Womens Fitness Blog

If you have tried diet after diet only to be starving yourself and seeing minimal results, my diet may be the solution to your weight loss problems. Since we can’t live without food, it is ironic that many diets starve their followers by reducing the ..

Made with turkey or chicken, this delicious salad is a favorite among all of my friends and family. I like to make it up and have it in the fridge. It’s great for a snack, a side dish or to have for lunch. 2 cups turkey breast, cut-up, 4 cups Romaine lettuce, cut-up, 1 large …

The number one killer of women is heart disease, according to the American Heart Association®. The good news is, there are many steps you can take to protect your heart and make it healthier. But first you need to know your risk factors, important information like …

If you want a drink that will keep you healthy, make you feel younger and possibly live longer, put down that coffee cup and try a hot cup of tea, instead. Although, it contains caffeine, tea is especially beneficial to your heart and overall health. Tea contains …

Rest is essential for women who want to be healthy and fit. Most people require 7 to 10 hours of sleep each day to reach their full potential. Not only is the amount of sleep important for optimum health, research has shown the time of day that we …

Have you set any goals for yourself lately? Do you believe that your goals are attainable? If you’re wishing to drop twenty pounds, do you have a plan to reduce your weight? Do you know what it takes to lose those twenty pounds? You may need to …

Maintaining a diet and fitness journal has been proven to be the number one motivator for helping a person succeed with their goals. Writing down everything you eat and drink and all of your activities each day will help you track your progress as you …

Don’t wait for the body you want to love, love the body you have right now. No matter what your age, size or shape, it’s your body and it deserves all the love you have to give it. A complete work of art, a woman’s body is a gift to be treasured and …

For the girl who cares about her backside, I have some easy to do exercises that will get your butt in the best bikini shape and just in time for the big waves of summer. So, if the beach is calling your name, and the sound of breaking waves is music to your ears, it won’t be long before

You have no doubt heard the saying, Pretty is as Pretty does. It means that a person’s actions and their attitude about life can be the difference in how pretty they look on the outside. People with positive attitudes, who treat others with respect and kindness, are …

Fad diets come and go, but the truth is you shouldn’t have to go on a diet at all. Your diet should be the way you eat all of the time. Most doctors agree that going on a severely restrictive diet will help you lose weight temporarily but won’t help you over time. As a matter of fact …

Health Benefits: Potatoes are a great source of Vitamin C, B6, copper and fiber. Potatoes are low in sodium, low in calories, low in cholesterol, low in fat and contain antioxidants that help to fight cancer causing free radicals.

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 …

If you are watching your cholesterol intake, looking for ways to cut down on saturated fats or just searching for new ways to cook old foods, try cooking without the addition of butter. It’s not that I am an enemy of butter; it’s just that …

Good posture is the foundation for a fit and healthy body. The better your posture the greater your balance, strength and range of motion. Increase flexibility, improve digestion and reduce stress as you learn the five points to a perfect posture…

Motivation, the word itself gives the impression of movement, yet one of the greatest areas in need of motivation is exercise itself. It seems so many other things are more important or just more fun. Many of us need a …

If you have been dieting for a while but not seeing the results you would like, try keeping a fitness journal for 30 days and you may see a big difference. I have been keeping a fitness journal for years and it has helped me go above and beyond the goals I have …

Sticking to a diet and fitness program is not always easy. With all the temptations to over eat and be lazy, it’s sometimes hard to stay motivated. Once you give into these obstacles, the harder it is to get back on track. You may have forgotten what …

If you are tired of the treadmill and not seeing the results you would like, my advice is to change up your workout plan and find a variety of activities to do. As with any repetitive exercise, your body becomes accustomed to the same movements and after a while the muscles build up a resistance to the stress. This means it takes …

Anytime I find myself thinking negative thoughts about friends, family or acquaintances, I try to shift those feelings by replacing these negative thoughts with positive ones. It’s very much like the philosophy of saying something nice or nothing at all. When I feel agitated with someone whom I know, I …

Get supercharged with the latest superfoods from Peru. South American foods are trending at many upscale restaurants that are featuring these tasty delights. Popular for their versatility, these healthy foods are high in vitamins and nutrients. Great sources of antioxidants and vegetable protein, these superfoods will …

Looking for a colorful dessert that looks great and keeps you looking great? Well, this beautiful berry dish is sure to provide the solution and is guaranteed to be enjoyed down to every mouth-watering morsel. 6 oz blackberries
6 oz raspberries
1 pint ..

