Mom's Fitness Tips for Women

Beautiful body is what women long for. No matter whether it is Hollywood or anywhere else, this has always remained a trend. But there are many right ways of exercising programs for women who are looking for effective losing of fat.
Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits. This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.
Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety. Planning out routines for your fitness program is factually the trickiest of all among anything else. However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.
1. Always know that muscle can never be strength trained within a day. A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and overtraining can take place if exercising is done on consecutive days.
2. Instant weight loss in never possible. For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease. Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.
3. Toning the body cannot be done at an instance. A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target. You can also consider using machines than simply using weights freely.
4. Strength training programs need to be regular and consistent for ensuring successful results. Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training. Replacing good habits with bad ones is mandatory.
5. Every 4-6 weeks changes are required in strength training. This would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential. Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.
6. Specific objectives are a must so that the strength training programs are created accordingly. It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective. There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles. Keep the right goals to structure the best fitness strength training program.
7. Any regular routine must work out all the major muscles at least one to 3 times in a week. This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.
A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner. It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Women In The USMC

I spent 6 years in the United States Marine Corps and have to say it was one of the most rewarding experiences I have ever had.  When I first told my parents about my decision they had mixed feelings, my father seemed happy but my mother had reservations.

I should say, perhaps some of that came from my mother being ex-Navy (Jarheads and Squids traditionally have friendly rivalry). I also think my mother thought the Marine Corps was too tough for a female to deal with. 

The thing about my decision was really that I wanted to do something that not many tried to do, something that was more difficult…..something that would challenge me.  When people found out that I was heading to boot-camp, I think many had an idea that I would fail and be home soon. I wish I had been told about what to expect, a guide or book telling me about all the things I was soon to discover.

People would say things like, “You won’t get through training,” or “Maybe you should look at the Air Force,” or “What about college?”  All in subtle ways to tell me they thought maybe I just couldn’t make it as a Marine.

Well this is the truth; I was worried about my fitness.  I was worried that I couldn’t run, or couldn’t handle the physical fitness.  I was worried that I was simply not strong enough….I was worried that, even I had spent weeks preparing, I was still not in good shape. I went online to look for information before going, but it seemed limited about details of the boot camp, training and more.

These are the facts.  You are never fit enough to think you can go to USMC boot-camp and get through training solely on what you have done to that point.  So then you think what must you do to get fit enough?

The biggest problem for women is that traditionally we have been told not to extend ourselves to the extreme physical workouts.  Not to lift weights.  Not to take martial arts. Not go overboard in the gym…..in other words, not to train like men!

The problem with that is when you go to boot camp; there is no escape from the physical training.  If you think you will be let off the hook simply because you are female….DON’T GO IN THE MARINES!!!!

This is no bullshit…..you will Suffer!  You will want to CRY!  You will want to hide away and try to slip off to medical.  And do you know what will happen if you give the Drill Instructor a passing thought that you might be weak?  That you might be unable to make the grade?  They will break you.  Break your spirit.  You cannot let them!

I am not saying the DI’s are monsters…..it is their job to get rid of those who come and are not the best candidates for the Marines.  They are there to weed out the people who cannot qualify.  Not everyone who goes to boot-camp will succeed.  Some women fall out because they cannot adjust to the living situation, cannot adjust to being told what to do and when; cannot take direction; cannot advance through training.  Some get sent back to do more training with another platoon; some are released from the military.  If you fail the final fitness test chances are you will be let go. 

Still it isn’t just the fitness test; there are many other aspects of USMC boot camp that you need to be aware of.  The inside tips and advice about what to expect in Marine Boot Camp, the USMC way of doing things, the words to know and how NOT to react to the pressure.  Wouldn’t it be nice if you could be prepared? To know about all the different experience you will face?  What you will really face in USMC Boot Camp?

Before I went to boot-camp I could run 3 miles under 30 minutes, could do 65 sit-ups in one minute, could do 20 chin-ups and could do the bar hang for 3 minutes….which wasn’t that good.   I thought it was good enough.  I got my butt kicked……I was exhausted after the first day of physical training.  I spent extra time, when we have a free moment, doing more chins and hangs, more sit-ups and trying to make myself stronger.  I remember wishing that I had spent some time lifting weights, or doing something more productive to get ready for boot-camp.  I remember wishing someone had told me how things really were and what to really expect, but they didn’t.

