Womens Fitness Blog

Oh, my Grandma could make the best Italian dishes. This is one of her recipes that I remember her cooking frequently. I used to like to watch my Grandmother in the kitchen, and as I got older, she let taught me how to prepare basic items and even let me assist her on some of the more difficult dishes.

One of the key factors in using the five meal a day program instead of the traditional three meals per day, is portion control. If you switch to eating five meals a day, then obviously you realize that you cannot eat the same amount of food at each meal. Therefore portion control is the key to weight control.

This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

Mental health as well as physical health is important to a long and happy life. But while there is usually visual evidence of physical ailments, mental illness is not as obvious to the casual observer and oftentimes masks itself even to those closest to the individual who harbors the condition.

When I’m feeling mighty hungry, I belly on up to the bar and enjoy me a Tall One. A tall turkey sandwich, that is. It’s a healthy version that tastes as good as it looks. It will give you that Cowgirl attitude to stay slim, long and lean.

Turkey is a good choice of meat for any meal. Not just for Thanksgiving, turkey can be enjoyed year ‘round. Not only as a main dish, but it can be added to chili, soup or stew as well. I love turkey sandwiches and turkey salad for an alternative to my regular favorite, chicken.

Almost every woman I know has cellulite on her body. You know, those fat deposits that appear on the thighs, hips and butt? Although it can be hard to look at when it shows up on your body, you don’t have to worry—it’s not anything serious.

This dish always makes me think of summer, but with the ready availability of squash, this dish can be enjoyed all year around. The pretty yellow squash and bright green zucchini make it the perfect accompaniment for a Mother’s Day or Easter Dinner.

Your metabolism dictates how your body uses the calories that you consume. It determines the rate that you burn calories and in the end whether you gain or lose weight quickly and easily. So what factors affect how your metabolism works or are we stuck with the metabolism that we’ve been dealt?

This extremely healthy soup is my kids favorite. It tastes like pizza, so they usually want seconds. It’s even better on the second day, that’s when I usually sneak a bowl for lunch or snack. My kids always ask for cheese please, so be kid friendly and think of all the veggies they are getting.

Taking the time to log those workouts in a fitness journal or diary? If not, you may be missing out on an indispensable tool that can keep you on track for ultimate goal achievement.

At the very least, a fitness journal is a systematic organization of the work you’re putting in on yourself. It’s a written record of reps and sets that you do. It keeps track of how much weight you are adding. It can even be a log of your miles, route and time. It can also be a record of the duration and type of any workout, along with the days and frequency of each routine.

Who says you can’t enjoy fine dining at home? Light some candles, and get out your good china, this meal deserves an elegant presentation. A great dish to serve when you want to impress your guests or divide the recipe in half for an intimate dinner for two.

Welcome to my 30 Minutes to a New You Lower Body Workout. Designed with the female body in mind. These exercises will firm and sculpt your legs, hips and thighs for a tight and sexy lower body.

A new take on the chicken sandwich. We love chicken at my house, so I’m always open to new ideas. I tried this at a ladies luncheon and then came home and made my own variety. This recipe
serves 4.

Affirmations are great when you are starting a diet or fitness program. But what about the athlete who wants to take their fitness to the next level? Does it help to repeat affirmations when you are trying to increase the intensity or level of fitness?

Jeannie had been overweight for most of her life. Even as a teenager, she struggled with her weight. Her girlfriends were tiny compared to her extra large size. She hated going shopping with them, because she could not wear the same styles as the rest of the girls.

A healthy way to enjoy pizza. My kids love it when I make this recipe. It takes less than 30 minutes, and the boys are always willing to help. Of course, the turkey seems to disappear before it makes it to the pizza, but I always keep some back up in the fridge.

Most of us, at one time or another, have had a headache. An ache or pain, which might be sharp or dull, concentrated in the forehead and occasionally the back of the head. But a migraine headache is much more severe. Described as a severe throbbing, usually located on one side of the head. Any light or sound makes it worse, and the terrible aching may be accompanied by nausea. The excruciating pain is almost unbearable and the slightest movement only intensifies the pain. Some people even have visual symptoms such as flashing lights or an aura, as well. If you suffer from migraine headaches, you are not alone. Twenty-eight million Americans suffer from the debilitating pain of these headaches. Unfortunately, there is no cure for migraines.

A healthy diet for women’s fitness consists of all sorts of fruits and vegetables, including herbs and spices. These natural wonders not only add flavor to your food, they provide many health benefits as well. Basil, a fragrant herb that’s found in many Italian dishes, can inhibit the growth of bacteria in the body.

