May 18, 2024

Are You Taking Care of Your Spiritual Wellness and Spending Time with God?

October 9, 2013 by

Last week I shared there are three components of Wellness—social, spiritual, and physical.  This week, let’s discuss spiritual wellness.  You may be thinking, “I got this one!  I am a believer in Christ.”  But if you are honest with yourself, are you taking the time to focus on your spiritual wellness by spending time with God?

As a Fitness and Food Designer for busy women, I create fitness and nutrition plans for women.  What has always amazed me is that most women want not only to have time for exercise, but to have time with God each day; but it can be a struggle .

Women of today, myself included, can get overwhelmed at times with all there is to do, even when things that are good.  It can seem impossible to balance all of our different responsibilities and daily tasks, great and small.   However, I believe and know from personal experience, that the only way to have true peace and balance is to focus on your spiritual wellness every day.

If things have gotten so busy for you, take a minute to remember why spending time with God each day is a necessity of life to be spiritually well.

1. To Honor God

What if your husband, a close friend, or your child said, “I love you,” yet they never took the time to listen or have a conversation with you?   I am guessing you would question their feelings by their lack of interest in you.  We bring honor to our Creator by just showing Him He is important.

2. To have a life of peace and balance

Having a life of peace and balance does not just happen.  We cannot wake up, rush out the door, stay busy all day, fall asleep to television each night, and then expect to find a sense of peace and contentment in our life. One of my favorite scripture verses is Psalm 34:14 which says,  “Seek peace and pursue it.”  We have to find the time to seek it out in our daily walk with God.

3. To have less stress and anxiety

Philippians 4:6 says, “Do not be anxious about anything, but in every situation, by prayer and petition with thanksgiving, present your request to God.”  Daily quiet time with God will reduce anxiety and stress.

4. To discover our sense of purpose

We can get so caught up doing so many “busy” things that keep us from being what God intended us to be.  A sense of purpose is found when we take the time to seek God and discover our personal gifts and talents.  It cannot be found when we busy our self trying to find it.

How do you find time to focus on your spiritual wellness?

1. Begin by realizing it is ok to start with 5-10 minutes a day.  Find a quiet place that is designated as your “quiet place.”  Have your Bible study and Bible in a basket ready to go so that you do not waste valuable time or become discouraged.

Bible basket

2. Start a daily journal.  Yes, I know it can be scary.  What if someone finds it and actually reads it?  There are many ways to journal, but I would recommend two of the following ways:

 journal

First,  journal your thoughts and feelings about the events in your day.  This can help get out all of the mental clutter that may cause stress and preoccupy you from taking time to focus on God and what He may want to tell you.

Secondly, journal your day to include all of your responsibilities and activities that can take up time in your day.  As you read it and reflect, you may find that you are spending your time on things that are not a priority.

And finally, if you are unsure how to focus on your spiritual wellness, take a moment today and read the vision you have for your life as I suggested in One Step to a Consistent Healthy Lifestyle .  When things get unbalanced for me, I know it’s time for me to revisit my vision and see how my time with God plays out in my day.

To be completely healthy and balanced, I ask you:  “Are you taking care of your spiritual wellness and spending time with God?”  If not, what is one step you can do today to make that happen?

In Good Health,

Crystal

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Are You Socially Well?

October 2, 2013 by

Wellness is one of the “hottest” health words of the 21st Century.  There are wellness programs and products everywhere.  However, I am not too sure most people know what it means.  Although it can be defined differently by many people, wellness is simply being healthy physically, spiritually, socially. For a woman to have balance and peace, each component of wellness should be a part of a healthy lifestyle. This week, let’s focus on Social Wellness.

Social Wellness can be defined as a person seeking positive, interdependent relationships with others, and developing healthy social behaviors. In today’s busy world, I am deeply saddened by the lack of true friendships between women.  Because of hectic schedules, pride, insecurities, and life’s demands, it can be easy to avoid investing time and energy into healthy relationships.

I have to be honest, there was a time many years ago that I fell into that category.  I was a busy woman, could handle things on my own, and did not feel the need to truly invest in real friendships. Oh, I had many “friends,” but not quality relationships.

Through the years, God has allowed me to go through struggles physically and emotionally that completely humbled me and brought me to the place where I realized I cannot do it alone.  During those times, if I did not have my “girlfriends” to give me Godly wisdom and encouragement, a shoulder to cry on or help with life’s demands, I do not know if I would have survived.

