March 28, 2024

Three Mistakes to Avoid in Your Exercise and Eating Program

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Think back with me for a minute…Did you decide at the beginning of the year to start exercising again and eating better? Maybe you bought the new socks, shoes, workout clothes… purchased all of the food and ingredients for the diet which you heard gets results?  If so, here is my question: Did you stick with it or did you make one of the three mistakes that need to be avoided in an Exercise and Eating Program to be successful?

Over the past 20 years in the fitness industry, I have seen so many who start out with good intentions to exercise and eat healthy, but quickly throw in the towel when it seems to be too much. If that sounds familiar, have you ever felt:

  • Overwhelmed because it feels impossible to work for your schedule?
  • Frustrated because you cannot maintain a healthy weight when things get too busy?
  • A lack of confidence in making the right food choices because you follow a prescribed “diet”?
  • Unclear of HOW to take the knowledge you have and actually do it?
  • A lack of peace and balance because this one area of your life is affecting so many other areas?

If you ever felt that way, I would like to share three mistakes to avoid which can lead to a consistent program and give you results.  This week, we will focus on:

Setting Unrealistic Goals and Expectations

It is too much of a shock on your body and lifestyle to go from no exercise to attempting to exercise 5-7 days a week; nor is it realistic to try and change everything in diet.

Before writing an exercise plan for my clients, we look at their schedule to assess what type, intensity, and duration would be best for them to meet their fitness goals as well as accommodate their lifestyle.  Do you evaluate your goals and plan to assess if they are realistic and doable for your schedule as opposed to setting out to exercise with no rhyme or reason?  For example, you may have been able to work out at the gym every day at one time in your life, but now it is more realistic to exercise at home 3 days a week.  With the appropriate type and intensity, you can still get results.

Instead of trying to eliminate everything you think is unhealthy from your diet all at one time, consider making minor changes that are doable and will build your confidence to continue.  Small changes may look like:

  • adding 2 servings of fruits and vegetables a day,
  • preparing a healthy lunch to take to work instead of eating out,
  • cutting out just one unhealthy choice

Be realistic and avoid this mistake in your exercise and eating program by  setting realistic expectations that fit into your schedule.  You will see that you can have  CONTINUOUS success.

This week, I challenge to you think about how you can set realistic expectations for yourself.  Next week, I will share the 2nd mistake to avoid to have a consistent program.

In Good Health,
Crystal

Get Results in Your Weight and Fitness in this Season of Life

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“I have been doing this work out for the past ten years, why am I not seeing any results?”  Have you ever felt like that like?  Trust me; if anyone likes routine and schedules, it is me.  But even with a routine, workout and exercise programs have to change or our fitness level and weight begins to plateau.  Don’t get in the habit of doing the same thing over and over—that will get you stuck. Change the type, intensity, or duration of your exercise.

Have you ever said, “When I used to work out, I did _______; now I can’t stick with anything…”?  The reason is your life and body may be different now. You are a busy woman. Think back…how was your life when you were consistent? How is it different from today? If you get into the habit of thinking you have to exercise the way you once did, exercise may never become a habit for you.

Over the past couple of years, my life has gone through some major changes. Prior to these events, I had a set schedule and, although I changed my exercise with intensity and type, my schedule and routine were consistent. With a new schedule and different responsibilities, I had to change my way of thinking of when I should exercise (if I wanted to get in any type of work out). If I tried to do what I had done up until this point, I would have quit. It simply does not work now.

The Bible tells us,

There is a time for everything,
and a season for every activity under heaven.
Ecclesiastes 3:1

I am in a new season of life and my old way of thinking needed to change. I can’t get frustrated because I can’t do what I once did. It’s a season to create new habits.

I’m curious…

What season of life are you in? Is it time to start forming new habits that will allow you to get the results that you want?

Never Give Up!

never Give Up

I blew it…again.  I am a failure.  Why should I even bother?  I will never get it.

Any of these sound familiar? I’ve been there, experienced and felt it. What I am learning and continue to learn is that “blowing it” gives us an opportunity to re-evaluate how to do it next time.

For example: It’s Saturday night, a group of friends call to go out for Mexican food. Dinner is great, but the next morning you wake up feeling bloated. Not only that, but you feel guilty and like you are the world’s biggest failure (which is a common feeling for many women).