Well, he wasn’t my cousin, but my girlfriend had a crazy cousin who was an excellent chef. He had so many tales it was hard to know what was truth and what was fiction. He claimed that he once cooked for a Prince, but we could never confirm this story. He gave her this recipe, which she loaned to me. I decided to add it to the recipe file because it tastes so good.

If you are looking for an easy way to exercise and lose weight, consider walking the weight off. Just 30 minutes of exercise each day along with a sensible diet may help you lose up to two pounds a week. Sound simple enough? Why not give it a try.

Who says chicken salad has to be fattening? Chicken salad can be healthy, if you know how to prepare it without the added fat of mayonnaise. Simply follow the directions below for a tasty sweet and sour chicken that is sure to please.

You’ve been dieting and exercising for weeks but you’ve barely lost any weight, or worse, you lost weight in the beginning but now all of a sudden the only thing you seem to be losing is time! If this has ever happened to you, then you know how frustrating it is. It can even cause a woman to lose her motivation for fitness.

Have you come to the point that you are ready to get in shape by exercising and eating healthy? Do you desire a healthier lifestyle but feel trapped by bad habits and old behaviors? It’s time to break free of that unhealthy lifestyle and embrace a more active lifestyle and there is no better time than now to get started.

Love to have a shake but hate feeling guilty? Try this healthy alternative and enjoy it until your straw sucks up the last drop. This recipe makes 4 servings. Remember portion control is key to watching your weight, even with healthy food.

I want to share an inspiring story of a girl that I have known for years. By focusing on women’s fitness, my friend, who I’ll call Felicia in order to protect her identity, lost over 50 pounds and never gained it back.

Add this wonderful condiment to any of the foods listed below. It’s a fitness friendly additive that is healthy and tastes good, too.

Along with a sensible diet and an exercise program designed for women, I have a secret tool that has helped me with all my fitness goals. This simple tool is something that all of us possess, doesn’t cost any money and you can add it to your fitness program in just 5 minutes a day.

Roy is a body builder who I met years ago. He’s moved away, but he left behind some pretty good recipes. He believed in getting his fair share of protein and he had the body to prove it. A nice guy, he didn’t mind helping other people, interested in taking fitness to the next level. This hearty sandwich recipe will serve 4.

One in four Americans comes down with some kind of illness that is related to contaminated food each year. Are you doing everything you can to keep your family safe from toxic food? Learn the rules of safe food preparation, cooking, clean up and storage.

This meal makes a great side with any lunch, healthy snack or as a complement to your main meal. Add with pita bread and hummus for a complete meal even picky eaters can enjoy. This recipe serves 4 to 6.

Simple strains are the most common cause of back pain, especially lower back pain. Muscle strain is often caused by overuse of a muscle or overloading a muscle. When a muscle is stressed beyond its limits, injury occurs.

A great treat anytime of the day. I enjoy it for snack or lunch, you can pair it with a half sandwich of your choice if you desire meat with your meal.

If you want to fight infection and help to prevent or prolong the onset of disease in your body, make sure you get plenty of oregano. Often thought of as just an herb to season tomato sauces or other Italian dishes, fresh oregano is a wonderful source of fiber when eaten in larger quantities. The fragrant smell attracts the olfactory glands and causes that mouth-watering sensation of a hungry appetite.

It used to be, if you wanted fab abs, the formula was simple. Do a hundred sit ups and leg lifts. Only problem was that theory resulted in an aching back for some flat ab seekers.

Recent studies have found exercises that build the core muscles help to alleviate back pain and will even help to strengthen you back muscles. They tone the muscles without damaging the spinal disks which as ever so fragile. Plus, core exercises give you a lean, long, appearance like that of a dancer’s body.

If you are looking for a way to stay motivated to exercise, some new workout clothes might just put the groove back in your move. A new sports bra, new shorts, a pretty new top or some great new shoes, are all smart purchases that you can reward yourself with. These are smart buys because you need extra clothes, especially when you work out six days a week and by the way, it is always smart to have at least two pair of tennis shoes, if you run you may want a pair of shoes that are specifically for running.

Love to have a shake but hate feeling guilty? Try this healthy alternative and enjoy it until your straw sucks up the last drop. This recipe makes 4 servings. Remember portion control is key to watching your weight, even with healthy food.

Contrary to what some may believe, becoming healthy is not a one-person job. There are many ways of reaching out to others for help, such as hiring a fitness coach or joining a group of people to help keep you on track. There’s no denying that having a supporter or someone to whom you’re accountable can be truly helpful in keeping you on the road to success. There’s no reason, then, that you can’t apply this same principal to your fitness journal.

