital to our health, but there are times when sleep just doesn’t come easy. If this happens more often than you like, you may be suffering from insomnia. Insomnia is a sleep disorder that is common among adults. It is defined as short and poor quality sleep that affects […]

When it comes to women’s fitness, you must learn to break free of your weight loss obsession and learn to love the body you have. If you have spent the majority of your teen and adult years occupied with losing weight, it might be time to try something different. Give yourself a break and know […]

Body weight training or strength training remains high on the list of the most popular exercise routines. As a matter of fact, several sources reportedly rank it in second place, preceded only by wearable technology, as the latest and greatest exercise trend for this year. Of course for those of us who have been working […]

Strengthen your muscles, melt the fat and improve your metabolism. It’s more about what you eat than what you do, but both play integral parts in how your body processes the calories that you feed it. A well-balanced diet and daily exercise have always been the hallmarks of a healthy lifestyle. Restrictive diets are never […]

Improve your health dramatically by drinking apple cider vinegar to help reduce acid reflux, lower blood pressure, improve diabetes and support weight loss. It doesn’t take much to make a big difference in your overall health. The benefits of apple cider vinegar come from its powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics […]

Journaling is honest. It’s a wake-up call to what’s really important in your life. Journaling helps reveal any negative thoughts that might be holding you back. Feelings or thoughts you may not see until you become aware of them through writing. Writing can also help you unveil the dreams that are ready to be born […]

The difference between where you are and where you want to be is how you think. You are the only one stopping yourself or allowing yourself to go further than you did the day before. If you want to succeed you must let go of limiting beliefs, people and unhealthy habits. You have the power […]

A tiny twist of your favorite Thanksgiving Day feast, you can serve this cornucopia salad just about any way you like. Add your favorites like cranberries, corn and walnuts and enjoy your turkey treat any time of the year. 2 to 3 cups of Romaine salad, cleaned 2 Tbsp balsamic vinegar 2 oz. organic deli […]

From a very early age, there have been many people who have inspired me. Parents, family, friends and associates have provided words of inspiration that have lifted me up and empowered me to be the best that I can. I strive each day to be a better person than I was the day before. I […]

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. […]

If your workout is suffering because your body is hurting due to inflammation, giving up exercising is not the answer. According to the United States Department of Health and Human Services, 30 minutes of exercise daily can reduce inflammation. Studies have shown that regular physical activity also lowers blood pressure and reduces the risk of […]

The secret to visible abs is no secret at all: You have to develop your core muscles and lower your body’s percentage of fat. You can train your abs all you want, but if your diet isn’t in check, you’ll never see that six-pack. If you need to lose belly fat, your healthy diet should […]

Want leaner, stronger, sexier legs? It’s a work in progress that requires perspiration and persistence. To develop and tone any specific area of your body, you must commit to a balanced diet and regular exercise. Cardiovascular exercise helps you burn calories to expedite fat loss. Weight training and resistance training help to build and tone […]

The latest trend for dieting is eating clean. Sounds good, so what possibly could be wrong with that? Nothing really, as long as eating clean, equals a healthy balanced diet that includes the nutrients you need to stay healthy. Be careful of fad diets that just are not good for you. Many of these diets […]

Feasting on fermented foods is a healthy trend that’s gaining popularity. Eating fermented, probiotic foods has many health benefits. Fermented foods contain lots of antibodies that add a barrier against microbial infection and help to build a stronger immune system. They also improve brain function, promote healthy skin, regulate the appetite and reduce sugar and […]

If you ever feel as if you aren’t progressing in your long-term goals, keeping a journal will show you evidence of your hard work. You will be surprised at how much you have achieved since you first started your workout plan. It’s often easy to forget the level we were working from when we began. When you are serious about your fitness goals it is just logical to …

All great successes begin with an idea and a decision to turn that idea into a reality. This same principal can be applied to eating healthier, once you make the decision, you begin preparing your mind to accept this new idea and to find ways to make it happen. Controlling the mind is …

Oh Mama Mia! This is delicio! The colors are so eye-catching, you just want to dive right into this meal. Increase the ingredients as needed for the number of people you are serving. Coat non-stick skillet w/cooking spray. Add garlic and …

Your best life, your best body is not a fantasy, it is right there waiting for you to grab hold and accept what is rightfully yours. Stop making excuses, stop procrastinating, start by taking action and do it today. You know you want to be the best that you can be, and you have the potential to …

