Mom's Fitness Tips for Women

7 Ways for Women to Stay Motivated for Fitness

Here are seven ways you can maintain motivation for fitness. As Fall and winter approach, there are many ways to be fit,but how to get motivated you ask?Use the following 7 steps consistently, and you will begin to see the benefits to staying active. 1. Be your own farmer. Cultivate a winning attitude by focusing on all the times in the past you have been successful. Turn off the inner voice that says. ? can’t? It’s negative self talk that your sub conscious is hearing, thereby creating a negative habit. Look at those around you who have accomplished success. They have done so by the drive they have to succeed. It’s not luck. It’s diligence on their part. Go to the times you were successful, and recall what it felt like. Picture where you were, and hold that image in your mind. Remember how good it felt. 2. Substitute any unrealistic /images with goals that are achievable. Quit looking at the ads on T.V. or in magazines. You know the ones. All those smiling, slim, bronze-bodied young individuals. Do youself a favor; be realistic. Yes, you have to do the work. So use the aid of your imagination to create what is best for you. Start with visualizing how you would look, after losing 10 pounds. How would you feel? How would your clothes feel? Begin to hear your friends commenting positively about your progress. Now how does that feel? Your mind, along with your sub conscious, is creating a focus on what you want. This is not fantasizing. This is visualizing a realistic goal. Keep running the Movie. With this inner drive to see yourself in this new way, you have guidance to lead you to your goals. 3. Discover the environment that suits you best. What is it you like? A co-ed gym? Something just for women,  or maybe a private studio with your own fitness trainer? If you head to a large open  co-ed gym with the music pounding away, thinking you’ll  ‘put up with’ all the noise, yet you know you’d like something quieter, chances are you won’t return. Looking for something like yoga, perhaps? Source out what is available.  Do your homework. Ask to take a tour of any facility. You’ll be shown around , and be able to get a feel for the place, before you lay out the money. Enjoy the surroundings, and you will stick to your goal effortlessly. 4. So what kind of work out is best for you? There are several camps for fitness. Ask yourself what is your goal here? Is your goal to tone and build muscle, or to lose weight?  Each require a certain focus on routine. What if you want to become stronger and trimmer. Go with a combined routine. Mix it up a bit, with running, cycling, or swimming. Targeted weight training is good, too. Bottom line is you have to feel comfortable doing the program. If it is uncomfortable, don’t do it. Look for something else that appeals to you. There are ton of options out there. 5. Grab a buddy. Why not consider a workout partner, if you know you need a push! It’s fun to combine two people’s energy, and look forward to the social part of getting your fitness in. Be sure to look for a buddy who has the same goals you do, and both of you will win. 6. Work your mind first, before you hit the gym ! You can start your mind’s workout before you hop out of your car. Begin by adding up all the positive reasons you are going. And how great you will feel following today’s workout. Remember how all the tension you have drains away while you work out. You like that!  Project in your mind’s eye the visualization of how the gym will look today, the people there, all the sounds, how you’ll feel during your workout, and  following it. The purpose is to get yourself in the mood. 7. Make a date with yourself ! Create a regular schedule and honor this as you would any other important appointment or commitment. If 60 minutes several times a week is unrealistic, then back the number down to 30 minutes. Don’t overlook something as simple as going for a walk. Got a dog? Great! Pat yourself on the back, and take the dog out!  Have fun and create a large workout / fitness calendar  somewhere in your home where you are apt to see it. Honor yourself by marking off the days you plan to do your activity, then use a bright color to cross off completed activities! Each time you look at the calendar, you are reminded of all your successes.  Bring the family into the game. They can help you stay on track. After all, when you feel better, everyone around you will pick up on your new found energy and zest for life. That’s a good thing !Feeling like the obligations that crop up are more important than working out? Well, as you work on your self image through fitness, you can’t help but release work related stress, and find a way to solve your problems. So don’t shelve the fitness.Here’s an important fact to remember; any and all negative energy is consumed ( burnt up) while you are engaged in physical activity. Stress actually disappears. Science has proved that endorphins, called peptides, are released during activity. They react with the opiate receptors in the brain to make you feel better. If you tend to be a workaholic, use something time sensitive, like hitting the gym on the way home, a reason to leave work on time ! Grab your fitness buddy and go and burn up all the day’s stress!If you do miss the occasional workout, it’s important not to beat yourself up. Be understanding with yourself, and show respect. It’s not the end of the world! Make the decision to get back on the horse, and have fun doing it. You’re worth it!

