April 19, 2024

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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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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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

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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

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Meet Wellness Coach and Fitness Designer – Crystal Bush Breaux

April 3, 2013 by

I Can Handle It

 

“I can handle it and figure it all out on my own. If I mess up, I do not need anyone to help me.  I am strong enough and capable to turn it around and make it right.  I know the exact time when things need to be done according to the clock, day, week, month and even year.” That WAS the story of my life. I had a need to be morally perfect and in control; which, of course, caused me internal frustration, hopelessness, and missed opportunities for a deeper relationship with God and others.

Perfection

All of my life, I have had a desire to do the right thing by pleasing God and other people.  However, when I could not keep it together and failed, I was too embarrassed to ask for help.  I knew if I tried really hard I could do it without the help of anyone, including God.  This struggle left me feeling like a failure more than once.  It was only when I realized I was powerless by myself and could admit my imperfections, I became secure and confident in whom I was as a woman in Christ.

Control

After many years of infertility, multiple miscarriages, and trying to “fix” things in my marriage on my own, I had to realize there are things in my life I can not control.  I had to be willing to submit those things to God and give up my fears, my timelines, and plans of how I think it should be done. For someone who prided herself on being organized, on time, and prepared for any situation, the lack of control in certain areas of my life left me feeling hopeless.

What a happy day when I really understood my life’s scripture.Phil1_6

What a relief. I am not expected to have it all together. God knows we are going to fail, so why shouldn’t we expect it of our self.

As a fitness and wellness coach, my purpose in life is to work with women who want to overcome the helpless feeling of not knowing how to maintain their weight and consistency in their fitness.  I understand the feeling of having control and discipline in so many areas of life, yet struggling internally in one area that is so important to a woman. It can leave you feeling powerless.

My heart is to empower women to feel confident in their choices with food and exercise, and guide them toward a life of balance physically, mentally and spiritually, no matter how busy life gets.

*****

Crystal will be blogging for At Home with GCH on the 1st and 3rd Wednesday of each month.

You can follow Crystal’s business blog at www.yourfitnessdesigner.com and/or follow her on www.facebook.com/yourfitnessdesigner.

For a personal Fitness and Food Design, you can email her at crystal@yourfitnessdesigner.com to schedule a free telephone consultation.

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