Women's Health: Heart Health

Hello Fit-NOW Friends!

The American Heart Association website states heart disease as the number one killer in women and more deadly than any other cancer. Have you caught yourself saying any of the following statements about heart disease in women? “It’s a man’s disease.” “Breast cancer is the real thread.” In reality one in 31 American women die from breast cancer each year and heart disease claims the lives of one in three. It’s time to stop listening to the myths and take responsibility for your own heart health ladies! There are many other myths out there regarding Women’s Health and heart health for women, so if you catch yourself dismissing it with a catch phrase you have heard before, STOP and take the time to look it up and see if the statement is true. It could mean the difference between your life and death. Don’t forget you ALWAYS have a choice to change and by making healthy choices many times you can even reverse heart disease!

Getting rid of your belly fat is one of the top suggestions by Dr. Oz to lower your risk for heart disease. When looking in the mirror, we each have the feeling we need to whittle our waist so we can fit into those skinny jeans, but more importantly it is crucial to eliminate that belly fat squeezing our organs so they don’t function correctly.

He also suggests remembering to breath! You have heard that before here on Fit-NOW Girl that we have to slow down and remember to breath. Taking a deep breath is similar to hitting a restart button to help zap stress. It also helps get rid of nitric oxide in your body that depletes blood vessels in your body.

Are you new to taking a deep breath? Here are few quick pointers:

·* Breath in for five seconds filling your lungs, you will feel your belly moving away from your spine

·* Next exhale for seven seconds, while pulling your belly button back towards your spine.

When we get busy and stressed, one might take short shallow breaths without even realizing it. We all take breathing for granted, but it can be crucial for your heart health.

Another tip to ensure your heart stays healthy is to eliminate drinking soda, completely! Not only are those sugary beverages not helping your heart, but its wasted calories that won’t help you reach your goal weight.

Are you ready to take your heart health into your own hands and make a change today? Let’s rev-up your exercise to make your heart strong and health by joining the Ladies Fitness Training! You will start see results in no time! I encourage you to take a few minutes to explore our Semi-Private Personal Training program.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!

Women's Health: Digestion, How Are Your Pipes Working?

0 comments Labels: Women's Health

Hello Fit-NOW Friends!

We all want to be beautiful on the outside, but 99% of the time we don't even think about what our insides look like or how our pipes are working! Until we don't feel good, then we wonder what happened?

From the Women’s Health website part of an article from November 2006 shares, “Your gastrointestinal (GI) tract deals with the dirty work of your body: digesting food for nutrients and sending out the trash. This noisy, smelly, squishy system includes the esophagus, a 10 inch-long tube; the stomach, a fist-size bag of muscle; 20 feet of small intestine; and 6 feet of large intestine (aka the colon).“ I know it sounds disgusting, but several studies show the topic of our digestive system is becoming more the norm, which is good for our health. I find it intriguing that our bodies are such amazing machines! Digestion is such an important piece of our health and many take it for granted. Are you taking it for granted? Perhaps you are thinking, “Out of sight, out of mind.” Unfortunately, that doesn’t cut it my Fit-NOW friends, we have to take action today to change that lack of thought process for our pipes inside.

First step is to start with what you eat. What are you depositing into your body? Ladies Fitness Training can help you with starting with our Done-For-You Nutrition online program. It’s simple, easy and you don’t have to think about counting calories or what to put on the grocery list, our online program does it ALL!

Great, now that we have you on track with what you are eating, let’s take a look at some tips that you should take into consideration for your digestive health. I found an article 5 Tips for women’s digestive health on sheknows.com written by Michele Borboa. The article goes on to share if you are suffering from constipation and diarrhea on a regular bases, it’s possible you are suffering from a digestive issue. Studies show that women suffer more than men with digestive issues; however, it is estimated that women are better at going to the doctor more often and can communicate their symptoms to the doctor. With that said, it is important to pay attention to your body. If you are experiencing abnormal bloating, bowel irregularities, IBS, heartburn, indigestion or abdominal pain then it’s time to look further and take care of yourself before it escalates into a digestive disorder. If you address the issues early, generally you can kick it in the butt early and be back on the road to recovery and be able to enjoy life to its fullest without having to worry about any of the embarrasing side affects of unhealthy digestive tracts!

