November 5, 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.

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 What is Your Vision?

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

I believe you can do it.

In Good Health,

Crystal

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

July 24, 2013 by

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

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

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

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

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To Your Health!

Crystal

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

July 17, 2013 by

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

STEP 1- THE RIGHT SUPPORTER

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

DO YOU HAVE THE RIGHT SUPPORT?

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

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

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

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

ARE YOU DOING IT ALONE?

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

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

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

I am curious…who is your biggest supporter?

To Your Health!

Crystal

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Quit Trying to Quit Bad Foods

July 10, 2013 by

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

EVERY DAY LIFE

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

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

Quit trying to Quit Bad Foods

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

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

What to Put in Place

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

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

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

 Quit trying to quit bad foods.

Instead, focus on trying new things.

To your health,

Crystal

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Good Carbs vs. Bad Carbs in Your Diet

July 3, 2013 by

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Dear Crystal,

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

I need direction,

Confused

*****

Dear Confused,

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

HOW MANY CARBS?

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

NOT ALL CARBS ARE EQUAL

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

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

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

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

To Your Health,

Crystal

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What Really Matters by Wellness Coach Crystal Breaux

June 26, 2013 by

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

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

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

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

 Could it be that you are:

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

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

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

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

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

To Your Health,

Coach Crystal

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One Step to a Consistent Healthy Lifestyle

June 19, 2013 by

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

Follow me for one minute.

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

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

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

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

I love the Bible story in Nehemiah 6.

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

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

 

My Personal Healthy Vision

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

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

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

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

You can be consistent

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

To Your Health,

Coach Crystal

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Have Time for Fitness…Physically and Spiritually

May 29, 2013 by

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I remember my thoughts, very clearly, as I sat drinking coffee at 5:30 one morning. It was the week before I went back to work from maternity leave for my second child Zach.  We were now a family of four and I remembered all of the words of friends and family who said, “Two kids changes it up.”  Life is different when you go from one child to two.  How would I have time for fitness, physically and spiritually?

As I sat there, I began to realize all of the things on my plate, not my breakfast plate, but my plate of life.  I did a quick check list:

  • Full time job
  • New business
  • Volunteer work at church
  • New schedule with Hannah (my daughter) starting Kindergarten
  • New baby

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Adding to all of that was my continued desire to have daily quality time with God, my husband, children, and exercise. They were all important to me, but were overwhelming and seemed impossible. It was then that I realized there were things I would have to take off my plate and let go of, if I truly wanted to focus on things that were important to me. As I thought about where my time went each day, I realized it was not all toward my priorities or really necessary. I knew I would have to make a few changes.

Such as:

  • Saying “yes” to things before thinking it through
  • Having my house perfectly cleaned and organized at the end of each day
  • Working hard to make sure everything goes according to MY plan (that can really take up a lot of time)
  • Giving up a favorite TV show

A couple of weeks ago, I talked about making exercise a priority.  Do you feel like you had good intentions of making it a priority, but still struggle to find the time to actually do it?  If so, it may be time to ask yourself two questions.

  1.  Is my time prioritized each day around what is important to me?
  2. Are there things I need to give up or add to focus on my priorities?

Improving our fitness and having a daily quiet time will not just happen. We have to be intentional with our time and sometimes that means giving up what may not be that important in the big scheme of things, certain responsibilities, or our own selfish desires.  God has shown me that, if I give my time to Him, He will help me find time for what is important, even now as a busy woman with a family of four.

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Finding time for your physical and spiritual fitness has to be intentional and usually comes about by making a few changes. Give your time and agenda to God and ask Him for guidance.  He will show you that you do have time for fitness, physically and spiritually.

*****

If you have a question for Crystal in regards to this blog, please email her at: Crystal@girlfriendscoffeehour.com

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An Exercise Plan that Gets Results

May 22, 2013 by

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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

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

May 15, 2013 by

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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

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