If you are thinking to join the USMC, trust me, don’t let people bullshit you and say it is easy…..it isn’t!   Get in shape, follow a plan, and eat properly.  

You will have very little sleep your first week or two, your body will be going through changes and adjusting to a new place and you will have many moments of total stress……add to that the fact that you will struggle with the physical side of things….and you will overload yourself with stress.  If you could eliminate one aspect of that adjusting to make your transition a little easier wouldn’t you do it? 

USMC fitness tests are the most difficult physical tests in all of the military, you can ask anyone that…..it is common knowledge.  It is common knowledge that the Marine Corps doesn’t take just anyone, you have to earn your place….you have to earn the right to be called a Marine…..you have to do your time and carry your load…..so if you are a woman, thinking to go into the Marine Corps…..if you don’t want succeed, don’t want the honor of being called a Marine….then keep doing what you are doing….it makes no difference…..the Marine Corps only wants the best.

If you are a woman, wanting to be a Marine…then do something better, get yourself off the sofa and train….push yourself….become what you want…..Semper Fidelis!

 Copyright @ McGibbon 2009                                      http://www.monkeyspeaks.com/USMC.html

Beautiful body is what women long for. No matter whether it is Hollywood or anywhere else, this has always remained a trend. But there are many right ways of exercising programs for women who are looking for effective losing of fat.
Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits. This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.
Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety. Planning out routines for your fitness program is factually the trickiest of all among anything else. However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.
1. Always know that muscle can never be strength trained within a day. A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and overtraining can take place if exercising is done on consecutive days.
2. Instant weight loss in never possible. For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease. Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.
3. Toning the body cannot be done at an instance. A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target. You can also consider using machines than simply using weights freely.
4. Strength training programs need to be regular and consistent for ensuring successful results. Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training. Replacing good habits with bad ones is mandatory.
5. Every 4-6 weeks changes are required in strength training. This would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential. Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.
6. Specific objectives are a must so that the strength training programs are created accordingly. It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective. There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles. Keep the right goals to structure the best fitness strength training program.
7. Any regular routine must work out all the major muscles at least one to 3 times in a week. This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.
A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner. It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.1. I Need To Lose WeightWhen speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.2. I Just Gained Two Pounds!Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.3. I’m Going On The ____ Diet.To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges. A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force. 4. I’ll Be On The Elliptical If You Need Me.The idea behind some people’s religious devotion to the elliptical machine lies in the belief that since cardiovascular exercise effectively burns body fat, any form of cardio will suffice.First of all, a nutrient-dense diet combined with both cardiovascular and resistance training is shown to trump diet and cardio alone, but that is not even my main gripe.Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one’s bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.5. I’m Going To Give Diet Pills A Try.Do you know what Yohimbe is and how its affects the body? Do you know why there was so much concern around Ephedra? Do you consume too much caffeine? If you are not intimately familiar with these substances, why would you put them in your body day after day?Before taking these pills, an individual should consult a physician to assure that he/she is in good health. Diet pills achieve fat reduction and weight loss by stimulating the body’s systems (thereby increasing metabolism), which can put extra strain on vital functions and organs such as the heart. Also, diet pills are just a tool; effort is still required to make every tool perform. Just because you pop a capsule a few times a day doesn’t mean that you can eat junk, skip workouts, and achieve that ideal physique.In short, diet pills should be employed after starting and maintaining a regimen as that last resort to break through a plateau. They can be very dangerous if used improperly or abused or use caution.6. I’ll Have The Salad, Please.Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture. The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.7. I Try To Skip Breakfast.Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day. While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work. 8. I Do Pushups To Get Rid Of My “Batwings.”Some swear by pushups to rid themselves of that unwanted flab around the triceps, others are devotees of crunches to expunge belly fat, while still others try lunging their way to less cellulite on the backside.Whatever the exercise and whatever the body part, this approach is called “spot reduction,” whereby an isolation exercise is performed to tone a specific area. It simply doesn’t exist.You cannot reduce body fat in one spot. While isolation exercises will undoubtedly strengthen the target muscles, the fat surrounding these muscles (and the fat everywhere else on the body) can only be reduced by consistently being in a hypocaloric state (burning more calories than consumed). This is why anyone with a six pack will tell you that crunches are not the key. So it does not matter if the goal is tighter arms, a small waistline, or a toned backside; decreasing consumption and increasing cardiovascular activity are the paths to success.9. I Don’t Lift Weights. Lifting Will Make Me Bulky.An overwhelming number of women avoid the weight rooms of local gyms and health clubs because they firmly believe that resistance training, whether it is free weights or machine-assisted weights, will result in an undesirably bulky physique.This misconception stems from the fact that nearly all men achieve noticeable gains in muscle mass after beginning a weight training regimen. Because it stems from personal observation and is partially true, it is quite difficult to combat. Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk. 10. It’s Reduced-Fat. I Can Eat As Much As I Want.There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind. If there is a loss of control or guilt when eating diet or low-fat items, it is probably better in the long-run to consume the higher-fat, higher-calorie counterparts in moderation.