This recipe is a shortcut of the original that Aunt Tillie used to make. She amended her recipe several years ago, when she found the refrigerated tortellini in the grocery store tasted so good. She used to make her own when she first started cooking and because she never threw anything away, she would use the leftovers to make salads and other meals. However, with the prepackaged varieties available today, you don’t have to wait for leftovers to enjoy this tasty treat.

Ever notice when you find a new love interest how your appetite seems to disappear? The feelings of nervousness and excitement curb our eating habits and many times leads to a little bit of weight loss. However, when we finally capture our new lover, that old appetite comes back to stay.

What if I told you there were proven ways to burn body fat that don’t require heavy equipment or a gym membership? You can easily boost the power of basic moves to see significant results.

This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Small potatoes, cut into small chunks and cooked go nicely with this dish, too.

Daily affirmations are much more than words. With the power to bring about success in your life, these positive declarations train your brain to react. Since your mind is the catalyst for bringing about change in your life, these active phrases can train your brain to seek out success.

A friend of mine, Janelle makes a great pork loin that will melt in your mouth. She gave me her recipe and it turns out succulent every time I cook it. If I have a large gathering, I prepare two loins and there is never any left over.

Lately it seems, I’ve been hearing a lot about the glycemic index of certain foods and how it is a measurement that we need to be concerned with. While I pay close attention to any added sugars in my diet, I do love to eat fruit.

I figured I needed to research this area and determine what the glycemic index is all about. There is evidence that as a society we are eating way too much sugar. No wonder there is all this talk about measuring the sugar content of the foods we eat. Many foods have hidden sugars, so reading food labels is an absolute must. However learning how the glycemic index is determined was something I wanted to know.

You can enjoy dessert and still control your weight. It’s important to reward yourself from time to time with a sweet treat. This low fat/low sugar recipe is sure to please everyone who is fortunate enough to get a taste of this delightful dish.

You don’t have to wait until National Breast Cancer Awareness Month in order to think about caring for your breasts. Breast cancer is a disease that has affected many people either directly or to someone close. Getting regular checkups by your physician and performing regular breast checks will catch any problems before they become any bigger. Seriously ladies, early detection of breast cancer followed by prompt treatment saves lives.

This salad has both warm and cool components. If your chicken is still warm, it will wilt the spinach which is very tasty, or chill all the ingredients for a refreshing taste. No need to use dressing, the juicy fruit makes it quite moist and delectable.

Do you ever feel like you go to the gym day after day, exercise like crazy, eat very little, but you are still not losing the weight that you did when you first started working out? It’s at this stage that many ladies lose their motivation.

Women today have all the advantages that our ancestors only dreamed about. From having the right to vote, to being able to own land and manage our own earnings, modern women have come a long way.

If you feel like you just don’t want to exercise maybe you need a boost in your motivation. It helps to try new things when you need to trick your mind to comply. If you’ve never tried imagery to help you get motivated, I’ve outlined the steps to help you get started.

Sweet and delicate, halibut is a flavorful fish that makes this meal heavenly. A white fish, with few bones, halibut steaks are a favorite of mine. Pay careful attention when cooking and don’t overcook.

Pregnancy is a very special time. It is a time of excitement, anticipation and joy. It is also a time during which your body experiences dramatic changes. These changes can be overwhelming and some women feel they have lost control of their body. During this time, it is important to remember that this is a normal, natural part of pregnancy. Additionally, your health has never been more important. A useful tool during pregnancy to help maintain a healthy lifestyle is a fitness journal.

It’s not easy to stick to a diet, not in a world of advertisements for food that is not the best for our health. Couple that, with the easiness of fast food, both at drive-through restaurants and convenience stores, it’s no wonder that it’s hard to stay on a diet.

Just like Mama used to make when I was down with the sniffles. This family favorite has the power to cure just about any ailment or at least make you feel better. Depending on the number of people you are feeding, you can add 1/2 cup chicken for each additional person, this recipe serves 4.

Great for a snack or lunch, this chicken sandwich is similar to one I had on vacation a few years ago. I can’t remember the restaurant, but I loved the taste of spinach and basil with the chicken. Since then, I’ve been serving to my family and friends and everyone seems to enjoy it.

New diets, old diets or diets in between, anyone courageous enough to commit to a diet program is entitled to a little help now and then. That’s why positive affirmations are so beneficial when you are trying to reach your goal. And you know how I feel about that…the goal to improve your body is as important as any goal on this planet.