Time-Saving Fitness for Real-World Females!

Let’s get real shall we? Every celebrity on TV has 5 Personal Trainers and 3 chefs and a fitness dog that runs on the treadmill beside them to keep them company. This is NOT a realistic health and fitness plan for women in the real-world who don’t have the time to workout all day and have massages and take their dog to the puppy salon.

If you don’t have time to cook 6-gourmet, no-fat, elegant 5-star meals a day, keep reading. If Thor the Trainer doesn’t sweetly puff your eyes open in the morning as you rise for your 2-hour jog and massage, keep reading. If you don’t want to read a 600-page book on weight loss that spends 30 pages explaining concepts you understand on the very first page on every chapter, keep reading.

The above examples of how to get in shape just aren’t realistic for today’s 21st century woman. What is realistic is what is about to follow. 

Here are 3 great time saving tips for all the wonderful women living and prospering in the real world! Enjoy!

Tip #1: Fast workouts: If you can’t go longer, go a bit harder. This doesn’t mean you’ve got to scare people at the gym with blinding speed, it just means perhaps pairing up exercises and doing one set of one exercise in between a set of another. Just go back and forth between two exercises and right there, you’ve cut your time in half! Take a break whenever you need to when you’re trying this new format but trust me, you’ll not only save time with this format, you’ll get in better shape fast too!

Tip #2: Stand up and multitask! Whenever you sit while doing an exercise, you shut off a huge amount of muscle. Whether you’re working at your desk or doing a workout or watching TV or sitting right now, stand up! That’ll get all that muscle that can be supporting you doing the work instead of that bench or chair robbing you of fat burning time. Try holding a lunge or half squat while you do your bicep curls or while you make a meal or while you work on the computer. You’ll feel a great burn, save time, keep your metabolism flying and multitask like never before! And yes, this one’s only for women because we all know men can’t multitask chuckle, chuckle.

Tip #3: Up the weight. Not a lot, just a little. The heavier the weights my female clients lift, the better shape they get in and the shorter the workouts get! You don’t have to up the weights by much, just up them enough to cut your sets back by 2-3 reps or so. It’ll save you time, tighten and tone your body quicker and boost your energy and metabolism. You can’t go wrong! Make sure you can still maintain proper form and go for a slightly heavier weight and a few less reps for each set and you’ll be a stronger, leaner, slenderer you before you know it!

These tips should save you time to do all else that you need to do and then some! Put them to use and you’ll have this and everything done and a body the celebrities wish they had in no time at all! Now where’s Thor for that massage…

Best of Health,

Byron Collyer

Women’s Weight Loss Specialist

www.lightenyourlifestyle.com

What makes a seasoned woman? Time. Like a good wine, she’s complex. Life experience has taught her that she is not defined by her chronological age. If you’re a seasoned woman you know your health is your most precious asset. You know that the best gift you can present to the world is a healthy YOU – physically, mentally, and emotionally.

But if you’re over 40 and especially if you’re over 45, you’ve probably realized that keeping fit and healthy isn’t the same game you played in your 20′s and 30′s. Maybe you can’t lose weight as easily as you once did. The same workouts aren’t producing the same results. Every woman over 40 knows that feeling of frustration when she’s gained a few extra pounds, or of not being able to work out as intensely as she once did. Busy lifestyles make healthy eating and exercising even more challenging.

