December 23, 2024

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.

MS 150

 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

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , , , , , , , , , , ,

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.

crystal-amy running

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

Filed Under: Coaching w/ Crystal Tagged With: , , , , ,

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

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , ,

Good Carbs vs. Bad Carbs in Your Diet

July 3, 2013 by

AskCrystal.jpg

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

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , ,

Running or Walking with Jesus

June 12, 2013 by

My morning quiet time with God is my favorite part of the day.  I have a special chair and perfect side table for my coffee and Bible. I feel so close to the Lord by praying and studying His Word. But I have to be honest, there are times when I get up from “my chair” that I don’t talk or listen to Him for the rest of the day.  A few years ago, I heard a pastor share how he talked to Jesus while riding in the car. If he were driving alone, he pictured Jesus sitting next to him and he would pray.  So I thought…that is it!  I will invite Jesus to ride in the car with me each day.  I never once thought about running or walking with Jesus.

JESUS WEARS NIKE’S

That week, after my morning coffee and quiet time, I put on my tennis shoes to head out for a run.  While running, I said a quick prayer,  “Lord, help me remember while driving that You are riding right next to me and to pray.” It was at that moment, I felt like He took me by my shoulders and shook me right in the middle of MY RUN.  I know He said, “Do you not see me running right here next to you?”  Friends, he was not in sandals, I believe He was in Nike’s.

Now, there is nothing that can replace the quiet and still moments of kneeling at the feet of Jesus to pray. But, the Lord has shown me so many things while running circles around my block giving Him praise, sharing my concerns, and listening to His voice.

The Struggle

I completely understand the struggle to find time for prayer and exercise, which is why I am so passionate about designing exercise programs for busy women. However, I believe before starting a new fitness program, we have to discover how to have balance in our life. I believe real peace and balance can be found by spending time with the Lord Jesus.

THIS WEEK

We have been talking about how to start an exercise program and use our time wisely.  If you are struggling to find time to exercise and pray, try doing them together. You can improve your health physically, mentally, and spiritually by running or walking with Jesus.

To Your Health,

Crystal

*****

If you have a question for Crystal, related to health and exercise, please email them to:

Crystal@girlfriendscoffeehour.com

Filed Under: Coaching w/ Crystal Tagged With: , , , ,

Guidelines for Beginning An Exercise Program

June 5, 2013 by

AskCrystal.jpg

 

Dear Crystal,

I am a 55 year old woman who is overweight by almost 100 pounds.  I currently get very little exercise. I work behind a computer for several hours a day, and I want to get back into shape. I also have lower back issues, and weak ankles. What is a good exercise routine for me to get started with?

Signed,
Anonymous

 

Dear Anonymous,

Congratulations on starting an exercise program. Getting started can sometimes be overwhelming but, with the right motivation, you can do it. There are certain guidelines for beginning an exercise program.  Here are a couple before you get started.

1. Receive clearance from your doctor with any specific guidelines.  American College of Sports Medicine, the largest sports medicine and exercise science organization in the world, recommends that all females over the age of 50 receive a physicians release before starting an exercise program.

2. Invest in a few pieces of apparel.

  • A good pair of walking or running shoes.  Walking in street shoes or thin sneakers could result in injury.  Find a knowledgeable athletic shoe store and get a pair of name brand walking or running shoes that is best for you. Also, because our feet swell during exercise, buy a size bigger than your normal shoe size.
  • Cool clothing.  While many feel it is beneficial to wear extra clothing to sweat more, all those layers do not allow your body to cool and can lead to overheating and exhaustion.

WEIGHT LOSS

For weight loss, calorie burn is a priority. My recommendation for a beginner exerciser is to start  a walking program. Walk at a brisk pace to increase heart rate, which is the key to burning more calories.  While activities like Pilates and Yoga are awesome and provide many benefits, your primary focus should be cardiovascular exercise 3-5x a week.

For your walking program, begin with a simple plan of 30 minutes a day in duration, even if it is 10 minute intervals at different times.  Gradually build your times up to 30-60 continuous minutes.  If time does not permit that duration, work on increasing the speed of your walk during the time you do have for exercise, which burns more calories too.  🙂  Be sure to end your workout by cooling down and stretching your hamstrings, quadriceps and calf muscles.

LOWER BACK ISSUES 

Lower back issues can be the result of injury or a sedentary lifestyle.  If injury is the culprit of your back problems, be sure to check with your doctor for the type of rehabilitation or prevention exercises he recommends.

Low back pain can occur many times, due to extra weight, sitting for long periods of time without stretching muscles or an accumulation of stress, which for many is carried in the back and shoulders.  Taking about 10 minutes each day to stretch your low back and hamstrings when your muscles are warm (either after exercise or a hot shower) will eliminate a lot of stress and tension in your back.  Yoga or light Pilates is also very beneficial is eliminating and preventing lower back pain.

WEAK ANKLES

Weak ankles could also be a result of extra weight and lack of exercise. By strengthening through exercise and a safe weight loss program, your ankles should be feeling stronger.  Again, if problems persist, consult your doctor.

In summary, as a beginner who wants to lose weight, I would say you are ready to begin a brisk walking program for 30-45 minutes 3-5 days a week followed by 10 minutes of stretching to eliminate any tightness or tension and the risk of pulling a muscle.