Vitamin C is very important to our health, but our bodies cannot store this vital nutrient. That’s why it’s important to eat foods rich in Vitamin C every day. There are many misunderstood myths that abound about this magical fruit.

A great snack or dessert. This healthy take on a banana split won’t leave you feeling guilty when you reach the end of the dish. Quite satisfying and delightful, this tempting treat is okay to eat.

A superb entree that I dedicate to my niece, this is her favorite. She’s into women’s fitness and loves working out at the gym but she is truly a meat and potatoes girl. This recipe makes 4 servings.

A back sprain is a ligament injury. The severity of the injury can range from mild to severe.

Sudden movements like a fall or car accident can cause injury to the ligaments because the muscles don’t have time to react. When the muscles don’t have time to react and contract enough to keep the spine within its normal range of motion, it causes the back ligaments to stretch or tear.

Starting a diet isn’t always easy, but there are times when something in our lives propels us forward and we begin a diet program that is fast and effective. However, after a while, our motivation begins to wane causing our resolve to weaken, paving the way for us to fall temptation to some of our old ways of eating. I find when that occurs it always helps to hear some new diet tips. If not new, perhaps a different twist on an old one.

These are great when served with Steak Diane, so creamy…but low in fat! For a successful women’s fitness program, a diet low in fat will bring quicker results. Twice baked potatoes have a way of sounding fattening. But they won’t be if you prepare them with this recipe. Enjoy!

You’ve finally begun an exercise program and you’ve been working really hard at it. You want to make sure you are getting the best results for all of your hard work but you aren’t really sure if it will pay off or not. What you need are some exercise tips. Sometimes, just reading tips that others use will increase your focus on your fitness goals. Try them and see—they just may work for you too.

This is my favorite! You know, the usual Caesar salad can be extremely high in calories and fat. But you can always find a healthy version of most all of your favorite foods. That’s what a healthy lifestyle and women’s fitness is all about. Enjoying a healthier life without having to sacrifice all the foods you love.

Face it, we are all busy. Those of us trying to juggle a family and our countless other responsibilities may feel pulled in many directions. With such time constraints it is often easy to put ourselves and our individual needs last.

Unfortunately this attitude can take a toll on not only our fitness but also our health. Do you feel like you don’t have time to work out? No time to prepare a healthy meal? You are not alone. With some planning and by incorporating a family fitness journal into your life you can make your health and the health of your family a priority.

A great alternative to regular white potato French fries, these sweet treats are so good they are addictive. The chili powder, garlic powder and parmesan cheese toppings add sophisticated flavor to these tasty taters.

Need a little inspiration to begin a fitness program? You know what they say about inspiration, it’s 99% perspiration! And that’s never truer than when you are talking about exercising. Seeing the results that exercise provides is usually all the inspiration that’s required to get motivated. Results like a stronger physique and beautiful six-pack abs.

You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

There is something very sexy about a woman who cares for her body. It’s true for men, too. Perhaps, it’s because pampered, physically fit bodies represent health and beauty and that’s very sexy, indeed.

I always recommend stretching and warming the muscles before exertion in order to avoid injuries. However, sometimes during exercise, sports or even everyday tasks, muscles can become overstressed and injuries may occur. The discomfort from the injury can get in the way of a successful fitness program. That’s when it helps to have some hot and cold therapy to relieve the pain.

When you feel your motivation start to suffer from a slump, you might try positive affirmations to get you back on track. Many people find that affirmations are the fuel to get them going each and every day. I believe in these and begin each day by saying my own. Positive self-talk is vital to a healthy mind and body. To get you started, I’ve gathered 35 affirmations geared for fitness. Stand in front of a mirror and repeat any number of these affirmations to your self to give you the charge you need to get going.

This recipe is a Ficarelli family favorite. You know no matter what diet you or your family members are loyal to, old family recipes need to be revisited. There are many options you can take to your recipes to make them lower in fat and calories. But keeping everyone in the family happy with meal choices is important too.

As women, our bodies need vitamins and minerals that are different than a man’s. Ideally, we would get these essential vitamins through the food that we consume on a daily basis. However, in this fast-paced world and the modern woman’s schedule, we’re lucky if we eat at all, never mind making sure our body is getting what it needs to function.

This reminds me of Sunday dinners at Grandma’s house. No matter what we were having, seemed like there was always a roasted chicken on the table. Not only is it a nourishing main dish, it’s great for making sandwiches the next day and when it’s down to the bone, toss in a pot, add some veggies and rice and enjoy the comfort of homemade chicken soup.