We, as women cannot let our pride, insecurities, anger, bitterness or busy schedules allow us to think we have to handle this life all on our own. God did not create us with that intention.  John 15:13 says “Greater love has no one than this, that he (she) lay down his life for his friends.”

WHAT IS A FRIEND

I ask you today to stop and observe if you are surrounded and invested in positive, healthy friendships.  If not, is it time to leave your “normal crowd” or to begin investing in the good friends you do have?  Remember social wellness is not just being “social.” It is developing healthy social behaviors.

A good girlfriend is:

  • an encourager
  • a helper in time of need
  • a confidant
  • someone to hold you accountable to what is right and wrong, not what you think

HOW TO MAKE GOOD FRIENDS

Even as women, we can get uncomfortable when trying to make new friends or being vulnerable with the ones we have. Here are a few ways that I have had to learn.

  • Get involved and out of your comfort zone by attending a positive social gathering that is different from what you would normally do.
  • Throw a small party.
  • Identify one person in your circle that shows the qualities of a positive friend and invest time with her one on one. 
  • Be willing to be vulnerable.
  • Distance yourself from the wrong friends so that you have room for the right ones.

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Begin today working on a well balanced life and discover how you can become more socially healthy.  Why not call a girlfriend and go have lunch?

In Good Health,

Crystal

 

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Italian Sausage Soup

September 25, 2013 by

Fall is here along with a busy schedule at my house which means time crock pot cooking. One of my family favorites is Italian sausage soup .  It is healthy and easy to throw together with a hectic schedule since I usually have most of the ingredients in stock.

 ingredients

  • 1 15-ounce can of any beans you like, drained; I use Pinto
  • 1 pound of lean sausage, your choice cut into bite size
  • 1/2 medium onion, diced
  • 1/2 medium carrot, diced
  • 3 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 15-ounce can diced tomatoes
  • 6 to 8 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • salt and pepper
  • 1 cup small pasta
  • grated Parmigiano Reggiano cheese

My kids and my husband love, love, love sausage – – any kind of sausage, and the greasier the better to them.  However, they will get a healthier choice when I cook for them.  I like using deer sausage which is leaner and more flavorful especially when lucky enough to receive some from a friend, who is an avid hunter.

sausage

 

 Here is the easiest part.  Throw everything into your Crockpot, even sausage precooked and cook 6-8 hours on low.

in crock pot

For the last hour, add your pasta and cook on high.  When pasta is tender, sprinkle with parmesan cheese and you are ready to go.

Final

 

This is a perfect meal on a cold night or a busy day when you don’t have time to stew in the kitchen.  It’s filled with lots of protein and fiber.  The carrots give one serving of a vegetable; however, you could add other vegetables such as zucchini or squash.  To add in a few more greens, I like to serve with a toss salad.

 toss salad

Italian Sausage Soup, it gives a kick to the name  soup and salad.

I can’t wait to share more recipes and tips on how to plan meals that are quick and easy for a busy schedule in my upcoming Weight Loss Teleclass.  Check it out and email me to sign up for my FREE ORIENTATION to learn more.

In Good Health,

Crystal

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One Way to Stick to an Exercise Program #10 – Make it a Part of Your Lifestyle

September 18, 2013 by

Are you tired of feeling guilty on Monday for your weekend?  Do you ever feel you should give up because you have not exercised in a week?   Then it is time to change the way you think and make exercise a part of your lifestyle.

To stick to an exercise program, we have to think of exercise as a part of our life.  That is why I am always skeptical when I hear about crazy workout programs or unrealistic times/places women attempt to exercise.  If it does not fit into your lifestyle, it simply will not work.

Let me share my personal example.  Before children, I worked out 6 days a week 1-1.5 hours a day.  However, there is no way with two children, a job, after school activities, volunteer work, and my desire to be a good wife that I am able to do that today.  If I thought I had to do that, I would definitely give up and quit. But because exercise is a part of who I am, I had to change my expectations and develop a program that works for me and my schedule.  I am able to stick to it because it is a part of my lifestyle and I make it fit for me.

I have such a passion for working with women to create a personal exercise and eating program that work with their lifestyle because I see so many give up when they feel hopeless.  It can work no matter how busy life gets.  There just has to be a change in thinking.

Number 10  in our top ten ways to stick to an exercise program:

Make it a part of your lifestyle

In Good Health,

Crystal

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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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