You can do it!  Take a deep breath, put on some great music with good tennis shoes and get to walking.

To Your Health,

Crystal

Wellness Coach/Fitness Designer

 

*****

If you have questions for Crystal, relating to health or exercise, please email them to:

Crystal@girlfriendscoffeehour.com

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , ,

An Exercise Plan that Gets Results

May 22, 2013 by

AskCrystal.jpg

Last week, I talked about finding the right motivation when starting an exercise program.  But let’s be honest, we still want an exercise plan that gets results, either physically or mentally.  It can be easy to quit if you feel defeated and it is important you follow a program that is right for you.  Everyone has different goals, schedules, and fitness levels.   Once you have established your motivation and made exercise a priority, it is  time to develop an exercise plan that gets results.

Establish the following for your program:

Type: Choose the right type of exercise (walking, jogging, yoga, strength training, Zumba, step class, etc.) to meet YOUR goals whether it is to gain energy or strength, maintain a healthy weight or increase flexibility.  Find something that you actually enjoy and determine if it is appropriate for your fitness level and physical limitations.

Intensity:  Determine how hard you will work and include the appropriate working heart rate. As a certified instructor with American Council of Exercise, I guide my clients with the following heart rate zones when designing a fitness program.

Duration: Set the appropriate length of time for your workout. Do you need 20, 30, or 60 minutes to achieve your desired results?

Frequency: Decide how many days a week are needed and what you can commit to give.

Proverbs 21:5 says, “The plans of the diligent lead surely to the advantage, but everyone who is hasty comes surely to poverty.“ At the beginning of the week, take a few minutes with your weekly calendar and pencil in your exercise for the week.  Be sure to include the type, intensity, duration, and frequency.  With a plan and a goal,  you are less likely to quit a few minutes into it.

Proverbs 16:3 says, “Commit to the Lord whatever you do; and your plans will succeed.”  Give that plan to God as a way to honor Him and commit to stick with it.  With commitment and the right program for you, you will have an exercise plan that gets results.

*****

If you have questions for Crystal, please email her at: Crystal@girlfriendscoffeehour.com

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , , , , , , , , , , , ,

Crucial Questions Before Starting an Exercise Program by Crystal Breaux, Wellness Coach/Fitness Designer

May 15, 2013 by

shelly

 

Have you ever wondered what you should do when starting an exercise program, such as:  What works, what doesn’t work?  Should I do cardio or lift weights?  How long, how fast, and what do I wear?  These are all important questions and need the right answers to achieve your personal health and fitness.

However, can YOU answer two crucial questions before starting an exercise program?

  1. Have you made exercise a PRIORITY in your life?
  2. What is your MOTIVATION?

Your answers will not only help you get started, but set the road map for having a consistent exercise program, which can be the most difficult part.

Follow me for a moment with this newspaper headline:

“After receiving the news that she would have to drive 45 minutes to pick up her 1 million dollar lottery check, a busy woman states  that she  “does not have time” and will have to decline her winnings.”

Does that sound crazy or what? Like me, I am sure you are thinking, “I would find the time!” because I know that…

  • My life would change
  • I would never HAVE to work again
  • My kids college would be paid
  • I would never have to worry about money again

Without a doubt, picking up that money would become a PRIORITY that day because of the benefits I would receive in finding 45 minutes in my day.

How often do you say “I don’t have time to exercise?”  Let’s be honest — is it that you don’t have the time or you have not made exercise a priority?

WHAT IS A PRIORITY?

A priority has been defined as something afforded or deserving attention. 

The truth is we will make time for the things that are a PRIORITY to us, like picking up a million dollars. We will rearrange schedules, cancel meetings, or say no to certain things so that it can be done.

WHAT IS YOUR MOTIVATION?

Would exercise become a priority if you were motivated for the right reasons?  Before I design a specific program for my client, we establish a concrete motivator.

It is important to know that what motivated you in the past may not motivate you now.  For example, the only reason I exercised 20 years ago was to “hopefully” look a certain way in my jeans, although it did not exactly work.  Today at age 41, while the jeans do matter (let’s be honest) it is not my only motivation for exercise.  If I use “the jeans” as my only motivation, exercise would not be a priority.

What does motivate me is focusing on Scripture and remembering that when I exercise I am

  • Bringing honor to God with my body (I Corinthians 6:19-20)
  • Feeling close to God as He strengthens me during my exercise (Isaiah 45:5) and brings me:
  • Less stress (Philippians 4:6)
  • More peace (Psalm 34:14)
  • Feeling good and in good health (Proverbs 3:8)
  • Strong enough to do what I am called to do (Proverbs 31:17)
  • More energetic at work (Proverbs 31:17)
  • Positive with a better attitude (Proverbs 17:22 )
  • Feeling confident about myself (Psalm 197:14)

What will motivate you today?  Before jumping into the next exercise craze, ask yourself the real questions before starting an exercise program.

  • What is my motivation?
  • Have I made it a priority?

If just like taking the time to pick up your money would change your life,

how would your life change if you were motivated to make exercise a priority?

 

To Your Health & Wellness, 

Crystal Bush Breaux

Wellness Coach/Fitness Designer

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , , ,
« Previous Page