You have two choices:

1.  Continue in the same pattern because you feel like there is no use in even trying

OR

2.  Evaluate how you could have done it differently and have a plan for the next time you go out for Mexican food

My advice to get over the feelings of guilt, is option number 2. You have never messed up so bad that you can’t get back up and try again. Need some more words for encouragement?  Listen here to one of my favorite songs by TobyMac, Never Give Up.   Read these words.

 “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”  Thomas Edison

Honey Corn and Scallion Quinoa….an Easy Side Dish

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Eating out does not have to be the only option during a busy week.  There are simple strategies and recipes that you can implement at home to save money and calories. One of my new favorite dishes is Honey, Corn, and Scallion Quinoa.

If you have followed me for a while, you know that I love quinoa.  It is easy and higher in nutrients than the typical rice or pasta side dish. Once again, I love it because I can cook quinoa in my rice cooker which makes it easy and quick to prepare this delicious dish of Honey, Corn, and Scallion Quinoa.

While preparing my meals for a busy week ahead, one of my strategies is to cook enough chicken for a couple of meals. I then change up my side dishes with simple healthy choices that can be prepared in less than 30 minutes. Here is what a mid-week meal may look like after a busy hectic day.

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The chicken was ready to eat and my only task was to roast zucchini and eggplant in the oven and prepare my quick and easy Honey, Corn, and Scallion Quinoa side dish.  It CAN be that simple.

Ingredients:

  • 2 cups uncooked quinoa
  • 1 (15 ounce) can of corn, drained
  • 1 tablespoon of fresh lemon juice
  • 1 tablespoon of fresh lemon zest
  • 1 tablespoon of honey
  • 1 tablespoon of  “I Can’t Believe it’s Not Butter”
  • 4 Scallions
  • Salt and Pepper to taste

 Directions:

  • Prepare quinoa according to directions (I cook in rice cooker)
  • Melt butter and mix all ingredients together
  • Pour over and mix well with quinoa
  • Salt and pepper

Nutritional Facts:

  • Makes 8 servings
  • Calories – 160
  • Fat – 3gms
  • Protein 6gm
  • Fiber 3gms

Adapted from Gourmet Magazine

In Good Health,

Crystal

Healthy Crockpot Chicken Tortilla Soup

chicken tortilla soupIt is one the busiest times of the year for me. With two kids at baseball park almost every night of the week and balancing work and home life, once again, I could not survive without my Crockpot.

One of my new favorite recipes is this Healthy Crockpot Chicken Tortilla Soup.  It leaves you feeling full, yet it is  light and healthy, and a crowd pleaser at my home.  Check out these easy ingredients and directions.

Healthy Crockpot Chicken Tortilla Soup

Ingredients

1# boneless, skinless chicken breast
1 (15 ounce) can of sweet whole corn, drained
1 (15 ounce) can of diced tomatoes, drained
1 (15 ounce) can of pinto beans, drained
5 cups of chicken stock
1 medium onion, chopped
1 medium red pepper, chopped
2 cloves of garlic, chopped
½ teaspoon chili powder
2 teaspoon ground cumin
1+½ teaspoon kosher salt
1 teaspoon pepper

Directions

1. Place chicken breast in Crockpot
2. Pour all ingredients over chicken and stir together
3. Cook 4 hours on high or 7 hours on low
4. Prior to serving, remove chicken and shred with fork and knife; place back in Crockpot

Serves 8
Calories – 300
Fat – 3grams
Protein – 30grams
Fiber – 9grams

Tip:  To kick it up a little for the kids, I add a little shredded cheese with a healthy portion of crushed tortilla chips on top.  Add this to your menu this week and double it, if desired.  With this Healthy Crockpot Chicken Tortilla Soup, you can have two meals in one week for those busy late night evenings.

In Good Health,

Crystalball season

Why Would We Want to Honor God with our Body by How We Eat and Exercise?

Why

Last week, in my blog, I encouraged you to think of the way you exercise and eat as an opportunity to honor God.  It can be motivating to do it unto Him and not out of our own desires and needs.  However, what if that is still not motivating enough?  How do we even get to the point of wanting to honor Him in all that we do, including how we eat and exercise?  If it is still a struggle, let me share with you what I have learned from my own experiences and why I now want to honor God with my body by how I eat and exercise.

God’s Love and Grace

My friend, when I think about where I would be without God’s love and grace in my life, I am overwhelmed with appreciation toward Him. He has set me free from the bondage of sin and shame and given me a life of joy and peace.  Let us not take for granted John 3:16 and remember that God sent His ONLY son to die for us. Ephesians 1:4 says He chose us to be ‘holy and blameless.’  In verse 6 he reminds us that He “freely” bestows on us His grace.  I am so blessed to walk in His amazing grace everyday that I want to honor Him in EVERYTHING I do.