Stress is so common in women’s lives that we seldom realize how much damage unhealthy levels of stress can do to our bodies. Finding ways to relieve stress are not only essential to our health but they can be very gratifying as well. The more control over your ..

The very word fat carries its own stigma, making many of us cringe at the thought of being considered fat or even indulging in fattening foods. But as we all know, fat is an essential part of any diet and not all fat is created equal. There are good fats, such as those derived from ..

You don’t need a gym membership to get in shape and stay fit. There is nothing wrong with going to the gym, of course, it’s a great place to workout with lots of options to help you build muscle and improve your cardiovascular system. But, let’s face it—the gym can be quite boring. Remember when ..

Recognizing where you are and planning where you want to be are the first steps to lasting motivation. Step by step, you can develop healthy habits that will inspire and motivate you for success. That success can be centered on your health, career, finances, relationships or weight loss. The secret to lasting motivation ..

Self-love is a good love and nothing you should feel guilty about. Be thankful for your life and everything that you are. You are enough, just the way you are. Remind yourself of that everyday by keeping a fitness journal—it is like writing love letters to your soul. If you write ..

When you take control of your life, you free yourself from inner conflicts, weight problems, and many health problems. You must be willing to accept responsibility for your life in order to gain confidence. In everything you do, you must take ownership of the choices that you make. But ..

Tone up and lose weight quickly and easily when you add weight lifting to your workout. Just a little bit of weight can go a long way to helping you get thin. It doesn’t take a lot of weight and the best thing is, it won’t take you any more time than your normal workout. Once you ..

Positive thinking brings positive results. I truly believe in the power of positive thinking and affirmations. In order to achieve weight loss and fitness you must believe that it is possible. Affirmations are positive phrases that you say aloud to affirm what ..

A majority of women have cellulite, that bumpy, lumpy, cottage cheese-looking fat that appears on the thighs, buttocks and stomach of nearly 90% of women. Most men are not plagued with cellulite and never have to worry about it. Cellulite occurs when ..

You will think you are in the Islands when you try this tropical treat. Rich and sweet, these burgers are great served over rice or lettuce leaves.

1 peeled papaya
1 peeled mango
1 small ..

Eat healthy, drink in moderation and keep a merry and positive attitude. Celebrate the beginning of the New Year with a resolution that will be easy to keep. Instead of resolving to lose weight and exercise more, change the language that you speak to yourself and instead make healthy, happy choices that can last a lifetime.

Beginning day one, make …

Christmas is such a busy time that I have to remind myself that every day is a gift and each life a treasure. Through all the celebrations, please don’t forget to remind yourself of how much you are loved and how valuable your life truly is. My wish is that you …

A great mainstay that’s perfect all year long, turkey is the healthy choice for the best in women’s fitness. Free of saturated fat and low in total fat, this versatile meat can be served in many different ways. A good source of protein and iron, turkey is healthier than even ..

In the last couple of decades, women in particular have been getting more concerned with the state of their fitness in relationship to a healthy body image. Women of past ages have always been concerned over their weight and desire to keep a girlish figure. But the trend for exercise has never ..

When your workout becomes old and stale, it’s time to test your true strength and ramp up your fitness program. 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 ..

Journaling helps to build character. Keeping a daily record of your activities, keeps you accountable for everything that you do. That is why keeping a fitness journal is so important to the success of your fitness program. With every stroke of the pen, journaling builds character, discipline, and ..