The very number one tip recommended is up your intake of fiber. There are a number of ways to do this through your diet. To name a few items that you could add to your daily menu are fruits, vegetables, beans, legumes, nuts, and whole grains. The article does share a daily fiber quick tips:

“Here are some quick tips to up your daily fiber intake:

Have a bowl of oatmeal, bran cereal or another high-fiber cereal for breakfast.
Top hot or cold cereal with fruit and nuts.
Mix whole wheat pasta and lightly cooked vegetables for lunch or dinner.
Combine brown rice and black beans for a savory meal.
Add a side of Brussels sprouts or another high-fiber veggie to dinner.
Nosh on air-popped popcorn for a late night snack.
Always choose whole grain bread with at least three grams of fiber per slice.”

A couple of other suggestions are switching your coffee for green tea. That’s tough one for some of you, but the benefits are astronomical! Another tip, make an appointment with your doctor once a year and keep a dialog with them about your health. You have to be your own advocate and stay on top of your doctors recommendations, do you own research to make sure it’s right for you.

One of the tips struck close to home for me, managing your stress. Wow. I have a feeling stress is going to be a common thread in all of our discussions through our section of Women’s Health. We recognize as women that this is a daily struggle and we will not be able to eliminate all of the stressors in our life; however, we can learn how to manage our reactions to those stressors. Don’t even know where to start? That’s ok, just start with taking 10 minutes of your day to stop and stretch. Also make a conscious effort to breath. Take a deep breath through your nose for 5 seconds and then exhale through your mouth for 5 more seconds. Being aware that you are breathing (or not if you were stressing and going a hundred miles an hour!) can make a huge difference on your stress level. Did you notice your shoulders relaxed a little after that exercise? No? Then, re-read this paragraph and try it again until they do.

Finally, the final tip in relation to improving and maintaining your digestive health is to exercise daily. Again, don’t know where to start? Well, guess what, we can help with that too! We love being helpful to you ladies to help you get on a healthy track! Check out our Boot Camp locations to start your commitment to adding exercise to your daily routine. At the Boot Camp link you will find all of our locations, times, pricing, and success stories of ladies that have taking that step to better their health, and most of them unknowingly bettering their digestive health too. If nothing else, take a moment to read these amazing women’s stories of transformation. Are you ready for your own success story?

Next time your stomach gurgles or you feel bloated or you are not sure if your deposits are regular enough, it’s time to look more into your digestive health ladies.

Until Next time!
Keep healthy, keep safe and keep going!

Women's Health

0 comments Labels: Women's Health

Hello Fit-NOW Friends!

Ladies Fitness Training is pumped for 2013! You may have noticed or even been a part of some of the new changes that are evolving. One of the new exciting updates will be the new format of the blog. We will be highlighting some main topics through out the year and then digging a deeper to bring you helpful information that includes some tips and tricks. We hope you will enjoy and please share your feedback to help us all be fit!

Ladies, listen closely, our bodies and mind are all we have! It’s vital for our well being to take the time and effort to nurture and care for our body, mind, and soul. When I think of Women’s Health, I think of the physical, emotional, and spiritual aspect of health. There is so much information and so many tools out there, thanks to the World Wide Web! I can find that all information overwhelming. So personally, I have to keep it simple. Stick to the facts and focus on what works. Keep trying until you find what works; however, you have to be committed completely to yourself and your health. Over the next several weeks we will be digging deeper into different areas of Women’s Health. Also as I’ve mentioned, exploring some tips and tricks to add to your tool box of success! Have I piqued your interest?

There are many directions that Women’s Health can be viewed. The World Health Organization (WHO) website shares some factors that have hindered women’s health over the centuries. In many parts of the world women don’t have the option to have a “positive health outcome”, as WHO shares. We need to be grateful that we do have options to have a positive health outcome that we desire. We just have to take one step at a time in the right direction. There are many paths to take towards that healthiness and you have to find your own path. However, the best part is you don’t have to do it ALONE! You have choices. You have tools available to you to help walk that path more successfully. Hey, I’m not promising the journey will be easy, but you can be successful. So what are you waiting for, join us at Ladies Fitness Training in our goal to help you be the best and healthiest woman you can be!

I’d like to share some inspiration from some amazing woman Olympians:

'Falling in life is inevitable—staying down is optional.'"
-Carrie Johnson, two-time Olympic kayaker
"'Breathe, believe, and battle.' My former coach, Troy Tanner, told us that before each match. Breathe—be in the moment. Believe—have faith that you can rise above it. Battle—you gotta be prepared to go for as long as it takes."
-Kerri Walsh, two-time beach volleyball Olympic gold medalist
"'If you think you can't, you won't, and if you think you can, you will.' When I'm tired at practice, I tell myself that I'm not tired, and I can push through. If you tell yourself you're tired or if you tell yourself you're sick, your body is going to follow the mind."
-Kellie Wells, 2011 USA indoor and outdoor 100m hurdles champion
"'Keep calm and carry on.' A challenging time is just that—a period in time. Taking a few deep breaths and knowing that it won't last forever really allows me to focus on the present moment and task at hand."
-Betsey Armstrong, 2008 water polo Olympic silver medalist and goalkeeper for 2012 U.S. Women's Olympic Water Polo Team

You and I are Olympians in our own lives. Let’s find that drive together to conqueror our health and over come any obstacles that knock us down along the way. I hope you will join us on this adventure of exploring Women’s Health!

