March 29, 2024

One Way to Stick to an Exercise Program #9 – Look at All of the Benefits

Has this ever happened to you?  After exercising consistently for a solid week, you step on the scale to discover there is no change in your weight. Or, you have lost your motivation because your weight is no longer an issue for you.  It is now easy to give up and quit.  It could be because you have been focusing on weight loss as the only benefit of exercise.  One way to stick to an exercise program is to look at all of the benefits you gain from exercise.

How to Stay Motivated

Attaining a certain weight, look, or size is only one benefit of exercise. To stay focused and motivated to stick to an exercise program, take some time to think and meditate on all of the things you will gain.  Here are just a few:

  • More energy for yourself, family, peers and co-workers
  • Higher self esteem and confidence in who you are as a woman
  • Less anxiety and stress
  • Decreased risk of cardiovascular disease, hypertension, stroke, osteoporosis, and diabetes
  • Lower cholesterol
  • The ability to be a role model of health and fitness to those around you
  • Better sleep

What is Your Motivation?

Focusing on one benefit of exercise as the only motivation to continue can lead to giving up when it is not accomplished.  For example, you may not be motivated anymore to fit into a certain pair of jeans, but you are motivated to increase your energy level and decrease your stress. Last week, I talked about journaling after you exercise and suggested that you list several things you felt after your workout. When you are unmotivated, you can look back at your journal and remember all of the benefits.

Your motivation may change at different times in your life.  I must confess there was a time many years ago I was motivated to exercise only for the jeans.  Today, my motivation is to be healthy and strong for my family, REDUCE MY STRESS, and honor God.  If your motivation has not become clear to you, take a little time to determine what it is, but don’t give up.   Hold on to these scriptures:

Galatians 6:9:  And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

1 Corinthians 9:24Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.

Take a few minutes to write down all of the benefits that motivate you to persevere.  When you have YOUR motivation, you will find you have one way you can stick to an exercise program.

In Good Health,

Crystal

A Daughter’s Worth: Week 10 / Day 4 – Influence Your Younger Sisters

I grew up in a house with two sisters and I was the oldest. Boy was that interesting! It was a little stressful at times because my mom and dad always made sure to remind me of this one very thing, “Tonya you are the oldest and you should always set a good example for your younger sisters.” I heard it so much that it became a part of who I am today. It’s not saying that I have never did anything wrong, because I have…who hasn’t? But I have always strived to set a good example for my sisters, to be a good role model for them.

I can remember a time when my parents allowed me to babysit for the first time. My two younger sisters were my guinea pigs. Well they decided that they wanted to play softball in the house…now why on earth did they want to do that when we had a lovely backyard?  Well, the inevitable happened…my parents’ new china cabinet, glass window was broken! I asked who did it and of course, they both yelled, “Not me!!  🙁 Well, when my mom and dad got home and my mom saw the crack, she was angry! She asked the question that ALL parents would ask, “What happened? Who broke it?” Well, I honestly didn’t know, but because I was left in charge, I took the blame and the punishment. My sister has told me that what I did that day showed her how much I loved them and she wanted to follow in my footsteps.  When we got older, she said that it reminded her of what Jesus did for all of us when we sinned.  Jesus knew no sin, but yet He died on the cross for us. That is LOVE!

Girls, you can be a positive role model for your younger sisters, as well as your younger relatives and friends. They are watching you, so be careful what you say, what you do, and how you interact around them. You can make a difference in their lives, which brings me to my next story.

1 Timothy 4:12

Let no one despise your youth, but be an example to the believers in word, in conduct, in love, in spirit, in faith, in purity.

My sister, who is two years younger than I, used to follow me to a ministry called Young Life, every Tuesday after school. She wasn’t old enough to go, but my leader allowed her to tag along. She followed my every move. I didn’t know it then, but I know it now. She decided one of those days after sitting through numerous Club Talks that she wanted to know Jesus for herself. She had been following my on my heels and watching me, and when I accepted Christ, renewed my walk with Christ, it was then that she followed me up to the stage and put her hand in Jesus’ hand and she has been walking and working for Him ever since. I am so very proud of her!

I would hate to think what her life would be like now, if I had not been a positive influence in her life :-/ What an AWESOME God we serve!

Girls, whatever you do…live your life as if Jesus is watching you ALL the time, which He is!! Be the same person when people are watching and when they are not…that my girls is called Character.

Let’s Pray: Heavenly Father please help the girls to know that You are always watching them and so are their younger sisters (biological and spiritual). Remind them to be the young women that You have designed for them to be. Remind them that little eyes are watching them. In Jesus Christ name I pray. Amen.

Love, Tonya

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For the A Daughter’s Worth Online Bible Study, you will need the book, your Bible, pen or pencil, a highlighter and a quiet place. You can order the book right through our website from clicking the sign-up form button located at the top of our webpage.

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