Losing weight is not an easy accomplishment. If it were, we would all be walking around at the perfect weight for our size. But losing weight is not impossible, either. As a matter of fact, the answer to permanent weight loss is in the food that we eat. The simple truth is that ..

Stand naked in front of a full-length mirror and take a good look at your body. Do you see the tell-tell signs of cellulite? This unsightly, dimpled, fat that looks like cottage cheese and appears on the legs and buttocks is caused by ..

Affirmations begin as positive thoughts and are given power once you speak them aloud. They are positive, empowering statements that help you to overcome self-sabotaging, negative thoughts. Affirmations help you visualize, and believe in, what you’re affirming to yourself, helping you to make positive changes in your life. There is evidence that ..

Imagine foods without the garnishment of herbs and spices. It would lend a rather boring palette to say the least. Always held in high esteem and worth their weight in gold so to speak, herbs and spices have been flavoring the foods of kings and peasants for centuries. Adding flavor is only one of …

This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

If you are one of the special women who has a problem gaining weight, this problem may affect you. The problem is that the majority of robust people don’t see a problem for their underweight counterparts. Society believes so whole heartedly that skinny is better that they seemingly dismiss any ..

Women’s fitness and health suggests a healthy and well-balanced diet to keep your body and mind working at its best. It’s important to remember that if you are breastfeeding your new baby, you will need about 500 extra calories per day. Follow the Fitness4Her diet and eat ..

It’s there, living deep within or just under the surface, your inner athlete. Strong, persistent, hungry for attention, your inner athlete yearns for the freedom to prove just how great she really is. Are you feeding your inner athlete or quietly suffocating her until she no longer exists? It really is ..

1. Find an exercise buddy. Having a friend to exercise with makes it so much more fun. It also keeps you accountable so you don’t miss any sessions. It’s nice to have someone to talk with and who will keep you motivated to reach for the next level. 2. Keep a ..

If you want to lose weight, get in shape, tone up, build a better body, and stay motivated and inspired, start keeping a fitness journal. Journaling will set your spirit free. Journaling will motivate you without ever telling you what to do. A journal is like a quiet witness to your challenges, your struggles, your victories and your ..

Clothes don’t make a woman, but they can certainly accent her beauty. New fashions signal the coming of the next season and are great inspirations for revamping your wardrobe, especially when you’ve dropped a few pounds. Trying on clothes can be unpleasant, or it can be a source to inspire you. If you notice ..

Do you want great abs but can’t seem to get the definition that you desire? I’ve got a few suggestions for some tried-and-true moves to get you ABSolutely fit and fabulous. Let’s face it—a toned and trim mid-section is an eye-catching sight. Beautiful to behold—it’s the sign of a truly fit body. But, those ..

The next time you feel stressed with worry about a crucial matter, try to curb that worry with positive thoughts and affirmations. The problem with worry is that it seldom helps to change the situation that you are worried about. Sure, it is natural to be concerned and ..

Your diet is the main catalyst in weight loss, but it isn’t just about counting calories. Studies have shown that reducing inflammation may be the solution to help you reach your desired weight. A major problem that has been found to be responsible for many health problems, inflammation has recently been attributed to obesity, too. Certain foods that contain …

If you have trouble eating your vegetables or can’t get your kids to at least try some of the green varieties, try this twist on Brussels sprouts for a healthy switch. Hazelnuts have a distinctive taste and are usually reserved for desserts, making this an enticing topping for a common vegetable.

There are many factors that can cause premature aging and some of these dangers could be hiding inside your home. No matter how many anti-age creams and lotions you have, if you are guilty of succumbing to the below temptations, you may be aging yourself well beyond your years. The top 10 …

Chia pets were common when I was growing up. They were sold in stores everywhere and came in a little terra cotta pot, all you had to do was add water and it grew into the shape of an animal overnight. Now, chia has gained popularity again, but not just as a grassy green animal shaped plant. Chia seeds are …

Anyone interested in women’s fitness should be aware of the importance of taking your workout to the next level. It simply is not okay to do the same exercises time and again at the gym or at home. Sure, any exercise is better than none. But if you think about it, doing the same exercises over and over are not much better for your body than walking around the house.