The essence of body sculpting for women is in the definition of the word itself. In short, it means to mold, form and reshape the body that you currently have. Unfortunately, there are many myths and mis-perceptions that put a more complicated, and often times dangerous, meaning behind the simple concept of body sculpting.

Companies trying to push the latest exercise gadgets, spas selling body-wrap treatments, hardcore personal trainers preaching painful & time consuming ‘weights and machines’ type workout routines and even vitamin companies hawking body-sculpting pills are all trying to tap into the emotional pain zones of women (and some men) of all ages, body types and fitness levels to make more sales without delivering the desired end result as safely as possible with as little cost as possible.

When I speak of cost, I not only speak of financial loss but also the loss of one’s self confidence and trust in others who are supposed to be helping and not taking unfair advantage of people in desperate or uncertain circumstances.

Effective, safe and permanent body sculpting can in fact be achieved without a gym membership, without regular visits to a ‘body-wrapping’ spa, without fake or dangerous diet supplements and, most of all, without agonizing and time consuming workouts.

As a career fitness pro and trainer I’ve had the great opportunity to work with many women coming from different life situations, physical abilities, fitness levels, and most importantly, emotional starting points.

As each brought their own definition of body sculpting into the evaluation process it helped me realize that all women have their own personal definition of what it would mean for them to be in great shape. Some want to lose weight while getting firmer and stronger. Some want to maintain weight and tone up with shapelier, curvier muscles. Some want to build up certain body areas, such as the butt or thighs and add a little bit of healthy body weight in the process.

What most women do not understand is the method by which their goals can be achieved is simply quite realistic. Weights, machines and ‘bodybuilder’ type workouts are not for everyone. This type of fitness routine is not realistic for most people – let alone busy women with careers and/or families. Being young and single may allow for this consuming, almost obsessed, type of lifestyle. But as we develop careers and grow our families, spending 2 hours in the gym every day is not a realistic habit.

By utilizing a wide choice of bodyweight exercises with some simple fitness tools (mat, exercise ball, step), a woman can make consistent progress in her specific fitness and body-sculpting goals. Form, tempo, sequence and progression are all underutilized variables in the workout routines of women. By using these misunderstood variables and crafting a body sculpting program that can be done literally anywhere and anytime, (such as at home when the kids are asleep or before getting ready for work) most of the excuses and obstacles that would prevent long term fitness success are removed.

By replacing your past failures, mis-perceptions, excuses and obstacles with proper information, proven exercise principles and targeted fitness tactics you have cleared a path pointing directly at your body sculpting success.

