The Ultimate Women’s Health & Fitness Guide
Time to listen to Fergie and hit the gym to work on your fitness.
It’s about time we finally take Fergie’s advice and hit the gym to work on our fitness! National Women’s Health and Fitness Day is September 27th and this is a day all women should pay attention to. In a world where we’re constantly on the move, pushing ourselves to accomplish all we can in a short 24 hour day, and most likely drinking one too many caffeine-loaded drinks along the way, we often forget what’s most important – our health. A lot of times we place our personal needs on the back burner and neglect our overall wellbeing. However, this is a habit we all must learn to kick. Our personal health and wellbeing should always be our top priority, especially considering we really aren’t much without it, and we owe it to ourselves to be the best and healthiest versions of ourselves that we can be. Even the smallest bit of self-love each day can manifest into something much greater, so when it comes to taking care of ourselves, starting out with baby steps is perfectly okay. To help you along the way with your health and fitness journey we’ve created the Ultimate Women’s Health & Fitness Guide to give you the ins and outs and everything in between. This National Women’s Health & Fitness Day, put on your cutest pair of spandex, prepare a killer playlist, and head over to your local gym to get your fitness on!
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25 Healthy Habits to Start Today
- Drink lots and lots of water
- Think positive thoughts
- Get your full 8 hours of sleep each night
- Spend some time outdoors and in nature each day
- Eat your fruits and veggies
- Allow yourself time to unwind and de-stress
- Make a workout plan that you have time to stick to
- Snack on healthy foods and eat more healthy meals
- Practice yoga and meditation
- Read more
- Stay organized
- Stretch every morning and night
- Always be open to new things
- Do what makes you happy
- Drink green tea first thing each morning
- Take the stairs instead of the elevator and walk everywhere you can
- Don’t judge others or compare yourself to others
- Avoid processed foods
- Don’t procrastinate
- Keep your home clean
- Don’t dwell on things you have no control over
- Find a hobby
- Form and maintain positive relationships with those around you
- Spend less time on electronics
- Take care of your body and mind
5 Foods to Naturally Detox
Ginger contains extremely potent anti-inflammatory compounds called gingerols. These compounds are great for people who suffer from arthritis, and are also great for people who are just looking for some cancer-fighting foods. Ginger also helps aid in liver function by giving the immune system a much-needed boost. A great way to consume ginger in order to reap its benefits is by adding it to warm water or tea.
Grapefruit is extremely popular when it comes to dieting because it helps the liver to burn fat. It helps treat diabetes, strengthens the body’s fight against cancer, and lowers your cholesterol. It also is a miracle worker for people who suffer from stomach ulcers and gum disease. Even more, it helps prevent strokes and the apparition of metabolic syndrome.
- Green Tea
Sipping on organic green tea is a perfect way to detox your body. Green tea is high in antioxidants and has been shown to increase your metabolism, so it’s great to drink first thing in the morning. When strongly dieting, the body will down-regulate its metabolism over time in order to compensate for the lower food portions you’re eating, but drinking green tea daily can prevent this. To add a bit extra flavor, try adding lemon. Lemons are known for their ability to cleanse the body, aid with weight loss, balance acidity, improve skin complexion, and give the immune system a boost.
Blueberries are considered to be a natural aspirin and they also have antiviral properties. Blueberries reduce inflammation and lessen pain, and are also natural antibiotics that help prevent infections in the urinary tract by blocking out bacteria. Blueberries are basically nature’s medicine in a small fruit.
Turmeric is well known for its great digestive support to the body and is even known to treat inflammatory bowel disease, cystic fibrosis, and help prevent colon cancer. Turmeric helps detoxify the body of xenobiotic chemicals that are often found in the liver. Turmeric can often be found in Indian cuisine, but can also be used in other recipes such as egg salad, tea, or even smoothies. More helpful hints.
5 Essential Oils for Women’s Health
- Clary Sage
The benefits of clary sage include natural menstrual relief, anti-anxiety properties, and anti-depressant activity. When used as a massage oil and rubbed directly onto the body, clary sage has also been shown to be an effective essential oil for cramps and relief of discomfort.
Geranium is ideal for balancing your hormones as it acts like a tonic for the adrenal cortex. Geranium aids in hormone balance for women of all ages, whether they’re experiencing puberty, sterility, or menopause, and relieves fluid retention and reduces breast tenderness commonly associated with PMS symptoms. Additionally, geranium helps to manage adrenal fatigue and its symptoms, including depression, nervousness, and chronic fatigue.
Frankincense’s two valuable benefits include its sedative properties and its anti-inflammatory properties. Frankincense is also one of the most powerful essential oils for heavy periods and often helps with tenderness during the menstrual cycle. Frankincense also has benefits for overall mind and body health though, aiding in mood changes and lowering levels of anxiety and depression.
Jasmine is known as the “King of Oils.” It is made by steam-distilling flowers and has been used for women-related issues for centuries. Jasmine helps during PMS and menstruation, promotes healing of hormone-related imbalances like acne, and reduces stretch marks and the appearance of other scars as well. Following birth, jasmine can be useful in reducing postpartum symptoms such as anxiety, depression, and low energy, as well as increasing milk supply. Additionally, jasmine has demonstrated the ability to decrease uncomfortable menopause symptoms when applied directly to the skin or inhaled.
The benefits of lavender include its ability to eliminate nervous tension, relieve pain, disinfect the scalp and skin, enhance blood circulation, and treat respiratory problems. Lavender induces sleep, which has made it a common recommendation for an alternative treatment of insomnia. Its calming scent also makes it an excellent tonic for the nerves and anxiety issues. Because of this, it can be helpful in treating migraines, headaches, depression, nervous tension, and emotional stress. Additional benefits of lavender oil also include assisting in digestion and immunity.
An Exercise Plan for Beginners
5 Pre-Workout Snacks
Bananas are packed with carbohydrates and potassium, which support both nerve and muscle function and help you operate better at the gym.
Oats are jam packed with fiber to the point that they release their carbohydrates gradually. Because of this, energy levels are kept consistent throughout your workout, which means you can train harder and longer without hitting any roadblocks.
- Whole Grain Bread
One slice of whole grain bread is an excellent source of carbs. For a protein-packed snack you can add some hard-boiled eggs.
- Grilled Chicken
If you want to build muscle or go hard on circuit training, grilled chicken works best. Pair it with broccoli for the perfect combo.
- Trail Mix
Nuts may have a high fat content, but they also provide the protein and calories required if you’re trying to gain muscle mass.
8 Post-Workout Snacks
- Whole Wheat Bagel with Peanut Butter
Whole wheat bagels with peanut butter contain loads of essential nutrients and protein to help rebuild your muscles.
- Dried Fruit and Nuts
Nuts provide a quick dose of protein while the fruits provide carbs.
- Cottage Cheese
Cottage cheese is packed with good protein and fat, while also having very few calories.
- Sweet Potatoes
Sweet potatoes are a superfood that can be prepared right in the microwave for easy snacking with great health benefits.
- Fruit Smoothie
Fruit smoothies are healthy, of course, and with a scoop of protein powder or peanut butter they provide your body with added repair and aid in muscle growth.
- Greek Yogurt
Greek yogurt has double the amount of protein compared to regular yogurt, and it’s much healthier for you overall.
- Egg Omelet
An egg omelet is an excellent source of high-quality protein for muscle growth.
- Chocolate Milk
Low-fat or fat-free chocolate milk is one of the best post-workout drinks. It provides you with a healthy mix of protein and carbohydrates.