The hardest part about dieting is giving up foods that you enjoy eating. If you want to keep the weight off, you know you must make certain changes in your lifestyle that will most likely be permanent. Certain foods must be avoided and others must be monitored carefully. Sometimes even the thought of giving up these comfort foods is more than we can endure, so we give up on our diet before we even get started.

Do you feel a sense of jealousy or animosity when you see a woman with a beautiful body? Have you ever felt inferior in the presence of an athletic woman? Many times women feel this way because they can’t imagine themselves looking that way. But it is possible to imagine yourself with a better looking body and yes it is possible to imagine you with a beach ready body.

Women interested in fitness may be considering boot camp training in an effort to get in shape. The truth about this type of training is that it might just give you the best-looking body you’ve ever had. That’s because this back to basics training combines strength training, cardiovascular and agility exercises that train various muscle groups for an …

Affirmations are like opening the windows and letting the light from the sun shine in. Overcome with negative thoughts and confusing messages from outside sources, affirmations unleash the bonds of negativity to bring forth our own natural light from within. Affirmations are a positive way to affirm your beliefs and …

1. Believe in yourself. Believe you have the power to make the changes necessary to lose weight. Believe that this time, you will succeed.

2. State aloud your desire to lose weight. Daily affirmations begin with…

A Ficarelli Family Favorite. We try to have this a few times each month, especially in the winter.
Not a quick fix, this meal takes a while to prepare, but the taste is worth the extra time.

1-1/4 cups of favorite dried northern beans
2 quarts water
Olive oil spray
1 tsp …

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 …

Balsamic vinegar is a tasty topping that can help you to lose weight. That’s because vinegar with its acidic properties slows down the body’s ability to absorb sugar. To keep starchy foods from converting to sugar, eat foods like pasta or rice with balsamic vinegar. Not only will this provide belly-busting benefits, it will also make you feel …

What is so great about women’s fitness and why is it so important to stay fit? Not only will maintaining fitness keep your weight down and give you a long, lean body, it also plays a major part in keeping your body healthy and alive. It has been proven time and again that regular exercise, a sensible and nutrient rich diet and an active lifestyle are important factors in keeping your body working to its maximum potential. Simple tasks such as …

Most days I stay busy from sun up to sun down. It’s not that I like to have such a crazy schedule, but there are so many things I want and feel the need to do each day that it’s hard to take it easy. I confess, I do take a restful day usually on Sunday, to enjoy time with family and friends because I believe one day of rest is needed to recharge and refresh. All throughout my busy days however, I find …

When asked what my secret is for staying in shape, my response varies. I could answer that it is my diet or that I exercise 6 days a week or that I truly believe that a fit body is a healthy body. The truth is that journaling is the real secret behind my success.

Journaling is the act of keeping a journal. While there are all sorts of journals, like work journals, travel journals, or personal journals much like diaries, the journaling I am referring to is …

When you are trying to diet and have decided to eat healthy foods, you might find it hard to resist the urge to binge. Binges affect women differently, but more importantly is how we deal with these urges to “pig out” that has the biggest effect on our lives. Binging has many disadvantages especially when it means …

If you are looking for a new workout that delivers results trade out the 45-minute treadmill routine for some high intensity training that takes half the time.

