Some tips and tricks to become smart

FROM THE WOMEN'S FITNESS

Karen’s Secret to Help You Maintain Your Motivation

JULY 20

Once you have mustered the motivation to begin a fitness program, you will want to look for ways to make this healthy change a permanent part of your lifestyle. Making fitness a healthy habit can be as simple as writing down your achievements.

The Secret to Writing Your Fitness Goals

JULY 18

Maintaining a diet and fitness journal has been proven to be the number one motivator for helping you succeed with your goals. Writing down everything you eat and drink and all of your activities each day will help you track your progress as you move toward your fitness goals. So, what are your fitness goals and why are you participating in a fitness program?

Building A Better Body Starting Today

JULY 13

The desire to build a better body may be all you need to inspire you to begin a diet and exercise program. Women’s fitness plans like Fitness4Her offer inspiration with interesting stories, helpful tips and diets to help you get started. But the inspiration to help you get started usually comes from your own heart, mind or soul.

Flatten Your Tummy and Tone Your Tush

JULY 11

A flat tummy is very sexy and often admired by many but as women age, it often takes some work to achieve that look. It takes a healthy low-fat diet and an active exercise program to produce the results of a firm flat tummy and a toned tushie.

Understanding The Power Of Your Thoughts

JULY 6

If you really want to make goal setting and achievement work for you, consider daily affirmations to set your mind in action. If you have ever used visualization techniques then you already know how much power your mind can have over your actions. Affirmations work the same way, they are powerful words that give precise instructions to your mind.

 Oftentimes women will ask me the question…

“What is the best diet plan or exercise program for women to use in order to lose weight?” I hesitate when presented with this challenge because no two people are alike. What works for one woman may or may not work for everyone. The truth is, a temporary diet plan may work temporarily. Just like crash diets, a method of eating that requires you to cut back on calories for a short time will produce results the same way… for a short time.

The same is true when it comes to exercise. Going for a two-mile hike one day and not exercising again for the following three weeks, does not constitute an active exercise program. In order for exercise programs to work for your body, you must be an active participant. Like a healthy diet—exercise must become part of your life.

Ladies, once you begin thinking of it this way, you will assure your success because your diet, and exercise program will become a natural part of who you are rather than just something that you are doing.

A healthy nutritious diet and an active exercise program have been proven to help women reach their desired weight. But the best results are achieved by those women who consistently stick to their diet and exercise and who maintain a journal to record their results.

I’m asked quite frequently about the ideal diet and exercise program for women. I pause at the question and take a moment to consider the person asking. That’s because many women are looking for a diet and exercise plan that can help them lose weight quickly. In other words they are searching for a quick fix that can help them take off some unwanted pounds in a hurry.

These are the same women who train for a marathon and then as soon as they reach their intended goal, give up and give in to their old way of life. Many times, they do this at the detriment of injuries from pushing a body that was not properly conditioned for competition.

Remember when it comes to your health and fitness, the way you eat and your level of activity become part of your lifestyle rather than just a diet that you subscribe to, or a rigorous two mile jog that you force your body to perform. Once you begin thinking of fitness as a way of life, you will assure your success because fitness will become a major part of who you are rather than just something that you are doing.

You will begin to look at food differently. It will no longer be the enemy or a secret liaison whose pleasure is prohibited by light of day. Food will become the answer to losing weight and improving your health. Healthy food that is nutritious and delicious.

Just as you didn’t adapt bad habits over night, it may take a little time to get used to eating healthier. The important thing is to acknowledge where you need to make changes and gradually work toward those goals. Try not to exchange one unhealthy habit for another. Don’t cut back on fat only to increase your sugar intake, don’t give up your favorite soda and eat a candy bar in its place. Instead choose foods that are naturally sweet, high in protein and low in saturated fat, sodium and cholesterol.

If you are ready to see real results in your new women’s fitness lifestyle, begin keeping a fitness journal. It’s a proven fact that women, who keep a journal of everything they eat and drink and all of their activity, have a far greater chance of losing weight and sticking to an exercise plan than those women who do not. The fitness journal keeps you accountable for your lifestyle. By writing everything down, it becomes easier to determine how much and what type of food you are eating and how much exercise you need to help you lose weight or gain weight. In other words, a journal puts you firmly in control and back in the driver’s seat so you can steer towards your fitness goals.

Begin each day with the affirmation that you are eating healthy foods. Repeat to yourself that you will only eat foods that provide substantial nutrition to your body. Proclaim your enthusiasm for exercise and its health benefits. Believe in what you say, treasure your body and be thankful for your health. The sad thing is that we seldom appreciate our health until it is gone. We don’t know what a wonderful thing we have until it is something we can no longer attain.

Start making changes today; don’t put it off any longer. Imagine never having to worry about losing weight again. It is possible, when you change the way you look at living. A healthy lifestyle that includes a nutritious diet and an active exercise program makes it easy to maintain your weight and fitness. Once you start living it, benefits like a healthy, strong and beautiful body make it a lifestyle you will cherish.

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Fun Fat Burning Exercise for Women

As quietly as its kept, you wouldn’t know that men and women obsess equally about their body woes. Guys tend take the less emotional route, opting instead for day-long journeys to the local gym, while women just kind of shy away from the entire process, content with self-doubt rather than donning a pair of sweat pants where the entire world can see her wobbly bits!

While retail therapy has been known as a great way to burn fat, we suggest a bit more umm….activity than this.

Well, we at TFLA realize that the fairer sex needs just as much information on losing weight and burning fat as the guys and we’ve compiled some of the best fat burning exercises for women. At the end of this article, you’ll have an arsenal of fat burning techniques to take you to your pre-baby, undergrad, or wedding dress weight!

