January 14, 2025

Ten Ways to Stick to an Exercise Program – #6 Get Results in Your Program

August 21, 2013 by

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Like most people, myself included, you probably want to quit when you do not get results from exercise.  I have heard women say, “I go to the gym every day” or “I have been trying really hard and nothing is working.”  If you have felt this way, it could be because you are not following a program that is right for you. Everyone has different goals, schedules, and fitness levels; and cannot follow the same plan.  To avoid frustration before you get started, develop an exercise program that gets results.  It will help you stay focused and able to stick with it longer.

Take a few minutes when writing out your workout schedule and determine the following:

  • Type: What do you want to achieve? Is it weight loss, strength, or flexibility? It is important to choose the right type of exercise (walking, jogging, yoga, strength training, etc.) to meet YOUR goals. Don’t forget the type should also be something that you enjoy.
  • Intensity:  This refers to how hard you are working. Are you working at your target heart rate, burning enough calories during your cardio exercise or lifting the right amount of weight to see changes in your muscle tone?
  • Duration: Once you determine your intensity, next set the appropriate length of time for your workout such as 20, 30, or 45 minutes. .
  • Frequency: Decide how many days a week you can commit to.  If you are just starting, don’t set yourself up for failure by trying to do 5-7 days a week. Start with 1-2, gradually working your way up to 3-5.

I have seen so many women become frustrated when they do not see any benefits from their work.  If you have felt that way, it could be that you are not following the right program.  A few small changes in your type, intensity, duration, and frequency may be all you need to see results.

If you are not getting the results you want or unsure of how to get started, it may be helpful to consult with a professional.  I would love to help you. Learn more at http://www.yourfitnessdesigner.com/Services.html  and email me to set up a time for a consultation.  Avoid feeling like you are roaming around aimlessly wondering what you should be doing.  Start with the exercise plan that will get results in your program.

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #5 – Make it a Priority

August 14, 2013 by

Last week, I suggested scheduling your workout and putting it on the calendar as one of the ways to stick to an exercise program. But let’s be honest, exercise may not always be an appointment that is important enough to keep.  Before you can actually stick to your program, it has to become a priority.

As we move halfway through our top list, this is where the rubber meets the road. Have you ever said, “Exercise is important to me, but I just can’t find the time.”   The truth is where you spend your time demonstrates what is important to you.  If you want to really know what is important to you, look at where and how you spend your time each day.

Does My Time Equal My Priorities?

There are times in my life when things get so hectic, I have to stop and evaluate if I am putting my time toward what I say is a priority to me.

Am I being truthful if I say God is important to me, yet do not take time each day to spend quiet time with Him?  Can I say my husband is a priority, yet, our only spoken words each day are good morning and good night?  What if I never spent quality time with my children just to play and talk?  What would they benefit from me as a mother? And can I honestly say, my health is important, yet never take at least 30 minutes for myself to get in a little exercise.

Determine Your Priorities?

Here is a little challenge that takes courage.  Spend a few minutes and make a list of the top five most important things to you.  Now make another list of how you spend your time from the moment you wake up until you go to bed.  Don’t forget things like checking email and Facebook, watching the news and favorite TV show, or talking on the phone.  All of which can be beneficial, educational and/or helpful, but do they support your priorities and are you using your time wisely?

The Bible gives us guidance on how to use our time in Ephesians 5:15-16: “Look carefully then how you walk, not as unwise but as wise,  making the best use of the time, because the days are evil.”

If you are ready to make yourself a priority, be wise with your time and eliminate or alter those things that are unnecessary at this time in your life.  You may discover you have an extra 20-30 minutes to design a program that you can stick with and actually fits your lifestyle.

 #5

Number 5 on our list of ways to stick to an exercise program:

MAKE IT A PRIORITY

Is it for you?