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 …

Happiness and healthiness go hand in hand. A healthy body, mind and soul is a happy body, too. On the same note, when you are unhealthy it is hard to be very happy. But people do persevere. Even in the worst of diseases and illnesses, many people can …

A flattering midsection can make you look fabulous. But you won’t need to cinch your waist in order to get an hourglass figure. You can learn to do exercises that will help you to firm your tummy muscles and tighten your core. The exercises are simple to learn and easy to execute. As they become easier, you can add …

Ready for some fresh air and warm sunshine? When you can’t get to the gym or if you are looking for an alternative to working out indoors, there are many activities you can participate in that will give you a full workout–body, mind and soul. From stretching to cardio, these are 5 activities that will help you put …

The best way to lose weight is to eat nutritious food, in sensible portions, several times a day. Eating frequent, small meals will help to keep you from overeating at any meal and from making unhealthy food choices. Going for long periods of time without …

Drinking plenty of fluids is important, especially when you work out hard. Staying hydrated is essential to peak performance. Without proper hydration your muscles become fatigued and may begin to cramp. Hydration helps to prevent heat exhaustion and enables your body to recover quicker. Proper hydration is connected to …

Maintaining a fitness journal can have a great impact on your workout. It helps you plan and maintain your focus for better results. By keeping a journal and monitoring your achievements, you can get a good idea of what exercises work best for you. If you have ever kept a food diary, which is crucial when …

If you have struggled with your weight and are tired of the constant yo-yo of losing and gaining weight, maybe it’s time to change your approach to weight loss. You see, when you want to change the way you look on the outside, you must first change the way you think from …

When the late night munchies have you rummaging through your pantry or peaking into your refrigerator, whip up this perfectly pleasing parfait and indulge your senses with this low calorie treat. 1. In large goblets place …

You may have heard that it is okay to skip the gym or workout on occasion. Sometimes your body needs a break. Maybe you are starting to get bored with your workout routine. Whatever the reason you might be feeling reluctant about exercising, it is important to remember that you must …

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 …

Your sleeping habits affect your body, mind and soul. If you get less than 6 to 7 hours of sleep each night, you could be at a greater risk of developing heart disease and other diseases. Getting plenty of rest will allow your body time to restore, refresh and rejuvenate after a full day of activity. Getting adequate rest benefits your …

Women often ask, “If I lift weights, will I bulk up like a man?” My answer unequivocally is, no, you are a woman and you will not develop muscles like a man. Weightlifting will help you build, strengthen, stretch and tone your muscles, but you will not get …

Looking for the Fountain of Youth? Don’t be too disappointed to learn that it doesn’t exist. But there is good news, and a way to restore the beauty and vitality of youth. Exercise is one of the best things you can do to make you …

With so much information and disinformation regarding food choices, it’s sometimes difficult to know what to believe when choosing the best diet for losing and maintaining a healthy weight. One thing that is important to remember is that …

Eating vegetables every day is essential to a balanced, nutritional diet plan. A combination of fruits, vegetables, proteins, grains and healthy fats will ensure you get all the vitamins and nutrients you need, while keeping your …

Begin your quest for a healthier lifestyle with a journal to chart your goals and help drive your motivation. From this day forward, make a commitment to eat healthy, exercise regularly, get plenty of rest and love your …

Transforming your body from its current state to a stronger, leaner, shapelier figure is more complicated than simply exercise alone. In order to make a difference in your physical appearance, you must change the way you …

These are great sandwiches to enjoy for a party, small get together or just for the family. You might want to put on your cape and tiara because these fancy sandwiches will make you feel like a …

Every great act begins with a solitary idea. Everyone has thoughts and ideas, envisioning them is the next step to helping them come true. To turn those ideas into great acts, you must have vision, commitment and the willpower for …

Dieting doesn’t have to be hard. It’s actually pretty simple when you think about it. If you eat more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. The ideal way to …

Heart disease is still the leading cause of death for both women and men in the United States. That does not mean it has to happen to you. You have the power to prevent heart disease, no matter if you are 17 or 77, you can …

Beauty is not only skin deep; beauty encompasses your body, mind and soul. And there’s nothing quite as stimulating to the beauty factor as a healthy fitness plan. Fitness is much more than losing weight. Remember, just because …