While we’re not all the same, every woman needs to exercise and embrace healthy eating habits. I’ve identified 5 of the biggest barriers to staying fit after age 40 – and how you can overcome them. I want you to challenge your beliefs about eating, exercising, and how you look. Learn your individual “factory settings” and how you can naturally and intuitively stay fit and healthy. Staying fit isn’t about feeling bad. It’s about feeling strong.  And having fun – not stressing about every forkful of food or every minute on the treadmill. Remember, you become what you believe! Be the beautiful, seasoned woman you are – it’s the spice that makes the dish!

 Barrier 1: The cookie cutter syndrome

Your body has specific factory settings that are unique to you. What you may not know is your body naturally wants to take you to your optimum weight (not Jessica Alba’s or Angelina Jolie’s) as long as you don’t fight it. You just have to reacquaint yourself with you and stop using cookie cutter programs that don’t address YOUR special needs! Yes, it might be harder to lose or maintain your weight once you hit your forties and fifties, but when you understand how your individual body works, you can get results faster and maintain them easier.

You’ll look great and feel even better. Take off your clothes and take a good look at yourself in the mirror. Like a lobster that discards its old shell and grows new shells throughout its lifetime, you have the power to throw off old images of your body and embrace who you are right now – without beating yourself up about it. Start paying attention to your body. Follow its wisdom.

You are not doomed to either being overweight or to being on a perpetual diet. Once you accept the body you were born with, you can return to your unique, normal weight – as nature intended. What I’m strenuously against is the endless pressure to be THIN. That’s a huge part of the problem. The data from some treatment centers shows a steady increase in eating disorders in women over the age of 40. We’re all different. Some bodies are meant to be soft and curvy. Others are naturally sharp and angular. That’s the beauty of diversity. Accepting and loving the unique beauty of your body will set you free and give you confidence and power!

Barrier 2: Minding Your Metabolism

Nutrition is essential to metabolism. Everyone is familiar with the word “metabolism”, but not a lot of people know what it means. You probably know someone who can eat anything they want and not gain weight. Well if you believe some people are just born with robust metabolism….it’s a myth!

The truth is, you are not the victim of your metabolism – you are the creator of your metabolism. There’s no mystery. Food is simply energy. Your body requires energy to function. Food in the form of protein, carbohydrates and fat are your main sources of energy (calories). Take in more energy than you need from any of these and your body will store it as fat.  You need to eat smarter, not less. Lose the mindset: “eat less, weigh less.” Restricting your calories will guarantee you a slower metabolism. The act of HEALTHY eating – which is prompting your body to process the supportive foods frequently – guarantees a faster metabolism. A faster metabolism means your body becomes a fat burning machine.

Barrier 3: Diet Addiction

Diets don’t work.

The health and fitness industry is banking on the fact that you either don’t know this or won’t believe it. But if you’ve tried to lose weight in the past on any kind of fad diet and you’ve gained the weight back and then some, you know what I mean. I know, you’re probably thinking you have to be on a diet forever to have any kind of permanent weight loss. But nothing could be further from the truth.

With rare exceptions, most people were born into normal weight bodies. But then we learned to diet instead of eating intuitively. Dieting signals deprivation to your body and sparks a biological drive to prime the body to maximize food intake and minimize energy burned to save itself. Making the best food choices is your secret weapon in the quest for over 40 fitness. Eating supportively will help you boost your metabolism, burn more fat and increase your energy dramatically. The goal here is to be FIT and HEALTHY and look great for YOUR body type.

Believe it or not, good nutrition is that powerful! And you can change your eating (or lack of eating) habits bite by little bite. Aim for at least one healthy choice each day and more supportive than the day before. Go for 2-3 improvements each week. Making these small nutritional changes will quickly add up to amazing results as you gain control over your metabolism.

Barrier 4: Ignoring the Fab 4

There are 4 essential components of fitness. If you want to get fit and avoid injury, you’ll need some variations of all of them. Many clients complain about taking the time to stretch or just want to do cardio without weight training or weight training without cardio. You need them ALL.  So what are they?