Here are 10 tips for women to wait fit and intense:Staying fit and vigorous starts with a balanced diet. Know and examine the right load for your age. Consult your surgeon to learn what food you should dodge and chase your drinking discipline routines. If you are annoying to elude some influence, foods with high calories should be misplaced from your meals. Food with high roughage and low fat should be included a priority in your grocery catalog instead of red meat, sugars and fats.Drink bounty of water. Drinking at slightest eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to escalate water intake to keep the body hydrated.Take Vitamins and Supplements. Do not disregard your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to avoid having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune practice. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.Quit smoking. If you are smoking, pause. It is also a big “NO” for pregnant women, as this will imitate the fitness of the baby. Pregnant women who smoke may chuck the wounding contented of cigarettes to babies through the bloodstream. Recent studies have shown the women smokers are more level to diseases than men smokers. Women who smoke have a high stake of getting breast melanoma. Also border your alcohol intake.Incorporate exercises in your daily regular. Take an amble after work, use stairs instead of winch or play with your kids when you are at home. Home exercises are also useful especially when you do not have time to go to the gym and would like to drop some weight. Yoga and Pilates are only a few of the many effectual exercises you can do at home. Exercises help in limiting the stake of cardiovascular diseases.Avoid stress. Many women are level to too much stress. Stress has been known as instigate to many sicknesses. As much as promising take time to relax. Read a good book, hang out with contacts and engage into sports. Pamper manually by open to parlors or you can do some shopping. And do not overlook to get enough sleep to restage your energy.Use sunscreen to guard your skin from the dangerous rays of the sun. Wear hats when under the sun to defend your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.Make steady to stopover your dentist to keep that striking smirk. Always have it cleaned to inhibit cavities and bad breath.Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear check. Women who are forty and up should have their mammograms and the Breast nature-exam is encouraged once youth has been reached and should be a leaning as they matureSafe sex is clearly recommended. Use condoms to preclude sexually transmitted diseases.

In a quest for a healthier lifestyle, women know that fitness and exercise are important. Exercise can improve your health, increase your energy level, relieve stress, and help you to sleep better. A fit woman will remain stronger and more independent as she ages.

Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.

Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.

The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.

Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.

In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track.

Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.

Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.

It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.

Grab your sneakers, your new Sisters in Sneakers Home Fitness Program, connect with your Sisters in Sneakers fitness partner, and start on the path to better health with Sisters in Sneakers today.To begin your journey to a healthier lifestyle with a complete women’s home fitness and exercise program visit www.sistersinsneakers.com

Everyone can benefit from exercise and good nutrition. Most women know that the right combination of exercise and nutrition can result in fat loss, increased muscle strength and improved energy. Regardless of at what age a woman becomes physically active and aware of good nutrition, the rewards of a comprehensive fitness program are tremendous and extremely beneficial. Once you decide that you actually wish to change to a healthier lifestyle, a fitness program can be a great way to get into shape. With so many options available, how do you decide which fitness program is best for you?

Exercise equipment can be costly and take up a lot of space, especially when it goes unused. A gym or fitness center membership can be expensive and inconvenient; most women are busy enough without taking the time to travel to a health club. Luckily, there is no better place than in the privacy of your own home for reaching your fitness goals.

With so many options and varieties of home fitness videos, books, and exercise equipment, the problem arises of how to choose the right home fitness program. You do not want to spend thousands of dollars on some fitness gadget that will gather dust or make a new clothes hanger. Exercise videos can be boring. And with a woman’s busy schedule, who has the time or energy to read all of those books?

Exercising at home is perfect because it can easily fit into your schedule and your budget. Anyone considering an exercise program should contact her physician to be sure the fitness program is compatible with her health. In addition, it is important to include these essential components for an effective fitness program: strength training, flexibility, cardiovascular training, and balance.

Strength training can increase muscle strength, coordination, and metabolic rate. This type of exercise uses free weights or resistance bands to help target and tone your muscles. Strength training has also been shown to improve bone health and reduce the risk of osteoporosis.

Flexibility training or stretching exercises can increase the physical performance of your body and general health. This component of a complete fitness program is often overlooked. Flexibility training can help to reduce your risk of injury, improve your posture, and even reduce post exercise muscle soreness.

Cardiovascular exercise is integral for healthier heart and lungs. Although some place more emphasis on weight training for muscle development, it is important to remember that the heart is a muscle too and needs to be conditioned through regular aerobic activity.

Balance is crucial to our bodies, and becomes more important as we age. As we become older, our balance can become compromised. Improving coordination and balance through exercise can prevent falls and allow our bodies to function more efficiently.

Although it is a great start to having more energy and improving the quality of your life, a good exercise program alone is not enough to complete your change to a healthier lifestyle. We have all heard the adage, “you are what you eat.” Every woman needs to be aware of food and nutrition, key factors to be incorporated with comprehensive exercises for a complete fitness program. Do not eliminate food groups from your diet, rather become aware of healthy eating and good nutrition to complement your exercises.