By accepting and understanding the fullness of His love, grace, and forgiveness, you may discover you have a heart to give back to God.

My Confidence is in Him, Not Others 

Have you gone on crazy diets or tried to stay motivated to exercise because of what you, others around you, or someone from your past has said about the way you should look?  Ladies, we do not have to be imprisoned by the media, what others say, or the voices in our head.  Those pressures can lead to yo-yo dieting or extreme exercise which finally leads to quitting because of a lack of motivation.  How beautiful is it to hear God tell us that we are wonderfully made.

I will give thanks to You, for I am fearfully and wonderfully made;
Wonderful are Your works, and my soul knows it very well.
Psalms 139:14

Once we can become confident in who we are in Christ, and believe what He says about us, our motivation is for Him and not for ourselves or others.

If you are struggling to stay motivated, I encourage you today to stop “trying” to eat healthy and exercise on your own.  Take some time and devote yourself to learning and accepting two things that can change your life.

  1. God’s love, grace, and forgiveness He freely gives you

  2. What God says and feels about you

When we understand these truths, God’s says in John 8:32 that the truth will set us free.  Through this freedom, our motivation can change to give back and

 Honor God with our Body by How We Eat and Exercise

In Good Health,

Crystal

Do You Eat Healthy and Exercise as a Way to Honor God?

glory of GodHave you ever been frustrated because you cannot seem to stay motivated long enough to consistently exercise and eat healthy? Do you feel like you have the discipline for a short time, but then fall back into old habits and quit caring because it feels useless? Here is a question for you to ponder.

How might things be if you decided to eat healthy and exercise as a way to honor God?

WHAT HAVE YOU GIVEN TO HIM?

As followers of Jesus Christ, there are things in our lives we have decided to give to Him such as finances, time, resources, marriage, children, work, etc.  Why then, as women, do we sometimes try and take on the battle of our health and fitness by our own strength, discipline, and power?

HONORING HIM vs YOUR STRENGTH

Can you relate to one of these scenarios?

  1. You know you should get up and get in at least 30 minutes of exercise, but you cannot seem to find the motivation or desire to do it.
  2. You have had a stressful day, you are tired and frustrated, and you think you have earned the right to overindulge with “comfort foods.”

How do you think you might handle the situation differently, if you paused and asked yourself, “What is the best way I could honor and bring glory to God with my body right now?”

1 Corinthians 10:31 says, “Whether you eat or drink, or whatever, you do, do all to the Glory of God.”

God wants us to worship Him with our body. Deciding not to overindulge, eat out of emotions, and taking time to care for our body through physical activity can bring Him honor.

Philippians 4:13 says, “I can do all things through HIM who strengthens me.”

God does not want or expect us to “try” harder on our own.  He will give us strength to face the big things and the small things.  Our health is just as important to Him as it is to us.  Why not ask Him for strength that is not of our own so that we can eat healthy and exercise as a way to honor Him?

If you are ready to make a change and find the right motivation, I would love to help you make healthy living a part of your life.  You can learn how to exercise and make the right food choices, in your busy world. Email me at crystal@yourfitnessdesigner.com to schedule a time for a for a free telephone consultation.

In Good Health,

Crystal

Find Time for Exercise with a Little Multi-Tasking

Step by stepWhen there are so many things to do or things we want to do, exercise may become last on the priority list.  However, have you ever considered there are things you can get done while exercising?  Before dropping your workout for the day, think about how you may  find time to exercise with a little multi-tasking.

  • Get Organized

For me, before I can get my home organized, my work and daily “to do” list done, I have to prepare what and how it needs to be done in my head. I cannot tell you how many times I have developed a new plan of doing things after thinking about it during a long walk. I get things done, in my head that would not have been done without exercise.

  • Time with a girlfriend

Do you have that girlfriend who sends a quick message, “We need to get together for girl time?”  Then life gets crazy and there is no time to sit and talk.  Oh, the things we get accomplished when I go for a run with my best friend.

We get to catch up on each other’s lives and I usually get help and encouragement with something I have needed, but had not taken the time to stop and ask.

  • Quiet Time

So often I hear women say they struggle to have daily quiet time with the Lord.  Let me give you a little secret.  Jesus does not just wear sandals, He wears tennis shoes.  I know this because He has joined me so many times for a run.  There have been times when I felt Him and heard from Him the most while praying during a walk right outside my front door.