Energize your body, mind and soul by exercising every day. Even when you feel too tired to get moving, motivate yourself to push forward. Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but …

Design a diet plan that will work for you and your lifestyle. It takes a dedicated plan, but by designing your own diet, you can take control over your eating habits and find great success in …

Every healthy, nutritional diet plan should include snacks. Snacking helps to lower blood sugar levels and can help you lose weight. It’s more about what you eat and how much you eat that makes the difference in whether your snacking habits are a positive or negative component of your …

Starting a fitness journal is one of the best tools you can have to ensure success. If you are serious about your workout and are interested in losing weight and getting fit, I have the secret to help you slim down and shape up permanently. Journaling is the single most easiest activity to add to your diet and workout plan, and one of the most powerful tools to …

Begin each day by boosting your mental workout and see the results in your physical workout. Your mind is a crucial component to a healthy and successful fitness program. Your mind must believe in order for your body to achieve. Research proves that repeating positive affirmations to yourself helps everything from reducing stress to …

Cool down on a hot day with a delicious apricot smoothie. The beautiful and refreshing color is irresistible and the taste is simply unforgettable. 1 cup low fat plain Greek yogurt, 6 ice cubes, 1 cup apricot halves and use …

Taking control of your life will give you the freedom to live your life to the fullest. But taking control is not an easy task. There are many obstacles that stand in the way. Taking control is not for the faint of heart; you must be strong to take control. Taking control of your life means being in control of …

If you have ever dreaded a task or had difficulty getting started, you know how hard it is to achieve success. There is simply no way to succeed if you don’t start somewhere. The simple truth is, sometimes you need motivation. You need a reason to succeed, something to ignite your imagination and give you …

A happy heart is more than just a state of mind. Keeping your heart healthy and happy is one of the best things you can do for your body, mind and soul.
Unfortunately, heart disease is still the leading cause of death for both men and women. Surprisingly …

Anyone anxious to lose weight will be excited about these seven super diet trends. Each one is safe, practical, and if you are willing to follow them, you will lose weight. A well-balanced diet is always …

Protein snacks are excellent for staving off hunger and keeping the body satiated for a couple of hours. Every meal should include some type of protein, but it isn’t always convenient to eat a …

Athletes everywhere know the secret to keeping track of their diet and fitness level is by keeping a journal. Eating right and exercising are main components to staying in shape, but if you really want to see your performance soar, then start …

Just because it’s summertime doesn’t mean you need to sleep the day away. Early morning is one of the best times for affirmations. The quiet solitude of an early summer morning helps me to reflect on my many incredible blessings. With my …

My favorite snack, it can be enjoyed in a variety of ways. I sometime use the apple butter or peanut butter as a dip for the veggies and eat the rice cake on the side. Another choice …

Many of us are inspired by love. We go to work each day, prepare dinner for our families, run errands and act as a taxi, all for the sake of love. We are inspired to do the extra things we do because it will in some way benefit the ones we love. When you truly love someone, it’s easy to put their wants and needs before your own. When you …

Finding motivation is sometimes difficult but harnessing that motivation to keep you sustained for the long run is even harder. This is especially true when you don’t see results as quickly as you like. One of the hardest things to sustain motivation is in dieting and exercising for life. It all begins in the mind and learning to …

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.

Cross fit is an exercise program that combines strength training and cardio workouts in a fast paced, ever changing series of exercise moves. The exercises are always different so as to confuse the muscle groups and make them work harder. Each day the workout tests a different part of your functional strength with the goal of building a body that is highly capable to meet any challenge.

We all know that exercise improves the heart’s functions but did you know that not exercising could be worse on your heart than just about anything? According to a recent study published in the British Journal of Sports Medicine, inactivity is the largest risk factor for heart disease in women over the age of …

If you are thinking about dieting but love to eat flavorful foods, then the Fitness4Her diet won’t disappoint your taste buds. Based on eating rather than skipping meals, the Fitness4Her diet includes everyday foods that are easy to find, simple to prepare and very satisfying so you never have to feel hungry. Dieting is not something that …

Protect your heart by adding the wonderfully nutritious beet to your diet. This health-friendly tuberous root vegetable has been found to offer protection against coronary artery disease and stroke as well as lowering cholesterol levels. Eating beets at least twice a week will offer many other health benefits, too.