1.    Balance & Flexibility

2.    Muscular Strength & Endurance

3.    Body Composition

4.    Aerobic Capacity

Your body composition shifts as you age. Weight gain after 40 is very common. The most dangerous type is around the mid-section because of its proximity to your organs, so it’s the greatest risk for heart disease. The good news is that the combination of cardio, resistance training and flexibility exercises means that a healthy body composition will take care of itself! We lose an average of 5% of muscle mass every ten years after the age of 35 – if we don’t do anything about it. A side effect of this is weight gain.

Cardio exercise increases your metabolism so that you burn energy at a higher rate than if you weren’t exercising. It reduces your appetite by turning on your sympathetic nervous system. This activates your “fight or flight” response. What does that mean? Try this:

The next time you feel a twinge to binge, take a quick walk or jog. Notice how you feel after you workout. Your hunger will lessen or disappear altogether. Cardiovascular exercise, resistance training and flexibility exercises will help you lose extra weight that stresses out your joints. You’ll strengthen the joints and elongate the muscles which reduce your risk of injury in your day to day activities.

Barrier 5: Leaving Your Goals to Chance

Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you will do what is necessary to get it.

First, check your expectations. Are your goals reasonable? While it would be nice to lose 20 pounds in 7 days, there is no safe way to make that happen. Unrealistic expectations undermine your efforts and make it difficult to stay on track. Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale – like lowering your blood pressure by 10 points or increasing the distance you can walk or jog.

It’s much easier to sit with a glass of wine or a bowl of ice cream than to jog to the corner or do crunches on a stability ball. But you don’t have to go to the gym, and you can carve out 30 minutes a day to work out. For years I exercised either first thing in the morning before work or at night after the kids went to bed with nothing except a couple of exercise videos, a few hand weights and a workout bench I bought at Goodwill for 5 bucks.

Start right where you are. If you don’t (or can’t) make time to do this FOR YOU, perhaps the problem isn’t the fact that you’re time crunched. Perhaps your life has gotten too out of control and the question now becomes priorities. Your health and well being should be at the top of the list!

The best advice I can give you is JUST GET STARTED. Start moving. The more you move, in very subtle ways, the more calories your body will burn throughout the day. And that will have more than subtle positive effects!

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.

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.

Being a man or a woman has a significant impact on health.The health of women and girls is of particular concern because, in many societies till today, they are disadvantaged by discrimination rooted in socio-cultural factors.
While life expectancy is higher for women than men in most countries, a number of health and social factors combine to create a lower quality of life for women. Unequal access to information, care and basic health practices further increases the health risks for women.Here are 10 tips for women to stay fit and healthy :
1.Balanced Diet
Staying fit and healthy starts with a balanced diet.Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.
2.Drink Plenty of Water
Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.
3.Take Vitamins and Supplements
Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. 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.
4.Quit Smoking
If you are smoking, stop. It is also a big NO for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.
5.Exercise
Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.
6.Avoid Stress
Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.
7.Use Sunscreen
Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect 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.
8.Visit the Dentist
Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.
9.Visit the Gynecologist
Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature
10.Safe Sex
Practise safe safe.Safe your life and that of others.Use condoms to prevent sexually transmitted diseases. Being older or heterosexual doesn’t mean you are not at risk. Most women with HIV get it through heterosexual contact. And in the year 2003 alone the latest year for which data from the CDC are available – nearly 13,000 people aged 45-64 were diagnosed with AIDS in the U.S.

Women have very complex health issues right from their teens including menstrual periods, pregnancy, and menopause. All these stages are part of a normal cycle in a woman’s life, but which can take a serious toll on her health at times. Let us explore together what are the main health hazards a woman faces and how to handle the same naturally.