There is a program that will have you fit, healthy, and bursting with energy. A unique home fitness program designed especially for women is available. Sisters in Sneakers includes all of the essential components of a complete home fitness program for exercises and nutrition.

When you exercise at home, the fitness program you choose must keep you motivated and interested. Sisters in Sneakers proves exercise does not have to be boring. Sisters in Sneakers allows you to vary your exercise routine to keep you out of an exercise rut and on your toes while conditioning different muscle groups.

Even with the best women’s home fitness program, sometimes the going gets tough when you are all alone. Sisters in Sneakers gives you the opportunity to connect with a fitness partner for friendship and to offer encouragement to each other, increasing the chance that you will succeed to achieve your fitness goals.

Physical activity and good nutrition are two of the best gifts you can give yourself. Praise yourself for making a commitment to a healthier lifestyle, conveniently and affordably in your own home with Sisters in Sneakers. Sisters in Sneakers is creating a new generation of lifetime movers, one woman at a time. Visit www.sistersinsneakers.com today to begin your journey to a healthier lifestyle.

If recent media coverage were any indication, it would appear that virtually nobody in the United States has had any success at losing weight. Crash diets, weight loss pills and get-thin-quick gimmicks are more prevalent than ever, yet two-thirds of our population is still overweight. Even more startling is the fact that approximately one-third of the people in our country are clinically obese.

Yet more and more Americans are finding that weight loss success is not only within their grasp, but also actually easier to achieve than they thought possible.

Due to the rapid growth of women-only circuit-training gyms, women in particular are finding that weight loss is an achievable goal. Workouts just for women have become a common sight from sea to shining sea, with the International Health, Racquet & Sportsclub Association reporting that as of July 2005 there were 26,046 health clubs in the United States (a 10.8 percent increase from just six months previous). Women-only circuit training clubs account for more than one out of every three fitness centers in the nation.

Sales at fitness clubs have also been on the rise. In January 2003, the latest figures available, the industry collectively took in $14.1 billion in revenue, a jump from $13.1 billion a year earlier.

Why has the women-only circuit-training exercise model worked so well? The short answer is that it works. Circuit training is a proven exercise system that, for many women, has proven to be more effective than dieting or nutrition programs alone.

The routine at these ladies express gyms is quick and simple, allowing each woman to progress at her own pace. The ladies exercise in a circle, each at a station. They spend 30 or 45 seconds at each station, either working a hydraulic resistance machine or doing aerobics. The entire routine takes 30 minutes.

Pick Up The Pace is one such gym for women that has carefully tracked the success of its members for years. Deanna S., a member of Pick Up The Pace in Libby, MT, lost 14.75 inches in just one month. Kim M. reduced her body-fat by 4.2 percent in just one month at Pick Up The Pace, while at the same time losing 10.75 pounds of fat.

With results like these, it’s easy to see why this fitness center concept has skyrocketed in popularity with today’s average woman. For perhaps the first time in their lives, women are finding that it’s possible to slim down and tone up in only 30 minutes each day.

What many women see as just a great way to achieve some quick weight loss, others see as a business opportunity. Despite the incredible growth of these hydraulic gyms, there seems to be no shortage of customers. As reported by CNN on 1-14-05 “Americans were expected to spend more than $40 billion in 2004 on weight control pills, gym memberships, diet plans and related foods, estimates Marketdata Enterprises, which studies the weight loss industry.” Furthermore, statistics from the Centers for Disease Control and Prevention (CDC) indicate that 80 percent of overweight individuals and almost 87 percent of obese individuals are trying to lose or maintain their weight.

As reported by mygoals.com, 80 percent of Americans made a New Year’s resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year resolve to lose weight.”

With so many potential customers, many women seek to start their own circuit-training business only to find themselves discouraged by the typical franchise opportunity. They’re finding that a hydraulic gym franchise such as Curves for Women can be expensive, restrictive, and sometimes difficult to purchase.

