January 23, 2018

Your Healthier Options and What Would You Rather?

Quinoa Salad

This past weekend, I went on a camping trip with my family and some friends. We had a great time sitting around the campfire playing the game “Would You Rather…?” It consists of one person giving someone two unfavorable scenarios to decide which he or she would rather do. With four kids asking the questions, it can go something like this,“Would you rather…eat a big bowl of broccoli for every meal for one week or eat out of a garbage can for one day?”

As I thought about it, there were a few questions and scenarios that came to my mind. So many times, I hear women say, “I struggle to consistently eat healthy and/or exercise. I know I should, but I just can’t seem to do it.” I hear the heart of women who desire to be a good example to their children and grandchildren; to be active and have fun with their husband and kids; to feel confident in who they are on the inside and out.

So here a few questions. (I apologize in advance if this seems harsh.)

  • Would you rather find 30 minutes a day to exercise at your own choosing, or be forced to do it one day by your doctor?
  • Would you rather learn how to eat healthy now and reduce your risk of certain diseases, or miss having a higher quality of life with your kids and grandchildren one day?
  • Would you rather learn how to prepare foods at home, even with a busy schedule, or hear that you have heart disease one day from eating too much fast food?
  • Would you rather be fit and healthy to enjoy activities with your family and friends, or instead sit on the side as a spectator?

Proverbs 21:5 says, The plans of the diligent lead surely to his advantage.

What we do today, prepares us for the quality of life we will have for the future. Let us be wise with our time and resources.

I understand that it can be a challenge to figure out what you should eat and not eat,  and how to fit in exercise along with the busyness of life. So here is another question…

Would you rather spend valuable time trying to figure out HOW to eat healthy and exercise with your busy lifestyle, or would you rather make it easier on yourself and have someone coach you to make the right decisions to attain results?

I know before I buy a house, invest my money, or make a life decision, I look to those who are educated and trained to help me. The same is true for your health. I want to help you learn how to meet your fitness, nutrition, or weight-loss goals and learn how to have a balanced life physically, mentally, and/or spiritually. If you are interested or have been thinking about it, email me today for a FREE consultation at crystal@yourfitnessdesigner.com.


In Good Health,

Ten Ways to Stick to an Exercise Program #4 – A Workout Schedule

“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,


An Exercise Plan that Gets Results


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