When you are ready to lose weight, start keeping a fitness journal. It is a proven fact that women who keep a food diary or journal of everything they eat and drink and all of the activity that they do; have a far greater chance of success than those who do not. Just like diet and exercise, journaling is an essential element to weight loss.

Choosing the right diet and exercise is a major hurdle to losing weight. Still, even with the best efforts, some of those stubborn pounds just seem to hang on. Women can start to feel as if all this hard work and sacrifice isn’t accomplishing anything. Unfortunately, we begin to …

Love pizza but hate the fat and calories from traditional types? Try this absolutely delicious Veggie Pita Pizza and you can enjoy every slice, guilt free! Health Benefits: Low in saturated fat, low in cholesterol, low in calories, these pita pizzas provide you with plenty of nutrients such as calcium, vitamins C, K, and A, potassium, chromium, and zinc. Full of antioxidants and the fiber aids in digestion.

There are few things in life that will inspire you to lose weight more than seeing your friend’s waistline shrink before your very eyes. You may have been sort of dieting or sort of working out, but just haven’t fully committed to doing what it takes to lose the weight. It’s true that any sort of healthy lifestyle changes are good, but if you really want to make a difference in your fitness program, then you will probably have to work a little harder.

Positive people have an “I Can” attitude. They don’t fear challenges and they don’t allow defeat, at least not before they have a chance to compete. Positive people believe they can and they are right. They set goals because they are committed to working towards those goals. They make plans to succeed and they focus on executing those plans. They remain positive no matter how hard they struggle. They believe in themselves and their abilities

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

The Olympics is a great reminder that it takes a winning attitude to see your dreams fulfilled. To be truly successful at anything, you must first believe that you can and that is a winning attitude. Of course, practice and ability must be present, but these attributes lose their power if deep inside, you don’t think you can succeed.

The popularity of sun dresses and sleeveless tops in summer means full exposure for your arms. You can be confident that they will look their best with exercises that are specially designed to fight arm jiggle and sculpt your arms from your shoulders to your fingertips

Lose weight and manage your weight for the rest of your life when you learn to love food and give it the respect it deserves. Food sustains us and keeps us healthy. It comforts us and instills memories that time cannot erase. Food is life

Fitness4Her believes that women should enjoy the foods that they eat, foods that taste good and are nutritious too. Nutrition is the foundation of a healthy diet and all weight loss programs should include foods that supply the vitamins and nutrients that a woman’s body requires. Just because you go on a diet doesn’t mean you should deprive yourself of good tasting, nutritious foods. But you should watch the fat content and p

The best and most successful weight loss programs have something in common, they advocate accountability. We all know that in order to find a solution, we must first identify the problem. When you are trying to lose weight, keeping an account of everything you eat and drink and all your activity will help you to figure out what is working for you and what is not. Accountability is the secret to a successful fitness program and i

Improve your health and achieve your fitness goals with positive affirmations to rewire your brain and refresh your workout. Being physically fit will enhance your lifestyle and give you more energy to do the things you really want to do. But if your mind is stuck in some prison of its own making that won’t allow you to move forward, then it’s time to break those chains and find your fitness freedom.

The key to a healthy diet that will keep you from counting calories is to eat lots of fruits and vegetables. That’s why this salad is an excellent choice for women who want to loose weight or just maintain the fabulous figure they always had. Great for lunch, dinner or snack, make it a head of time, and enjoy worry-free.

Success is the result of small steps taken each day. The sum total of all that you do shows in every accomplishment. One of the reasons success is so sweet is because it is not something that is easy to attain. Success is the result of your desire, your vision, your hard work and perhaps most importantly, your perseverance

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, star

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.

Exercise controls weight. A combination of resistance and cardio exercises will help you burn calories and fat. When you burn more calories than you consume you will lose weight. Exercising regularly will help stabilize your hormones and prevent weight gain. Workouts that include resistance exercises build muscle. Muscle burns fat and calories in order to grow. The more muscular your body is the more calories and fat your body will burn to sustain your muscle growth. Muscle is smaller than fat so even if you don’t see an automatic change in the scale, replacing body fat with muscle will shape your body and trim your waistline. Keep up your fitness program and you can stay fit for life.

A healthy body begins with a healthy brain. This organ is responsible for all of the functions needed to keep your body healthy and fit. Your brain controls your muscle coordination, balance, and movement and you can keep this vital organ healthy and strong with a regular exercise routine.