April 20, 2024

One Way to Stick to an Exercise Program #9 – Look at All of the Benefits

September 11, 2013 by

Has this ever happened to you?  After exercising consistently for a solid week, you step on the scale to discover there is no change in your weight. Or, you have lost your motivation because your weight is no longer an issue for you.  It is now easy to give up and quit.  It could be because you have been focusing on weight loss as the only benefit of exercise.  One way to stick to an exercise program is to look at all of the benefits you gain from exercise.

How to Stay Motivated

Attaining a certain weight, look, or size is only one benefit of exercise. To stay focused and motivated to stick to an exercise program, take some time to think and meditate on all of the things you will gain.  Here are just a few:

  • More energy for yourself, family, peers and co-workers
  • Higher self esteem and confidence in who you are as a woman
  • Less anxiety and stress
  • Decreased risk of cardiovascular disease, hypertension, stroke, osteoporosis, and diabetes
  • Lower cholesterol
  • The ability to be a role model of health and fitness to those around you
  • Better sleep

What is Your Motivation?

Focusing on one benefit of exercise as the only motivation to continue can lead to giving up when it is not accomplished.  For example, you may not be motivated anymore to fit into a certain pair of jeans, but you are motivated to increase your energy level and decrease your stress. Last week, I talked about journaling after you exercise and suggested that you list several things you felt after your workout. When you are unmotivated, you can look back at your journal and remember all of the benefits.

Your motivation may change at different times in your life.  I must confess there was a time many years ago I was motivated to exercise only for the jeans.  Today, my motivation is to be healthy and strong for my family, REDUCE MY STRESS, and honor God.  If your motivation has not become clear to you, take a little time to determine what it is, but don’t give up.   Hold on to these scriptures:

Galatians 6:9:  And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

1 Corinthians 9:24:  Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.

Take a few minutes to write down all of the benefits that motivate you to persevere.  When you have YOUR motivation, you will find you have one way you can stick to an exercise program.

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #8 – Keep an Exercise Chart

September 4, 2013 by

I know a woman who lost over 20 pounds and increased her exercise from walking .5 miles a day to consistently walking 3 miles a day.  No matter rain or shine, she was up each morning walking.  How did she stay motivated to stick to an exercise program?  One way is that she kept an exercise chart.  Each week, she logged her weight and kept a daily record of her exercise.  What a motivator for the days she did not feel like exercising to look back over her logs and review her progress.

Who else did she motivate?

Me!  As her 11 year old daughter, she inspired me. I remember, rain or shine, my mom was out walking the streets early each morning after she spent daily quiet time with the Lord.  Because most mornings it was still dark in our large neighborhood, her tracks were made by simply walking up and down the street for three miles. After each workout, she logged her exercise including the progress of her weight in a written journal.  My mother did not have to tell me how to develop discipline and perseverance when things got tough.  She modeled them for me.

One of the things I have noticed with my clients, as I work with them to create their personal fitness and food design, is that sometimes their motivation for exercise can dwindle about half way through their program. One of my suggestions is to keep a journal.  It can be done in a notebook but, with today’s technology, it can be done on a smart phone or personal computer as well. I recommend tracking several things after exercise.

  1. Your type of exercise, distance, time and intensity.
  2. Your feelings such as peaceful, confident, fit or energized.
  3. Your weekly weight.

On the days you don’t feel like exercising, it can be motivating to look back and see how far you have come in your fitness.  You can see that you are now walking or running farther, working at a faster pace or at a harder intensity.  You may be reminded of the benefits you receive that can be quickly forgotten whether it is weight loss, a peaceful mind and heart, energy or a new found confidence.   Seeing it in writing can be motivating.

Number eight on our ten ways to stick to an exercise program,

Keep an Exercise Chart

 It might teach you something about yourself and be an example to the lives of those around you.

To download your FREE copy of a Weekly Exercise Chart, click HERE:
WEEKLY EXERCISE CHART

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In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program – #7 Progress Slowly and Be Patient

August 28, 2013 by

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Why does it happen every year?  Those New Year “Resolutioners” who start a new exercise regiment only to quit before spring arrives.  Research shows 60% of people who start an exercise program drop out within the first 6 months or even less. In my opinion, there are three reasons why people quit so quickly.

  1. They attempt too much too fast.
  2. Their schedule cannot handle that big of a change.
  3. They are not patient and want to see quick results.

When it all becomes overwhelming without seeing the desired results, they throw in the towel.  To stick to an Exercise Program past the first six weeks, you have to progress slowly and be patient.

HOW IS YOUR PATIENCE?

Patience. Who really likes that word?  I have to be honest; patience is not my best attribute.  When things are not going my way, my natural tendency is to become aggravated and quit.  However, when I think about the qualities of Jesus, I can’t help but think about how patient He is with me.  Where would I be if Jesus gave up on me so quickly?  He believes in me and knows what I can accomplish through Him.  Despite my weakness and failures, He never gives up on me.

What if you had the same patience with yourself that Christ has with you?  What could you accomplish? Could having patience with yourself be a way for you to stick to an exercise program and make it a habit? What would happen if you did not give up so quickly?

Galatians 6:9 says:

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 I WANT IT NOW

I definitely like living in a world where we can get almost anything, quickly.  When I  make up my mind that I want something my philosophy is “why drag out the process.” I have even said this to God when praying for certain things in my life.  🙂  Thankfully, He knew that I needed to progress slowly and not add too much to my plate at one time.  There were things He needed to teach me that would take time.  He knows every time how much I can handle at each stage of my life.

It is the same with exercise.  Killing yourself trying to get quick results is not the way to develop healthy habits that will lead to a consistent exercise program.  A new program must be designed with the right program at this stage of your life.

Don’t give up on yourself.  Results happen when you are consistent.  When you decide to be patient and progress slowly, you will find it is easier to stick to an exercise program.

In Good Health,

Crystal

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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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