November 5, 2024

An Exercise Plan that Gets Results

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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.

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

A Daughter’s Worth Week 1: Making Plans for the Future

 

I can remember so vividly in high school being asked the question repeatedly, “what are your plans for the future?” What do you want to be when you graduate? Are you going to go to college, go to the military, get a job, etc…I had so many questions! If you were like me, those questions could be a little overwhelming at times! Someone suggested to me that I should pray and ask the Lord what He had for my life. You definitely don’t want to leave God out of your plans for the future.

 

 Jeremiah 29:11

He is the same One who said that He has plans for us to prosper us, not harm us..

 

Well, I didn’t seek His direction for my life and it sent me on what some would say…A wild goose chase, for what I wanted to do with my life…which was really God’s life. It was His life after all, right, if I gave it to Him?

 

I wanted to get married and have a family, I wanted to be a nurse, I wanted to move away and go to college. Most of those plans didn’t succeed and I spent a lot of my earlier years of my life going in circles. If I had only took the advice that was so freely given to me, I possibly wouldn’t have made the unnecessary decisions that I made and I wouldn’t have wasted a lot of time trying to figure out what I wanted. I started off going to college to be a nurse. I went two whole years before I realized that I was not great in math and with that profession, you definitely need to be “on it” when it comes to figuring out how much medication to give, how often to give it, etc… So, no that was not the profession for me, although I loved serving others and taking care of others, that just was not the career for me.

 

I then changed my major to teaching. Oh how I love to teach, but I sort of wanted to combine teaching and ministry together, but wasn’t sure how I was going to do it. I detoured from the idea of teaching after almost finishing my degree and changed it to Human Services. Let me tell you girls something: If I had only went to God first, I would have been finished by now, but I know that this is the path that He wanted me to travel, because I have learned so much in my life up to now!

I am now a Young Women’s Coordinator that works with young girls everyday where I get to teach education and Biblical studies!!! You can’t get better than that!! I LOVE what I do!! After I began to seek His direction and Commit my plans to Him, it was then that He began to orchestrate things and turn it all around and place me on the path that He always had laid out for me J I am oh so much happier than I could have ever been doing what I do now. I am truly walking and working in His will!!

If you don’t take anything from this blog post today, I ask that you take at least this one thing: Commit to the Lord WHATEVER you do and your plans WILL succeed!!

He WANTS to be involved in your plans for the future! He WANTS to be involved in your life!!

 

Let’s pray: 

Dear Lord, I would like to ask You to help our precious girls to see You for who You are and who You desire for them to see You as, in their lives. Help them to see that You are so in love with them that You desire to see them happy and on the right path. You have such GREAT, AWESOME plans for their lives and help them to see, know, and feel that. I just ask that You help them to place their futures in Your hands because You created them, each one by one, individually and you have such great plans for their lives! You KNOW what their futures hold and I just ask that You continue to place people in their lives to help them along the way. I ask this in Your Darling Son’s Jesus name. Amen <3

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For this Bible Study, you will need the book, your Bible, pen or pencil, a highlighter and a quiet place. We will begin the devotional part of this study next week, so really, you have until NEXT MONDAY to get your book! You can even order it right through our website from clicking the sign-up form button at the top of our webpage.

If you are interested in joining us in our GCH:decaf Teen Girls Ministry, please click the sign-up form button at the top of our webpage. Just follow the instructions on the form and hit submit. We’ll be happy to add you to one of our Online Bible Study Groups! Our new study is A Daughter’s Worth! Please email teens@girlfriendscoffeehour.com for more information.