Everyday Health Issues

The main issue a woman will face all her life is the hormonal imbalances, which inevitably leads to a number of other health related issues and hazards, such as during monthly periods you will experience moods swings, from irritability to extreme sadness and sometimes depression. The same or worse hormonal imbalances occur during pregnancy and menopause as well.

All these instances are perfectly normal in a woman life and you will simply not be able to put them away. Therefore, it is important you learn how to handle women’s health and fitness in order to deal with every single one of these instances.

First things first, you need to educate yourself about your body and why some hormonal imbalances take place, as well as how it effects you and your body. Once you understand why you are having all the unusual symptoms you will be able to find a cure or handle them differently.

The right women’s health and fitness approach is to ensure regular doctor’s visits. Doctor’s visits provide an update on what your health state is, and also information on how to handle different situations.

Helpful Tips

Spend time educating yourself and handling normal situations such as monthly menstrual-related mood swings, which also occur when you will be pregnant or when you have menopause. Therefore, getting yourself into a habit of recognizing this state of mind and finding solutions for it will improve your health and life style greatly.

There is specific women’s health and fitness centers, which can help you handle any given situations should you seek for help, which is indicated if you feel you need assistance. Women’s health and fitness programs will teach you to relax and approach the issue through different sources such as, meditation, exercise and even medication.

Women’s health and fitness rely greatly on activities, eating habits and surroundings. A little help during those hard times in your life will only be a helping hand and a stepping stone to a happier, healthier life. Approach a women’s health and fitness center today, personally or via e-mail and find our how you can make the best of your life every single day.

With all the Easter eggs this bunny has to deliver, it?s hard for him to find the time to stay fit.

And for the Easter bunny he?s got to stay fit to be super efficient on his big day (Easter).

But today I?ll share with you an important type of training Mr. Bunny does to prepare for Easter.

It?s called High Intensity Interval Training or HIIT.

HIIT consists of a warm-up, several short, maximum-intensity efforts separated by moderate recovery intervals, and then a cool down.

The sessions should lasts about 15 minutes. But that?s the minimum that you can do. Now that might seem like a really short period of time to do exercises and still see results, but there?s been numerous studies that prove short high intensity bouts of exercise, burn fat, maintaining and building lean muscle, increase your resting metabolic rate, and also improves you?re your max Vo2 (the maximal amount of oxygen you can intake).

Not bad for just 15 minutes huh?

Now although this type of training is a lot shorter than traditional training sessions, it does take a great amount of effort and discipline to perform the short burst of effort.

I?d recommend you start off doing your high intensity intervals by incorporating it first into your cardio.

For example: if you?re going for a jog you can jog for 1 minute and then sprint your heart out for 15 seconds.

Think of the jogging part as your rest and the sprinting part as your high intensity portion.

Once you feel comfortable you can use this same approach with different exercises in your routine.

Here?s a quick program to get you started.

Before you try them out, here are a couple guidelines you must follow.

Before you start an exercise program consult your family physician.

Start slow and build up to a higher level of intensity.

If you feel uncomfortable, stop what our doing and recover.

Do an exercise for 20 seconds and then take 10 second before starting a new set.

Based on 4 minute rounds, broken down into 8 sets for 30 seconds.

Do a quick warm up, 5-7 minutes.

Your Quick Workout

Squats: 30 seconds

Rest: 10 seconds

Push Ups: 30 Seconds

Rest: 10 seconds

Lunges: 30 seconds

Rest: 10 Seconds

Dips: 30 seconds

Do all these exercises twice so you?ve completed 8 sets of exercises in total. Try to go for 3 rounds.

With all the Easter eggs this bunny has to deliver, it?s hard for him to find the time to stay fit.

And for the Easter bunny he?s got to stay fit to be super efficient on his big day (Easter).

But today I?ll share with you an important type of training Mr. Bunny does to prepare for Easter.

It?s called High Intensity Interval Training or HIIT.

HIIT consists of a warm-up, several short, maximum-intensity efforts separated by moderate recovery intervals, and then a cool down.