It’s what allows you to appreciate a golden sunset sitting poolside on a warm summer’s day. It captures your children as they take their first hesitant steps on their own. And it let’s you see the world around you in all its perfect splendor.

Great accompaniment to the Roasted Chicken main dish. Roasted veggies are a great alternative to fried foods but still have that same great taste.

Do you ever feel like no matter where you go, no matter what you see, there seem to be constant messages about dieting and losing weight? You may even feel like you are suffering from so much information that your brain just doesn’t want to even think about dieting, the effects of dieting or how to diet wisely.

I serve my family fish a couple of times a week, so I’m always searching for healthy and delicious ways to serve it. This variation calls for soy sauce and orange juice which gives the dish a remarkable oriental flavor. Makes 4 servings.

World-class cyclist “Jonny G” created the aerobic activity referred to as Spinning. Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.

Let us not be weary in doing good, for at the proper time we will reap a harvest if we do not give up.
GALATIONS 6:9

When we first begin a diet and exercise program we are on fire with enthusiasm and fully believe we will be successful this time.

This is a great soup to come home to, especially after a long day at work or play. It’s a protein power punch that will help to energize you and give you the pick-up you need.

Sometimes getting fit can seem like an impossible task to achieve. There are so many different obstacles to overcome, so many life changes to be made. Then you’re faced with the big question: where to begin? The most important step in your journey may be starting a fitness journal. In it, you can log your progress and, more importantly, make goals.

Quick, easy and inexpensive to make, these black beans make a wholesome meal when served over rice. So high in protein, adding meat is purely optional.

I was walking on the beach the other day when I spotted an interesting shell. As I bent down to pick it up, a wave pushed in and covered the area with water. My first thought was one of dismay. I knew the wave had washed my shell away and chances of finding it were very slim.

I just love the word salsa, it slides off the tongue so well. I also love to eat salsa, especially this recipe with two of my favorite fruits.

Affirmations can be used on nearly every part of your life. Positive words of encouragement combined with feelings of gratitude and empowerment help us to break free of old ways of thinking and bad habits and change our patterns of behavior. This is especially true when it comes to losing weight.

Grilled swordfish is a real treat at our house. This variation with a spicy chili-lime sauce gives it a southwestern flair that will delight your family and guests. I like to serve it on colorful dishes, for that South of the Border ambience.

It’s one thing to want to lose weight, and it’s another to actually put a plan into motion to lose weight. Dieting can be all well and good, but just one bad trip to your local grocery store can undue your eating habits for the next week or so!

You can use store bought sweet and sour sauce or make your own, low calorie version. I’ve included my own favorite sweet and sour sauce recipe here, also. Spoon over rice and serve 6 to 8 hungry guests.

When the majority of us think about weight problems in the United States, we immediately think about the huge problem with obesity this country faces. Sure, most of us have waged war with the belt before. And who hasn’t had to try to squeeze themselves into their favorite pair of jeans every now and then?

A great side dish with a little something added to sweeten the prize. These broccoli bites are served chilled, to bring out the full flavor.

Okay, life imitates art is the correct quote by Oscar Wilde but I thought I’d have a little fun with a great vegetable that’s highly versatile. I’m talking about the artsy looking artichoke.

How does your butt look? It’s hard to see it since it’s located on the backside of our bodies but it’s one of the parts of our body that we look at the most. I mean there’s nothing like a great looking butt in a pair of jeans. The way that denim cups the cheeks of a well-toned and formed rear is a sexy image indeed.

Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. This delightful dish with an Oriental flair is one of my favorites. Makes 4 servings.

Every now and then everyone falls to temptation from some sort of devilish pleasure. If you are watching your weight or even if you aren’t try this glorious dessert. Bite after bite, it’s simply heavenly.

Have you set goals for yourself? While we all have dreams of what we want, both in the present and the future, by setting goals, we put that dream into action. This excites our brain as it begins to fire off neurons, figuring out how to complete the task of making lifestyle changes. This is a key factor in motivation. You must keep the brain stimulated to success.

If lip smackin’ and such sounds as MMMM good, and yum yum, drive you crazy, you better not serve this scrumptious oven fried chicken. It is so crispy, yet so moist inside, you’ll declare it’s got to be fried! Be prepared, everyone will want seconds, so serve it up with some mashed potatoes and healthy veggies to keep the meal balanced.

So you’ve decided to go on a diet. Perhaps you hope to lose a few pounds or maybe you need to lose a substantial amount of weight. But regardless of your size and shape, there is a reason that you have decided to go on a diet.