High-intensity interval training, or HIIT, can be defined as a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. It is one of the best ways to stimulate your hormones for a fat burning benefit that …

I believe that affirmations are essential when you want to lose weight and make healthy changes for life. Affirmations super charge the brain and make the connection between body, mind and soul. When you focus on positive thoughts and actions, your brain picks up on these thoughts and sets about a path to make them happen. That’s why it is important to focus on positive thoughts and …

The secret to not only losing weight but staying skinny is to eat. Eating regularly is the basis for all successful diets. As a matter of fact the whole definition of diet is a way of life and nothing speaks of life more than what we eat. A diet that will sustain you for life is one that is centered on food—that’s why you can …

I love to make this ahead of time and serve it after bike riding with the boys, power walking with a friend or a fun game of tennis with a fierce competitor. It’s a great treat to have on hand when the kids get home from school or when my girlfriends stop by for a little get together. Serves …

Do you often feel tired during the day? Have you ever fallen asleep at an inopportune time? It could be that you aren’t getting the proper amount of sleep each night. If you are getting less than 7-8 hours of sleep each day, chances are you are suffering from sleep deprivation.

Not getting enough sleep can be dangerous for your health. Sleep deprivation can …

I’ve always heard that you can’t compare apples to oranges. Now usually that’s just a saying that applies to comparing two matters that are totally different. However, when it comes to nutrition, you might want to combine rather than compare your apples and oranges.

Both type of fruit are healthy choices, both supply much needed vitamins and nutrients and both are …

When you want a successful women’s fitness program, the first thing you must do is plan your workout. It must fit into your lifestyle if it is ever going to work for you. It can’t just happen on its own; you are one who must make it work and the only way to ensure that is to make a plan for your workout.

If you plan to go to the gym or play tennis three times a week, you must …

Now that you have decided to lose weight and get in shape, you may be looking for the motivation to keep you inspired. I am here to help you every step of the way whether you are searching the Fitness4Her website or out shopping the town. If you are interested in losing weight and keeping it off, then it’s time to learn to take charge of your life. Losing weight is …

When you want to super charge your diet, start a fitness journal. Journaling provides a positive avenue to project your goals and also helps you define a path for success. Journaling details your own private journey when you take an idea and turn it into something magnificent. This is what occurs when you decide to lose weight and get fit. First, you become inspired, next, you grasp the …

What or who inspires your intellect and emotions? Different people inspire us throughout our lives. Teachers, preachers, friends and family members as well as celebrities have the power and position to offer inspiration. There are probably many people whom you inspire, too. It could be because of your perseverance in the face of adversity or your dedication and commitment to your goals. Inspiration is a two way street that can …

Want a rear view that gets rave reviews? Tone up your tush with these exercises guaranteed to give you glamorous glutes in just 30 minutes a day.

Each of these exercises is designed to firm your fanny by working the quadriceps, gluteals and hamstring muscles throughout the butt and leg area of your backside. Strengthening these muscles will alleviate stress and strengthen your back and …

When you say your affirmations, do you stand in front of a mirror? Standing in front of a mirror and looking deep into your own eyes, you come face to face with yourself and connect with your subconscious and allow the power of your affirmations to …

If you want to lose weight the healthy way, look for foods that are packed with nutrients, are low in saturated fats and sodium and keep you feeling full longer. To help you get started, I chose 5 super foods that taste great, are nutrient rich and help you maintain satiety so that you stay feeling fuller longer without having to consume additional calories. Blast the fat away when you …

After a long day or a vigorous workout, I love this abundant mix of veggies over pasta. The colors are amazing and will dress up any table. It’s great to have for lunch or dinner.

Health Benefits: Low in fat, low in cholesterol, low in sodium, low in sugar. This dish is full of antioxidants, vitamins and nutrients. High in fiber and easily digestible, this farmer’s feast is …

Women’s health depends on all over fitness and that includes our mental health as well. It takes brainpower to stick to a diet and exercise plan and we rely on the messages from our brain to tell us when we are hungry and when we are satisfied. It is the power of the mind that helps us to reach our goals. It is that quiet nagging from the brain that keeps us focused and committed to a certain task. The brain is so powerful that it can…

Beets, Beans, Berries, Broccoli and Bran, five foods that begin with the letter B and each packs a powerful arsenal of vitamins, nutrients and antioxidants that help to fight cancer. I selected these foods beginning with B to make it easier to remember, there are of course many other foods that also possess cancer-fighting qualities.