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #4 – A Workout Schedule

August 7, 2013 by

“I will try and workout tomorrow.”   “I think I can this week.”  Those are the words of someone with great intentions attempting to start an exercise program.  However, when other things “pop up,” exercise is usually the first thing to go.  If you can relate, have you ever thought about writing a workout schedule for a week, as you would other appointments, and then place it on your calendar?

Let me give you a few examples. To ensure you do not forget, do you place the following on your calendar?

  • Lunch with a friend or business associate
  • Meeting with co-worker, boss or direct report
  • Hair cut or manicure
  • _______ (You fill in the blank)

Because they are important appointments and can’t be missed, you probably write them down somewhere so that you do not forget.  Exercise can be the same.  If it’s something that you really want to do, it may need to be planned out, scheduled and written down to keep that appointment.

Proverbs 21:5 says, The plans of a diligent lead sure to his advantage.

Proverbs 16:8 says, Commit your works to the Lord and your plans will be established.

What this says to me is that God will honor those who are hard working and diligent with their plans and if we commit them to God, we will succeed.

#4 Number four this week in our top Ten Ways to Stick to an Exercise Program is to make a workout schedule and then put it on your calendar.

I’m curious, have you ever thought of this and how do you think it may work for you this week?  Keep me informed.

 

 In Good Health,

Crystal

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10 Ways to Stick to an Exercise Program – #3 Set Specific and Realistic Goals

July 31, 2013 by

When I am tempted to quit or lose focus, I find encouragement from one of the greatest men in the Bible who demonstrated determination and a passion to complete a job—Nehemiah.  He had a vision to rebuild a wall of protection around the city of Jerusalem and set specific and realistic goals to get it done.  He did not roam around aimlessly, but took his time to get a clear and realistic plan, as described in one of my favorite books by Andy Stanley, Visioneering.

My favorite verse that so well describes Nehemiah’s determination is his response when others tried to distract him from his vision of rebuilding the wall.  “I am carrying on a great project and cannot go down” (Nehemiah 6:3).   He was completely focused on the end result and not ready to give up.

A Vision

Before setting specific and realistic goals, the first step is to create a vision for your health. A vision is something you are continually working toward…not a check off.  Without it, you will be tempted to fall off course by letting other things distract you and you will eventually quit.  Let me give you a personal example.

My Wellness vision states:

“I am feeling and looking fit (not perfect) by exercising 4-5 days a week and spending daily quiet time with God and my family.”

By having this as a statement for my life, it is easy for me to say yes or no to certain things that support my vision.  My vision is a priority and focus for me.

Set Specific Goals

Just like Nehemiah’s plan, specific goals must be set that support your vision. When I hear someone say, “I am going to exercise more,” I reply with the following questions:

  • “How much more exercise?”
  • “What type of exercise?”
  • “How many times?”

Without knowing the answers to these questions, it is like roaming around in the wilderness with your eyes closed thinking you will eventually get out. It won’t happen. Your exercise goals must be defined specifically, for example:  “I will walk for 30 minutes three days a week.”

Be Realistic

Let’s not forget goals have to be realistic and fit your busy lifestyle.  My husband loves bike riding and trains for a couple of biking events a year. During training season, it usually consists of several hours each Saturday morning. I have been asked why I do not train with him.  The reason is it does not fit within my vision nor is it realistic for me and the schedule I want to keep.  Trying to bike would only cause me frustration, which would lead to quitting because of an unrealistic fitness goal.  Maybe one day when my life has a different schedule and a different vision, I will ride with him.  For now I will concentrate on other goals and be his biggest cheerleader.

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 What is Your Vision?

If you want to stick to an exercise program, take a few minutes to create a vision of what you want to be, look and feel like.  Once you have that vision, set specific and realistic goals around it that fits your busy lifestyle.

I believe you can do it.