Until Next time!
Keep healthy, keep safe and keep going!

10 Sandwiches to Skip, 10 to Enjoy

0 comments Labels: Tips for weight loss

Hello Fit-NOW Friends!

Happy Monday! I found another article on WebMD that talks about everyday sandwiches you might be eating! The best part is they give some alternatives to try just in case you are out and need to grab a bite unplanned.

At many popular sandwich chains, you can unwittingly gobble up a diet disaster -- unless you know how to order. Browse our gallery of the 10 worst sandwiches, items that are packed with hidden calories. Then check out 10 better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Schlotzsky's: Worst Bet

The Original Style Turkey Sandwich contains naturally lean turkey meat, a healthy start for a sandwich. And it looks healthy, doesn't it? But it finishes at a whopping 831 calories, 35 g fat, 14 g saturated fat, and 2,529 mg sodium. How? Schlotzsky's adds salami and three types of cheese -- all loaded with fat, calories, and sodium.

Schlotzsky's: Better Bet

TheSmall Smoked Turkey Breast is a better choice at Schlotzsky's. It has only 353 calories -- about half the calories of the "original-style" sandwich -- along with a slim 6 g fat and 1 g saturated fat. Turkey, lettuce, tomato, and light mayo on a sourdough roll keep the calories and fat in check. But watch out for the sky-high 1,069 mg of sodium from the smoked turkey.

Quiznos: Worst Bet

The regular-size Tuna Melt Deli Sub, loaded with mayo and cheese, contains more fat than most people should eat in a day. It weighs in at 1,220 calories, 94 g fat, 19 g saturated fat, and 1,370 mg sodium. If you choose the large size, you'll get 1,740 calories, more than most women need in an entire day. The fat jumps up to 135 grams.

Quiznos: Better Bet

A small Honey Bourbon Chicken on Wheat is a slim, tasty choice with only 300 calories, 5 g fat, 2 g saturated fat, and 790 mg sodium. Honey bourbon mustard replaces mayo, for great flavor with very little fat. This small sandwich makes you feel full, thanks to high-fiber bread, lettuce, tomato and the satisfying lean protein in the chicken. If you need more to chew on, a piece of fruit can complete this healthy meal.

Blimpie: Worst Bet

Too many 6" BLT Super Stacked sandwiches could make you look like a blimp. This sandwich has 640 calories, 41 g fat, 9 g saturated fat, and 1,440 mg sodium. When ordering at a sub shop, beware of specialty breads, which often have extra calories. And stay clear of the foot-long, double-stuffed subs at Blimpie. These range from 920-1,250 calories.

Blimpie: Better Bet

Order the 6" Roast Beef and Provolone on wheat for a healthy and satisfying sandwich. The tally is: 430 calories, 14 g fat, 5 g saturated fat, 980 mg sodium, and 6 g fiber. Keep these other Blimpie subs under 400 calories by skipping the cheese and sauce: ham, turkey, veggie, or club. Have it on wheat for a healthy dose of fiber.

Arby's: Worst Bet

Arby's Roast Turkey Ranch & Bacon Market Fresh Sandwich has bacon, turkey, lettuce, tomato, cheese, and Ranch sauce -- all adding up to a colossal 810 calories, 36 g fat, 10 g saturated fat, and a shocking 2,270 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and fries.

Arby's: Better Bet

A plain, Regular Roast Beef Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (50 calories and 5 g of fat in a tiny packet.) Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, 6 g saturated fat. The high sodium content may be a deal-breaker for some at 950 mg.

Burger King: Worst Bet

"Crisp" is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing. It tops out at 800 calories, 46 g fat, 8 g saturated fat, and 1,640 mg sodium -- more calories and fat than a Whopper with cheese.

Burger King: Best Bet

The TenderGrill Chicken Sandwich on a Ciabatta bun is a juicy, grilled chicken filet topped with lettuce and tomato. Dressed with mayo, it has 470 calories, 18 g fat, 7 g saturated fat, and 1,100 mg of sodium. Skip the mayo for a slender 370 calorie sandwich. Pickles, onions, and mustard add kick without too many extra calories.