To give you an idea of why these foods are so good for you, I’ve outlined the benefits below. If these are not foods that you normally eat, try gradually adding them to your regular diet. This will give your body a…

Renew your commitment to yourself, refresh your workout and revitalize your youth.

It’s the beginning of a brand new year full of exciting opportunities. Time to put away the decorations, throw out the left over food and turn the attention to yourself. Are you as physically fit as you would like to be? With only six short months before official swimsuit season, there’s no better time than now to get serious about your diet and fitness goals.

If your New Year’s resolution is to lose weight, begin by …

Red, green and white are the traditional colors of Christmas, but you won’t have to wait until December to enjoy this sumptuous salad. As vivid as a Christmas tree, this salad brings excitement at every presentation.

Water is essential to good health. It helps to rid the body of toxins while delivering essential nutrients to our cells. It helps us to digest our food and keeps us hydrated.

We all know it’s coming. We can feel it in the air as summer fades and we head straight into fall. Soon the air will be thick with rich holiday smells wafting from the kitchen enticing us to gorge on sweets and goodies that we’ve denied ourselves all year.

Going for long periods of time without eating causes your metabolism to all but shut down to conserve fat and energy. A slower metabolism burns less calories. When you eat three large meals per day, you will tend to eat more at each meal and with a slower metabolism, it will be more difficult to burn off those calories.

When it comes to losing weight, there really is no better way to effectively beat back the bulge than with jogging or running. Nearly 60 percent of all people that start running do so to take off the pounds, but running can also provide even more health benefits than just weight loss.

Have you ever stepped onto the scales and just hated the number that appeared as your weight? Many of us have felt that disappointment. However, for some women, they are so ashamed of their weight that they experience self-loathing or depression.

What does it mean to empower? It is the act of giving power. Therefore, when you empower the beauty in you, you give power to that beauty or in other words allow the beauty to come forth, to authorize its presence, if you will.

Do you have a strategic plan in place to get your body in the best shape ever? As in all business endeavors, you need a strategic plan that will resonate throughout your mind body and spirit for effective implementation.

As she thinks…so she is. Are you a winner or a loser? If you think you are defeated, then you are. If you think you are successful, then you are. Now, that’s not saying that you are successful in everything that you do, but you are successful at something, probably lots of things. The point […]

If fairly fresh leftovers are beginning to taste or smell funny, it could be your refrigerator that is causing this unappetizing effect. The household refrigerator is a real workhorse, constantly running but many times getting no place. When the refrigerator is holding too many old foods, or has been neglected when it comes to cleanliness, it may be time to clear out everything and give the cold box a complete cleaning.

Most women don’t truly understand the dangers of…

Let your healthy eating become your lifestyle. Fitness4Her is a permanent plan that you can live by without counting calories and depriving yourself. You will learn to eat when you are hungry. Make healthy choices every 3 hours and use portion control. This will become your way of life. Don’t think of yourself having a weight problem or an eating problem. Think of the world of food as a field that you can master. It’s not as difficult as you think. You can do this. First, make up your mind that…

Do you set healthy boundaries FOR YOURSELF?

Do you realize you have every right to do so. You teach people how to treat you by doing so. It might be time to draw that healthy line in the sand. It’s a sign of self respect and it all starts with you.

You may have heard that protein is needed for a healthy body and should be included in our daily diet. There have been many fad diets that emphasize a high protein diet to lose weight. However, Fitness4Her advocates a balanced diet of foods rich in vitamins and minerals.

This calls for the fancy plates and real napkins. Definitely five star quality. It even sounds exquisite. A lovely dinner for lovers. Don’t overcook the salmon and you won’t be disappointed.

Women are so beautiful and most don’t even realize it. We spend so much time dissatisfied with our own bodies that we neglect to appreciate how gorgeous we truly are. There has always been a fascination with the female body and our femininity has been a source of great pleasure.