In Good Health,

Crystal

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10 Ways to Stick to an Exercise Program – #2 Choose Something You Like

July 24, 2013 by

I have to confess when I turned 30, I set a goal to be a great swimmer and become a regular tennis player by the time I was 40.  Well, I am now 41.  I can count on one hand how many times I have gotten in the pool over the last ten years and I know for a fact I have only been on the tennis courts once.

The truth of the matter is I don’t like either one (I apologize to all the tennis players) nor did I have the time I need to spend on each of them with a busy, hectic schedule. It just did not fit with my schedule.  So in reality, I was setting myself up for failure. There was no way I could be consistent trying to swim or play tennis as a part of my personal exercise program.

Setting unrealistic goals and expectations by attempting to do things that you do not like may be what is keeping you from sticking to an exercise program. Who cares what someone else is doing. Yes, to see changes in your body and fitness, new exercises and intensities need to be incorporated, but find a few things that you like or can tolerate, so that you will adhere to your exercise program.

I am not giving up on tennis or swimming completely, but I know for now, it is too much of a burden to work for me. I love to run and lift weights. It works for my schedule and something I can do at home, even with my kids.

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To Your Health!

Crystal

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10 Ways to Stick to an Exercise Program – #1 The Right Support

July 17, 2013 by

Over the next few weeks, I want to share with you the top ten strategies that I personally believe it takes to stick with an exercise program.  Each week, I will have a basic strategy for you to implement into your program.  Some may not be new.  However, there may be a new way of thinking about it which can lead to consistency in your exercise program, even if you are a busy woman.

STEP 1- THE RIGHT SUPPORTER

When designing an exercise program for a busy woman, I find that consistency can be the biggest challenge.  That is why one of my top ten ways to stick to an exercise program is to find a friend who can be that support and accountability partner. Having someone to give encouragement can contribute greatly to the success of a program.

DO YOU HAVE THE RIGHT SUPPORT?

It is easy to give up if you do not have the support of your spouse, children, or best friend.  Sometimes, they may even be the one, who tries to sabotage your success. If you have found that to be the case for you, find someone else who will be supportive.  The right supporter and true friend will:

  • Believe in you with encouragement and motivation
  • Look to your interest and not their own
  • Share your same goals and values, maybe even become an exercise partner to meet for accountability

1 Thessalonians 5:11 describes the type of friend we should have.

“Therefore encourage one another and build one another up.”

ARE YOU DOING IT ALONE?

We, as women, cannot do it alone.  I was once guilty of being so busy with life that I neglected my friendships.  There was a time I thought is was ok to just have acquaintances and I did not have time to invest in meaningful friendships. Did I miss out?  I now understand the need of having the right “girlfriends” who are all working toward the same goals.

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Because of my natural tendency to fear failure, there are times I might quit in many areas of my life.  If those feelings start to surface, I know it is time to reach to my friends who are positive and share the same goals in life.  They give me the courage to move ahead.

Are you someone who has neglected investing in true friendships? Are you surrounding yourself with friends who are a support system for you?  Finding that person may be your first plan of action when starting a new fitness program.  It just may be the key to sticking with it.

I am curious…who is your biggest supporter?

To Your Health!

Crystal

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Quit Trying to Quit Bad Foods

July 10, 2013 by

Have you ever said, “I need to quit! I know I should not eat that!”?  Do you feel like you are constantly battling the things you should NOT do?  I want to share with you a new perspective. Instead of thinking about what you can’t eat, think about what you can eat and quit trying to quit bad foods. Many times if we focus on what we need to add to our life, it eventually takes the place of what we want to quit.

EVERY DAY LIFE

Let me share how to put this concept into everyday life.  There was once a time in my life I was faced with a personal situation that caused me worry and grief.  I continued to dwell on it instead of giving it to the Lord, which solved nothing. I wanted to give that worry up and quit thinking about it, but it continued to be a struggle that led to nothing but self pity.