According to the International Franchise Association, one of the women-only workout franchises recently announced that they are raising their franchise fee from $9,995 to $12,500. Another franchise package costs anywhere from $85,000 to $225,000, including a $36,000 franchise fee and startup cost. Monthly franchise royalty payments, which can range from $395 to $590 per month, place an additional burden on the franchisee. Assuming that the franchise agreement permits the buyer to use the franchise name for 10 years, the gym owner will be paying approximately $60,000 in royalty payments over the franchise term. These figures can scare off many would-be health club owners.

Many women who do opt to open a circuit-training franchise find that the franchise agreement does not grant them the liberty to add amenities as they wish. Many franchise operations restrict their fitness centers by not allowing them to add tanning, nutrition counseling, supplements, vitamins, massage therapy, body wraps or other extras for which ladies are clamoring.

Relying on good old American made ingenuity, many women entrepreneurs are choosing to either open a completely independent workout center or opt for a license package. While going independent carries the inherent risk of having to reinvent the wheel, it still may be the best option for some women. The other option is to capture most of the benefits of a franchise while at the same time avoiding the financial burdens of that system. This is done with a license package, such as the one offered by Pick Up The Pace 30-Minute Workout For Women.

For many women, getting fit, slender and in shape themselves has not only been good for their health but has also prompted them to enter the fitness market as a gym owner. With obesity rates still climbing, this is a trend that may continue for years to come.

Pelvic floor fitness is an essential to lifelong physical, sexual and emotional health. Yet this area of the body is often neglected by fitness experts.
Why are the pelvic floor muscles so important, and why should all women do regular exercises to maximise their fitness?
1. Pelvic floor fitness is the best way of beating stress incontinence.
One in three women who have ever had a baby experience stress incontinence at some point in their lives, when ordinary activities such as laughing, sneezing or jumping cause them to lose small amounts of urine. Sometimes the symptoms appear immediately after delivery, but for many women, years pass before they notice they have a problem.
Fortunately, it isn’t necessary to wear pads for ever. Over two-thirds of women who try pelvic floor exercises – and do them properly – are cured of their stress incontinence, without the need for drugs or surgery.
2. Pelvic floor fitness improves sexual response.
Pelvic muscles are directly responsible for the amount of sensation a woman feels during intercourse, and for the amount of grip felt by her partner.
Exercise improves muscle tone which means that the muscle is tighter, so is stretched more during intercourse. Strong, firm muscles have more nerve endings, and more nerve endings mean more sensations.
Rhythmic contractions of the these muscles contribute to arousal the ability to achieve orgasm. Many women report they are able to reach orgasm more easily, and that their orgasms are more powerful, after a pelvic exercise program.
3. Pelvic floor fitness contributes to an easier labour and better recovery after childbirth.
Over half of pregnant woman experience stress incontinence, with symptoms commonly persisting for a year after the birth. Even twelve months later, one woman in five still has symptoms that will worsen over the years.
Pelvic strengthening exercises, either before or during early pregnancy, can significantly reduce the risk of stress incontinence later. Research shows that the strength of these muscles at twenty weeks of pregnancy is an excellent indicator of the likelihood of stress incontinence later.
And the best news of all for pregnant women is that an exercise program during pregnancy has been shown to have a positive effect on labour.
4. Pelvic floor fitness is an excellent defence against urge incontinence, common amongst women in their later years.
Urge incontinence is the most common form of incontinence in women over 70, leading to major unwanted changes in lifestyle for many women, and even to nursing home admission.
Urge incontinence is a complex problem, with many contributing factors, but a strong muscles increase the chances of successful treatment if it does occur. So commitment to a program of effective pelvic floor exercises in earlier decades can be a woman’s best defence against incontinence in old age.
5. Pelvic floor fitness is a vital factor in total fitness.
The pelvic floor muscles are hidden from view and can be a significant weakness in an otherwise healthy toned body. Many women who pride themselves on high levels of aerobic fitness are shocked to find that this important area of their bodies can let them down in their middle years. Ironically female athletes need to pay particular attention to these muscles as their sporting activities place even more stress on the pelvic floor than day-to-day activities. Yet many fitness trainers neglect this area altogether.
Fortunately women can take control of this area of their body for themselves. Pelvic floor fitness needs personal commitment, and access to quality information. But, given these factors, most women can achieve it through a program of exercise, supported when necessary by the use of well-chosen exercise and strengthening products.