Fat burning exercises alone will not help you lose weight. The reason many women don’t lose weight when they exercise is because they don’t alter their diets. Without a significant change in how you eat, the only thing these exercises will help you do is maintain your current weight, and improve your overall health!

Before we begin, let’s take stock of a few fat burning essentials. You’ll need proper exercise attire, including athletic shoes that provide support. Grab a bottle of water and a towel and you’re ready to go.

JOGGING/WALKING/RUNNING

I know, it sounds absolutely awful but jogging is an easy and cheap fat burning exercise. Everything you need is already at your fingertips; shoes, water, towel, and places to jog! The great thing about jogging is that is better on the knees than running, and it’s a great cardiovascular exercise that gets your heart pumping and gives your metabolism a swift kick in the pants!

Avoid injury by stretching for at least 10 minutes before you begin. This will also give you time to focus on breathing, which is essential to a proper workout. Stretch your hamstrings, arms, calves, and quadriceps. In addition to avoiding injury, this will give your muscles a warm up to the main event….a way to prepare them for the rigorous workout ahead.

Start slowly if you need to, walking for a week to gear up for jogging or running. If you feel comfortable starting out with a jog, start with about 30 minutes. Don’t try to be Superwoman and run 2 miles your first time out. As awesome as that sounds (and probably would be) it’ll just wipe you out so that you only get one day of exercise this week! Fat burning, like just about everything related to losing weight, requires consistency to be effective.

Like with most things, men and women find different ways to obsess over their weight & fat content. At least this isn’t how you respond to the need to drop a few pounds…phew!

DANCING

That’s right ladies, exercising and burning fat can be effective and fun. When was the last time you saw a dancer with too much fat? Exactly! In addition, dancing is a fun fat burning exercise you can do with your friends! Invite the girls for a night of salsa dancing and see how fun fat burning can be!

Whether you choose strip-aerobics, belly dancing, swing, hip hop, or disco, dancing is a fun and effective way to burn that extra fat. Sign up for a dance class if you dread doing an hour on the treadmill in front of what I’m pretty sure is a funhouse mirror!

Imagine how awesomely show-offable your abs would be after learning this!

Not quite ready to show your moves in public? Crank up your favorite playlist and do your best impression of Britney, Paula, or Madonna in your living room!

TENNIS

You don’t have to be a tennis pro to enjoy the fat burning benefits of tennis. Grab a spouse or grab a friend, get your racket and get thee to the nearest tennis court! Just keep the ball in play and the cardio will help you burn calories while swinging the racket will help tone those abs. That’s what I like to call a win-win!

You can take breaks for water as you need them, and you’ll have another reason to go shopping when your current tennis skirt gets too big!

JUMP ROPE

I remember when I was a kid (not that long ago) girls would jump rope for hours on end. Alone, together, in groups, they were always jumping rope. Turns out those girls were having fun and burning fat. The best thing about jumping rope to lose fat is that you can do it at home. Clear some space in the living room or take to the backyard for your daily workout.

If you don’t have a jump rope, “borrow” one from your kids! Just kidding, spend a few bucks on a weighted jump rope for a more efficient fat burning workout. Fifteen minutes of jumping rope can burn more than 200 calories, so imagine the possibilities if you jumped rope 30 minutes a day, 3 days a week? Admit it, you’re smiling already!

Exercising, while definitely an obligation, doesn’t have to be a chore. If you’re having fun with your physical activity, you’re more likely to keep it up. The best thing about these fun fat burning exercises for women, is that you can grab a partner and chat (but not too much) while you burn.

Stay consistent with your frequency, that’s the key to successful weight loss and fat burning, but feel free to try different things. Go jogging one week, and dancing the next and see what you like best.

Just remember that weight loss requires consistent exercise, a can-do attitude, and eating for weight loss!

For more information on weight loss and fat burning exercises, check out our review of the Fat Burning Furnace.

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Top 10 exercise for Butts

Are you happy with your butt? Most of us aren't. We think they're too small, too big, too saggy, too flabby...this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside, depending on your body type and genetics. Find out the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.

1.Squats:Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.

How to:

Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.

Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.

Press into the heels to stand up.

Repeat for 2-3 sets of 8-16 reps

2.Lunges:Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:

Static Lunges

Side to Side Lunges

Sliding Lunges

Low Lunges

One-Legged Lunge

Wheel lunges (front, side, reverse)

 Step by Step:  Lunges

You can also elevate the back foot on a step or platform to really challenge      both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.If you have problems with lunges, try an alternative to lunges.

3.Step Ups:Step ups are another great exercise for the glutes.  For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner.  You eventually want a height were your knee is at about a 90-degree angle.

The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.

4.Hips Extensions:While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specifically targets the largest muscle in the body...the gluteus maximus.

For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.

5.One-Legged Dead lifts:Paige Waehner

Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced.  Form is critical and you should skip this exercise if you have any back problems.

To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg              to raise back up. Do 2-3 sets of 8-12 reps.

More Variations:

                                                                       One-Legged Deadlift with Balance

                                                                       One-Legged Deadlift on the Ball

6. Hiking:Now the exercises listed above aren't the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.

Hiking is one of those activities and it also burns tons of calories because you're typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour. If you live in a flat area, try raising the incline on your treadmill to mimic hiking up a hill.

7. Biking:Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minutes.

8. Running:Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog.

9. Kickboxing:Kickboxing is an excellent workout for the entire body, including the hips glutes and thighs.  Controlled front kicks, roundhouses, side kicks and back kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.

10.Walking: is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn more calories, which can help if you're trying to lose body fat.  A 140-lb person burns about 300 calories an hour during a brisk walk.

"These tips will make you Taylor swift :)"

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