I realized I had to turn this temptation into something for good and bring glory to God. I loved sending cards to friends who I knew needed a word of encouragement, but of course never really took the time. I decided the time I used for worry and self pity could be used more wisely. So it became a trigger for me…self-pity and worry equaled sending a card.  By placing my focus on others, the self pity was alleviated a lot quicker than just trying to quit on my own. I focused on what to add in my life instead of what I wanted to quit.

Quit trying to Quit Bad Foods

You can use this same concept in your diet.  Instead of trying to use will power or self control to cut out “bad foods,” think about adding more of the “good foods” such as 5 servings of fruits and vegetables a day, or 25 grams of fiber. By concentrating on what foods you need, you have less time to think about those you are trying to avoid—the foods that are a “sometimes” food.

Is there something that has become a habit for you that you know is not the most healthy?  Quit trying to quit! Put into practice a healthy behavior that could take its place, even if it is one thing.

What to Put in Place

Last week, I talked about “good carbs” vs. “bad carbs.”  Most of us love those carbs. This week, think about ADDING “good carbs” into your diet instead of thinking so much about cutting out the “bad.” Here are a few ideas:

  • Aim to eat 5 servings of fruits and vegetables which can give you 10 or more grams of fiber, depending on your choices.
  • Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
  • Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

Remember when you want to add something new, don’t get over ambitious.  Think about one thing at a time and break it down in small increments.

 Quit trying to quit bad foods.

Instead, focus on trying new things.

To your health,

Crystal

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Good Carbs vs. Bad Carbs in Your Diet

July 3, 2013 by

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Dear Crystal,

There is so much information about carbohydrates. I have friends who tell me to cut out all carbs and then I hear there are “good carbs” and “bad carbs.”. Which is it…and what should I do?

I need direction,

Confused

*****

Dear Confused,

It can be hard to figure out the truth about carbohydrates, and how to manage our weight and eat healthy. We are told we need carbohydrates and then told to cut them out. The truth is, it is impossible to cut carbs out of your diet completely.  Trying to live on a carb free diet can deprive you of the nutrients your body needs, not to mention leave you feeling lethargic and deprived.  The answer is filling your body with the right amount of “good” carbs not “bad” carbs in your diet.

HOW MANY CARBS?

Your body has a need for carbohydrates to give you fuel and energy.  To meet those needs, 45-65% of your daily intake should come from healthy carbohydrates. For example, at 4 calories for every gram of carbohydrate, a woman following an 1800 calorie diet would require approximate 225 grams of carbohydrates a day.

NOT ALL CARBS ARE EQUAL

Carbohydrates have received so much blame for weight gain because most Americans fill their diet with processed carbohydrates such as white rice, white bread, white flour, cookies and other sugary filled foods.  The key is to fill your diet with good carbs that consist of plant-derived food such as fruits and vegetables, beans, and foods that are less processed like whole grain breads, wheat pasta and brown rice. 

One way to ensure you are eating the right carbohydrates is to have an adequate amount of fiber each day.  As a woman, you want to strive to eat 25 grams of fiber a day.

As stated in WebMD, fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates. This helps by regulating your blood sugar levels, reducing your risk for type 2 diabetes and fiber helps you feel full which aids in weight management.

Don’t give up your carbs completely, replace all of the sugary, “whiter” foods with healthy high fiber carbs.  Check out next week to learn what foods to add to your diet.

To Your Health,

Crystal

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What Really Matters by Wellness Coach Crystal Breaux

June 26, 2013 by

This week, I was fortunate to have time to sit on my porch one afternoon to relax and just read and meditate on Scripture as my kids played. To be honest, I purposely made things simple for me that day so I could enjoy that time.  Instead of going to the gym or killing myself with a work out, I had enjoyed a long walk at home.  Instead of killing myself in the kitchen, I prepared a simple and healthy meal in the CrockPot for our evening dinner.  Instead of thinking I had to work extra hours for my job or it would never get done, I gave my timeline to God; and instead of thinking I had to plan every minute of the day to entertain my kids, I realized they truly love “just playing” outside.