Panera: Worst Bet

The Signature Chipotle Chicken on Artisan French Bread contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium. That's the daily sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately, many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range.

Panera: Best Bet

Smoked Turkey on Whole Grain Bread is a better choice at Panera. The restaurant uses 99% fat-free turkey and adds lettuce, tomato, mayo, and mustard for 560 calories, 17 g fat, 2.5 g sat.fat, and 1,960 mg sodium. Get this sandwich below 500 by holding the mayo. Hats off to Panera for offering an apple or fruit salad as a side dish instead of bread or chips.

Boston Market: Worst Bet

The Homestyle Meatloaf and Cheddar Sandwich sounds wholesome, but "hearty" or just plain "fattening" might be better descriptions. It contains 940 calories, 40 g fat, and 18 g of saturated fat -- the daily limit of this unhealthy fat for most people. With 2,430 mg of sodium, it tops the daily limit for healthy adults (2,300 mg).

Boston Market: Better Bet

The Rotisserie Chicken Sandwich is a slim and tasty choice at Boston Market. Roasting the chicken makes it moist and tender. If you take off the skin and the top slice of bread to create an open-face sandwich, it comes in at only 320 calories, 8 g fat, 2.5 g saturated fat, and 1,630 mg of sodium. Choose a multi-grain bread to boost the fiber and help you feel full longer.

Subway: Worst Bet

The 6" Double Meatball Marinara with Cheese sandwich is a fatty choice at a restaurant better-known for its healthy choices and its weight-conscious spokesperson, Jared. This 6-inch sub weighs in at an enormous 860 calories, 42 g fat, 18 g saturated fat, and 2,480 mg sodium. And don't let the occasional $5 foot-long special at Subway tempt you into overeating any of their sandwiches.

Subway: Best Bets

Keep your personal calorie count low with the 6" Black Forest Ham Sandwich or one of Subway's many other 6-inch sandwiches with 6 grams of fat or less. The restaurant shines in low-calorie choices: roast chicken, roast beef, club, turkey breast, turkey breast and ham, veggie delight, or sweet onion chicken teriyaki. Top them with lots of veggies to keep them in the range of 230 - 380 calories.

McDonald's: Worst Bet

The Crispy Chicken Club Sandwich is about what you'd expect from a restaurant better known for burgers and fries. Fried chicken, bacon, and mayo push this to 620 calories, 29 g fat, 7 g saturated fat, and 1,200 mg of sodium. The honey wheat roll, lettuce, and tomato are healthful touches. Get grilled chicken, instead of fried; mustard instead of mayo, and this becomes a better choice from this fast-food giant.

McDonald's: Best Bet

The Honey Mustard Grilled Chicken Wrap pleases the palate without plumping your waistline. Each flour tortilla contains grilled chicken, shredded cheese, and lettuce for 250 calories, 8 g fat, 3.5 g saturated fat, and 650 mg sodium. Ranch or chipotle versions have just a few more calories. Add a fruit and walnut salad, chock full of apples, for 210 calories and a meal under 500 calories.

Wendy's: Worst Bet

The Asiago Ranch Chicken Club Sandwich can turn a quick lunch into a fatty affair that lingers on your hips. Wendy's tops their breaded, fried filet with 3 strips of bacon, cheese, lettuce, tomato, and mayo for 660 calories, 33 g fat, 9 g saturated fat, and 1,650 mg of sodium. If you swap the mayo for honey mustard and go grilled, you can slim down this club sandwich to about 510 calories.

Wendy's: Best Bet

Wendy’s Ultimate Chicken Grill Sandwich boasts only 360 calories, 7 g fat, 1.5 g saturated fat, and 1,110 mg of sodium. This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato is topped off with tangy honey mustard instead of slathered with high-fat mayo -- for a dietitian's delight.

Side Dishes and Drinks Count, Too

Before you order, glance at the calorie listing to be sure your choice is a "best bet." And watch menu items that come with a sandwich. Sidekicks that send the calories soaring include giant drinks, fries, chips, and salads loaded with dressing. Better bets are non-calorie drinks, fat-free milk, water, and sides that contain fruits and veggies.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Not Impossible

0 comments Labels: motivational and inspirational thoughts

Hello Fit NOW-Friends!

Don't let that word difficult or anything else stand in your way! Find a support group and surround yourself with people that will help lift you up to have the courage to accomplish your goal to be healthy!

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!