The sessions should lasts about 15 minutes. But that?s the minimum that you can do. Now that might seem like a really short period of time to do exercises and still see results, but there?s been numerous studies that prove short high intensity bouts of exercise, burn fat, maintaining and building lean muscle, increase your resting metabolic rate, and also improves you?re your max Vo2 (the maximal amount of oxygen you can intake).

Not bad for just 15 minutes huh?

Now although this type of training is a lot shorter than traditional training sessions, it does take a great amount of effort and discipline to perform the short burst of effort.

I?d recommend you start off doing your high intensity intervals by incorporating it first into your cardio.

For example: if you?re going for a jog you can jog for 1 minute and then sprint your heart out for 15 seconds.

Think of the jogging part as your rest and the sprinting part as your high intensity portion.

Once you feel comfortable you can use this same approach with different exercises in your routine.

Here?s a quick program to get you started.

Before you try them out, here are a couple guidelines you must follow.

Before you start an exercise program consult your family physician.

Start slow and build up to a higher level of intensity.

If you feel uncomfortable, stop what our doing and recover.

Do an exercise for 20 seconds and then take 10 second before starting a new set.

Based on 4 minute rounds, broken down into 8 sets for 30 seconds.

Do a quick warm up, 5-7 minutes.

Your Quick Workout

Squats: 30 seconds

Rest: 10 seconds

Push Ups: 30 Seconds

Rest: 10 seconds

Lunges: 30 seconds

Rest: 10 Seconds

Dips: 30 seconds

Do all these exercises twice so you?ve completed 8 sets of exercises in total. Try to go for 3 rounds.

Why slow weight loss is the “new” quick weight loss for women!

Losing weight is an ongoing struggle for many women.  But is quick weight loss for women the ultimate fix?

I personally have tried all the quick weight loss for wowmen diets there is out there. Yes some of them do work, but only for a short period of time.

Let’s look at these quick weight loss diets and understand why they work, but only for the short term.

How Do You Lose Weight Quickly?

In order to lose weight quickly you need to eat a much lower number of calories than you burn in a given day.

This means that you either have to calorie count or follow one of those “lose ten pounds in ten days” diets.

Many people say that in order to lose weight quickly you should only consume 800 calories a day. Wow – that’s not much food is it?

Yes you can keep this up for a short period of time and lose weight quickly, but as soon as you start eating properly again… yes you’ve guessed it – up goes your weight again.

Therefore you are back to square one. Six months later you have tried so many quick weight loss fixes and given up so you are still at your overweight state. Not exactly quick weight loss now is it!

I know this from first hand experience, time and time again. Before I know it a whole year has passed and I still have not lost any weight even though I have spent money on many quick weight loss fixes!

Why Losing Weight Slowly Is The Way To Go

Now that we’ve established that quick weight loss is not the best way to go, let’s look at why losing 1-2 lb a week is actually the “new” quick weight loss for women routine.

You see giving yourself enough calories to live off will give you a slow steady weight loss which is much more manageable to stick to and attain. After all you can eat a good amount of food plus have treats such as wine and the odd pizza slice etc.. This is just so much more natural making it much more achievable to stick to it and lose 1-2lb week.

You still have to watch what you eat and go down the healthy route with plenty of fruit, vegetables and fibre, but you can also fit in foods you like so you won’t cheat.

So in the same six months you are much more likely to be able to stick to the higher calorie diet with a slower weight loss and be able to reach your goal. As opposed to keep trying quick fix fads which are practically humanly impossible to stick to so you give up and you are back to square one.

I finally realised this a few months ago when I was still 21lbs overweight after being on a ‘diet’ for about two years! So I set a target of losing only 1lb a week. This was so easy to stick to by being able to have the odd glass of red wine and a few treats. I ate healthy most of the week and introduced some exercise in the form of swimming. I am now half way to losing my 21lb but if I had stuck to my quick weight loss diet fads, I would still be 21lb overweight!