How would you view your time of exercise if you looked at it as time with God and a way to honor Him?

  • Get Creative

Do you have a job that requires creativity or volunteer where someone is looking to you for inspiration? Taking a walk can be an opportunity to clear your head and get inspired with new ideas.  Perhaps you struggle with being productive as I do.  If that is the case, bring your phone or a small notepad and pen in a fanny pack and jot down those ideas on your walk.

These are all things that can be done while exercising.  Think of it as a bargain—two for the price of one.  You may be surprised to learn that you can find time for exercise with a little multi-tasking!

 In Good Health,

Crystal

A Quick Spring Workout

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Spring is right around the corner.  If there is a way I can get in some fresh air and exercise outside before it gets too hot, I can get pretty creative.  Not only that, but who wants to go to the gym once the time changes and it is daylight longer…not to mention all of the extra activities that start when spring comes?  When the weather is pretty and I’m short on time, I like to head out to my street and get in a little cardio and strength training for a quick spring work out that takes 30 minutes.

All you need is a good pair of tennis shoes, an exercise band with a place to support it, and a light set of weights, 3-5 pounds.

WORKOUT
Start off with light jog or fast walk for 5 minutes to warm up.

Complete the following workout 2-3x depending on your fitness level

  • 15 walking lunges down driveway    

If you are new to lunges, forget the walking lunges and stay in a stable position and lunge up and down to complete 15 on each side

**keep toes forward and knee over your heel at all times to avoid injury to your knee

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  • 15 Chest presses with exercise band

(With band wrapped around a stable object), face opposite direction, place handles under your arms on each side and press out at chest level

**keep elbows soft at all times and avoid locking them out

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  • 15 Back presses with exercise band 

Now turn around and walk back, extend arms on each side and pull back squeezing your elbows back together

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  • 15 squats
  • Run or walk 3-5 minutes
  • 15 bicep curls with band

While standing, place band under feet that are shoulder width apart and curl handles up to shoulders

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  • 12 shoulder raises with weights

With weights to your side and palms down, lift them up together  to shoulder level

** keep a slight bend in elbow and do not raise weights about shoulders

  • Repeat 15 walking lunges down driveway (or standing lunges) 
  • Run or walk 3-5 minutes

Consult with your doctor before beginning any new program.  Remember this is what works for me.   Modify exercises according to your location.   Be creative and you can have your own quick spring workout.

In Good Health,

Crystal

For more customized workouts for your needs and personal schedule, contact me at Crystal@yourfitnessdesigner.com to learn how you can get started.

How to Be S.M.A.R.T With Your Exercise

bikeThis is about the time, according to the statistics, that New Year Resolutions come to an end.  How are you doing with the goals you set at the beginning of the year?

If you started the year with a goal to exercise, but seem to be falling short, I want to show you how to be S.M.A.R.T. with your exercise to achieve your goals.

Be SPECIFIC

Was your ambition simply to start exercising? You may find it easier to follow if you made it a little more specific.

For example:

  • I will exercise for 30 minutes three days a week.

Make it MEASUREABLE

Have you said, “I am going to take better care of myself” or “I am going to spend more time with God.”

The question is: how will you know?  Write out your goals so that you can measure the outcome.

For example:

  • I will be taking better care of myself, by attending one yoga class a  week
  • I will have quiet time with God by getting up 30 minutes earlier than my normal routine 3 days a week

Make Them ACTION Oriented

To get results, determine what actions or behaviors you need to take to achieve your goal. I find I spend the majority of time here with most of my clients. How you will do it is just as important as setting the actual goal.

For example:

  • To meet my goal of exercising 3 times a week, I will set out my clothes the night before (action).

Your actions and behaviors will set you up to achieve results

Be REALISTIC

If making time for exercise has been a challenge in the past, having a goal to now exercise five days a week may be unrealistic.  Start off with a number you feel is doable and realistic for you such as three times instead of five times a week.

Be TIME Bound

Without setting a date of completion, it is easy to procrastinate. Giving yourself a specific time that you want to have it done can keep you motivated to achieve it.

For example:

  • I will run/walk a 5K by June 1

If you have lost your motivation, don’t give up.  Revaluate and be S.M.A.R.T. with your exercise then submit it to the Lord.

  • Specific
  • Measurable
  • Action Oriented
  • Realistic
  • Time Bound

Commit to the Lord whatever you do; and your plans will succeed.”
Proverbs 16:3

In Good Health,

Crystal