What I realized is this:  when I focus on the basics—the simple things of life—I’m able to enjoy what really matters.

As a Fitness and Food Designer for Busy women, I have seen many women who are chasing so many different things that it keeps them from enjoying the basic things of life and ultimately keeps them from living a healthy life physically, mentally and spiritually. 

Has life become so busy for you that you are no longer focusing on what really matters? Has your lack of time for “busy work” become an excuse to not exercise?

 Could it be that you are:

  • Trying to please other people instead of looking to please God which can keep you from feeling confident in who you really are in Christ.
  • Trying to be something you are not instead of learning what God created you to be which can keep you constantly busy, yet never feeling successful.
  • Attempting to do too many things at once instead of giving attention to one thing and left feeling exhausted with no energy for yourself, family or career.
  • Focusing on succeeding in things that are really not important so that you feel like you are failing over and over,  or are not good enough.

I love what Francis Chan says in the book Crazy Love, “Our fear should not be of failure, but at succeeding in things in life that really don’t matter.”

These are things that can keep you so busy that you are unable to enjoy what really matters. Life can be easier when you focus on the basic needs of life, which allows you to be:

  • physically fit with proper diet and exercise
  • spiritually fit by spending time with God
  • mentally and socially fit by doing what you are called to do

Ask yourself this question:  “What is keeping me too busy and keeping me from what really matters?”

To Your Health,

Coach Crystal

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One Step to a Consistent Healthy Lifestyle

June 19, 2013 by

We have been talking about starting an exercise program. However getting started with any new way of eating or exercise program is not the hard part.  It’s consistency, which is evident since 60% of Americans drop out of a program within the first six months.  So how do you stick to it with so many distractions in a busy world? One step to a Consistent Healthy Lifestyle is to create a healthy vision for yourself.

Follow me for one minute.

Think about something in your life that you really wanted and worked hard to get.  It may have been a college degree, savings for a home, promotion in a job, or respectful children.  Did those things just happen?  I would guess not.  You had a vision of what you wanted.  And, because it was very clear, you took the appropriate steps to make it happen.

Why do we think being fit physically, mentally, and spiritually will just happen?

It doesn’t.  We must have a vision of what we want for health.  A personal vision will allow us to:

  • Stop trying to do what everyone else does
  • Know the specific and realistic actions to take
  • Give assurance and peace that the right steps for a healthy diet and exercise are being done

I love the Bible story in Nehemiah 6.

Nehemiah had a vision to build the wall of Jerusalem and nothing would stop him.  He was clear on what needed to be done.  He was not chasing the latest trend or trying to do whatever one else was doing.  He had a vision and nothing could stop him as he clearly states in verse 3.

“I am carrying on a great project and cannot come down.”

 

My Personal Healthy Vision

When I think of myself at my best physically, mentally, and spiritually, this is what I see:

  • I am looking and feeling healthy
  • exercising 4-5 times a week
  • spending daily quiet time with God and my family

To fulfill that vision, which is an ongoing process not a check off, I know there are certain steps I need to take each day. I need to say “no” to certain things and let go of unrealistic expectations.  Having that vision helps me be consistent because:

  • I am motivated to have it which makes it a priority.
  • I want to look and feel healthy, not perfect. Comparing myself to others would only leave me feeling like a failure and giving up.
  • Allows me to realize that I cannot attempt unrealistic exercise regimens at THIS time in my life because it may interfere with family time. I choose exercise programs that work for my family.
  • Reminds me that I have to spend time with God and He will show me the right path to take.

You can be consistent

You can consistently exercise and follow a healthy diet no matter how busy you are at this time of your life. It starts by having a healthy vision of what you want for your life.  Once you have that vision, you can have a clear design with the steps to take in a consistent exercise program and a healthy diet.

To Your Health,

Coach Crystal

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